Nutrition Science

Aim for 0.7-1g/lb bodyweight daily, distributed across 3-4 meals. Source matters less than total amount. Prioritize whole food sources when possible.

Eat fatty fish 2-3x weekly or supplement with 2-4g EPA/DHA. One of the better-supported supplements for overall health.

Increase fiber gradually through whole foods (vegetables, legumes, whole grains, fruits). Aim for 25-35g daily. Gut adaptations take 2-4 weeks.

Test vitamin D, B12, and iron if symptomatic. Supplement vitamin D (2000-5000 IU) and magnesium (300-400mg glycinate) as reasonable defaults for most.

Choose high-quality, third-party tested fish oil. 2-4g EPA+DHA daily for therapeutic effects. Prioritize EPA-dominant formulas for cardiovascular and anti-inflammatory benefits.

Test your levels (25-OH vitamin D). Aim for 40-60 ng/mL through sun exposure, diet, or supplementation (typically 2,000-5,000 IU/day). Take with fat for absorption.

Supplement with 200-400mg of a well-absorbed form (glycinate, citrate, or threonate). Take in the evening for sleep benefits. Test RBC magnesium if concerned about status.

Strong observational evidence for cardiovascular and longevity benefits. 15-20 min at 174-212°F, 3-7x/week. Hydrate well. Post-workout may impair hypertrophy—separate by 3+ hours.

Useful for mood, alertness, and recovery on non-training days. Avoid within 4 hours after strength training if hypertrophy is the goal. 50-59°F for 2-5 minutes is the researched sweet spot.