Dr. Leandro Cordova, Ph.D.
Co-founder, CEO · Formulation Scientist
Leandro formulates every PSN product and sets each dose from peer-reviewed research. Ph.D., University of Florida; seven years in formulation R&D.
Proven Science Nutrition · Presents
The Complete Guide to
Nutritional
Supplements Macronutrients · Micronutrients · Caloric needs · Supplementation science
Supplements Macronutrients · Micronutrients · Caloric needs · Supplementation science
Free 39-page guide
The Complete Guide to Nutritional Supplements
Everything you need to build a smart nutrition and supplement plan, in one free PDF: macronutrients, vitamins and minerals, how to calculate your calories and macros, and what the research says about 13 of the most popular supplements. Written by PSN founders Dr. Leandro Cordova and Dr. Michelle Oliveira. Free, with 10% off your first order.
No spam — just science-backed guidance. Unsubscribe anytime.
[What’s inside]
Five chapters, from the basics to the research
A 39-page PDF you can read on your phone or print. Each chapter builds on the last, so you finish with a plan you understand, not just a shopping list.
- 01
Macronutrients: the building blocks
Carbohydrates, proteins and dietary fats: what each one does, how much you need, signs you’re not getting enough, and the best food sources. Includes the 9 essential amino acids and how protein quality (DIAAS) is measured.
- 02
Micronutrients: vitamins and minerals
The fat-soluble vitamins (A, D, E, K), vitamin C and the B complex, and the essential minerals and trace minerals, with quick reference tables.
- 03
Calculating your calories and building your diet
Energy balance and what makes up your daily energy use, then step by step: your BMR (Mifflin-St Jeor equation), your total daily energy expenditure, adjusting for your goal, setting macronutrient targets, and practical meal planning.
- 04
What are nutritional supplements?
What counts as a supplement, how supplements are regulated in the US (FDA oversight, label rules and third-party certifications), the four nutrition gaps supplements can help fill, the supplement hierarchy, and the underdosing problem.
- 05
The most common supplements
What the research says, and typical protocols, for 13 supplements: creatine monohydrate, whey protein, caffeine, beta-alanine, L-citrulline, electrolytes, omega-3s, vitamin D3, magnesium, collagen peptides, ashwagandha, L-glutamine and BCAAs, plus a summary table.
- +
Glossary and about the authors
Plain-English definitions of the terms used in the guide, and who wrote it.
Written by our founders
Dr. Michelle Oliveira, M.Sc., Ph.D.
Co-founder · NASM Nutrition Coach & Personal Trainer · Founder, Fit by Mi
Michelle is a two-time Ms. Indiana Bikini (2023 & 2025) and trains on every formula before it ships. Ph.D., University of Florida.
[FAQ]
Questions about the guide
Is the guide really free?
Yes. Enter your email and we’ll send the PDF right away, plus a 10% code for your first order.
What format is it?
A 39-page PDF. Read it on your phone, tablet or computer, or print it.
Who wrote it?
PSN’s founders: Dr. Leandro Cordova, Ph.D., formulation scientist, and Dr. Michelle Oliveira, M.Sc., Ph.D., NASM nutrition coach and personal trainer.
Is it a sales pitch?
No. It’s an educational guide: most of it covers food, calories and the research on supplements in general, including many that PSN doesn’t sell.
Is it in Spanish or Portuguese?
Not yet. The guide is in English for now.
Is this medical advice?
No. The guide is for education only. Talk to your healthcare provider before starting a new supplement, especially if you’re pregnant or nursing, have a medical condition or take medication.