MY4 Journal
The science of mushrooms and functional ingredients — and how every MY4 formula works. Evidence-based reading, no fairy tales.
Creatine monohydrate: the most studied supplement and the myths around it
Creatine isn't 'chemistry' and doesn't harm the kidneys in healthy people. We cover the phosphocreatine mechanism, how creatine gets into muscle, dosing, the brain bonus, and why it's the best evidence-per-dollar. With citations.
8 min read
The protein window and recovery: protein and glutamine after training
Does the 'anabolic window' exist, how much protein you need for muscle growth, why isolate is absorbed fast, and why add glutamine — analyzed via meta-analyses with citations.
8 min read
Electrolytes and hydration: what to drink during training, not after
Why plain water doesn't always 'land', how sodium-glucose cotransport drives fluid uptake, and why electrolytes help against cramps — with citations.
7 min read
Pre-workout by the science: beta-alanine, caffeine and L-theanine for a clean start
What actually works in a pre-workout vs. marketing: the carnosine buffer mechanism, caffeine pharmacokinetics, the caffeine+L-theanine combo, and why beta-alanine must build over weeks. With doses and citations.
8 min read
Detox without the hype: spirulina, reishi and magnesium for everyday lightness
'Detox' is a buzzword, but spirulina has real science behind it. We unpack phycocyanin and its antioxidant mechanism, the bioavailability of the alga's iron and protein, and why it's a sensible green habit — with citations.
8 min read
Cortisol on the edge: adaptogens and collagen against chronic stress
What chronic stress means physiologically, how adaptogens and magnesium act on the HPA axis, and why collagen is absorbed as signaling peptides — with doses and citations.
8 min read
Reishi, cordyceps and propolis: science-backed immune support for cold season
Mushroom beta-glucans, the adaptogen reishi and propolis — how exactly they train immune cells, where beta-glucans act, and why 'gut-level action' is a feature, not a bug. With citations.
8 min read
Magnesium, L-theanine and collagen: an evening ritual for deep sleep
Can't switch your head off at night? We break down how magnesium and L-theanine work, why the magnesium form decides absorption, and how collagen reaches tissues as peptides — with doses and citations.
9 min read
The afternoon slump: how to hold productivity through the second half of the day
Why energy drops after lunch and how a boosted BCAA dose with lion's mane and cordyceps keeps tone and focus until evening. The central-fatigue mechanism, absorption speed and an honest value check — with citations.
8 min read
Lion's Mane and Cordyceps: how to start your morning without caffeine swings
Why morning coffee spikes and crashes — and how the nootropic mushrooms lion's mane and cordyceps with BCAA deliver clean energy and clarity. Mechanisms, bioavailability, doses and an honest value breakdown with citations.
9 min read