All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
Garcinia: what it actually does, dosing, and whether it is worth it
What garcinia actually does in the body, the doses used in trials, how much weight it realistically shifts, and the safety signals worth taking seriously.
5 min read
Tribulus: what it actually does, dosage, and whether it's worth it
What tribulus actually does in the body, the doses used in real studies, its effect on testosterone and libido, and when it is simply not worth your money.
5 min read
Ginseng: What It Actually Does, the Dose, and Whether It's Worth It
What ginseng really does for fatigue, focus and training, which doses have evidence behind them, how long to run it, and when to see a doctor instead.
5 min read
Green Tea Extract: What It Actually Does, Dosing, and Whether It's Worth It
What green tea extract really does for fat loss, the dose studies actually used, how to take it without risking your liver, and when to skip it entirely.
5 min read
Maca: what it actually does, how much to take, and whether it is worth it
What maca actually does and does not do: the evidence on libido, fertility and energy, real dosing in grams, how long to run it, and when to skip it.
5 min read
ZMA: What It Actually Does, Dosing, and Whether It's Worth It
What ZMA actually does, how much zinc and magnesium a dose contains, when it is worth taking, when it is wasted money, and where the safety limits sit.
5 min read
Melatonin: what it actually does, what dose makes sense, and who it helps
What melatonin really does in the body, which dose and timing actually make sense, and when bad sleep is a sign you should see a doctor instead.
5 min read
Probiotics: what they actually do, what dose, and whether they're worth it
What probiotics actually do, which strains have real evidence, how many CFU per day, how long to test them, and when they are simply a waste of money.
5 min read
Glucosamine: What It Actually Does, the Dose, and Whether It's Worth It
What glucosamine actually does for your joints, the dose that makes sense, how long to test it, and when strength training beats another supplement.
6 min read
Iron: What It Actually Does, How Much to Take, and When It's Pointless
What iron actually does in the body, which ferritin numbers matter, how many milligrams to take, and when supplementing is just wasted money.
5 min read
Omega-3: what it actually does, how much you need, and whether it's worth it
What omega-3 actually does, how much EPA and DHA you need per day, how to read the label properly, and when the capsules are a waste of money.
5 min read
Collagen: what it actually does, how much to take, and whether it is worth it
What collagen actually does for joints, skin and tendons, how many grams a day you need, when to take it, and when you are simply wasting money.
5 min read
Vitamin B12: what it actually does, the dose, and whether it is worth it
What vitamin B12 actually does in the body, who is genuinely at risk of deficiency, which doses make sense, and when a blood test is worth doing.
5 min read
Vitamin D: What It Actually Does, How Much to Take, and Whether It Is Worth It
What vitamin D actually does in the body, how to tell if you are low, how many IU per day to take based on your blood test and body weight, and when to see a doctor.
5 min read
Vitamin C: what it actually does, the dose, and whether it's worth it
What vitamin C really does in the body, how much you need per day, when a supplement is worth taking and when it is wasted money, with concrete doses.
5 min read
Zinc: What It Actually Does, How Much to Take, and Whether It's Worth It
What zinc really does in the body, how much you need daily, which doses are safe, when supplementing is worth it and when it's wasted money — with real numbers.
5 min read
Magnesium: What It Actually Does, How Much You Need, and Whether It's Worth It
What magnesium actually does in the body, how much you need daily, which forms are worth buying, and when a supplement makes sense — with real doses and food numbers.
4 min read
Rhodiola: What It Actually Does, the Dose, and Whether It Is Worth It
What rhodiola actually does for fatigue and training, how much to take, when to take it, and how to test in four weeks whether it works for you.
5 min read
Ashwagandha: What It Actually Does, the Dose, and Whether It's Worth It
What ashwagandha actually does for stress, sleep and strength, the doses used in trials, how many weeks until effects show, and when to skip it entirely.
4 min read
HMB: What It Actually Does, the Dose, and Whether It Is Worth It
What HMB actually does in the body, how many grams a day make sense, who genuinely benefits from it and who is just wasting money — no marketing.
5 min read
Glutamine: What It Actually Does, the Dose, and Whether It's Worth It
What glutamine actually does in the body, what the research shows on muscle, recovery and immunity, how many grams make sense, and when it is wasted money.
5 min read
EAAs: What They Actually Do, the Dose, and Whether They Are Worth It
A practical breakdown of what EAAs do in muscle, how many grams and when to take them, and the cases where regular protein makes them pointless.
4 min read
BCAAs: What They Actually Do, Dosage, and Whether They're Worth It
A straight explanation of what BCAAs actually do in muscle, how much leucine you need, what a real dose looks like, and the few cases where they help.
5 min read
L-Carnitine: What It Actually Does, Dosage, and Whether It's Worth It
What L-carnitine actually does in muscle, which doses have been tested, how long it takes, who might benefit, and when your money is better spent elsewhere.
5 min read