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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Can Vitamin D Actually Calm Autoimmune Flares? An RDN's Evidence-Based Take
After 8 years of clinical practice, I review the real evidence on vitamin D for autoimmune conditions—what works, what doesn't, and how to dose it saf...
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Your Menstrual Cycle & Protein Needs: What Female Lifters Actually Need
Stop guessing your protein intake. Learn how to adjust protein timing and amounts throughout your cycle for better muscle building, recovery, and perf...
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Sleep Quality's Hidden Weight Impact: Ghrelin, Leptin & Your Hunger
That 'sleep more, weigh less' advice isn't just folklore. Discover how poor sleep disrupts ghrelin & leptin, driving appetite & weight gain—with resea...
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Marine Phytoplankton: The Ocean's Nutrient Powerhouse I Recommend to Patients
Dr. Amanda Foster, MD, explains marine phytoplankton's unique benefits, dosing, and who should avoid it—based on clinical evidence and 20 years of pra...
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Alpha-GPC: The Neural Drive Secret Powerlifters Won't Tell You
Most athletes are wasting money on stimulants. Alpha-GPC boosts acetylcholine for real explosive power and cognitive energy—here's the research-backed...
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Beta-Alanine Loading: The Real Science Behind the Tingle
I was wrong about beta-alanine for years. Here's the research-backed loading strategy I now use with athletes to boost carnosine and high-intensity en...
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Gut Hormones & Weight: How GLP-1, PYY & Ghrelin Actually Work
Ever wonder why some foods keep you full for hours? It's your gut hormones. I'll explain GLP-1, PYY, and ghrelin—and what actually moves them.
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Copper-Zinc Imbalance: Why Your Ratio Matters More Than Levels
After 15 years in clinic, I see copper-zinc imbalances constantly. Here's why the ratio matters more than individual levels for immune function, mood,...
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The 30-Minute Anabolic Window Is a Myth—Here's What Actually Works
Stop rushing your protein shake. I'll show you the research that debunks the 30-minute window and give you practical timing strategies for real result...
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Folate vs Folic Acid: Why Your Prenatal Might Be Wrong
If you're taking folic acid with MTHFR variations, you might be wasting money. Dr. Amanda Foster explains methylation, gene testing, and which form ac...
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MCT Oil for Weight Loss: Brain Fuel or Fat Burner?
Does MCT oil really help with weight loss? An RDN breaks down the science behind ketone production, metabolism effects, and realistic expectations.
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Thiamine for Fatigue: Why Your Energy Crisis Might Be a B1 Problem
A 38-year-old teacher couldn't shake her exhaustion. Her labs were normal—but her mitochondria weren't. Here's how thiamine deficiency sneaks up on he...
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Moringa Leaf: The Nutrient-Dense Superfood I Recommend to Patients
Dr. Amanda Foster explains moringa's exceptional nutrient profile, anti-inflammatory properties, and how to incorporate this sustainable superfood saf...
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Protein Before Bed: Brain Detox Secret for Athletes?
How protein timing affects your brain's waste clearance during sleep. I've tested this on myself and clients—here's what actually works for neural rec...
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Vitamin E for Your Heart: Why the Form Matters More Than You Think
That claim about vitamin E preventing heart attacks? It's based on flawed studies using the wrong form. I'll explain which tocopherols actually work a...
