Creatine is one of the most extensively studied supplements in the world of sports. Although it has long been associated primarily with strength training in men, more and more women are turning to it to improve their strength, endurance, and recovery. When used properly, creatine supplementation can enhance the quality of your workouts, increase your exercise capacity, and support long-term fitness goals. In this article, we explain how creatine works in women, whether it causes water retention, what benefits it can offer in strength and interval training, and how to use it correctly to fully harness its potential. We also examine what current scientific research says about the safety and effectiveness of creatine.

Oxidative stress is a term that refers to a state of imbalance between free radicals and the body's ability to neutralize them with antioxidants. Free radicals are unstable molecules that can damage cells, which in turn leads to various diseases, including accelerated aging of the body, heart disease, and even cancer. Antioxidants are nutrients and dietary supplements that have a positive effect on counteracting free radicals.

Methylene blue – an inconspicuous blue dye that has had a surprising career: from the textile industry, through the first synthetic drug in history, to one of the most controversial nootropics in biohacking. Does it actually support brain and mitochondrial function, improve memory and mood, and slow down aging? Or is it an experiment fraught with real risk? In this article, I separate the facts from the hype and show how methylene blue works, what its advantages and disadvantages are, and when you absolutely should not reach for it.