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Hydrolyzed Protein: The Fast-Absorbing Truth Behind the Hype
I'll admit—I used to think hydrolyzed protein was just expensive marketing. Then I tested it on myself and my athletes. Here's what the research actua...
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Cellular Voltage: How Minerals Power Your Athletic Performance
A sports nutritionist explains how sodium, potassium, magnesium and calcium create cellular electricity that directly impacts energy, recovery and per...
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Red Light Therapy Supplements: Boost Mitochondrial Energy with These 4 Nutrients
Combine red light therapy with specific supplements to enhance mitochondrial function. Research-backed dosing, what works, and what's a waste of money...
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Tongkat Ali for Athletes: What the Research Actually Shows About Testosterone
Sports nutritionist Rachel Kim breaks down the evidence on tongkat ali for testosterone support in athletes—dosing, timing, and who should avoid it.
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Endurance Athletes Need More Protein Than You Think
Runners and cyclists, you're probably underdosing protein. I break down the research and give you specific intake numbers to preserve muscle and boost...
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Protein for Cross-Country Skiers: Fueling Endurance and Poling Power
Cross-country skiing demands unique protein strategies. Learn how to balance endurance and upper body strength with science-backed dosing from a CSCS.
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NAD+ Boosters for Masters Athletes: My Clinical Take on Cellular Energy
I was skeptical about NAD+ supplements until I saw the data. Here's what research shows for masters athletes wanting better mitochondrial function.
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PQQ for Mitochondrial Biogenesis: My Reversal on This Cellular Energy Booster
I used to dismiss PQQ as hype—until I saw the mitochondrial biogenesis data. Here's how pyrroloquinoline quinone actually builds cellular energy facto...
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Your Menstrual Cycle & Protein Needs: What Female Lifters Actually Need
Stop guessing your protein intake. Learn how to adjust protein timing and amounts throughout your cycle for better muscle building, recovery, and perf...
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Hyaluronic Acid for Athletes: The Joint Lubrication Myth?
Most athletes are wasting money on hyaluronic acid supplements. Here's what the research actually shows about joint lubrication and what works instead...
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The Athlete's Inflammation Fix: Why Your Omega-3 to Omega-6 Ratio Matters More Than You Think
Most athletes have an omega-6 to omega-3 ratio of 15:1 or worse. Here's how to fix it for better recovery, less inflammation, and improved performance...
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Ashwagandha for Athletes: The Real Science on Stress and Performance
Does ashwagandha actually help athletes? I'm breaking down the research on cortisol, recovery, and endurance—plus what I recommend to my clients.
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Protein Powder Oxidation: Why Your Storage Matters for Muscle Gains
I'll admit—I used to think protein powder storage was just marketing. Then I saw the research on oxidation. Here's how improper storage sabotages your...
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Timing Your Energy Supplements: Why Your Body Clock Matters More Than You Think
Stop taking energy supplements at the wrong time. Learn how to align them with your body's natural rhythms for better performance and sleep.
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Whey Protein: What I Got Wrong (And How to Actually Use It)
I used to push whey on everyone—until research changed my mind. Here's what actually works for muscle, recovery, and avoiding gut issues.
