“Well, what does the research say?” These days, when people ask that question, they’re often just referring to whatever the latest fitness influencer on Instagram or TikTok is promoting.
And honestly? I get it. Reading actual research is hard—and, let’s face it, kind of boring. After I finished my master’s degree, it took a while before I wanted to look at another academic paper. Even now, research articles aren’t exactly at the top of my summer reading list. But here’s the thing: understanding what the research actually says is incredibly important—especially when everything seems to claim it’s “science-backed.”
There’s no shortage of people online telling you what to eat, what supplement to take, or what “biohack” to try. When you know how to dig into the science yourself, you’re better equipped to spot solid claims—and just as importantly, call out bogus ones.
That said, I know most people reading this aren’t scientists. And that’s totally fine. There’s nothing wrong with turning to high-quality secondary sources for reliable nutrition information—like what we share here on the Gnarly blog.
Plus, let’s be real: you probably don’t need a study to tell you to eat whole, minimally processed foods, get good sleep, and move your body. But when it comes to more complex or controversial topics, it’s worth doing some deeper digging.
Just remember: secondary sources aren't research. That includes blog posts (even ours), magazine articles, podcasts (yes, even the Gnar Stool podcast), or the weird Facebook post your uncle shared. They can be great jumping-off points—but they aren’t original research.
Research studies are published in peer-reviewed academic journals. They’re written by the scientists who conducted the study and reviewed by other experts in the field to check for accuracy and quality. These papers are designed to test specific hypotheses and report the results—whether those results are groundbreaking or totally unexciting.
While academic papers can seem dense and technical, they offer information straight from the source. That means you get a full, accurate picture of a topic—not just someone’s interpretation of it.
You can find these studies on databases like PubMed and Google Scholar. Start with the abstract—a summary of the study—which is usually free to read. If you want the full paper and don’t want to pay, try searching for “free full text” alongside your topic.
Key Elements to Consider When Reading Research
1. Sample Size and Study Duration
The number of participants matters. Larger sample sizes—say, 3,000 people instead of 50—often lead to more reliable results, because they reduce the impact of outliers.
Duration is just as important. A week-long study might tell us something, but long-term studies give a much clearer view. For example, understanding how a supplement affects performance over months or years is far more useful than knowing what it does in one workout.
2. Study Type
Not all research is created equal. Two of the most trustworthy types are:
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Systematic Reviews and Meta-Analyses
These are considered gold-standard sources. Systematic reviews examine all relevant studies on a specific topic, while meta-analyses combine the data from those studies using statistical methods. Together, they give stronger, more comprehensive conclusions than any single study could offer. -
Randomized Controlled Trials (RCTs)
In RCTs, participants are randomly assigned to different groups—some receiving a treatment, others receiving a placebo. Often, neither the researchers nor the participants know who got what (a method called “double-blind”), which reduces bias and increases reliability.
3. Author Credentials and Source Credibility
Who conducted the study? Where was it published? Are the authors qualified? Is the journal peer-reviewed? These are all questions worth asking before trusting the findings.
4. Critical Reading
When reviewing a study, go beyond the headline. Look for:
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Gaps in the research
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How the results are interpreted
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Any limitations mentioned
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What conclusions the authors actually draw
The discussion section includes the researchers' interpretations—and sometimes their opinions—so read it critically. The conclusion will tell you what the results really mean and why they matter.
Even if you’re skilled at reading studies, remember: we all bring bias to the table. It’s human nature to seek out information that confirms what we already believe. This is called confirmation bias, and it can cloud how we interpret research—even unintentionally.
That’s why it’s helpful to use tools and frameworks for interpreting studies objectively. And why, in many cases, it’s best to lean on expert analysis, especially when dealing with complex or nuanced topics.
No single study proves anything on its own. Instead, it contributes a small piece to a much bigger puzzle. To truly understand a topic, look at the broader body of evidence—systematic reviews, meta-analyses, and professional position statements can help provide that context.
In a world overflowing with information—and misinformation—learning how to critically evaluate scientific research is one of the most empowering tools you can have. You don’t need to be a scientist to make smart, informed decisions about your health. But understanding the basics of how to read and assess research helps you cut through the noise and focus on what’s truly evidence-based.
Whether you're diving into the literature yourself or relying on high-quality sources to guide you, stay curious, ask questions, and remember: good science rarely offers instant answers. It builds a clearer picture over time.
