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Knowledge Base
Guides on supplements, nutrition and the research behind them, written in plain language.
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Shilajit for Athletes: My Mineral Replenishment Reversal
I used to dismiss shilajit as hype. New research on its fulvic acid and minerals changed my mind for athlete recovery. Here's the data and my dosing.
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Strongman Protein Needs: Fueling Atlas Stones & Extreme Loads
I used to push high protein for everyone—until I saw strongman athletes failing with generic advice. Here’s what actually works for atlas stones, odd...
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Licorice Root for Adrenal Support: What Works, What Doesn't, and Safety First
Licorice root can help regulate cortisol and support energy, but safety is critical. Dr. Michael Torres, ND, explains dosing, research, and who should...
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Mushroom Supplements: Why I Recommend Powders Over Capsules
Clinical nutritionist explains why mushroom powders often beat capsules for absorption, dosing flexibility, and cost—with specific brand recommendatio...
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L-Theanine and Caffeine: Why This Pair Works for Focus Without Jitters
Tired of caffeine jitters? Learn how L-theanine and caffeine work together for calm focus, backed by research and real-world dosing tips from a nutrit...
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Postpartum Weight Loss Supplements: What Actually Works (And What's Dangerous)
RD with 15 years experience busts myths about postpartum supplements. Learn what's safe while breastfeeding, what helps thyroid recovery, and what to...
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Reishi Mushroom for Athletes: Immune Modulation in Periodized Training
I was skeptical about reishi for athletes—until I saw the research. Here's how to time reishi supplementation across training phases for optimal immun...
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I Thought All Mushroom Supplements Were Safe—Until I Saw the Lab Results
Medicinal mushrooms can absorb heavy metals and contaminants. Learn which testing standards matter, which brands I trust, and how to verify purity bef...
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Mediterranean Diet Supplements: What Actually Works for Weight Loss
Frustrated with Mediterranean diet misinformation? I'm a dietitian breaking down which supplements actually enhance weight loss results—and which to s...
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Inositol for PCOS: How This Sugar Alcohol Fixes Insulin Resistance
A 2023 meta-analysis found inositol reduces insulin resistance by 37% in PCOS. Learn dosing, forms, and why it works better than metformin for some wo...
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The Post-Workout Window: Science vs. Gym Bro Myths
A 2023 meta-analysis found no muscle gain difference between immediate and delayed protein. Here's what actually matters for recovery.
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Ginkgo Biloba for Brain Circulation: What Actually Works for Memory
Dr. Amanda Foster explains how ginkgo biloba improves cerebral blood flow, evidence for memory support, proper dosing, and who should avoid it.
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Vitamin C with Iron: The Absorption Boost You Need (or Don't)
Should you take vitamin C with iron? An RDN breaks down the science, optimal timing, and when this combo actually helps—or hurts—absorption.
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L-Carnitine for Endurance: How to Actually Improve Fat Burning
A sports nutritionist explains how L-carnitine works for fat adaptation, backed by research and real athlete cases. Get dosing, timing, and brand reco...
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The Calcium-Magnesium Ratio Myth: What Actually Matters for Your Bones
Forget the 2:1 ratio hype. A real nutritionist explains what research shows about calcium and magnesium balance, dosing, and why timing matters more t...
