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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Metabolic Flexibility: Train Your Body to Use Protein Better
A 2023 study found 68% of protein consumed by athletes isn't used for muscle. Learn how to fix nutrient partitioning for efficient muscle building.
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Climate-Resilient Botanicals: How Indigenous Wisdom Is Saving Medicine
Discover how indigenous communities are cultivating climate-adaptive plants that could secure our future medicine supply—and why traditional knowledge...
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Iodine for Breast Health: What I Got Wrong About This Mineral
I used to think iodine was just for thyroid health—until patient cases and research changed my mind. Here's what you need to know about iodine for bre...
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Protein After 50: How to Stop Muscle Loss and Stay Strong
I'm tired of seeing older adults losing strength because they're following outdated protein advice. Here's what the research actually shows about prev...
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Rhodiola Rosea for Altitude Training: What Actually Works
A CSCS breaks down rhodiola protocols for altitude adaptation—dosing, timing, and what the research really shows for performance.
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Can You Really Grow Medicinal Mushrooms at Home? A Biochemist's Guide
Thinking about growing medicinal mushrooms at home? Dr. Sarah Chen, PhD, RD, breaks down the science, safety, and step-by-step process for beginners.
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Nutrient Partitioning Supplements: Can You Really Direct Calories to Muscle?
A dietitian reviews berberine, ALA, and other supplements that might help direct calories toward muscle instead of fat storage during weight loss.
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Forget Berberine: The Real Metabolic Hack Your Mitochondria Need
Most metabolic supplements are missing the point. Discover how mild mitochondrial uncoupling works, which natural compounds actually support it, and w...
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Nickel's Hidden Role: Why This Trace Mineral Matters for Your Metabolism
Nickel isn't just for coins—it's a crucial enzyme cofactor. Discover its role in nitrogen metabolism, why deficiency is rare but serious, and who migh...
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Tulsi: Ayurvedic Ritual or Modern Adaptogen? What the Data Says
Holy basil's traditional use spans centuries, but modern research reveals surprising gaps. Dr. Michael Torres, ND, separates ritual from evidence for...
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Selenium for Sperm Health: What the Research Actually Shows
That claim about selenium boosting testosterone? It's based on misinterpreted data. Here's what 15 years of clinical practice and current research rev...
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Tart Cherry for Inflammation & Sleep: What the Research Actually Shows
Tart cherry supplements can reduce inflammation and improve sleep—but only if you take them right. I'll show you the science, dosing, and what to avoi...
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B12 for Nerve Repair: What Actually Works (and What Doesn't)
That TikTok trend about mega-dosing B12 for neuropathy? It's based on bad science. Here's what the research actually shows about nerve repair.
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Should Athletes Microdose Psychedelics? The Recovery Ethics Debate
A CSCS examines the controversial practice of psychedelic microdosing for athletic recovery—weighing potential benefits against serious ethical and re...
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Vitamin B6 for Heart Health: The Homocysteine Connection
Learn how vitamin B6 lowers homocysteine to reduce heart disease risk. Get dosing tips, research-backed facts, and my clinical recommendations.
