The Fitness Report

You can't trust your fitnessto clips and posts.

A 30-second clip won't tell you the study had 8 people, that it was done on college athletes instead of someone like you, or that the person talking gets paid by the brand. We read the full research behind the advice and give you one clear, honest report a week, so you can make high-quality decisions about your health and fitness.

Latest Report

Report 001 · Nov 2026

The Sleep Report

5 experts · 17 habits and supplements graded · 43 sources

  • AThe best fixes are free: cut caffeine early, skip evening alcohol, and try CBT-I for insomnia.
  • CMagnesium is recommended by 4 of the 5 experts. The research is mixed.
  • BNo supplement earned an A. Ashwagandha and melatonin top the list at B.
Read the Sleep Report →

Popularity vs. proof. Right means more experts recommend it; up means stronger research.

This week's protocol

Past protocols →
The protocol

Fix your sleep in six steps, in order.

Cut caffeine 9 hours before bed. Stop evening alcohol. Morning light. Train most days. Fixed wake time, cool room. CBT-I if it's still not working.

Why it works

The free habits beat every supplement.

Late caffeine alone cut about 45 minutes of sleep in the research. No sleep supplement earned an A.

What to skip

Popular, but not proven.

Magnesium is recommended by 4 of 5 top experts on mixed evidence. Oral GABA may never reach your brain.

The Reports

One new Report a month

Sleep

Caffeine, light, magnesium, melatonin and 13 more, graded.

Live

Muscle

Creatine, protein timing, training volume.

Next

Fat Loss

GLP-1s, fasting, fat burners, step counts.

Coming

Cardio

Zone 2, VO2 max, HIIT, how much is enough.

Coming

Longevity

Rapamycin, NAD+, cold plunges, blood tests.

Coming

Brain

Nootropics, omega-3s, focus and memory.

Coming

Nutrition

Seed oils, sugar, red meat, what to eat.

Coming

Supplements

Deep dives on every form, use and dose, starting with magnesium.

Coming

3 of 5

of the most-followed sleep experts sit on the advisory board of the same sleep-gear company. Every Report shows who recommends what, and who gets paid when you buy it. See the money in the Sleep Report →

How we grade

AProvenConsistent results across many trials
BLikely helpsReal but small or inconsistent effect
CMixedSmall or conflicting trials. Not useless
DUntestedLittle human evidence yet. Not "doesn't work"
FDoesn't workTested and failed, or causes harm

Our rules

  • Grades come from human research, never from popularity.
  • Every claim links to its source, including what each expert said and when.
  • No one can buy a grade. Sponsors and affiliate partners never see one before it's published.
  • We link only to independently tested products, picked by form and dose, never by commission.
  • Mistakes get fixed in public, with a dated corrections log on every Report.