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Pilates Mat and Accessories: Choosing Your Equipment Right, According to Research
Thickness, grip and hygiene of the mat, then ball, ring, elastic bands, roller and reformer: what studies show about Pilates equipment, with a starter kit based on your profile.
Hyaluronic Acid Serum: How to Choose and Apply It, According to Research
Hydration measured from 30 minutes, role of molecular weight, serum, cream, gel or mask according to your skin type, proper application method and active ingredients to combine: what studies show a...
Hyaluronic Acid and Knee: Injections, Efficacy and Risks, According to Studies
Hyaluronic acid injections relieve knee osteoarthritis within a few weeks, but the gap with placebo injection remains small in large trials. Efficacy, number of injections, timeline, side effects a...
Collagen and Hyaluronic Acid: Differences, Which to Choose, According to Studies
Collagen and hyaluronic acid do not have the same nature or the same role in the skin and joints. This guide compares the clinical trials on each, their association with vitamin C, and the doses st...
Hyaluronic Acid Capsules: Dosage, Effects and Risks, According to Research
Absorption, skin and knee tests, dosage, duration, timing of intake, and safety: what studies show about hyaluronic acid in capsules.
Hyaluronic Acid Injections: Lips, Under-Eye Bags, Duration and Risks, According to Studies
Lips, dark circles, nasolabial folds, cheekbones, chin: what clinical trials show about hyaluronic acid injections, duration of results by area, differences with botulinum toxin, side effects, rare...
Hyaluronic Acid: Benefits, Dosages and Risks, According to Research
Serums, capsules, injections, infiltrations, eye drops: what studies show about the benefits of hyaluronic acid, tested doses, and its risks, route by route.
What to Eat Before Running: Before, During and After, According to Research
Before a running race, a carbohydrate-rich meal consumed within the 4 hours preceding departure improves sustained efforts, and 30 to 60 g of carbohydrates per hour support races lasting more than ...
Pilates and chronic lower back pain: what the Cochrane review and network meta-analyses show, the most favorable number of sessions in a trial of 296 patients, exercises adapted for the back, warni...
Pilates for Pregnant and Postpartum Women: Benefits and Precautions, According to Research
Physical activity recommendations, contraindications, prenatal and postpartum Pilates trials, adaptations by trimester, reformer, pelvic floor, diastasis, return after childbirth and breastfeeding:...
Muscle Strengthening and Running: Exercises and Program, According to Research
Heavy loads, plyometrics, calves, glutes, core stability: what strength training really brings to runners according to studies, where to place it in your weekly schedule, and a 12-week program with...
Patellofemoral Pain Syndrome and IT Band: Treating Runner's Knee, According to Research
Runner's knee and IT band syndrome: how to recognize them, hip and knee exercises that work, load management, cadence, medical options and what collagen trials show.
Muscle Endurance: How to Increase It, According to Research
How to increase your muscular endurance? The load and number of repetitions to aim for, rest time, circuits and intervals, sleep and hydration, then supplements with measured effects, from caffeine...
Cordyceps: Benefits, Dosage and Risks, According to Studies
Wild Sinensis, cultivated militaris or fermented mycelium: what cordyceps studies really show, from VO2max to immunity and kidney health, with studied doses, side effects, interactions and criteria...
Best hair supplement: which to choose based on the cause, according to research
Iron, zinc, vitamin D, biotin, collagen, keratin, omega-3, plants: what PubMed studies show about each supplement for hair, and which to choose based on the cause of hair loss and your blood work r...
Best Vitamin D: Which One to Choose, According to Research
D2 or D3, drops or capsules, daily or in ampoules, lichen or lanolin, over-the-counter or prescribed: this comparison reviews the criteria that matter based on clinical trials and meta-analyses ide...
Best Probiotic: How to Choose the Right Strain, According to Studies
There is no single best probiotic, but rather a strain for each objective: bloating, antibiotics, transit, intimate flora, immunity. The criteria that matter (strain, CFU dose, gastric survival, st...
Best Protein Powder: Whey, Casein, Plant-Based Comparison According to Research
Whey concentrate, isolate, hydrolysate, casein, soy, pea, rice, egg, beef, collagen: what trials show about quality, muscle synthesis, mass and strength, plus the best protein according to your goa...
Best Magnesium: Which One to Choose, According to Studies
Forms, elemental magnesium content, tolerance, cofactors and requirements: the magnesium buyer's guide based on human trials indexed in PubMed, objective by objective.
Creatine Powder vs Capsules: Efficacy, Dosage, Price and Convenience According to Studies
Powder or capsules, creatine monohydrate is the same molecule. This comparison reviews absorption, stability in solution, dosage and number of capsules, price per gram, other forms, Creapure purity...
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