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The Xwerks Blog

Science, Training &
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Research-backed insights on performance nutrition, training strategy, and the science behind what actually works.

Do Receipts Lower Testosterone
Testosterone
May 01, 2026 · 11 min
Do Receipts Lower Testosterone
TL;DR Thermal receipt paper contains BPA or BPS — endocrine-disrupting compounds with documented effects on hormone function. Skin absorption from...
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Signs Of High Testosterone In A Man
Testosterone
May 01, 2026 · 11 min
Signs Of High Testosterone In A Man
TL;DR Real signs of healthy-to-high testosterone: strong libido, regular morning erections, good energy, easy muscle building, stable mood, deep sleep,...
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How To Increase Testosterone
Testosterone
May 01, 2026 · 11 min
How To Increase Testosterone
TL;DR The single biggest controllable factor for testosterone is sleep — research shows sleep under 6 hours nightly causes 10-15%...
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How Much Protein In An Egg
Protein
Apr 30, 2026 · 15 min
How Much Protein In An Egg
TL;DR A large egg contains ~6g of protein — split between ~3.6g in the white and ~2.7g in the yolk....
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How Many Carbs Per Day
Apr 30, 2026 · 14 min
How Many Carbs Per Day
TL;DR The right daily carb intake depends entirely on your activity level, body size, body composition goals, and metabolic context...
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How Many Carbs In A Banana
Apr 30, 2026 · 10 min
How Many Carbs In A Banana
TL;DR A medium banana (about 7-8 inches) contains ~27g of total carbohydrates, with ~14g sugar and ~3g fiber. Net carbs...
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Complex Carbs
Apr 30, 2026 · 11 min
Complex Carbs
TL;DR "Complex carbs" technically refers to starches and fiber — long chains of glucose molecules — vs. simple sugars (single...
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Healthy Carbs
Apr 30, 2026 · 10 min
Healthy Carbs
TL;DR The "healthy carbs vs. unhealthy carbs" framing is less useful than most articles suggest. Most natural carbs are fine;...
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Myostatin Inhibitors
Apr 30, 2026 · 14 min
Myostatin Inhibitors
TL;DR Myostatin is a real biological target — a protein produced by muscle cells that limits muscle growth. Animals and...
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Carbs For Triathletes
Cluster Dextrin
Apr 30, 2026 · 12 min
Carbs For Triathletes
TL;DR Triathletes need aggressive carb fueling for sessions over 60-90 minutes and during races — current research supports 60-90g/hour during...
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Creatine For Triathletes
creatine
Apr 30, 2026 · 11 min
Creatine For Triathletes
TL;DR Most triathletes assume creatine is "for lifters" and skip it. The research actually supports modest benefits across all three...
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