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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...
PCOS and Fertility: Myo-Inositol, Antioxidants, What Studies Show, and What They Don't
PCOS is the leading cause of anovulation. This guide reports what studies show about myo-inositol: ten trials, ovulation multiplied by 2.3 and cycles by 6.8, insulin decline, and no data on live bi...
Morosil: Really Effective? What the Two Studies Show, and Their Limitations
Morosil, an extract of Moro blood orange from Sicily, is the best-selling slimming ingredient at the moment. It has two positive randomized trials, one of 12 weeks and one of 6 months, both linked ...
Glycine and Collagen: Why One in Three Amino Acids is Glycine, and What Research Shows
Collagen is made up of one-third glycine, by geometric constraint. A metabolic model calculates that the body produces less than would be needed to synthesize it, and a study from the Australian In...
Glutamine and Sport: Athlete Immunity, Athlete's Gut, What the Studies Show
In 1996, an Oxford study of 151 athletes introduced the idea that glutamine protects an athlete's immunity. A Copenhagen trial tested it, a review closed the matter. Then Liverpool opened another f...
Glutamine and Gut: Permeability, Irritable Bowel, What Research Shows
Glutamine is the primary fuel for intestinal cells. What the trials measured: a meta-analysis of ten studies on intestinal permeability, a randomized trial published in Gut in patients with irritab...
Medicinal Mushroom Therapy: Lion's Mane, Reishi, Cordyceps, Shiitake, Chaga, What the Research Shows
Five mushrooms, thirteen human studies, and very different levels of evidence. What the trials measured about lion's mane and memory, what two Cochrane reviews say about reishi, why three cordyceps...
Foods that Lower Blood Pressure: Salt, Potassium, DASH, What the Evidence Shows
Diet is by far the most effective non-pharmacological intervention for blood pressure. Here's what meta-analyses show: DASH at nearly 7 mmHg, salt which acts linearly without a threshold, dietary p...
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