tr8ck Health & Wellness
Science-backed guides to help you understand your health data
Almost a third of novice runners quit within six months, mostly through injury. How little running counts, why the 10% rule failed its trial, strength work that cut injuries to under a third, and an 8-week run-walk plan.
Normal is 60–100 bpm, but people's own averages range from 40 to 109. What a low or high resting heart rate means, why yours rises before you feel ill or after a drink, and how to read the trend.
Adding exercise roughly doubled the drop in body fat on liraglutide and kept weight off after stopping. Why lifting beats cardio for muscle, how much to train, and how to work around nausea.
Time-restricted eating matched ordinary dieting on lean mass over 12 months, and fasting plus lifting preserved fat-free mass in a meta-analysis. Where muscle loss really comes from, and what a 10-day fast does.
Zone 1 to 5 as percentages of maximum heart rate, what each one trains, why “220 minus age” is off by 7–11 beats, and how much of your week belongs in each.
Aerobic training (d = 0.48), slow breathing at six breaths a minute, sleep and alcohol — how big each effect is, how fast it shows up, and why a weekly average beats today's number.
Nausea peaks during dose escalation, hair loss shows up at month 3–4, and side effects explain <1 point of the weight loss. The week-by-week timeline from STEP, SURMOUNT and the labels.
1,422 people, 5–20 days, 250 kcal a day: 3.2–8.6 kg lost, blood pressure 132/84 → 121/78, hunger gone in 93% — and uric acid up by half. The supervised-fast timeline, and why refeeding is the dangerous part.
RMSSD vs SDNN, what a "normal" HRV is (19–75 ms), why only your own baseline matters, and what alcohol, sleep and training do to the number.
Elite endurance athletes do ~80% of their training easy. What the polarised-training trials show, and three ways to find your zone 2 — with or without a heart-rate strap.
Weight loss stalls on every GLP-1 eventually — STEP 1 hit its nadir at week 60. What the trial data says about when it happens, why, and what to do next.
8 randomised trials, 464 adults, 1.48 kg. What 16:8 actually delivers, what TREAT found about lean mass, and why an early eating window wins.
Same active ingredient, different approvals and doses. Everything you need to know about semaglutide for diabetes vs. weight loss.
From sleep schedule consistency to bedroom temperature, these 12 strategies are backed by research and easy to start tonight.
How much exercise, what type, and how often — the dose-response relationship between movement and mental wellbeing.
They share symptoms but have different causes, trajectories, and treatments. A data-driven guide to telling them apart.
Cooking oils, smoothies, restaurant sauces — the foods with surprising calorie impact that derail diets without obvious signs.
Discover what the research actually says about creatine timing — and why daily consistency matters far more than when you take it.
Head-to-head comparison of Mounjaro vs Ozempic/Wegovy — what the clinical trials actually show about weight loss outcomes.
Duration isn't everything. The real reasons you still feel exhausted despite sleeping enough — and what to track to fix it.
How to match your training intensity to your cycle phases — and what the research actually supports vs. what's overhyped.
A practical, data-backed approach to recognising the patterns behind emotional reactions — and what to do once you see them.
Metabolic adaptation, measurement error, and the real reasons plateaus happen — plus data-backed strategies to break through them.
A week-by-week breakdown of what to expect — appetite changes, side effects, weight loss patterns, and what the data shows at each stage.
HRV, deep sleep percentage, sleep efficiency, REM cycles — what each metric actually means and which ones matter most.
Chronic stress raises cortisol, which promotes fat storage — particularly visceral fat. What the data shows and how to track it.
Does tracking your mood actually improve it? What the research shows — and the best ways to do it without making things worse.
Coffee, cream, gum, supplements — the definitive breakdown of what breaks a fast and what doesn't, depending on your goals.
Most people see appetite changes in week 1–2, but meaningful weight loss takes longer. Here's the real timeline and what affects it.
Your chronotype determines your optimal sleep and wake times. Find yours and learn how to work with it instead of against it.
Poor sleep measurably slows fat loss. The hormonal mechanisms, the data, and how to track the sleep-weight connection.
The neuroscience behind why tracking works — and how to design a tracking habit that reinforces itself.
The anabolic window is real — but much wider than you think. What the latest research says about when to eat protein.
The rebound is real — but not inevitable. What the research shows about weight regain after stopping GLP-1 medications, and how to minimise it.
Light exposure, meal timing, and temperature — the levers that reset your body clock and why they actually work.
Insulin resistance, hormonal imbalance, and the lifestyle interventions with the strongest evidence for PCOS weight management.
90% of serotonin is made in the gut. What the gut-brain axis actually means for your mood and mental wellbeing.
Facial volume loss on GLP-1s is common but manageable. What's actually happening and the strategies that help.
Not all naps are equal. The research on nap duration, timing, and why napping wrong makes you feel worse.
Hot flashes, sleep disruption, mood shifts — a data-driven approach to understanding perimenopause symptom patterns.
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.
Estrogen, progesterone, and cortisol's effects on sleep quality across cycle phases and menopause — and what to track.
Mood improvements, reduced anxiety, even depression signals — what the emerging research says about GLP-1s and mental health.
Which health data correlations are genuinely meaningful vs. noise — and how to find real patterns in your own data.
Alcohol tolerance changes, increased sensitivity, and potential risks. What GLP-1 users need to know before drinking.
Sleep, HRV, and steps predict your health. Weight and blood pressure confirm it. Know which is which to act before problems appear.
GLP-1s can cause muscle loss alongside fat loss. Protein targets, resistance training strategies, and tracking tips to protect your lean mass.
What to log, when to log it, and why consistency beats completeness every time. Build the habit that makes everything else easier.
When your appetite is suppressed, protein quality matters more than ever. The best sources that pack maximum protein per calorie.
The habit science behind consistent tracking — and the simple design choices that make it automatic instead of effortful.