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Protein, vitamin D, and creatine may dominate the wellness charts, but there’s a rising star you might be missing. This underrated nutrient is quietly stealing the spotlight—and for good reason. In this post, we’ll explore what it is, why it matters, and why it deserves a permanent spot on your nutritional playlist. Spoiler alert: it’s magnesium. And there's more to it than you may think!
Read MoreA friend recently reached out asking about iron supplements. She checks my blog first whenever she’s considering anything in the wellness aisle (🥹) and noticed I hadn’t covered iron yet. So, let’s fix that.
Iron is one of those nutrients that’s essential but often misunderstood. It’s not just about feeling tired; low iron levels can affect everything from mood to metabolism to immune function. But before you grab a bottle off the shelf, there are a few things you should know.
Read MoreGLP-1 and Semaglutide drugs for weight loss are everywhere—in fact, their use has more than tripled since 2019 [1]. But with all their popularity, people often don’t realize there’s more to taking weight loss medications than just getting a prescription.
Knowing how to get the most out of medications like Ozempic, Mounjaro, and Wegovy can make all the difference when it comes to how you look and feel during and after your weight loss.
Read MoreUsually, protein drinks are more of an obligation than the caffeinated fantasy beverage we all deserve. But this hydrating, high-protein cafe mocha is better than anything you can get at your favorite coffee shop—and without the high price!
This drink allows you to have something that’s an indulgent treat, but without the added sugars and fats that come with all those coffee shop favorites. Honestly, it is baffling why coffee shops haven’t offered something like this. I’d buy it. So would you, once you try this easy recipe (it comes together in about 60 seconds).
Read MoreOur culture is in a butt renaissance right now, and for good reason. The mainstreaming of hip-hop and the rise of the Kardashians highlighted a big round butt as a beaty standard for women. The work of Bret Contreras in the 2010s underscored the importance of glute strength in athletic performance, and athletes like the “King of Squats” Nkululeko Zane Dlamini showed us proof in real life.
Since 2020, Google searches for glute exercises have doubled, as everyday people try to cash in on the glute strength goodies. In this blog post, I’ll show some of my favorite exercises, suggest repetition ranges, and give nutrition tips that will help you grow a bigger, stronger butt. Consider this your badass butt blueprint.
Read MoreThis tasty breakfast bowl is high in protein and fiber, so you can keep your blood sugar stable and set yourself up for a great day. Imagine what you’ll do with balanced energy and fewer cravings for carbs and sweets!
This recipe combines crunchy-textured chia seeds, your favorite plant-based or whey protein powder, powdered peanut butter, rich cocoa powder, Greek-style yogurt, and non-dairy milk (or dairy if that’s what you like).
Read MoreThe recent New York Times article on “dead butt syndrome” certainly grabbed attention, and for good reason—it sheds light on an important issue affecting many of us. It’s a great introduction to the public health booty emergency many are facing, but here, we’ll take a deeper dive into the practical steps you can take. If you’re searching for answers to your own derriere dilemma, you’ve come to the right place.
Read MoreVitamins and supplements are a hotly contested topic in the health and fitness world, with some claiming they are a worthless way to have expensive pee, while others claim they are absolutely essential. The fact of the matter is that both can be true, depending on the product, how it is made, and who is taking them.
In this blog post, we’ll explore five core supplements that most people should take, overview what to look for when choosing supplements, and how to decide how much (if any) of these is right for you.
Read MoreNobody has enough time to do everything — we have jobs, families and social obligations on top of the basic things we need to do to take care of ourselves. It’s no wonder that people tend to lean so heavily on fast food, even though we know it’s bad for us!
In this blog post, we’ll look at a few different methods of batch cooking, a meal prep method that helps you save time while preparing tasty meals that also happen to be healthy. Are you ready?
Read MoreFresh pasta shouldn’t be a luxury — it should be a human right. As part of the healthy Mediterranean diet, pasta is meant to be celebrated and enjoyed. But what about those of us who can’t eat gluten due to celiac disease or non-celiac gluten sensitivity? There is a serious gluten-free foods deficiency happening in some parts of the United States right now (especially in Memphis, Tennessee — where I live), which is something I’d like to see corrected. Honestly, it’s as though people decided you aren’t eating gluten just to annoy them or something. So, what do you do when nobody gives you what you want? You make the thing you want while cussing those insensitive gluten-eaters!
Read MoreIt’s easy to think about macronutrients like protein, fat and carbs, and overlook the most important nutrient – water. Water helps the body move better, decreases pain, boosts brain function, increases alertness, relieves gas and constipation, and so much more. People have written entire books about the benefits of water, and for good reason — it’s awesome.
Read MoreI was 33 when my doctor’s office called and told me that I had high cholesterol, and they were calling me in a prescription for statins.
“Sometimes it’s just genetic,“ they said, but I knew the side effects of statin medications were not something I wanted. So if going on Lipitor was something that could be prevented with diet and exercise, that’s what I wanted to do.
To be fair, most patients aren’t willing to make the lifestyle changes necessary to control their cholesterol naturally, so I’m not going to go down the path of blaming the doctors and big pharma. There’s a time and a place for what they do. But not for me, an otherwise healthy adult male.
Read MoreOverlooking the boring-sounding Vitamin B9, also called folate, is the biggest mistake you could make when fine-tuning your nutrition and supplement routine.
This nutrient does a lot. It helps DNA replicate for repairs, helps red blood cells multiply, slows aging, promotes muscle growth, acts as an antioxidant, helps make neurotransmitters like dopamine, helps make hemoglobin, improves fertility, and reduces the risk of birth defects and cancer.
Read MoreDid you know that it was fashionable for people in the Victorian era to chew their food to absolute mush before swallowing it? 2,000 years before that, the ancient Greek physician Hippocrates recommended thoroughly chewing food before swallowing and consuming it in moderation for good health. Turns out, they were onto something.
Read MoreThe only thing fancy about this recipe is that it uses French Mirepoix. But first, some nerdy education about why you should be using lentils, which are a powerhouse of nutrition and are known for their numerous health benefits.
Read MoreIn a world where wellness often comes with a hefty price tag, it's refreshing to discover that there are simple, cost-free habits that can significantly impact your health and well-being. Recently, I shared my top five tips on Facebook, and they're all things you can do without spending a dime. Let's dive into these budget-friendly suggestions for a healthier lifestyle.
Read MoreIt’s getting colder out there, which can only mean one thing — comfort food!
The only question is, how do we keep on track with health goals when all we want to do is curl up around a cozy meal? We adapt, that’s how. And this recipe is a great way to do that.
Read MoreWant to boost your digestive health and overall well-being? Probiotic foods might be the answer. When you have a healthy microbiome, your entire life is better. People who increase their intake of probiotics often report fewer feelings of anxiety and depression, clearer skin, more satisfying bowel movements, less stress, and better lab numbers at the doctor. Not bad, right?
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