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📚 The Knowledge

Honest, research-backed information on nutrition, supplements, and performance. No sponsored fluff. No bro science. Just what the evidence actually says — organized around your goals.

Supplements — what works, what does not

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Creatine — the most researched supplement in history

What it actually does, who benefits, how to take it, and why most people still get it wrong.

Muscle buildingPerformanceAll ages

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Protein powder — how to choose one that is actually clean

What to look for on a label, what to avoid, whey vs. plant-based, and how much you actually need.

Muscle buildingWeight lossRecovery

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Peptides — what they are and what the research actually says

BPC-157, Semaglutide, TB-500 — separating the hype from the evidence on peptide therapy.

RecoveryLongevityAdvanced

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Pre-workout — what is effective vs. what is just marketing

Caffeine, beta-alanine, citrulline — which ingredients have real evidence and which are just filler.

PerformanceEnergy

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Omega-3s — why most people are deficient and how to fix it

Fish oil, krill oil, algae-based — the difference matters. Here's what to look for and how much to take.

Heart healthInflammationBrain

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Magnesium — the most overlooked mineral in performance nutrition

Sleep, muscle function, stress — magnesium affects all of it. Different forms do different things.

SleepRecoveryStress

Nutrition science — the "why" behind what you eat

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How insulin works and why it matters for fat loss

Understanding insulin is the key to understanding why some diets work and others do not — regardless of calories.

Weight lossMetabolic health

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Seed oils — what is the actual evidence?

Canola, soybean, sunflower — the debate explained. What the research says and what to cook with instead.

InflammationHeart health

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Gut health — how your microbiome affects everything

Performance, immunity, mood, weight — your gut microbiome influences all of it. Here's what actually moves the needle.

ImmunityPerformanceMood

Goal guides — your personal nutrition roadmap

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Building muscle over 45

Protein targets, timing, supplements, and what changes after 40

Protein first. Aim for 0.7–1g per lb of bodyweight. After 40, muscle protein synthesis is less efficient — you need more protein, not less.

Creatine is non-negotiable. 3–5g daily. The evidence for muscle preservation and strength in older adults is stronger than for any other supplement.

Sleep is your anabolic window. Growth hormone peaks during deep sleep. Poor sleep = poor recovery. Magnesium glycinate before bed helps.

Prioritize anti-inflammatory foods. Fatty fish, olive oil, leafy greens, berries. Inflammation is the enemy of recovery at any age.

Don't fear carbs around training. Complex carbs before and after lifting fuel performance and recovery. Paleo and Keto can work, but carb timing matters.

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Fueling a student athlete

What high school and college-bound athletes actually need to eat

Calories first. A 16-year-old training 2+ hours a day may need 3,500–4,500 calories. Undereating is the #1 mistake young athletes make.

Pre-game meal: 3 hours before. Complex carbs + lean protein. Rice, pasta, chicken, oatmeal. Avoid high fat and high fiber right before competition.

Recovery window: within 45 minutes. Protein + carbs immediately after training. Chocolate milk is genuinely one of the best recovery drinks ever studied.

Hydration is performance. Even 2% dehydration measurably hurts speed and decision-making. Electrolytes matter more than water alone during long sessions.

Creatine: wait until 18. The evidence is strong for adults but long-term safety data for younger teens is limited. Focus on food quality first.

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Marathon and endurance nutrition

How to fuel long training blocks and race day

Carbohydrates are your primary fuel. For runs over 60 minutes, glycogen depletion is the enemy. Don't let keto ideology get in the way of performance.

Carb loading: 2–3 days before race day. Increase carb intake to 8–10g per kg of bodyweight. Pasta, rice, sweet potatoes — keep fat low during this window.

During the run: 30–60g carbs per hour. Gels, chews, bananas — whatever your gut tolerates. Train your gut the same way you train your legs.

Protein matters more than runners think. 1.4–1.7g per kg for endurance athletes. It preserves muscle and supports immune function during high mileage weeks.

Iron and Vitamin D. Two of the most common deficiencies in endurance athletes. Get bloodwork done before supplementing — both can be harmful in excess.

📚 The Knowledge

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