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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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DIM Supplements: Busting the 'Estrogen Detox' Myth for Real Hormone Balance
Think DIM just 'detoxes' estrogen? That's a myth. Learn how DIM actually works, who it helps, and the right dose—based on science and 10 years of clin...
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How Protein Fuels Muscle Hormones: Myokines Explained for Athletes
Discover how protein intake influences myokine production—muscle hormones that impact inflammation, metabolism, and recovery beyond just muscle growth...
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Saw Palmetto for BPH: What the 2024 Research Actually Shows
That TikTok claim about saw palmetto shrinking your prostate overnight? It's based on a misinterpreted 2002 study. Here's what current research—and my...
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Vitamin K's Hidden Role: How Matrix Gla Protein Protects Your Arteries
A 58-year-old accountant's surprising calcium score revealed vitamin K's critical role in arterial health. Learn how K2 activates matrix Gla protein t...
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Why I Stopped Giving Everyone the Same Mushroom Dose
I used to recommend standard mushroom doses—until I saw patients getting wildly different results. Here's my evidence-based protocol for body weight a...
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MMA Protein Reality: What Fighters Get Wrong About Muscle & Recovery
A combat sports protein guide with specific dosing, timing, and brand recommendations from a CSCS who trains fighters. No bro-science—just what works.
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Endurance Athlete Protein: Why Marathoners Need More Than You Think
Marathoners & triathletes: Your protein needs are higher than you realize. A sports nutritionist explains timing, dosing, and recovery strategies.
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Turmeric vs Curcumin: What Actually Works for Inflammation?
A dietitian breaks down the research on turmeric vs curcumin for inflammation relief. Learn which form works better, proper dosing, and what to avoid.
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OCR Protein Guide: Fueling Full-Body Functional Strength for Mud Runs
Stop guessing your protein needs for Spartan races. A sports nutritionist breaks down research-backed strategies for full-body recovery and strength.
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NASA's Protein Secrets: How Astronauts Fight Muscle Loss in Space
I used to push protein timing hard—until I saw NASA's zero-gravity research. Their muscle preservation strategies work better for aging and athletes t...
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BFR Training Supplements: What Actually Works for Hypertrophy
I was wrong about BFR for years. Here's the specific nutrition and supplement stack I use with athletes to maximize gains and recovery from occlusion...
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Electrolyte Imbalance: The Athlete's Hidden Performance Killer
I used to think electrolyte issues were just about cramps. Then I saw athletes collapse mid-race. Here's what I learned about spotting imbalance and f...
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Beetroot Juice vs. Nitrate Pills: My Reversal on What Actually Works
I used to push beet juice on every athlete—until the research made me switch. Here's what actually improves blood flow and performance, with dosing th...
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Protein & Hydration: The Real Fluid Balance Facts for Athletes
Debunking the protein dehydration myth with research-backed hydration guidelines. Learn how protein affects fluid needs without harming kidneys.
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Masters Athletes: Why Your Protein Needs Changed After 40
That '1g per pound' rule? It's wrong for athletes over 40. Here's what the research actually shows about protein timing, dosing, and muscle maintenanc...
