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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Lion's Mane Mushroom: What the Research Really Says About Brain Health
A dietitian's honest take on lion's mane mushroom: the real science behind nerve growth factor, optimal dosing strategies, and who should actually con...
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Zinc for Testosterone: What the Research Actually Shows About Dosage
A CNS explains zinc's real impact on testosterone, optimal forms like picolinate, how to avoid copper depletion, and why timing matters.
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Choline Bitartrate vs Alpha-GPC: Which Form Actually Works for Your Brain?
I'm tired of seeing patients waste money on the wrong choline form. Here's what the research actually shows about bioavailability, brain benefits, and...
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The Carb Refeed Reality Check: Why Diet Breaks Actually Work
I was skeptical about carb refeeds for years. Here's what the research shows about strategic diet breaks, leptin boosts, and preventing metabolic slow...
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Spirulina for Endurance: What Actually Works (And What's Hype)
I'm tired of seeing endurance athletes waste money on spirulina supplements taken wrong. Here's what the research actually shows about blue-green alga...
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Copper Peptides for Skin: What GHK-Cu Actually Does (And Doesn't)
Dr. Sarah Chen examines copper peptide research: collagen stimulation, wrinkle reduction, and tissue repair. Evidence-based dosing, brand recommendati...
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Urolithin A: The Pomegranate Metabolite That Might Save Your Muscles
A clinical dietitian examines urolithin A's surprising benefits for mitochondrial function and muscle preservation—backed by recent research and real...
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Caffeine Cycling: How to Keep It Working Without Building Tolerance
I used to tell athletes to take caffeine daily. Here's why I was wrong—and the exact cycling strategy that keeps it effective long-term.
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My Kidney Stone Prevention Protocol: Why Potassium Citrate Works
A certified nutrition specialist explains how potassium citrate prevents recurrent kidney stones with specific dosing, brand recommendations, and what...
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Heat Acclimation Supplements I Actually Use for Tropical Training
I used to think heat supplements were gimmicks—until I saw athletes collapse in 90% humidity. Here's what research shows actually works for tropical p...
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Magnesium Myths: Why Athletes Get Cramps Wrong & How to Fix It
That muscle cramp advice you've heard? Probably wrong. I'm Marcus Chen, CSCS—here's what 12 years with athletes taught me about magnesium, electrolyte...
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Your Omega-6 Intake Is Probably Sabotaging Your Weight Goals
Most people focus on omega-3s but ignore their omega-6 intake—and that imbalance fuels inflammation and weight gain. Here's how to fix your fatty acid...
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Real Food vs. Protein Powder: A Sports Nutritionist's Timing Guide
When to eat chicken vs. shake? I break down the science and share my clinical strategies for maximizing muscle with both sources.
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Zinc for Immunity: Why Your Current Dose Might Be Wrong
A clinical dietitian explains zinc's real immune benefits, correct dosing, and the surprising risks of too much—based on 15 years of patient cases.
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Evening Primrose Oil for PMS & Menopause: What the Science Actually Shows
That TikTok claim about evening primrose oil fixing all hormonal issues? It's based on shaky science. I'm Dr. Sarah Chen—here's what 18 years of clini...
