LDL, ApoB and Heart Attack Risk: What the Evidence Shows
Rhodiola Rosea: Benefits, Dosing, Forms, and Side Effects
Rhodiola rosea (L.) is a perennial flowering plant that grows in cold, high-altitude regions of Eastern Europe (particularly Siberia), Asia, and certain mountainous or coastal areas of North Americ...
Sleep Apnea and Brain Aging: What the Research Reveals
Every night, millions of people fall asleep—and without realising it—they stop breathing. Not just once, but over and over again. This isn't simply a matter of snoring. It's a serious medical condi...
Power Training: Evidence-Based Guide to Muscle Power, Falls Prevention, and Healthy Aging
Power training — fast, explosive movement — is among the most overlooked strategies for preserving mobility, reducing fall risk, and maintaining independence as we age. Here is what the research sh...
Resveratrol: Evidence, Forms, Dosing, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Health Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Resveratrol (3,...
120 Years of Exercise Training History: Lessons for Your Workout
Don't be like health guru Bryan Johnson, who seemingly repeated the same workout each week because it was scientifically "the best." That's how an extremely well-written article by coach Steve Magn...
Visceral Fat and Insulin Resistance: What the Evidence Says About Diet
Insulin resistance is at the root of many chronic health conditions, including type 2 diabetes, cardiovascular disease, and obesity. While there is no shortage of diet advice online, most people ar...
Low-Dose Lithium and Cognitive Health: What the Research Shows
"Lithium deficiency is … a potential common mechanism for the … degeneration of the brain that leads to the onset of Alzheimer's disease." That's the conclusion from a groundbreaking study publishe...
Reishi Mushroom: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Reishi (Ganoderma lucidum) is an edible mushroom with a long history of use in traditional Chinese medicine, where it has been valued for purported benefits including increasing vitality and stre...
Evidence-Based Skincare Routine: Diet, Sleep, Sunscreen and Retinoids
Here is an evidence-based skincare routine — built around the latest research — covering both the internal fundamentals and external treatments. It starts with the building blocks, and works throug...
Red Yeast Rice and Monacolin K: An Evidence-Based Guide
Red yeast rice (RYR) is produced by fermenting white rice with the mold Monascus purpureus. It has been used in East Asian cuisine and traditional Chinese medicine for over 1,000 years, dating bac...
Zone 2 Training: What the Evidence Actually Shows
A 2025 systematic analysis on Zone 2 exercise training concluded that current evidence does not support Zone 2 as the optimal intensity for improving mitochondrial or fatty acid oxidative capacity ...
Potassium Deficiency and Stroke Risk: What the Research Shows
Strokes are one of the leading causes of death globally [1]. Yet one of the most significant—and most overlooked—stroke risk factors is surprisingly easy to address. Research consistently points to...
Collagen Peptide Supplements for Skin: What the Evidence Actually Shows
A brand-new analysis just made a striking claim: "There is no clinical evidence to support the use of collagen supplements to prevent or treat skin aging" [1]. Table of Contents The Study Digging ...
Quercetin Supplements: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Quercetin is a yellow flavonoid found in many plant-based foods, occurring naturally as rutin. Rich sources include capers (up to 200–234 mg per 100 g), red onions (20–50 mg), lovage leaves (~170 m...
Psyllium Husk: Evidence-Based Guide to Benefits, Dosing, and Side Effects
Psyllium is a soluble fiber derived from the seed husks of Plantago ovata, an annual herb native to the Mediterranean region, North Africa, and the Indian subcontinent [1][2]. The husk is approxim...
Glycine for Sleep: How This Amino Acid Improves Sleep Quality
The connection between the amino acid glycine and sleep improvement was initially found completely by accident. The studies since then have shown how glycine can best be used to support sleep quali...
Harvard's Healthy Eating Plate: The Evidence-Based Diet Guide
Many people feel overwhelmed by conflicting information about healthy eating. What they need is a simple, evidence-backed guide to know what to put on their plate. That's what the Food Pyramid was ...
Protein Powder: A Complete Evidence-Based Guide
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Protein is an essential...
Skin Cancer Rates Are Rising — Sunscreen Myths That Increase Your Risk
Sunscreen use has climbed steadily across many countries, yet skin cancer diagnoses continue to rise. Skeptics point to this apparent paradox as proof that sunscreen is ineffective — a conclusion t...
Saw Palmetto & Prostate Supplements: Evidence Review of Benefits, Forms, and Dosing
Saw palmetto (Serenoa repens) is a small palm tree native to the southeastern United States and West Indies, growing up to 10 feet tall with fan-shaped leaves [1][2]. The plant's primary medicinal ...
Protein Intake: How Much Do You Need for Muscle Health and Healthy Aging?
Protein seems to be everywhere these days. Walk into any grocery store, and you'll see shelves lined with protein shakes, powders, and snack bars. Social media is filled with fitness influencers pr...
Probiotics: Evidence-Based Guide to Strains, Dosing and Safety
Table of Contents Overview Forms and Delivery Evidence for Health Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Probiotics are live mic...
Evidence-Based Supplements: Omega-3, Multivitamin, and Sleep
Not every supplement is worth taking. A family medicine doctor with a research background narrowed the list down to three — and the reasoning is grounded in clinical trial data, not marketing. This...
Longevity Clinics Are Over-Testing You — What the Evidence Shows
There's an engineering concept that applies directly to medicine: "the best part is no part. The best process is no process." In clinical practice, sometimes the best test is no test, and the best ...
Prebiotics: Types, Benefits, Dosing, and Side Effects
Prebiotics are non-digestible carbohydrates — primarily complex sugars and fibers — that pass through the upper gastrointestinal tract undigested and serve as fermentable substrates ("food") for be...