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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Cordyceps for Endurance: Does This Mushroom Actually Boost Athletic Performance?
Dr. Amanda Foster, MD examines the science behind cordyceps for endurance, oxygen use, and workout enhancement—with dosing, brand picks, and who shoul...
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Why I Stopped Prescribing Generic Digestive Enzymes for Bloating
A clinical dietitian explains which digestive enzymes actually work for food intolerances, backed by specific studies and 18 years of practice.
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Do Phytoestrogens Actually Help Menopausal Weight Gain? My Clinical Take
Struggling with menopausal weight gain? I'm Dr. Sarah Mitchell, RD. I'll break down the real science on phytoestrogen supplements—what works, what doe...
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Alpha-Lipoic Acid: The Insulin-Sensitizing Antioxidant I Actually Prescribe
Dr. Amanda Foster explains how ALA improves glucose uptake, correct dosing, and who should avoid it—based on 20 years of clinical practice and researc...
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Pau D'Arco: What the Amazonian Bark Can (and Can't) Do for Your Health
Dr. Sarah Chen, PhD, RD, unpacks the science behind Pau D'Arco bark—from traditional Amazonian uses to modern research on microbial balance and immune...
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Your Caffeine Habit Is Sabotaging Your Performance—Here's How to Fix It
Most athletes use caffeine wrong—building tolerance that kills performance. Learn evidence-based cycling protocols to maximize energy when it matters...
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Molybdenum for Sulfite Sensitivity: The Mineral You've Never Heard About
That TikTok trend about molybdenum fixing all food reactions? It's based on a tiny 1981 study. Here's what the actual biochemistry shows about sulfite...
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Breathwork Meets Supplements: My Oxygenation Protocol for Athletes
I used to think breathing exercises were just for stress—until I saw the performance data. Here's how to combine specific breathwork with targeted sup...
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Why Your Metabolism Slows When You Lose Weight (And How to Fix It)
Dr. Amanda Foster explains the science behind weight loss plateaus and provides evidence-based strategies to overcome metabolic slowdown.
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Why I Stopped Recommending Diet Soda for Weight Loss
I used to tell patients diet soda was fine—until gut microbiome research changed everything. Here's what the data shows about artificial sweeteners an...
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Lion's Mane for Nerve Recovery: What Injured Athletes Need to Know
Can lion's mane mushroom actually help nerve regeneration in athletes? I break down the research, dosing, and what my clinical experience shows for in...
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Bedtime Protein: The Sleep Recovery Hack Athletes Miss
A 2023 study found 40g casein before sleep boosts overnight muscle protein synthesis by 22%. Here's how to time protein for better sleep quality and r...
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Zinc for Immunity: The Dosage Debate and What Actually Works
After 14 years in practice, I break down the real evidence on zinc for immune health—optimal dosage, best forms, and who should avoid it.
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Your B-Complex Is Probably Wrong for Mood Support
Most B-complex supplements miss the mark for neurotransmitter support. Learn which specific B-vitamins actually drive serotonin and dopamine productio...
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Panax vs American Ginseng: Which Adaptogen Actually Works for You?
I used to recommend Panax ginseng to everyone—until I saw patients crashing from overstimulation. Here's how to choose the right ginseng for your ener...
