Nutrition & Supplements
Supplements, peptides, diets and foods checked against the research: what the human trials found, the doses they used and the risks they saw. Plain-English verdicts with every source linked.
-
Urolithin A benefits are modest but real: a placebo-controlled trial shows this gut-microbiome metabolite boosts midlife muscle strength via mitophagy.
-
In people at high heart risk, GLP-1 drugs like Ozempic cut heart attacks, strokes and deaths, and most of that benefit isn’t the weight loss. Longevity is unproven.
-
Walking after eating for just 2 to 5 minutes blunts the blood sugar spike more than a harder workout at the wrong time. A walk after dinner helps most.
-
Artificial sweeteners and gut health, honestly assessed: how sucralose and saccharin reshape the microbiome, weaken the gut barrier, and shift blood sugar.
-
Methylene blue is marketed as a brain booster on one small study. Here’s the real nootropic signal, the failed Alzheimer’s trial, and its FDA boxed warning.
-
Mediterranean diet benefits for the heart, checked trial by trial: about 30% fewer major heart events in PREDIMED, a result that survived its retraction.
-
Hydration in hot weather isn’t eight glasses a day. See what the evidence says about thirst, urine color, electrolytes, and how much water you really need.
-
We rank the most-hyped magnesium benefits against the trials: blood pressure is the real RCT-backed win, while sleep and leg-cramp claims fall short.
-
Berberine benefits are real for blood sugar and cholesterol, and it matched metformin in one trial. But weight loss averages about 2 kg, far from Ozempic.
-
Coffee health benefits, decoded: about 3 cups a day is linked to a 12-17% lower risk of early death, and decaf does nearly as well. A link, not proof.
