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The XWERKS blog
Guides
A useful place to start, choose your supplements, or plan your next event.
Traveling With Supplements: The Complete TSA & Packing Guide
Everything you need to fly with supplements — TSA rules for pills, powders, and liquids, how to pack protein and creatine, international restrictions to...
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How to Run a Faster Marathon: Training, Fueling, and Recovery
An evidence-based guide to running a faster marathon — long-run and threshold training, the 60–90g/hour carbohydrate fueling strategy, and the supplements that keep you...
Read articleHow to Run a Faster Mile: The Training Program That Works
An evidence-based training program to run a faster mile — intervals, tempo work, strength, and the supplement strategy that supports speed and recovery.
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What Is Berberine? An Honest Look at 'Nature's Ozempic'
Berberine is a bioactive plant compound that went viral as 'nature's Ozempic' — a misleading label. The honest picture: real clinical evidence for blood...
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What Is Magnolia Bark? An Honest Look at the Sleep & Stress Herb
Magnolia bark is a traditional Chinese herb whose active compounds (honokiol, magnolol) modulate GABA receptors, marketed for sleep and stress. The honest picture: more...
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Bryan Johnson's Sleep Protocol: What's Worth Copying (and What Isn't)
An honest breakdown of Bryan Johnson's Blueprint sleep protocol — what's strong evidence-backed science anyone can use for free, what reflects his personal extremes...
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Are 10,000 Steps a Day Actually Necessary? The Research vs. The Marketing
The 10,000-step target wasn't derived from research — it came from a 1965 Japanese pedometer marketing campaign. What the actual dose-response evidence shows, age-appropriate...
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Heart Rate Variability: What It Is and Why It Matters
Heart rate variability measures variation between heartbeats and reflects autonomic nervous system balance. Normal ranges vary dramatically by age and individual; your baseline matters...
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Continuous Glucose Monitor (CGM) for Athletes: Honest Research Review
CGMs have value for athletes in specific time-limited applications (race fueling rehearsal, GI troubleshooting, learning periods) but the continuous lifestyle monitoring marketing often exceeds...
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HRV Training: Honest Research Review and Practical Framework
HRV-guided training uses daily heart rate variability measurements to inform training decisions. Moderate research support for endurance athletes; less valuable for casual exercisers. Practical...
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Breathwork for Performance: Honest Research Review
Breathwork covers practices with very different evidence bases. Slow controlled breathing has good support; Wim Hof method has mixed evidence and critical safety concerns....
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Nasal Breathing for Athletes: Honest Research Review
Nasal breathing has documented advantages at lower training intensities; performance benefits at higher intensities are more limited. Honest framework respecting airway physics, with practical...
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