One problem. One counter-protocol. One field manual. $75 a week for a "custom" meal plan. You follow it for a few weeks, and then you buy it again. Forever. At what point do we admit the plan was never designed to make you independent?

The subscription is the business model. Your dependence is the product. Then the part that actually matters: the three rules that make any meal plan optional...protein anchors, volume vegetables, carbs as an activity lever...and how they survive hotel rooms, aparthotels, night shifts, and the protein bar aisle. 

In this episode:

THE ISSUE: The dependency economy - meal plans, coaching apps, meal kits, and the influencer whose real product is next quarter's program.

THE FIX: Own the system once. The counter-protocol that makes the $75 PDF decoration.

FIELD MANUAL: The protein bar markup. Reading protein per dollar like a financial statement 

THE TAKEAWAY: Independence is a one-time purchase. Dependence is a subscription.

This is a commentary episode - argument and lived experience, no companies named, no studies cited.

Shop the SUPP UP. field guides

New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability.

If you know how to fuel and train your body, where you are matters less.™

One concerning issue. One counter-protocol. One field manual.

A "complete nutrition" company whose ads were banned by UK regulators for misleading claims. A consumer safety lab that tested 23 protein powders and flagged theirs among the 2 to avoid - 6.3 micrograms of lead per serving, 9.2 of cadmium, and no answer when asked about it beforehand. Class actions, now pending. A fair hearing for their side, because you deserve the whole picture. And then the part that actually matters: how to never need them - the economics, the satiety science, and why diversification is eating advice, not just investing advice.

In this episode:

• THE ISSUE: Huel, the banned ads, the Consumer Reports findings, and the question they never answered
• THE FIX: why whole food beats the scoop on cost, satiety, and supply-chain risk
• FIELD MANUAL: are fruit & vegetable supplements worth a damn?
• THE DEBRIEF: the takeaway and next week's issue

Sources:

Consumer Reports (Oct 2025): https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640 

NPR: https://www.npr.org/2025/10/16/nx-s1-5576294/protein-powder-lead-consumer-reports 

ASA ruling (Feb 2023): https://www.asa.org.uk/rulings/huel-ltd-g22-1169110-huel-ltd.html 

BBC News: https://www.bbc.com/news/business-64637704 

Vox: https://www.vox.com/future-perfect/465552/protein-powder-lead-poisoning-fda-supplements-consumer-reports 

Huel's response: https://huel.com/pages/heavy-metals-in-protein-powders

Shop the SUPP UP. field guides

New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™

Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths.

The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.

This episode is available as a blog post here.

Get your free workout log here.

References:

1. Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445
2. Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200
3. O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 
4. Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 
5. Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.x
6. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764

Episode 33 covers how mineral depletion occurs during workouts, the importance of mineral replenishment post workout, two key minerals that mitigate depletion (zinc and magnesium), and how to test if you're deficient in both minerals. It then covers the most effective way to replenish minerals, and finishes with a key take home message.

The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.

This episode is available as a blog post here.

Get your free workout log - click here.

References:

Brilla, L.R. and Conte, V. 2000. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology Online. 3(4), pp. 26-36. Available from: https://www.asep.org/asep/asep/BrillaV2.PDF

Chen Yang, Zhu Daoping, Xiong Xiaoping, Liu Jing & Zhang Chenglong. 2020. Magnesium oil enriched transdermal nanogel of methotrexate for improved arthritic joint mobility, repair, and reduced inflammation. Journal of Microencapsulation. 37(1), pp. 77-90. Available from https://doi.org/10.1080/02652048.2019.1694086

Dolati, S., Rikhtegar, R., Mehdizadeh, A. et al. 2020. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 196, 375–383. Available from: https://doi.org/10.1007/s12011-019-01931-z

Kalman, D. 2012. The Research Process: The Case of the Negative Research Study. Neutraceuticals World. Available from: https://www.nutraceuticalsworld.com/issues/2012-12/view_columns/the-research-process-the-case-of-the-negative-research-study/ 

Episode 32 covers a simple way to speed up injury recovery while mitigating muscle stiffness and mobility issues, increasing your chances of getting back to the gym healthy and healed.

The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.

This episode is available as a blog post here.

Get your free workout log - click here.

References:

Williams, S. et al. 2012. [Online]. Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for its Effectiveness. Journal of Sports Medicine. 42(2), 153–164. Available from: https://doi.org/10.2165%2F11594960-000000000-00000

Episode 31 covers how the benefits of creatine go beyond the gym and muscle gain. In particular, we cover the effects of creatine on sleep disorders, depression, and more, all with research to back things up. The research mentioned in this episode is available on the blog link below under "References" at the end of each blog post.

This episode is available as a blog post here.

Get your free workout log - click here.

Check out Podcast Episode 16 - Meat Eaters vs Vegans, Why You Both Kinda Suck.

Check out Podcast Episode 29 - THIS is Better Than Caffeine for Workouts.

Episode 30 covers how to knock out your squats and deadlifts in one movement with the trap bar, and the added benefits of using the trap bar beyond strength gains.

This episode is also available as a blog post here.

Get your free workout log - click here.

Episode 29 covers two supplements that give caffeine a run for its money when it comes to being an effective pre-workout supplement - all without the post-caffeine "crash". The research mentioned in this episode is available on the blog link below under.

This episode is also available as a blog post here.

Get your free workout log - click here.

Episode 28 covers why smart watches and fitness trackers aren't an accurate way to measure energy expenditure. We discuss skewed research in the name of corporate profit, METs, exercise intensity, and the importance of stripping away the inessential, with easy ways to determine exercise intensity without the use of fitness trackers and smart watches. The research mentioned in this episode is available below under 'References'.

This episode is also available as a blog post here.

Get your free workout log - click here.

References

Düking, P., Giessing, L., Frenkel, M. O., Koehler, K., Holmberg, H. C., & Sperlich, B. 2020. Wrist-Worn Wearables for Monitoring Heart Rate and Energy Expenditure While Sitting or Performing Light-to-Vigorous Physical Activity: Validation Study. JMIR mHealth and uHealth. 8(5), e16716. Available from: https://doi.org/10.2196/16716

Harvard T.H. Chan School of Public Health. 2020. Measuring Physical Activity. The Nutrition Source. [Online]. Available from: https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/

Trail Runner. 2019. Why You Should Be Skeptical About Your Wrist-Based Heart Rate. [Online]. Available from: https://trailrunnermag.com/training/why-you-should-be-skeptical-about-your-wrist-based-heart-rate.html

Episode 27 covers how how one study teaches another way to achieve maximum fat loss efficiency the smart way and no - it's not just what you eat.

We talk through the methodology and results, what the results mean, effective solutions, and a takeaway message so you can get started with shredding fat effectively today.

This episode is also available as a blog post - get the research ⁠here⁠.

Get your free workout log - ⁠click here⁠.