Nutrition
Fermented Foods: Kimchi, Sauerkraut and More
What fermentation is, which foods contain living cultures, and what the Stanford study shows about microbiome diversity.
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Evidence-based articles on nutrition, training and health. Practical knowledge for your everyday life.
22 Articles
Protein Nutrition
L-Leucine: Amino Acid, Daily Requirement and State of Research
L-Leucine at a glance: its role in protein metabolism, daily requirement, leucine threshold and scientific basics.
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Micronutrients: Magnesium, Zinc and Selenium
Why magnesium, zinc, and selenium matter, what functions they serve, and how to meet your needs through diet.
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Omega-3 & Omega-6: Sources and Recommended Amounts
Omega-3 and omega-6 are essential fatty acids. Where they are found, which amounts authorities recommend and that no target ratio has been set.
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Gut Health & the Microbiome: What Research Shows
What is the gut microbiome and why does it matter? Prebiotics, probiotics, fibre diversity, and the gut-brain axis explained.
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Dietary Fiber: The Underrated Nutrient
Why dietary fiber is an important part of a balanced diet. Recommendations, sources and practical tips.
Read more Training Transparency
Recovery Myths: What Really Helps with Regeneration
Ice baths, foam rolling, stretching: which recovery methods are overrated and what the research actually recommends.
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Supplements Fact Check: What Is Actually Worth It?
BCAAs, glutamine, vitamin gummies and more: what current research says about the most popular supplement categories and where your money is better spent.
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Calculating Calorie Needs: BMR, TDEE & Macros
How to calculate your calorie needs: Mifflin-St Jeor formula, activity factor and macronutrient distribution simply explained.
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Understanding Protein Quality: PDCAAS, Bioavailability & Amino Acids
Not all protein is equal. Learn what PDCAAS, DIAAS and bioavailability mean - and why the pea + hemp combination delivers a complete amino acid profile.
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Not All Creatine Is Created Equal: Why Quality Matters
Creatine monohydrate compared: which brand to choose, how to dose it correctly and why Creapure with 99.9% purity is considered the gold standard.
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Amino Spiking: What It Is and How to Spot Protein Quality
How manufacturers inflate protein content with glycine, taurine and creatine and how to identify real quality from ingredient lists and amino profiles.
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Combining Endurance and Strength: The Interference Effect
How to combine cardio and strength training without the interference effect blocking your muscle growth. Concurrent training explained by current research.
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Fairy Dusting: When Supplements Only Work on the Label
Why some supplements contain ingredients only in tiny amounts and how to put the amounts stated on the label into context.
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The Simple Principles of Nutrition
The most important nutrition principles based on current research. Macronutrients, meal timing and sustainable habits.
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Plant-Based Protein: What You Should Know
Are plant-based proteins really equivalent to whey? The science on bioavailability, amino acid profiles and how to combine plant sources.
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Problematic Additives in Dietary Supplements
Sweeteners, emulsifiers and colourants in dietary supplements: what authorities and studies say about them.
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How Much Protein You Really Need
Your daily protein needs explained: science-backed recommendations by activity level, distribution across meals and how plant protein compares to whey.
Read more Training
Sleep & Recovery: The Underrated Success Factor
Why sleep is an underrated success factor for fitness and which habits support sleep.
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Strength Training for Beginners: The Key Fundamentals
Fundamentals for getting started with strength training. Exercise selection, training frequency, volume per muscle group, and progression.
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Stress & Cortisol: How Chronic Stress Sabotages Your Fitness
What research shows about stress, cortisol and training, and which strategies for everyday life have been studied.
Read more Supplements Nutrition
Dietary Supplements: What the Science Says
An overview of dietary supplements: which nutrients have approved health claims and how to spot marketing promises.
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