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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Does Ashwagandha Increase Testosterone?
Does Ashwagandha Increase Testosterone? Yes — but indirectly. Ashwagandha has strong clinical evidence for reducing cortisol, which removes one of the primary brakes on...
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Should You Take Electrolytes Before Bed?
Should You Take Electrolytes Before Bed? Taking electrolytes before bed can improve sleep quality and overnight recovery — particularly magnesium, which supports muscle relaxation...
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Does Creatine Expire?
Does Creatine Expire? Creatine monohydrate is one of the most shelf-stable supplements you can buy. The ISSN confirms it is "generally stable, degrading slowly...
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Low Stim Pre-Workout
Low Stim Pre-Workout: Why 150mg of Caffeine Outperforms 400mg for Most Athletes The supplement industry has normalized extreme caffeine doses — 300mg, 400mg, even...
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Pre Workout For Hyrox
The Best Pre-Workout for Hyrox: What Actually Helps Over 60-90 Minutes of Racing Hyrox isn't a 45-minute gym session — it's a 60-120 minute...
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What Causes Low Testosterone in Young Males?
What Causes Low Testosterone in Young Males? Low testosterone in men under 30 is more common than most people realize — and it's increasing....
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Can You Put Creatine in Coffee?
TL;DR Yes, you can put creatine in coffee. Heat from coffee does not meaningfully destroy creatine at typical drinking temperatures and contact times. The...
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Does Creatine Break a Fast?
Does Creatine Break a Fast? No — pure creatine monohydrate does not break a fast for most practical purposes. It contains negligible calories (under...
Read articleCluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV
Nutrition Science Cluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV The research-backed breakdown of what actually fuels performance — and what's just flavored...
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Protein Powder Myths Debunked
Protein Powder Myths Debunked: What the Research Actually Shows Protein powder has been mainstream for decades and the misinformation around it has been building...
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Does Creatine Help with Weight Loss?
The honest answer: creatine doesn't burn fat directly. But the research shows it does something more valuable — it shifts the composition of your...
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Creatine For GLP-1 Users
Why Creatine Matters If You're on a GLP-1 Medication GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and Zepbound are remarkably effective at reducing body weight....
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