Nutrition Science Basics.
Macros, fats, supplements, magnesium forms, omega-3 sources. The unglamorous fundamentals most plans skip in favour of complexity. The fundamentals are most of the lift.
10 articles in this pillar.
Macros Without the Dogma: Protein, Carbs, and Fat Explained
Most macro arguments online are tribal. The principle is simpler than any of them: protein first, then fats and carbs as energy levers around your training and goals.
Magnesium Forms Compared: Which Actually Gets Absorbed
Magnesium oxide dominates supermarket shelves and barely crosses the gut wall. Glycinate, malate, and threonate are different molecules with different reads. Form matters.
Hormonal Balance Through Nutrition: A Practical Guide
Hormones regulate nearly every aspect of body composition and health. Your diet is one of the most powerful tools for supporting hormonal balance.
Protein Requirements: How Much You Actually Need (Based on Your Goals and Data)
Generic protein calculators use body weight alone. Your actual requirements depend on lean mass, activity, age, and goals, all of which vary enormously between individuals.
The Supplement Industry's Dirty Secrets: What a Formulator Wants You to Know
Most supplements contain less active ingredient than the label implies. As a formulator, here is what I wish every consumer knew before spending another dollar.
Why Most Meal Plans Fail (and What Data-Driven Nutrition Does Differently)
Generic meal plans ignore the single most important variable in nutrition: you. Here is why they fail and what actually works for lasting body composition change.
Alcohol and Body Composition: What the Data Shows
Alcohol does not just add empty calories. It fundamentally alters how your body processes and stores fat. Here is what the data shows.
Seed Oils: What the 2026 Evidence Actually Says
The discourse on seed oils is louder than the data. The data is more boring and more useful. Here is what the meta-analyses now show, and where the practical signal sits.
The First 12 Weeks: What to Expect When You Change Your Diet
The first 12 weeks of dietary change are predictable, challenging, and transformative. Knowing what to expect at each stage prevents the mistakes that derail progress.
Omega-3 in New Zealand: Green-Lipped Mussel vs Wild Salmon vs Fish Oil
EPA and DHA carry different physiological roles. NZ is one of a few countries with a working green-lipped mussel industry, and a thriving wild salmon and fish-oil supplement market. The profiles differ. The read is not the same.
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