Research Reviews
What the Research Shows
Health headlines tend to report one number from one study, without the details that tell you how much to trust it. Who was studied, and how many? How big was the effect? Has anything stronger been published since?
Each Ascent research review takes a deep dive into one important topic and works through those questions in plain language. We add our clinical perspective, then turn the findings into practical advice you can use.
Exclusive for Ascent members.
One study at a time: what the researchers found, what it means for you, and what to do about it.
Dr. Steven Murray · Founder and Clinical Director · 6 min read
The latest review: Free to read
Sleep and Caffeine
The 2013 study behind the advice to stop caffeine six hours before bed. What it found, what newer and larger research has added since, and how to set a caffeine cutoff that protects your deep sleep.
Drake et al. · Journal of Clinical Sleep Medicine, 2013·Last reviewed October 2026
Caffeine Timing and Sleep
The sleep lost, measured by brain-wave headband, when 400 mg of caffeine was taken six hours before bed. Participants’ own sleep diaries barely registered it.
70 minutes
Drake et al., 2013. Twelve healthy adults, compared with a placebo night.
How each review works
Every review follows the same four parts, so you always know where to find the main finding, the fine print and the practical advice.Your VO2max is your ceiling. When the ceiling sits well above what an activity costs, the activity feels easy. As the ceiling comes down toward that cost, the activity takes more of what you have, until it takes all of it.
Each one is written for patients rather than researchers. Technical terms are explained where they first appear, and every review lists the studies it draws on, so you can read them yourself.
Dr. Steven Murray
Founder and Clinical Director, Ascent
In every review
The bottom line
The main findings first, summarized in a few sentences.
01
The studies
What the researches tested, how they did it, and the key results.
02
The ASCENT angle
Our clinical view: what the study can and can’t tell you, and what newer research adds.
03
Practical advice
What you could do based on the research, and who should be cautious before implementing.
04
Studies on people
Randomized trials, large long-term studies and analyses that pool many trials. Animal and lab research can explain how something works, but it is not where advice should start.
How we choose what to review
The strongest available evidence
IWhere newer, larger or better-measured research exists, we start there. Older landmark studies are reviewed alongside what has been learned since.
02
01
Every paper(s) must clear 3 bars in order to be review:
An answer you can use
A dose, a threshold, a test you can do yourself, or a clear “this doesn’t work,” on questions our patients actually ask.
03
Other topics on the reading list
Clinical science
Is there any evidence behind the current use of peptides? What the research shows.
Metabolism
Are standing or walking breaks better to break up periods of sitting?
Supplements
Can a daily multivitamin protect memory with aging?
Bone Health
Should people with low bone density be lifting heavy in the gym?
Nutrition
How much protein should you be ingesting if you want to increase strength and preserve muscle mass?
Supplements
Does vitamin D supplementation reduce the risk of age-related fractures?
Exercise
What is your VO2max and why is it important for longevity?
Metabolism
What are the different types of body fat, and which are more or less important for health?
Supplements
A creatine masterclass: what has been proven, what is overblown, and how much you should be taking.
Sleep
Evidence-based methods of reducing jet-lag while travelling
Nutrition
Is the carnivore diet a long term sustainable diet that leads to improved health outcomes?
Supplements
Melatonin: sleep supplement or mostly placebo?
Dr. Steven Murray
Founder and Clinical Director, Ascent
Ascent is preparing to open in Barbados in late 2028.
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