Research Database

Key Finding: Morning light exposure before 10 AM significantly reduces sleep midpoint, improving circadian alignment

Key Finding: Median 59-66 days; range 4-335 days depending on behavior complexity

Key Finding: Light impacts both circadian phase AND amplitude; both mechanisms enhance sleep quality

Key Finding: RCT (n=80): 1g/day significantly improved deep sleep and REM scores via Oura ring data

Key Finding: RCT (n=60): 3.2g/day showed significant improvement at weeks 4, 6, 8, 12; 26.7% remission rate

Key Finding: EPA >1g/day most effective; EPA:DHA ratio of 2:1 or 3:1 optimal; adjuvant with SSRIs shows enhanced effect

Key Finding: 20 studies, 2,601 participants: Mean 106-154 days for automaticity; early repetitions most impactful

Key Finding: 1-hour NSDR increases dopamine by 65% baseline; 13-min daily improves attention and memory

Key Finding: 5-fold increase in dopamine and norepinephrine; effects persist 2-4 hours post-immersion

Key Finding: Physiological sigh reduces lung CO2 more efficiently than box breathing; fastest real-time stress reduction technique

Key Finding: Women show different thermoregulatory responses across menstrual cycle; follicular phase shows better cold tolerance.

Key Finding: Greater daytime light associated with earlier chronotype, easier awakening, lower antidepressant use (n=8,000+)

Key Finding: High-fermented food diet increased microbiome diversity and decreased inflammatory markers over 10 weeks.

Key Finding: HBOT improved cerebral blood flow, brain microstructure, and cognitive function in healthy aging adults.

Key Finding: Humans cycle through 90-minute alertness patterns; learning triggers occur within single cycles

Key Finding: Extended exhale activates parasympathetic nervous system; used in military stress training

Key Finding: Heat exposure activates HSP70 and HSP90, providing neuroprotective effects and reducing neuroinflammation.

Key Finding: HBOT (60 sessions) increased telomere length by >20% and decreased immunosenescent cells by up to 37% in aging adults.

Key Finding: Near-infrared light (810nm) improved cognitive function and increased cerebral blood flow in healthy adults.

Key Finding: P. gingivalis (oral pathogen) found in Alzheimer's brains; gingipain inhibitors reduced bacterial load and neurodegeneration in mice.

Key Finding: Urolithin A improved mitochondrial function and increased muscle strength in older adults.

Key Finding: Wearing amber-tinted glasses 3 hours before bed significantly improved sleep quality and mood.

Key Finding: People eating 30+ different plants/week had significantly more diverse microbiomes than those eating 10 or fewer.

Key Finding: CoQ10 supplementation improved ovarian response and embryo quality in women undergoing IVF.

Key Finding: Multi-system biomarker panels predict biological age and mortality risk better than any single marker.

Key Finding: NAD+ precursors (NMN, NR) restore NAD+ levels and improve markers of metabolic health in humans.

Key Finding: Red/NIR light absorbed by cytochrome c oxidase increases ATP production and reduces oxidative stress.

Key Finding: Aerobic exercise increases BDNF expression via lactate-mediated pathways, promoting hippocampal neurogenesis.

Key Finding: Spermidine supplementation extended lifespan in model organisms and was associated with reduced cardiovascular mortality in humans.

Key Finding: 45s isometric holds reduced tendon pain for 45 minutes and increased muscle strength.

Key Finding: HSR training led to significant clinical improvement and was preferred by patients over eccentric-only training.

Key Finding: Grip strength was a stronger predictor of all-cause and cardiovascular mortality than systolic blood pressure.

Key Finding: Cold water immersion immediately after resistance training blunts the anabolic signaling and MPS response.

Key Finding: 4-7 sauna sessions/week associated with 40% lower all-cause mortality vs 1 session/week.

Key Finding: Protein intake of 2.3-3.1g/kg of lean body mass is optimal for muscle preservation.

Key Finding: Blue-enriched light from screens suppressed melatonin, delayed circadian timing, and reduced next-morning alertness.

Key Finding: Sweating is an effective method for eliminating heavy metals; some metals preferentially excreted through sweat over urine.

Key Finding: Strong association between periodontal disease and atherosclerotic cardiovascular disease, independent of confounders.

Key Finding: 2.3g/kg protein was significantly superior to 1.0g/kg for maintaining lean body mass during weight loss.

Key Finding: MgT enhanced learning, working memory, and short and long-term memory in rats through increased synaptic density.

Key Finding: 12-week study: 3x/week cold exposure showed no tolerance development; sustained catecholamine response

Key Finding: Contrast therapy reduced muscle soreness and improved power recovery compared to passive recovery.

Key Finding: 4x4 intervals at 90-95% HRmax significantly increased VO2max (7.2%) compared to moderate training.