How to Reduce Visceral Fat: An Evidence-Based Guide
Fatty Liver Disease: GLP-1 Medications, Diet, and Lifestyle Treatment Guide
GLP-1 medications have emerged as a significant advance in treating fatty liver disease — the FDA approved semaglutide (Wegovy) for this indication in 2024. But which GLP-1 is most effective? How s...
St. John's Wort: Evidence-Based Guide to Benefits, Dosing, and Safety
St. John's wort (Hypericum perforatum) is a flowering plant used medicinally for centuries across Greek, Islamic, and Chinese traditional medicine systems [1][2]. The aerial parts contain at least ...
Artificial Sweeteners and the Gut Microbiome: What the RCT Evidence Shows
Table of Contents The puzzle The study Gut microbiome findings Safety Recommendations Final Verdict References One of the largest artificial sweetener studies has just been released, helping to ...
Polypharmacy and Deprescribing: When Medications Do More Harm Than Good
Over 40% of adults over 75 are prescribed 5 or more medications [1]. While those medications may have been appropriate at prescription, the risk–benefit balance shifts as the body ages—and drugs th...
Shilajit: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Table of Contents Overview Chemical Composition Geological Formation and Traditional Grading Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interac...
GLP-1 Microdosing for Healthy Adults: What the Evidence Actually Shows
Tech entrepreneur Bryan Johnson stirred up considerable interest when he began a microdosing experiment in late 2024 [1]. His experiment had some unexpected results — as we'll see in a moment. And...
Sexual Enhancement Supplements: Evidence-Based Guide to Ingredients, Dosing, and Safety
Sexual enhancement supplements are among the most heavily marketed dietary supplements, typically containing herbal extracts such as yohimbe bark, epimedium (horny goat weed), maca root, and ginsen...
Vitamin D and Telomeres: What the VITAL Study Actually Shows
Recent headlines claimed a new study shows vitamin D can slow aging. But what does the research actually show — and what does it mean for vitamin D dosing and testing decisions? Table of Contents ...
Ashwagandha for Exercise Performance: What the Research Actually Shows
A new clinical study has found no benefit of ashwagandha supplementation on aerobic capacity, muscle oxygenation, or blood parameters in healthy men. If currently taking ashwagandha for athletic pe...
Spirulina Supplements: What the 2025 Meta-Analyses Actually Show
A 2025 meta-analysis suggests spirulina—a blue-green algae extract—can improve body weight, cholesterol, and blood pressure in overweight and obese individuals. The evidence is worth examining clos...
Selenium: Benefits, Forms, Dosing, and Safety
Selenium is a trace mineral essential for the biosynthesis of 25 distinct selenoproteins in the human body [1][2]. These selenoproteins incorporate selenium in the form of selenocysteine — the 21st...
Supplements With the Strongest Scientific Evidence
Table of Contents Psyllium Husk Multivitamin & Mineral Omega-3 Creatine TMG (Trimethylglycine / Betaine) Bonus: Melatonin Final Thoughts References Psyllium Husk Research has long recognised...
SAMe Supplement Guide: Benefits, Dosing, Forms, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview SAMe (S-adenosyl-L-met...
Magnesium Bisglycinate and Sleep: What a 155-Person Trial Found
Sleep is one of the most powerful tools available for health, yet many people struggle to get enough quality rest. While melatonin often gets the spotlight, a clinical trial published in 2025 teste...
Protein Intake Guide: How Much Do You Really Need?
These days, we're hearing constantly about the need for more protein. It's a trend driven by some of the biggest health influencers. And there's something to their arguments, as we'll see. But this...
Saffron Supplements: Evidence-Based Guide to Benefits, Forms, Dosing, and Side Effects
Saffron is derived from the dried stigmas of the crocus flower (Crocus sativus), a sterile, fall-blooming perennial in the Iridaceae family [1][2]. The plant produces vibrant purple flowers from wh...
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...