The Trials That Changed My Mind This Year

Beware the study that measures a biomarker and asks you to imagine the outcome. Moving a number on a panel is not the same as living longer or better, and the history of medicine is littered with interventions that improved the surrogate while doing nothing, or worse, to the thing you actually cared about. Demand the hard endpoint.

Protein timing gets far more attention than it deserves relative to total daily intake. The trials that hold up point to hitting an adequate daily amount spread across meals; the finer choreography around the workout window produces effects small enough to vanish once you control for the total. Get the sum right first.