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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Forget Everything You Know About Protein—Especially If You're Over 50
Bodybuilding protein rules are wrong for aging adults. Discover the modified protocols doctors use to prevent muscle loss and metabolic decline.
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Stop Wasting Time on Cardio for Fat Loss—Here's What Actually Works
Most people are doing cardio wrong for fat loss. A physician explains why resistance training creates better metabolic adaptations, preserves muscle,...
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Manganese for Joint Health: What the Research Really Shows
A dietitian explains manganese's role in cartilage formation, reviews the evidence for osteoarthritis, and gives practical dosing advice based on clin...
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Magnesium Glycinate vs. Citrate: My Reversal on Which Athletes Need
I used to push citrate for everyone—until I saw the data. Here's why I now split recommendations based on your sport and symptoms.
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Ashwagandha Isn't Magic—But It's the Closest Thing We Have for Stress
Most people take ashwagandha wrong. Here's what the latest clinical trials show about cortisol reduction, plus my exact protocols for patients.
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Endurance Athletes Need More Protein Than You Think
Runners and cyclists, you're probably underdosing protein. I break down the research and give you specific intake numbers to preserve muscle and boost...
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Zinc's Immune Memory: How This Mineral Builds Long-Term Protection
Does zinc actually help your immune system remember infections? A clinical dietitian explains zinc's role in T-cell memory, backed by research and pat...
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Red Light Therapy for Fat Loss: What Actually Works (And What Doesn't)
A clinical dietitian reviews the surprising science behind red light therapy for fat reduction, with specific protocols and brand recommendations base...
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Vitamin C's Collagen Connection: Why Your Skin and Joints Need It
Dr. Sarah Chen explains vitamin C's essential role in collagen production for skin elasticity and joint health, with specific dosing and brand recomme...
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Milk Thistle for Liver Health: What Silymarin Actually Does (and Doesn't Do)
Dr. Amanda Foster separates fact from fiction on milk thistle for liver detox. Learn how silymarin works, who should take it, and what the research re...
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Chamomile's Gentle Dual Action: Anxiety Relief & Digestive Comfort
I used to think chamomile was just a bedtime tea—until I saw the research. Discover its gentle dual action for anxiety relief and digestive comfort.
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Turmeric vs Curcumin: Why I Changed My Mind About This Golden Spice
I was skeptical about turmeric supplements for years. Then I actually looked at the research—here's what changed my mind about bioavailability, inflam...
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Your 'Good' Fat Hormone Is Broken—Here's How to Fix It
Most supplements claiming to boost adiponectin are useless. A clinical dietitian reveals what actually works—and what's just marketing hype.
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Molybdenum for Sulfite Sensitivity: What Actually Works (And What Doesn't)
As an MD, I'll show you how molybdenum helps with sulfite detox—with specific dosing, brand recommendations, and who should avoid it.
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Vitamin C for Collagen: The Skin, Joints & Vessels Connection
Why vitamin C is non-negotiable for collagen production. Learn the research-backed dosing, best forms, and who should avoid it—straight from an RDN.
