Learn
Wellness Library
Science-based articles on training, nutrition and gut health — written by a geneticist, not copied from a template.
Does "Vitamin B10" (PABA) Actually Reverse Gray Hair?
PABA isn't an officially recognized vitamin, and the 'vitamin B10 reverses gray hair' claim traces to an 80-year-old rodent study on a different compound. Here's what...
The Bedtime Gut-Flush Drink: What The Science Shows
A viral bedtime 'gut-flush' drink promises a morning cleanse. The research shows magnesium, not the recipe, is doing the work, and there's a safety ceiling worth...
Magnesium Glycinate After 60: Does Food Beat the Supplement?
New research shows magnesium glycinate helps most when your diet already falls short, not as a universal upgrade over food after 60.
Do High-Protein Diets Carry Health Risks? Fact-Checked
The viral "high protein diets are dangerous" claim traces to one heavily-caveated study. Here's what it actually found, and what the much larger evidence since shows.
Gut Health and Sleep: The Circadian-Microbiome Link
Gut bacteria run on their own daily clock that talks directly to your circadian rhythm. Here's the real research behind the gut-sleep connection, in both directions.
Electrolytes for Everyday Life, Not Just Athletes
Mild dehydration hits everyone, not just athletes. Here's what the beverage hydration index and hospital dehydration data actually show about everyday electrolyte needs.
Deceptive Health Foods: What the Label Science Says
A viral "deceptive health foods" claim actually holds up: real studies show protein and gluten-free labels create a health halo that masks higher sugar and lower...
The Interval Method: What the Longevity Data Shows
A 5-year Norwegian RCT and a 122,000-person mortality study reveal what interval training actually does, and doesn't, prove for longevity.
Is It Really IBS? The Gut-Stress Connection
IBS-stress flares aren't imaginary: IBS patients show a measurably different CRH stress response. Here's what the psyllium evidence and dose data actually support.
Anti-Inflammatory Supplements: The Dose That Works
Most anti-inflammatory supplements underdose against the RCT evidence. Here's the curcumin dose the research actually supports, and how to check yours.
Caffeine as a Pre-Workout Performance Enhancer: The Real Dose-Response Data
Caffeine is the most studied performance supplement in existence. Here's the actual dose-response data — and why you likely need far less than most pre-workout products...
Gut Health at the Supermarket: What to Actually Put in Your Trolley
After six weeks of gut-health deep dives, here's the practical version: an actual Australian supermarket shopping list built on the research already covered, plus one correction...
Ultra-Processed Food and the Gut-Brain Connection: What the Evidence Shows
What's actually driving gut dysbiosis? Ultra-processed food is one of the clearest, most researched dietary triggers, here's the honest evidence, including what's still observational rather than...
Free · Ebook + audio
Get the framework behind the articles.
The Biotype Guide is the same framework Hugo starts every coaching client with — free, as an ebook and an audio version.
- Find your biotype and what it means for training volume and recovery
- Set up your eating around your body, not a generic template
- Practical first steps you can start this week