Evidence-based guides to the science that matters most
Clinical Monographs are BioSignal’s flagship publications — comprehensive evidence syntheses covering an entire health or performance domain, not a single supplement. Each one answers: what does modern science actually say about this whole subject?
Protein Intake
How much protein adults actually need — from the RDA minimum to the optimal intakes that support muscle, healthy aging, and fat loss — and why higher protein is safe for healthy kidneys.
Resistance Training
The evidence on strength training for muscle, bone, metabolic and mental health, falls, and healthy aging — with practical, safe programming across the lifespan.
Sleep
Why sleep is a non-negotiable pillar of health — how much people need across the lifespan, what sleep loss does to metabolism, heart, brain, hormones, mood, and performance, and what actually helps.
Walking
Walking as a health intervention — the dose-response evidence for lower mortality, heart, metabolic, brain, mood, and mobility benefits, why most of it arrives well before 10,000 steps, and what walking can and cannot do.
Fiber
Dietary fiber as a health intervention — how the different fiber types work, how much people need (and why most fall short), and the evidence for heart, metabolic, gut, and longevity benefits, mostly from food rather than supplements.
Hydration
How much water people actually need, why the "eight glasses a day" rule isn't evidence-based, and where drinking more genuinely helps — kidney stones and recurrent UTIs — versus where it doesn't (CKD, skin, longevity), plus the real danger of overhydration.
Healthy Aging
The healthspan hub — what high-quality evidence actually supports for maintaining strength, mobility, cognition, independence, and quality of life with age (exercise, protein, prevention, vaccination, social and cognitive engagement), why lifespan isn't healthspan, and which popular anti-aging interventions are not established.
Exercise
The cornerstone hub on exercise for health — what types, amounts, and intensities of activity most improve function, disease prevention, and longevity for the general adult, why consistency and total volume matter far more than the exact modality, and why the HIIT-vs-Zone-2 debates are mostly rounding error against the gap between doing nothing and doing something.
Metabolic Health
What metabolic health actually is — a multi-dimensional pattern of glucose, insulin, lipids, blood pressure, and fat distribution, not a single number — why it matters, which measurements count most, which interventions have the strongest evidence (weight loss, activity, diet, diabetes-prevention lifestyle, GLP-1s), and which popular claims (CGM for everyone, spikes always harmful, fasting as magic, weight = metabolic health) are unsupported or overstated.
Cardiovascular Health
The primary cardiovascular hub — what determines heart health, how risk is actually measured (blood pressure, apoB/LDL, Lp(a), coronary calcium), and which interventions have the strongest evidence to prevent cardiovascular disease, plus why the popular claims (LDL doesn't matter, HDL protects everyone, seed oils and eggs are dangerous, red wine is healthy, supplements replace statins) don't survive the evidence — and why heart disease is largely modifiable, not inevitable.
Nutrition
The parent nutrition hub — what dietary patterns and principles actually improve health, reduce disease, and support healthy aging. The core lesson is anti-reductionist: the overall pattern and food quality matter far more than single nutrients, 'superfoods,' or the exact macro ratio — eat mostly minimally-processed plants with adequate protein, healthy fats, and fiber, and limit ultra-processed foods, added sugar, excess sodium, and processed meat.
Brain & Cognitive Health
The brain-health hub — why cognition is largely vascular, metabolic, and behavioural rather than pharmacological. What genuinely reduces dementia risk (blood pressure, ApoB, glucose, not smoking, exercise, sleep, hearing correction, engagement), why a substantial share of risk is modifiable, and why the supplement and 'nootropic' category that dominates consumer attention has weak evidence — no supplement is established to prevent dementia or reliably enhance a healthy brain.
Gut Health & The Microbiome
What actually determines gut health - and why the commercial market has it backwards. Fibre has the best evidence and almost nobody sells it; probiotics work for specific strains in specific conditions, not for general 'gut health'; consumer microbiome tests cannot yet guide a decision; and 'leaky gut syndrome' is not a recognised diagnosis. Includes the distinction that matters most: IBS versus IBD.
Hormonal Health
Hormones are a control system, not a scoreboard. Endocrine medicine fails in two opposite directions: over-treatment (testosterone for men who are not deficient, levothyroxine for subclinical disease, 'adrenal fatigue') and under-treatment (two decades of women denied menopausal hormone therapy after a misread trial). Covers thyroid, testosterone, menopause, and PCOS - diagnosis first, then treatment, then supplements in proportion to their evidence.