Not a stream of miracle claims. Sanos reads for effect size, study design, uncertainty and real-world fit—then keeps the decision with you.
Nutrition6 min
Creatine helps strength training. The brain claim needs more restraint.
Creatine monohydrate can support repeated high-intensity work and may add a small benefit to lean-mass gains when paired with resistance training. The evidence for a general cognitive boost is still mixed.
EstablishedEstablished for high-intensity training support; uncertain for cognition.
A short walk may be most useful when it starts soon after a meal.
Small controlled trials suggest post-meal movement can reduce the immediate glucose rise more effectively than exercising before eating or waiting longer.
PromisingPromising acute effect; the evidence base is small and does not prove long-term outcomes.
Full-body or split routine? Weekly work matters more than the label.
When weekly training volume is comparable, full-body and split routines appear to produce similar strength and muscle-growth outcomes. The better structure is often the one a person can recover from and repeat.
EstablishedConsistent direction across the available comparative training studies.