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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Ubiquinol vs Ubiquinone: Which CoQ10 Form Actually Works for Athletes?
Stop wasting money on the wrong CoQ10. I'll show you which form boosts energy production and heart health based on actual research—not marketing hype.
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CrossFit Protein Needs: Fueling High-Intensity Metabolic Demands
As a sports nutritionist who works with CrossFit competitors, I break down the unique protein requirements for HIIT athletes—backed by research and re...
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Potassium for Blood Pressure: The 4,700mg Target Most People Miss
A physician explains why potassium matters more than you think for hypertension, with specific dosing, food sources, and one critical warning about su...
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Evening Primrose vs Borage Oil: Which GLA Source Actually Works?
That viral claim about evening primrose oil fixing PMS? It's based on a tiny 1983 study. I'm a CNS who's prescribed both—here's what actually works fo...
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Evening Primrose Oil: Hormone Helper or Skin Savior? My Clinical Take
Dr. Michael Torres, ND, examines evening primrose oil for PMS, eczema, and women's health. Get dosing, research, and honest advice from 14 years of pr...
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Resistance Bands for Fat Loss: What Actually Works (Not What You've Heard)
That viral claim about resistance bands burning fat? It's based on a misread study. Here's what 15 years of clinical practice shows actually works for...
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Beetroot vs Citrulline: Which Nitric Oxide Booster Wins for Performance?
Sports nutritionist Rachel Kim compares beetroot juice and citrulline malate for nitric oxide production, dosing, and athletic performance based on re...
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MSM for Joints: What Actually Works (And What Doesn't)
Tired of joint pain misinformation? I'm a CNS breaking down MSM research, dosing mistakes, and who should actually take sulfur supplements for cartila...
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CoQ10 for Statin Muscle Pain: What the Research Actually Shows
A 2023 JAMA study found 29% of statin users experience muscle pain. Does CoQ10 help? A PhD RD examines the evidence, dosing, and what brands I recomme...
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Protein's Hidden Calorie Burn: Which Sources Boost Metabolism Most?
Not all protein is created equal for calorie burning. I break down the thermic effect of different proteins and what it means for your body compositio...
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Your Hormones Are Talking: Protein Timing for Women's Muscle Building
I used to think protein timing was overrated—until I saw how menstrual phases change everything. Here's the evidence-based guide I wish I had 10 years...
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Vegan Protein Powders That Actually Build Muscle: A Coach's Breakdown
Which plant-based proteins work for athletes? I tested pea, soy, hemp & blends on real clients. Here's what builds muscle—and what's just marketing.
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Protein Allergies: Dairy, Egg & Soy Intolerances—What Actually Works
Struggling with whey or soy protein reactions? A CSCS breaks down the science behind hypoallergenic options that actually build muscle—without the sid...
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MSM Supplements: My Honest Take on Joint Pain & Collagen Support
I was skeptical about MSM supplements too—until I saw the research. Here's what actually works for joint mobility and skin health, plus dosing mistake...
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Protein Powder Making You Bloated? Here's What Actually Works
Struggling with protein powder bloating? Sports nutritionist Rachel Kim breaks down digestion-friendly options backed by research and 9 years of clini...
