#Vitamin D3 levels

[myninaross]

Nina Ross Vitamin D3 is a triple threat to hair health. It has been shown to create brand-new follicles, stimulate dormant hair follicles to start growing, and protect against Alopecia and other forms of hair loss.

[cocosnocalcocoa]

vitamins & supplements i take as someone with a restrictive ed

i find that eating less and putting my body through certain stress affects a lot of mental and physical factors —like hair loss and brain fog— and studies show its usually because of vitamin deficiencies…

so this is what vitamins i take daily to make everyday life a little easier and to keep up with my health :)

morning/first meal of the day

vitamin C: immune system + skin elasticity

collagen: skin elasticity + hair + nails + muscle mass

biotin: self care^ + nervous system (only a few times a week because i find it causes my pores to grow larger if taken too frequently)

vitamin B complex: cell health + energy levels + digestion & appetite + brain function

vitamin D3: bone and muscle health + immune system

iron: red blood & cell health + energy levels + brain function

omega-3: brain function + cancer & other disease prevention

evening/before bed

magnesium: improved sleep + mood + energy levels

taking vitamins wont counteract or necessarily fix any serious damage being done to one’s body, but it is still very important to keep maintenance with one’s bodily needs!

[she-is-ovarit]

This is for all the younger gen Z women, particularly those of you within the ages of 17 to roughly 23. This is written from an American perspective, things might be a little different depending on where you're from.

I graduated high school with the unconscious assumption that certain systems will take care of me. The medical system would educate me on proper nutrition and health issues was probably my largest underlying assumption, but really I just had trust in institutions generally.

This isn't true. You are responsible for learning. As an example, I have been vegetarian since age 14. Nobody talked to me about proper nutrition, they just told me I needed to eat more protein.

I lived a decade of my life having shortness of breath, sleeping issues, clumsiness, cold hands and feet, having brain fog, extreme fatigue, heightened anxiety, etc. My period was extremely light and brown, it'd last for about 2 or so days. I'd go and talk about these problems, and telling doctors that I was vegetarian was one of the first things that came out of my mouth just with any visit because I knew at least that piece was important to communicate.

There was really no action taken over the span of about 10 years. I was told the period thing was normal, that changes for women. A sleep specialist let me know that feeling exhausted was also normal. The brain fog was probably due to anxiety. Here, try allergy medication (tbh that did help for other reasons). Then one day I just asked them to check my vitamin and mineral levels. Prior to this I didn't think you can make requests to doctors, I thought you showed up and they performed tests on what they recommended. With some reluctance from my primary care physician and some compromise because she said my insurance wouldn't cover testing things like B12 levels (I later found out from a nurse that, they would, she would have just needed to fill out extra paperwork), she did some tests.

I found out both my iron and D3 levels were low. What else could be?

I later learned pretty much all the vitamins common to be low for vegetarians were low. D3, magnesium, vitamin Bs, iron, and healthy fats. Bought some liquid vitamins (because the body only absorbs 10% of the pill supplements), began eating an avocado a day, my period became normal for the first time in nine years, and I am able to function.

Another example of how human systems won't educate you: I don't have feeling in some of my toes due to wearing incorrect sized footwear for years resulting in permanent nerve damage. I'm size 11.5 in women's, and I was relying on someone to tell me how proper footwear worked, because surely the guy in the minimum wage position working the footwear section would know.

Don't trust human systems to guide you through how certain things work. Seek specific specialists and experts when you can, and inform yourself on your own. Don't blindly trust search engines like Google, it's not like how it used to be when I was growing up and many millennial adults will tell you to "just google things" because we're used to finding actual substantive answers when we do. However, now, usually whoever pays is who makes the first page or two of search engines, it has nothing to do with what information is "most correct". Don't be afraid to request certain tests be done by doctors or certain referrals made to different specialists.

Edit: And also, I've found general practitioners are terrible when you walk in and tell them about several different symptoms at one time. They're more used to treating one symptom at a time, and they treat the symptom not the root cause. If you go in with a runny nose, general practitioners are going to throw medications at you to try and treat the runny nose, not look deeper into what's causing the runny nose. It's equivalent to if you're in a boat and it's sinking, they're bailing out water without actually fixing the hole or trying to figure out where it is, with the exception of emergency situations and even then it depends.

[scientia-rex]

Good morning! I have a question. When I look up info about vitamin D, I come across many claims that people generally don't get enough of it. In a recent episode of Maintenance Phase, however, the hosts called it a "scam" or overblown, at least (I don't remember the exact wording). So, like, what's the deal with vitamin D? Do Americans get enough of it?

Probably, mostly. At the very least, people should be tested before starting repletion. It probably has a role in osteoporosis treatment and prevention, BUT how much to take and what form and when is HOTLY debated and frequently conclusions are changing.

Just to take you on a spin through the most recent Cochrane reviews (THESE ARE NOT SINGLE STUDIES, in case any of the research-naive out there want to get pissy about them; look up what a Cochrane review actually is before trying to shit on it; also note that I did NOT say this will cover every fucking person and every hypothetical they can come up with, jesus CHRIST):

No role for vitamin D in asthma

Insufficient evidence to recommend it in sickle cell

Raising vitamin D levels in cystic fibrosis patients is not beneficial

No evidence of benefit of vitamin D in MS

Supplementing vitamin D in pregnancy may have small benefits but also risk of harms

No clinically significant benefit from vitamin D supplementation in chronic pain

Insufficient data on vitamin D in inflammatory bowel disease, but no evidence of benefit

No evidence of benefit of vitamin D supplementation in liver disease

Vitamin D does not appear to prevent cancer in general population

No evidence for benefit in supplementation of vitamin D in premenopausal women to prevent bone density loss

Possible small mortality benefit of D3, but not D2, in elderly patients, but also increased risk of kidney stones and hypercalcemia

Vitamin D alone ineffective, but combined with calcium may be effective, in preventing bone fractures in older adults

Insufficient evidence for vitamin D improving COVID-19 outcomes

Now, vitamin D plus calcium in people who have post-menopausal bone density loss does seem to prevent fractures. This is why doctors routinely recommend it. However, dosage and formulation are still debated as data are insufficient, and uncertainty still large.

So, do you need to supplement? Probably not. There is some fairly weak evidence that vitamin D supplementation may help with depression, but I would argue that it's going to be most relevant in people with pre-existing deficiencies, which Medicare is just hellbent on not letting me test for anymore. They've narrowed the coverage codes for testing so now even know vitamin D deficiency isn't considered a good enough reason to test. So Medicare has very clearly decided it's not relevant, for whatever that's worth, I spit on their graves, etc. Of course, then you get into the question of what counts as a deficiency, which we also really don't know.

And to be clear, I wasn't looking through the Cochrane review results with an angle--those are most of the first page of search results on their site, with the only one skipped being similar to another one I mentioned, and I stopped when I got bored. These should not be paywalled, as I am not logged into anything and I can read it all, so try clicking the side menu on the right if you have trouble getting into the weeds.

If anything, running through this little exercise has made me less likely to recommend vitamin D supplementation, so do with that what you will.

[play-now-my-lord]

the american diet is vacuous, built around expensive staples and cheap filler. people seek out complete nutrition to the best of their ability without even consciously realizing they're doing it, which means if you're too poor to afford the shit that makes meals appropriate both in terms of calories and micronutrients, your choices are serious vitamin deficiencies or eating a thousand or more calories a day than you need.

being poor makes you fat because the alternative is death. vitamin deficiencies make you weaker, sicker, prone to injury, inflict full-spectrum degradation on the body and brain. compared to that the side effects of being overweight are pretty mild; choosing between a 4000-kcal diet which at least carries a pittance of most dietary minerals and a 2000-2500-kcal diet which does not should not be hard, and in fact the health industry tacitly or overtly encouraging the latter over the former is malpractice.

incidentally, if you want practical advice from this? if at all possible get your vitamin levels checked regularly (blood draws are usually sufficient for this) and educate yourself on which vitamin/mineral supplements are necessary and which ones are snake oil. learn the signs of common micronutrient deficiencies (D3, B12, iron, magnesium, calcium) and try to supplement them if at all possible. and learn how to store and take supplements - iron is poorly bioavailable except in heme form (usually animal-sourced, vegan heme iron is available but more expensive), D3 degrades rapidly in sunlight and needs to be kept in a UV-opaque container until you take it, etc.

a system that looks at a generation of fat kids and scary-skinny kids and prescribes discipline and surgery instead of better childhood nutrition is radically broken, possibly beyond repair.

[pradame]

What are some good probiotics and vitamins that’s good to take? I don’t take any and I feel as though I should at least start taking care of myself more

Vitamin b12 - brain health

Vitamin A - eye support, supports healthy system, reduces acne

Ashwaghanda - helps with memory, fights anxiety, levels cortisol

Grapeseed extract- an antioxidant, strengthens bones, dietary supplement

Vitamin D3 - supports muscle and bone health, strengths immune function

Thyroid support - maintain health of thyroid, proper and better functioning

maca root- levels hormones, increases sex drive

digestive pills- debloat

Vitamin B: boosts immunity, increases metabolism

Vitamin K2: skin health, anti aging

Magnesium malate: increases energy, supports bone health and muscle recovery

Mary Ruth’s (I love their products) liquid probiotics & omega 3s

It’s always best to verify with your dr on which vitamins you might need specifically but I take turmeric shots and greens on a daily. I know omega 3s and probiotics are always great too

[darkmaga-retard]

Story at-a-glance

Magnesium is essential for over 80% of metabolic functions, but more than 50% of the U.S. population fail to meet the estimated average requirement, potentially leading to various health issues

Magnesium deficiency is linked to multiple diseases, including cardiovascular issues, diabetes, respiratory problems and neurological disorders. It's crucial for calcium regulation and overall cellular health

Studies suggest magnesium may help ease anxiety and depression. Research indicates potential mental health benefits when combined with vitamin D3

Magnesium plays a vital role in brain health, potentially reducing the risk of Alzheimer's and Parkinson's disease by curbing neuroinflammation and supporting cognitive functions

Adequate magnesium intake is important for heart health, bone strength and muscle function. It can be obtained through diet or supplements, with various forms available

[posttexasstressdisorder]

Gummy Vitamins Rule.

Turned on to the whole "gummy vit" thing by my groovy tumblr friend who sends surprise CARE Packages of thoughtfully-chosen items.

The things have actually made a huge difference in my energy levels since I started taking them. The first ones are the "Vitafusion Men's" multis...which were a hit with me from the git-go. Assorted fruity flavors.

And since I'd posted about my doc actually prescribing Vit D in massive doses, to be followed up by dailies, the Vit D3 gummies, in Orange, Lemon and Strawberry do the trick.

These made such a difference, I figured I'd try the ones for additional B-Complex w/C (strawberry), and the ones that are just a massive hit (3000mcg) of B12 alone, in a yummy not-at-all B-vitamin-tasting Raspberry.

They are all reasonably priced, as well, about $10/bottle, for enough for at least a month or more.

I will say this: The B12 super-shots are the closest thing to "legal speed" I've experienced in quite a while. Talk about energy boost, but at the same time a noticeable increase in ability to FOCUS on what I'm doing.

I can see why, toward the end of her life when the ravages of alcohol had taken their toll, legendary sparrow of Paris, Edith Piaf, would have her doctor shoot her up with a massive syringe of B12 backstage before she went onstage.

As an old fart who hasn't taken vitamins consciously in DECADES (and hated the pill-taking regimen they required), I now take them faithfully as a treat with my coffee in the morning.

Highly recommend. Massive "Bang-For-Buck" energy.

[devoted1989]

3 vital nutrient supplements vegans need

1. LONG CHAIN OMEGA 3 FATTY ACIDS

There are 2 types of omega 3 fatty acids:-

* ALA is an ESSENTIAL omega 3 fatty acid that can only be obtained through the diet alone.

* DHA and EPA are non-essential, meaning the body can produce its own through our ALA omega fats. However, they are still essential in the sense that we need them in our body. Non-essential in the sense that we don’t need to consume them from outside sources. Animal products are naturally high in these two, and so are a direct source with no need for conversion.

Lots of plant foods contain ALA such as chia, flax, hemp seeds, walnuts, and soy products. You would think that we could make plenty of our own DHA and EPA from these, but this is not actually the case. Unfortunately, the conversion rate for plant based ALA into EPA is only around 5% and the conversion to DHA is practically zero.

This is the reason why studies show that vegans are consistently lacking in these vital nutrients.

Possible symptoms of low omega 3

* Dry or flaky skin, hair and nails

* Depression

* Confusion

* Night blindness

* Cardiovascular problems in the long term

Luckily, you can easily buy an omega 3 specially designed for vegan and plant based diets, therefore this should be an easy problem to fix.

2. VITAMIN D

Very few foods naturally contain vitamin D and the ones that do are mostly fish, seafood or egg based, and therefore not eaten on the plant based diet. Vitamin D deficiency is a worldwide problem among meat eaters and plant based eaters alike, but worse so for the latter.

If you’re lucky enough to live in the sunshine, then you may not need to supplement vitamin D (though do be mindful of the fact that as a plant based eater you won’t be getting ANY through food). But, if you are not getting a good 15 minutes of midday sun on at least a quarter of your body every day then you may need to supplement, even if it’s just low dose.

Don’t forget to be mindful of the fact that it may not be good for you to have such exposure to the mid day sun anyway.

For the rest of us who live in less sunny climates, then a supplement of 1000 iu daily is a must. Vitamin D3 is the most highly absorbable form.

Possible symptoms of a vitamin D deficiency

* Low immunity

* Low energy

* Aches and pains in the bones due to lack of absorption of calcium (vitamin D is needed in the body to absorb calcium).

* Depression and low mood

* Slow healing times

* Bone loss

* Hair loss

* Muscles aches and pains

3. VITAMIN B12

Vegans and plant based eaters who do not use a B12 supplement are among the highest group to be deficient in this nutrient. Although it can still be found in spirulina, chlorella, unwashed organic vegetables (though, who’s going to eat an unwashed carrot?), certain mushrooms, fortified nutritional yeast, and other fortified, processed vegan foods.

But, you may find that you probably still aren’t getting enough due to how much, and how rarely you eat these foods.

Possible symptoms of low B12 levels include:-

* Low energy and fatigue

* Weakness

* Pale skin

* Unexplained pins and needles

* Changes in the way you move around and walk

* Mouth ulcers

* Disturbed vision

* Dizziness

* Breathlessness

* High temperature

* Depression

* Anxiety

A good B vitamin works well and covers all bases. It’s best to use one that is predominantly B12 with smaller doses of the other B’s. Sometimes taking this supplement every other day is enough, especially if it’s good quality and pretty high dose to begin with.

Other nutrients you may need

* IODINE – Found in seaweeds and iodised salt.

* IRON – Found in beans, green peas, nuts, seeds, cruciferous vegetables, fortified cereals and nut milks.

* CALCIUM – Found in Green leafy veg, watercress, broccoli, butternut squash, oranges, tahini, sesame seeds, figs, chickpeas, fortified tofu and nut milks. Remember you need adequate Vitamin D to absorb calcium properly.

* ZINC – Found in wholegrains, nuts, seeds (especially pumpkin seeds, wheatgerm, legumes).

By Zest Forever.

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!

[tips-from-john]

PotentStream Reviews - What is Potent Stream? – PotentStream Review - PotenStream

#potentstream #potentstreamreview #potentstreamreviews

Does PotentStream really work? What is PotentStream? How to Use PotentStream?

In this review, we delve into the details of PotentStream, a promising supplement designed to support prostate health. Let's explore what makes this product stand out, its ingredients, benefits, and potential side effects.

🤔 What is PotentStream?

PotentStream is a blend of nine natural ingredients, including herbs, vitamins, and minerals. Key ingredients such as saw palmetto, beta-sitosterol, and graviola leaf extract are backed by some scientific research for their potential benefits to prostate health. The formula is delivered in a liquid tincture, with one dropper taken daily.

✅ How Does PotentStream Work?

The exact mechanism of PotentStream isn't fully understood, and there's limited research on the specific blend of ingredients used. However, we can look at the supposed effects of its individual ingredients:

📋 PotentStream Ingredients

PotentStream lists nine key ingredients on their website. Here's a breakdown of some of the more prominent ones:

Saw Palmetto: Common in prostate supplements, it shows promise in reducing prostate enlargement and improving urinary symptoms by blocking the conversion of testosterone to DHT.

Beta-Sitosterol: Plant sterol that might improve urinary flow by reducing inflammation and potentially improving prostate health. Early research suggests some benefit, but more studies are needed.

Nettle Root: May help relax muscles in the bladder and urinary tract, potentially easing urinary symptoms like frequent urination and nighttime urgency.

Graviola Leaf: Limited research available on its effectiveness for prostate health.

Pygeum Africanum Bark Extract: Early studies suggest some benefit for urinary symptoms, but more research is needed.

Green Tea Leaf Extract: A well-known source of antioxidants, but its role in prostate health is not fully understood.

Vitamin E: An important antioxidant, but its specific benefit for prostate health is unclear.

Vitamin D3: Plays a role in overall health, but its impact on prostate health needs further investigation.

Boron: Trace mineral with limited research on prostate health benefits.

🌟 Benefits of PotentStream

Improved Urinary Tract Function: Focuses on supporting healthy urination and reducing nighttime urgency.

Natural Prostate Support: The ingredients work together to promote prostate health and potentially reduce the risk of prostate enlargement (BPH).

Overall Wellness: Some user reviews mention experiencing better sleep and increased energy levels after using PotentStream.

⚠️ Side Effects of PotentStream

Generally Well-Tolerated: The ingredients in PotentStream are typically considered safe for most men.

Potential Side Effects: Some may experience mild side effects like headache, upset stomach, or diarrhea.

📣 Customer Testimonials

James K.: "I've been using PotentStream for a few months now and have noticed a significant improvement in my urinary symptoms."

Mark R.: "This supplement has helped me sleep better and feel more energized throughout the day."

John D.: "Since starting PotentStream, my nighttime urgency has decreased, and my overall prostate health feels better."

✅ Final Thoughts on PotentStream

In conclusion, PotentStream offers a natural approach to supporting prostate health with a blend of scientifically backed ingredients. While individual experiences may vary, the positive feedback and my findings suggest that PotentStream is worth considering for those seeking to improve their prostate health.

Always consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking other medications.

Important Matters!

00:01 - PotentStream Reviews Intro

00:45 - Potent Stream

02:03 - What is PotentStream?

02:47 - PotentStream Official Website!

03:32 - How Does PotentStream Work?

04:25 - PotentStream Ingredients

05:11 - PotentStream Side Effects

05:15 - Does PotentStream Work?

06:13 - PotentStream Benefits

07:47 - PotentStream Real Users Feedbacks

08:03 - PotentStream 100% Money-Back Guarantee

08:25 - PotentStream Reviews – Conclusion

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The post PotentStream Reviews was first published on Flamengo Online.

[psychoticwillgraham]

the gyno yesterday literally prescribed me sunlight lmao she said my vitamin d3 levels weren’t good even tho I’m already taking a supplement, but she straight up went ‘look, you look like a ghost honey. i want you to go outside for at least 15 minutes a day every day and put some sunscreen on and get some sun on your arms, neck, and face. trust me, you’ll feel a lot better and look more like a person’ which she laughed after she said that.

like damn girl, way to read me right on the spot. she’s right tho, I’d look good with a little tan. like me looking like a sheet is a little inside joke with the queens i work with bc even with foundation i still look pale as fuck, and when i used my new one last time, they said i actually looked human for once bc it was just a tad bit darker and more full coverage.

[reviewgirl]

Boost the “metabolic respiration" process, in order to dismantle and vaporize fat cells by using "AEROSLIM"

What Is AeroSlim?

AeroSlim emerges as a weight loss supplement meticulously engineered to booster metabolic respiration rates within the body. Formulated in capsule form, it comprises organic ingredients sourced from natural origins, carefully selected to optimize metabolic functions. According to the manufacturer, AeroSlim operates on the principle that breathing patterns directly impact weight management. Each tablet contains a blend of natural ingredients aimed at facilitating the reduction of body fat. Through synergistic interactions, these ingredients work in tandem to maximize metabolic respiration rates, thereby aiding in weight loss efforts. The AeroSlim weight management formula prides itself on being 100% natural, devoid of GMOs, stimulants, or any other toxic additives. Manufactured in the United States within an FDA-approved facility and certified by GMP, this supplement adheres to stringent quality and safety standards. Furthermore, all AeroSlim ingredients undergo rigorous testing and clinical trials to ensure their safety and efficacy, providing consumers with confidence in their weight loss journey.

AeroSlim's weight loss supplement is crafted around a unique "Metabolic Respiration Accelerator," designed to expedite the metabolic respiration rate and target stubborn fat. Recent research suggests a direct correlation between breathing patterns and weight gain, with metabolic and respiratory rates intricately linked at the cellular level. This innovative formula harnesses powerful compounds that synergistically collaborate with the body to eliminate stubborn fat. AeroSlim's fat-burning pills work to maximize metabolic rates, ensuring the body receives optimal oxygen levels for enhanced functionality. With AeroSlim, weight loss becomes achievable through the simple act of respiration, eliminating the need for strict diets or rigorous exercise regimens. The carefully selected ingredients in AeroSlim provide essential nutritional support for safe and effective weight loss, offering a convenient and sustainable approach to achieving your fitness goals.

AeroSlim Ingredients –

What Are The Key Components? AeroSlim fat burner contains a perfectly dosed proprietary blend of carefully selected plant extracts and minerals. The manufacturer has carefully mixed in the right proportion to manage weight naturally. In this section, let’s have a clear look at the list of AeroSlim ingredients.

Vitamin D3 Vitamin D3 is associated with obesity. This ingredient increases body fat and limits weight gain. It prevents respiratory disorders and supports several bodily processes.

Umckaloabo Extract Umckaloabo is a medicinal plant that is native to South Africa. It is used to treat several health issues in the body. It kills harmful bacteria in the body and supports overall health.

Ivy Extract Ivy Extract is rich in medicinal properties that improve respiratory problems. The antioxidant properties of Ivy Extract help fight against oxidative stress and free radicals. It also helps reduce inflammation in the body.

Mullein Extract Mullein Extract is one of the important AeroSlim ingredients that contain chemicals that are useful in maintaining optimal health. This flowering plant is used as medicine to treat several health conditions in different parts of the world.

Coltsfoot Extract Coltsfoot Extract is used as an herbal tea that helps treat respiratory infections and related health issues. It reduces inflammation, and fat formation, and supports overall health.

Serratiopeptidase Serratiopeptidase reduces inflammation and binds to the plasma. It also helps in weight loss.

Peppermint Essential Oil Peppermint Essential oil is an AeroSlim ingredient that supports a healthy digestive system. It aids in weight loss and detoxifies the entire body. The antibacterial and antiviral properties of this essential oil protect the body from disease-causing organisms.

[apologyacceptedcaptainneeda]

Oh I remembered when my vitamin d3 level got tested at the hospital. Yeah. They were like so we would like to see like a level of 60 so we’re putting you on a supplement. I asked my level. And. Oof. I was at 3. Yeahhhhhh. I definitely had a deficiency.

That was three years ago. I still take a very high amount daily. Because if I don’t my level drops significantly.

Oh and they gave me a b12 shot. I was deficient in that too

[nevernmoncher]

Managing IBS After a Stressful Period and Gallbladder Removal: The Power of Supplements and nature

Living with Irritable Bowel Syndrome (IBS) can be challenging, especially after experiencing a long and stressful period in life, coupled with the removal of the gallbladder. It took me two years to finally start managing the flare ups that have become my daily struggle in the past two years since i had my surgery. However, there is hope in managing IBS symptoms and finding relief. In this blog post, I will explore the benefits of specific supplements, such as omega-3, zinc, B-complex, B1, vitamin D, and magnesium citrate, and how they can help alleviate IBS flare-ups over time.

Omega-3 fatty acids are essential for overall health and have been found to have anti-inflammatory properties. In the context of IBS, omega-3 can help reduce inflammation in the gut, which is often associated with flare-ups. Incorporating omega-3 supplements into your daily routine can potentially improve IBS symptoms, such as abdominal pain, bloating, and diarrhea. Adding the omega in my supplement routine made a huge difference in my overall health.My gut is happy.

Zinc is a vital mineral that plays a crucial role in various bodily functions, including digestion and immune system support. Studies have shown that individuals with IBS may have lower zinc levels, which can contribute to worsened symptoms. By supplementing with zinc, you can potentially restore the balance and alleviate IBS-related discomfort. The pharmacist suggested it to me several months ago calling it the supplement of the future. It helps with the healing and inflammation and enhances the benefits the other supplements are providing.

B vitamins, particularly B-complex, are essential for maintaining optimal gut health. These vitamins help convert food into energy, support the nervous system, and aid in the production of healthy red blood cells. When it comes to IBS, B-complex vitamins can help regulate digestion, reduce stress, and improve overall gut function. The one bellow I found to be the best.

B1, also known as thiamine, vitamin B1 is a crucial nutrient that supports the nervous system and helps convert carbohydrates into energy. In the context of IBS, B1 can help alleviate symptoms such as fatigue, brain fog, and digestive issues. By supplementing with B1, individuals may experience improved energy levels and reduced IBS-related discomfort. It is also very effective if you are diagnosed with SIBO.

Vitamin D is not only essential for bone health but also plays a role in immune function and inflammation regulation. Studies have suggested a potential link between vitamin D deficiency and IBS symptoms. By ensuring adequate vitamin D levels through supplementation, individuals may experience reduced inflammation and improved IBS symptoms. My doctor measured my vitaamin D levels which were a bit on the low side and supplemented me with 5000u of vitamin D.

Magnesium is a mineral that plays a vital role in muscle relaxation and nerve function. In the context of IBS, magnesium citrate can help alleviate constipation, a common symptom experienced by individuals with IBS. By promoting regular bowel movements, magnesium citrate can provide relief and improve overall gut function. The Magnesium Citrate is gentle on the stomach lining and thats why this is the one that is recommended.

Digestive enzymes play a crucial role in our overall digestive health. These enzymes are responsible for breaking down the food we eat into smaller, more easily absorbable molecules that our body can utilize for energy and nourishment. Without sufficient digestive enzymes, our body may struggle to properly digest and absorb nutrients, leading to various digestive issues.

Digestive enzymes can help alleviate the symptoms of IBS by aiding in the breakdown of food and improving digestion. They can help break down complex carbohydrates, proteins, and fats, reducing the strain on the digestive system and minimizing discomfort. Additionally, digestive enzymes can enhance nutrient absorption, ensuring that the body receives the necessary vitamins, minerals, and other essential nutrients.

There are different types of digestive enzymes, each targeting specific types of food molecules. For example, amylase helps break down carbohydrates, protease aids in protein digestion, and lipase assists in the breakdown of fats. By supplementing with these enzymes, individuals with IBS can support their digestive system and control the flare ups.

In addition to incorporating digestive enzymes there are also benefit from making dietary and lifestyle changes. This may include following a low-FODMAP diet, which eliminates certain types of carbohydrates that can trigger IBS symptoms. Regular exercise, stress management techniques, and adequate hydration are also important for maintaining a healthy digestive system.

In conclusion, digestive enzymes play a vital role in supporting digestive health, and they can be particularly beneficial for individuals with IBS. By aiding in the breakdown of food and improving nutrient absorption, digestive enzymes can help alleviate symptoms and improve overall well-being. However, it’s essential to work with a healthcare professional to determine the appropriate use and dosage of digestive enzymes, as part of a comprehensive treatment plan for IBS.

Psyllium is a soluble fiber derived from the seeds of the Plantago ovata plant. It is commonly used as a dietary supplement and is known for its ability to promote regular bowel movements and relieve constipation. In the context of IBS, psyllium can help regulate bowel movements, reduce diarrhea, and alleviate abdominal discomfort. The fiber in psyllium absorbs water in the intestines, adding bulk to the stool and promoting healthy digestion. Additionally, psyllium can help regulate gut motility and improve overall gut health, which can be beneficial for individuals with IBS.

Managing IBS after a long stressful period and gallbladder removal can be challenging, but incorporating specific supplements into your daily routine can make a significant difference. Omega-3, zinc, B-complex, B1, vitamin D, and magnesium citrate all offer potential benefits in alleviating IBS symptoms over time. However, it is important to consult with a healthcare professional before starting any new supplement regimen to ensure it is safe and suitable for your individual needs. Remember, finding relief from IBS is a journey, and with the right approach, you can regain control of your digestive health and improve your overall well-being.

Remember, managing IBS requires a comprehensive approach that may include dietary modifications, stress management, and other lifestyle changes in addition to potential supplements or treatments.

Good luck.🪷