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The XWERKS blog
All articles
Explore the full collection of articles, research summaries, and practical guides.
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...
Read articleMouth Taping for Sleep: Honest Research Review with Safety Guidance
Mouth taping for sleep has limited direct research; the practice extrapolates from broader nasal breathing benefits. Critical safety considerations including sleep apnea screening matter...
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Vitamin D from Sun vs Supplement: The Honest Comparison
Both sun and vitamin D supplements work; the better choice depends on latitude, lifestyle, skin tone, and other individual factors. No universal winner. Practical...
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Sun Exposure for Testosterone: Honest Research Review
Sun exposure affects testosterone mostly indirectly via the vitamin D pathway, with modest effects in deficient men. The dramatic testicular sun exposure and sunbathing-for-T...
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Blue Light Blocking Glasses: Honest Research Review
Blue light glasses have moderate research support for amber-tinted sleep applications, weak support for daytime eye strain claims. The two get conflated in marketing...
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Grounding/Earthing Benefits: Honest Research Review
Grounding research base is limited and methodologically weak; dramatic biohacker claims far exceed evidence. Outdoor barefoot time is probably modestly beneficial through multiple mechanisms;...
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Red Light Therapy Benefits: Honest Research Review
Red light therapy has real research support for skin conditions, hair regrowth, certain pain, and modest recovery. The dramatic testosterone, muscle, and longevity claims...
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Contrast Therapy: Hot-Cold Alternation Honest Review
Contrast therapy alternates hot and cold exposure for combined benefits of both practices. Moderate research support for recovery and circulation; the dramatic biohacker claims...
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Ice Bath vs Sauna: The Honest Comparison
Ice bath and sauna are complementary practices serving different purposes. Sauna has stronger long-term cardiovascular evidence; cold immersion has stronger acute mood and recovery...
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