Supplements

Complete protein powder guide: whey isolate vs concentrate vs casein vs plant blends, DIAAS scoring, dosing for muscle and satiety, third-party testing, heavy metals, and when powders help.

Tart cherry juice and concentrate for muscle recovery, sleep, and inflammation. Howatson 2012, Bell 2014, anthocyanin dosing, and what the randomized trials actually show.

Evidence-based guide to medicinal mushrooms: lion’s mane for cognition, reishi for stress, cordyceps for endurance. Beta-glucans, dosing, safety, MSKCC and NIH evidence.

Collagen peptides for skin, joints, and muscle. What meta-analyses by de Miranda and Garcia-Coronado show, the FACE trial results, dosing, and established versus emerging evidence.

Ashwagandha as an adaptogen: Chandrasekhar 2012 cortisol trial, Lopresti 2019 stress and sleep study, KSM-66 dosing, safety, and what the randomized trials actually show.

Creatine is the most studied sports supplement ever, with over 500 studies. Learn the right dose, timing, and what the research really shows.