Where it comes from, how to tell it apart from fat and what really helps.
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Supplements
Evidence & Priorities
Which supplements genuinely make a difference, and where you're just draining your budget.
- 17 pages
- 7 chapters
Free
What this is about
Why supplements aren't the lever you think they are.
Supplements are the last few percent, not the first fifty.
Many people ask which supplement to buy first, instead of asking whether training, nutrition and sleep are already dialled in enough for a supplement to have anything to add.
- Evaluate the Effect
- Understand Dosage
- Spot Quality
- Set Priorities
“Swallowing more doesn't automatically mean achieving more.”
What’s inside
7 chapters, 17 pages.
- 01Page 3
Introduction
Why “just take more supplements” is the wrong approach
- 02Pages 4 to 8
The 5 Basic Supplements
Protein, creatine, vitamin D, omega-3, magnesium at a glance
- 03Pages 9 to 10
Evaluating the Evidence
What's backed by studies, and what's just marketing
- 04Pages 11 to 13
Dosage and Quality
Amount, timing and how to recognise reputable products
- 05Page 14
Myths Checked
The most common misconceptions about supplements
- 06Page 15
When It's Worth Talking to a Doctor
Interactions and pre-existing conditions
- 07Page 16
Closing
What really matters now
A look inside
This is what it looks like.
Three real pages from the guide.
What you take away
What you'll take away from this guide.
01
What actually works
Which supplements can often make sense.
02
Dosage and quality
How to correctly judge amount and product quality.
03
Set priorities
Which 2 to 3 supplements make the biggest difference.
A supplement can add to a good foundation. It can't replace one.
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