Super Digestible - May 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: Take a daily probiotic supplement, in addition to benefits for immunity and gut health, they may also improve weight loss outcomes (greater BF% loss) and improve VO2max 🧫

DO: Consume a diet high in omega-3 fatty acids or supplement daily to help reduce muscle damage after exercise, consistent higher intakes for multiple weeks prior to exercise are recommended to maximise effects 💥

DO: Eat 30g of 85% dark chocolate per day, female athletes experience improved functional performance, cognitive accuracy and reduced DOMS 🍫