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All of the following is based on the studies I’m covering in this podcast: Want to live longer? Walk more. Want to boost your mood, energy, and mental acuity? Get extra sleep. Want to perform better in the gym? Take betaine. Want to retain your muscle while losing fat? Don’t follow the OMAD diet. Want to improve your agility and sports performance? Go with unilateral exercises over bilateral ones. 

This podcast is another installment in my Research Roundup series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier. 

There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related fields. 

That’s why my team and I put a lot of time into reviewing, dissecting, and describing scientific studies in articles, podcasts, and books. 

Oh and if you like this type of episode, let me know. Send me an email ([email protected]) or direct message me on Instagram (@muscleforlifefitness). And if you don’t like it, let me know that too or how you think it could be better.


0:00 – Try Triton risk-free today! Go to and use coupon code MUSCLE to save 20% or get double reward points!

3:33 – Can sleeping longer improve mental and physical performance? 

7:27 – Do unilateral exercises improve athletic performance more than bilateral exercises?

11:49 – What are the benefits of walking? 

14:46 – Can betaine boost athletic performance? 

19:00 – What are the effects of eating one meal a day? 

Mentioned on the Show:

Try Triton risk-free today! Go to and use coupon code MUSCLE to save 20% or get double reward points!

What did you think of this episode? Have anything else to share? Let me know in the comments below!