Super Digestible - November 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: Assess sweat rate to establish estimated fluid losses before ultramarathons in the heat, finishing ultramarathons in a hydrated state significantly reduces risk of kidney injuries 🥵

DO: Use caffeine supplementation (~3 mg/kg) to enhance power outcomes in resistance exercise (e.g. powerlifting / olympic lifting) 💥

DO: Increase pre-exercise carbohydrate fuelling prior to endurance exercise in the heat (>34°C), hot environments reduce exogenous carbohydrate oxidation leading to a greater emphasis on endogenous carbohydrate stores 🍝