#magnesium complex supplement

[marketxmax]

A Restful Revolution: My Experience with Magnesium Breakthrough

For years, I battled with restless nights and an inability to truly unwind. Sleep evaded me, leaving me perpetually tired and foggy-brained. I tried various sleep aids, from natural remedies to prescription medications, but nothing provided lasting relief. Then, I stumbled upon Magnesium Breakthrough, and it proved to be a sleep (and life) changer.

A Comprehensive Solution

What initially drew me to Magnesium Breakthrough was its unique formula. Unlike other magnesium supplements that offer just one or two forms, this product boasts a complete complex of seven different types. This includes magnesium glycinate, known for its gentle and easily absorbed nature, as well as magnesium citrate, which supports healthy digestion.

The inclusion of these various forms ensures that my body receives a well-rounded dose of magnesium, targeting different functions and maximizing its effectiveness. This multi-pronged approach is what I believe sets Magnesium Breakthrough apart from the competition.

Enhanced Sleep and Relaxation

Since incorporating Magnesium Breakthrough into my nightly routine, I've noticed a dramatic improvement in my sleep quality. Falling asleep is now a breeze, and I no longer wake up feeling groggy or unrested. Throughout the night, I experience a deeper, more restorative sleep, which leaves me feeling energized and revitalized in the morning.

Beyond sleep, Magnesium Breakthrough has also positively impacted my stress levels. I find myself feeling calmer and more resilient throughout the day. This newfound sense of peace has significantly improved my focus and productivity at work, as well as my overall well-being.

Gentle on the System

One concern I often have with new supplements is potential side effects, particularly digestive discomfort. Thankfully, Magnesium Breakthrough has been incredibly gentle on my system. The capsules are easy to swallow, and I haven't experienced any negative reactions whatsoever. This is likely due to the high-quality ingredients and the careful selection of magnesium forms known for their gentle absorption.

Investing in Your Well-being

While Magnesium Breakthrough isn't the cheapest magnesium supplement on the market, I firmly believe it's an investment worth making. The improved sleep quality, reduced stress, and overall sense of well-being far outweigh the cost. For anyone struggling with similar issues, I highly recommend giving Magnesium Breakthrough a try.

A Final Note

It's important to remember that everyone's body reacts differently to supplements. While Magnesium Breakthrough has been a game-changer for me, it's always advisable to consult with a healthcare professional before starting any new regimen, especially if you have any pre-existing health conditions.

Shop Now 👈

[rdproductsmax]

Supercharge Your Health with BioOptimizers Magnesium Breakthrough

I've been using BioOptimizers Magnesium Breakthrough for a few weeks now, and I can honestly say that it's a great product.

What is BioOptimizers Magnesium Breakthrough?

The product is a dietary supplement that contains a blend of seven different forms of magnesium. Magnesium is a mineral that is essential for many bodily functions, including muscle function, energy production, and blood sugar control.

Why did I choose BioOptimizers Magnesium Breakthrough?

There are a few reasons why I chose BioOptimizers Magnesium Breakthrough over other magnesium supplements. First, the product contains seven different forms of magnesium, which means that it is more likely to be absorbed by the body. Second, the product is vegan, gluten-free, and soy-free. Finally, the company offers a money-back guarantee, so I knew that I could try the product risk-free.

What benefits have I noticed from taking BioOptimizers Magnesium Breakthrough?

I've noticed a few benefits since I started taking BioOptimizers Magnesium Breakthrough. First, I have more energy throughout the day. I used to feel tired in the afternoons, but now I can make it through the day without feeling sluggish. Second, I sleep better at night. I used to have trouble falling asleep and staying asleep, but now I'm able to fall asleep more easily and sleep soundly through the night. Third, I've noticed a reduction in muscle cramps. I used to get muscle cramps at night, but I haven't had any since I started taking BioOptimizers Magnesium Breakthrough.

Overall, I'm very happy with BioOptimizers Magnesium Breakthrough.

I would recommend this product to anyone who is looking for a way to improve their overall health and well-being.

Here are some additional things to keep in mind about BioOptimizers Magnesium Breakthrough:

The product is available for purchase on the BioOptimizers website and at some retail stores.

The recommended dosage is two capsules per day.

As with any supplement, it is important to talk to your doctor before taking BioOptimizers Magnesium Breakthrough.

In conclusion,

I've been using BioOptimizers Magnesium Breakthrough for a few weeks now, and I'm really happy with the results. I've noticed a significant increase in my energy levels, sleep quality, and overall well-being. If you're looking for a way to improve your health, I would recommend giving BioOptimizers Magnesium Breakthrough a try.

Please note: I am not a medical professional, and this blog post is not intended to be medical advice. Please talk to your doctor before taking any new supplements.

Image description

The image you sent me shows a bottle of BioOptimizers Magnesium Breakthrough. The bottle is white with black lettering. The text on the bottle includes the BioOptimizers logo, the product name "Magnesium Breakthrough," and the fact that it is a vegan, gluten-free, and soy-free product. The bottle also states that it is a premium magnesium complex with 60 veggie caps.

Shop Now 👈

[liligeometry]

Unlocking Magnesium Benefits: The Power of Ultra Complex

[bonnie645]

Truemed Magnesium taurate is made for optimum absorption and efficacy and is good for your heart and nervous system! Unlike other magnesium taurate products, ours is unique. Magnesium taurate dietary supplements are created with 1500 mg of the ingredient, which is sufficient to comfortably and easily meet your daily magnesium needs. Also, our capsules are gluten-free, vegetarian, and non-GMO. To ensure that you receive the best magnesium tuarate possible, each batch is tested for the presence of heavy metals. Truemed is committed to giving you the best tools and products to overcome stress and anxiety, find peace and serenity, and get back to the natural, healthy aspects of your life. Please let us know if you have any queries, worries, or are dissatisfied for any other reason! TrueMed magnesium taurate may help in managing common stress and anxiety symptoms as well as supporting and maintaining a healthy heart rhythm. Compared to most other forms of magnesium, chelated for improved absorption. Magnesium taurate's positive effects on health include improved cardiovascular health. promotes a relaxed state of mind promotes healthy stress levels supports better sleep quality

[pleaseeeimjustagirl]

It Is Time For 'Baddie Hibernation'

Hey babes we have 3 months before the summer! It is time to tighten up! This is the time to work on your physical and mental I know we all want to be hot girls this summer so now is the time to prioritize ourselves!

Routines

♡ Routines are super important. they are your key to success and living an organized life. If you have not created a routine already I created a blog post on how to create a productive routine. This is the time to stick to your routines in the morning and night and adjust them if needed. 

Physical 

♡ Hygiene. Consistency is key for your facial care routine to work so be consistent in applying all your products. If you aren't seeing results with a certain product you have been using for over 3 months maybe try and find a better product. I recommend using a gua sha three times a week there are so many benefits in using a gua sha blog post coming soon! Don’t just focus on your facial care focus also on your body care use African exfoliating net sponges, shave regularly, apply lotions and body oils, and use feet masks to peel dead skin.

♡ Diet. For my girlies who are on a weight loss journey and want to be snatched before summer, it is time to be dedicated to sticking to your diet. I don’t have any specific diets to recommend do what works for you. If you struggle with Binge Eating Disorder like me I have a book that I can recommend that will help you work on your ED and also help you lose weight “The Binge Code” by Allison Kerr and Richard Kerr. This book has been a game-changer for me!  For my babes who aren't focused on weight loss, it is still important to try and eat healthier try including a variety of whole foods into your diet and drink waterrr!!! Water is so good for us from our skin to our digestive system try and drink at least 50oz but aim for 100oz of water daily.

♡ Movement. Try and include some sort of movement daily we must move our bodies daily. Figure out what type of exercise you like walking is very simple and costs absolutely nothing. Start small with 10 minutes of outdoor walking daily. Natural light is so beneficial for our mental health and mood. Yoga and pilates are such amazing slow and impactful forms of exercise. I've been including yoga in my nighttime routine there are so many channels and videos on YouTube you can follow. There are so many other forms of exercise you can try some free and some that cost money.

♡ Supplements. Help and maintain our overall health they can also help with our daily requirements of essential nutrients. I will be listing a few supplements below <333

Multivitamin. Find a reputable multivitamin and take it daily or as instructed. Multivitamins can boost energy and give you vitamins and minerals you might be deficient in.

Magnesium. Improves mood, sleep, exercise performance, regulates blood sugar, and so much more. Magnesium is overlooked by many but so beneficial for us. I've been seeing the bedtime magnesium mocktail I have yet to try but I plan to.

Omega 3(fish oil). Helps with typical brain and eye development. It can fight inflammation and help prevent heart disease and the decline of brain function.

Vitamin D. A lot of us during the winter time have a deficiency in vitamin D because the sun is not out a lot so vitamin D supplements are a must-have they help with regulating mood, reducing depression, healthy bones, and so many other amazing benefits.

Vitamin B Complex. Helps boost energy levels, brain function, digestion, and cell health. There are so many other benefits.

Probiotics. Helps improve gut health, puts healthy bacteria into our gut that in turn helps our digestive system, and inflammation, and can even help aide your weightless journey. 

Mental 

♡ Sleep. Our bodies function so much better when we are getting a good amount of sleep. You think clearly and your mood is better. Try and set a bedtime for yourself and stick to it. I had to sleep train myself at the beginning of the semester it was so harddd but I'm reaping the benefits now I have energy during the day, my mood is better in the morning, and my brain functions better during the day.

♡ Journaling. We have a lot of emotions that we carry throughout the day and it is important that we let them out and journaling is the best way to do so. I have three journals. One journal is for my emotions, another for gratitude journaling which I highly recommend you get into, and finally my last journal for shadow work. You do not need to have three journals but I like to have everything separate it helps me. 

♡ Book. I love reading and listening to self-help books. We all have issues that we need to fix and thankfully we have so many self-help books dedicated to so many different issues people face on a daily. I have so many recommendations I’ll list below.

The Mountain Is You by Brianna Wiest (self-sabotaging)

The Most Powerful Woman In The Room Is You by Lydia Fenet (confidence and career)

Atomic Habits by James Clear (building good habits)

The Subtle Art of Not Giving a F*ck by Mark Manson (living a carefree life)

The Binge Code by Allison Kerr and Richard Kerr (binge eating, weight loss)

The Shadow Work Journal by Keila Shaheen (internal healing)

The Eldest Daughter Effect by Lisette Schuitemaker and Wies Enthoven (eldest daughters)

The Game Of Life And How To Play It by Florence Scovel and Joel Fotinos (from pessimistic to optimistic, affirmations, and manifestation)

The Power Of The Pussy by Kara King (femininity and dating) 

8 Rules Of Love by Jay Shetty (dating and psychology)

The Muslim Woman’s Manifesto by Kashmir Maryam (religion, mental health, and women)

These are the books I can recommend so far there are more searches for books related to the issues you may be facing or things you want to improve on in your life<3 

♡ Therapy. I'm a big mental health advocate and it is very important that if you are dealing with mental health issues you get help<3. I've dealt with my issues before and I used better help I found the best therapist who helped me through so much. I love the way they allow you to choose your therapist. I recommend that you use better help. For my NYC teenagers between the ages of 13-17, there is a website called talk space that offers free online therapy for NYC teens NO REFERRAL IS NEEDED. If I find more websites that offer free therapy for other teens around the world I will let you all know<3.

If you have any tips that you want to share down in the comments please do I want all of us to be happy and glowing this summer!

[tahyal]

Hey Tahyal! I hope all is well.

I have a lot of bloating going on right now. It seems to happen a lot before my cycle. Any recommendations?

Hello!

So from a purely physical perspective :

Are you eliminating properly ? (Do you go everyday?) - If not, focus on having regular bowel movements everyday and the bloating could subside just with that. Some things you can do for that are : Move everyday (could be gentle movements such as yoga, pilates, or even just walking), Drink enough water for your body weight, Eat more protein, as well as fiber to facilitate estrogen detox and to flush things out, and check your stomach acid levels, if they’re low you might want to try digestive bitters to facilitate the digestion process (Organic Olivia has a nice one in spray format).

I also recommend checking if you’re not magnesium deficient, as this mineral plays an important role in digestion, and in our body in general. Most people are deficient in Magnesium. If you do choose to supplement with it, I recommend the sunwarrior brand, its liquid and quite bitter, but its the best one ive tried composition wise!

Aside from that, here are some herbal teas that can help with bloating : Ginger & Mint, Dandelion root, Spearmint or Peppermint, Rose petal & Hibiscus.

Deep belly breathing exercises, Belly massages, and Foot massages to stimulate MMC (migrating motor complex) can all be great additions to your routine 🫶🏽.

Now from an emotional / mental perspective :

Bloating can occur when we are resisting something, bottling up emotions, or experiencing fear or anxiety. It’s our body’s way of trying to get our attention, urging us to get out of our heads and into our bodies, our emotions : to feel instead of analyze or strategize.

You might greatly benefit from journaling (no filter, write everything that comes up or that has been on your mind), mindfulness (sit with yourself and feel what comes up, do not resist, do not analyze, simply be present with yourself), Prayer (casting the burden on a Power Higher than you is liberating, knowing that you are ultimately seen and taken care of, regardless of what the circumstances are currently looking like).

If you’re up to do a bit of reading, I highly recommend these books : The emotion code by Dr Bradley Nelson, and Your body’s telling you : love yourself by Lise Bourbeau.

Check out Kori Meloy’s instagram as well, she has a plethora of information about women’s health.

Hope you feel well soon 🤍

[red-umbrella-811]

Okay, so I wrote this on reddit to a depression doomer, but I want someone who might have an iota of openness to considering it to read it, so I'm posting it here. I assume there will be doomers here too, because depression is depressing. All of these things are things that I've tried, and all of them are things that have made my life better than it was before. All of them I have started in an incredibly janky way and they've still helped. If anyone is interested (or I receive the same combination of depression-based hostility and intense focus), I'll make separate posts on how to actually do the thing.

Things that might make a person's depression improve that don't involved going to a therapist:

Aerobic exercise 4x/week

Membership in a community/close relationships/human touch/human interaction. I'm bundling these together, because in a practical sense, you're making about the same decisions yourself, and the interactions with other people will follow. I recommend finding a "Third Place," such as a sports league or dance community (see exercise), game/knitting/metaphysical store, bar, cafe, meetup group, adult learning class, regular volunteering gig, music venue, RPG group, book club, brunch group...you get the idea. The best ones are open to the public if you're socially isolated or looking to date, because you'll meet a greater variety of people, but anywhere where the same amorphous or literal group of people shows up at a place and time will help you build relationships.

Omega 3 Fatty acids, Vitamin D, Vitamin B-complex, Magnesium: I'm not a doctor and this is not medical advice. They might give you energy and run your body more smoothly.

St. John's Wort: I'm giving this its own thing because the above are supplements that the body gets in its diet, this is a drug™, but you can purchase it over the counter. It inhibits the reuptake of serotonin, dopamine, and norepinephrine, for which there is some evidence that it helps depression on a chemical level. It has mad drug interactions and PLEASE do your research before taking it.

A lot of things in the cognitive behavioral therapy realm. Gratitude practices, affirmations, I'm sure there are CBT workbooks for depression that one could find. The idea is to reframe your thoughts to make sure they are a) true and b) priming you to feel emotions and take actions that will make your life suck less.

Going outside. Living in a suboptimal space is depressing, and so many of us do it. We do better when we see and hear trees. We do better when we see and feel the sun. We process things when our brains run electricity back and forth between the two sides, as happens when walking (drumming is also good for this, or bilateral stimulation from something else).

Accomplish things. I know. This, even more than the many difficult things I've listed, probably feels impossible, but I'm writing it anyway, because it really does help. If you have small tasks you've been putting off, try and get one done. Break up big tasks into accomplishable steps. Not like "Clean the house" to "Clean the bathroom," like "Clean the house" to "throw all the trash on the couch in the trash can" or "get out all the products to clean the bathroom" (the second kind doesn't vibe with me but some people like it)

You'll notice none of this is going to fix the world, except for the shitty little corner the person doing it is sitting in. That's the point. There is so much wrong with the world, and it asks a lot of us to fix it: our labor, yes, and also our joy. And also, our ability to get out of bed in the morning, our ability to send emails, our ability to check in on each other, our ability to keep ourselves out of entanglements with the state and other institutions. I'm not saying this because it's fair, I'm saying it because it's the way out I see in front of us.

[harmonylifeeveryday]

"How Beauty Brings Peace – What Would This Moment Bring You?

❤️

Sleep like a baby

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[disco-elysium-via-polls]

UNLOCKABLE CHECKS

RHETORIC - [Legendary] Convince Gaston to give us his sandwich, [Impossible] Open cargo container door.

CONCEPTUALIZATION - [Impossible] What’s up with the backyard wall?

SUGGESTION - [Medium] Why is Annette familiar?

ELECTROCHEMISTRY - [Impossible] Stop making the Expression.

COMPOSURE - [Legendary] What makes Rene stand so proud?

REACTION SPEED - [Medium] Find a Dick Mullen book.

INTERFACING - [Challenging] Fix the broken faucet in our hotel room, [Medium] Find a figurine in Roy’s store.

HAND/EYE COORDINATION - [Legendary] What kind of gun fired the bullet?

MAGNESIUM-BASED LIFEFORM

Temporary bonus: -1 Shivers: No shakes

It is generally understood that human beings are carbon-based organisms, fusing little carbon tubes together to form complex, mushy structures capable of thought, love, and locomotion. It is also known that these structures sometimes like to “take the edge off” by consuming ethanol, amphetamine, etc. In such cases, it is important to supplement your body with magnesium. Tired? Mag it! Down? Mag time! Liver damage? MAXIMUM MAG! Some people say magnesium doesn’t really do anything and you just need to quit. What do we tell them?

DETECTIVE COSTEAU

Temporary bonus: -2 Conceptualization: An idiotic idea

Detective Raphaël Ambrosius Costeau – when you say it, it feels like you’re taking a bite of lemon meringue while sitting on the terrace of a seaside cafe. On a cool summer day. In Sur-La-Clef. It’s everything you’re *not*. You haven’t created many things during your stay in Martinaise, but you’ve created this. A fancy, sophisticated name that makes you sound intelligent. And that no one seems to *acknowledge*. Don’t you feel like you deserve a reward for coming up with something so special? And what would that reward *be*?

BRINGING OF THE LAW (LAW-JAW)

Temporary bonus: -1 Rhetoric: Weird jaw

Hey, so a little observation. It’s all cool, man. Don’t freak out, but every time you say “I am the law“ – and you say it *a lot*, it’s basically *hello* for you – your jaw does this *weird thing*. It sort of shifts sideways, hanging off your face at a jaunty angle, while the word *law* sounds oddly guttural and low. It’s… strange. You wouldn’t notice it, but after saying you’re the law eighty thousand times, the question *does* come up: why *do* you have Law Jaw?

DATE OF BIRTH GENERATOR

Temporary bonus: None

Your face looks like it’s 58 and your body feels like it’s 60. Your mind feels like it’s lived for one day or a hundred. Both longer than they ought to be, the day and the century.... But for how long, then, has this thing attached to your sentience walked the planet’s crust? Time to start racking those brains of yours, Elder One. When and where were you born?

[skymagpie]

I have an incredibly sensitive body and gut, I absorb medicine so easily, I get knocked out by 1/4 or 1/2 of regular allergy meds, I literally need only 200mg ibuprofen for the worst kinds of pain and I use trace amounts of B-complex as sleep aid.

I was browsing some supplements and saw that they sell magnesium citrate in 400mg and even 1900mg and I am like bro... once I took magnesium oxide 300mg (so weakest form of magnesium) and it almost murdered me and was under the effect for 3 days, if I take that I will literally meet God and become every single person on Earth at once.

[vodika-vibes]

Hi Vodika! I just saw your post about having a migraine. And I wanted to offer some tips that a doctor had given me. (I also get migraines but from what I've been able to gather they're a little different from how others get them) Fair disclaimer (for lack of better word), I haven't had a chance (thank God) to try any of this but here's what she had told me:

She said that as supplements (everyday use):

Do Vitamin D3 (2000iu), Vitamin B Complex, and magnesium oxide (400mg) at night.

Then for the onset of the migraine:

Feverfew or Riboflowin (400mg) and that she uses Riboflowin. And use Benadryl (25mg) since benadryl is meant to be able to cut the migraine off at the source.

She had also said that when the migraine starts to hit to do a cold compress (icepack) at your head and put your feet in warm water because something with that difference in temperature at the head and feet is meant to do something with balancing the body and cutting the migraine off.

Also, I've personally found that putting pointed pressure with the knuckle/connecting joint of my finger (like the middle of the finger if that makes sense) into my temple. Carefully moving it around my temple and finding a "pressure point" that relieves the migraine. Just please be careful I did it a bit to hard once and my temple was sore to the touch for two days after 😅.

Anyways, I hope this is helpful. I know how much migraines suck! I hope it passes quickly. 💓

Oh, gosh! It's so sweet of you to offer migraine help! I know before I had medicine I tried everything to make them go away, so I'm definitely posting this just in case it helps someone else!

Luckily for me, my migraine medicine works pretty well, even if it does make me tired, lol.

Sadly, I can't take benadryl since I have a reaction to it, but it is good to know that it might help!

Thanks for sending the advice! ❤️

[landunderthewave]

By the way, if you experience period pain that doesn't seem to be affected very much by pain meds, you can try if some specific nutrition helps. (Assuming it's not likely to be something more complex, like endometriosis.)

First of course you need enough calories because you won't absorb your micronutrients efficiently otherwise. If you're healthy (= no digestive issues), eat enough calories and eat a diverse range of foods you have a good chance of needing no tweaks.

However I'm missing one out of three (the being healthy part), so I learned the following: You want to be good on the stuff that makes your blood because you guessed it, you're loosing blood, so mainly vitamin B12, vitamin B6, vitamin B9/folate and - very importantly of course - iron. This will also help with fatigue during your period. If you eat those, you can cover a lot of them with animal products/meat. Potato chips also have a high amount of B6 (yes really) and folate is also in "leafy greens", wheat germs (which cover a lot of B vitamins, but not B12) or just folate-enriched salt.

You wanna get enough of all of them because they work in tandem. That means some reactions in your body won't work, if e.g. B6 is too low.

If you're good on that front, my other recommendation is magnesium-rich foods. Low magnesium can not only lead to muscles cramps in your legs, but also your uterus and digestive tract, so when you're having cramps anyway, low magnesium will make it much worse.

B6 and magnesium also help me when I'm in pain right before my period.

As per usual, adding foods is better than replacing (so you have as diverse a range as possible) and food sources with a lot of the desired micronutrient are safer than supplements. For one they are easier to absorb that way, but also you don't need to worry about taking too much/getting dosages right so you don't deplete other nutrients in the process.

[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!

[sportsbianism]

what are your top vitamin recommendations?

i am so glad you asked.

my #1 recommendation is ZMA, which is a complex of Magnesium, Zinc, and Vitamin B. I think a huge number of ppl are running low on magnesium, so particularly if you struggle with sleep, nausea, focus, and headaches, i think taking any magnesium supplement would be wise. but i like this one the best. i think the complex elevates it in a ton of ways, zinc is really good for you, plus it provides particular assistance wrt sleep and exercise recovery, plus it often gives you crazy dreams, which i love.

other ones i think are broadly worth a shot are vitamin b in the morning, vitamin d, fish oil/omega 3s, and calcium at whatever time of day you aren't taking magenesium. i also recommend cooking with a cast iron pan or finding a way to get some more iron in your diet.

[daphnedauphinoise]

What supplements do you take ?

Multi-vitamin complex- most vitamins and mineral need other vitamins and minerals to be absorbed

Omega 3,6,9 oil

Magnesium

Vitamin D - to prevent SAD

Blackseed oil - great for immunity, skin conditions.

Immune system gummy - elderberry, vitamin c and zinc

Beef gelatin ( not as supplement but in hot water)

Sheep heart + kidney (I don't like the texture or taste of organ meat so this is a good way of getting those in)

Iron (only on my period, just to replenish my body)

Manuka honey (one - two teaspoon )

[leap-store]

Harnessing Natural Energy Gels for Enhanced Performance

Fueling our bodies for optimal performance is a cornerstone of modern-day living, especially for those engaged in strenuous physical activities or enduring hectic schedules. While the market is flooded with energy supplements and hydration drinks, there's a growing interest in harnessing the power of natural energy gels to support endurance, replenish vital nutrients, and sustain peak performance. In this exploration, we delve into the realm of natural energy gels, understanding their composition, benefits, and potential impact on athletic performance.

Understanding Natural Energy Gels

Definition: Natural energy gels are concentrated forms of energy derived from natural ingredients such as fruits, nuts, seeds, and carbohydrates. Unlike synthetic energy supplements, these gels offer a wholesome blend of nutrients, providing a sustained energy release .

Nutrient-rich Formulation: Natural energy gels are formulated to provide a balanced combination of carbohydrates, electrolytes, and essential vitamins and minerals. This composition supports energy production, hydration, and muscle function during physical exertion .

Rapid Absorption: Thanks to their liquid or semi-solid consistency, natural energy gels are quickly absorbed by the body, delivering a swift boost of energy to fuel performance without causing gastrointestinal distress .

Common Ingredients and Their Benefits

Fruit Purees: Natural energy gels often feature fruit purees such as dates, figs, and berries, which are rich in natural sugars, antioxidants, and vitamins. These ingredients provide readily available energy and support immune function .

Chia Seeds: Chia seeds are prized for their high fiber content and omega-3 fatty acids. When incorporated into energy gels, they contribute to sustained energy release, improved hydration, and enhanced endurance .

Honey: As a natural source of carbohydrates, honey offers a quick energy boost while also providing antioxidants and antibacterial properties. It serves as a natural sweetener in energy gel formulations .

Coconut Water: Rich in electrolytes such as potassium and magnesium, coconut water helps replenish lost fluids and maintain hydration levels during intense physical activity. It enhances the effectiveness of natural energy gels in supporting performance .

Brown Rice Syrup: Brown rice syrup is a complex carbohydrate that provides a steady and prolonged release of energy. It serves as a key ingredient in natural energy gels, promoting sustained endurance and preventing energy crashes .

Mechanisms of Action

Carbohydrate Fueling: Natural energy gels supply the body with easily digestible carbohydrates, which serve as the primary fuel source for muscles during exercise. This supports sustained energy production and delays fatigue .

Electrolyte Balance: The electrolytes present in natural energy gels help maintain fluid balance, prevent dehydration, and support optimal muscle function. This is crucial for enhancing performance and minimizing the risk of cramping .

Antioxidant Protection: The antioxidant-rich ingredients in natural energy gels help neutralize free radicals generated during exercise, reducing oxidative stress and supporting post-exercise recovery .

Incorporating Natural Energy Gels into Your Routine

Pre-Workout Fueling: Consume natural energy gels approximately 15-30 minutes before exercise to top up glycogen stores and provide a readily available energy source for sustained performance .

During Exercise: During prolonged exercise lasting more than 60 minutes, consume natural energy gels at regular intervals to maintain energy levels, hydration, and electrolyte balance .

Post-Workout Recovery: Incorporate natural energy gels into your post-workout recovery routine to replenish glycogen stores, promote muscle repair, and support hydration and nutrient uptake

Potential Considerations and Side Effects

Individual Sensitivities: While natural energy gels are generally well-tolerated, individuals with allergies or sensitivities to specific ingredients should carefully read labels and choose products accordingly to avoid adverse reactions .

Hydration: Ensure adequate fluid intake when consuming natural energy gels to optimize their effectiveness and prevent dehydration. Water or electrolyte drinks can be consumed alongside energy gels for enhanced hydration .

Digestive Comfort: Some individuals may experience gastrointestinal discomfort when consuming energy gels, especially if consumed in large quantities or during high-intensity exercise. Start with small amounts and experiment with timing and frequency to find what works best for you .

The Future of Natural Energy Gels

As the demand for natural and sustainable energy sources continues to rise, the future of natural energy gels looks promising. Ongoing research and innovation aim to further optimize formulations, enhance performance benefits, and expand flavor options to cater to diverse preferences and dietary requirements. With their convenient packaging, portability, and effectiveness, natural energy gels are poised to become a staple in the toolkit of athletes, fitness enthusiasts, and anyone seeking a convenient and nourishing fuel source for active lifestyles.

In conclusion, natural energy gels offer a convenient and effective way to fuel performance, replenish vital nutrients, and support overall well-being. By harnessing the power of natural ingredients, these gels provide a wholesome alternative to synthetic energy supplements, promoting sustained energy release without compromising on taste or nutrition. Whether you're hitting the trails, pounding the pavement, or tackling everyday challenges, natural energy gels can be your trusted companion for sustained vitality and peak performance.