Super Digestible - December 2025 ✅
You monthly nutrition science cheat sheet.
What is Super Digestible?
Every day I post a research breakdown of the latest nutrition science related to human performance, health and the power of food. The daily 1-min reads are a great way to stay on top of the research. But, I want to make actionable summaries even more accessible 📝
Therefore, I started Super Digestible, a monthly newsletter containing a one-to-two sentence summary of each study I’ve reviewed that month. Focusing specifically on how you can apply these findings in your own practice ✅
Each study will be filtered into: DO, CONSIDER, DON’T. Based on the research findings, paired with my professional experience in the world of elite sport 🏆
This is your monthly research cheat sheet, so you can stay at the very pinnacle of science-based performance nutrition 🏔
A huge shoutout to Daniel Rowland who inspired this format. I highly recommend following Daniel’s Endurance: Ideas & Implementation Substack.
The Super Digestible newsletter is a paid subscriber special. If you’re not a paid subscriber yet but want to know more, check out January & February’s editions for free!
Each item is linked to the original research breakdown. Just click on the DO, CONSIDER, DON’T 👈
Please note that paid subscribers have access to all previous research breakdowns via the Performance Archive 📚
✅ DO these things…
DO: Complete heat maintenance protocols (e.g. 9 x 1 hr sessions over 3-weeks) after acclimation to potentiate performance and sweat rate improvements 🌡️
DO: Use a hybrid approach to hydration for ultra endurance, by using sweat rate data to inform upper and lower limits of fluid and electrolyte intake, but drinking to thirst within those limits 💧
DO: Use protein supplementation as your primary supplement to enhance athletic performance (e.g. power and endurance), and to optimise performance consider both creatine and beta-alanine to round off your top 3 supplements 💊
