#Evidencebased

A new wave of nutrition research and expert advice underscores that getting enough daily protein doesn’t require expensive supplements or hard-to-find products. Instead, a variety of accessible and familiar foods can easily provide 10 grams or more of protein per serving, supporting everything from muscle repair to satiety and healthy weight management, according to a report published on EatingWell (eatingwell.com).

This approach is particularly significant for Thai readers as it highlights the role of simple, everyday foods—such as eggs, milk, beans, and fish—that are already part of many local diets, empowering individuals and families to prioritize good nutrition without the need for imported supplements or trendy products.

A growing body of nutrition research shows that Thai households can meet daily protein needs with common foods. No expensive supplements are required. Eggs, milk, legumes, and fish provide 10 grams or more of protein per serving and support muscle repair, fullness, and weight management. This approach resonates with Thai eating patterns, helping families prioritize nutritious meals without costly or questionable products.

Protein is essential for tissue repair, immune health, metabolism, and sustained energy. There is a global shift toward higher-protein diets for weight control and fitness, but high-quality protein can come from everyday foods rather than powder supplements. Dietitians note that whole foods often offer better value and cultural fit for Thai households.

Innovative nutrition research and expert guidance reveals that achieving adequate daily protein intake requires neither expensive supplement products nor difficult-to-source specialty foods, as numerous accessible and familiar foods easily provide 10 grams or more of protein per serving while supporting muscle repair, satiety, and healthy weight management goals. This evidence-based approach carries particular significance for Thai readers by highlighting simple, everyday foods—including eggs, milk, legumes, and fish—that already feature prominently in local dietary traditions, empowering individuals and families to prioritize optimal nutrition without relying on imported supplements or trendy products that may offer questionable benefits at premium costs.

The quest for bigger, stronger arms is a perennial goal for gym-goers in Thailand and around the world. But how do you cut through decades of gym folklore and conflicting advice to discover what actually works? A new synthesis by a leading exercise scientist has assembled insights from 32 scientific studies to answer just that, offering a fresh and practical guide for anyone seeking visible progress in arm development (Men’s Health UK). The findings not only challenge common beliefs but also deliver actionable tips that can be tailored to suit both lifestyle and specific fitness ambitions—important considerations for many Thai readers, from fitness newcomers to experienced lifters.

A panel of international experts has released the world’s first comprehensive, evidence-based guidelines for stretching. The report cuts through decades of conflicting advice and challenges common myths. Led by the Chair of Neuromotorics and Movement at the University of Bayreuth, the findings appear in the Journal of Sport and Health Science. The goal is to offer practical, science-backed guidance for athletes, therapists, and everyday exercisers.

Stretching is a familiar habit in Thailand—from Muay Thai warm-ups and pre-dawn jogs in Lumpini Park to community classes for seniors. Yet much traditional guidance on injury prevention and soreness relief may not hold up against current science. The new report arrives as Thailand’s health and fitness scene grows, with yoga in Chiang Mai and football academies in Bangkok incorporating stretching into training.

A team of elite international researchers has published the world’s first comprehensive, evidence-based recommendations for stretching, cutting through decades of conflicting advice and common misconceptions. The research, led by the Chair of Neuromotorics and Movement at the University of Bayreuth, was released this month in the Journal of Sport and Health Science, aiming to give practical, science-backed guidance to athletes, therapists, and everyday people alike (Medical Xpress).

For many Thai readers, stretching is a deeply ingrained daily practice, whether as part of traditional warm-ups in Muay Thai, pre-sunrise runs at Lumpini Park, or as a cherished ritual among the elderly at community exercise sessions. Yet few know that much of the stretching advice they follow—such as stretching to prevent injury or relieve soreness—may not hold up against modern scientific scrutiny. This new report is especially relevant at a time when health and fitness trends in Thailand, from yoga in Chiang Mai to football academies in Bangkok, are booming and often interwoven with stretching routines.

A viral claim suggests that children born in certain months—especially January, February, and March—are more likely to show higher intelligence. Yet the science behind these statements remains unsettled, and many headlines blur fact with speculation. This is a timely topic for Thai families and educators who want evidence-based guidance for nurturing young minds.

Thai audiences are highly attuned to educational outcomes. Schools, families, and policymakers continually seek ways to optimize learning. The question of birth months taps into broader discussions about school start ages, cognitive development, and how to support every child’s potential.

Are you smarter because of the month you were born? A newly trending wave of expert and pop-psychology opinion pieces claims that some birth months may be linked to higher intelligence—yet, beneath the headlines, the science remains far from settled. As discussions heat up online, Thai parents and educators are asking: can a child’s birth in January, February, or even the autumn, make a difference in their academic and intellectual prospects?

A June 2025 clinical trial challenges the assumption that caffeinated, protein-based pre-workout formulas outperform simple carbohydrate drinks for strength and performance gains. The study, discussed by health outlets and cited by sports science journals, suggests many popular multi-ingredient pre-workouts may offer no clear advantage over carbohydrates alone before training. For Thai readers, this prompts a closer look at marketing claims versus evidence.

The Thai fitness scene mirrors global trends, with increasing use of pre-workout products among students, professionals, and gym-goers. Advertisements often promise enhanced endurance, power, and muscle growth through caffeine, proteins, and a blend of additives. The new findings encourage consumers to evaluate actual benefits beyond hype and to consider more cost-effective options.

A new clinical trial published in June 2025 has cast doubt on the widely held belief that caffeinated, protein-based pre-workout supplements offer significant advantages over simpler carbohydrate-based options for those seeking strength and performance gains. The findings, which have generated significant interest and debate among fitness enthusiasts in Thailand and globally, suggest that many popular pre-workout formulas may be no more effective than consuming carbohydrates alone before hitting the gym [MensHealth].

Once considered a magical plant blessed with the power to ward off evil and illness, elderberry (Sambucus nigra) has emerged from the shadow of folklore to spark global interest as both a culinary delight and a promising subject of scientific inquiry. In kitchens from Bangkok to Berlin, health-conscious individuals sip elderberry syrups in hopes of banishing colds, while researchers continue to uncover evidence supporting—though also complicating—its reputed healing powers. Elderberry’s story is that of a humble hedgerow plant whose vibrant berries have bridged the gap between old-world wisdom and the latest advances in nutritional biochemistry.

Elderberry, or Sambucus nigra, has moved from village legends into modern science and everyday kitchens. In Bangkok’s health shops and Bangkok-to-Berlin wellness blogs alike, people reach for elderberry syrups hoping to ward off colds, while researchers scrutinize its powers. The plant’s story is a humble hedgerow becoming a bridge between traditional wisdom and contemporary nutrition science.

Across Europe and Asia, elderberry has carried layers of traditional meaning. In the Middle Ages, deep purple clusters were believed to shield homes from witches and bad luck, with branches hung over doors or buried in fields for protection. Healers used elderflowers and berries to address fever, digestive issues, and inflammation, a testament to its versatile biochemistry that Thai practitioners are increasingly studying as part of global herbal knowledge.

Apple cider vinegar (ACV) has long held a place in traditional remedies, but viral social media trends and health claims have propelled this humble condiment to stardom in recent years. With bottled drinks, capsules, and gummies lining supermarket shelves in Thailand, the question remains: does apple cider vinegar truly deliver on its promises, or is it just another fleeting wellness fad? We break down the most recent scientific research and interview insights from nutrition experts, offering a clear, practical guide for Thai readers seeking reliable health information.

Apple cider vinegar (ACV) remains a kitchen staple, but viral wellness trends have pushed it into the spotlight. In Thailand, bottled drinks, capsules, and gummies flood stores, prompting questions about real benefits versus hype. This piece distills recent science and expert insight for Thai readers, offering practical guidance.

Interest in ACV’s health claims is rising in Thailand, mirroring global curiosity. Thai readers often recall celebrities praising ACV shots for detox, weight management, or digestion. While ACV has ancient roots in kitchens worldwide, current research adds nuance and cautions for everyday use.

The Japanese walking method, also known as Japanese Interval Walking Training (IWT), has become one of the latest global health trends, captivating both fitness enthusiasts and health experts alike. The method—which alternates three minutes of low-intensity walking with three minutes of higher-intensity walking, repeated for a total of 30 minutes—has shown promise not only as an accessible workout, but also as a scientifically backed approach to improving cardiovascular health, metabolic function, and overall wellbeing. As this movement continues to gain adherents worldwide, recent research underscores its potential, particularly for Thai society grappling with rising rates of non-communicable diseases.

A simple walking routine is catching global attention: the Japanese Interval Walking Training (IWT). This approach alternates three minutes of easy walking with three minutes of brisk effort, repeated for a total of 30 minutes. Studies suggest it can improve cardiovascular health, metabolic function, and overall wellbeing. As Thailand faces rising rates of non-communicable diseases, IWT offers an accessible, evidence-based option that fits urban life.

Originating in Japan, IWT was designed as a public-friendly form of high-intensity interval training. It does not require special equipment or venues. Parks, sidewalks, and indoor spaces are all suitable. This makes IWT especially adaptable for busy Bangkok streets or village paths across Thailand.

A personal experiment has sparked global discussion about static holds in fitness. After ten days of daily isometric core work, a writer reported a dramatic doubling of core strength. The result has drawn interest from researchers and fitness experts and now resonates with Thai readers who favor practical, low-cost health strategies.

Static holds, or isometric exercises, keep the body in a fixed position with no joint movement. Observations from a detailed account show forearm planks, side planks, and hollow-body holds led to nearly doubled plank endurance and improved stability, with less lower back discomfort. This rapid progress challenges the idea that strength must grow slowly, prompting ongoing scientific debate.

A recent firsthand experiment has ignited global interest—and scientific debate—about the power of static holds in fitness training. After just ten days of performing isometric core exercises, a writer reported a dramatic doubling of core strength, a result that has not only surprised fitness enthusiasts but is now being substantiated by research and expert opinion. For Thai readers, familiar with both traditional bodyweight exercises and contemporary health trends, this news points to a practical, low-cost strategy for improving core stability, posture, and overall wellbeing.

Chronic stress affects millions in urban Thailand, where work pressures, family duties, and nonstop connectivity collide. A recent expert analysis in The Conversation synthesizes evidence-based strategies to reduce stress and protect daily well-being. The discussion arrives as public interest grows in practical, science-based approaches to curb stress, beyond just appearance or quick fixes.

In Thai culture, the idea of jai yen—keeping a calm, cool heart—remains a guiding ideal even as modern life tests it. Bangkok and other cities face rapid lifestyle changes, with longer hours and constant digital contact, making manageable stress even more important for students, workers, and families.

As modern Thai society grapples with mounting pressures from work, family, and digital connectivity, the question of how best to manage chronic stress remains urgent. A recent article by a behavioural psychology expert published on The Conversation (theconversation.com) offers a timely synthesis of evidence-based strategies to counteract stress and its impact on daily life. Drawing on the latest science, the guidance comes at a moment when “cortisol face”—a social media phrase referencing the puffy eyes and cheeks that some associate with prolonged stress—has captured public attention. Yet, the expert emphasizes, effective stress management is about more than appearance; it’s about supporting holistic body and mind health.

A seasoned prenatal and postpartum fitness expert is sharing practical, safe techniques to help new mothers repair their core and regain strength. With many Thai families facing similar postpartum challenges, this guidance holds wide relevance for women and households across the country.

In the weeks after childbirth, new mothers juggle caring for a newborn with physical and emotional shifts. Core muscles often stretch and weaken during pregnancy, and some experience partial separation of the abdominal muscles. A veteran personal trainer in postpartum fitness explains that exercise is about healing and empowerment, not appearance. Movement supports recovery, confidence, and overall well-being. Research highlights the holistic benefits of physical activity for postpartum women, reinforcing the article’s core message.

A seasoned prenatal and postpartum fitness expert is bringing fresh guidance to new mothers, sharing practical techniques to help those recovering from childbirth safely repair their core muscles and regain strength. With so many mothers in Thailand experiencing similar challenges during the postpartum period, the expert advice uncovered in this recent report holds wide-ranging significance for women and families nationwide.

In the weeks and months following childbirth, many women face not just the immense responsibility of caring for a newborn but also a daunting array of physical and emotional changes. Among the pressing health concerns is the recovery of core muscles, which are stretched, weakened, or even partially separated during pregnancy and delivery. In the article, a personal trainer with over a decade of experience in postpartum fitness emphasizes that exercise is not merely about appearance but about healing, empowerment, and well-being. “Movement is not just to look a certain way, it’s to feel, it is healing, it is medicine,” she explains, echoing a philosophy that resonates with growing research on the holistic benefits of physical activity for postpartum women (local10.com).

Fasted cardio—running before breakfast—has moved from fringe circles to mainstream training. A growing body of science suggests that exercising on an empty stomach can boost fat burning and, for some athletes, support steady performance. This shift comes as Thai runners increasingly seek practical ways to improve fitness while fitting workouts into busy schedules.

In Thailand’s vibrant health and fitness scene, morning runs have become a common routine. Parks in Bangkok buzz with running clubs, and local marathons draw participants nationwide. With rising concerns about obesity and type 2 diabetes, many Thai runners are turning to evidence-based strategies to improve health without lengthy workouts.

Running before breakfast—once whispered about only in elite sporting circles—has stepped into the spotlight as growing numbers of athletes embrace “fasted cardio” for improved fat burning and performance. This trend, recently highlighted in a widely circulated Men’s Journal report, is now backed by a mounting body of scientific research, offering both promise and caution for Thai runners seeking to supercharge their fitness routines.

For years, the conventional advice handed down to Thai runners and fitness enthusiasts was to fuel up before workouts. However, scientific studies are revealing that skipping that pre-run meal may offer distinct metabolic advantages, especially for activities like morning jogging or moderate endurance training. The heart of the matter: When you exercise on an empty stomach, your body faces depleted glycogen reserves and must turn rapidly to stored body fat for energy. A 2015 study frequently cited in fitness media found that individuals who exercised in a fasted state increased fat oxidation rates over 24 hours, compared to those who worked out after eating (Yahoo Lifestyle). Similar findings were presented in a review published in the British Journal of Nutrition, noting the metabolic shift and greater reliance on fat as fuel during fasted exercise (PubMed).