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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Bile Acid Supplements for Weight Loss: What Actually Works (And What Doesn't)
That claim about ox bile melting fat? It's based on a misread 1998 rat study. Here's what the human research actually shows about bile acid supplement...
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Cat's Claw for Autoimmune Support: What the Research Really Shows
Explore cat's claw's immunomodulatory properties for autoimmune conditions like rheumatoid arthritis. Learn dosing, research, and who should avoid it.
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Electrolyte Strips Are Mostly Marketing Hype—Here's What Actually Works
I tested three leading electrolyte strip systems during HIIT, endurance, and yoga workouts. Most are gimmicks—here's what you actually need for hydrat...
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Spirulina vs Chlorella: What I Actually Recommend in My Clinic
Tired of algae supplement confusion? I'm a dietitian who sees patients taking these wrong. Here's my clinical breakdown of spirulina vs chlorella for...
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Your Pre-Workout Carb Load Is Sabotaging Your Performance
Most athletes get glucose management wrong—here's how to avoid energy crashes during training with smart nutrition timing and specific supplements.
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Red Light Therapy Supplements: Boost Mitochondrial Energy with These 4 Nutrients
Combine red light therapy with specific supplements to enhance mitochondrial function. Research-backed dosing, what works, and what's a waste of money...
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Guggulsterones for Thyroid: What the Research Really Shows
Dr. Amanda Foster, MD, cuts through the hype on guggulsterones for thyroid function and weight loss. Evidence-based dosing, risks, and who should avoi...
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Peptide Therapy for Weight Loss: What Actually Works (And What's Hype)
A clinical dietitian breaks down peptide supplements for weight management—real mechanisms, dosing, safety concerns, and why most people use them wron...
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Strongman Protein Myths: Why Your Recovery Strategy Is Wrong
Stop using generic protein timing. Strongman competitors need event-specific recovery strategies for atlas stones, log press, and deadlifts. Here's wh...
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Tongkat Ali for Athletes: What the Research Actually Shows About Testosterone
Sports nutritionist Rachel Kim breaks down the evidence on tongkat ali for testosterone support in athletes—dosing, timing, and who should avoid it.
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MCT Oil vs. Coconut Oil: The Athlete's Energy Fuel Showdown
Sports nutritionist Rachel Kim breaks down which fat source gives you real sustained energy—with specific dosing, brand picks, and research you can tr...
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Chromium for PCOS: My Reversal on This Mineral for Insulin Resistance
I used to dismiss chromium for PCOS—until I saw the data. Here's how chromium picolinate improves insulin sensitivity, reduces symptoms, and what dosi...
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Shilajit Isn't Magic—But It Might Be Your Edge at High Altitude
Forget expensive altitude tents. Himalayan shilajit's fulvic acid could boost oxygen utilization naturally. I break down the research and dosing for a...
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Ashwagandha for Sleep: Does It Actually Work? My Clinical Take
After 14 years in practice, I break down how ashwagandha regulates cortisol to improve sleep quality, with specific dosing and timing strategies.
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Protein's Hidden Role: How It Controls Your Body's Fuel Switching
Discover how protein intake influences metabolic flexibility—your body's ability to switch between fuel sources—for better endurance and muscle buildi...
