Diet & Nutrition

Diet & Nutrition for Performance & Longevity

Evidence-based nutrition principles for athletes, longevity seekers, and anyone optimising their body composition. From foundational macros to peptide-nutrition synergies — grounded in ongoing research.

Foundational Principles

These principles apply whether you are on a peptide protocol, a performance cycle, or simply optimising for health and longevity. Get these right before adding any compounds.

Macronutrients

Protein

The primary driver of muscle protein synthesis. Essential for recovery, immune function, and enzyme production. Target 1.6–2.2 g per kg of bodyweight for active individuals.

Chicken breastEggsGreek yoghurtSalmonWhey proteinTempeh

Carbohydrates

The body's preferred fuel for high-intensity training. Replenish glycogen post-workout and support thyroid and hormonal function. Prioritise complex, low-GI sources.

OatsSweet potatoBrown riceQuinoaFruitLegumes

Healthy Fats

Critical for hormone production (testosterone, cortisol, oestrogen), fat-soluble vitamin absorption, and anti-inflammatory pathways. Do not drop below 0.8 g per kg.

AvocadoOlive oilFatty fishNutsSeedsEgg yolks

Zinc

Testosterone synthesis, immune function, protein metabolism

Food sources: Oysters, beef, pumpkin seeds, legumes

Magnesium

Sleep quality, muscle relaxation, 300+ enzymatic reactions

Food sources: Dark leafy greens, nuts, dark chocolate, whole grains

Vitamin D3

Testosterone modulation, bone density, immune regulation

Food sources: Fatty fish, egg yolks, fortified foods, sunlight

Omega-3 (EPA/DHA)

Inflammation resolution, cardiovascular health, cognitive function