The science behind what actually works

John Chalmers, Daniel Quintana, Maree J. Abbott +1 more · Frontiers in Psychiatry · 2014

This meta-analysis found that people diagnosed with anxiety disorders consistently have lower heart rate variability (HRV) compared to healthy individuals, suggesting that tracking and improving your HRV might be a useful strategy if you experience anxiety.

Elizabeth A. Hoge, Éric Bui, Luana Marques +6 more · The Journal of Clinical Psychiatry · 2013

An 8-week Mindfulness-Based Stress Reduction (MBSR) program was found to be more effective than a general stress management education program at reducing anxiety symptoms, improving stress reactivity, and increasing positive coping in individuals with Generalized Anxiety Disorder (GAD), suggesting it's a promising approach for managing chronic worry and physiological hyperarousal.

Diego A. Bonilla, Jeffrey R. Stout, Darren G. Candow +7 more · Frontiers in Physiology · 2024

This meta-analysis of 15 randomised controlled trials found that combining creatine supplementation (typically 5 g/day) with resistance training for 8–52 weeks improves lean body mass, upper and lower body strength, and functional performance in adults aged 50+ — with small but measurable benefits for cognitive function, particularly in older adults already experiencing age-related decline.

Wafa Douzi, Olivier Dupuy, Dimitri Theurot +2 more · BMC Research Notes · 2019

A single 180-second session of partial-body cryostimulation at -180°C immediately after intense training significantly reduced nighttime movements in professional soccer players, suggesting improved sleep quality for those looking to optimize post-exercise recovery.

Wilrike J. Pasman, Ruud Boessen, Yoni Donner +2 more · JMIR Research Protocols · 2017

This study found that caffeine significantly improved reaction times on a web-based attention test when taken at home, demonstrating that personal experiments using online tools can reliably measure cognitive effects.

Deng W, M J J van der Kleij R, Shen H +8 more · J Med Internet Res · 2023

Online or app-based psychosocial interventions are highly effective at reducing insomnia severity and improving sleep quality, especially if they include guidance from a human therapist, making them a promising and accessible option for self-experimenters.