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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Vitamin D for Athletes: The Immune & Performance Protocol I Actually Use
Stop guessing with vitamin D. I'm sharing the exact dosing, timing, and forms I use with competitive athletes to boost immune function and performance...
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Tart Cherry for Recovery: Does the Research Match the Hype?
After 12 years of working with athletes, I've seen what actually works for muscle soreness. Here's my honest take on tart cherry supplements.
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Creatine Loading: The Truth About That 20g Protocol for Beginners
I bought into the creatine loading myth for years. Here's what the actual research shows about whether beginners need that aggressive 20g protocol.
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L-Carnitine for Fat Burning: What Actually Works for Athletes
Stop wasting money on L-carnitine supplements. I'll show you the dosing, timing, and forms that actually enhance fat oxidation during exercise.
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BCAAs: Energy Source or Recovery Myth? What 12 Years in the Gym Taught Me
I'm tired of seeing athletes waste money on BCAAs for energy. Here's what the research actually shows—and when they might help.
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Maca Root for Athletes: Hormonal Balance & Sustainable Energy
How maca root supports hormonal optimization and natural energy production for athletes. Dosing, research, and who should avoid it.
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Why Your Turmeric Supplement Probably Isn't Working (And How to Fix It)
A sports dietitian explains why 95% of turmeric supplements fail without piperine, how to choose one that actually works, and which patients I've seen...
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Why I Stopped Recommending Black Seed Oil to Everyone (And Who Should Actually Take It)
I used to suggest black seed oil for everything—until I saw the research. Here's what actually works for inflammation, plus dosing mistakes I see dail...
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Why I Stopped Prescribing Nitric Oxide Boosters for Weight Loss
I used to recommend NO boosters to everyone—until I saw the metabolic data. Here's what actually works for vascular function and fat loss.
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Collagen Peptides for Athletes: The Real Protocol for Tendon Repair
Stop wasting money on collagen. I'm a sports nutritionist who's fixed connective tissue issues in hundreds of athletes—here's the exact timing, dosage...
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Black Seed Oil for Athletes: My Take on Thymoquinone & Inflammation
I was skeptical about black seed oil for sports recovery—until I saw the thymoquinone data. Here's what the research shows, plus my dosing recommendat...
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How Your Gut Controls Energy: Probiotics for Athletes
I used to think probiotics were just for digestion—until I saw athletes transform with the right strains. Here's what actually works for energy.
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Fenugreek for Weight Loss: The Blood Sugar Connection Your Doctor Might Miss
Fenugreek isn't just a spice—it's a blood sugar regulator that can curb cravings. Dr. Amanda Foster, MD, reviews the evidence and dosing.
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The Real Anti-Aging Supplements After 50: What Works, What's Hype
Dr. Sarah Chen, PhD, RD, busts myths and shares targeted supplement strategies for vitality, cognition, and health after 50, backed by clinical resear...
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Metabolic Flexibility Testing: How to Know If You're a Fat or Carb Burner
I used to dismiss metabolic testing—until I saw patients' lab results. Here's how to assess if you're optimized for fat burning, with actionable steps...
