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How to Build Muscle for Women: Nutrition, Training & The Few Supplements Worth Using
How to Build Muscle for Women: Nutrition, Training & The Few Supplements Worth Using
|Holden Abedini
Building muscle isn’t just for men. It's a human desire to want strength, resilience, better body composition, and a body that feels capable. But muscle gain has rules. The gym is...
When To Take Vitamin D? Timing, Absorption, and a Simple Strategy That Works Year-Round
When To Take Vitamin D? Timing, Absorption, and a Simple Strategy That Works Year-Round
|Holden Abedini
Vitamin D is often called the sunshine vitamin, but in modern life, sunshine isn’t a reliable input. Even in sunny regions, a lot of us spend most daylight hours indoors (work,...
Creatine for Mountain Bikers
Creatine for Mountain Bikers
|Holden Abedini
Mountain biking isn’t steady-state. Even on long days, the moments that decide the ride are usually short and sharp. Whether it be a punchy climb you have to clear, a sprint...
How to Read Supplement Labels: Field Guide To What Matters, What’s Noise, And What To Check Online Before You Buy
How to Read Supplement Labels: Field Guide To What Matters, What’s Noise, And What To Check Online Before You Buy
|Holden Abedini
Supplement labels are designed to sell confidence. Bright claims, bold buzzwords, and big promises. But the only part that’s actually required to be specific is the fine print, the Supplement Facts panel...
Creatine for Women
Creatine for Women
|Holden Abedini
Creatine has spent decades in the weight room, but it was never just a strength supplement. It’s a cellular energy buffer stored mostly in muscle (and also in the brain),...
Is Low Magnesium Fueling Your Stress and Sleep Loop?
Is Low Magnesium Fueling Your Stress and Sleep Loop?
|Holden Abedini
Wired at bedtime, restless sleep, then waking up feeling on edge. It feels like your nervous system never fully downshifts. You’re not imagining this trend. In the American Psychiatric Association’s 2024...
The Science of Creatine Absorption
The Science of Creatine Absorption
|Holden Abedini
By now you've heard us rave about creatine. If you want to get more out of your creatine supplementation, you should be asking yourself whether you’re using it in a way...
Creatine vs. Creatinine: Similar Names, Completely Different Roles
Creatine vs. Creatinine: Similar Names, Completely Different Roles
|Holden Abedini
If you’ve ever glanced at a blood panel and wondered whether creatinine has something to do with your creatine supplement, you’re not alone. They’re related in the same way smoke is related...
NMN, NAD+, and the Longevity Conversation
NMN, NAD+, and the Longevity Conversation
|Holden Abedini
NMN shows up in the longevity world the same way creatine shows up in performance. It’s everywhere, it’s talked about loudly, and it’s often explained poorly. At its best, NMN is...
Understanding Protein: Plant Protein vs. Animal-Based Protein
Understanding Protein: Plant Protein vs. Animal-Based Protein
|Holden Abedini
Protein is having a moment. From grocery shelves to social feeds, “high-protein” is now attached to everything from shakes and bars to snacks and frozen meals. And while the trend can...
Taking Vitamins and Minerals on an Empty Stomach: What to Know Before You Make It a Habit
Taking Vitamins and Minerals on an Empty Stomach: What to Know Before You Make It a Habit
|Holden Abedini
When people start building a supplement routine, the instinct is often the same: take everything first thing in the morning so it doesn’t get missed. It’s efficient. It’s easy to remember....
Everyday Habits That Influence Gut Motility
Everyday Habits That Influence Gut Motility
|Holden Abedini
Gut health gets a lot of attention, but “gut motility” is the quieter lever that often determines how you feel day to day: regularity, comfort, bloating, and whether digestion feels...
Women and Protein: The Basics You Should Know
Women and Protein: The Basics You Should Know
|Holden Abedini
Protein gets framed as a “muscle macro”, but for women it’s more useful to think of it as infrastructure. It supports tissue repair, immune function, hormone and neurotransmitter signaling, and...
Best L-Glutamine Powders of 2026
Best L-Glutamine Powders of 2026
|Holden Abedini
L-Glutamine isn’t a flashy supplement. It’s an amino acid your body already uses constantly, and it becomes more relevant when demand goes up during hard training blocks, higher stress, disrupted...
Sore Muscles, Fatigue, and Recovery
Sore Muscles, Fatigue, and Recovery
|Holden Abedini
Muscle recovery is where training actually pays off. The workout is the stimulus. The next 24–72 hours are the response: repairing tissue, restoring fuel, and recalibrating so you can do...
Getting Started with Magnesium
Getting Started with Magnesium
|Holden Abedini
Magnesium is one of those nutrients that quietly shows up everywhere. It supports normal muscle and nerve function, contributes to energy production, plays a role in heart rhythm, and helps...
Creatine 101: What It Is, What It Does, and How to Use It
Creatine 101: What It Is, What It Does, and How to Use It
|Holden Abedini
Creatine is one of the most researched supplements in nutrition and performance science. It plays a direct role in how the body produces energy, particularly during short, high-intensity efforts. Although it’s...
A Practical Guide to Choosing the Right Protein Powder
A Practical Guide to Choosing the Right Protein Powder
|Holden Abedini
Protein powder can feel simple on the surface. It’s just protein, right? But once you start looking, the choices multiply quickly. Whey, isolate, concentrate, plant-based blends, collagen, flavored, unflavored. Then...
What It Takes to Get More From Your Vitamin D
What It Takes to Get More From Your Vitamin D
|Holden Abedini
Vitamin D is one of those nutrients we hear about often. Linked to bone health, immunity, mood, and metabolic balance, yet deficiency remains common even among people who take supplements...
What NAD+ Is and Why It Matters for Human Health
What NAD+ Is and Why It Matters for Human Health
|Holden Abedini
NAD+ (nicotinamide adenine dinucleotide) is a molecule that exists in every cell of the body and helps power the biochemical processes that keep us functioning day to day. It participates...