BITS BLOG
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Endurance Athletes and Iron: Foot-Strike Loss, Testing and Food
Endurance athlete iron needs explained: foot-strike hemolysis, post-run hepcidin, ferritin testing with a clinician, food sources and what spirulina offers.
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HRV and Nutrition: What Moves Your Score
HRV nutrition explained: what RMSSD measures, how accurate wearables are, and what the research says about alcohol, sleep, omega-3s, caffeine and fasting.
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Jet Lag Nutrition: A Travel-Day Eating Checklist
Jet lag nutrition explained: what light, meal timing, fasting, hydration and caffeine can and cannot do, plus a before, during and after flight checklist.
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Sleep and Mitochondria: What Happens to Cellular Energy Overnight
Sleep and mitochondria: what 2025 Oxford research, human muscle studies and circadian clocks show about overnight cellular energy, and what remains unproven.
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Glycine Before Bed: What the Sleep Studies Show
Glycine for sleep explained: what the 3 g bedtime trials found, how core body temperature may play a role, food sources, safety, and who should...
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DOMS and Nutrition: What Actually Helps Sore Muscles
DOMS nutrition explained: a day-by-day soreness timeline and evidence-ranked guide to protein, tart cherry, omega-3, caffeine, curcumin and algae.
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Cortisol Awakening Response: What It Is and How to Build a Smarter Morning
Learn what the cortisol awakening response is, why it is hard to measure, what shifts it, and how to build a sensible morning routine without...
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Strength Athlete Recovery Nutrition: Protein, Carbs and Micronutrients
Strength athlete recovery nutrition, explained: evidence-based protein, carb, fluid and micronutrient targets, plus an honest look at spirulina and chlorella.
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Caffeine Half-Life: When to Stop Drinking Coffee (Cutoff Guide)
Caffeine half-life averages about 4 to 6 hours, but genes, smoking, birth control and pregnancy shift it. Use our cutoff table to time your last...
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Choline Foods: Best Sources and What Choline Does for the Brain
Choline foods ranked by serving, from eggs and liver to soy and potatoes. Learn your daily needs, what choline does for the brain, and where...
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Prebiotics, Probiotics and Postbiotics: What They Are and Where Algae Fits
Prebiotic, probiotic and postbiotic explained using ISAPP definitions, plus an honest look at where spirulina and chlorella fit in gut health research.
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Zinc for Plant-Based Eaters: Food Sources and Absorption
Zinc on a plant-based diet: RDA, the 50% vegetarian guidance, phytate, soaking and sprouting, food sources, testing limits and where spirulina fits.
