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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Beta-Alanine Loading: The 4-Week Protocol That Actually Works
Stop wasting beta-alanine. I'll show you the exact loading protocol I use with athletes to maximize carnosine stores and improve high-intensity perfor...
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Why I Switched from Pyridoxine to P5P for Homocysteine Control
I used to recommend standard B6—until I saw the data on active P5P. Here's why I changed my mind about lowering homocysteine and what you should take...
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Tellurium Supplements: What the Emerging Antioxidant Research Actually Shows
Dr. Amanda Foster reviews the limited evidence on tellurium's antioxidant potential and explains why you shouldn't rush to supplement with this trace...
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Why I Stopped Recommending Generic Vitamin E for Brain Health
I used to tell patients any vitamin E would help their brain—until I saw the data on alpha-tocopherol uptake. Here's what actually works for neurologi...
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Custom Protein Blends: Why One-Size-Fits-All Powder Fails Athletes
Stop wasting money on generic protein. Learn how to create custom blends based on your goals, diet, and training—with specific dosing and brand recomm...
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Rotational Athletes Need Different Protein: Baseball, Golf, Tennis Recovery
I used to recommend the same protein timing to everyone—until I saw pitchers and golfers struggling. Here's what the research shows about rotational s...
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Lab Results: 5 Budget Whey Proteins Tested for Accuracy & Contaminants
Independent lab tests reveal which affordable whey proteins match label claims—and which contain heavy metals. See the actual numbers before you buy.
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Astaxanthin for Athletes: Beyond Sun Protection to Mitochondrial Boost
Is astaxanthin just another antioxidant? As a CSCS, I've seen it transform endurance and recovery. Here's the research-backed truth on dosing, brands,...
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Inositol for PCOS: What Actually Works (And What Doesn't)
A dietitian's evidence-based guide to using inositol for PCOS symptoms, insulin resistance, and menstrual regularity—with specific dosing and brand re...
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Postpartum Protein: The Recovery Nutrient Most New Moms Miss
I was wrong about postpartum nutrition for years. Here's the evidence-based protein strategy for rebuilding muscle, supporting breastfeeding, and reco...
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Why I Stopped Ignoring Choline: The Brain & Liver Nutrient 90% of Us Miss
I used to think choline wasn't worth discussing—until I saw the deficiency data. Here's what changed my mind, plus specific dosing and brand recommend...
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Why I Stopped Guessing Omega-3 Doses: The Blood Test That Changed Everything
I used to recommend generic fish oil doses—until I saw patients' actual blood levels. Learn why testing your omega-3 index matters more than any suppl...
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Selenium: Why I Stopped Ignoring This Thyroid Mineral
I used to dismiss selenium as minor—until thyroid patients showed me otherwise. Here's what the research says about dosing, forms, and who really need...
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Calisthenics Protein Myths: Why Bodyweight Athletes Need Different Fuel
Street workout athletes waste money on traditional protein powders. Here's what research shows about bodyweight training's unique recovery needs.
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Chaga vs Reishi: Most People Pick Wrong for Immune Support
Stop guessing which mushroom to take. I'm a naturopathic doctor breaking down the real differences between chaga and reishi for immune health.
