The Grad Student Who Broke Microplastics Research
Supplement (Not Melatonin) Improved Sleep in 155-Person Study
Sleep is one of the most powerful tools we have for health, yet many people struggle to get enough quality rest. While melatonin often gets the spotlight, a new clinical trial tested a different su...
The Protein Obsession Is Going Horribly Wrong
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: Benefits, Forms, Dosing, and Side Effects
Saffron is derived from the stigma of the crocus flower (Crocus sativus) and contains antioxidant carotenoids, primarily crocins, picrocrocin, and safranal. Crocins provide saffron's characteristic...
Rhodiola: Benefits, Forms, Dosing, and Side Effects
Rhodiola (Rhodiola rosea L.) is an herb that grows in cold regions and at high altitudes in Eastern Europe, Asia, and North America. Traditionally used in Russia and Scandinavia for work performanc...
This Commonly Missed Diagnosis Can Rapidly Age Your Brain
Tonight, millions of us will go to sleep—and without even realizing it—we’ll stop breathing. Not just once, but over and over again. We’re not just talking about a little snoring here. This is some...
Power Training Is The Most Underrated Exercise for Overall Health & Performance
Here’s why power training is the most underrated exercise for our long-term health — and how to incorporate it into your exercise plan. Table of Contents What Power Is and Why It Matters The Decl...
Resveratrol: Benefits, Forms, Dosing, and Side Effects
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 (learn from these mistakes)
Don’t be like health guru Bryan Johnson, who seemingly repeated this workout each week because it was scientifically “the best.” That’s how an extremely well-written article by coach Steve Magness ...
The Diet My Patients Use to CRUSH Visceral Fat
Insulin resistance is at the root of many chronic health conditions, including type 2 diabetes, cardiovascular disease, and obesity. While there’s no shortage of diet advice online, most people are...
Low-Dose Lithium CRUSHES Dementia & Brain Aging?
“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 just pub...
Reishi Mushroom: Benefits, Forms, Dosing, and Side Effects
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...
An Evidence-Based Anti-Aging Skincare Routine
Here’s an evidence-based skincare routine that I use and recommend to my patients in the clinic. It starts with the fundamentals, and we’ll look at some of the latest evidence for their impact. The...
Red Yeast Rice: Benefits, Forms, Dosing, and Side Effects
Red yeast rice (RYR) is a substance 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...
"Current Evidence Does NOT Support Zone 2 Training"
A pretty damning analysis on Zone 2 exercise training was just published, and it concluded that current evidence does not support Zone 2 training as the optimal intensity for improving mitochondria...
This Mineral Deficiency Is Causing Strokes
Strokes are one of the leading causes of death globally [1]. But when I talk to my patients in the clinic about how to protect themselves from a stroke, they are often surprised by a significant ye...
"No Evidence to Support the Use of Collagen Supplements"
A brand-new analysis just made a shocking 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: Benefits, Forms, Dosing, and Side Effects
Quercetin is a yellow flavonoid found in many plant-based foods, occurring naturally as rutin. Rich sources include capers (200 mg/100g), onions (20–30 mg), and kale (20 mg). Average daily dietary ...
Psyllium: Benefits, Forms, 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 was Accidentally Found To Improve Our Sleep
The link between the amino acid glycine and how it can improve our sleep was initially found completely by accident. And the studies since then have shown us how we can best use glycine to improve ...
Harvard Says THIS Is the Healthiest Way to Eat
When I talk with my patients at the clinic, I see this problem all the time. They feel overwhelmed by conflicting information about a healthy diet. What they’re looking for is a simple, evidence-ba...
Protein Powders: Benefits, Types, Dosing, and Side Effects
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...
If We’re Wearing Sunscreen… Why Are Skin Cancer Rates STILL Rising?
You’ll hear people say we’re using more sunscreen, but skin cancer rates are rising. They go on to conclude that sunscreen must not help, and we don’t need to use it. But this can be a literally de...
Saw Palmetto and Prostate Supplements: Benefits, Forms, Dosing, and Side Effects
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 ...
Are We Wrong About the Perfect Protein Intake?
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: Benefits, Best Strains, Dosing, and Side Effects
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...