Health Secrets — Evidence-Based Health Resources
Welcome to the Health Secrets open-source health resource hub. Every guide, protocol, and resource below is grounded in peer-reviewed research from PubMed, Cochrane, and NIH databases.
Evidence-based — Every recommendation backed by peer-reviewed clinical trials and meta-analyses Actionable — Protocols, checklists, and supplement stacks you can start today Free tools — Interactive Notion templates to track your progress Open source — All resources free forever. Contributions welcome.
Resource Library
Gut Health
Your gut microbiome influences digestion, immunity, mood, and metabolism. These resources help you optimize gut health with science-backed protocols.
| Resource | What You Get |
|---|---|
| Awesome Gut Health Resources | Curated research papers, probiotic strain database, the 4R healing protocol, gut-brain axis research, and practical tools |
| Bloating Relief Protocol | Evidence-graded natural remedies, trigger food database, elimination protocols, and supplement stacks for bloating relief |
| Gut Detox Protocol | 7-day step-by-step digestive reset with elimination diet, supplement dosing tables, daily food lists, and reintroduction schedule |
| Gut Health Meal Plan Resources | 7-day anti-inflammatory menu, 50+ gut-healing foods database, shopping lists, meal prep protocols, and curated PubMed research |
| Evidence-Based Prebiotic Foods Database | 22+ prebiotic foods with fiber types, grams per serving, 4-week gradual introduction protocol, and curated PubMed research |
| Evidence-Based Fermented Foods Resources | Lacto-fermentation recipes, salt ratio charts, probiotic foods database, fermentation timelines, and troubleshooting guides backed by PubMed research |
| Evidence-Based Gut-Brain Axis Resources | Psychobiotic strain database, 4R gut healing protocol, Mediterranean diet for gut-brain health, vagus nerve stimulation methods, communication pathways, product resources, and curated PubMed research |
| Evidence-Based Anti-Inflammatory Gut Foods Database | 30+ anti-inflammatory foods with key compounds, evidence tiers, serving sizes, 7-day meal plan, foods-to-avoid list, and curated PubMed references |
Supplements
Cut through the noise. Find out which supplements have real evidence behind them — and which are just marketing.
| Resource | What You Get |
|---|---|
| Evidence-Based Supplements Database | A-to-D graded supplement database, dosing protocols, interaction checker, and goal-based stacks (immune, cognitive, longevity, sleep) |
| Supplement Myths Fact-Checker | Myth-by-myth evidence database with toxicity thresholds, interaction risk matrix, and third-party testing certifications |
| Evidence-Based Calcium & Bone Health | Calcium forms comparison, Bone Health Quartet framework, dosing by population, food sources database, absorption optimization, and cardiovascular controversy |
| Evidence-Based Vitamin C | Forms comparison (ascorbic acid, liposomal, buffered, Ester-C), dose-dependent absorption kinetics, immune protocols, food sources, and safety profiles |
| Magnesium Supplement Guide | Complete forms comparison table, dosing-by-goal protocols, food sources database, drug interactions reference, and curated PubMed research |
| Zinc Supplement Guide | Complete zinc forms comparison (7 forms), dosing charts, zinc-copper ratio calculator, food sources database, and curated PubMed research |
| Evidence-Based CoQ10 Supplement Guide | Complete CoQ10 supplement guide with ubiquinol vs ubiquinone comparison, condition-specific dosing tables, statin interaction protocols, and clinical evidence database |
| 💊 Evidence-Based B Vitamins Guide | Complete B vitamin guide with all 8 B vitamins (B1-B12), methylated forms for MTHFR, dosing protocols, food sources, deficiency assessment, testing guide, and curated PubMed research |
| ✅ Supplement Quality Checker | Third-party testing databases (NSF, USP, ConsumerLab), bioavailability comparison tables, GMP certification guide, red flags database, reputable brand directory, and supplement form guide |
| 🦠 Evidence-Based Probiotics & Prebiotics Research Database | Strain-by-condition comparison tables, CFU dosing tiers chart (1-10B maintenance / 10-50B therapeutic / 50-100B+ severe), delivery system comparisons, prebiotic food sources database with inulin/FOS/GOS content, synbiotic research summaries, quality factors checklist, and 25 curated PubMed citations |
- Supplements Guide — Complete evidence-based supplements guide
- Calcium & Bone Health Guide — Complete calcium supplementation guide
- Vitamin C Complete Guide — Immune and antioxidant support guide
- Magnesium Complete Guide — The relaxation mineral guide
- Zinc Complete Guide — Immune and hormone support guide
- CoQ10 Complete Guide — Cellular energy and heart health guide
- B Vitamins Complete Guide — Energy and nervous system support guide
- How to Choose Quality Supplements — Complete supplement quality buyer’s guide
- Probiotics & Prebiotics Complete Guide — Complete probiotic and prebiotic supplement guide
Detox and Cleansing
Forget juice cleanses — real detoxification is about supporting your liver, kidneys, and lymphatic system with proven protocols.
| Resource | What You Get |
|---|---|
| Evidence-Based Detox Protocols | Liver detox phases (Phase I/II/III), 28-day liver support protocol, heavy metal chelation strategies, and gut detox support |
| Evidence-Based Detox Guide | Comprehensive evidence curation covering liver detox phases, supplement protocols with evidence grades, detox diet research, debunked myths with citations, and curated PubMed research library |
| Lymphatic Drainage Guide | Dry brushing patterns, self-lymphatic massage sequences, rebounding protocols, contrast hydrotherapy, and morning/evening routines |
| Evidence-Based Glutathione | Glutathione supplement evidence, dosing protocols, form comparisons, precursor stacks, and curated PubMed research |
| Milk Thistle Silymarin Research | Silymarin compound overview, clinical trials database by condition (NAFLD, hepatitis, cirrhosis), dosing protocols, bioavailability comparisons, and drug interactions reference |
| Evidence-Based Heavy Metal Chelation Safety Resources | Heavy metal exposure sources, testing methods, DMSA/DMPS/EDTA clinical protocols with safety warnings, natural chelators evidence ratings, contraindications, redistribution risks, and practitioner guidance |
| Evidence-Based Detox Foods Database | 30+ detox-supporting foods with key nutrients, detox mechanisms (Phase I/II), evidence grades (A/B/C), PubMed references, and daily serving sizes |
| Evidence-Based NAC Detoxification Protocols | NAC mechanism overview, condition-specific dosing tables, glutathione precursor research, heavy metal chelation evidence, NAC vs glutathione comparison, safety profiles, and curated PubMed research |
| Evidence-Based Bentonite Clay Detox Guide | Montmorillonite detox mechanisms, ion exchange science, internal vs external use evidence, dosing protocols, product safety warnings, and 20+ curated PubMed references |
Longevity and Anti-Aging
What does the science actually say about living longer? Protocols, biomarkers, and daily habits from longevity research.
| Resource | What You Get |
|---|---|
| Biohacker Stack: Longevity Protocols | NAD+ optimization, sleep architecture, longevity biomarker panels, nootropic stacks, fasting protocols, and weekly frameworks |
| Longevity Science Toolkit | Hallmarks of aging framework, Blue Zones research, intervention evidence ratings (rapamycin, metformin, CR, fasting), biological age biomarkers, lifestyle protocols, and landmark longevity studies database |
| Evidence-Based NAD+ and Aging Resources | NAD+ science overview, NMN vs NR comparison tables, clinical trial database, dosing protocols, sirtuin research, lifestyle NAD+ boosters, and safety profiles backed by 20 curated PubMed references |
| Evidence-Based Intermittent Fasting Protocols | IF methods comparison table (16:8, 5:2, ADF, OMAD, extended), longevity mechanisms summary, fasting protocols by goal, safety screening checklist, 4-week ramp-up protocol, and curated PubMed research |
| Hormone Optimization Resources | Hormone decline overview, testing protocols (reference vs optimal ranges), natural optimization evidence, HRT risk-benefit summaries (men vs women), and supplement evidence tables backed by 20+ PubMed citations |
Immune System
Strengthen your natural defenses with evidence-based strategies — from nutrition and supplements to lifestyle habits.
| Resource | What You Get |
|---|---|
| Immune System Optimization Guide | Essential immune nutrients, evidence-based supplement protocols, garlic and allicin research, seasonal immune strategies, and daily optimization routines |
| Immune Nutrition Recipes | 15+ evidence-based recipes with nutrient breakdowns mapping each meal to immune-supporting compounds like vitamin C, zinc, selenium, and omega-3 |
| 🧒 Evidence-Based Child Immunity | Pediatric immune development by age, safe supplement protocols, nutrition strategies for picky eaters, red flags reference, and daily immune routines backed by AAP and PubMed research |
| 🔬 Immune System Science Toolkit | 15 evidence-based strategies ranked by research strength, supplement systematic review summaries, immune-boosting foods database, lifestyle dose-response data, and 30-day optimization protocol |
| 🧄 Garlic & Allicin Immune Research | Clinical trials database, allicin biochemistry, raw vs aged garlic comparisons, dosing protocols, and antimicrobial research backed by 17+ PubMed citations |
| 🍊 Evidence-Based Vitamin C Immune Health Resources | Vitamin C immune mechanisms, supplement form comparisons (ascorbic acid vs liposomal vs buffered vs Ester-C), dosing protocols by use case, food sources database, drug interactions, and 20+ curated PubMed references |
| 💊 Immune Supplement Evidence Database | Supplement-by-supplement clinical evidence tables, preventive vs acute dosing protocols, interaction matrix, quality testing checklist (USP/NSF/ConsumerLab), and 20+ curated PubMed references |
| 🦠 Immune Probiotic Strains Guide | 7 clinically validated probiotic strains for immune support, strain comparison tables, population-specific dosing protocols (children/elderly/athletes), product selection criteria, and 20+ curated PubMed references |
| 🛡️ Evidence-Based Gut Immune Connection Resources | GALT research database, probiotic strain comparisons, gut barrier function studies, gut-healing protocols, and immune-supporting food lists backed by PubMed research |
| 🌿 Astragalus Immune Support Resources | Astragalus polysaccharide research database, immune mechanism studies, Huang Qi traditional evidence, dosing protocols by extract form, autoimmune contraindications, and drug interactions backed by 20+ PubMed references |
- How to Boost Your Immune System Naturally — 15 science-backed strategies
- Boosting Children’s Immunity Naturally — Parent’s guide to pediatric immune health
- Vitamin C Immune Health — Complete vitamin C immune support guide
- Best Immune Boosting Supplements — Evidence-based product reviews
Inflammation and Pain
Chronic inflammation is linked to nearly every major disease. Learn how to reduce it naturally through diet, lifestyle, and targeted supplementation.
| Resource | What You Get |
|---|---|
| Anti-Inflammation Toolkit | Diet templates, supplement protocols, inflammatory biomarker reference, 7-day meal framework, and tracking protocol for reducing chronic inflammation |
| Natural Headache Relief | Evidence-based headache protocols, trigger identification, natural remedies, and prevention strategies |
| Evidence-Based CBD Resources | CBD research database, dosing protocols, product comparison matrix, drug interaction reference, and 8-week pain management protocol backed by 15+ PubMed citations |
| Evidence-Based Curcumin Anti-Inflammatory Research | Curcumin mechanisms (NF-κB, COX-2), clinical evidence tables by condition, bioavailability comparisons, condition-specific dosing protocols, quality checklist, and 20+ curated PubMed citations |
| 🦴 Glucosamine & Chondroitin Research Resources | GAIT trial data, Cochrane meta-analyses, dosing protocols (1,500mg/1,200mg), sulfate vs HCl form comparisons, quality testing resources, alternative joint supplements, and 15+ curated PubMed citations |
| 🔥 Evidence-Based Chronic Inflammation Research Resources | Chronic inflammation causes database, biomarker reference ranges (CRP, IL-6, TNF-α), anti-inflammatory diet protocols, supplement evidence tables, testing guide, and lifestyle interventions backed by 25 PubMed citations |
| 💊 Evidence-Based Natural Pain Relief Protocols | 15 NSAID alternatives organized by mechanism (COX-2, LOX, substance P, endorphins) with dosing tables, evidence grades, drug interaction warnings, and combination protocols backed by 20+ PubMed citations |
- Reduce Inflammation Naturally — Complete anti-inflammatory guide
- Chronic Inflammation: Causes, Effects and Solutions — Complete evidence-based guide
- CBD for Inflammation and Pain — Evidence-based cannabidiol guide
- Turmeric for Inflammation: Curcumin Complete Guide — Evidence-based turmeric and curcumin guide
- Glucosamine & Chondroitin Joint Support Guide — Evidence-based joint support guide
- Natural Pain Relief: 15 Alternatives to NSAIDs — Complete evidence-based natural pain relief guide
Mental Wellness
From brain fog to sleep quality to stress management — evidence-based strategies for optimizing your mental health naturally.
| Resource | What You Get |
|---|---|
| Brain Health Optimization Resources | Nootropic protocols, sleep optimization, brain fog elimination strategies, and cognitive performance tools backed by neuroscience research |
| Anxiety Relief Toolkit | Evidence-based natural anxiety remedies, breathing techniques, supplement protocols, and lifestyle interventions for anxiety management |
| Omega-3 Brain Health Resources | DHA vs EPA comparison, dosing protocols by condition, supplement quality checklist, and food sources for optimal brain function |
| Insomnia Treatment Protocols | CBT-I components, sleep restriction schedules, stimulus control rules, insomnia type classification, and supplement evidence ratings |
| Evidence-Based Sleep Optimization Protocols | Sleep architecture guides, circadian rhythm optimization, supplement dosing tables, sleep tracking metrics, and disorder identification resources |
| Sleep Hygiene Evidence-Based Protocols | 15 rules ranked by clinical evidence strength, sleep environment optimization, circadian alignment protocols, supplement timing, and sleep tracking tools |
| Mental Wellness Natural Toolkit | Comprehensive mental wellness framework covering nutrition, sleep, exercise, stress management, supplement protocols, gut-brain axis research, and a 30-day reset protocol |
| 🌿 Adaptogen Stress Protocols | Curated adaptogen research database with clinical trial evidence for ashwagandha, rhodiola, holy basil, dosing protocols, safety matrix, contraindications, and stress supplement protocols backed by 18 PubMed references |
| 🧠 Evidence-Based Nootropics Research Database | Curated nootropics research database with 10-compound comparison table, evidence grades (A/B/C), pre-built cognitive stacks, dosing-by-goal protocols, safety/interaction matrix, and PubMed research library |
| 🧠 Awesome Lion’s Mane Research Resources | Curated clinical studies, NGF & neurogenesis research database, dosing protocols by goal, forms comparison (powder vs extract vs dual extract), quality assessment guide, and safety profiles backed by 20 PubMed citations |
| 🧠 Ginkgo Biloba Research — Evidence Database | Curated ginkgo biloba clinical evidence database organized by condition, EGb 761 trial summaries, drug interaction reference table, dosing protocols, 24/6 quality standards, and product comparison backed by 20 PubMed studies |
| 🧠 Evidence-Based Gut-Brain Axis Resources | Psychobiotic strain database, 4R gut healing protocol, Mediterranean diet plan, vagus nerve stimulation guide, 30-day gut-brain protocol, and curated PubMed research |
Natural Remedies
Traditional remedies backed by modern science. Find out which natural treatments have clinical evidence and how to use them safely.
| Resource | What You Get |
|---|---|
| Natural Remedies Database | Evidence-graded database of 50+ herbal and natural remedies with PubMed citations, dosing protocols, safety profiles, and drug interaction warnings |
| Rosacea Natural Care | Trigger database, evidence-graded natural treatments, skincare ingredient safety ratings, and anti-inflammatory protocols for rosacea management |
| Bronchitis Natural Remedies | Steam inhalation protocols, herbal tea database, honey dosing by age, supplement stacks, and day-by-day recovery timeline |
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Contributing
We welcome contributions! See each resource page for specific contribution guidelines. All submissions must:
- Be backed by peer-reviewed research (PubMed, Cochrane, NIH preferred)
- Include evidence grades and citations
- Follow our contribution standards
About
All resources are curated by HealthSecrets.com — your trusted source for evidence-based health information. We review hundreds of clinical studies, meta-analyses, and expert guidelines to bring you practical health resources you can trust.
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