Guides
How things work and how to do them: the explainers and step-by-step guides behind a better week of training, eating and rest.
How Many Steps a Day Do You Actually Need? What 4,000, 7,000 and 10,000 Show
by LiveWell Wave ·The Lancet Public Health step-count meta-analysis, the HHS guidelines and a new 14-year Fitbit cognition study, with what 4,000, 7,000 and 10,000 show.
How Much Does Exercise Help Depression, and Which Kind Works? What 218 Trials Show
by LiveWell Wave ·What randomized trials show about exercise for depression: moderate effects for walking, yoga and strength training, higher with intensity, and why the certainty is low.
Creatine Without the Gym: What the Trials Measured and What They Did Not
by LiveWell Wave ·A 2026 trial in sedentary adults found lean tissue gains on creatine alone. What that trial, two 2026 meta-analyses and the ISSN position stand show.
Ice Bath, Hot Tub or Just Sit Down: What the Recovery Trials Actually Measured
by LiveWell Wave ·A four-arm trial found neither hot nor cold water restored strength faster than rest; pooled trials link cold water to next-day power and smaller strength gains.
Muscle Mass, Treadmill Fitness and Grip Strength: Three Markers That Track With Living Longer
by LiveWell Wave ·A 1.9 million-person cohort linked low muscle mass to 34 percent higher Alzheimer's risk in men; treadmill fitness and grip strength cohorts show what else tracks with longer life.
How Long Sunday's Meal Prep Stays Safe, by the USDA's Numbers
by LiveWell Wave ·USDA says cooked leftovers keep 3 to 4 days at 40 F. Here is how to cool, store, freeze and reheat a week of prepped meals using FSIS and FDA Food Code figures.
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