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GLP-1
Ozempic vs Wegovy: What's the Difference?
Same active ingredient, different approvals and doses. Everything you need to know about semaglutide for diabetes vs. weight loss.
tr8ck Health & Wellness
The tr8ck Blog
Science-backed guides to help you understand your health data
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Sleep
How to Improve Sleep Quality: 12 Evidence-Based Strategies
From sleep schedule consistency to bedroom temperature, these 12 strategies are backed by research and easy to start tonight.
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Fitness
Exercise and Mental Health: What the Data Actually Shows
How much exercise, what type, and how often — the dose-response relationship between movement and mental wellbeing.
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Mental Health
Burnout vs. Depression: How to Tell the Difference
They share symptoms but have different causes, trajectories, and treatments. A data-driven guide to telling them apart.
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Nutrition
Hidden Calories: 12 Foods That Slow Weight Loss Without You Realising
Cooking oils, smoothies, restaurant sauces — the foods with surprising calorie impact that derail diets without obvious signs.
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Supplements
Best Time to Take Creatine: Morning, Pre- or Post-Workout?
Discover what the research actually says about creatine timing — and why daily consistency matters far more than when you take it.
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GLP-1
Tirzepatide vs Semaglutide: What the Weight Loss Data Shows
Head-to-head comparison of Mounjaro vs Ozempic/Wegovy — what the clinical trials actually show about weight loss outcomes.
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Sleep
Why You Wake Up Tired After 8 Hours of Sleep
Duration isn't everything. The real reasons you still feel exhausted despite sleeping enough — and what to track to fix it.
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Fitness
Cycle Syncing Your Workouts: The Complete Evidence-Based Guide
How to match your training intensity to your cycle phases — and what the research actually supports vs. what's overhyped.
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Mental Health
How to Identify Your Emotional Triggers
A practical, data-backed approach to recognising the patterns behind emotional reactions — and what to do once you see them.
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Nutrition
Why You Stop Losing Weight on a Calorie Deficit
Metabolic adaptation, measurement error, and the real reasons plateaus happen — plus data-backed strategies to break through them.
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GLP-1
What Happens to Your Body Week by Week on Ozempic
A week-by-week breakdown of what to expect — appetite changes, side effects, weight loss patterns, and what the data shows at each stage.
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Sleep
Sleep Tracking Metrics Explained: What Each Number Means
HRV, deep sleep percentage, sleep efficiency, REM cycles — what each metric actually means and which ones matter most.
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Fitness
Cortisol and Weight Gain: The Stress-Fat Connection Explained
Chronic stress raises cortisol, which promotes fat storage — particularly visceral fat. What the data shows and how to track it.
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Mental Health
Mood Tracking: What the Science Says About Recording Your Emotions
Does tracking your mood actually improve it? What the research shows — and the best ways to do it without making things worse.
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Nutrition
Intermittent Fasting: What Actually Breaks a Fast
Coffee, cream, gum, supplements — the definitive breakdown of what breaks a fast and what doesn't, depending on your goals.
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GLP-1
How Long Does Ozempic Take to Work?
Most people see appetite changes in week 1–2, but meaningful weight loss takes longer. Here's the real timeline and what affects it.
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Sleep
Sleep Chronotypes Explained: Lion, Bear, Wolf or Dolphin?
Your chronotype determines your optimal sleep and wake times. Find yours and learn how to work with it instead of against it.
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Fitness
Sleep and Weight Loss: What the Research Actually Shows
Poor sleep measurably slows fat loss. The hormonal mechanisms, the data, and how to track the sleep-weight connection.
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Mental Health
Dopamine and Habit Tracking: Why Logging Progress Feels Good
The neuroscience behind why tracking works — and how to design a tracking habit that reinforces itself.
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Nutrition
Protein Timing: Does It Actually Matter for Muscle Growth?
The anabolic window is real — but much wider than you think. What the latest research says about when to eat protein.
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GLP-1
Ozempic Rebound: Why Weight Comes Back and What to Do
The rebound is real — but not inevitable. What the research shows about weight regain after stopping GLP-1 medications, and how to minimise it.
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Sleep
How to Fix Your Circadian Rhythm (The Science-Backed Way)
Light exposure, meal timing, and temperature — the levers that reset your body clock and why they actually work.
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Fitness
PCOS and Weight Loss: What Actually Works
Insulin resistance, hormonal imbalance, and the lifestyle interventions with the strongest evidence for PCOS weight management.
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Mental Health
Gut Health and Mood: The Gut-Brain Connection Explained
90% of serotonin is made in the gut. What the gut-brain axis actually means for your mood and mental wellbeing.
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GLP-1
Ozempic Face: What Causes It and How to Prevent It
Facial volume loss on GLP-1s is common but manageable. What's actually happening and the strategies that help.
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Sleep
The Science of Napping: When to Nap, How Long, and What to Avoid
Not all naps are equal. The research on nap duration, timing, and why napping wrong makes you feel worse.
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Women's Health
Perimenopause Symptoms: How to Track What's Actually Changing
Hot flashes, sleep disruption, mood shifts — a data-driven approach to understanding perimenopause symptom patterns.
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GLP-1
GLP-1 Food Aversions: What They Mean and When to Worry
Suddenly can't stand foods you used to love? It's common on GLP-1s — here's the mechanism and what to do about it.
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Women's Health
How Hormones Affect Sleep in Women: Cycle, Menopause & Beyond
Estrogen, progesterone, and cortisol's effects on sleep quality across cycle phases and menopause — and what to track.
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GLP-1
GLP-1 and Mental Health: What the Data Actually Shows
Mood improvements, reduced anxiety, even depression signals — what the emerging research says about GLP-1s and mental health.
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Health Tracking
Health Data Correlations: What Patterns Actually Matter
Which health data correlations are genuinely meaningful vs. noise — and how to find real patterns in your own data.
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GLP-1
GLP-1 and Alcohol: What You Need to Know
Alcohol tolerance changes, increased sensitivity, and potential risks. What GLP-1 users need to know before drinking.
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Health Tracking
Leading vs Lagging Health Indicators: Track What Predicts Your Health
Sleep, HRV, and steps predict your health. Weight and blood pressure confirm it. Know which is which to act before problems appear.
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GLP-1
How to Prevent Muscle Loss on GLP-1 Medications
GLP-1s can cause muscle loss alongside fat loss. Protein targets, resistance training strategies, and tracking tips to protect your lean mass.
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Health Tracking
Morning Routine Health Tracking: The 5-Minute Daily Check-In
What to log, when to log it, and why consistency beats completeness every time. Build the habit that makes everything else easier.
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GLP-1
Best Protein Sources for GLP-1 Users
When your appetite is suppressed, protein quality matters more than ever. The best sources that pack maximum protein per calorie.
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Health Tracking
How to Build a Health Tracking Habit That Actually Sticks
The habit science behind consistent tracking — and the simple design choices that make it automatic instead of effortful.