Twenty-six articles. Every claim cited.
The Beachside Reader translates peer-reviewed sports-science, nutrition, and longevity research into plain English. Browse by topic below — every article links to the actual studies.
Training & Exercise
Front page →
Cardio · 9 min
What Two Minutes of HIIT Does to Your Heart
Two minutes of intervals can match 90 minutes of jogging. The McMaster research that proves it.
Strength · 8 min
Why Lifting Weights After 50 Is Non-Negotiable
Sarcopenia, bone density, balance — and the strongest evidence for prescription-grade exercise.
Movement · 5 min
The Underrated Power of 7,000 Steps
JAMA's dose-response curve is one of the strongest in public health. Walking is medicine.
Mobility · 6 min
Stretching, Mobility, and Aging Pain-Free
The modern science on why mobility work matters more than static stretching.
Nutrition & Eating
Front page →
Macros · 5 min
How Much Protein You Actually Need
The 0.8 g/kg RDA is a floor, not a ceiling. The research on optimisation.
Diet · 7 min
The Mediterranean Diet — and Why It Works
PREDIMED, MIND, DASH — the meta-analyses on the only diet with truly strong evidence.
Macros · 6 min
Fibre — The Western Diet's Missing Nutrient
95% of adults don't hit the daily target. Lancet meta-analysis on what it costs you.
Hydration · 5 min
How Much Water You Actually Need
The 8-glasses myth, sweat physiology, and electrolyte timing for active adults.
Sleep & Recovery
Front page →
Sleep · 8 min
Sleep — The Performance Drug Hidden in Plain Sight
Walker's evidence that 7-9 hours is non-negotiable — and what less than 6 actually does.
Stress · 7 min
Cortisol, Stress, and Why Gym Gains Stall
Chronic stress destroys recovery. The HPA-axis evidence in plain English.
Lifestyle · 6 min
The Lancet on Working 55+ Hours a Week
2021 study: 35% increased stroke risk, 17% heart disease. The evidence for boundaries.
Mind · 5 min
What 10 Minutes of Mindfulness Actually Does
Real fMRI evidence on amygdala volume and prefrontal-cortex function.
Family & Children
Front page →
Family · 8 min
Why Active Kids Have Bigger Hippocampi
MRI evidence: childhood exercise reshapes the developing brain. Gray matter, IQ, and life outcomes.
Family · 6 min
Fitness After 60 — The Cochrane Evidence
Resistance training in older adults: the strongest meta-analyses on falls, mortality, and independence.
Family · 7 min
Exercise During Pregnancy — The ACOG Guidelines
What's safe, what's contraindicated, and the maternal and infant outcomes data.
Family · 5 min
Active Parents Raise Active Kids — 5.8× More Likely
The classic Moore et al. 1991 study and what it means for parents who want active children.
Safety & Self-Awareness
Front page →
Safety · 5 min
Listening to Your Body — A Doctor's Guide
Pain vs. soreness, fatigue vs. exhaustion. When to push and when to back off.
Safety · 6 min
Medical Red Flags Every Lifter Should Know
Chest pain, syncope, sudden weakness — when to stop the workout and call a doctor.
Safety · 5 min
How to Push Limits Safely
Progressive overload, RPE, and the evidence-based way to test your edges.
Safety · 6 min
Return to Training After Illness or Injury
Detraining curves, reconditioning protocols, and the published return-to-play frameworks.
Supplements
Buy guide →
Supplement · 6 min
Creatine — The Most-Studied Supplement Ever
1,000+ peer-reviewed trials. Safe, cheap, broadly beneficial. The evidence in plain English.
Supplement · 5 min
Caffeine — Performance Drug or Crutch?
3-6 mg/kg pre-training. Half-life. When timing matters more than dose.
Supplement · 6 min
Vitamin D — The Canadian-Latitude Problem
Why most Ontarians are deficient by February. The Health Canada targets and the evidence.
Gym Essentials
Hub page →
Gear · 5 min
Footwear — Lifters, Runners, and Everyone Else
Why your running shoes are sabotaging your squat — and what flats actually do.
Gear · 4 min
Gym Hygiene — Wipes, Towels, and Skin Health
MRSA in commercial gyms is real. The simple practices that actually prevent it.
Gear · 5 min
Sports Bras — Fit, Support, and Performance
The kinesiology of breast motion and what poorly-fitted bras cost runners.
Gear · 5 min
Posture — Standing Desks and the Evidence
The Australian standing-desk RCT. What helps, what doesn't, and the right balance.