Proco's editorial team translates published health research into accessible content. No advice. No claims. Just what the studies measured, with citations.
Sleep is the most-studied recoverable health system. Below: what the published research describes about the highest-effect-size interventions, with ci…
5 postsHealthspan and lifespan researchHealthspan and lifespan are different metrics. Below: what the published research describes about the markers, mechanisms, and interventions linked to…
4 postsCognitive and physical performance researchPerformance research spans cognition, recovery, training, and the interventions studied for each. Below: what the published research describes.…
5 postsWhat the research describesNutrition science is one of the noisiest fields in consumer health. Below: what the published research actually describes — frame, not prescription.…
5 postsConsumer health AI landscapeAI tools are moving from research into consumer products. Below: what the published research describes about current capabilities and limitations.…
4 postsHow to read the literatureA reader's guide to evaluating clinical research — hierarchies of evidence, methodology, common pitfalls in consumer translation.…
4 postsThe wellness landscapeIndustry context. Market analysis, regulatory comparison, and how the consumer health category actually operates.…
4 postsMagnesium glycinate, L-Theanine, and melatonin at clinical doses. Why most sleep supplements are underdosed, and what the evidence describes about combining them safely.
11 min read · 2026-06-30 Longevity · SupplementsBerberine, vitamin D3, omega-3, and magnesium at research doses. What the evidence describes about their combined use for metabolic health and biological age.
13 min read · 2026-06-29 Performance · SupplementsCreatine monohydrate, omega-3, and magnesium at evidence-based doses. What the research describes about combining them for strength, recovery, and cognitive performance.
12 min read · 2026-06-28 Nutrition · Dosing guideWhat 80+ RCTs describe about omega-3 dosing — the EPA+DHA research window, triglyceride effects at high dose, fish vs algal oil, and how to read supplement labels.
11 min read · 2026-06-27 Longevity · Dosing guideWhat 50+ studies describe about vitamin D3 dosing — deficiency thresholds, 2,000–4,000 IU maintenance doses, and why toxicity risk starts above 10,000 IU/day.
11 min read · 2026-06-26 Longevity · Dosing guideWhat 47 RCTs describe about berberine's effects on blood glucose, lipids, and metabolic health — the 500mg research dose, bioavailability limits, and safety considerations.
12 min read · 2026-06-25 Sleep · Dosing guideMagnesium glycinate vs oxide, citrate, and malate — what absorption data shows, the research dose range (300–400 mg elemental), and what 40+ studies describe about sleep quality and muscle recovery.
10 min read · 2026-06-24 SleepWhat the published research describes about NREM sleep stages — N1, N2, and slow-wave sleep — their function, duration, what disrupts them, and the role of magnesium.
9 min read · 2026-06-15 LongevityWhat the published research describes about biological age tests — epigenetic clocks, telomere length, and proteomic clocks — how they work, what they predict, and their current limitations.
10 min read · 2026-06-15 ResearchWe checked the 50 best-selling pre-workouts against published clinical dose ranges. 94% hide a key dose or underdose a disclosed one; 92% of citrulline doses fall below the clinical floor.
15 min read · 2026-06-05 ResearchA reader's guide to evaluating clinical research: the hierarchy of evidence, PICO framework, p-values, effect size, conflicts of interest, and red flags in popular coverage.
10 min read · 2026-06-01 CategoryThe global wellness economy is approximately $6.3 trillion. This page describes its segments, growth drivers, geographic distribution, and the persistent gap between marketing claims and underlying research.
9 min read · 2026-06-01 CategoryThe US, EU, and UK regulate supplements under different frameworks: DSHEA in the US, the Food Supplements Directive and EFSA in the EU, and the FSA's evolving post-Brexit regime in the UK. This page compares them.
10 min read · 2026-06-01 LongevityLongevity research distinguishes lifespan (total years lived) from healthspan (years lived in good health). This page describes the definitions, measurement, and current state of the field.
10 min read · 2026-06-01 ResearchResearch on health misinformation reports approximately 25-50% inaccurate content rates across major platforms. This page summarises what studies have measured.
10 min read · 2026-06-01 CategoryConsumer wearables measure some things accurately, estimate others, and overpromise on a few. This page describes what validation studies have reported about Apple Watch, Whoop, Oura, Garmin, and similar devices.
11 min read · 2026-06-01 AI in HealthConsumer health AI spans symptom checkers, image recognition, conversational agents, wearable interpretation, and document scanners. This page describes what validation studies have measured across categories.
11 min read · 2026-06-01 ResearchThe term "evidence-based" had a precise methodology when it entered medical practice in 1992. In consumer markets it has been diluted to a marketing label. This page describes the gap.
10 min read · 2026-06-01 SleepSleep apnea is diagnosed via polysomnography (sleep lab study) or home sleep apnea testing. This page describes what each measures, why home tests miss most mild cases, and AHI diagnostic thresholds.
11 min read · 2026-06-01 NutritionNutrition research is methodologically harder than almost any other field of human study. This page describes why: blinding is impossible, self-reported intake is unreliable, long durations are infeasible, and confounding is everywhere.
11 min read · 2026-06-01 PerformanceLaboratory VO2 max testing directly measures oxygen consumption during exercise. Wearables estimate it from heart rate and pace data. This page describes the methods and the accuracy gap.
11 min read · 2026-06-01 SleepSleep is not a single state but a cycle of physiologically distinct stages — N1, N2, N3 (deep sleep), and REM. This page describes what researchers measure to identify each stage and what each does.
10 min read · 2026-06-01 LongevityResearch has identified twelve specific cellular and molecular processes that together produce aging. This page describes the López-Otín hallmarks framework and what each contributes.
11 min read · 2026-06-01 PerformanceControlled trials have compared HIIT and moderate-intensity continuous training across VO2 max, metabolic outcomes, body composition, and adherence. This page describes what each comparison has actually measured.
11 min read · 2026-06-01 NutritionObservational research consistently associates ultra-processed food intake with adverse health outcomes. The single controlled trial (Hall 2019) demonstrated calorie overconsumption on UPF diets. This page describes what each has measured.
11 min read · 2026-06-01 AI in HealthMore than 950 AI-enabled medical devices have FDA clearance, mostly in radiology. This page describes the clearance pathways, what clearance guarantees, and how to read the difference between regulated AI and wellness apps.
11 min read · 2026-06-01 SleepDecades of controlled trials have measured what happens when sleep is restricted. This page describes cognitive, metabolic, immune, cardiovascular, and mental health effects as the research literature reports them.
11 min read · 2026-06-01 LongevityEpigenetic clocks use DNA methylation patterns to estimate chronological age, biological age, and rate of aging. This page describes the three generations of clocks and what each actually predicts.
11 min read · 2026-06-01 PerformanceRecovery is multi-dimensional — different physiological systems recover on different timescales. This page describes what research has measured about recovery processes, HRV-based scores, and the role of sleep.
11 min read · 2026-06-01 NutritionThe Mediterranean diet has the strongest single-pattern evidence base in nutrition research. PREDIMED and large cohort studies have measured cardiovascular, cognitive, and mortality outcomes. This page describes what the research actually shows.
11 min read · 2026-06-01 AI in HealthValidation studies have measured how accurately AI symptom checkers diagnose and triage. The best tools achieve ~70% top-3 diagnostic accuracy; all over-recommend care. This page summarises what the research describes.
11 min read · 2026-06-01 LongevityCaloric restriction has been studied for nearly a century. It extends healthy lifespan in multiple species. This page describes what the research has measured — from McCay 1935 to CALERIE 2023 — and the real risks.
12 min read · 2026-06-01 SleepSleep research recommends 7-9 hours for most adults. This page describes the range, individual variation, what changes across the lifespan, and why duration alone isn't the full picture.
11 min read · 2026-06-01 NutritionIntermittent fasting protocols include time-restricted eating, alternate-day fasting, and 5:2. Trials have measured weight, metabolic outcomes, and adherence. This page describes what the research actually shows.
12 min read · 2026-06-01 PerformanceHRV is the variation in time between consecutive heartbeats. It reflects autonomic nervous system balance. This page describes what HRV measures, how wearables calculate it, and where the science is strongest.
11 min read · 2026-06-01 NutritionThe gut microbiome research field is advancing rapidly. Consumer products often outrun the evidence. This page describes what research has established, what's provisional, and how to read microbiome marketing claims.
11 min read · 2026-06-01 CategorySeveral tools provide research-based supplement information — Examine.com, ConsumerLab, Yuka, FoundMyFitness, and others. This page describes what each does and where each fits.
11 min read · 2026-06-01 AI in HealthMedical imaging is the strongest category of validated medical AI. This page describes what research has measured across diabetic retinopathy, skin cancer, stroke triage, mammography, and chest X-ray.
11 min read · 2026-06-01 ResearchMeta-analyses sit at the top of the evidence hierarchy but aren't all equally rigorous. This page describes how to read one — heterogeneity, GRADE, forest plots, publication bias.
11 min read · 2026-06-01 SleepMelatonin is among the most-used sleep supplements. The studied effective dose range is 0.3-3 mg — substantially lower than most consumer products. This page describes what the research actually measures.
12 min read · 2026-06-01 PerformanceZone 2 training drives mitochondrial biogenesis and supports fat oxidation. It dominates elite endurance training programs. This page describes the physiology research and where consumer claims outrun the evidence.
11 min read · 2026-06-01 PerformanceA descriptive review of what randomised trials and reviews have measured for creatine and cognitive function, including populations, effect sizes and limits.
10 min read · 2026-06-01 SleepA measured look at sleepmaxxing: which sleep-optimisation practices research genuinely supports, which are fads or unproven, and where the trend outruns the evidence.
11 min read · 2026-06-04 SleepAn evidence-graded look at sleep hygiene advice: which habits are well-supported, which are weak, and why clinical insomnia needs more than hygiene alone.
11 min read · 2026-06-04 SleepA measured look at what genuinely shifts the body clock, from timed light and melatonin to meal and exercise timing, and what the evidence overstates.
11 min read · 2026-06-04 SleepA measured look at magnesium glycinate and sleep: what trials actually show, how forms differ in absorption, sensible doses and who should take care.
11 min read · 2026-06-04 LongevityA practical guide to the main ways to estimate biological age — epigenetic clocks, blood-biomarker scores, grip strength, VO2 max and telomere tests — and how reliable each is.
11 min read · 2026-06-04 LongevityAstaxanthin is a marine carotenoid sold for longevity, skin and eyes. We review what human trials measure, what is preclinical, and where the evidence stops.
11 min read · 2026-06-04 LongevityA measured look at where AI genuinely contributes to ageing research, what has reached clinical stages, and why no AI has yet been shown to extend human healthspan.
11 min read · 2026-06-04 LongevityA measured, evidence-based look at which longevity biomarkers have strong data behind them, what targets research supports, and where consumer panels overreach.
11 min read · 2026-06-04 NutritionNattokinase is a fermented-soy enzyme marketed for circulation and blood pressure. Here is what the limited human evidence shows, plus the bleeding risks.
11 min read · 2026-06-04 NutritionA measured look at Akkermansia muciniphila, the mucin-degrading gut bacterium, and what human and animal research has actually measured about its effects.
11 min read · 2026-06-04 NutritionA measured look at the gut-brain axis: the real mechanisms, what human trials show for mood and cognition, and where the evidence is still early.
11 min read · 2026-06-04 NutritionBerberine is sold as a natural metformin alternative. Here is what the evidence shows, why the comparison is misleading, and the safety risks to know.
11 min read · 2026-06-04 PerformanceMethylene blue is a prescription drug now sold as a nootropic. We look at what research has actually measured, and why the safety risks deserve real caution.
11 min read · 2026-06-04 PerformanceRhodiola rosea is marketed for fatigue, stress and performance. We review what trials measure, where the evidence is weak, and what to know before buying.
11 min read · 2026-06-04 AI in HealthA measured guide to reading your own wearable data over time: which metrics are robust, which are noisy, how to spot trends and when a reading warrants a doctor.
11 min read · 2026-06-04 AI in HealthA measured guide to consumer AI health apps in 2026: the main categories, what the evidence and regulators actually say, and how to evaluate any one of them.
11 min read · 2026-06-04 AI in HealthA measured look at personalised health optimisation: where evidence supports tailoring advice to the individual, where claims run ahead of the data, and what to do now.
11 min read · 2026-06-04