Nutrition
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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Evidence-based articles on nutrition, training and health. Practical knowledge for your everyday life.
22 Articles
Protein Nutrition
L-Leucine: The Key Amino Acid for Muscle Protein Synthesis
L-Leucine is the central amino acid for muscle building. Daily requirement, leucine threshold and scientific basics at a glance.
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Omega-3 & Omega-6: Why the Ratio Matters
The Western diet delivers too much omega-6 and too little omega-3. Why the ratio is crucial and how you can improve it.
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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 based on current research.
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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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Dietary Fiber: The Underrated Nutrient
Why dietary fiber is essential for digestion, blood sugar and long-term health. Current research, recommendations and practical tips.
Read more Supplements Transparency
Supplements Fact Check: What Is Actually Worth It?
BCAAs, glutamine, fat burners and more: what current research says about the most popular supplement categories and where your money is better spent.
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Problematic Additives in Dietary Supplements
Which supplement ingredients you should avoid and why: an evidence-based look at artificial sweeteners, emulsifiers and their effects on the gut microbiome.
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Fairy Dusting: When Supplements Only Work on the Label
Why many supplement ingredients are so underdosed they only work on the label and how to identify products that deliver effective doses backed by research.
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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.
Read more Supplements Nutrition
Dietary Supplements: What the Science Says
An evidence-based overview of dietary supplements. Which ones genuinely make a difference, which are overrated and how to spot marketing claims.
Read more Training
Stress & Cortisol: How Chronic Stress Sabotages Your Fitness
How chronic stress and elevated cortisol sabotage muscle building, testosterone and body composition and which evidence-based strategies actually work.
Read more Training Transparency
Recovery Myths: What Really Helps with Regeneration
Ice baths, foam rolling, stretching: which recovery methods are overrated, which actually work according to current studies and how to recover smarter.
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Sleep & Recovery: The Underrated Success Factor
Why sleep is the most underrated success factor for fitness and which evidence-based strategies measurably improve sleep quality and recovery.
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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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Strength Training for Beginners: The Key Fundamentals
Evidence-based fundamentals for getting started with strength training. Exercise selection, training frequency, and progression.
Read more Protein Transparency
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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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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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 sources for full muscle support.
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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.
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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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The Simple Principles of Nutrition
The core nutrition principles backed by current research: macronutrient distribution, meal timing, fibre, hydration and habits you can actually sustain.
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