If there’s one supplement that’s earned its place on the top shelf, it’s creatine. Backed by decades of research, trusted by athletes and everyday lifters alike, creatine does more than just add size to your biceps—it fuels your performance, supports recovery, and helps you train harder for longer. In this first part of our two-part series, we’ll break down the physical benefits of creatine: what it is, how it works, and why it might be the simplest, safest way to level up your training.

You already know creatine helps build strength, muscle, and endurance—but what if we told you it also fuels your brain? In this second part of our creatine deep dive, we shift the focus from the gym to the mind. From sharper memory and mental clarity to its potential role in fighting neurodegenerative diseases like Alzheimer’s and dementia, creatine is proving to be a powerful ally in cognitive health. Let’s explore how this trusted supplement is just as valuable for your brain as it is for your body.

For many of us, a cold beer or a glass of wine after a long day seems harmless. But if you're serious about your fitness goals, it's important to understand how alcohol affects your body and training. While the occasional drink won’t ruin your progress, regular consumption can significantly impact performance, recovery, and metabolism. Here’s what you need to know.

Looking to take your training and recovery to the next level? Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) are two powerful supplements that can help fuel your workouts, speed up recovery, and preserve lean muscle mass. Whether you're lifting heavy, running long distances, or just aiming for better recovery, understanding the benefits of BCAAs and EAAs can make a real difference. In this post, we’ll dive into the science behind these amino acids and how they can support your fitness goals.

Today’s diets are overloaded with omega-6, fueling inflammation and health issues. But the right omega-3 balance can turn the tide. Whether you’re a carnivore, vegetarian, or vegan, this guide breaks down why it matters, how our intake has changed, and the best sources to optimize your health.

Minerals are essential for our overall health because they play a key role in nearly every function of the body. Unlike macronutrients (carbs, proteins, and fats), minerals don’t provide energy, but they act as crucial building blocks and cofactors that help the body function properly. In Part 2 our cheat sheet takes a look at each of the 16 different minerals, how they function, why they are important and where to source them.