Omega-3s
How Much Omega-3 Do You Actually Need Per Day?
The RDA, the optimal intake, and why most people are chronically deficient — with data from the world's largest omega-3 cohort studies.
Read →The Blog
Olive Oil
Is Your Olive Oil Fake? How to Tell in 30 Seconds
Up to 80% of extra virgin olive oil sold in supermarkets fails quality standards. Here's the quick test and what brands to trust.
Read →Turmeric
Why Turmeric Doesn't Work (Unless You Do This)
Curcumin's bioavailability problem — and the piperine solution. What the absorption studies actually say about getting value from turmeric.
Read →Salmon · Omega-3s
How Much Wild Salmon Do You Actually Need?
Omega-3s, astaxanthin, the SMASH fish hierarchy, and the farmed vs wild debate settled by actual data. What two servings a week really accomplishes.
Read →Blueberries · Brain
The Blueberry Brain Study They Don't Talk About
Anthocyanins, the cognitive decline RCTs, and why freeze-dried wild blueberries deliver 3–4x more bioactive compounds than your supermarket punnet.
Read →Turmeric · Curcumin
Why Most Turmeric Supplements Are Useless
Standard curcumin bioavailability is under 1%. Piperine, liposomal, and phytosome forms compared — with the absorption data that actually matters.
Read →Garlic · Cardiovascular
Aged Garlic Extract vs Raw: The Science of Allicin
Allicin chemistry, the AGE cardiovascular RCT data (including CT-documented plaque reduction), and why form fundamentally changes garlic's bioactive profile.
Read →Dark Chocolate · Flavanols
The Minimum Cocoa % That Actually Does Something
Flavanols, theobromine, Dutch-processing, and the COSMOS trial. Why cocoa percentage is a misleading proxy for what's actually in your chocolate.
Read →Eggs · Cholesterol
The Cholesterol Rehab: Why Eggs Got Unfairly Cancelled
The dietary cholesterol myth is officially dead. What 40 years of egg research concludes — plus the underappreciated choline deficiency crisis and lutein bioavailability data.
Read →Gut Health · Fermentation
Fermented Foods and the Gut Microbiome: What the Science Actually Shows
Kefir vs kimchi vs sauerkraut vs kombucha — what the 2021 Stanford RCT actually proved, how many servings you need, and why most kombucha is wellness theatre.
Read →Micronutrients · Vitamin D
Vitamin D: Why Most People Are Deficient and What to Actually Do About It
Over a billion people are vitamin D deficient — including many in sunny countries. What the blood test means, why sunlight isn't enough, D3 vs D2, and the evidence on supplementation.
Read →Micronutrients · Magnesium
Magnesium: The Deficiency Nobody Talks About and the Forms That Actually Work
45–68% of adults are magnesium insufficient. Why oxide is a waste of money, why glycinate is the form to choose, and how magnesium affects sleep, anxiety, cramps, and energy.
Read →Micronutrients · Zinc
Zinc: Why You're Probably Deficient and Which Form Actually Works
Zinc affects immunity, testosterone, wound healing, taste, and cognition — and subclinical deficiency is widespread. Bisglycinate vs picolinate vs oxide, and the copper interaction you need to know.
Read →Supplements · Creatine
Creatine: The Most Researched Supplement in History (and Why You Should Take It)
Over 500 clinical trials, 40 years of safety data, consistent benefits for strength, muscle, recovery, and cognition. Every myth about kidneys, hair loss, and cycling — debunked.
Read →Micronutrients · Vitamin B12
Vitamin B12: Who's Deficient, Which Form Absorbs Best, and What Happens When You Run Out
B12 deficiency causes irreversible neurological damage. Vegans, older adults, and metformin users are most at risk — and deficiency is systematically underdiagnosed. Here's everything you need to know.
Read →Supplements · Collagen
Collagen Supplements: What the Evidence Actually Says
Joint pain, skin elasticity, bone density, gut health — the clinical evidence on collagen is real but nuanced. Hydrolysed peptides vs UC-II vs gelatin vs marine, and why vitamin C is non-negotiable.
Read →Gut Health · Probiotics
Probiotics: Which Strains Work, for What, and When They're Useless
The $70 billion probiotic market is mostly hype. The clinical evidence — strain by strain — for IBS, antibiotic recovery, immunity, and the emerging gut-brain axis research. Most products fail the strain specificity test.
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