← THE STRONG TABLEPUBLIC RESEARCH LIBRARY
THE EVIDENCE DESK

Interesting claims.
Better questions.

24 readable, source-linked reviews. Explore the findings, limits and practical takeaways without a sign-in.

Explore the evidence ↗
A Strong Table research book with illustrative charts and a glass molecule sculpture
Unbranded supplement bottle and capsules under a magnifying glassSUPPLEMENTS / RESEARCH REVIEW

Fat burners under the microscope

What survives after the marketing copy leaves the room?

READ THE REVIEW ↗Creatine and protein powders with roasted coffee beansPERFORMANCE / RESEARCH REVIEW

The natural muscle-building supplement shortlist

Creatine, caffeine, protein powder: which one earns a place?

READ THE REVIEW ↗Salmon, avocado, olive oil and walnutsNUTRITION / RESEARCH REVIEW

Good fats: the swap that matters

Olive oil versus butter is a more useful question than whether fat is good or bad.

READ THE REVIEW ↗Salmon, almonds and olive oil on a marble surfaceHEART HEALTH / RESEARCH REVIEW

The 'good cholesterol' plot twist

A higher HDL number does not automatically mean lower heart risk.

READ THE REVIEW ↗Salt crystals beside celery and a glass of waterNUTRITION / RESEARCH REVIEW

Sodium: neither villain nor free pass

Your body needs sodium. The typical diet can still deliver too much.

READ THE REVIEW ↗Colorful quinoa, chickpea and vegetable bowlNUTRITION / RESEARCH REVIEW

Macros make the plan. Micros keep it running.

Protein, carbohydrate and fat get headlines; iron and vitamin D do quieter work.

READ THE REVIEW ↗Avocado, almonds and olive oil on a small plateNUTRITION / RESEARCH REVIEW

What happens when fat gets too low?

A zero-fat goal sounds tidy. Biology has other plans.

READ THE REVIEW ↗Dumbbell beside a training notebook and lime pencilTRAINING / RESEARCH REVIEW

The muscle-building variable hiding in plain sight

Consistency, enough hard sets, and time beat the perfect exercise hack.

READ THE REVIEW ↗Clock beside a covered meal bowlFAT LOSS / RESEARCH REVIEW

Is the eating window doing the work?

Time-restricted eating can be a useful schedule. It is not a metabolic cheat code.

READ THE REVIEW ↗Lime-accented bedding in a restful bedroomRECOVERY / RESEARCH REVIEW

The recovery tool you cannot buy

Sleep is less photogenic than a supplement shelf, and more useful to protect.

READ THE REVIEW ↗Weathered kettlebell in a gymTRAINING / RESEARCH REVIEW

It is not too late to get stronger

The starting dose can be modest. The ability to improve does not have an expiration date.

READ THE REVIEW ↗Running shoes beside dumbbellsTRAINING / RESEARCH REVIEW

Cardio or weights for changing your body?

The best answer is usually room for both.

READ THE REVIEW ↗Oats, rice, potato and banana for training fuelPERFORMANCE / RESEARCH REVIEW

Carbs are fuel, not a moral category

The right amount depends on how hard and how long you train.

READ THE REVIEW ↗Green coffee beans beside an unbranded capsule bottleSUPPLEMENTS / RESEARCH REVIEW

Green coffee bean extract: the bean, the claim, the evidence

Chlorogenic acids make an interesting mechanism. Human weight-loss trials are a much harder test.

READ THE REVIEW ↗Unbranded supplement bottle and capsules beside a lime towel and gym matSUPPLEMENTS / RESEARCH REVIEW

L-carnitine for fat loss: fuel shuttle or shortcut?

The biology is real. The sales pitch skips the limiting steps.

READ THE REVIEW ↗Digital bathroom scale beside running shoes and a lime towelMETABOLISM / RESEARCH REVIEW

Can you increase your basal metabolic rate?

A quieter engine after weight loss is real, but the story is more than a broken metabolism.

READ THE REVIEW ↗Salmon fillet beside fish-oil capsules and an unbranded bottleHEART HEALTH / RESEARCH REVIEW

Fish oil and the heart: the prescription distinction

One famous positive trial does not turn every capsule into heart protection.

READ THE REVIEW ↗Amber supplement bottle with golden softgel capsulesHEART HEALTH / RESEARCH REVIEW

CoQ10: promising for heart failure, proven for everyone?

A useful case study in why the population matters.

READ THE REVIEW ↗Green tea leaves, brewed tea and unbranded capsulesSUPPLEMENTS / RESEARCH REVIEW

Green tea extract: modest fat loss, real liver caution

A cup of tea and a concentrated extract are different propositions.

READ THE REVIEW ↗Dumbbell, weight plate and training notebook with a lime pencilTRAINING / RESEARCH REVIEW

Hypertrophy without the hype: the variables that matter

Volume, effort, progression and consistency deserve the spotlight.

READ THE REVIEW ↗Chicken, grain and vegetable bowl beside a notebook and waterFAT LOSS / RESEARCH REVIEW

Fat loss that lasts: what the evidence actually supports

Energy balance matters, and the behavior that creates it matters even more.

READ THE REVIEW ↗Rice, oats and potatoes beside an open weekly meal plannerFAT LOSS / RESEARCH REVIEW

Refeeds and diet breaks: reset button or scheduling tool?

A higher-calorie day may help a diet feel livable. The metabolism claim needs care.

READ THE REVIEW ↗Dumbbells and a rolled exercise mat on a gym benchRECOVERY / RESEARCH REVIEW

How fast do you lose muscle when you stop training?

A week away is not a reset to zero. Timing depends on the person and the break.

READ THE REVIEW ↗Foam roller, yoga mat, water bottle and tennis ballRECOVERY / RESEARCH REVIEW

Recovery workouts: move, rest, or both?

The best recovery session is the one that leaves tomorrow better.

READ THE REVIEW ↗