Info

Protéines en sèche : combien, lesquelles et quand, ce que montrent les études

Combien de protéines en sèche, lesquelles et quand ? Les études donnent des repères précis : 1,6 à 2,2 g par kilo et par jour pour un pratiquant de musculation, davantage pour un sujet déjà sec en ...

Folates sériques bas (vitamine B9) : comprendre sa prise de sang, les causes et que faire

Vos folates sériques sont bas sur votre prise de sang ? Ce dosage reflète surtout vos apports des derniers jours, quand les folates érythrocytaires reflètent vos réserves. Les seuils à connaître, l...

L-carnitine et perte de poids : ce que montrent les méta-analyses, à quelle dose et pour qui

La L-carnitine fait-elle maigrir ? Les méta-analyses d'essais randomisés mesurent un effet réel et modeste : 1,1 à 1,3 kg de plus que le placebo, surtout chez les adultes en surpoids. Pourquoi l'ef...

Multivitamins: Should You Take Them? What Studies Show

Should you take multivitamins? Three major trials answer: 8% fewer cancers among 14,641 doctors followed for eleven years, two years less cognitive aging in COSMOS seniors, nutritional deficiencies...

Beta-Alanine: Tingling, Dosage, Duration, and for Which Efforts, What Studies Show

The tingling after a pre-workout is beta-alanine, and it proves nothing. What does prove something: 40 studies and 1,461 participants, a real effect on efforts lasting 30 seconds to 10 minutes, no ...

Male Fertility: Spermogram, Diet and Supplements, What Studies Really Show

Half of couple infertility cases have a male component. This guide reports what studies show: the largest trial ever conducted, 2,370 couples, where folic acid and zinc changed nothing; the Cochran...

Citrulline: Does the pump have evidence? Dosage, real effects and limitations, according to studies

Citrulline is the pump ingredient, and the only one in its category to have positive meta-analysis backing: twelve studies, 198 participants, a small but measured effect on strength and power. The ...

Blood Pressure 14/9, 15/9, 16/10: What Your Numbers Mean and What to Do

Is 14/9 serious, is 15/9 requiring treatment, is 16/10 what to do? The step-by-step grid according to European 2024 recommendations, why an isolated measurement does not make a diagnosis, when it's...

Homemade Pre-Workout: The Recipe That Matches the Research, and What Powder Does Extra

A pre-workout that works comes down to three properly dosed ingredients: caffeine before your session, creatine every day, beta-alanine loading if your efforts last one to four minutes. A strong co...

Adrenal Fatigue: The Diagnosis That Doesn't Exist, and What's Really Draining You

A systematic review of 58 studies concludes that adrenal fatigue is a myth: no endocrinology society recognizes it. Exhaustion, however, is real. What a doctor is truly looking for behind persisten...

Acne and Gut: Probiotics, Omega-3 and the Gut-Skin Axis, What Trials Show

Acne is no longer considered a simple bacterial overgrowth but rather an ecosystem imbalance, and the intestines play a role in it. Two randomized 12-week trials, one with probiotics and one with o...

Stretch Marks and Muscle Building: Why They Appear and What to Do

Two practitioners gain ten kilos: the one who gains them in four months exposes themselves far more than the one who gains them in twelve. The only lever truly under control.

Stretch Marks After Weight Loss: What Fades, What Stays

A scar doesn't deflate with the rest. Distinguishing stretch marks from excess skin changes the conversation, the solution, and the timeline.

Calf Cramp: Causes, What to Do When It Happens, and Prevention Tips Based on Research

A calf cramp lasts an average of nine minutes and affects more than one in three adults. The technique that stops it in the moment, why it strikes at night, the medications that trigger it, and wha...

Foods Rich in Folic Acid (Vitamin B9): The Ranking and What Cooking Leaves Behind

Liver, yeast, legumes, green vegetables: the ranking of foods richest in vitamin B9, per 100 g and per actual serving, with ranges from Ciqual and USDA tables. What boiling destroys, half of the fo...

Caffeine Before Exercise: Dosage, Timing, Tolerance and Sleep - What Studies Show

Caffeine is the only pre-workout ingredient whose effect is immediate and best documented: 21 meta-analyses. This guide provides the dosage, 3 to 6 mg per kilogram, the timing, 60 minutes before, w...

Pre-workout: what really works according to studies, ingredient by ingredient

The top 100 best-selling pre-workouts contain an average of 18 ingredients, of which 44% are at hidden doses, and beta-alanine is underdosed. This guide covers each ingredient with its effective do...

Sugar and Sleep: The Vicious Cycle Studies Measure, and How to Break Free

More sugar throughout the day, more micro-awakenings at night: this is measured in the sleep laboratory. A high glycemic index diet, more insomnia: this is measured in 77,000 women. And two short n...

Sugar Cravings: Why They Happen, What to Do, and What Research Shows

Sugar cravings have measurable causes: two short nights increase appetite for sugary foods by 33 to 45%, skipping breakfast fuels it, a dulled sweet taste strengthens it. And measurable solutions t...