111 studies published between January 2025 and October 2026, across all 30 topics. Each one is explained on its topic page, with what it changes for you.
Running total of the studies added to the library, by the month they were published.
Large trials and meta-analyses only. Tap a card below to read more.
87 trials, 2,313 athletes
After resistance training, simply resting led to better strength outcomes than cold water immersion. No cold protocol clearly improved endurance performance.
64 untrained adults aged 45 to 65, 12 weeks
10 g of creatine a day, even without exercise, increased lean mass and strength compared with placebo, and improved some memory tests. The authors call the brain findings exploratory.
More than 8,300 people with heart disease and high Lp(a)
The Lp(a)-lowering drug pelacarsen brought Lp(a) down but did not reduce heart attacks, strokes or heart deaths compared with placebo. A high Lp(a) is a real warning sign, but there is still no proven drug that lowers it and saves lives.
13,423 adults aged 65 and over in Taiwan, 7 years
The fittest fifth on simple tests had much lower death risk than the least fit: 59% lower for a get-up-and-walk test, 45% lower for chair stands, but only 37% lower for arm curls. Leg strength and balance mattered more than arm strength.
evidence review
The authors found no evidence that continuous glucose monitors improve health or prevent disease in people without diabetes. They warn that normal glucose ups and downs can be over-read, leading to needless food rules and worry.
168 adults with back pain for 1 to 6 months
Wearing a soft lumbar belt for 12 weeks improved disability more than usual care alone (61% vs 41% improved by at least 30%) and fewer people needed painkillers. The trial was small and not blinded.
147 adults, sleep lab and home nights
A Samsung Galaxy Watch picked up 94% of moderate to severe sleep apnoea compared with a sleep lab test, but also gave some false alarms (67% specificity). It can prompt testing, not replace it.
Narrative review of the evidence
There is no evidence that continuous glucose monitors improve health or prevent disease in people without diabetes. Normal ups and downs in blood sugar can be over-read, leading to needless food rules and worry.
488,765 people in 25 samples, up to 32 years, 48,928 deaths
People with a stronger sense of purpose had about a 24% lower risk of dying early. The link shrank but held after allowing for smoking, weight and blood pressure (15% lower) and for depression (9% lower).
399 adults eating under 20 g fibre a day, 6 weeks
A daily 30 g blend of more than 30 plant foods changed 57 gut species, against 14 with a control food and just 4 with a probiotic. People also reported less bloating, constipation and indigestion and more energy. The trial was funded by ZOE.
147,374 US adults, up to 30 years
About 90 to 120 minutes of strength training a week was linked to 13% lower risk of death, 19% lower heart deaths and 27% lower deaths from brain diseases. Doing more than 120 minutes gave no extra benefit. Strength plus aerobic exercise was linked to about 45% lower risk.
Proposed label changes
HHS proposed dropping the warning that testosterone is unproven for age-related low testosterone and narrowing the prostate cancer warning. Experts caution that tiredness and low mood are often not due to low testosterone, so blood tests and monitoring still matter.
289 UK children aged 6 to 12, 2 years
Daily 0.01% atropine eye drops slowed short-sightedness by 0.38 dioptres and eye growth by 0.14 mm over two years, with no extra side effects. The effect was real but small.
15 meta-analyses covering 161 studies, 3,210 people
Cold water immersion (10 to 15 minutes at 10 to 15°C) reliably eased muscle soreness for up to about 96 hours, but did not consistently restore maximal strength. Repeated use after resistance training may blunt strength and muscle gains; evidence quality was mostly low.
27 studies, about 4 million adults
The fittest people had a 39% lower risk of dementia than the least fit. Each 1-MET rise in fitness was linked to about 19% lower dementia risk. Links with depression were weaker and the evidence less certain.
141 adults aged 65+, 24 weeks
Daily whey protein capsules did not improve muscle strength compared with placebo, even though the body showed signs of being primed to build muscle. Protein alone, without training, did little.
425 adults with obesity and prediabetes, 72 weeks
In this follow-up analysis of a drug trial, 90% of people on tirzepatide and 76% on semaglutide had normal blood sugar again by 72 weeks. Weight fell by about 21.5% and 14.5%.
50,595 retinal photos for training
An AI model guessed a person's age from an eye photo to within about 3 years. People with diabetes, heart disease or past stroke had eyes that looked older than their real age. It is not yet proven to predict future illness.
958 adults, average age 70, 2 years
A daily multivitamin slowed epigenetic ageing clocks by about 4 months over 2 years, most in people ageing faster at the start. Cocoa extract had no effect. It is not yet known whether this means less disease.
1,658 people with past kidney stones, 2 years
A programme of smart bottles, coaching and rewards raised urine output a little, but repeat stones were almost the same: 19% versus 20%. Getting people to drink enough every day is much harder than advising it.
Over 5,000 women aged 63 to 99, 8 years
Each extra 7 kg of grip strength was linked to about 12% lower risk of death. The link held after allowing for measured activity and walking speed, and also in women who did not meet aerobic exercise guidelines.
22 trials, 1,995 adults with overweight or obesity
Intermittent fasting made little to no difference to weight loss compared with standard diet advice. Most trials were short and none tracked long-term health.
1,151 older adults (average age 77), 12 months
Eight short phone calls from trained volunteers, using either activity planning or mindfulness, lowered loneliness more than friendly chat calls a year later. The effect was real but small, a reminder that there is no quick fix for loneliness.
57,930 people (depression) and 19,368 (anxiety) across 81 pooled analyses
Exercise had a medium-sized effect on depression and a small to medium effect on anxiety. Supervised, group-based aerobic exercise worked best for depression, while shorter, gentler programmes of up to 8 weeks suited anxiety.
Label changes, first 6 products
Following a November 2025 announcement, the FDA approved removal of heart disease, breast cancer and probable dementia from the boxed warning on menopause HRT. It now suggests starting systemic HRT for symptoms in women under 60 or within 10 years of menopause; the womb cancer warning stays for oestrogen-only pills.
21 home test kits from 7 companies, one identical stool sample
Results from the same sample varied as much between companies as stool from different people does. One company rated identical samples as both 'healthy' and 'unhealthy', so home gut tests are not yet reliable enough to act on.
Modelling for US adults using Apple's validation data
The Apple Watch high blood pressure alert would miss about 59% of people with undiagnosed hypertension and wrongly alert about 8% of people without it. No alert does not mean your blood pressure is fine, so a cuff check is still needed.
37 studies, 9,341 adults
After stopping weight-loss drugs, people regained about 0.4 kg a month (0.8 kg a month for semaglutide and tirzepatide), back to their starting weight in about 1.5 to 2 years. Blood pressure and cholesterol gains were gone within about 1.4 years, and regain was faster than after diet programmes.
national guideline
New US guidelines say 'eat real food': more whole foods and protein, fewer highly processed foods and added sugars. They now allow full-fat dairy but still keep saturated fat under 10% of calories. Some experts note the evidence on processing is still debated.
national guideline
The suggested protein intake rose from 0.8 g to 1.2 to 1.6 g per kg of body weight a day, from both animal and plant sources. The formal RDA of 0.8 g per kg has not changed.
national guideline
The old limits of one drink a day for women and two for men were removed and replaced with 'consume less alcohol for better health', with clear advice to avoid it in pregnancy or when drinking is hard to control.
73 trials, nearly 5,000 adults with depression
Exercise gave a moderate drop in depression symptoms compared with no treatment, and worked about as well as psychological therapy. It looked similar to antidepressants, but that evidence is limited and long-term effects are unclear.
US county data, 2019 to 2025
Across US counties, getting less than 7 hours of sleep was more strongly tied to shorter life expectancy than diet, exercise or loneliness. Only smoking mattered more. This is a population-level link, not proof of cause.
2,942 adults with prediabetes, 20 to 30 years
People whose blood sugar returned to normal had about a 58% lower risk of dying from heart disease or being admitted with heart failure, and 42% fewer heart attacks and strokes. Results were similar in the US and China.
Over 300,000 people in Wales, 2013 to 2022
Shingles vaccination reduced new diagnoses of mild memory problems by about 3 percentage points over 9 years. Among people already living with dementia, vaccinated people were much less likely to die from dementia, and the effect was stronger in women.
1 trial and 9 observational studies, 1,016,055 women
Menopause hormone therapy was not linked to dementia or mild memory problems, either up or down, whatever the timing, type or length of use. The evidence was mostly low certainty, so HRT should not be taken to protect the brain.
Over 34,000 adults in the UK and US
Researchers ranked 50 gut species linked to better health and 50 linked to worse. Healthy people carried on average 3.6 more of the 'good' species than people with a diagnosed condition, and many of these species had never been studied before.
1,000 adults with new back pain, 1 year
Coached self-management (learning about pain, staying active, pacing) cut disability more than usual medical care. 67% halved their disability, compared with 54% with usual care.
46,348 UK Biobank adults, 12.6 years
People whose heart rate recovered quickly after exercise had about 25% lower risk of dementia. Resting heart rate on its own showed no link with dementia, so recovery may be the more useful number for the brain.
5 studies, 1,430 adults using Garmin, Polar and Oura
Higher wearable HRV was linked to better blood sugar control and fewer diabetes complications. But day-to-day links with stress and mood were not significant, and in one group higher stress came with higher HRV.
18 studies, 1,352 people
Home-based HRV biofeedback (paced slow breathing guided by a sensor) gave a medium-sized drop in depression symptoms and raised HRV. It did not clearly reduce stress.
31 women with overweight, two 2-week phases
Eating within an 8-hour window without eating fewer calories did not improve insulin sensitivity, blood fats or blood sugar. Late eating shifted the body clock about 40 minutes later, suggesting benefits of fasting come mainly from eating less.
review of 104 studies, 43 experts
A three-paper series concluded that diets high in ultra-processed food are linked to obesity, type 2 diabetes, heart disease, depression and some cancers. Ultra-processed food makes up over half of calories in the UK and US.
630 heart attack patients
Testing vitamin D and adjusting the dose to keep levels above 40 ng/mL halved the chance of a second heart attack, though overall heart events did not differ. Presented at a conference, not yet peer-reviewed.
104 studies, 30,366 people
High-certainty evidence that nicotine vapes help more smokers quit than nicotine patches or gum: about 9 in 100 versus 6 in 100. No clear harms were seen in up to two years.
373 adults aged 18 to 24 (295 took part in the detox)
A one-week social media break cut depression scores by about 25%, anxiety by 16% and insomnia by 15%, but did not reduce loneliness. People chose whether to take part and there was no control group, so treat this as an early signal.
375,544 UK Biobank adults with no heart disease and no statins
People whose ApoB was higher than their LDL cholesterol suggested had 11% more heart attacks and strokes. Those with lower-than-expected ApoB had 13% fewer, so ApoB adds useful information when the two disagree.
33,560 adults taking 8,000 steps a day or fewer, 7.9 years
Among people with similar step counts, those who walked in bouts of 15 minutes or more had about a 4% risk of heart disease over 9.5 years, against 13% for those whose steps came in bouts under 5 minutes.
11 trials, 414 inactive adults
Exercise snacks (bursts of up to 5 minutes, at least twice a day) clearly improved heart and lung fitness, and people stuck with them 91% of the time. They did not change blood pressure, blood fats or body fat.
700 adults aged 60+, 12 months
Online Iyengar yoga led to about 33% more falls than seated relaxation, though not more injurious falls. People who were already active or felt their balance was good were most at risk, so held poses are no substitute for proper balance training.
301,026 US adults (All of Us), median 4 years
Using the new waist-based definition, obesity rose from 42.9% to 68.6% of adults, mostly people with a normal BMI but a large waist. Those with clinical obesity had about 6 times the risk of diabetes and 2.7 times the risk of death.
8 randomised trials, 1,361 people
Pooled trials confirm that tretinoin cream improves both fine and coarse wrinkles from sun damage compared with a plain cream, over 16 weeks to 2 years.
88,905 UK Biobank adults wearing light sensors, 9.5 years
People with the brightest nights had 47% higher risk of heart attack and 56% higher risk of heart failure than those with the darkest nights. Keeping the bedroom dark is a simple step.
67 trials, 5,232 people with chronic diseases
CBT-I, a structured talking therapy, put 54% of people with insomnia into remission versus 18% of controls. It worked in people with cancer, pain, heart and other long-term conditions.
559,559 adults (up to 15 years) plus genetic data on 2.4 million
Ordinary observation suggested light drinkers had the lowest dementia risk, but the genetic analysis showed risk simply rose with drinking, with no protective dip. Halving alcohol use disorder could cut dementia cases by up to 16%.
Expert statement reviewing the evidence
The American College of Cardiology now advises testing hs-CRP, a marker of inflammation, in everyone being assessed for heart disease, alongside LDL cholesterol. A high hs-CRP can flag people who may benefit from a statin even when their LDL looks fine.
healthy adults aged 18 to 35, one week plus stress test
People who usually drank under 1.5 litres a day had a cortisol (stress hormone) response over 50% higher during a stress test than those meeting the 2 to 2.5 litre advice, even though they felt equally anxious.
182,770 UK Biobank adults, 13 years
People drinking 7 to 8 cups a day of water, tea and coffee combined had a 28% lower risk of death than those having fewer than 4. Swapping some water for tea or coffee looked helpful only once people drank more than 4 cups a day.
33,000+ US veterans with past skin cancer
Veterans taking nicotinamide (vitamin B3, 500 mg twice a day) had about 14% fewer new skin cancers. Starting it after a first skin cancer was linked to about 54% fewer. This was an observational study, so it cannot prove cause.
23 studies
Across observational studies, people who used sunscreen had no lower melanoma risk than those who did not (odds ratio 0.98). The studies varied hugely, and sunscreen users often spend more time in the sun, so this does not cancel out trial evidence that daily sunscreen helps.
National clinical guideline
Keeps the target below 130/80. Adults at 130 to 139 over 80 to 89 should start medicine if lifestyle changes have not worked after 3 to 6 months, even at low risk. It newly recommends potassium salt substitutes, salt ideally 1,500 mg sodium a day, and avoiding alcohol, or at most 2 drinks a day for men and 1 for women.
2,610 adults aged 60+ in 128 Chinese villages, 12 months
A year of balance and strength exercise led by village doctors cut the share of people who fell from 38.3% to 29.7%, a 33% drop. Falls causing injury fell from 21.6% to 15.2%.
55 adults, two 8-week diets (crossover)
Both diets met UK healthy eating advice, yet people lost 2.06% of body weight on minimally processed food versus 1.05% on ultra-processed food, without being told to eat less.
2,315 health workers in Mexico, 37 weeks
A 13-week remote well-being course with a free app reduced distress and burnout and raised well-being, and the benefit grew by 37 weeks. This was despite only about 1 in 4 people fully keeping up with it.
931 adults in hospital care
Optical (PPG) readings matched ECG heart rate almost perfectly (r 0.98 to 0.99) but tracked the HRV measure rMSSD much less well (r 0.75) and tended to read low. Four authors worked for the device maker.
22 trials, 1,348 people with insomnia
Yoga may add nearly 2 hours of total sleep and tai chi more than 50 minutes, while walking or jogging cut insomnia severity by nearly 10 points. Two in three trials had design flaws, so this is promising rather than proven.
42 healthy adults
Autophagy in blood cells was no different after an overnight fast than one hour after a high-protein drink. Measuring autophagy in people is hard, and claims that a meal 'switches it off' are not yet backed by human data.
24 inactive adults aged 45 to 60, 8 weeks
Adding 30 minutes in a 40°C hot tub after exercise cut systolic blood pressure by 8 mmHg, versus 3 mmHg with lukewarm water, and improved artery function. Fitness, blood sugar and cholesterol improved no more than with exercise alone.
20 young active adults
Soaking in a hot tub raised core body temperature more than a dry or infrared sauna, and was the only method to trigger an immune response. Not all heat is equal.
6 trials, 517 patients
Yoga breathing (pranayama) gave only a small drop in symptoms for people with mental health conditions, and no clear effect on depression. Most trials were low quality, and fast breathing styles caused more side effects, so breathing should not replace proven treatment.
Clinical practice guideline
Blood tests should only be used for people with real memory or thinking problems, after a full assessment in a specialist memory service. Tests need at least 90% sensitivity, and many tests on the market do not yet meet the bar.
44,498 UK Biobank adults, up to 17 years
Blood proteins were used to estimate the age of 11 organs. People with 8 or more 'old' organs had about 8 times the risk of dying, while a youthful brain and immune system together cut the risk of death by more than half (HR 0.44).
Trained on 1.2 million ECGs from 230,000 patients; tested in nearly 85,000
An AI reading ordinary ECGs found 77% of structural heart problems such as valve disease, compared with 64% for cardiologists. Of flagged patients who then had a heart scan, nearly three in four had heart disease.
51 studies, more than 29 million people
Every 10 µg/m³ more fine particle pollution (PM2.5) in the air was linked to about 17% higher risk of dementia. Soot from traffic was linked to 13% higher risk per 1 µg/m³.
51 studies, 1,055 people
Repeated heat sessions (sauna or hot water) lowered systolic blood pressure by about 5 mmHg and diastolic by about 3 mmHg. Arterial stiffness and inflammation (CRP) did not change.
10 healthy young men, 7 days
After a week of daily one-hour dips in 14°C water, markers of cell clean-up (autophagy) in blood cells rose and cell-stress signals settled. On day one stress signals spiked, so the body needs time to adapt.
45 studies of athletes and non-athletes
Sleep loss impaired endurance, power, strength, speed and skill, and made exercise feel harder. Endurance suffered most, and losing the first part of the night hurt more than losing the end.
Nearly 900 US adults who meditate
About 30% of meditators reported a challenging or distressing experience, and 9% said it got in the way of daily life. Risk was higher for people already struggling with their mental health and for those on intensive retreats.
Global evidence review
About 1 in 6 people worldwide feel lonely, and loneliness is linked to around 871,000 deaths a year, roughly 100 every hour. Lonely people are about twice as likely to become depressed.
Review of trials, cohort studies and case reports
Semaglutide (Ozempic, Wegovy, Rybelsus) can very rarely cause NAION, a sudden loss of vision from optic nerve damage, in up to 1 in 10,000 users. Anyone with sudden vision loss on these drugs should see a doctor urgently.
11,194 Norwegian adults with movement sensors
People who walked more than 100 minutes a day had a 23% lower risk of chronic low back pain than those walking 78 minutes or less. How much you walked mattered more than how fast.
3,357 adults with high blood pressure, 4.6 years
Taking blood pressure pills at bedtime rather than in the morning made no difference to heart attacks, strokes, heart failure or death (hazard ratio 0.96). This challenges earlier claims that night-time dosing halves risk: take them when you will remember.
751 adults with obesity, 72 weeks
Tirzepatide cut body weight by 20.2% versus 13.7% with semaglutide. Waists shrank by 18.4 cm versus 13.0 cm.
over 800,000 adults, 29 cohort studies
Each daily can of sugary drink was linked to about 25% higher risk of type 2 diabetes, and each daily glass of fruit juice to about 5% higher. Sugar eaten in whole foods was not linked to higher risk.
VITAL sub-study, adults 50+, 4 years
Telomeres (protective caps on chromosomes) shortened by 1.8% on placebo but only 0.2% on 2,000 IU of vitamin D a day, roughly three years less ageing. Omega-3 had no effect.
499 blood samples from adults with memory problems
The first blood test to help diagnose Alzheimer's was cleared for adults 55 and over with symptoms. Positive results matched brain scans or spinal fluid tests 91.7% of the time and negative results 97.3% of the time.
food supply data from 101 countries, 1961 to 2018
Countries with more plant protein in their food supply had longer adult life expectancy, while more animal protein was linked to lower deaths in young children. This is population data, so it shows links, not cause.
101,219 older adults in Australia, 7.4 years
Using Australia's age cut-off for free shingles vaccination as a natural experiment, being eligible lowered the chance of a new dementia diagnosis by 1.8 percentage points over about 7 years. This backs up similar findings from Wales.
981 bowel cancer genomes from 11 countries
DNA damage from colibactin, a toxin made by some gut E. coli, was 3.3 times more common in bowel cancers diagnosed under 40 than over 70. The damage seems to happen in the first 10 years of life, which may help explain rising bowel cancer in young adults.
1,565 adults aged 70 to 77, 5 years
Compared with unfit older adults, moderately fit men had a 66% lower risk of death and moderately fit women a 59% lower risk. Being fitter than 'moderate' gave no extra drop in risk, so the big win is getting out of the bottom group.
692,217 adults in Taiwan and Norway, about 25 years
People with a resting pulse of 80 to 99 and normal blood pressure died at similar rates to people with high blood pressure and a pulse of 60 to 69. A pulse in this range was found in 21% of people in their twenties, while high blood pressure affected only about 5% of them.
95,468 UK Biobank adults, 7.9 years
Compared with inactive people, those who packed most of their activity into one or two days had a 28% lower risk of death. That matched people who spread it through the week (26% lower).
1,628 adults aged 70+, 12 months
A self-guided app of home balance and strength videos cut the chance of falling at least once from 59.6% to 53%. The total number of falls did not drop significantly, so apps help a little but are not a full answer.
165 adults with obesity, 12 months
Eating very little on 3 days a week (4:3 fasting) led to 7.6% weight loss after a year, versus 5% with daily calorie cutting. Both groups had support and exercise advice.
105,015 adults, 30 years
People who ate most in line with the Alternative Healthy Eating Index (lots of fruit, vegetables, whole grains, nuts, pulses and healthy fats) were 86% more likely to reach 70 free of major disease and in good mental and physical health.
22 studies, 7,814 office workers
Long, still sitting with few breaks showed the clearest link with low back pain. Results for sitting time alone were mixed (8 of 13 studies), so taking breaks and moving may matter more than holding a 'perfect' posture.
20 studies, about 399,000 adults
Unfit people had roughly double the risk of death whatever their weight. People with obesity who were fit had no clear extra risk of death compared with fit people of normal weight (hazard ratio 1.11, not significant). Published online late 2024.
15,249 stroke survivors in 600 Chinese villages, 5 years
Using a potassium salt substitute instead of ordinary salt cut repeat strokes by 14% and deaths by 12%, with no rise in dangerous potassium levels. Not for people with kidney disease or on potassium-raising drugs without advice.
1,868 adults aged 60+ with two or more long-term conditions, 13 years
Those in the top third for protein (average intake was about 1.2 g per kg) had a 34% lower risk of becoming frail. Plant protein was linked to a lower risk of death, and fish protein to less frailty.
Class-wide label change based on TRAVERSE
The FDA removed the boxed warning about heart attacks and strokes from testosterone products, as TRAVERSE found no extra risk in men with low testosterone. It added a blood pressure warning to all products, since monitoring studies showed testosterone raises blood pressure.
45 studies, over 300,000 children
Each extra hour a day of screen time was linked to 21% higher odds of short-sightedness (myopia). Risk rose steeply between 1 and 4 hours a day, suggesting under 1 hour may be a safer limit.
3,600+ US adults aged 56+, 6 years
Older adults living where extreme heat days are common (about half the year) showed up to 14 months of extra biological ageing in their blood, compared with those in places with fewer than 10 heat days a year.
Brain, liver and kidney tissue from 2016 to 2024
Brain samples from 2024 held about 50% more micro- and nanoplastics than those from 2016, with higher levels in people with dementia. Germany's risk agency (BfR) says the amounts look implausibly high and may include false signals from brain fat, so these numbers need checking.
9,917 adults, 8.6 years
A slow drop in heart rate in the first minute after an exercise test was linked to a 70% higher risk of death. The link held even in people with normal exercise capacity. Published online September 2024.
22,368 non-exercising UK Biobank adults, 7.9 years
In women who did no formal exercise, about 3.4 minutes a day of short vigorous bursts (fast stair climbing, brisk hauling of shopping) was linked to 45% fewer major heart events and 67% less heart failure. Links in men were weaker.
56 experts, endorsed by 79 medical organisations
Obesity should be confirmed with a waist measure (waist size, waist-to-hip or waist-to-height ratio), not BMI alone. 'Clinical obesity' means excess fat is already harming organs or daily life; 'preclinical obesity' means raised risk without harm yet.
88,461 UK Biobank adults with wrist trackers, 6.8 years
Measured sleep traits were linked to 172 diseases, 42 of them with at least double the risk. Falling asleep after 00:30 was tied to 2.57 times the risk of liver cirrhosis, and almost half the links involved sleep rhythm rather than sleep length.
42,062 UK Biobank adults, 2,920 blood proteins, 14 years
Loneliness and isolation were linked to blood proteins involved in inflammation and immunity. More than half of these proteins predicted heart disease, stroke, type 2 diabetes and death, and five of them partly explained the link between loneliness and those outcomes.
national advisory
Alcohol is a proven cause of at least seven cancers, including breast, bowel, liver, mouth and throat. It contributes to nearly 100,000 US cancer cases and about 20,000 cancer deaths each year. The advisory calls for cancer warning labels.
1,458 hospital employees, 8 weeks plus 4-month follow-up
Ten minutes a day of app-guided meditation lowered stress scores by 5.8 points versus 1.5 points in the waiting-list group, a large effect that mostly lasted at 4 months. People who meditated 5 to 10 minutes a day gained more than those doing under 5.
12,821 adults with type 2 diabetes, 4.2 years
Aiming for a top number under 120 rather than under 140 cut heart attacks, strokes and heart deaths by 21%. Low blood pressure symptoms and high potassium were a bit more common. Printed in the journal in 2025.