2026-02-24
VO2max and Cardiorespiratory Fitness: Why It Predicts Longevity and How to Improve It
VO2max is one of the strongest independent predictors of all-cause mortality. This review covers what VO2max measures, how it declines with age, and the training protocols with the best evidence for improving it.
2026-02-10
Exercise Mimetics: Can Supplements Replace Movement? AICAR, Resveratrol, and Irisin Evidence
Exercise produces benefits through AMPK activation, BDNF upregulation, and irisin release that no supplement fully replicates. Some compounds (resveratrol, AICAR) partially activate overlapping pathways in animals. Human evidence for exercise replacement is weak. This article separates marketing from mechanism.
2026-02-07
Nitric Oxide and Vascular Health: Beetroot, Citrulline, and Aged Garlic — Evidence Review
Nitric oxide (NO) production declines with age, contributing to arterial stiffness, reduced exercise capacity, and cardiovascular risk. Beetroot nitrate, citrulline, and aged garlic work through complementary NO-enhancing pathways. Stacking them is rational and supported by independent trial evidence.
2026-02-01
Exercise Performance in Aging Adults: Creatine, Citrulline, Beta-Alanine, and What Evidence Supports
Older adults show a different ergogenic response than younger athletes. Creatine preserves muscle mass and strength. Citrulline improves nitric oxide-dependent exercise capacity. Beta-alanine helps endurance efforts. Protein timing matters more with age.
2026-01-20
Astaxanthin: Marine Carotenoid, Oxidative Stress, and Exercise Recovery Evidence
Astaxanthin is a potent marine carotenoid with evidence for reducing exercise-induced oxidative stress and muscle damage markers. Its lipophilic structure and singlet oxygen quenching capacity make it notably effective compared to other antioxidants.