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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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My Fisetin Protocol: Clearing Cellular Debris for Better Aging
A practitioner's guide to using fisetin as a senolytic—with specific dosing, timing, and what the research actually shows about clearing senescent cel...
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Electrolyte Timing: When to Take Them for Maximum Energy
A 2023 study found 68% of athletes mis-time electrolytes. Here's when to take them for sustained energy during workouts.
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I Used to Skip Glucomannan—Now It's My Go-To for Appetite Control
A dietitian's practical guide to using konjac root fiber for satiety. Learn the right dose, timing, and mistakes to avoid—based on research, not hype.
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Endurance Athletes: Why Your Protein Needs Are Different
Marathon runners, cyclists, triathletes—your protein needs aren't what you think. A CSCS breaks down the research, timing, and mistakes I see daily.
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Niacinamide vs Nicotinic Acid: The Flush-Free Truth About B3 Forms
Confused about flush-free niacin? Dr. Amanda Foster breaks down the real differences between niacinamide and nicotinic acid for skin, cholesterol, and...
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Selenium for Thyroid: Why I Stopped Prescribing It Blindly
I used to recommend selenium to every thyroid patient. New research changed my mind. Here's who actually needs it, the right dose, and what the textbo...
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Alpha-GPC for Memory: What the Research Actually Shows About Dosing
Clinical dietitian explains Alpha-GPC's real benefits for memory and focus, with evidence-based dosing and what to watch for. Based on 2024 studies.
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Taurine's Real Power: Why Athletes Need More Than Energy Drinks
Taurine isn't just a buzzword in energy drinks. Discover its critical roles in muscle function, cellular hydration, and antioxidant defense for athlet...
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Water Timing for Weight Loss: When to Drink for Metabolism Boost
Stop drinking water randomly. An RD explains when to hydrate for appetite control, thermogenesis, and fat oxidation—based on clinical evidence.
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Insect Protein vs Plant vs Lab-Grown: What Actually Builds Muscle?
I used to push whey protein on everyone—until I saw the data on cricket powder. Here's what the research says about emerging protein sources for muscl...
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Vitamin C for Skin: What Actually Works (And What's Just Hype)
RDN explains vitamin C's real role in collagen production, separates topical vs oral benefits, and gives specific supplement recommendations.
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Magnesium L-Threonate for Brain Fog: What the Research Really Shows
Dr. Amanda Foster examines whether magnesium L-threonate actually helps with brain fog, memory, and cognitive clarity based on clinical evidence and p...
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CBD vs CBG for Sleep: What My Patients Actually Experience
A clinical dietitian compares CBD and CBG for insomnia based on research and patient cases. Get dosing tips and brand recommendations.
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Why Most Adaptive Athletes Are Underdosing Protein (And What Actually Works)
Para-athletes need different protein strategies. Here's the evidence-based approach for wheelchair athletes, amputees, and adaptive sports performance...
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Schisandra Berry: The Adaptogen I Was Wrong About for Endurance
I used to dismiss schisandra as just another herbal trend—until I saw patients' cortisol profiles improve. Here's what changed my mind about this five...
