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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Dancer Protein Guide: Build Lean Muscle Without Sacrificing Flexibility
I used to push high protein on every dancer—until I saw the flexibility trade-offs. Here's what 12 years of clinical work taught me about balancing ae...
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The Magnesium Myth: Why Your Blood Test Might Be Lying to You
Feeling tired and achy? Your magnesium blood test might say you're fine, but you're not. An RD explains the real signs, better tests, and how to fix i...
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The Hair Growth Stack: What Actually Works (And What's Hype)
A physician's evidence-based guide to building a supplement regimen for thicker, healthier hair. Covers biotin alternatives, collagen, saw palmetto, a...
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Boron for Hormone Balance: What the Research Actually Shows
I was skeptical about boron for years—until I saw the data. Here's what the research shows about this mineral's effects on testosterone and estrogen i...
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Zinc-Carnosine for Athletes: The Gut Protection You're Missing
Endurance athletes: zinc-carnosine can prevent exercise-induced GI distress. Here's what the research shows, proper dosing, and who should avoid it.
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The NAD+ Hype Is Real—But You're Probably Taking the Wrong Form
NMN vs NR: Which NAD+ booster actually works? I'll break down the research, dosing, and who should avoid these supplements—based on clinical evidence,...
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Chamomile Isn't Just Tea—It's a Clinical Tool for Anxiety & Digestion
Chamomile's traditional use for calming is backed by modern research. Discover specific dosing, brand recommendations, and who should avoid it.
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Lithium Orotate for Athletes: Mood Stability & Training Energy
Can low-dose lithium orotate boost mood stability and consistent training energy? A CSCS examines the research and real-world use for athletes.
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Gotu Kola: The Memory & Skin Herb That Actually Works (When You Take It Right)
Frustrated by gotu kola misinformation? Dr. Michael Torres, ND, breaks down the real research on memory enhancement and wound healing—with specific do...
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Lion's Mane Mushroom: My Skepticism, the Science, and Why I Now Recommend It
A CNS explains lion's mane mushroom's role in nerve growth factor production, brain fog relief, and practical dosing—backed by research and clinical e...
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I Was Skeptical About Cordyceps—Until I Saw the Oxygen Data
Learn how cordyceps mushroom supplements can boost endurance by improving oxygen use and cellular energy, backed by clinical studies and practical dos...
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I Used to Dismiss Cycle-Syncing—Now I Recommend These 3 Supplements
A dietitian explains why she changed her mind about hormone tracking tech and which supplements actually help women optimize productivity across their...
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Intermittent Hypoxia Training: The Supplement Protocol That Actually Works
A CSCS breaks down the real supplement protocols for altitude simulation training—backed by research and 12 years of clinical experience with athletes...
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Red Light Therapy & Supplements: A Pro's Guide to Faster Recovery
How red light therapy works with specific nutrients to speed up muscle repair. I'll share the research, dosing, and what I use with my athlete clients...
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Beyond the Pump: How Protein Actually Boosts Blood Flow
I used to think muscle pumps were just cosmetic—until I saw how specific amino acids enhance blood flow for real nutrient delivery. Here's what the re...
