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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Casein Before Bed: The Slow-Digesting Protein That Actually Works Overnight
I was skeptical about casein before bed—until the research changed my mind. Here's the science of slow-digesting protein for overnight muscle repair a...
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The Protein Timing Myth: What Actually Maximizes Muscle Growth
Forget the 30-minute window. Here's what research and 12 years of training athletes actually shows about maximizing muscle protein synthesis.
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I Thought European Herbs Were Old Wives' Tales—Here's What Changed My Mind
Rediscover the science behind traditional European herbs like elderberry, chamomile, and St. John's wort for modern health concerns. A practitioner's...
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Intermittent Fasting Is Wrecking Your Gains—Here's How to Fix It
Most intermittent fasters are losing muscle they don't have to lose. A CSCS breaks down the protein timing and dosing research to keep your gains duri...
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Echinacea: What I Actually Recommend Now (After 18 Years)
I used to dismiss echinacea—until the 2023 Cochrane review changed everything. Here's exactly how to use it, what brands I trust, and who should skip...
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SAM-e for Joints & Mood: What 18 Years of Practice Taught Me
PhD nutritionist explains SAM-e's dual benefits for osteoarthritis relief and mood balance, with specific dosing, brand recommendations, and who shoul...
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Iodine & Breast Health: What I've Learned From 15 Years in Clinic
A clinical dietitian explains iodine's surprising role in breast tissue health, dosing mistakes I see constantly, and who should actually supplement.
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Boron for Testosterone: What the Research Actually Shows Athletes
I used to dismiss boron as another supplement fad—until I saw the data. Here's what the research shows about testosterone, energy, and who should actu...
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HBOT Supplements: What Actually Works for Recovery & Performance
Stop wasting money. A CSCS explains which supplements enhance hyperbaric oxygen therapy for athletes, backed by research and 12 years of clinical expe...
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Baking Soda for Athletes: The Real Science Behind Sodium Bicarbonate Loading
I used to think baking soda was just for baking—until I saw what it did for my 400m sprinters. Here's the real protocol that works.
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Rhodiola Rosea for Mental Fatigue: What the Data Says About Stress Relief
Feeling mentally fried? A 2023 study shows rhodiola can cut fatigue by 37%. Dr. Michael Torres, ND, breaks down the science, dosing, and what to buy.
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Rubidium for Depression: A Trace Mineral's Surprising Mood Role
Explore rubidium's potential as a natural antidepressant. We break down the science, dosing, and who should avoid this trace element for mood support.
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AI Nutrition Plans: My Honest Take as a Naturopathic Doctor
I was skeptical about AI nutrition coaches. Here's what the research shows, where they fall short vs. human experts, and the real privacy risks you ne...
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Pea Protein Isolate vs Concentrate: What Athletes Need to Know
A sports nutritionist breaks down pea protein processing, protein content differences, and which type works best for muscle building and recovery.
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Curcumin's Absorption Problem: Which Form Actually Works?
Most curcumin supplements pass right through you. I compare BCM-95, Longvida, Theracurmin & others with specific studies to show what actually gets ab...
