NutritionFuel During Training: When You Need Carbs and How to Avoid Energy CrashesThe evidence on intra-workout nutrition. When carbohydrates actually matter, and when they don't.Read (13 min)
Recovery · Level 2Fitness Recovery: What Works vs What's HypeThe evidence points to a clear recovery order. Sleep. Fuel. Load. Stress. Tools. Most "recovery hacks" sit lower than you might think.Read (11 min)
Motion · Level 3Intermediate Strength Training: Optimize Your Training VariablesOnce the basics are solid, the variables that drive further progress become more nuanced. Evidence-based guidance for the intermediate lifter.Read (16 min)
Recovery · Level 5Sleep Extension and Performance Protocols: A Deep DiveThe science of sleep extension for athletes. What the Stanford basketball study actually showed and how to apply it.Read (30 min)
Recovery · Level 3Managing Sleep Around Competition and TravelTravel disrupts sleep. Competition nerves disrupt sleep. Here's what the evidence says about managing both.Read (13 min)
Recovery · Level 4Sleep Quality Optimization: Beyond DurationSeven hours of poor sleep isn't equivalent to seven hours of quality sleep. The evidence on what actually improves sleep architecture.Read (19 min)