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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Protein vs. Autophagy: Can You Build Muscle and Clean Cells?
Is protein sabotaging your cellular cleanup? I've tested this on myself—here's how to balance muscle growth with autophagy for longevity.
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Why Vitamin D3 Alone Isn't Enough for Your Bones (The K2 Connection)
A 52-year-old marathon runner's labs shocked me—high vitamin D but low bone density. Here's why D3 needs K2 to direct calcium to bones, not arteries.
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PEMF Therapy & Supplements: Does This Recovery Combo Actually Work?
Can PEMF devices plus targeted supplements really enhance recovery and sleep? A PhD nutritionist examines the evidence and gives specific recommendati...
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Resistant Starch: The Prebiotic Fiber I Was Wrong About for Weight Loss
I used to dismiss resistant starch as just another fiber fad—until patient results and solid research changed my mind. Here's what actually works for...
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Shilajit: Ancient Goo or Legit Energy Fix? What the Science Really Says
Most people are wasting money on trendy energy supplements. Shilajit—ancient tar-like resin—might actually work. Here's the research, dosing, and who...
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Does Apple Cider Vinegar Actually Help with Weight Loss? Here's What the Science Says
RDN Marissa Thompson breaks down the research on ACV for weight management—real benefits, proper dosing, and who should avoid it. Evidence-based proto...
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Fucoxanthin for Visceral Fat: What the Research Really Shows
That viral claim about brown seaweed melting belly fat? It's based on rodent studies with doses humans can't replicate. Here's what actually works for...
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Green Tea vs Coffee Bean Extract: Which Actually Works for Weight?
I used to dismiss both—until the research surprised me. Here's what actually works for weight management, based on clinical evidence and patient resul...
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Collagen Confusion: Why Type I vs Type II Actually Matters
I was wrong about collagen for years. Here's what the research actually shows about Type I vs Type II for joints versus skin—and which one you should...
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Gotu Kola for Brain Circulation: What the Research Actually Shows
Dr. Sarah Chen breaks down gotu kola's real benefits for cerebral blood flow and memory—with specific dosing, brand recommendations, and what TikTok g...
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Bacopa for Athletes: The Brain Fuel You're Probably Taking Wrong
Stop wasting money on bacopa that doesn't work. I'll show you the right dose, timing, and form for endurance athletes to fight mental fatigue.
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Cooler Sleep, Better Metabolism: The Temperature-Weight Connection
That claim about sleeping cold to burn fat? It's based on real science—but not how you think. Here's what actually works for metabolic health.
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Vitamin A's Immune Secret: Beyond Vision to T-Cell Commander
That 'vitamin A is just for eyes' myth? It's wrong. Discover how retinoids orchestrate your immune defenses—and why deficiency makes you vulnerable.
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CoQ10 Forms: Why I Switched from Ubiquinone to Ubiquinol
I used to recommend ubiquinone to everyone—until the data changed my mind. Here's when to choose ubiquinol, dosing specifics, and what statin users ne...
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Kava Kava for Social Anxiety: Traditional Roots and Modern Evidence
Explore kava's ceremonial history and clinical evidence for anxiety relief. Learn safe dosing, liver safety concerns, and how it compares to prescript...
