Nutrition
What to eat, what to drink, and what's actually worth supplementing.
🍺 Alcohol
What alcohol actually does to hormones, sleep, and recovery — and how to drink with the least cost to training.
🔥 Fat Loss
Deficit size, protein and training to protect muscle, and the tactics that matter far less than people think.
🦢 Gut Health
Tim Spector's microbiome science — 30 plants a week, why personalised responses are real, and why calorie counting oversimplifies.
💧 Hydration & Electrolytes
Water vs. electrolytes, how much you actually need, and why sodium isn't the enemy.
🥑 Nutrition Guide
What to eat and what to avoid, ranked best to worst across every food category.
💊 Supplements, Rated
Evidence-tiered verdicts on 23 common supplements — what's worth it and what to skip.