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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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White Kidney Bean Extract: Does That 'Starch Blocker' Actually Work?
RD breaks down the real science behind Phase 2 carb blockers. What the studies actually show, who it might help, and why timing matters more than mark...
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Why I Switched from Magnesium Citrate to Glycinate for Anxiety
A dietitian explains why magnesium glycinate is her top pick for calming anxiety and improving sleep, with dosing tips and what the research really sh...
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DNA Diet Testing: What Your Genes Really Reveal About Weight Loss
A clinical dietitian explains which genetic tests actually help with weight management—and which ones waste your money. Based on real patient cases an...
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Magnesium Glycinate vs Citrate: Which Form Helps Sleep vs Digestion?
A clinical dietitian explains the key differences between magnesium glycinate and citrate supplements for sleep support versus digestive health, with...
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Preserving Muscle on a Diet: What Actually Works (From a Doctor)
Losing weight shouldn't mean losing muscle. Dr. Amanda Foster, MD, explains which supplements are backed by science to preserve lean mass in a calorie...
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Climbing Protein Myths: What Actually Works for Grip and Forearms
Stop wasting protein on climbing myths. A CSCS breaks down what research says about forearm development, tendon health, and real-world dosing for clim...
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CoQ10 for Athletes: Why I Switched from Ubiquinone to Ubiquinol
I used to recommend ubiquinone to all my athletes—until the research changed my mind. Here's why ubiquinol wins for mitochondrial energy and performan...
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Protein's Hidden Role: How It Controls Your Blood Sugar and Builds Muscle
Frustrated by fat gain despite eating clean? Learn how protein intake affects insulin sensitivity and directs nutrients to muscle, not fat storage, ba...
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Your B-Complex Might Be Making Stress Worse—Here's How to Fix It
Most people take B vitamins wrong for stress. Learn which forms actually lower cortisol, the dosing mistakes to avoid, and the one brand I recommend t...
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Manganese for Antioxidant Defense: Your SOD Enzyme Activation Guide
Learn how manganese activates superoxide dismutase (SOD), a crucial antioxidant enzyme. Get dosing guidance, brand recommendations, and who should avo...
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Riboflavin for Migraines: Why I Changed My Mind About B2
I used to dismiss riboflavin for migraines—until I saw the mitochondrial data. Here's the clinical dosing that actually works, based on real patient r...
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Can You Build Muscle on Plant Protein? The Complete Guide to Vegan Protein Combining
Worried plant protein isn't enough for muscle? Here's how to combine vegan sources for complete amino acid profiles—backed by science and 12 years of...
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Your Shiitake Supplement Might Be Missing the Key Compound
Most shiitake supplements focus on beta-glucans, but the real cardiovascular star is eritadenine. Here's what the research shows about cholesterol met...
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Oyster Mushroom Cholesterol Benefits: Natural Lovastatin Analysis
Can oyster mushrooms lower cholesterol naturally? Dr. Sarah Chen examines the lovastatin content, clinical evidence, and practical dosing for heart he...
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Your Night Owl Habit Might Be Making You Gain Weight
That late-night scrolling isn't just hurting your sleep—it's rewiring your metabolism. Here's what the research shows about circadian disruption and w...
