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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Can Rhodiola Rosea Actually Shrink Stress Belly? A Doctor's Evidence-Based Take
Dr. Amanda Foster examines whether this adaptogen truly lowers cortisol and prevents stress-related abdominal fat accumulation, with dosing, research,...
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Protein for Aerialists & Acrobats: Strength-to-Weight Science
Protein strategies for aerialists, acrobats & circus athletes needing exceptional strength-to-weight ratios. Evidence-based dosing from a CSCS.
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Cordyceps Mushroom: Why I Stopped Calling It Just Another Supplement
I used to dismiss cordyceps as hype—until I saw the oxygen utilization data. Here's what changed my mind, plus dosing tips from my clinic.
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Protein Timing Myths: What Actually Works for Weight Loss
That 'anabolic window' you've heard about? It's mostly marketing. Here's what the research actually shows about protein timing for muscle preservation...
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Iodine: The Thyroid's Fuel That Most Doctors Miss
I'll admit—I used to dismiss iodine supplements. Then I saw the data on subclinical deficiency and metabolic slowdown. Here's what changed my mind.
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Fenugreek Seeds: What the Research Actually Shows for Blood Sugar & Testosterone
Dr. Amanda Foster examines the evidence behind fenugreek's dual claims. Spoiler: one benefit is solid, the other needs nuance. Plus dosing, brands, an...
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Panax Ginseng for Athletes: Why I Changed My Mind About This Ancient Herb
I used to dismiss ginseng as hype—until I saw the research. Here's how Panax ginseng delivers real, sustained energy for athletes without the crash.
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Cordyceps Mushroom: My Clinical Take on Energy & Endurance
Dr. Sarah Chen, PhD, RD, breaks down the real science behind cordyceps for energy, ATP production, and athletic performance—with specific dosing and b...
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Caffeine Patches for Endurance: Steady Energy Without Gut Issues
Smart caffeine patches deliver steady energy release for long events without GI distress. I review the research, dosing, and who should avoid them.
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Licorice Root: The Adrenal Herb Your Gut Might Need
Licorice root isn't just candy—it's a powerful adaptogen for cortisol regulation and gut healing. Learn the science, dosing, and who should avoid it.
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Vanadium for Blood Sugar: Insulin Mimetic or Risky Experiment?
A clinical dietitian examines vanadium's insulin-like effects, reviews the real research on glucose control, and explains why she rarely recommends th...
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Cold Exposure Supplements: My Brown Fat Activation Protocol for Athletes
I was skeptical about cold exposure supplements—until I tested them myself. Here's what actually works for brown fat activation and thermogenesis.
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Hidden Allergens in Your Protein Powder: Cross-Reactivity Risks
That 'dairy-free' protein powder might still trigger your milk allergy. Here's what research shows about hidden cross-reactivity risks for athletes.
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Peptide Supplements for Recovery: What the Data Says About BPC-157 & Collagen
A naturopathic doctor breaks down the real evidence for peptides like BPC-157 for tissue repair, collagen for joints, and what beginners should know a...
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The 65°F Myth: What Temperature Actually Boosts Sleep & Metabolism
That 'ideal 65°F' advice? It's oversimplified. Here's what the research actually shows about temperature, sleep quality, and overnight metabolic funct...
