Nutrition

High doses for months can raise calcium and harm kidneys. Learn warning signs, label mistakes, and a simple plan to supplement with judgment.

Evidence suggests women and men adapt similarly. Learn to train with progression, enough protein, and fewer unnecessary rules.

Medical evidence has overlooked women for decades. Learn how to recognize symptoms, improve nutrition, and build a simple plan for energy and longevity.

Willpower is not the only factor. Learn how to reduce friction, protect satiety, and shop with a strategy that makes healthy choices easier.

High supplement doses can raise calcium, strain kidneys, and cause confusing symptoms. Learn what to watch for and which labs to request.

Learn how much protein you need, how to spread it across the day, and which choices boost muscle protein synthesis after training.

Practical guidance on daily protein, meal distribution, and safe creatine use, with a focus on strength and healthy aging.

Your gut microbiome can change how many calories you absorb. Use fiber and whole foods to support weight, metabolism, and fatty liver risk.

How to read US dietary guidelines and turn them into daily choices: real food, enough protein, and fewer ultra processed foods.

What a standard drink is, how alcohol affects sleep and the liver, and how to lower risk with clear limits, food, water, and tracking.

High impact low effort levers: vitamin D, omega 3, a practical multivitamin and short vigorous exercise snacks to support brain and heart.

Ultra processed food can drive cravings through dopamine and blood sugar swings. Learn how to redesign your environment and eat satisfying meals.

Eating extra virgin olive oil daily may support inflammation, glucose control, gut balance, and energy. Learn how to use it without overeating calories.

Licorice can raise blood pressure and lower potassium. Learn who should avoid it, what chronic intake can do, and why DGL may be a safer option.

A practical framework to build a safe supplement list: priorities, conservative dosing, interactions, and how to judge quality.