02 — Digest

Weekly Digest

Performance nutrition insights, curated weekly for builders.

• Jun 2, 2026

  Sunday Prep: Wild Fish, Twice A Week

  The omega-3 conversation has been mangled by supplement marketers, but the underlying fact stands. Your brain is roughly 60 percent fat by dry weight, and the long-chain fats EPA and DHA are concentrated in the membranes of your neurons. Diets low in preformed DHA correlate with slower processing speed in …

• May 26, 2026

  Sunday Prep: The Glucose-Steady Morning

  This week's letter is about one decision you make six times a week: what you eat in the first hour after waking. If your morning starts with refined carbohydrate — toast, cereal, a pastry, the breakfast burrito at the cafe near your office — your blood sugar climbs sharply in …

• Apr 9, 2026

  Week 19 — The Cooking Gene Issue

  We've been writing recipes for 18 weeks. This week we step back and look at where the recipes come from. Michael W. Twitty's argument in The Cooking Gene is direct: Southern food is African food on American soil, cooked by enslaved hands across three centuries, with the cooks usually anonymous …

• Mar 31, 2026

  Week 10 — The Travel Week

  Conference week, board week, fundraise tour. Whatever it is, this week assumes you're eating at least four meals away from your kitchen. The aim is to give you two travel-proof formats — the jar salad and sardines on toast — and one airport snack plan that doesn't involve the Hudson …

• Mar 21, 2026

  Week 23 — The Regional Tradition Issue

  American food is regional food, layered on immigrant food, layered on Indigenous food. The flattening pressure of nationwide supermarket chains and national food media has obscured this for decades, but the regional cuisines are still there if you look. This week: Cajun and Creole as two distinct cuisines, not one. …

• Mar 9, 2026

  Week 22 — The Fermentation Issue

  Every traditional cuisine on Earth has a fermented staple. Kimchi, kraut, kvass, miso, garum, kefir, dosa, injera, kombucha. Pre-refrigeration, fermentation was the main way to preserve food and to make grains and legumes more digestible. This week we cover Sandor Katz, the global fermentation map, the difference between wild and …

• Mar 6, 2026

  Week 20 — The Origin Story Issue

  Most foods you think of as ancestral are, on inspection, five hundred years old or less. The Italian tomato is from the Andes. The Irish potato is from Peru. The Spanish paprika is from Mexico. The pasta marinara is younger than the United States. This week's pieces trace the Columbian …

• Mar 2, 2026

  Week 12 — The Crunch Week Survival Pack

  You're shipping. Or you're hiring. Or you're closing a round. Whatever it is, this is the week where ordering food is going to feel like the only option. We're going to refuse to let that happen. Three recipes this week: a freezer burrito you can microwave at 11pm, a one-pot …

• Feb 26, 2026

  Week 8 — Mid-Quarter Recovery

  If you've been pushing since the start of the year, this is the week your sleep stops being optional. Cortisol is cumulative; you've now banked enough of it that magnesium, omega-3, and sleep timing all matter more than they did in January. The recipes this week front-load magnesium and minimize …

• Feb 20, 2026

  Week 21 — The Industrial Food Reading List

  Six books on the industrial food system, in roughly the order you should read them. Marion Nestle on the politics. Sidney Mintz on the historical origin of industrial food, via sugar. Eric Schlosser on the meatpacking and fast-food world. Michael Pollan on agriculture as the upstream cause. Bee Wilson on …