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The XWERKS blog
Guides
A useful place to start, choose your supplements, or plan your next event.
Mountain Biking Supplements
Mountain Biking Supplements: The Complete Evidence-Based Guide TL;DR Mountain biking blends endurance, high-intensity intervals, whole-body muscular control, and cognitive processing on technical terrain. The...
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How to Maintain Muscle on Semaglutide
How to Maintain Muscle on Semaglutide: A Complete Guide TL;DR Without intervention, ~40% of weight lost on semaglutide comes from lean muscle mass (Wilding...
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Ashwagandha Longevity Benefits
Ashwagandha Longevity Benefits: What the Evidence Actually Shows TL;DR Ashwagandha's longevity benefits work primarily through cortisol reduction, oxidative stress modulation, and HPA axis support...
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Best Supplements for Healthy Aging Men
Best Supplements for Healthy Aging Men: The Evidence-Based Stack TL;DR The non-negotiable supplements for healthy aging in men: whey protein, creatine monohydrate, vitamin D3,...
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How Long Does It Take to Gain Muscle?
How Long Does It Take to Gain Muscle? Realistic Expectations TL;DR Beginners can gain 1-2 lbs of muscle per month in their first year...
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What Is Bulking?
What Is Bulking? Lean Bulking vs. Dirty Bulking Explained TL;DR Bulking is a deliberate caloric surplus combined with resistance training to maximize muscle growth,...
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Best Meal Replacement Shakes
Best Meal Replacement Shakes: What Actually Works TL;DR A good meal replacement shake should deliver 25-40g protein, 30-50g carbs, 10-20g healthy fats, and key...
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Cluster Dextrin & Intra-Workout Fueling
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How to Regulate Cortisol
How to Regulate Cortisol: 9 Evidence-Based Strategies That Actually Work TL;DR Cortisol isn't the enemy — it's essential for energy, stress response, and inflammation...
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Are Peptides Steroids?
No. Peptides are not steroids. Peptides are built from amino acids; steroids have a characteristic four-ring structure. A compound's structure does not tell you...
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Anaerobic vs. Aerobic Exercise: What's the Difference?
Anaerobic vs. Aerobic Exercise: What's the Difference? TL;DR Aerobic exercise uses oxygen (sustained, moderate intensity — running, cycling, swimming). Anaerobic exercise doesn't (short, high...
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75 Hard Rules
75 Hard Rules: The Complete Guide to Andy Frisella's Mental Toughness Challenge TL;DR 75 Hard is a 75-day mental toughness program created by Andy...
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