How to Reduce Visceral Fat: An Evidence-Based Guide
Magnesium Dose & Forms: Evidence-Based Guide to Absorption, Deficiency, and Supplementation
Table of Contents Magnesium's Role in the Body Mistake #1: Not Getting Enough Magnesium and Health Conditions Mistake #2: How We Assess Magnesium How to Reach Your Recommended Magnesium Intake Cho...
Lowering Blood Pressure: Why the 120 Target Cuts Heart Risk by 21%
Table of Contents The new study The revision At-home BP measurement Reducing high BP Reference list The new study A new study reinforces why the medical approach to lowering heart attack risk i...
Phosphatidylserine: Evidence-Based Guide to Benefits, Forms, and Dosing
Phosphatidylserine (PS) is a phospholipid that forms a critical structural component of cell membranes throughout the body, with particularly high concentrations in the brain. Research interest beg...
Omega-3 (EPA & DHA): Evidence-Based Guide to Benefits, Forms, and Dosing
1. Overview Omega-3 fatty acids are a family of polyunsaturated fatty acids (PUFAs) characterized by a carbon-carbon double bond located three carbons from the methyl end of the fatty acid chain. T...
Olive Leaf Extract: Evidence-Based Guide to Benefits, Dosing, and Safety
Olive leaf extract (OLE) is derived from the leaves of the olive tree (Olea europaea), an evergreen species in the Oleaceae family native to the Mediterranean Basin. The leaves contain a rich array...
Vitamin D Dosing for Immune Health: What the Research Actually Shows
There's been so much hype around vitamin D—and, unfortunately, most studies have been disappointing when it comes to real-world benefits. But a brand-new study points to a place where vitamin D see...
MyPlate vs the Healthy Eating Plate: What the Evidence Says
The Food Pyramid is probably the most widely recognised guide to healthy nutrition, yet nutrition scientists raised concerns from the start. This article explains why it was eventually abandoned, w...
Collagen Peptides for Skin: What the Evidence Shows
Collagen is simple, safe, and well-studied, and the evidence increasingly supports its ability to improve markers of skin health. A 2025 randomized controlled trial adds to this picture — and also ...
Nitric Oxide Supplements: Evidence Guide to Forms, Benefits, and Dosing
Nitric oxide (NO) is a highly reactive, short-lived gaseous free radical that functions as one of the most critical signaling molecules in human physiology. It is produced endogenously by nitric ox...
Exercise Snacks: The Science of How Little Exercise You Actually Need
Everyone knows exercise is crucial for health. But with packed schedules, the challenge is extracting the maximum benefit from whatever time is available. The good news is that emerging research is...
Nattokinase: Evidence-Based Guide to Benefits, Forms, Dosing, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Nattokinase is a seri...
Metformin for Knee Arthritis: What the Evidence Actually Shows
Table of Contents The New Study Other potential benefits Should everyone be taking this? Reference List The New Study Arthritis is one of the most common reasons adults seek medical care, and ye...
NMN, NR, and NADH Supplements: What the Evidence Actually Shows
Nicotinamide adenine dinucleotide (NAD) is a coenzyme essential for energy production in mitochondria throughout the body. It exists in two interconvertible forms: NAD+ (the oxidized form, carrying...
Glycine Supplements: Sleep, Metabolic Health, and the Evidence
Glycine is an amino acid involved in dozens of bodily functions — from collagen synthesis to blood sugar regulation to nerve signalling. Clinical research has identified meaningful benefits in two ...
Ezetimibe and Statins: Evidence-Based Approach to Lowering LDL Cholesterol
Heart disease is the world's biggest killer — and it is only getting worse. [1] Research continues to confirm that safe, affordable, and highly effective strategies exist for reducing cardiovascula...
Coffee and Health: What the Evidence Actually Shows
The question of whether coffee is good or bad for health has generated decades of debate — with troubling concerns raised in the past about risks involving cancer, heart disease, and liver function...
NAC (N-Acetyl Cysteine): Evidence-Based Guide to Benefits, Dosing, and Safety
N-acetyl cysteine (NAC), also known as acetylcysteine, is a synthetically modified form of the amino acid cysteine. First approved by the FDA in 1963 as a prescription antidote for acetaminophen ov...
Lower Blood Pressure, Lower Dementia Risk: What the Evidence Shows
A large new study published in Nature Medicine has found that aggressively lowering blood pressure cut dementia risk by 15% over four years — and the evidence suggests the benefit compounds substan...
5 Popular Supplements That May Damage Your Blood Vessels
Some of the most popular supplements on the market may be actively damaging blood vessels — yet millions of people take them daily without any awareness of the risk. It is not just one supplement. ...
How Morning Light Improves Sleep Quality
Table of Contents The Impact of Light on Sleep Mechanisms: How Circadian Biology Works Practical Strategies for Morning Light Reference List The Impact of Light on Sleep Small, consistent change...
Multivitamins: What the Evidence Actually Shows
Overview Multivitamin/mineral (MVM) supplements are dietary products containing combinations of essential vitamins and minerals intended to compensate for potential nutritional shortfalls in the di...
Milk Thistle (Silymarin): Evidence-Based Guide to Benefits, Forms, Dosing, and Side Effects
Milk thistle (Silybum marianum) is a thistle-like flowering herb in the Asteraceae family, native to the Mediterranean region, southern Europe, and parts of Asia and North Africa [1][2]. It has bee...
Phytoestrogen Supplements for Menopause: Evidence, Dosing, and Safety
Table of Contents Overview Forms and Bioavailability Evidence for Benefits Recommended Dosing Safety and Side Effects Drug Interactions Dietary Sources References Overview Menopause is the perm...
How Exercise Affects Skin Aging: Aerobic vs. Resistance Training
Exercise has long been celebrated as a potent tool for supporting health in muscles, bones, and organs. But what about skin—the body's largest organ and the most visible marker of how it ages? Grou...
Intermittent Fasting & Meal Timing: What the Evidence Actually Shows
It sounds like clickbait — but there is a powerful psychological habit with a surprisingly big payoff for metabolic health. It has to do with when you brush your teeth. Get the timing right, and th...