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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Night Shift Protein: How Irregular Schedules Wreck Muscle & What to Do
I used to tell shift workers to just eat more protein—until I saw the data on circadian disruption. Here's what actually works for muscle on irregular...
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Protein Timing for Women: Hormonal Hacks for Muscle Growth
I was wrong about protein timing for women. Here's how menstrual cycles change everything for muscle building, backed by new research.
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Selenium for Male Fertility: The Mineral That Actually Works
Most men are taking the wrong supplements for fertility. Here's why selenium might be the only mineral that actually improves sperm quality—and how to...
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Psychedelic Microdosing for Athletes: The Recovery Debate You Can't Ignore
Athletes are exploring psychedelic microdosing for recovery. Here's what the research shows, the ethical minefield, and what you need to know about WA...
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Selenium: The Thyroid's Secret Weapon You're Probably Missing
A dietitian explains selenium's critical role in thyroid hormone conversion and antioxidant defense, with deficiency signs and practical supplementati...
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Glycine for Athletes: How 3g Before Bed Transforms Sleep & Next-Day Energy
I was skeptical too—until I saw the data. How glycine improves deep sleep by 37%, reduces next-day fatigue, and accelerates recovery for athletes. Dos...
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Ginger Isn't Just for Nausea: How It Actually Heals Your Gut
I used to think ginger was just for morning sickness—until I saw the research on gut inflammation and microbiome changes. Here's what changed my mind.
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Why Magnesium Glycinate Is My Go-To for Anxiety and Sleep
Discover how magnesium glycinate calms your nervous system, reduces anxiety, and improves sleep quality—backed by research and clinical experience.
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Cold Weather Training: Why Your Protein Needs Jump 30% in Winter
Training in the cold? Research shows you need 30% more protein to prevent muscle loss. Learn optimal timing, sources, and why whey isn't always best f...
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Fasting Without Starving: Autophagy Protocols for Athletes
How to trigger cellular cleanup without losing muscle. Research-backed protocols for athletic longevity from a CSCS with 12 years in the trenches.
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Vitamin C Megadosing: What Actually Works (And What's Dangerous)
A clinical dietitian breaks down vitamin C megadosing—real benefits, surprising risks, and who should absolutely avoid high doses. Based on 15 years o...
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Chromium Picolinate for PCOS: What Actually Works for Insulin Resistance
That supplement claim about chromium fixing PCOS insulin issues? It's based on shaky 2006 data. Here's what the real research shows—and what I actuall...
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Methylated B Vitamins: Why Your Genetics Matter More Than Your Multivitamin
Most people waste money on wrong B vitamins. Learn how MTHFR and COMT genes affect methylation and which methylated forms (like methylcobalamin) actua...
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Biotin for Hair: What the Science Actually Says About Dosage & Timing
Confession: I was skeptical about biotin for hair growth. Here's the evidence-based truth on dosage, timing, and what really works—plus what to avoid.
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Bacopa Monnieri: The Ayurvedic Brain Tonic That Actually Works
A 2023 meta-analysis found bacopa improves memory by 37%. Here's what I tell my patients about this ancient herb for modern brain fog.
