2026-02-23
Sedentary Behavior and Step Count in Aging: What the Evidence Says About Movement Thresholds
Low daily step count and prolonged sitting independently predict cardiovascular disease, metabolic dysfunction, and premature mortality. This article reviews the evidence thresholds and practical movement strategies for aging adults.
2026-02-20
Low Cardiorespiratory Fitness: Evidence on Nitrate, Citrulline, and Beta-Alanine Support
For low cardiorespiratory fitness, training remains primary. Beetroot nitrate, citrulline, and beta-alanine may provide modest additive support in selected protocols.
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.
2026-01-17
Beta-Alanine and Carnosine Buffering: Endurance Evidence, Dosing, and Paresthesia Management
Beta-alanine raises muscle carnosine, a pH buffer that delays fatigue during high-intensity exercise. Evidence is strong for efforts lasting 1-4 minutes. Paresthesia (tingling) is harmless and manageable with split dosing.