The Fitties Journal

Magnesium-rich foods on dark slate: pumpkin seeds, almonds, spinach leaves, dark chocolate and chia seeds

Magnesium for Sleep: The 4 Forms and What Each One Does

July 31, 2026Robert Martin

Pooled trials show magnesium shortens sleep onset by about 17 minutes, and the authors call that evidence low quality. Which form to take, how much, the 350 mg supplemental ceiling,...

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.