Super Digestible - July 2025 ✅

You monthly nutrition science cheat sheet.

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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!

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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 📚

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✅ DO these things…

DO: Use caffeine (up to a total of 5 mg/kg) during endurance exercise in the heat, it enhances late stage performance without increasing physiological strain 🌡️

DO: Consume a high omega-3 diet if engaging in contact sports or partaking in sports that are at risk of brain injury (e.g. cycling), mechanistic data shows that recovery of symptoms is significantly greater and injuries are lessened with high omega-3 diets 🧠

DO: Maintain a regular sleep schedule through the week and weekend, using the weekend to catch-up on sleep is worse for mental health that a consistent sleep schedule 💤