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In the world of endurance sports, where pushing limits is the norm, it's easy to overlook the fine line between optimal training and overdoing it. At Project Blue, we focus on fueling athletes for performance today and health tomorrow — stable glucose, efficient recovery, and lifelong vitality. But one silent threat can derail it all: Relative Energy Deficiency in Sport (RED-S). This syndrome, often stemming from mismatched energy intake and expenditure, affects far more than

In the pursuit of peak performance and extended healthspan, endurance athletes like cyclists, runners, and triathletes know that every detail matters from training zones to recovery protocols. But one often-overlooked factor is methylation, a biochemical process that can make or break how effectively your body uses key nutrients. At Project Blue, we emphasize personalized nutrition to optimize glucose stability, mitochondrial function, and longevity. Methylation plays a starr

In the world of endurance sports and health optimization, where every edge counts, the supplements we choose aren't just additives, they're foundational to performance, recovery, and long-term vitality. At Project Blue, we partner with brands that align with our mission: evidence-based, science-driven solutions that help athletes optimize glucose stability, boost mitochondrial function, and extend healthspan. One such leader is Thorne, a company that has set the gold standard

As endurance athletes, we push our bodies to extremes — long rides, intense intervals, race-day efforts that demand peak fuel and recovery. But even with meticulous training plans and gear, many of us overlook the hidden saboteurs: nutritional deficiencies. These aren't just "gaps" in your diet; they're performance thieves that slow recovery, spike inflammation, disrupt glucose stability, and erode long-term healthspan.   At Project Blue, we see this firsthand through our cli

In the endurance world, we glorify the grind: 5 a.m. alarms, daily workout sessions, pushing through fatigue like it’s a badge of honor. Busyness feels like progress. When the afternoon fog rolls in, legs heavy, focus drifting, decisions slowing, the fix seems obvious: another coffee, a gel, a quick sugar hit. “More energy = better training, right?”   But this is a trap many athletes fall into. Energy and mental clarity are not the same thing. Confusing them quietly sabotages

When it comes to connected fitness tech for endurance athletes, few brands have grown as quickly, and as influentially, as Wahoo Fitness. What began as a cyclist’s solution to frustration has evolved into one of the most trusted names in the sport, shaping how athletes train, analyze performance, and connect hardware and software into one cohesive ecosystem.   A Humble Beginning with a Big Idea Wahoo Fitness was founded in Atlanta, Georgia, in 2009 by mechanical engineer and

If you’ve been scrolling fitness or longevity content on social media lately, you’ve probably seen Irisin pop up. It’s often called the “exercise hormone” or a “miracle myokine” that turns white fat brown, boosts metabolism, fights aging, and explains why exercise is so good for you. Some posts claim it’s the key to fat loss without dieting or even a potential cure for metabolic diseases.   As someone who spends my days either in the hospital, working with patients, or testin

As an endurance athlete and the founder of Project Blue Health Optimization, I’m always looking for ways to help people train smarter, recover better, and protect their long-term health. One of the most powerful tools for that is understanding how different fueling strategies affect blood glucose in real time.   This month, I have run a couple studies looking at blood glucose levels in relationship to different factors. For this specific study, I ran a self-experiment control

If you read our recent blog about the Tour de Palm Springs CGM experiment ( https://wix.to/74aPwjU ), you saw that two of the riders used Skratch's Super High-Carb on several segments. That product is built around cluster dextrin (also called Highly Branched Cyclic Dextrin or HBCD), where riders should notice flatter, more stable glucose curves on those days, compared to simple sugar hydration mixes.   After getting questions about it, I decided to dig deeper. Here’s a clear,

At Project Blue Health Optimization, our mission is to empower athletes and high-performers with data-driven insights to enhance their training, recovery, and longevity. We believe that understanding your body's metabolic responses isn't just for elite pros—it's for anyone serious about pushing limits sustainably. Last weekend, that philosophy hit the road during the Tour de Palm Springs, a beloved charity event featuring a scenic 100+ mile loop through the Coachella Valley.

As someone who runs Project Blue, I spend a lot of time thinking about optimization—performance, longevity, recovery, and how small habits compound over time. One question I get often (and wrestle with myself) is: Is there a "best" time of day to exercise? With my schedule packed with a full time job, building and running a business, and personal life, I often end up training at 10 PM, heading to bed around midnight. I know it's not ideal for recovery, but is it actually hurt

Metabolic health is one of the most powerful predictors of how well you'll age, how resilient you'll be to disease, and how high your performance ceiling can go. Yet it's often overlooked until something goes wrong. At Project Blue, we focus heavily on metabolic optimization because it's the engine behind energy production, body composition, recovery, and overall health-span. Here's a clear breakdown of what metabolic health really is, how to measure it, and practical steps t

If you've been around endurance sports long enough, you've probably heard the rumor: chugging baking soda (sodium bicarbonate) before a hard workout or race can help you go faster or longer. It sounds like a cheap kitchen hack — and in many ways, it is. But is it worth the hassle (and potential stomach upset)? Let's break down the science, benefits, risks, and practical protocols so you can decide if it's right for your training or racing.   How Sodium Bicarbonate Works Durin

Sugar is everywhere in our diets, from natural sources like fruit to processed forms like table sugar (sucrose) and high-fructose corn syrup. Many people turn to alternatives—natural (stevia, monk fruit) or artificial (aspartame, sucralose, saccharin, advantame)—to cut calories, manage blood sugar, or satisfy a sweet tooth. But are these swaps truly healthier? Here's a balanced look at the science, including benefits and risks for both sugar and common sweeteners.   Table Sug

Heat training - also called heat acclimation or heat therapy - is one of the most effective, low-cost ways to improve endurance performance and physiological resilience. Far from being pointless, decades of research show it delivers measurable adaptations that benefit athletes in hot conditions and cool weather. Let’s break down the science, the benefits, and how to do it safely and efficiently at home.   What Heat Training Actually Does to Your Body Multiple reviews and con

Practical steps for reducing micro plastics in your life.

When it comes to optimizing health and performance, especially for athletes and those committed to longevity, personalized care is essential. Traditional healthcare often feels rushed and impersonal, leaving many to wonder if there is a better way to manage their health. That’s where concierge services come in. These services offer a tailored approach to healthcare, focusing on your unique needs and goals. I want to share how concierge services can transform your health journ

Creatine has earned its reputation as one of the most effective supplements in sports nutrition. Whether you are a seasoned pro or just embarking on your fitness journey, knowing the benefits, proper dosage, and potential side effects of creatine can help you take your performance to the next level. Let’s explore what creatine can do for you, backed by research and straightforward examples. What is Creatine? Creatine is a natural substance found in some foods, like red meat a

When it comes to optimizing health and athletic performance, understanding how your body uses energy is crucial. One of the most insightful ways to do this is through a resting metabolism test. This test reveals how many calories your body burns at rest, providing a foundation for personalized nutrition and training plans. In this post, I will walk you through what a resting metabolism test is, why it matters, and how it can help you reach your peak health and longevity. What

Understanding your body's unique needs is the key to unlocking your full fitness potential. One of the most effective ways to do this is through metabolic health assessment, which provides detailed insights into how your body uses energy. By knowing your metabolic rate, you can tailor your nutrition and exercise plans to optimize performance, improve recovery, and enhance overall health. In this post, I will guide you through the importance of metabolic rate testing, how it w