MDRN / Guides
The thinking, in full.
Everything the plan is built on, written out plainly and given away. Nothing on these pages is for sale, and none of them need you to sign up to be useful.
The six movements a week of training actually needs
Push, pull, hinge, squat, carry, brace. Every useful strength programme is a rearrangement of these six, and you can do all of them in a front room with no equipment.
Read it → MealsThe plate shape: eating well without counting anything
Half vegetables, a palm of protein, a fist of starch, a thumb of fat. The case for a shape over a number, and what it gives up.
Read it → The kitchenWhat the evidence actually says about fermented food and your gut
A Stanford trial put fermented food against high fibre for ten weeks. Only the fermented food group gained microbiome diversity, and that result is the reason MDRN does not sell you a microbiome test.
Read it → MovementIs two sessions a week enough?
Yes, if two is what survives a bad week. The honest case for a smaller plan, and why four days often produces less than two.
Read it → SupplementsCreatine: monohydrate, and why the form on the label matters
Monohydrate is the form used in most creatine research, and the fancier version on the shelf is the one to walk past.
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