Most people think of magnesium for sleep, but what about recovery? This episode breaks down a 2024 systematic review on magnesium supplementation and muscle soreness in athletes. Listen to find out if magnesium could be the overlooked key to faster recovery.

Study Referenced: Tarsitano MG, Quinzi F, Folino K, Greco F, Oranges FP, Cerulli C, Emerenziani GP. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med. 2024 Jul 5;22(1):629. doi: 10.1186/s12967-024-05434-x. PMID: 38970118; PMCID: PMC11227245.

Struggling with stress, anxiety, or low mood? Sleep might be the missing piece. In this episode, I break down a meta-analysis of more than 8,600 people that found improving sleep quality can directly boost mental health—reducing depression, anxiety, stress, rumination, and even psychosis symptoms. We’ll look at how different sleep interventions work, why the benefits are strongest with consistent follow-up, and what this means for mental wellbeing. If you’ve ever wondered whether better sleep could truly change your mind, this episode is for you.

Study Referenced: Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Epub 2021 Sep 23. PMID: 34607184; PMCID: PMC8651630.

A new 2025 clinical trial tested hydroponically grown Red Panax ginseng in adults with moderate stress. The results? Reduced perceived stress, improved mood, and possible cognitive benefits. In this episode, I break down the study design, results, and what it could mean for everyday stress management.

Study Referenced: Dormal V, Jonniaux L, Buchet M, Simar L, Copine S, Deldicque L. Effect of Hydroponically Grown Red Panax Ginseng on Perceived Stress Level, Emotional Processing, and Cognitive Functions in Moderately Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2025 Mar 9;17(6):955. doi: 10.3390/nu17060955. PMID: 40289951; PMCID: PMC11944921.

Ice baths and cold showers are everywhere—but do they actually improve health, sleep, stress, or immunity? In this episode, we explore a 2025 meta-analysis on cold-water immersion to reveal what the science really says.

Study Referenced: Cain T, Brinsley J, Bennett H, Nelson M, Maher C, Singh B. Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLoS One. 2025 Jan 29;20(1):e0317615. doi: 10.1371/journal.pone.0317615. PMID: 39879231; PMCID: PMC11778651.

In this relaxing episode of Research Reflections, we explore a 2024 meta-analysis reviewing 18 randomized controlled trials on L-theanine—a calming compound found in tea.

You’ll learn what the science actually says about its effect on sleep onset, daytime fatigue, and overall sleep quality. We'll also cover what didn’t improve, the best dosage ranges, and where research still needs to go.

Whether you're curious about natural sleep aids or just want to learn something new in a calm space, you're in the right place.

Study Referenced: Bulman A, D'Cunha NM, Marx W, Turner M, McKune A, Naumovski N. The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis. Sleep Med Rev. 2025 Jun;81:102076. doi: 10.1016/j.smrv.2025.102076. Epub 2025 Feb 25. PMID: 40056718.

Can your morning coffee really keep you awake at night? In this episode of Research Reflections, we explore a recent study investigating how the dose and timing of caffeine affect sleep—even many hours after drinking it.Learn what the research says about moderate vs. high doses, hidden sleep disruptions, and how you might adjust your caffeine habits for better rest.

Study Referenced: Gardiner CL, Weakley J, Burke LM, Fernandez F, Johnston RD, Leota J, Russell S, Munteanu G, Townshend A, Halson SL. Dose and timing effects of caffeine on subsequent sleep: a randomized clinical crossover trial. Sleep. 2025 Apr 11;48(4):zsae230. doi: 10.1093/sleep/zsae230. PMID: 39377163; PMCID: PMC11985402.

Ever wonder if cramming all your workouts into the weekend is as effective as spreading them throughout the week?In this video, I explore a recent study comparing “Weekend Warrior” training to higher-frequency exercise. Learn what the science says about workout frequency and how your body adapts — all explained in simply.

Study Referenced: Tripp TR, Ghitter RS, Kontro H, Hargrave SJ, Gibala MJ, Aboodarda SJ, MacInnis MJ. Cardiorespiratory Fitness Improvements Following Low-Frequency Training Are Not Inferior to High-Frequency Training Matched for Intensity and Volume. Scand J Med Sci Sports. 2025 Feb;35(2):e70024. doi: 10.1111/sms.70024. PMID: 39921357; PMCID: PMC11806285.

In todays episode, we discuss a study examining how moderate exercise can improve sleep quality and heart health in middle-aged and older adults experiencing poor sleep.

Study Referenced: Tseng et al. 2020, Journal of Clinical Sleep Medicine https://jcsm.aasm.org/doi/10.5664/jcsm.8560Thanks for listening and take care!