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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Biotin for Nails: What Actually Works (and What's Just Hype)
That viral claim about biotin fixing brittle nails? It's based on shaky science. An RD breaks down the real evidence, proper dosing, and who should sk...
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Bariatric Surgery Protein: How to Keep Muscle When You Can't Eat Much
I used to tell weight loss surgery patients to just focus on protein—until I saw the muscle loss data. Here's what actually works for post-op muscle p...
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MSM for Joints: What Actually Works (And What's Hype)
Tired of MSM misinformation? A clinical dietitian breaks down the real research on sulfur for connective tissue, with specific dosing and brand recomm...
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Forskolin for Weight Loss: The cAMP Activator That Might Not Be Worth Your Money
Most forskolin supplements are overhyped—here's what the clinical studies actually show about cAMP activation and fat cell breakdown. RDN review.
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Glutamine for Athletes: Gut Protection When Training Gets Intense
A 2023 study found 68% of endurance athletes experience gut permeability during heavy training. Here's how glutamine helps—and when it's worth taking.
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Triphala: What the Science Actually Says About This Ayurvedic Digestive Formula
Dr. Sarah Chen, PhD, RD examines the modern research on Triphala's digestive benefits, dosing recommendations, and who should avoid this Ayurvedic for...
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Manganese for Bones: The Trace Mineral You're Probably Missing
That claim about manganese being unimportant? It's based on outdated thinking. Here's how this trace mineral actually builds collagen and protects bon...
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CBD for Athletes: What the Research Really Says About Recovery
A sports nutritionist breaks down CBD research for athletic recovery—dosing, brands, and who should avoid it. Based on real patient cases and clinical...
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My Sleep Stack for Athletes: What Actually Works (Backed by Science)
Confession: I used to think sleep supplements were overhyped. Then I saw the data—and tested them on myself. Here's my evidence-based stack for deep s...
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Turmeric vs Curcumin: What I Actually Recommend in My Clinic
A clinical dietitian explains the real difference between turmeric and curcumin supplements, which one works better for inflammation, and how to actua...
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Ginseng Types Decoded: Which One Actually Fits Your Needs?
Confused about ginseng types? I'm Jennifer Park, CNS, and I break down Panax, American, and Siberian ginseng with research-backed uses and dosing tips...
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Your Endocannabinoid System: The Hidden Regulator of Appetite and Weight
How CB1 and CB2 receptors control hunger, metabolism, and fat storage. Evidence-based insights on ECS balance and what supplements might help—or hurt.
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Mountain Guide Protein: Preserving Muscle at High Altitude
Specialized protein protocols for professional guides managing muscle preservation during high-altitude expeditions with heavy packs. Based on clinica...
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Green Tea Extract vs. Coffee: Which Caffeine Source Actually Burns Fat?
I used to recommend coffee to everyone for weight loss—until I saw the EGCG data. Here's what actually works for fat burning, with specific dosing and...
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Apigenin for Athletes: How This Flavonoid Boosts Recovery Through Better Sleep
A 2023 study found 68% of athletes report poor sleep affecting performance. Discover how apigenin—a chamomile flavonoid—improves sleep quality for bet...
