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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
The Gut-Brain Connection: Why Gut Health Matters
The intricate relationship between the gut and the brain has been an area of growing interest and research. The recognition that the gut can...
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Maximizing Your Fitness with the Latest Wearable Tech
With the rise of technology and its deep-seated integration into our daily lives, it's no surprise that fitness hasn't remained untouched. Wearable fitness technology...
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The Dance of Lactic Acid: Fuel, Fatigue, and Recovery
Lactic Acid: Why Everything You Were Told Is Wrong For decades, lactic acid was blamed for the burn, the fatigue, and the soreness after...
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How Beets Can Give Athletes The Edge
Beetroot juice has several benefits when it comes to athletic performance. Thanks to its high nitrate content which, when consumed, is converted into nitric...
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What Is A Healthy Body Fat Percentage?
Body fat percentage (BFP) is a metric used to assess an individual's fitness level and overall health. However, a healthy body fat percentage can...
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The Benefits of Magnesium Glycinate
Magnesium glycinate is a form of magnesium supplement which is appreciated for its high absorption rate. Here are some of the benefits of Magnesium...
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A Beginner’s Guide to Tracking Macros
Introduction: If you are on the journey of achieving specific fitness goals, whether it's losing weight, gaining muscle, or enhancing athletic performance, understanding and...
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5 Natural Fat Burners
5 Natural Fat Burners That Actually Work (And What to Skip) TL;DR The 5 natural fat burners with real evidence: caffeine, green tea (EGCG),...
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Testosterone Killing Foods: What to Avoid
Testosterone-Killing Foods: What the Research Actually Shows The internet is full of lists claiming certain foods "kill" testosterone. The reality is more nuanced. Most...
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The Athletic Benefits of Caffeine
The Athletic Benefits of Caffeine: What the Research Actually Shows TL;DR Caffeine is the most well-researched legal performance supplement in sports nutrition — the...
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Supplementation for Endurance Athletes
Endurance sports—whether it's marathon running, long-distance cycling, triathlons, or ultra trail running—demand a unique set of nutritional requirements. The body's energy needs, recovery demands,...
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Creatine for Brain Health: Benefits, Limits, and Research
Creatine may support some aspects of cognition, but the evidence is mixed. Brain energy metabolism provides a plausible mechanism, and some trials report benefits...
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