Blog
Guides, case studies and news from the world of digital coaching.
- 11016 min read
How to Lose Weight: The Complete, Honest Guide (2026)
Losing weight means creating a sustainable calorie deficit. No magic foods or shortcuts: the definitive, evidence-based guide for athletes and active people.
weight loss · calorie deficit · fat loss
- 11112 min read
Do Fat Burners Work? The Honest, Critical Verdict (2026)
Do fat burners work? An honest, critical verdict. Minimal or zero effect on real fat loss, what they contain, the risks and predatory marketing. The deficit is 99%.
do fat burners work · fat burners · weight loss
- 11213 min read
Supplements for Women: What Actually Works in the Gym (2026)
Supplements for women who train: creatine (no, it doesn't bloat or masculinize), protein, vitamin D, iron if deficient, omega-3. What to avoid and female-specific cautions.
supplements for women · creatine women · supplements
- 11312 min read
HMB Supplement: Does the Anti-Catabolic Actually Work? (2026)
HMB supplement guide: a leucine metabolite sold as anti-catabolic. What the evidence shows by population, the correct dosage and an honest, scaled-back verdict.
HMB supplement · supplements · anti-catabolic
- 11411 min read
L-Carnitine Guide: Does It Actually Burn Fat? (2026)
L-carnitine guide: what the science really says. It's not a magic fat burner, but it does play a role in fatty acid transport. Dosage, safety and an honest verdict.
l-carnitine · fat loss · supplements
- 11512 min read
Electrolytes for Athletes: When They Really Help (2026)
Electrolytes (sodium, potassium, magnesium) really help with heavy sweating, long endurance and heat. For short training, water is enough. Marketing vs real need.
electrolytes · sodium · hydration
- 11612 min read
Melatonin and Recovery: Sleep, Sport and Cautions (2026)
Melatonin and recovery: it regulates the circadian rhythm (jet lag, falling asleep), not a strong sleeping pill. Dose 0.5-3mg, timing and cautions. Sleep is the real driver.
melatonin · sleep · recovery
- 11712 min read
Ashwagandha for Athletes: What the Science Says (2026)
Ashwagandha for athletes: an adaptogen with evidence on stress, cortisol, sleep and maybe strength. KSM-66/Sensoril dosing, thyroid cautions, honest verdict.
ashwagandha · adaptogens · supplements
- 11811 min read
Do Multivitamins Work? An Honest Guide (2026)
Do multivitamins work? A varied diet covers most of it. A multivitamin is a low-risk insurance policy, not a food replacement or a performance booster.
multivitamin · supplements · micronutrients
- 11910 min read
ZMA Supplement: Hormone Booster or Just Zinc and Magnesium?
ZMA (zinc, magnesium, B6) promises testosterone, sleep and recovery. But the evidence is weak and the benefits only appear if you are deficient. Honest verdict.
ZMA supplement · supplements · zinc
- 12010 min read
Glutamine Benefits: An Honest Verdict for Healthy Athletes
Does glutamine build muscle or improve recovery? For healthy, well-fed athletes the evidence is weak. Why it is overhyped and the honest verdict.
glutamine · supplements · recovery
- 12110 min read
Citrulline Malate: Pump, Nitric Oxide and What Research Shows
Citrulline malate for pump and performance: 6-8 g dosing, pre-workout timing, real evidence and how it compares to arginine. An honest athlete's guide.
citrulline malate · supplements · pump
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