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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Alpha-GPC: The Power Supplement Most Athletes Are Taking Wrong
Stop wasting money on alpha-GPC. I'll show you the research-backed dosing for explosive power and mental focus—and why timing matters more than you th...
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Protein for OCR Athletes: How Mud Run & Spartan Racers Recover
A CSCS breaks down protein needs for obstacle course racers who need both endurance and strength recovery. Specific dosing, timing, and brand recommen...
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Protein After 40: Beating Anabolic Resistance for Masters Athletes
Aging athletes face 'anabolic resistance'—here's how to adjust protein type, timing, and amount to build muscle after 40, backed by specific research.
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Your B2 Supplement Is Probably Inactive—Here's Why Riboflavin-5-Phosphate Matters
Most B2 supplements are useless for mitochondrial energy. Discover why the active form (riboflavin-5-phosphate) is critical for fatigue relief and how...
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Heat Acclimation Supplements: What Actually Works for Summer Training
I used to push electrolyte drinks on every athlete—until I saw the data. Here's what research shows about surviving summer training, with specific dos...
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Protein's Immune Boost: Why Athletes Need More During Heavy Training
Learn how adequate protein intake, especially specific amino acids like glutamine, supports immune health during heavy training. Practical dosing and...
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Apigenin for Sleep: Why Chamomile Isn't Enough & When to Skip Prescriptions
Most sleep supplements miss the mark. I'm a dietitian who's seen hundreds of patients struggle—here's what research actually shows about apigenin's sl...
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Copper for Energy: Why Your Mitochondria Need This Mineral (Not Just Iron)
Fatigue that won't quit? It might be copper deficiency, not just low iron. Learn how copper powers your mitochondria for real energy production.
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Brown Fat Activation: Cold Showers vs. Capsaicin Supplements
RDN Marissa Thompson compares cold exposure and supplements like capsaicin for activating brown adipose tissue. Learn which method actually works for...
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Magnesium for Insulin Resistance: What the Data Actually Shows
That claim about magnesium reversing diabetes? It's based on oversimplified biochemistry. Here's what 20 years of clinical practice and real research...
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Protein's Hidden Role: How Amino Acids Fuel Cellular Energy for Athletes
Discover how protein quality affects NAD+ production and mitochondrial function for sustained muscle energy during intense training. Learn which amino...
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Why You're Hungry When You're Actually Thirsty: Dehydration's Metabolic Sabotage
Chronic dehydration can drop your metabolic rate by 3% and create false hunger signals. Learn how proper hydration supports weight management.
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Molybdenum for Detox: Sulfite Sensitivity & Heavy Metal Support
A CNS explains molybdenum's role in sulfite metabolism, aldehyde detox, and heavy metal elimination—with dosing, research, and who should avoid it.
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My Skeptical Take on Mushrooms for Brain Fog (And What Changed)
I doubted adaptogenic mushrooms for years. Then I saw the data on lion's mane and cordyceps for memory and focus. Here's my honest practitioner review...
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Fenugreek: What Actually Works for Blood Sugar & Breastfeeding
Dr. Amanda Foster separates fact from fiction on fenugreek's real benefits for metabolic health and milk production—with specific dosing and safety wa...
