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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Creatine for Tennis Players
Creatine for Tennis Players: The Evidence-Based Guide TL;DR Tennis is a repeated-sprint sport — 300-500 short explosive efforts per match with 15-20 second recoveries....
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Creatine for Pickleball Players
Creatine for Pickleball Players: Why It Works and How to Use It TL;DR Pickleball is a repeated-sprint sport with short explosive efforts and constant...
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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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Supplements for GLP-1 Muscle Loss
Supplements for GLP-1 Muscle Loss: The Evidence-Based Protocol TL;DR GLP-1 medications (semaglutide/Wegovy/Ozempic, tirzepatide/Mounjaro/Zepbound) cause substantial muscle loss — 25-40% of weight lost is lean...
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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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Creatine Neuroprotective Effects
Creatine Neuroprotective Effects: What the Research Actually Shows TL;DR Creatine has demonstrated neuroprotective effects in research on Parkinson's disease, Huntington's disease, ALS, traumatic brain...
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Creatine for Cognitive Function and Aging
Creatine for Cognitive Function and Aging: What the Research Shows TL;DR Creatine isn't just for muscles — your brain uses creatine for ATP production,...
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Supplements That Support Testosterone Naturally as You Age
Supplements That Support Testosterone Naturally as You Age TL;DR Testosterone declines roughly 1% per year after age 30. Most "natural T support" works by...
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Protein Intake for Longevity
Protein Intake for Longevity: What the Research Actually Shows TL;DR The protein-longevity question is more nuanced than headlines suggest. The often-cited Levine 2014 study...
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Whey Protein for Preventing Muscle Loss with Age
Whey Protein for Preventing Muscle Loss with Age TL;DR Older adults experience "anabolic resistance" — a blunted muscle protein synthesis (MPS) response to protein....
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Sarcopenia Prevention Supplements
Sarcopenia Prevention Supplements: An Evidence-Based Guide TL;DR Sarcopenia (age-related muscle loss) affects ~30% of adults over 60 and 50% over 80. It's a leading...
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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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