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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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MMA Protein Science: Keep Muscle During Weight Cuts & Fight Camps
Martial artists lose 8-12% muscle during fight camps. Research-backed protein strategies to preserve mass during weight cuts. Specific dosing, timing,...
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Heat Adaptation Supplements: What Actually Works When Temperatures Soar
Most athletes are wasting money on the wrong supplements for heat adaptation. Here's what research shows actually works for thermoregulation and perfo...
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Why I Changed My Mind About Pea Protein for Weight Loss
A dietitian explains how pea protein isolate actually works for fullness and muscle retention during calorie restriction—with specific dosing and bran...
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I Was Skeptical About Collagen Peptides—Until I Saw My Patients' Results
A dietitian's honest take on collagen peptides: what research really shows for joint pain and skin, who should take them, and which brands I recommend...
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I Was Wrong About Exercise: How Myokines Trigger Real Fat Loss
A dietitian's confession: exercise isn't just about calories. Discover the workouts that release fat-burning myokines like irisin and IL-6 for metabol...
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Valerian Root for Sleep: What Actually Works (And What Doesn't)
That viral TikTok hack about valerian? It's based on a tiny 1998 study. Here's what the real research shows about dosage, safety, and whether it actua...
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Protein Timing & Quantity: What Actually Works for Dieting
Stop guessing protein needs. Evidence-based dosing, timing, and quality recommendations from an MD to keep you full and preserve muscle.
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PEMF Therapy Supplements: What Actually Works for Bone Density
I'm tired of athletes wasting money on supplements that don't work with PEMF therapy. Here's what the research shows—and what I use with my clients.
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Breathwork for Athletes: How Breathing Wrong Is Costing You Energy
I used to think breathwork was woo-woo nonsense. Then I saw the data—and watched athletes add 15% to their work capacity. Here's what actually works.
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Vitamin E's Hidden Half: Why Tocotrienols Beat Tocopherols for Heart Health
Most vitamin E supplements miss the most potent form for cardiovascular protection. An RD explains why tocotrienols outperform tocopherols for cholest...
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Climbing Protein Needs: Finger Strength & Forearm Hypertrophy Guide
Rock climbers need specialized protein strategies for finger strength and forearm hypertrophy. Learn research-backed dosing, timing, and what actually...
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Zinc Carnosine: The Gut Lining Repair That Boosts Nutrient Absorption
How zinc L-carnosine repairs gut lining to improve nutrient absorption and energy availability. Dosing, research, and what athletes need to know.
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Cold Plunge Reality Check: How It Changes Your Supplement Needs
I used to think cold exposure was just about willpower—until I saw how it drains specific nutrients. Here’s what to supplement (and when) if you’re do...
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Is Magnesium Glycinate Really Better for Sleep? An RD's Clinical Take
After 15 years in clinic, I see patients constantly confused about magnesium forms. Here's the real difference between glycinate and citrate for sleep...
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Moringa Powder: The Overhyped Superfood That Actually Delivers
A registered dietitian breaks down moringa powder's real benefits, backed by research, with practical dosing tips and who should avoid it.
