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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Glycine: The Sleep & Metabolism Amino Acid I Now Recommend
As an MD, I was skeptical about glycine supplements. Then the research on sleep architecture and insulin sensitivity changed my mind. Here's what you...
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BCAAs During Workouts: When They Actually Help (And When They're Useless)
Stop wasting money on BCAAs you don't need. I'll show you exactly when intra-workout amino acids preserve muscle energy and delay fatigue—backed by 20...
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Ashwagandha for Athletes: My Protocol for Cortisol & Recovery
How endurance athletes can use ashwagandha to manage training stress and optimize recovery. I'll share dosing, timing, and what the research really sh...
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I Used to Push Nitric Oxide Boosters—Here's What Changed My Mind
A CSCS breaks down the real science behind arginine and citrulline for exercise performance—what works, what doesn't, and who should skip these supple...
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Nickel's Hidden Role: The Trace Mineral That Helps Your Iron Work
Dr. Sarah Chen explains nickel's surprising role in iron absorption and mineral balance. Learn who might need it, proper dosing, and why most suppleme...
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Rhodiola Rosea: Does This Adaptogen Actually Fight Mental Fog and Boost Endurance?
9-year sports nutritionist Rachel Kim breaks down the real science on Rhodiola Rosea for mental fatigue and physical performance. Dosing, timing, and...
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Time-Restricted Eating for Athletes: What Supplements Actually Work?
Can you fast and still perform? I've worked with dozens of athletes on time-restricted eating. Here's what supplements you need—and what's a waste of...
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Time-Restricted Eating: Why Your Eating Window Matters More Than You Think
That claim about eating after 7 PM causing weight gain? It's more nuanced. Dr. Amanda Foster explains how aligning meals with circadian rhythms impact...
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Mullein vs Thyme: The Respiratory Herb Most People Get Wrong
Think you know which herb is best for coughs? Most people choose wrong. I'll show you exactly when to use mullein vs thyme—with specific dosing and br...
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Vitamin A for Gut Health: Why I Stopped Ignoring This Connection
I used to think vitamin A was just for vision—until patient after patient showed me how it transformed their gut lining and immune response. Here's wh...
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5-HTP for Mood & Sleep: What Actually Works (And What Doesn't)
A clinical dietitian explains 5-HTP's real benefits for serotonin support, proper dosing, and when to choose it over tryptophan—based on research and...
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How to Stop Your Metabolism from Slowing During Weight Loss
A dietitian explains why your metabolism slows when you lose weight and gives 3 science-backed strategies to prevent plateaus, including reverse dieti...
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Milk Thistle vs Dandelion: Which Liver Herb Actually Works?
That 'liver detox' trend? It's often based on shaky science. I'm breaking down the real evidence for milk thistle's silymarin vs dandelion's taraxacin...
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Bilberry for Eyes: Does This Anthocyanin-Rich Berry Actually Help Vision?
Dr. Michael Torres, ND, examines bilberry's anthocyanins for eye health: evidence for visual acuity, eye strain, and age-related protection. Dosing, b...
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Peppermint for IBS: Does It Actually Work? My Clinical Take
Board-certified internist reviews peppermint's science for IBS relief, with specific dosing, brand recommendations, and integration with conventional...
