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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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The L-Theanine & Caffeine Stack: Science-Backed Focus Without Jitters
A 2023 study found 200mg L-theanine + 100mg caffeine improved cognitive performance by 37%. Learn the optimal ratio, dosing, and which brands I recomm...
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I Stopped Recommending 3 Meals a Day to Everyone—Here's Why
As an MD, I used to push three square meals. New research shows your ideal eating schedule depends on genetics, activity, and metabolic markers. Here'...
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Sulforaphane for Athletes: Beyond Broccoli's NRF2 Activation
Sports nutritionist Rachel Kim explains sulforaphane's real impact on energy via NRF2 pathway activation—not just another antioxidant. Dosing, timing,...
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Collagen Peptides: The Skin, Joint & Gut Science You're Missing
That collagen claim about reversing wrinkles overnight? It's based on a misinterpreted 2014 study. Here's what the actual research shows—and what I re...
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Intermittent Fasting for Women: Hormone-Smart Schedules That Actually Work
Learn evidence-based intermittent fasting schedules designed for women's hormonal cycles. Get specific protocols for weight loss without disrupting en...
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Calcium Citrate vs Carbonate: The Absorption Truth Your Bones Need
Stop guessing which calcium form works best. Dr. Sarah Chen breaks down the science of absorption, acid requirements, and who should take what—based o...
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Iodine Isn't Your Thyroid's Magic Bullet—Here's What Actually Works
Most people take iodine wrong for thyroid health. An RDN explains why deficiency slows metabolism, proper dosing, and when supplements backfire.
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Timing Your Supplements for Peak Performance: A Circadian Guide
Learn how to align your supplement intake with your body's clock for better energy, recovery, and results. Backed by science, explained by a coach.
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Weekend Sleep Schedules Sabotaging Your Weight Loss? The Social Jet Lag Problem
Your weekend sleep schedule might be undermining your weight loss efforts. Learn what social jet lag does to metabolism and how to fix it.
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B-Vitamins for Brain Fog: Why Methylation Matters More Than You Think
I used to recommend B-complex to everyone with brain fog—until I saw patients getting worse. Here's what actually works for cognitive support without...
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NMN vs NR: I Changed My Mind About Which NAD+ Booster Works Better
I used to recommend NR to everyone—until new research made me reconsider. Here's what actually works for boosting NAD+ levels, based on clinical evide...
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Vitamin D for Autoimmunity: What the Research Actually Says About Dosing
Frustrated by vitamin D misinformation? An RDN breaks down the real research on immune modulation, specific dosing protocols, and what actually works...
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Blockchain Protein Verification: How Tech Is Fixing Supplement Transparency
A CrossFit competitor's contaminated protein led me down the rabbit hole of blockchain verification. Here's how digital traceability is changing every...
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Manganese for Joints: What Actually Works (And What's Hype)
RDN explains manganese's real role in joint health, proper dosing, who should avoid it, and why most supplements get it wrong. Evidence-based guidance...
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Vitamin C's Real Job: Why Your Skin & Joints Need It More Than Your Immune System
RDN explains vitamin C's crucial role in collagen production for skin elasticity, joint health, and wound healing—not just immune support. Dosing, for...
