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Evidence-based protocols for high-performance humans.
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The Caffeine-Sleep Algorithm: Optimizing The Trade-Off.
Caffeine enhances performance but destroys recovery. New 2025 data reveals how to balance the conflict using timing, dosage, and genetics.
The Myth of the Anabolic Window: Why You Can Stop Rushing Your Shake
Evidence suggests the "30-minute window" is actually a 24-hour cycle. New meta-data reveals why total daily protein intake matters far more than post-workout timing.
Oatmeal: Nutrient Thief or Superfood? (Debunking the Phytic Acid Myth)
Influencers claim oatmeal contains "antinutrients" that block mineral absorption. The science says they are missing the bigger picture. Here is why Beta-Glucan outweighs the risks.
The 10,000 Step Lie: Anatomy of a Marketing Myth
The "golden rule" of 10k steps wasn't born in a lab; it was invented to sell Japanese pedometers in 1965. New mortality data suggests the health benefits actually plateau much earlier than you think.
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