These are the reference documents I give my own clients. Every claim is linked to the research behind it - peer-reviewed papers where they exist, and the specific timestamp in a podcast episode where they do not. Nothing here is behind an email form.
They are written to be read in any order. If you only read one, make it the protein section of whichever page applies to you. It is the single change that moves the needle fastest for most people.
What actually drives hypertrophy and strength - protein sufficiency, progressive intensity, and adequate rest - plus why protecting lean mass matters more the older you get.
Where your calories actually go, the four categories of daily energy expenditure, and why tracking beats willpower.
What to consider after nutrition, sleep and training are handled - protein, EPA and DHA, vitamin D, B vitamins, magnesium and calcium - with the evidence for each.
How much, when, and why drinking to thirst is not a strategy.
Why range of motion changes slowly, what actually produces lasting change, and how it protects you as you age.
Every new client starts with a free one-hour assessment, including a full movement screen. No cost, no obligation.