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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Cordyceps for Athletes: My Reversal on This Ancient Adaptogen
I used to dismiss cordyceps as hype—until I saw the VO2 max data. Here's what changed my mind, plus dosing, brands, and who should avoid it.
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Gymnema Sylvestre: Does This Ayurvedic Herb Really Block Sugar Cravings?
Dr. Amanda Foster explains how gymnema sylvestre's gymnemic acids may help manage blood sugar and reduce sugar cravings—with dosing, safety, and what...
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Copper Deficiency: The Overlooked Mineral Behind Your Fatigue
Dr. Amanda Foster explains why copper deficiency often gets missed, how it causes fatigue and anemia, and what to do about it—based on clinical eviden...
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B Vitamins for Athletes: The Real Energy Boost or Just Hype?
An RDN breaks down if B vitamins actually boost athletic performance, with dosing, research, and what to skip.
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Ashwagandha's Cortisol Effect: What the Clinical Data Actually Shows
Does ashwagandha really lower cortisol? We examine the clinical evidence, compare Sensoril vs KSM-66, and provide practical dosing protocols for stres...
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Why I Stopped Recommending High-Dose Vitamin C for Heart Health
I used to push high-dose vitamin C for everyone—until I saw the data. Here's what actually works for endothelial function and nitric oxide production.
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Regenerative Protein: Why Your Whey's Farming Matters More Than You Think
A sports nutritionist explains how regenerative agriculture protein boosts muscle recovery, reduces inflammation, and supports soil health—plus which...
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Keto Athletes: The 5 Supplements That Actually Work for Fat-Fueled Energy
Stop wasting money on keto supplements that don't work. I've tested these 5 essentials on myself and clients—here's what actually boosts fat-fueled pe...
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Beef Protein Isolate: Why Carnivore Dieters Are Ditching Whey
That claim about beef protein being inferior? It's based on outdated studies. Here's what 12 years of clinical experience shows for carnivore and keto...
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Turmeric's Hidden Problem: Why Most People Waste Their Money on Curcumin
Dr. Michael Torres, ND explains why 95% of turmeric supplements fail—and how piperine from black pepper can increase curcumin absorption by 2,000%.
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Magnesium Glycinate vs Citrate: Which Form Actually Works for Sleep & Anxiety?
A clinical dietitian breaks down magnesium types with research-backed advice on which form works for sleep, anxiety, or muscle recovery—plus specific...
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Blue Zone Supplements Are Mostly Marketing—Here's What Actually Works
Forget the hype—most Blue Zone supplements miss the point. I'll show you the 3 nutrients centenarians actually get from food that you might need to su...
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MCT Oil vs. Carb Gels: What Actually Works for Race Day Fueling
Tired of energy crashes mid-race? I break down the science of MCT oil vs. carbohydrate gels for sustained endurance performance—with specific dosing a...
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Rhodiola Rosea: The Adaptogen That Actually Works for Fatigue
A physician's evidence-based guide to rhodiola for sustainable energy, mental clarity, and stress adaptation—with specific dosing and brand recommenda...
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Mitochondrial Uncoupling Supplements: What Actually Works for Metabolic Health
That claim about 'fat-burning mitochondria' supplements? It's often based on rodent studies. I'll explain what mitochondrial uncoupling really means f...
