10,000 Steps

TL;DR

something.

Can't remember the story

Recent research suggests 7k is fine.

HRT

70's Research was wrong but widely reported (around cancer risk)

Vitamin C

Not as good as claimed by a crazed Nobel prize winner.

Vitamin D

RDA is completely wrong (still the case in the UK)

Knee Over Toes

Supposedly bad for the knees but not bad for you at all. It does stress them, but not beyond their capabilities.

Will make your back squats harder if you try to avoid knees over toes (transfers torque to your hips and amplifies it significantly) which will ultimately increase stress on your lower back, lumbar spine and spinal erectors which may lead to back pain.

Fry AC, Smith JC, Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. J Strength Cond Res. 2003 Nov;17(4):629-33. doi: 10.1519/1533-4287(2003)017<0629:eokpoh>2.0.co;2. PMID: 14636100.

Always keep the knees in line with the feet, don't let them move or 'collapse' inward or outward.

Those with anterior knee pain (at the front of the knees) should limit forward knee travel during squatting.

Rudavsky A, Cook J. Physiotherapy management of patellar tendinopathy (jumper's knee). J Physiother. 2014 Sep;60(3):122-9. doi: 10.1016/j.jphys.2014.06.022. Epub 2014 Aug 3. PMID: 25092419.

Most forward travel to least with different squating exercises: Front squat > High bar back squat > Low bar back squat > Box squat.

There's a Study so it Must be True/Proven

Depends on the quality of the study, the sample size, the type, whether it's been replicated and any potential conflicts of interest.

References