Giorgos Patsali Fitness

  A lot of health claims on social media sound more confident than the science behind them. The idea that probiotics can  prevent diabetes  is one of those claims that needs a bit more nuance. The short answer:  there may be a small benefit for blood sugar control, but probiotics are not a reliable way to prevent diabetes on their own. A recent review of eight controlled clinical trials looked at people with prediabetes who took probiotics for periods ranging from 8 to 24 weeks. These probiotics came in several forms, including capsules, powders, yogurt, and kefir, and used strains commonly found in over-the-counter supplements. The main measurement researchers focused on was  HbA1c , a blood test that reflects average blood sugar levels over the previous two to three months. The findings showed that people taking probiotics experienced a  small but consistent reduction in HbA1c—about 0.07% compared with placebo . At first glance, that number may seem unde...

  Most supplements promise strength. Very few deliver. And every so often, a solid body of research cuts through the noise and reminds us of an uncomfortable truth: supplements don’t work universally—they work  conditionally . Beta-alanine is a perfect example. It’s not overrated. It’s not underrated. It’s  misused . A recent review examined nine controlled studies looking at whether beta-alanine improves strength and power. The verdict was clear:  it does almost nothing for pure strength . More than half of the studies found  no improvement  in 1-rep max or other low-rep, maximal strength tests. Even with high daily doses— 4.8 to 6.4 grams per day for up to 10 weeks —barbell numbers didn’t budge. A few studies  did  show benefits, but only under specific conditions: higher-rep efforts, sustained tension, and performance late in a set—when fatigue is the limiting factor. That pattern shows up again in larger data sets. A meta-analysis covering...

 Creatine has spent decades in the “muscle-only” box. Strength. Power. Size. End of story. But emerging research is forcing scientists to zoom out — and the picture is getting more interesting. A new wave of research suggests creatine may play a role in how fat tissue burns energy , not just how muscles perform. This doesn’t mean creatine is suddenly a fat-loss supplement — but it does suggest it may support metabolic health in ways we didn’t fully appreciate before. Researchers recently proposed what they call the  “skeletal muscle–adipose creatine axis.”  In simple terms, your muscles don’t operate in isolation. When you train, they communicate with fat tissue through chemical signals. Creatine appears to be part of that conversation. Here’s the theory: during exercise, creatine metabolism in muscle may help activate a process in fat cells that increases energy expenditure as heat. Not classic fat burning through movement — but a subtle, cellular “wasteful” energy proce...

  Let’s be blunt: CBD gummies before bed have become the modern-day “maybe this will fix it” ritual. But the newest evidence is crystal clear —  CBD doesn’t improve your sleep any more than a placebo. Researchers reviewed six high-quality randomized controlled trials with over  1,000 adults  — from great sleepers to chronic insomniacs. When they isolated the CBD-only studies, the pattern was undeniable: CBD didn’t improve sleep quality. Didn’t improve anxiety. Didn’t improve how people felt the next morning. People taking CBD slept  exactly the same  as people taking a sugar pill. Same questionnaires. Same self-ratings. Same outcomes. The  only  products that showed any sign of improvement were CBD blends containing THC — and even then, the benefits were subjective. Sleep trackers didn’t confirm deeper or higher-quality sleep. Why the flop? Because CBD doesn’t activate the same sleep-related receptors in the brain that THC does. And feeling “rela...

 Let’s talk pre-workout hype vs. pre-workout reality. Everyone loves the idea of a magic scoop that unlocks beast mode — more reps, more power, more engine. But a new controlled study just stress-tested two of the most hyped ingredients in the game (L-arginine and citrulline malate)… and the data is uncomfortable. Short version? The “pump ingredients” didn’t move the needle on actual performance. Researchers took 46 trained athletes and put them through three brutally honest workouts: A Wingate all-out cycling sprint The CrossFit benchmark “Cindy” The Harvard Step Test Participants took  either  a placebo  or  an arginine + citrulline combo — exactly what you see in mainstream pre-workouts. And performance didn’t budge. No more rounds in CrossFit. No better power output in the sprints. No advantage in cardio fitness or recovery. Zero meaningful difference. So what’s going on? Here’s the business reality: These ingredients are  theoretically  great — t...

  Recent headlines, such as “Fish Oil Supplements Increase Risk of Stroke,” reflect emerging research but often overlook critical nuances. The latest studies indicate that while fish oil consumption by healthy individuals may be linked to certain heart conditions, there are several factors to consider before making any decisions regarding fish oil intake. A recent longitudinal study monitored over 400,000 individuals who used fish oil supplements for 12 years, observing their health outcomes. The findings revealed that healthy users of fish oil supplements had a 13 percent higher risk of developing atrial fibrillation and a 5 percent increased risk of stroke. Conversely, for individuals with pre-existing heart conditions, omega-3 supplements were associated with a 15 percent lower risk of adverse heart events. This dual outcome necessitates a deeper examination. The study did not specify the dosage, frequency, or composition of the fish oil consumed by participants, making it diff...

  Ever wondered if there is a magic way to maximise your chances of adding lean muscle? Chances are you heart about the way but didn't try it. Resent research suggests that creatine supplementation no matter in which form, although we know creatine monohydrate is the best option to go, can have many benefits if added into your diet. Research suggests that consuming creatine at 0.1g/kg of bodyweight per day can increase performance and lead to greater training adaptations. The benefits of creatine on training are not solely on resistance training. Actually most benefits of adding lean muscle mass, increase strength and muscle morphology were seen in heavy resistance training athletes but other exercise modes took benefit from the supplementation from high intensity sprinters to endurance athletes. As you can see, if you are working out adding creatine to your daily life can have impact and help you increase lean muscle mass. Adding lean muscle mass means increase NEAT (Non Exercise...

  Walk into any supplement store, and you'll come across numerous BCAA products. This popularity stems from research highlighting BCAAs as one of the most commonly used supplements by athletes and bodybuilders. However, the fact that BCAAs play a vital role in muscle growth doesn't necessarily mean that supplementing with them provides any additional benefits. A recent study suggests that BCAA supplements are, at best, inferior to complete proteins and, at worst, a complete waste of money. BCAAs, consisting of three amino acids (leucine, isoleucine, and valine), stimulate muscle-building processes. Amino acids serve as the building blocks for all proteins in your body. One of the BCAAs, leucine, is particularly important for muscle protein synthesis. Consequently, supplement companies began selling expensive BCAAs, and people have been purchasing them for years. Repeated research findings demonstrate that BCAA supplementation isn't particularly useful, especially when you...

  Some believe that eating right after a workout impacts your results. However, research indicates that meal timing does not influence muscle building or strength gains. In the study, 30 regular weightlifters were divided into two groups: one consumed 25 grams of protein immediately before and after training, while the other group had 25 grams three hours before and three hours after their workout. Both groups trained four times per week following the same regimen. After eight weeks, both groups experienced similar improvements in muscle strength, muscle mass, and workout performance. While many focus on specific details, as Arnold Schwarzenegger famously says, “It doesn’t matter.” When it comes to protein intake, the overall amount consumed daily is more important than the timing or type of protein. Over the past decade, research consistently shows that daily protein intake matters most. It's recommended to consume between 0.6 to 1 gram of protein per pound of your target body we...

  While some might dismiss multivitamins as mere "expensive urine," they could actually be a low-risk supplement with significant benefits you shouldn't overlook. A comprehensive multi-year study involving over 21,000 participants found that taking a daily multivitamin can enhance cognitive function. The study , which spanned three years and included four different conditions—comparing multivitamins to placebos and other supplements—revealed two key improvements among those who took a daily multivitamin: Memory Enhancement : Participants experienced a notable boost in episodic memory, which is the ability to recall specific events and experiences. Overall Cognitive Function : The multivitamin group scored higher on tests of global cognitive function, indicating better general brain health and performance. Researchers pointed out that many individuals, particularly older adults, often do not get all essential vitamins and minerals through diet alone. Deficiencies in nutrie...

  Hydration is crucial for peak performance, but sometimes water alone isn't enough. Depending on your exercise routine and how much you sweat, you might need an electrolyte boost. Research indicates that hydrating with electrolytes before or after a workout can enhance performance, reduce fatigue, and speed up recovery. Despite the popularity of pre-workout drinks and coffee, studies suggest that at least 50 percent of people start their workouts dehydrated. Even without caffeine, heavy sweating can significantly impact your performance. During intense, prolonged workouts, or when exercising in the heat, most people lose approximately 1.5 to 2 liters of water per hour, with some sweating even more. Studies show that for every percentage of water lost, performance declines. High sodium loss can affect muscle contraction, fatigue, endurance, and recovery. Adding a small amount of sodium can help prevent or reduce muscle cramps. Wondering if you need water or more electrolytes? Here...

  Deciding which protein powder is worth your investment can be challenging. However, a recent study provides valuable insights into the most effective options for muscle gain, particularly for older adults engaging in weight training. The research indicates that whey, milk, and soy protein are notably effective in promoting muscle and strength development as you age. The study reviewed 78 clinical trials involving individuals over 40 years old. Findings revealed that consuming protein alone improved muscle and mobility, but the most substantial benefits were observed when protein intake was combined with resistance training. The researchers analyzed six types of protein—whey, milk, soy, casein, peanut, and meat—across a sample of over 5,000 participants. A significant limitation of the study was the diverse environments of the participants, ranging from community settings to hospitals, and their varied workout routines. Previous studies have suggested that the total daily protein...

  How often do you eat fish? This question could determine whether you need to add fish oil supplements to your diet. Research suggests that these supplements are beneficial for those who don’t consume much fish. However, there can be downsides for those who already include a significant amount of fish in their diet. The Benefits of Eating Fish Studies have shown that consuming a 4 to 6-ounce serving of fatty fish, such as salmon, mackerel, or sardines, at least twice a week can significantly improve heart and brain health. Fish is rich in omega-3 fatty acids, which are crucial for maintaining cardiovascular and cognitive functions. The Role of Fish Oil Supplements Given the known benefits of fish, fish oil supplements were developed as an alternative for those who don’t eat fish regularly. However, the research surrounding these supplements is somewhat ambiguous. For instance, while they might benefit some people, they could increase the risk of atrial fibrillation (A-fib) in othe...

  Supplement companies often promote their products as revolutionary, but the term "supplement" accurately describes their purpose: they are supplementary. These products are not pivotal to achieving gains, and most lack robust scientific backing. However, creatine monohydrate stands out as a well-supported exception. Here's a guide on how to incorporate it into your regimen: Recommended Dosage Take 3 to 5 grams of creatine monohydrate daily. Contrary to some practices, a loading phase is unnecessary. Optimal benefits can be attained quickly without this phase. Timing of Intake Creatine can be consumed at any time during the day. However, it is advisable to avoid taking it with caffeine. Some studies indicate that the effectiveness of creatine may be reduced when taken alongside caffeine, although the evidence is mixed and the underlying mechanisms are not fully understood. If possible, separate the intake of creatine and caffeine. Safety Profile Creatine is safe for cons...

  Have you ever observed how a sommelier tastes wine? They take a sip, swirl it around their palate, and then spit it out. Interestingly, a similar technique might be applied to your pre-workout routine for enhanced performance benefits. Research Findings Researchers have discovered that rinsing your mouth with a carbohydrate-based drink before exercise sets can improve workout performance. This sommelier-like pre-workout approach was tested by having participants use the sip-swirl-spit method with both a carbohydrate-based drink and a placebo prior to performing deadlifts. The findings revealed that the carbohydrate drink significantly increased power output and the total weight lifted during the workout without increasing perceived exertion. In other words, participants did not feel more exhausted despite working harder. Previous Research This isn't the first instance of a pre-set carbohydrate rinse showing positive results. Earlier studies indicated that a pre-workout carbohydr...

  Ginkgo biloba, one of the oldest tree species, has gained immense popularity as a herbal supplement. However, its appeal seems to stem more from its intriguing name than scientific backing. Recent research indicates that Ginkgo does not enhance memory, cognition, or prevent dementia. Despite its presence in products aimed at improving focus, randomized controlled trials consistently show no benefits. For instance, a study involving over 3,000 adults aged 72 to 96 who took 240 mg daily for six years found no positive effects. Another significant study , aptly named the “Ginkgo Evaluation of Memory” study, also reported no cognitive benefits or protection against Alzheimer’s. The supplement industry often makes unverified claims, but the evidence supporting Ginkgo biloba is notably weak. The National Institutes of Health even stated, “There’s no conclusive evidence that ginkgo is helpful for any health condition.” This is a strong indictment. If you still want to try Ginkgo or bel...

  It might sound like old news, but another study is highlighting the remarkable benefits of creatine. This time, researchers have found that even a small dose of creatine monohydrate can significantly enhance muscle recovery and alleviate soreness. The Research In this recent study , scientists investigated whether taking creatine for 28 days prior to intense exercise could speed up the recovery process from muscle damage. They focused on key recovery indicators: muscle soreness, strength recovery, and inflammation. Participants were split into two groups: one received a daily creatine supplement, while the other was given a placebo with no active ingredients. Key Findings The group taking creatine showed notable improvements compared to the placebo group, including: Decreased Muscle Soreness Quicker Strength Recovery Enhanced Range of Motion These benefits were achieved with just 3 grams of creatine monohydrate per day, showcasing the effectiveness of a relatively low dose. Selec...

  Cognitive decline is a natural part of aging, but it doesn't have to be as daunting as you might think. A recent meta-analysis of eight studies has revealed that creatine supplementation  can help maintain a sharp memory, with its benefits increasing as you age. The researchers discovered that daily creatine supplementation led to significant improvements in short-term memory, long-term memory, and working memory. Creatine is particularly beneficial for the brain when it's under metabolic stress, such as from sleep deprivation, travel, or the aging process. When the brain is overwhelmed, additional creatine helps it function optimally, rather than struggling to meet increased demands. What makes this study stand out is its finding that higher doses of creatine do not necessarily lead to greater memory benefits. While earlier research suggested that 10 grams of creatine, compared to the 3 to 5 grams typically recommended for muscle and strength, provided more cognitive benefi...