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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Cutting Without Losing Muscle: The Protein Strategy That Actually Works
I used to push high carbs during cuts—until I saw the muscle loss data. Here's the protein timing, dosing, and type research that changed my mind.
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Bitter Orange for Weight Loss: A Doctor's Take on Synephrine
Dr. Amanda Foster, MD, reviews bitter orange extract's synephrine for thermogenesis, with dosing, safety, and why it's not ephedra. Evidence-based ins...
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CBD Oil vs Hemp Seed Oil: What You're Actually Buying
A clinical dietitian explains the crucial differences between CBD oil and hemp seed oil—what each actually does, who should use which, and what the re...
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Vegan B12 Deficiency: What Your Doctor Isn't Telling You
As a physician, I've seen too many vegans with preventable B12 problems. Here's what actually works—and what doesn't—based on real clinical evidence.
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PQQ Supplements: What the Research Actually Shows About Mitochondrial Support
Clinical dietitian breaks down PQQ research, dosing mistakes, and which brands actually work for cellular energy and cognitive function.
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Runners Need More Protein Than You Think: The Muscle Preservation Guide
Distance runners can't ignore protein. Here's how much you really need to prevent muscle breakdown and boost recovery—backed by science, not bro-lore.
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St. John's Wort for Mild Depression: What the Research Really Shows
Dr. Amanda Foster, MD, breaks down the evidence on St. John's Wort for mild depression—including critical drug interactions most people miss.
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CBD Oil for Weight Loss: What the Endocannabinoid Science Actually Shows
That CBD melts fat? It's based on rodent studies with massive doses. Here's what human research says about cannabinoids and metabolism.
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Airport Protein Hacks: How Athletes Maintain Gains on the Road
Practical strategies for maintaining optimal protein intake while traveling for competitions, training camps, or work commitments. From airport option...
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Turkey Tail Mushroom for Cancer Support: What the PSK/PSP Research Really Shows
Dr. Amanda Foster reviews the clinical evidence on Turkey Tail's PSK and PSP compounds for immune support during cancer treatment—what works, what doe...
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Pomegranate Extract: The Heart Health Supplement That Actually Works
That claim about pomegranate juice being a miracle heart tonic? It's based on misread marketing. Here's what the actual research shows about pomegrana...
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NAD+ Boosters: What I Tell My Patients About Cellular Aging
I was skeptical about NAD+ supplements too. Here's what the research actually shows about NMN, NR, and mitochondrial health—plus what I recommend in p...
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Zinc for Colds: When It Works, When It Doesn't, and What You're Probably Doing Wrong
RDN explains zinc's real immune benefits vs. marketing hype. Learn when to take zinc lozenges, safe long-term dosing, and which forms actually work—ba...
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Boswellia for Athletes: My Take on This Natural Anti-Inflammatory
I was skeptical about boswellia for sports recovery. Then I saw the research. Here's how boswellic acids manage exercise-induced inflammation and what...
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Protein Myths Debunked: How Much You Really Need for Muscle
I wasted years on protein timing myths. Here's the evidence-based protein calculator I use with athletes—plus what actually works in the weight room.
