Understanding Statistics & Reading Studies In Fitness

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Introduction & relevance of statistics to your fitness goals

In the vast realm of health and fitness, there’s an overwhelming abundance of information. Unfortunately, much of this comes in the form of tips, tricks and trends. Often with little to no scientific backing as efficacy is largely based on anecdotal evidence.

This can lead to a confusing and, at times, dangerous landscape for individuals seeking to improve their health & fitness. Evidence-based, scientifically sound information should be the cornerstone of any fitness program. It’s not just about the effectiveness of your workout routine or meal plan, to change your weight or body composition. It’s also about your long-term health and well-being.

Relying on unverified claims or poorly interpreted statistics can result in sub-optimal outcomes or even harm. It’s vital to equip ourselves with the right understanding and skills to discern the truth amidst the noise. So I’ve created a short guide to aid in understanding scientific studies and statistical interpretation in the context of health and fitness.

I recall my excitement as a new bachelor of psychology student at the University of Plymouth. I was eager to explore and demystify the world of social psychology. However, my expectations took an unexpected turn on the first day when we dived headlong into the world of statistics instead.

I was a little disappointed, to be honest. However, our professor explained something crucial, which would inform not just our psychology studies, but essentially our ability to think critically in all realms.

He explained that we needed to gain the ability to discern the legitimacy of studies and truly understand their findings. Because without it there would be little point in examining research in psychology and even less in trying to apply the methodology unless we knew what it was rooted in.

Initially, I struggled to reconcile the heavy mathematical focus in what I assumed would be a largely qualitative field. It all seemed a little number-heavy and mundane. I wanted to understand motivation, and what made people tick.

However, over time, I grew to appreciate, even welcome this unexpected journey into the intricate world of statistics. The skills I cultivated in reading and interpreting studies proved invaluable. Empowering me to make well-informed decisions that have shaped both my personal and professional life in the years to come.

This appreciation and understanding of statistics play a vital role in the health & fitness industry as well. In a world where new studies and data are continuously presented to us, and usually not by researchers, but by media or public relations outlets who are forced to deliver brief and compelling headlines and snippets rather than explore subjects in detail with open conversation.

This makes being able to decipher and critique this information a powerful tool. Understanding the “why” and “how” behind studies can drastically influence how we apply their findings to our lives. It empowers us to make informed decisions about our health, exercise routines, and nutrition.

In this pursuit of empowering knowledge, three resources stand out. Peter Attia’s “Studying Studies” series demystifies the complex world of research papers, helping laypersons understand how studies are conducted. And more importantly, how to interpret them. “Bad Science” by Ben Goldacre delves into the misuse of science and statistics by various industries. Teaching us to be sceptical and thoughtful consumers of information. Finally, “How to Lie with Statistics” by Darrell Huff provides an illuminating exploration of how statistics can be manipulated. Showcasing the importance of a discerning eye. These resources guide the discourse throughout this article, as we dive deeper into the relevance of understanding statistics to help us make good decisions with our health & fitness.

The Importance of Evidence-Based Information

In our pursuit of health and fitness, the myriad of diet options available to us can seem overwhelming. Studies abound endorsing various diets – one research paper might indicate remarkable weight loss success with a ketogenic diet. While another espouses the benefits of a plant-based diet. This, however, does not imply that one diet is universally superior or that a specific nutrient, such as carbohydrates, should be entirely excluded from a weight loss program, at least not by definition.

It’s crucial to understand that the context and individual differences matter significantly when it comes to diet. What works excellently for one person may not yield the same results for another. This can be due to genetic, metabolic, and lifestyle differences. Furthermore, in the example of carbohydrates, it’s important to note that not all carbohydrates impact our bodies in the same way. Different types of carbs can vary greatly in their effects, especially when considering factors like the glycemic index, and again even within that there will be individual differences which has been demonstrated by those tracking their food intake with a glucometer for example.

So your fitness pursuits will never be fully served with a one-size-fits-all solution. It’s about discovering what works best for you as an individual. This discovery process involves understanding your body, examining reliable studies, and perhaps even a bit of safe experimentation and trial and error, not to mention the wisdom of a qualified fitness coach or trainer, so of course there is still room in this equation for anecdotal evidence, we may reasonably just refer to as experience.

I’d like to share a personal experience that highlights the importance of understanding individual health requirements. Someone close to me has a particular gene mutation that leads to a condition where his body absorbs too much iron, potentially negatively affecting several organs. Fortunately, he can manage it effectively by donating blood regularly. If his iron levels are kept low enough, there is effectively no problem.

One day, my relative decided to boost his health and came across an article that suggested Vitamin C could enhance immunity. While this may be generally true, the piece didn’t mention that Vitamin C also facilitates iron absorption. So, for someone with this condition, who needs to limit iron intake, taking Vitamin C could inadvertently worsen his condition while with good intentions trying to improve another unrelated aspect of his health.

Further down the line, he decided to adopt a largely plant-based diet. The idea was to avoid heme-iron, a form of iron found only in animal products and more readily absorbed by the body than non-heme iron which is found in plant-based foods. This dietary shift turned out to be beneficial for him. Not curing the condition but effectively cutting off the source of the nutrient that would exacerbate it.

Now, consider another individual with a history of anaemia due to genetic factors or heavy menstrual cycles. Let’s say they hear about this improved sense of health with a plant-based diet and decide to try it out. Now, the very same absence of heme-iron in their new diet that benefited the first individual may actually worsen their anaemia. Leading to symptoms like severe fatigue.

So in this scenario, despite following what’s generally considered a ‘healthy’ diet, one person feels great, and another person feels worse having both adopted what they considered a healthier diet.

The key takeaway here is that health is highly individual, and there’s no universally accepted ‘best’ diet or health regimen. The more you can learn about your own body and its unique needs and responses the better you can tailor your lifestyle to support your health.

Scientific studies also provide insight into the safety and efficacy of various exercise routines and health products. Through rigorous, controlled experiments, they offer us objective measurements and outcomes. Which allows us to evaluate the pros and cons. A carefully designed research study can unveil the nuances of how certain workouts might be beneficial for some but not others. Which again might be based on factors such as age, sex, or pre-existing health conditions. This allows for tailored, effective fitness regimens. But again, there is where studies also need to be cross-referenced with experience and nuance. Let’s take sprinting for example, it’s a fantastic exercise for fat burning. However, not everyone who wants to lose fat should be doing sprints because there is a prerequisite for very highly intense movement, which carries a high risk of injury. Highlighting that just because a form of exercise can be demonstratively effective, does not make it contextually appropriate.

Moreover, misinformation and pseudoscience can be harmful. Leading to wasted time, and resources, and potentially adverse health consequences. Consider, for example, the countless “miracle cures” or “quick fixes” that flood the market. These products often lack robust scientific backing. Instead, they rely only on anecdotal evidence, personal testimonials, or manipulated data. They promise spectacular results with minimal effort, capitalising on our human desire for expediency and easy solutions. But in reality, they often underdeliver, and in some cases, can even be harmful.

Take, for instance, the case of weight loss supplements, in the form of diet pills. Many such products promise rapid weight loss without the need for dieting or exercising. Yet, not only do many of these supplements fail to deliver on their promises, they can also have dangerous side effects.

Misleading marketing, manipulated statistics, and a lack of proper scientific validation can lead to these harmful outcomes. As a coach, I also believe that there is a huge opportunity cost in seeking to achieve body composition changes through mechanisms that essentially seek to bypass hard work, consistency and dedication because it sidesteps the necessity of developing grit and a winning mindset.

I say that because part of the challenge particularly in weight loss, is not just about getting results. But also developing the habits and personal development to maintain them. So if the entire process is circumvented with a pill or a restrictive diet, it’s easy to see why results would be temporary at best. This is devastating psychologically, and I see it all the time.

A strong understanding of science-backed information empowers us to navigate the complex world of health & fitness more effectively. It allows us to differentiate between valid, beneficial health advice and misleading, potentially harmful misinformation. In the following sections, we will delve deeper into the tools and knowledge you need to make this distinction. Offering a solid foundation from which to make better health and fitness decisions.

Understanding & interpreting statistics

Statistics form the backbone of scientific studies, allowing us to quantify, analyse, and interpret data. They act as the bridge between raw data and informed decisions. Turning abstract numbers into meaningful insights. Consequently, understanding and accurately interpreting statistical data is crucial when considering health and fitness advice based on scientific studies.

When we talk about statistics in scientific studies, there are a few key terms and concepts that often come up. The term ‘variable’ refers to any characteristic or attribute that can be measured. Such as weight, heart rate, or dietary intake. In health and fitness studies, the variables are often the specific aspects of our health or fitness that the study is looking to explore. The idea is basically that by switching up and comparing certain variables you’ll be able to observe the difference in outcome a particular change makes and that will help you prove the significance of the change.

‘Samples’ are a subset of a larger population that is used in the study. For instance, if a study wanted to explore the impact of a new diet on weight loss, the sample might be a group of individuals following that diet.

The ‘mean’ or ‘average’ is a measure of central tendency, which gives us a general sense of the ‘typical’ value in a set of data. Other measures of central tendency include the median (the middle value in a sorted list of data) and the mode (the most frequently occurring value).

It’s important to understand the difference between these terms. For example, let’s say as a coach I’d like you to do a hike at a heart rate of between 100-120BPM in order to curtail fatigue and target fat loss.

You then showed me your tracked data from a wearable device and you were out for an hour, with an average heart rate of 119 BPM. This would mean that for a large part of your hike you were outside of the intended heart range. We were looking for a median heart rate within the range, not an average.

It almost sounds pedantic, until you think about the consequences. A workout is either achieving an intended outcome or not. There isn’t much point in just going through the motions if you want to see a big change. So in this example, when you consider that different fuel sources are burned at different proportions at various heart rates. This has huge implications for your ability to achieve your fat loss goal. Not only that, pushing the heart rate up might also have second-order consequences in terms of hunger, and fatigue. Both of which could derail your ability to achieve your fitness goals.

Understanding these terms is the first step toward interpreting statistical data. However, it’s equally crucial to be aware of common errors that can occur in this process. Darrell Huff’s “How to Lie with Statistics” provides excellent examples of these, if you’d like to take a deep dive.

For instance, one might be misled by a study if they overlook the sample size. A small sample size can skew results and make them less reliable. How, where, and why that sample was collected may also play significant factors. Crucially, correlation does not imply causation – just because two variables appear to be linked, it doesn’t mean one caused the other. This is perhaps the easiest logical fallacy to fall for and it happens all the time.

To illustrate, let’s consider a hypothetical example: a headline claims that “People who drink four cups of coffee a day live longer.” Upon reading the study, you might find that the sample size was very small, meaning that there really isn’t enough data to be confident in such a general statement.

Or that the researchers did not account for other lifestyle factors. Which could include exercise, diet, or smoking. In this case, the statistical data might be misleading. As it oversimplifies the complex relationship between coffee consumption and longevity.

To play with the idea a little bit, let’s say you represent a coffee company and want to make the case that more coffee leads to a healthier, longer life. Among the populations that might drink a lot of coffee, you could look for regions of the world where it’s culturally reinforced to sit, talk and relax with loved ones over a coffee, Italy for example.

Or you could include long-distance lorry drivers traversing the United States. Who may use cheap roadside coffee to relieve boredom and fight fatigue on long gruelling drives. Both groups likely include many people who regularly drink 4 cups of coffee per day. Knowing what we do about the role community plays in health and the potential benefits of the Mediterranean diet, plus what we know about the detrimental effects of a sedentary lifestyle, night shifts, and circadian rhythms, which group would you include in your study? This is why understanding the intricacies of a study is so crucial.

To better understand and interpret statistical data, it can be beneficial to practice with interactive examples or simple exercises. Try reading a health or fitness study and pay attention to the variables, the sample size, and the measures of central tendency. Look for potential biases, confounding variables, or other issues that might affect the study’s validity. With practice, you’ll become more adept at discerning reliable, evidence-based information from potentially misleading data. As I highlighted with my coffee example, a great place to start is by asking the question, “Who paid for the study?”

Again, nuance is important here. There are many reasons a company or organisation that might benefit from a study having a positive outcome, commissioning one. Yes, profit is always a factor in a commercial enterprise. But they may also have a very positive and benevolent reason to showcase their findings. Basically, because they know it would help a lot of people.

Remember, the aim here isn’t to turn you into a statistician, or a skeptic. But rather to equip you with the tools necessary to interpret health and fitness information. The better we understand statistics, the better we can use them to guide our health & fitness choices.

Reading & Understanding Scientific Studies

The importance of being able to critically analyse and understand scientific studies cannot be understated. It’s crucial to realise that not all studies are created equal. The quality, depth, and validity of research can vary significantly, making discerning analysis indispensable for informed decision-making.

When engaging with a scientific study, several key components warrant your attention. An understanding of these sections will form a roadmap, helping you navigate and interpret the research.

Understanding the abstract

First, the ‘abstract’ provides a brief overview of the study. Which includes the purpose, methodology, key findings, and conclusion. Reading the abstract can help you decide whether the study is relevant to your interests and worth your time. It’s also the section most likely to contain embellished claims or oversimplifications to make the study seem more impactful. So it’s crucial not to base your understanding solely on the abstract.

Understanding Methodology

Next, the ‘methodology’ or ‘methods’ section outlines how the study was conducted. This section is vital as it gives you an idea of the study’s reliability. It provides details about the sample size, the process of data collection, and how the variables were controlled or measured. A well-conducted study will have a clear and detailed methodology. This is important because if the methodology is clear it means the study can be replicated by other researchers.

Understanding Results

The ‘results’ section presents the study’s findings, often accompanied by statistical analyses. This section requires careful reading and an understanding of the statistical concepts we previously discussed. It’ll be data-heavy, and a weighty part of the study. Remember, correlation does not imply causation.

Understanding Conclusion

Finally, the ‘conclusion’ or ‘discussion’ section interprets the results in the context of the research question or hypothesis. It’s basically where the researchers make their point. It often includes the study’s limitations and suggestions for future research. This is also where you will find a discussion on the implications of the findings. Be cautious of studies that make broad generalisations or extrapolate their findings beyond what the data support.

Understanding the peer-review process is another essential aspect of interpreting scientific research. Peer review is a quality control measure wherein other experts in the field review a study before publication. It ensures that the methodology is sound, the results are interpreted correctly, and the conclusions are justified. However, it’s not infallible; flawed studies can and do slip through.

A critical examination of scientific studies must also acknowledge common issues that can affect a study’s validity, such as small sample sizes, biased sampling, and confounding factors.

Ben Goldacre’s “Bad Science” offers numerous examples of these problems. For instance, a study might overlook a critical confounding factor, giving the illusion of causation when there is none. Or implying causation from what is really just correlation.

Developing the skill to read and interpret scientific studies won’t be an overnight process. It requires patience, practice, and a discerning mind. However, the ability to critically analyse research gives you control over your health and fitness decisions. Allowing you to separate fact from fiction and make choices grounded in reliable, evidence-backed science.

Remember, true personal empowerment comes from understanding, and understanding stems from education. As you continue on with your health & fitness journey, this understanding will serve as your compass, guiding you toward informed and effective choices.

Petter Attia: Studying studies

In the realm of health and wellness, Dr. Peter Attia is a recognised authority. He’s particularly known for his ability to distil complex scientific studies into understandable, actionable insights which he often shares on his social media channels and appearances.

His approach to evaluating scientific studies is presented in his “Studying Studies” series and provides a robust framework that anyone can use to comprehend and interpret research.

Attia’s methodical process emphasises a few crucial points. First, he insists on considering the study type. Not all studies hold equal weight. So understanding the inherent strengths and limitations of each type from randomised controlled trials to observational studies is vital.

Next, Attia highlights the importance of scrutinising a study’s methodology. He pays careful attention to the sample size, controls, blinding, and statistical analyses used. He emphasises looking out for sources of bias, such as selection bias or funding bias. He scrutinises the outcome measures used in the study, cautioning against surrogate markers that may not represent meaningful, real-world outcomes.

Attia also underscores the need for careful interpretation of study results. He’s quick to point out that statistical significance does not always mean clinical or practical significance. Moreover, he warns against the common error of confusing correlation with causation as we’ve touched on above. He consistently encourages looking at the totality of the evidence. Understanding that one study is just a single piece in a larger puzzle.

This is particularly pertinent to the world of health & fitness, where health-oriented changes usually come in clusters of behaviour change. For example, let’s say someone starts exercising in January for obvious reasons.

Yes, they start exercising, but they may also change their diet. Meaning they stop eating some things they used to and introduce new foods they see as healthier choices. To further complicate things, they may also decide to start consuming a number of supplements. It would be easy to make the mistake of drawing the conclusion that a resulting health benefit was from a single one of the new factors when it was likely a product of the composite or an aggregate of the multiple changes made.

Let’s take a hypothetical situation. Imagine you’re someone who’s been relying on microwave dinners every night a particular roast turkey meal being your favourite. Regular exercise is not yet a part of your routine. But then, you stumble upon some intriguing information about the benefits of a pescatarian diet.

You’re at a stage in your life where you’re tired of sidelining your health. So you decide to embrace change. You start to practice evening meditation for stress management and cook your own seafood meals each night as part of your new pescatarian diet. You begin to enjoy daily walks in the sunshine and even begin regular workouts with a personal trainer. After six weeks, you find yourself 10lbs lighter, with added muscle, and you’re feeling fantastic.

Was it the lack of turkey that led to these positive changes? highly unlikely. Statistically, there might be a correlation between your ditching the turkey dinners and your health improvements. This could potentially be an appealing fact for a seafood restaurant or anyone with a vested interest in seafood to highlight. However, the reality is that you could have introduced all these healthy habits and still enjoyed an occasional homemade turkey roast without hindering your progress. The turkey wasn’t necessarily the problem. It was the context and the unhealthy lifestyle of which the microwaved turkey dinners were just one factor.

This is why really sitting and thinking any dietary changes through before making them is essential. Especially if they are going to be rigid enough to rule out a number of foods and ingredients moving forward.

Lastly, Attia’s approach is imbued with humility and curiosity. He recognises that science is a process of learning and unlearning when necessary. Crucially remaining open to changing his mind when faced with compelling new evidence. He also emphasises the importance of asking good questions, recognising that the process of inquiry is just as important as the answers obtained.

Attia’s approach is highly applicable in real-world scenarios. For instance, when faced with a sensationalised news headline about the latest health study, you can use his framework to assess the research’s validity. Or when making decisions about your personal health and fitness choices, you can apply his principles to evaluate the evidence supporting different approaches.

All of this makes Peter Attia’s “Studying Studies” an invaluable guide for anyone who wants to interpret scientific studies with greater accuracy and confidence. His methodical and curious approach empowers us to navigate the complex world of scientific research. I’d strongly recommend reading through the full series.

Importantly applying this way of things It’s not about accepting or rejecting studies outright. But rather about developing a nuanced understanding of the evidence. Asking insightful questions, and maintaining an open yet critical mind.

The Power of Discernment

In a world filled with a wealth of information at our fingertips, discernment becomes an essential skill. It’s particularly important when interpreting and applying scientific information related to health & fitness. The ability to discern between high-quality, evidence-based information and misinformation, anecdotal claims, or commercial interests can make a world of difference in how you approach your wellness journey. Which when applied can save you time effort and potential setbacks.

Discernment involves a critical examination of sources, rigorous fact-checking, and a readiness to question any health claim before accepting it as valid. Remember, just because a piece of information is popular or widely shared does not mean it’s correct.

Learn to verify the sources of your information. Is the claim backed by peer-reviewed research? Is the source reputable and reliable? Is there any potential conflict of interest?

Another instance where discernment proves vital is in the context of dietary trends. Every few years, a new diet becomes a trend, promising quick weight loss or health benefits. However, long-term studies often reveal a different story, highlighting potential health risks or sustainability issues. Understanding the difference between a dietary trend and a balanced, sustainable eating habit can safeguard your health.

Personally, I like to consider a program effective only after results can be maintained, if the route to ‘effective’ is unsustainable it’s not really fit for the purpose of year-round results, which is how I work.

There is a big difference between getting in the kind of shape you can reasonably maintain year-round with a degree of flexibility and the kind of routines and restrictions it takes to ‘peak’ for a bodybuilding competition or photoshoot.

So if you are being sold that kind of short-term methodology as a long-term solution you will soon find yourself in no man’s land. Without any real sustainable habits shortly after the program.

To be clear, it’s not that those practices don’t work, it’s that they were developed for specific circumstances and never meant to be sustained beyond the ‘peak’ event. So if you are being sold them as a new year-round lifestyle, that’s a huge disconnect and simply isn’t going to work. For example, Formula One cars work wonderfully for the purpose they are built, but they would be completely inappropriate as an everyday driver. But back within the context of fitness, always remember if you are seeking a permanent solution via impermanent means, you are setting yourself up for a fall.

It’s crucial to consider that health and wellness solutions are not one-size-fits-all. What works well for one person may not work for another. Therefore, discernment also involves understanding your unique body, needs, and context. It’s about being able to apply scientific information in a personalised way that respects your individual health status, preferences, and goals.

Consider this scenario: If you asked me to identify the most effective muscle-building program. I’d likely suggest German Volume Training with its ten sets of ten reps, often paired in supersets. However, even if it’s technically the “best” program, it’s not a one-size-fits-all solution. Why? Because it’s a very rigorous and mentally challenging regimen.

For many, it could be overwhelming, difficult to recover from, or simply too repetitive to stick with causing psychological fatigue. In this situation, the “best” muscle-building program becomes ineffective in the wrong context, just as with the earlier sprinting example. Therefore most people would benefit more from a slightly less intense, but more sustainable program. Which means the very best program doesn’t work when it’s used out of context. Let’s say you wanted to learn to ride a horse, would you want your first lesson to be on a grand national winner? Sometimes it can be the same with training regimes.

The message here is that often the most powerful tools can become obstacles if they are not suited to the context in which they are being used. Which in fitness means being appropriate to the individual’s current abilities or circumstances. It all comes down to context.