Journal
Field notes.
Short essays on what to take, what to skip, and how to tell the difference.
Basics · 4 min read
How to actually read a supplement label
The one section most people skip is the one that matters. A short guide to decoding a bottle in under two minutes.
Vitamins · 5 min read
Vitamin D in winter: how much is actually enough?
Latitude, skin tone, and time of year all matter. Here's a framework, not a prescription.
Minerals · 3 min read
Magnesium: glycinate, citrate, or oxide?
The form on the label matters more than the milligrams. A quick primer on which magnesium does what.
Fitness · 4 min read
Protein timing is mostly a myth
The 'anabolic window' has been oversold for two decades. Here's what the research actually says.
Quality · 5 min read
Third-party testing: what it actually means
Not every seal is equal. A short guide to the certifications worth trusting and the ones that mean nothing.
Gut Health · 4 min read
Probiotics: the strain matters more than the CFU count
50 billion CFU sounds impressive. It's also mostly meaningless without the strain names.