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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Grappling Protein Myths: Why Wrestlers Need More Than Bro Science
That 1g/lb protein rule for wrestlers? It's based on a 1992 study with bodybuilders—not grapplers. Here's what combat athletes actually need for taked...
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Deep Sleep & REM: How Sleep Stages Actually Impact Weight Loss
A physician explains how deep sleep and REM sleep specifically affect metabolism and fat burning—with practical strategies beyond just getting more ho...
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Saffron Extract for Mood & Appetite: My Clinical Take on the Research
I was skeptical about saffron for weight loss—until I saw the data. Here's what the research really shows about Satiereal for emotional eating and sna...
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Hesperidin & Diosmin: The Citrus Duo That Actually Works for Veins
I was skeptical about citrus bioflavonoids until the research changed my mind. Here's what 14 years of clinical practice taught me about hesperidin an...
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Protein & Hydration: Why More Protein Means More Water
I used to think protein caused dehydration—until I saw the data. Here's what actually happens with protein, water balance, and athletic performance.
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Magnesium Glycinate for Sleep: Does It Actually Work? My Clinical Take
After 18 years in practice, I explain how magnesium glycinate improves sleep architecture, reduces nighttime awakenings, and what dosage actually work...
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Vitamin K2 for Teeth: The Dental Mineral You're Probably Missing
New research shows vitamin K2 does more than strengthen bones—it actively fights cavities by remineralizing teeth and balancing oral bacteria. Here's...
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HRT & Weight: What Actually Works for Menopause & Andropause
Frustrated by HRT weight loss myths? RDN Marissa Thompson breaks down the real research on hormones, metabolism, and sustainable weight management.
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Stuck at Your Weight Loss Goal? Protein Timing Might Be Your Missing Piece
Hitting a weight loss wall? Learn advanced protein manipulation strategies to restart fat loss while preserving muscle. Based on clinical research and...
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CBD for Athletes: What Actually Works for Recovery & Sleep
I've seen athletes waste money on CBD that doesn't work. Here's what the research really shows about pain, inflammation, and sleep—plus specific dosin...
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St. John's Wort: My Cautious Approach to Natural Mood Support
Dr. Sarah Chen explains St. John's wort for mild depression, with dosing tips and critical medication interaction warnings you can't ignore.
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Protein Timing Myth: Why Your Breakfast Matters More Than You Think
That claim about spreading protein evenly? It's based on flawed studies. Here's what 15 years of clinical practice shows about when to eat protein for...
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Autophagy Supplements: What Actually Works for Cellular Cleansing
I used to dismiss autophagy supplements as hype—until I saw patient lab results improve. Here's what actually works for cellular cleansing and metabol...
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Apigenin for Sleep: How This Chamomile Flavonoid Compares to Prescription Aids
Dr. Sarah Chen, PhD, RD, analyzes apigenin's sleep mechanisms, compares it to supplements and medications, and provides evidence-based dosing protocol...
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No-Flush Niacin: Does It Actually Help Cholesterol Without the Burn?
Wondering if no-flush niacin really works for cholesterol without the skin flushing? An RDN breaks down the research, dosing, and whether it's worth y...
