Research 1 – Nutrition Plan Macro’s Do Not Affect Results.
This study reviewed over 120 trials, comparing popular diets like Atkins, DASH, and Mediterranean for their effects on weight loss and cardiovascular risk factors. The findings were clear—while different macronutrient patterns (low carbohydrate, low fat, moderate) all led to weight loss and improvements in blood pressure at six months, however, the differences between them were small and often trivial.
What stood out to me was that the study didn’t crown a “best” diet. Instead, it emphasized that the diet you can stick to is the most effective. This aligns with my philosophy in working with clients—find something sustainable. Too often, people jump between plans, chasing the “magic” diet, when the real solution is building habits that fit your life. Whether you love carbs or fats, focus on what you enjoy and can consistently follow, as this will ultimately give you the best chance of success.
The study also showed that by 12 months, much of the progress had diminished, likely due to adherence challenges. This reemphasises that long term success is much more than just what food plan do you follow. It also comes back to what are you natural behaviour patterns, who and what is around you as well as many other potential factors.
Research 2 – Insights from Normal Marathon Runners’ Training Habits.
I love seeing research that focuses on everyday runners instead of elites, as it gives us a much better picture of what’s achievable. This study analysed 16 weeks of Strava data from over 150,000 recreational marathoners. The main things I took from the study is that it reiterated the correlation between volume of exercise and higher performance levels. Super-fast people ran much more than slower people. Surprising to how most people would view things, this extra mileage from quicker runners was from doing slower and easier zone 2 runs and not faster or harder runs.
The other stand out finding was that people at the 4.30 to 5 hours bracket averaged only three runs a week. This is a very manageable amount of training and fits in with my experience of training people to run. If your goal is to just finish the marathon then you need to do much less than you would think. For most my marathon clients I have them doing a long run every couple of weeks. This is both realistic and makes running much more enjoyable.
Research 3 – Sleep and its Impact on Fitness and Body Composition.
I wrote in my book how sleep is a foundational element that can impact many different areas. This study was interesting as it showed that sleep impacts not just energy levels but how the body favours fat versus muscle loss. When well-rested, the body leans more toward using fat stores, but when sleep-deprived, more muscle loss occurs. I’ve discussed previously how sleep deprivation can reduce your metabolic rate by up to 10% and increase hunger and cravings. This research reinforces just how significant sleep is for body composition.
As a society, we probably have the worst sleep habits in recent memory. This is an area where most people don’t follow the basic advice to improve their sleep patterns. For most people, going to bed before 10 pm, turning off technology 30 minutes earlier, and ensuring a dark, cool room without large meals or drinks beforehand would work wonders. If these don’t help and there’s no major stress keeping you awake, checking blood sugar levels might be your next step. Low blood sugar can trigger adrenaline, which wakes you up.
If you’re a poor sleeper, don’t feel discouraged if you’re far from the “ideal” eight hours. Adding even 30 minutes more per night can make a big difference.
What Does This Mean For You
Each of these studies highlights something important: small, consistent changes matter more than chasing extremes. Whether it’s finding a diet you can stick to, focusing on manageable training volume, or improving your sleep, success comes from realistic and sustainable actions. If you’re trying to get fit, lose weight, or improve performance, ask yourself which of these areas you can start working on today. Remember, it’s not about doing everything perfectly; it’s about doing something consistently.
Which area do you think you’ll tackle first?
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