Monday, 7 September 2026

Category 09 / 10 · HiPerformance Culture

Nutrition

What you eat feeds more than the body: blood sugar, inflammation and the gut all shape attention and mood under load.

The holdings here take on contested territory, from seed oils and NMN supplements to post-meal walks and multivitamins, weighing each claim against peer-reviewed evidence.

Browse all entries ↓
Featured · Trend Breakdown Non-Coeliac Gluten Sensitivity: Is It Real, or Is It FODMAPs? →

Two-minute wins

Three real starts. No reading list required.
Test yourself20 questions

Supplement Habits Self-Reflection: How Do Your Choices Match the Evidence?

Go →One findingone sentence

Gluten sensitivity is real in a minority; most self-diagnosed cases are FODMAPs or nocebo, not gluten.

Go →First stepstep 01 of 12

90-Day Metabolic Reset: A Protocol for Sustained Physical and Mental Energy

Go →

The Best of Nutrition

No. 09 · Editorial selection
Editor's Pick

Omega-3 Fatty Acids

GlossaryDefined term1 min read

Omega-3 fatty acids: definition of ALA, EPA, and DHA, their anti-inflammatory and structural roles, best food sources, and cardiovascular evidence.

Also worth your time

GlossaryBeta-HydroxybutyrateProtocol90-Day Metabolic Reset: A Protocol for Sustained Physical and Mental Energy
  1. MicrogliaGlossary
  2. PolyphenolsGlossary
  3. Vinegar Before Meals: Does It Really Blunt Your Blood Sugar Spike?Trend
  4. Fermented Foods and Gut Health: Do They Really Beat Fibre?Trend
  5. L-TheanineGlossary

The concepts this library cites most; New is ordered by publish date.

Long-form investigations

Deep Dives

Long-form investigations with full bibliographies, written to be read and cited.

    Latest from this pillar

    Latest Additions

    2026-08-19 Nutrition - latest
    Guide

    Supplementation Mastery: The Science of Performance-Enhancing Compounds

    You take supplements.

    Guide13 chaptersLead story
    Latest Briefs 7 items
    Guide

    Gut-Brain Mastery: The Evidence-Based System for Optimising Your Microbiome

    You track your macros, optimise your sleep, and periodise your training, but you have probably never deliberately shaped the microbial ecosystem that influences whether your prefrontal cortex fires efficiently, whether your stress response stays calibrated, and whether your immune system supports or undermines your cognitive output.

    guide2026-08-19
    Guide

    Intermittent Fasting & Cognition: The Complete Science of Metabolic Brain Enhancement

    You eat within a 15-hour window.

    guide2026-08-19
    Guide

    Cognitive Fuel: The Evidence-Based Nutritional Framework for Brain Performance

    You would never fill a high-performance engine with contaminated fuel and expect it to run at full capacity.

    guide2026-08-19
    Guide

    The Anti-Inflammatory Performance Diet: How Chronic Inflammation Destroys Focus

    You optimise your sleep.

    guide2026-08-19
    Guide

    Nutrition Science: The Complete Evidence-Based System for High-Performance Fueling

    You already know nutrition matters.

    guide2026-08-19
    Assessment

    Supplement Habits Self-Reflection: How Do Your Choices Match the Evidence?

    A 20-scenario, literature-informed structured self-reflection about how you decide on supplements - evidence-tier awareness, deficiency-risk match, interaction knowledge, dose habits, and source and quality checks - across five editorial groups. It does not tell you which supplement to take, and it does not tell you whether any supplement is safe, effective, or appropriate for you. Supplements can interact with prescription medication; this questionnaire is not a substitute for advice from a clinician or pharmacist.

    assessment2026-08-18
    Assessment

    Eating Timing Self-Reflection: How Does Your Pattern Fit Your Life?

    A 20-scenario, literature-informed structured self-reflection about the consistency, body awareness, exercise fit, and social fit of your eating timing across five editorial groups. It is not a fasting-suitability screen.

    assessment2026-08-18

    The newest additions to this pillar, dated as published.

    What the evidence says

    The findings, in one line each.

    The load-bearing conclusions in Nutrition, each one traceable to a fully sourced piece. Start here, then go as deep as you like.

    Read

    The long-form reads: the investigations above, plus goal-organised guides that walk you through.

    Practical walkthroughs

    Guides

    Outcome-organised, do-this-next walkthroughs toward a specific goal. The chapter path is the map.

    • Guide13 chapters · ~99 min

      Supplementation Mastery: The Science of Performance-Enhancing Compounds

      1. The Argument in Brief
      2. The Short Version
      3. The Evidence Hierarchy for Performance Supplements
      4. Protocols, Dosing, and the Science of Supplement Stacking
      5. + 9 more chapters
    • Guide13 chapters · ~84 min

      Gut-Brain Mastery: The Evidence-Based System for Optimising Your Microbiome

      1. The Argument in Brief
      2. The Short Version
      3. The Gut Brain Connection: Five Communication Pathways
      4. Protocols: The Gut Brain Connection in Practice
      5. + 9 more chapters
    • Guide13 chapters · ~90 min

      Intermittent Fasting & Cognition: The Complete Science of Metabolic Brain Enhancement

      1. The Argument in Brief
      2. The Short Version
      3. The Core Framework of Intermittent Fasting Benefits
      4. Practical Application: Protocols for Cognitive Enhancement
      5. + 9 more chapters
    • Guide13 chapters · ~112 min

      Cognitive Fuel: The Evidence-Based Nutritional Framework for Brain Performance

      1. The Argument in Brief
      2. The Short Version
      3. The Brain Food Evidence Hierarchy
      4. Your Cognitive Fuel Playbook
      5. + 9 more chapters
    • Guide13 chapters · ~88 min

      The Anti-Inflammatory Performance Diet: How Chronic Inflammation Destroys Focus

      1. The Argument in Brief
      2. The Short Version
      3. The Anti-Inflammatory Diet Framework
      4. Anti-Inflammatory Diet Protocols and Practical Application
      5. + 9 more chapters
    • Guide13 chapters · ~92 min

      Nutrition Science: The Complete Evidence-Based System for High-Performance Fueling

      1. The Argument in Brief
      2. The Short Version
      3. The Core Framework of Evidence-Based Nutrition for Performance
      4. Practical Protocols for Nutrition for Performance
      5. + 9 more chapters

    Reference

    Look it up fast: every concept defined and traced, and the whole topic compressed onto a card.

    Defined terms

    Glossary

    Every concept in the category, in plain language and traced to its source, each with its own picture.

    Practice

    Turn the evidence into something you can run, then see where you stand.

    Run the science

    Protocols

    Step-by-step routines that turn the evidence into a practice you can run. The shape of each method is its blueprint.

    • Protocol

      90-Day Metabolic Reset: A Protocol for Sustained Physical and Mental Energy

      A 90-day programme for metabolic awareness, learning to read your body's signals of energy, hunger, and steadiness, grounded in metabolic science

      1. Foundation
      2. Optimisation
      3. Mastery

    Locate yourself

    Assessments

    Short self-tests that place you on the evidence and personalise the path. Each one is an instrument you operate.

    • Assessment

      Supplement Habits Self-Reflection: How Do Your Choices Match the Evidence?

      Measures: Supplement Decision Habits

      Take the test →
    • Assessment

      Eating Timing Self-Reflection: How Does Your Pattern Fit Your Life?

      Measures: Eating Pattern Profile

      Take the test →
    • Assessment

      Brain Food Self-Reflection: How Does Your Plate Match the Research?

      Measures: Brain-Nutrition Habits

      Take the test →
    • Assessment

      Anti-Inflammatory Diet Self-Reflection: How Does Your Plate Match the Research?

      Measures: Anti-Inflammatory Eating Habits

      Take the test →
    • Assessment

      Gut-Brain Diet Self-Reflection: How Does Your Plate Match the Research?

      Measures: Gut-Brain Dietary Habits

      Take the test →

    Verdicts

    The folklore and the latest hype, run against the research and stamped.

    The Dispatch

    The evidence dispatch

    What changed in the science, what we re-reviewed, and the one finding worth your attention. Kept private, no spam, ever. Unsubscribe in one click.

    Keep exploring

    The rest of the field.

    Nutrition is one of ten categories. Jump to a sibling, or browse a format across every topic.

    Brain & BodyNutritionYou are hereHabitsDecisionsIdentityLearningSocialArenaLeadershipFlow

    Full Glossary

    Every defined term on the site, each traced to its source.

    Browse all terms →