Health For Fitness

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✅ The Supplements Mentioned (All third party tested, NSF Certified)**
- **Creatine** (performance, recovery, brain function). - https://s.thorne.com/CRSRx
- **Caffeine** (energy, focus, endurance) - https://s.thorne.com/kI4DJ
- **Whey Protein** (if you struggle to hit protein intake). - https://s.thorne.com/emFVt
- **Omega-3s** (for brain, heart, & joint health). - https://s.thorne.com/cfP6Q
- **Magnesium** (for sleep, stress, & recovery). - https://s.thorne.com/oSHVT
- **Vitamin D + K2** (for bone & immune health). - https://s.thorne.com/cdcOL
- **Probiotics** (for gut health & immunity). - https://s.thorne.com/XDzMc
- **Multivitamin** (for overall nutrient support). - https://s.thorne.com/S0qS2
Episode Citations
1. Creatine – Performance, Muscle Retention & Brain Health
Kreider, R. B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."
🔗 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. Caffeine – Energy, Focus & Performance Booster
Grgic, J. et al. (2020). "Caffeine ingestion enhances exercise performance: A meta-analysis." British Journal of Sports Medicine.
🔗 https://bjsm.bmj.com/content/early/2020/03/06/bjsports-2019-101765
3. Whey Protein – Muscle Growth & Fat Loss
Hulmi, J. J. et al. (2010). "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." The American Journal of Clinical Nutrition.
🔗 https://academic.oup.com/ajcn/article/92/5/1080/4597392
4. Omega-3 (DHA & EPA) – Brain, Joints & Inflammation Support
Calder, P. C. (2018). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?"
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130902/
5. Magnesium Bisglycinate – Sleep & Stress Management
Abbasi, B. et al. (2012). "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences.
🔗 https://www.sciencedirect.com/science/article/abs/pii/S1756464612002466
6. Vitamin D + K2 – Bone & Immune Health
Holick, M. F. (2007). "Vitamin D deficiency." New England Journal of Medicine.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687140/
7. Probiotics – Gut Health, Digestion & Immunity
Ouwehand, A. C. (2018). "A review of gut microbiota and its impact on obesity and metabolic disorders." Journal of Functional Foods.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359935/
8. Multivitamin – Nutrient Insurance for Deficiencies
Gaziano, J. M. et al. (2012). "Multivitamins in the prevention of cancer in men: The Physicians' Health Study II randomized controlled trial." JAMA.
🔗 https://jamanetwork.com/journals/jama/fullarticle/1357267

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If you are going through any sort of routine, it can be overwhelming to keep up with your nutrition and fitness plans. Here we talk about how to avoid spiraling and how you can ensure your vacation is fun, relaxing, and you keep your sh*t together.

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Diving into the basics of gut health, what that even means, what foods support it best, and how you can begin to address any gut-health concerns of your own. Plus, Heather hints at the first ever guest appearance coming next week.

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This is for those asking "what if I DON'T want to do things in moderation?" or who have extreme goals. Please note the multiple times that I highlight that near-perfection in your process for extremes will not work for most people. This episode will help you determine the areas you can be more extreme in and also the aspects that may not be as worth it to you.

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*Sorry for the weird pause at the beginning, intro music did not load!
Do you overthink your health routine? This one's for you.
I'm hoping that by the end of this, you feel a little bit better and you also feel like you can weigh yourself and understand it and not just have that panicky feeling. Cause I think that comes from really not knowing what it means and the fear that obviously it can never be undone or I, once I gained weight, it's so hard to lose it.
There's a million things and they're all valid. So basically your weight is a culmination of everything that's going on, right? It's everything that has entered and inflamed and hydrated or dehydrated or any other process, your body in the past 24 ish hours. Most of the things that affect your weight day to day are not fat or muscle or fat loss or anything like that. That's really hard to come to terms with when weight is such an accurate predictor over time for fat loss, we all look at our weight over time. Like, did we lose weight? And that makes sense, because over time it is a decent measure of body fat because you're not going to lose, , 150 pounds of heart mass.
That's not really how it goes. So. there's a few big things that I think really affect your weight. That maybe if you can pay attention to them, you can kind of understand if the skill spikes one day, why that may be. So first thing, salt, if you have a super salty meal and you're not adequately hydrated, your body's goal is essentially to maintain a balance of salt and water, and that's going to affect how viscous your blood is.
There's a certain level that your body wants to keep it at, right? So we need a good balance of both. When one of those levels gets too high, AKA. K you have a super salty meal. You don't drink enough water. You're not hydrated going into it, whatever it is. That's when we can see that like puffiness in the morning, we might feel a little bit bloated, whatever it may be. Your body's holding onto a little bit more water in order to make that ratio of salt to water, more efficient for your blood flow.
Pretty important, right? It doesn't really care that you're on a diet and you're going to be sad about what the scale says.
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