Not the one that did nothing. The one where you later found out why it did nothing: wrong form, underdosed, or the study behind it was funded by the people selling it. The one I come across most is magnesium oxide. Bought because it is the biggest number on the shelf for the lowest price, and barely absorbed — and what you do not absorb is what causes the laxative effect people complain about. It is the cheapest mistake in the aisle, and most people have no idea they have made it. Your turn.

The pitch is fat burning through adiponectin. The evidence is animal studies at doses you could not reach from a capsule if you ate the whole bottle. There is no published, adequately powered human trial showing fat loss at any commercially available dose. Not a weak trial. None. Grade: Overhyped. This one is worth knowing because it is the cheapest failure mode in the aisle: a real mechanism in a rat, sold as a result in a human. Ever bought one of these?

Welcome. Quick orientation, then something you can use today. This group exists because food, training, recovery and supplements get treated as four separate problems by four different people who never talk to each other. They're one system. Everything here comes from that view. Here's where I'd start, because it's the fastest way to see how much of the supplement aisle is theatre. Pick up your magnesium. Look at the form on the back, not the front. Magnesium oxide is in most cheap products and is poorly absorbed — and what you don't absorb is what causes the laxative effect people complain about. Glycinate and citrate do considerably better. Nothing on the front tells you which you're holding: it says "Magnesium 400mg" either way, because that number is the mass of the compound, not what reaches you. That's the pattern the whole guide is built on. A compound can be well evidenced and still be useless in the bottle you actually bought. What form is yours? Curious what the split looks like across the group.

Le Cordon Bleu-trained. Fifteen years cooking in private estate kitchens in Los Angeles — daily service for people whose job performance depends on how they feel. Licensed strength coach and personal trainer. Internationally licensed massage therapist. Thirty years of strength training. That combination is why the supplement guide has a food-first field on every single entry. I came at this from the kitchen, not the lab. Where a nutrient is available from food at a meaningful dose, that is nearly always the better route. My first cookbook came out in 2013.

Four things get treated as separate problems by four different people who never talk to each other: what you eat, how you train, how you recover, and what you swallow. They are one system. Everything here comes from that view. DO THESE FIVE THINGS 1. Read The Overhyped Ten. It’s free, it’s in the classroom, and it takes about fifteen minutes. Ten supplements the industry sells hard and what the research actually shows. Start there — it’s the fastest way to see how I grade things, and it costs you nothing. 2. Get the Skool app on your phone. The classroom reads properly on it and you’ll actually see replies. 3. Have a look at the three paid courses. They’re the three books, restructured so you can find things: the supplement guide, the performance system, and the cookbook. Buy one or none — the free course is not bait. 4. Comment below. Tell me: - Your name and roughly where you are - What you train, and how often - The one thing about your food, sleep or supplements you’d most like sorted I read every one of these and I answer them. 5. Set up your profile. Add a photo. It makes the group feel like a room rather than a feed. WHAT THIS GROUP IS NOT It’s not a coaching program and I’m not going to write you a protocol. I’d rather you understood the reasoning well enough to argue with me about it. TWO RULES No selling — not in posts, not in DMs. And if something is working for you, say so. The whole point of a group is that you don’t each have to find out the hard way. ONE ASK When you post a question, say what you’re actually trying to solve, not just which compound you’re asking about. “Is magnesium worth it” is hard to answer. “I wake at 3am most nights and I train five days a week” is easy to answer.