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Wellness Library
Science-based articles on training, nutrition and gut health — written by a geneticist, not copied from a template.
Is Kombucha Healthy? A Biotechnologist Reads the Trials
Kombucha is a reasonable swap for soft drink, and the first human trials are mildly encouraging. But the evidence is thinner than the marketing, and there...
Protein Before Bed: Does It Really Build More Muscle?
Does protein before bed actually build more muscle? A biotechnologist and former pro swimmer breaks down the trials on casein, whey and cottage cheese, plus a...
Do Greens Powders Actually Work? What the Research Shows
Greens powders show real, RCT-backed improvements in oxidative stress markers and vitamin C status. But they're missing the fibre that drives the strongest whole-food longevity data...
Fasting, Detox Teas, and "Clean Eating": What Holds Up
Fasting, detox teas, and "clean eating" get treated as equally legitimate wellness moves. The evidence says otherwise: one is a real tool, one causes documented liver...
The Gut-Immune Axis: How Much Immunity Lives in Your Gut
You've heard '70-80% of your immune system is in your gut' — but the real, better-evidenced finding is more specific: gut microbiome disruption from antibiotics measurably...
What Centenarians Actually Eat: Real Blue Zone Gut Evidence
The blue zones aren't about going vegetarian, only one of the five actually is. Here's what the gut microbiome research on real centenarians shows about fiber,...
7 Gut Warning Signs That Actually Warrant a Doctor Visit
Most gut symptoms are harmless, but a specific short list, rectal bleeding, unintentional weight loss, dysphagia, iron-deficiency anemia among them, carries real predictive weight. Here's the...
Preserving Muscle on GLP-1s: What the Protein Data Shows
GLP-1 drugs like Ozempic and Mounjaro can strip lean mass along with fat, up to a quarter of total weight lost. Here is what the research...
Coronary Calcium Score: What It Means (And What Lowers It)
A rising coronary calcium score often means your arteries are getting more stable, not more dangerous. Here is what the research actually shows about statins, exercise,...
After Antibiotics: What Rebuilding Your Gut Actually Takes
A 2018 study found some gut bacteria species stayed missing 6 months after a short antibiotic course. Here's what the largest Cochrane review says probiotics can...
Why Your Legs Weaken First, And What Actually Helps
A 12-year mortality study found leg muscle quality predicted death risk while grip strength didn't. Here's what the research shows about why legs decline first, and...
4 "Healthy" Foods Worth Dropping After 50 (And Why)
Low-protein breakfasts, fat-free yogurt, diet soda, and high-sodium soup all made sense at 30. Here's what the research shows about why they work against you differently...
15 Supplements Worth Skipping (And the Ones That Hold Up)
The daily multivitamin, biotin for hair, BCAAs, and antioxidant timing around workouts all fail to clear the evidence bar for most people. Here's what the research...
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