The Fitties Journal

Woman winding down before sleep with a warm drink in a softly lit bedroom

Supplements for Sleep: 6 Ingredients Backed by Research

July 13, 2026Robert Martin

The six most researched sleep supplement ingredients: melatonin, magnesium, L-theanine, glycine, GABA, and 5-HTP. What each does, study doses, and the cautions.

Woman at a bright kitchen counter holding a glass of water and loose capsules, deciding which magnesium form to take

Magnesium L-Threonate vs Glycinate: Which One You Need

July 08, 2026Robert Martin

Glycinate for evening calm and sleep, L-threonate for brain magnesium and cognition. How the two forms differ, doses, and how to use them together.

Woman relaxing on a sofa with a coffee while reading a book

L-Theanine Benefits: Calm, Focus, and Sleep, Explained

June 30, 2026Robert Martin

L-theanine promotes calm without drowsiness. Research-backed doses (100-400mg by goal) and the 1:1 caffeine pairing that smooths the jittery edge.

Woman sleeping peacefully in bed in a dark, comfortable bedroom

Why Sleep Is the Most Underrated Performance Tool

February 28, 2026Robert Martin

Sleep isn't a passive shutdown. It's when your body repairs, your brain consolidates, and your hormones recalibrate. Here's the science behind sleep quality and the nutritional factors that support it.