Evidence, in plain English.
Notes on nutrition, training, hydration, and sleep from our founder and research team.
The Anabolic Window Is Wider Than You Think
The 30-minute post-workout rule has been repeated for decades. The research tells a more forgiving story.
Melatonin is the most-used sleep supplement in America. It's also one of the most misunderstood.
"Drink a gallon a day" is not a hydration protocol. Here's what the science actually says.
Creatine is the most-researched sports supplement in history. Women benefit at least as much as men.
A greens powder is not a substitute for vegetables. It is, however, a useful insurance policy.
Traditional sports drinks were designed for a specific problem most people don't have.
Every supplement brand claims it. Few can show you the paperwork.
42% of American adults are deficient. It's cheap to fix and worth doing.
A short field guide to spotting quality — and the tricks used to hide the lack of it.
Nutrient timing is overrated for beginners and useful for advanced athletes. Here's the playbook I actually use with clients.
Collagen is having a moment. The evidence is more measured than the marketing.
The COA is the receipt for your supplement. Here's what to look at first.