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Evidence library

Sources for education and safety boundaries

We group the research and public guidance we consult by health area. These sources help frame general information, estimates and safety boundaries. They do not clinically validate Bornly apps or establish that the apps can diagnose, monitor or treat any condition.

152 references5 health areasEvidence reviewed 7 August 2026

01 / Nutrition

Nutrition, energy and body composition

Research and public-health guidance used to inform calorie, protein, portion, energy-expenditure and self-monitoring features.

Crunchly

58 references

Protein, energy, weight and food logging

55
  1. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  2. Evidence that protein requirements have been significantly underestimated (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  3. Mechanisms and nutritional significance of metabolic responses to altered intakes of protein and amino acids (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  4. Reevaluation of the protein requirement in young men with the indicator amino acid oxidation technique (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  5. Dietary Protein Requirement of Men Older Than 65 Years (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  6. Dietary protein requirement of female adults older than 65 years (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  7. Assessment of protein requirement in octogenarian women (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  8. Indicator amino acid oxidation: concept and application (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  9. Sexual dimorphism in skeletal muscle protein turnover (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  10. Muscle protein synthesis after whole-body resistance exercise and whey protein (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  11. Estimation of energy expenditure using prediction equations in overweight and obese adults (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  12. Validity of predictive equations to estimate resting metabolic rate in females with varying BMI (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  13. Accuracy of Resting Metabolic Rate Prediction Equations in Athletes (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  14. Nutrition Recommendations for Bodybuilders in the Off-Season (opens in a new tab)ncbi.nlm.nih.gov
  15. International Society of Sports Nutrition Position Stand: protein and exercise (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  16. Protein Requirements Are Increased in Endurance-Trained Athletes (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  17. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  18. Macronutrient considerations for the sport of bodybuilding (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  19. Progression models in resistance training for healthy adults (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  20. Dietary Treatment of Obesity (opens in a new tab)ncbi.nlm.nih.gov
  21. Metabolic Adaptations to Weight Loss: A Brief Review (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  22. Control of Energy Expenditure in Humans (opens in a new tab)ncbi.nlm.nih.gov
  23. Factors Affecting Weight and Health (opens in a new tab)niddk.nih.gov
  24. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss (opens in a new tab)ncbi.nlm.nih.gov
  25. Establishing energy requirements for body weight maintenance (opens in a new tab)ncbi.nlm.nih.gov
  26. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (opens in a new tab)ncbi.nlm.nih.gov
  27. Steps for Losing Weight (opens in a new tab)cdc.gov
  28. NIH Aim for a Healthy Weight (opens in a new tab)nhlbi.nih.gov
  29. History of the calorie in nutrition (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  30. Measurement of energy expenditure (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  31. Calories in, calories out and macronutrient intake (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  32. Calculation of the energy content of foods (opens in a new tab)fao.org
  33. The thermodynamic efficiency of ATP synthesis in oxidative phosphorylation (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  34. Weight-Loss and Maintenance Strategies (opens in a new tab)ncbi.nlm.nih.gov
  35. Tips to help you lose weight (opens in a new tab)nhs.uk
  36. Dietary Guidelines for Americans 2025-2030 (opens in a new tab)dietaryguidelines.gov
  37. Metabolic consequences of overfeeding in humans (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  38. Energy expenditure during overfeeding (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  39. Metabolic response to experimental overfeeding (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  40. Overfeeding and energy expenditure in humans (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  41. Food intake, physical activity, and sedentary time in response to overfeeding (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  42. Behavioural techniques and delivery mode in weight management (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  43. Comparison of predictive equations for resting metabolic rate (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  44. A new predictive equation for resting energy expenditure (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  45. Self-monitoring and eating-related behaviors in weight loss (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  46. Self-monitoring in weight loss: a systematic review (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  47. Portion distortion: typical portion sizes selected by young adults (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  48. Portion size normality after visual exposure (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  49. Portion size and intended consumption (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  50. Financial incentive and diet recall accuracy (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  51. Misreporting of energy and micronutrient intake (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  52. Underreporting of energy intake from food-frequency questionnaires (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  53. Energy intake and expenditure reporting by dietitians and non-dietitians (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  54. Portion size measurement aids and estimate accuracy (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  55. Healthy Weight and Growth (opens in a new tab)cdc.gov

02 / Gut health

Digestion, IBS and the gut microbiome

Clinical reviews, treatment guidance and research used to inform digestive-health education, food guidance and symptom-pattern features.

Gutly

30 references

IBS, FODMAPs, fibre and the microbiome

27
  1. Advancements in Inflammatory Bowel Disease (opens in a new tab)pmc.ncbi.nlm.nih.gov
  2. Inflammatory bowel disease and irritable bowel syndrome (opens in a new tab)frontiersin.org
  3. Efficacy of the low FODMAP diet for treating irritable bowel syndrome (opens in a new tab)pmc.ncbi.nlm.nih.gov
  4. The low FODMAP diet in clinical practice (opens in a new tab)cambridge.org
  5. Gut, Microbes and Health (opens in a new tab)food.dtu.dk
  6. Irritable bowel syndrome (opens in a new tab)mayoclinic.org
  7. Inflammatory bowel disease (opens in a new tab)mayoclinic.org
  8. A human gut microbial gene catalogue (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  9. Human Microbiome Project science highlights (opens in a new tab)commonfund.nih.gov
  10. The impact of the gut microbiota on human health (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  11. Consequences of the disappearing human microbiota (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  12. Unravelling the pathogenesis of inflammatory bowel disease (opens in a new tab)europepmc.org
  13. Functional Gastrointestinal Disorders and Rome IV (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  14. Irritable bowel syndrome: a clinical review (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  15. Treatment for Irritable Bowel Syndrome (opens in a new tab)niddk.nih.gov
  16. Psychological therapies in irritable bowel syndrome (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  17. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  18. The low FODMAP diet: mechanisms and efficacy in IBS (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  19. Low FODMAP Diet: Evidence, Doubts, and Hopes (opens in a new tab)pmc.ncbi.nlm.nih.gov
  20. Gut-brain axis and the microbiota (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  21. Role of the microbiota in immunity and inflammation (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  22. The microbiota in adaptive immune homeostasis and disease (opens in a new tab)nature.com
  23. The impact of the gut microbiota on brain and behaviour (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  24. Dietary fiber: Essential for a healthy diet (opens in a new tab)mayoclinic.org
  25. Why Is Fiber Good for You? (opens in a new tab)healthline.com
  26. How to get more fibre into your diet (opens in a new tab)nhs.uk
  27. Increasing Fiber Intake (opens in a new tab)ucsfhealth.org

03 / Pregnancy

Pregnancy, fetal development and labour

Public guidance used to explain pregnancy dates, general wellness, typical labour signs and when to seek professional care. These sources define education and safety boundaries only; no Bornly app monitors maternal or fetal health.

Pregnancy TrackerContraction Timer

36 references

Nutrition, activity, medicines and prevention

15
  1. Healthy Eating During Pregnancy (opens in a new tab)acog.org
  2. Dietary Supplements and Life Stages: Pregnancy (opens in a new tab)ods.od.nih.gov
  3. Pregnancy vitamins and supplements (opens in a new tab)nhs.uk
  4. Foods to avoid in pregnancy (opens in a new tab)nhs.uk
  5. FDA/EPA advice about eating fish during pregnancy and breastfeeding (opens in a new tab)fda.gov
  6. Exercise During Pregnancy (opens in a new tab)acog.org
  7. Physical Activity and Exercise During Pregnancy and the Postpartum Period (opens in a new tab)acog.org
  8. Exercise in pregnancy (opens in a new tab)nhs.uk
  9. Planning for Pregnancy (opens in a new tab)cdc.gov
  10. Pregnancy and Vaccines (opens in a new tab)cdc.gov
  11. About Alcohol Use During Pregnancy (opens in a new tab)cdc.gov
  12. Cigarettes and reproductive health (opens in a new tab)cdc.gov
  13. Medicines in pregnancy (opens in a new tab)nhs.uk
  14. Mental health in pregnancy (opens in a new tab)nhs.uk
  15. Moderate Caffeine Consumption During Pregnancy (opens in a new tab)acog.org

04 / Caffeine

Caffeine dose, timing and metabolism

Safety guidance, pharmacokinetics and sleep research used to frame dose estimates, individual variation, decay curves and bedtime timing.

Perkly

12 references

Dose, clearance and sleep timing

9
  1. Spilling the Beans: How Much Caffeine is Too Much? (opens in a new tab)fda.gov
  2. Caffeine safety guidance (opens in a new tab)efsa.europa.eu
  3. Pharmacology of Caffeine (opens in a new tab)ncbi.nlm.nih.gov
  4. Pharmacokinetics of Caffeine: A Systematic Analysis (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  5. Variability of caffeine metabolism in humans (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  6. Caffeine effects on sleep taken 0, 3, or 6 hours before bed (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  7. The effect of caffeine on subsequent sleep: systematic review and meta-analysis (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  8. Dose and timing effects of caffeine on subsequent sleep (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  9. Age- and dose-specific effects of caffeine on sleep (opens in a new tab)pubmed.ncbi.nlm.nih.gov

05 / Sleep

Sleep, wearables and personal experiments

Sleep-health guidance and research used to frame subjective check-ins, wearable limitations, routines and single-person experiments.

Night Lab

16 references

Sleep measurement, routines and experiment design

13
  1. Recommended Amount of Sleep for a Healthy Adult (opens in a new tab)pmc.ncbi.nlm.nih.gov
  2. Healthy Sleep Habits (opens in a new tab)nhlbi.nih.gov
  3. Your Sleep/Wake Cycle (opens in a new tab)nhlbi.nih.gov
  4. Circadian Rhythm Disorders: Treatment (opens in a new tab)nhlbi.nih.gov
  5. Behavioral and psychological treatments for chronic insomnia (opens in a new tab)pmc.ncbi.nlm.nih.gov
  6. Consumer Sleep Technology: AASM Position Statement (opens in a new tab)aasm.org
  7. Performance of consumer wrist-worn sleep tracking devices (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  8. The consensus sleep diary (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  9. National Sleep Foundation sleep quality recommendations (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  10. CONSORT extension for reporting N-of-1 trials (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  11. The effects of L-theanine consumption on sleep outcomes (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  12. The effects of glycine on subjective daytime performance after sleep restriction (opens in a new tab)pubmed.ncbi.nlm.nih.gov
  13. Bruxism (opens in a new tab)nidcr.nih.gov

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