This simple Blueberry Cheesecake Fruit Dip recipe only takes 5 minutes to make and is deliciously creamy!
Servings: 6
Nutrition: Carbs 26g, Protein 4g, Fat 15g
Ingredients:
Directions:
In this blog post, we'll explore some of the most common nutrient deficiencies and discuss strategies for overcoming them to promote optimal health.
Vitamin D plays a critical role in bone health, immune function, and mood regulation. Yet, many people are deficient in this vital nutrient, particularly those who live in regions with limited sunlight or spend most of their time indoors. To combat vitamin D deficiency, aim to spend time outdoors in the sunlight each day, and consider incorporating vitamin D-rich foods such as fatty fish, fortified dairy products, and eggs into your diet. In some cases, supplementation may be necessary, especially during the winter months.
Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. Deficiency in this nutrient is particularly common among vegetarians and vegans, as vitamin B12 is primarily found in animal products. To ensure an adequate intake of vitamin B12, include fortified foods such as plant-based milk alternatives, breakfast cereals, and nutritional yeast in your diet. If you're concerned about your B12 levels, speak with your healthcare provider about supplementation options.
Iron is necessary for the formation of hemoglobin, which carries oxygen in the blood, as well as for energy production and immune function. Iron deficiency is widespread, especially among women of childbearing age and individuals following vegetarian or vegan diets. To boost your iron intake, incorporate iron-rich foods such as lean meats, poultry, fish, beans, lentils, spinach, and fortified cereals into your meals. Consuming vitamin C-rich foods alongside iron-rich foods can also enhance iron absorption.
Magnesium plays a role in over 300 enzymatic reactions in the body, including energy production, muscle function, and bone health. Despite its importance, many people do not get enough magnesium from their diets. To increase your magnesium intake, include magnesium-rich foods such as nuts, seeds, whole grains, leafy green vegetables, and legumes in your diet. Additionally, consider taking a magnesium supplement if you're unable to meet your needs through diet alone.
Omega-3 fatty acids are essential fats that are important for heart health, brain function, and inflammation regulation. While omega-3s are found in fatty fish such as salmon, mackerel, and sardines, many people do not consume enough of these foods regularly. To ensure an adequate intake of omega-3s, consider incorporating plant-based sources such as flaxseeds, chia seeds, walnuts, and hemp seeds into your diet. Fish oil supplements can also be a convenient option for increasing omega-3 intake.
In conclusion, addressing common nutrient deficiencies is essential for maintaining optimal health and well-being. By prioritizing a balanced diet rich in nutrient-dense foods and considering supplementation when necessary, you can ensure that your body receives the essential nutrients it needs to thrive. Remember to consult with a healthcare professional before making any significant changes to your diet or supplement regimen, especially if you have underlying health conditions or concerns.
Servings: 1
Nutrition: Carbs 5g, Protein 30g, Fat 2g
Ingredients:
Directions:
As daylight savings time approaches, many of us brace ourselves for disrupted sleep patterns, mood swings, and a general sense of disorientation. However, with a proactive approach, we can minimize the negative effects of this biannual time change and even use it to our advantage. Here are seven clever strategies to beat daylight savings and thrive.
Rather than waiting until the last minute, start adjusting your sleep schedule gradually in the days leading up to the time change. Shift your bedtime and wake-up time by 15 minutes earlier each day to ease the transition and minimize sleep disturbances.
Exposure to natural sunlight plays a crucial role in regulating our circadian rhythm. Make a conscious effort to spend time outdoors, especially in the morning, to signal to your body that it's time to wake up. Open your curtains or blinds as soon as you wake up to let natural light into your home.
Create a conducive sleep environment by ensuring your bedroom is cool, dark, and quiet. Consider using blackout curtains or a sleep mask to block out any unwanted light, and use white noise or earplugs to drown out noise disturbances.
Maintaining a consistent daily routine can help anchor your body's internal clock and mitigate the effects of daylight savings. Aim to go to bed and wake up at the same time every day, even on weekends, to promote healthy sleep patterns.
Both caffeine and alcohol can disrupt your sleep quality and exacerbate the effects of daylight savings. Limit your intake of these substances, especially in the hours leading up to bedtime, to ensure restful sleep.
Combat stress and promote relaxation by incorporating mindfulness practices such as deep breathing, meditation, or gentle yoga into your daily routine. These techniques can help calm your mind and prepare your body for restful sleep.
Regular physical activity can improve sleep quality and overall well-being, making it an essential component of your daylight savings survival toolkit. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous workouts close to bedtime, as they may interfere with sleep.
Conclusion:
While the biannual transition of daylight savings may pose challenges, it also presents an opportunity to reassess our sleep habits and prioritize our well-being. By implementing these strategies and adopting a proactive mindset, you can beat daylight savings and emerge feeling energized, refreshed, and ready to seize the day.
Servings: 9
Nutrition: Carbs 12.4 g, Protein 2.8 g, Fat 6.2 g
Ingredients:
Directions:
Creamy Chocolate Mousse
This Chocolate Mousse recipe is easy to make and deliciously creamy and rich!
Servings: 4
Nutrition: Carbs 32 g, Protein 6 g, Fat 27 g
Ingredients:
Directions:
In the world of fitness and nutrition, protein supplements have become a staple for many individuals striving to optimize their health and fitness goals.
However, with numerous options available on the market, understanding protein supplements can be overwhelming. In this comprehensive guide, we'll demystify protein supplements, providing you with all the essential information you need to make informed decisions about incorporating them into your diet.
Conclusion: Protein supplements can be valuable tools for supporting muscle growth, recovery, and overall health when used appropriately. By understanding the different types of protein supplements, their benefits, and how to choose the right product for your needs, you can make informed decisions about incorporating them into your diet.
Remember to prioritize whole foods and use protein supplements as supplements, not replacements for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
Start your journey to a stronger, healthier you with the knowledge and confidence gained from demystifying protein supplements.
Featured Products:
References:
https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/
https://pubmed.ncbi.nlm.nih.gov/29106812/
https://pubmed.ncbi.nlm.nih.gov/29106812/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468913/
https://pubmed.ncbi.nlm.nih.gov/28696380/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/#:~:text=Several%20clinical%20trials%20have%20found,calorie%20and%20standard%2Dcalorie%20diets.
https://pubmed.ncbi.nlm.nih.gov/24435468/#:~:text=Conclusions%3A%20Overwhelmingly%2C%20studies%20have%20consistently,of%20muscle%20function%20and%20performance.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/#:~:text=Several%20clinical%20trials%20have%20found,calorie%20and%20standard%2Dcalorie%20diets.
https://pubmed.ncbi.nlm.nih.gov/24435468/#:~:text=Conclusions%3A%20Overwhelmingly%2C%20studies%20have%20consistently,of%20muscle%20function%20and%20performance.
Ingredients:
Instructions:
Conclusion:
In conclusion, the significance of magnesium in your daily supplement routine cannot be overstated. From supporting energy production to promoting bone health and muscle function, magnesium is a versatile nutrient with a range of benefits. Whether you're an athlete or someone seeking overall well-being, consider adding magnesium to your daily regimen – your body will thank you for it.
References:
https://pubmed.ncbi.nlm.nih.gov/30513803/
https://pubmed.ncbi.nlm.nih.gov/28445426/
https://pubmed.ncbi.nlm.nih.gov/33959846/
https://pubmed.ncbi.nlm.nih.gov/30909645/
https://pubmed.ncbi.nlm.nih.gov/24325082/
Serving: 1 Brownie / Calories: 360 cal / Carbs: 20g / Protein: 31g / Fat: 19g / Saturated Fat: 10g / Fiber: 3g / Sugar: 13g
Wet Ingredients:
- 1 ½ cup semi-sweet chocolate chips
- ½ cup refined coconut oil
- 3 eggs
- ¾ cup frozen banana
- 2 tsp vanilla extract
Dry Ingredients:
- ½ cup Nutricost chocolate whey protein
- ⅓ cup almond flour
- 2 tbsp cocoa powder
- ¼ tsp salt
Instructions:
1. Preheat the oven to 350 degrees Fahrenheit. Take an 8x8 pan and line it with parchment paper, ensuring it covers the bottom and sides. Set the pan aside for now.
2. In a bowl, combine 1 cup of chocolate chips (keep the other 1/2 cup aside) and coconut oil.
3. Melt the mixture in the microwave using 30-second intervals, stirring in between each interval, until fully melted.
4. While the chocolate mixture is melting, take another bowl or the bowl of a stand mixer and add the eggs and coconut sugar. Beat them together for about 1 minute until well combined.
5. Next, beat in the vanilla extract and the melted chocolate mixture until everything is thoroughly incorporated.
6. Now, add the remaining dry ingredients and beat the mixture until you achieve a smooth batter consistency.
7. Gently fold in the remaining 1/2 cup of chocolate chips into the batter.
8. Transfer the batter to the prepared pan, spreading it evenly, and place it in the preheated oven.
9. Bake for approximately 22-28 minutes.
10. Once baked, remove the pan from the oven and allow the brownies to cool in the pan for 10 minutes. Then, carefully lift them out using the parchment paper and let them cool.
Conclusion:
By embracing and promoting gym etiquette, you contribute to a positive gym culture where everyone can enjoy a focused and effective workout. Let's build a fitness community where respect and consideration are as essential as lifting weights and breaking a sweat. Happy and respectful exercising!
Enter pre-workout supplements – a game-changer for those seeking enhanced performance and results. In this blog post, we explore the compelling reasons why individuals of all fitness levels should consider incorporating pre-workout supplements into their routines.
]]>Increased Energy Levels: One of the primary benefits of pre-workout supplements is the immediate boost in energy levels. Packed with ingredients like caffeine and B vitamins, these supplements provide a quick and effective way to combat fatigue and rev up your energy for a more productive workout session.
Enhanced Focus and Mental Clarity: Pre-workout formulas often include ingredients known for their cognitive benefits, such as L-theanine and tyrosine. These components work together to sharpen focus, improve concentration, and elevate mental clarity, helping you stay engaged and motivated throughout your workout.
Improved Physical Performance: With a blend of performance-enhancing ingredients like beta-alanine and creatine, pre-workout supplements aim to optimize physical performance. These ingredients contribute to increased strength, power, and endurance, allowing you to push your limits and achieve better results over time.
Faster Nutrient Delivery: Many pre-workout supplements contain ingredients that promote improved blood flow, such as citrulline malate and nitric oxide boosters. This enhanced circulation ensures that vital nutrients and oxygen reach your muscles more efficiently, supporting better endurance and quicker recovery.
Tailored to Individual Goals: Pre-workout supplements come in various formulations, allowing individuals to choose products that align with their specific fitness goals. Whether you're focused on weight loss, muscle gain, or overall performance, there's likely a pre-workout option designed to meet your unique needs.
]]>
Conclusion:
In conclusion, BCAA stands out as a valuable ally in the pursuit of fitness goals. Whether you're aiming to build and preserve muscle, enhance exercise performance, accelerate recovery, boost energy, or support fat loss, BCAA offers a versatile solution. As with any supplement, it's essential to consult with healthcare professionals before incorporating BCAAs into your routine.
Elevate your workouts and recovery with the power of BCAAs—your essential workout companion on the road to fitness success.
https://pubmed.ncbi.nlm.nih.gov/30841823/
https://pubmed.ncbi.nlm.nih.gov/30275356/
https://pubmed.ncbi.nlm.nih.gov/15000440/
]]>Conclusion:
In conclusion, the evidence supporting the benefits of creatine is compelling. Whether you're aiming to boost strength, increase muscle mass, optimize high-intensity workouts, or support cognitive function, creatine emerges as a versatile and safe supplement. Before incorporating any new supplement into your routine, it's advisable to consult with healthcare professionals. Embrace the power of creatine and elevate your fitness journey to new heights.
Remember, individual responses to supplements may vary, and it's crucial to prioritize overall health and fitness through a balanced lifestyle, nutrition, and regular exercise.
References:
[1] https://pubmed.ncbi.nlm.nih.gov/33759701/
[2] https://pubmed.ncbi.nlm.nih.gov/25993883/
[3] https://pubmed.ncbi.nlm.nih.gov/35334797/
[4] https://pubmed.ncbi.nlm.nih.gov/37630756/
[5] https://pubmed.ncbi.nlm.nih.gov/37968687/
[6] https://pubmed.ncbi.nlm.nih.gov/32597619/
]]>Join us as we unveil the key players that are set to define the health and fitness landscape in the coming year, guiding you towards a path of enhanced well-being and vitality.
As you embark on your journey towards optimal health in 2024, remember that individual needs vary, and it's essential to consult with healthcare professionals before incorporating new supplements into your routine. Whether you're aiming to boost muscle growth, support joint health, or enhance overall wellness, these popular supplements offer a versatile toolkit for your health and fitness goals.
Here's to a year filled with strength, vitality, and well-being.
By debunking these common fitness myths, we hope to provide you with a clearer path to achieving your fitness goals. Understanding the realities of exercise and nutrition will empower you to make informed choices, leading to a more effective and enjoyable fitness journey.
Here's to a healthier, myth-free workout routine!
]]>
Define Clear Health Goals:
Begin by setting clear and specific health goals. Whether it's improving overall well-being, boosting energy levels, or enhancing fitness, having a defined objective will guide your resolution.
As you embark on your journey towards a healthier you, remember that resolutions are not about perfection but progress. By combining a commitment to health goals with the support of high-quality supplements, you set yourself on a path to success.
Nutricost is here to support you every step of the way in your health journey.
Here's to a year of vibrant health and well-being and achieving your health-related resolutions!
]]>
There are a lot of complex demands placed on women. If you haven’t seen the Barbie movie yet, don’t walk, RUN! America Ferrera does not hold back in her iconic monologue. #IYKYK
Whether you have kids or not, juggling a career, family, hobbies, and everyday demands can be a challenge. Ideally, we all could find a way to sustainably practice self-care. While this doesn’t happen overnight, there are small steps you can take each day to make sure you prioritize your needs. If you have a morning and evening skin care routine, this will be easy!
Many women’s influencers will recommend a wardrobe refresh or spa day to focus on self-care – but who has the money for that? Here is a list of self-care activities that don’t break the bank. Self care is more than a spa day. Honestly, most people can only afford that once a year and once a year is NOT going to cut it for real self care.
You don’t have to spend a lot of time and money nourishing yourself to feel better. Here’s a list of simple, low-budget ways to implement a self-care routine.
8 Self Care Tips
You’re Worth It
Not sure where to start? Just pick one idea from this list and spend 10 minutes on yourself today. Set a great example for your family, friends, and children – but don’t do it for them, do it for YOU!
Cultivate new parts of yourself, protect your peace, and give yourself permission to be the most expansive version of yourself. You’re worth it.
]]>
Guarana is a plant extract from South America and popular in Brazil. It has many benefits, most notably offering an energy boost and improving cognitive function. If you deal with anxiety, then this is a great natural alternative for increased energy without unwanted side effects.
This viral video is popping off right now on social media.
@trainwithjk overall 8/10 🤝🏾. #supplementsthatwork #supplementsreview #guarana #fyp ♬ original sound - Justin Kelly
It has all the facts on Nutricost’s Guarana Powder that you need to know:
💪 1g Powder - Extra Strength Dose
With all of our products, you know you are getting high-quality supplements at an affordable price.
Here is why thousands of customers have turned to Nutricost for all their supplement needs:
If you’re slamming espresso at 2PM to get through the day, Guarana Powder is a great alternative. Leave the coffee crash behind and feel that mental focus coursing through your veins with a scoop of Guarana Powder.
Each scoop has 220 MG of natural caffeine, so you can always start with a half scoop if you’re sensitive to caffeine.
Due to its popularity, this powder is often out of stock. Go order a 100 serving tub today for just $15. If capsules are more your thing, Nutricost offers those as well.
Now, go slay the day with #plantpower!
]]>Particularly for full-time students and parents, focus can be hard to come by. This can be due to environmental distractions, friends and family, lack of sleep, binge-watching Ted Lasso, or plain old procrastination.
Good news! There are many methods to increase focus and productivity. If you’re battling a long to-do list, can’t seem to get motivated, or are stuck in the same multi-tasking wheel, I have something for you.
I know what it’s like to get distracted and need help getting back on track. Having a few systems in place helps me get focused and stay focused on work so I can enjoy what I do, and even feel good about it.
Implementing focus techniques also helps me stay on top of my work load so I can enjoy my time off without worry and stress.
Here are my top eight ways to hack my brain and increase focus. Depending on your current workflow and needs, some of these can be combined, modified, or alternated between for peak mental acuity.
1. Kaizen is more of an ethos, or a mindset, than a change in daily habits. Kaizen originates from Japan in the post-war era of the 1950’s. The overarching principles of Kaizen focus on small, ongoing improvements, valuing high quality, tidy work.
You don’t have to overhaul the way you work to implement Kaizen ideology. Simply begin by engaging in a self-reflexive process of examining roadblocks and troubleshooting how to remove them. Not every moment of the day will be spent in high productivity mode, because time should also be spent thinking about how to improve your work. Taking the time to examine workflow will assist in minimizing wasted time, resources, and even products.
The earliest book on Kaizen was written by Masaaki Imai, and many have been published since. Even just one hour of reflection a week can make a difference in the quality, engagement, and relationship with your work.
2. Next up, the Pomodoro Technique. This is a really interesting time management method that I have seen a lot of graduate students use to help break down a huge project into smaller, bite sized pieces. Francesco Cirillo invented and formalized this method in the 1980’s.
Following the Pomodoro Technique means picking a task, setting a timer for 25 minutes and working on your task for 25 minutes totally uninterrupted. No phone, no email, no social media, etc. At the end of the 25 minutes of focused work, take a 5 minute break. After 4 rounds of this, take a 15-20 minute break.
If you’re working in a communal office or bullpen, those little 5 minute breaks can give you a chance to check in with a collaborator or supervisor to ensure you’re on the right path. It also assists in training your mind to focus on the task at hand until the timer goes off.
There is an official timer that you can purchase from the Pomodoro Technique website, but you don’t have to use an official timer. Some people may benefit from shorter or longer focused intervals, but should always take intentional breaks. Some tasks and projects may require many increments, while some can get completed in less than one, allowing you to cross tasks off your list and move on!
3. The 3:3:3 Method capitalizes on doing our deepest work first thing in the morning. This method was created by Oliver Burkeman, who also wrote a book.
Essentially, the first three hours of the day are dedicated to your most expansive and important project. Since our ability to focus intently tops out at three hours, it is important to actually stop working after these three hours are up.
Next, you should focus on completing three urgent tasks that will not take three hours. Finally, three tasks that will keep you organized, these are maintenance tasks. This way, we are using our tired minds to do the easy stuff like scheduling, replying to emails, and menial tasks that are essential, but not deep thinking.
4. The Kanban System is another Japanese workflow practice. If you use a task management system like Trello, you may already be using Kanban to help organize your work and focus.
Kanban uses a visual system to track projects and tasks, using different colors and boards, from ‘requested’ to ‘in-progress’ to ‘complete’. This is especially helpful for managing many overlapping projects or tasks with multiple collaborators. One of the great benefits of the Kanban System is its visual nature. All it takes is a quick glance to see how a project is progressing.
5. Eat the Frog is a way of prioritizing and working formalized by Brian Tracy. This one is for the procrastinators! When you ‘eat the frog’, you focus on one big project that MUST get done and do not move on until it’s over, no matter how much you don’t want to deal with it.
Eating the frog can only be done one thing at a time - no multitasking here. Getting the hardest and most important task done first frees you up to focus on a more creative or enjoyable part of your day.
Ideally, eating the frog gives you the habits that help you tackle the major tasks each morning. One of the supporting principles in eating the frog is don’t delay - meetings and lengthy discussions are not likely to help you actually complete your tasks. Just ‘hop’ to it 😜 and get in the habit of facing daunting or unpleasant tasks head on.
6. Laser Focus: L-Theanine is an amino acid found in green tea leaves. Not only is it useful in things like improving sleep and managing stress, it has been studied to help improve cognition and focus when taken as a supplement.
7. Calm Disposition: GABA is another amino acid and is naturally produced in your brain. GABA acts as an inhibitory neurotransmitter and is responsible for helping calm the central nervous system. For this reason, people often supplement with GABA for the many benefits it can provide.
One of the main benefits of supplementing with GABA is to induce a calm state for work, thereby supporting focus and productivity even in the face of deadlines and multiple workload demands.
8. Jump start with caffeine, our good friend. Caffeine is one of the most widely consumed mental stimulants. Many people get caffeine and that mental boost of focus and energy through coffee, energy drinks, or soda.
Personally, I don’t leave the house unless I’ve had coffee, because I am a diehard caffeine junkie!
However, if you don’t want the calories and sugar that often comes with those beverages, supplementing with caffeine can be a great alternative!
This can help keep track of exactly how much caffeine you are consuming each day and can be combined with other supplements like L-theanine or a pre-workout for added benefits.
This is not an exhaustive list, but it’s a start if you’re struggling to focus and get things done. In addition to supplementation and focus strategies, it’s important to keep in mind that you also need healthy amounts of sleep, rest, recreation, and nutrients to feel your best.
You can hack your mind and take care of your body, but remember that you are a whole being with heart, soul, and feelings that need care as well. You deserve to not only have your basic needs met, but find community, fulfillment, and meaning in your life. Begin by making small changes today to create your best and happiest self.
]]>The work-life balance struggle is real. Many of us juggle jobs, kids, car pools, and food prep, all while staying connected with family and friends. The daily grind is a lot to handle and can be stressful. Add managing finances on top of that, the stress levels can skyrocket.
While we can’t make the demands of our day disappear, we can use strategies to help manage feelings of stress and overwhelm. Here are 4 tips that can help you combat stress, relax, and feel better! Plus, we’re giving you a BONUS tip that thousands of people are using to destress.
Exercise in any form can fortify your mental health. There is lots of research that even a short walk can help shed stress and improve your mood.
Yes, we know, this is a catch-22. If you’re stressed, it’s hard to sleep! But increasing your amount of sleep each night can help improve your brain function and mental health.
Are you getting everything your body needs? It’s helpful to avoid consuming things that can activate anxious thoughts and feelings. Ditch the fast food and sugary drinks.
Replace processed foods with powerful, vitamin rich foods. Foods like eggs, fish, nuts and seeds, berries, peppers, and wholegrain bread can help reduce stress and increase energy.
Directing your attention to your thoughts and focusing on acceptance instead of reactivity is clinically proven to reduce feelings of anxiety and stress.
You can practice mindfulness in a meditation setting, a yoga class, or even on your own! There are some great apps for smartphones, like Calm, that guide users through a mindfulness practice to help reduce their stress.
If you haven’t heard of L-Theanine, it is a powerful amino acid found in green tea that has been clinically proven to reduce stress and anxiety. It can also assist in reducing inflammation and managing blood pressure.
L-Theanine is a safe supplement to take every day and is sometimes paired with small amounts of caffeine to increase focus without spiking anxiety.
You don’t have to spend a lot of money or upend your life to begin reducing stress this week. Small steps to change nutrition and mitigate anxious thoughts can begin today!
Taking a daily dose of L-Theanine can support your self-care and stress management. We all want to wake up energized and ready to embrace the day. Take the steps now to help yourself live your best life.
]]>Hydroxymethylbutyrate, or HMB, known in the fitness community for it’s muscle building capacity, is trending once again due to a new study [1] examining HMB and Alzheimer's.
So, what does the research show?
Rush University Medical Center just released a new study in mice that examines the potential for HMB to help preserve memory and even prevent the progression of Alzheimer's disease.
Findings suggest the idea that supplementing with HMB [2] can potentially help combat Alzheimer’s Disease by protecting our ability to learn, reducing plaques, and also helping protect memory at a neurological level.
While research and studies are still ongoing, these findings do seem promising and exciting.
HMB is a safe supplement [3] and can be taken over long periods of time without any drawbacks.
According to Kalipada Pahan [4], PhD, the Floyd A. Davis, MD, Professor of Neurology and neurological sciences, biochemistry and pharmacology at RUSH Medical college, "This may be one of the safest and easiest approaches to halt disease progression and protect memory in Alzheimer’s disease patients.”
HMB is an amino acid found organically in the human body. HMB is produced when our bodies metabolize the amino acid leucine.
Usually, we get leucine in foods like brown rice, salmon, or chickpeas, but we can also get leucine in supplements like EAAs and BCAAs.
HMB has generally been used by weightlifters and athletic performance due to the research showing its ability to not only help prevent muscle loss [5], but also help support muscle growth [6] as well.
This new study is very interesting [7] – in addition to supporting physical goals, it may support our neurological health! That said, more research is needed, as well as human studies.
We are all excited about the future possibilities for what this could mean for the benefits of supplementation. Stay tuned, eat your veggies, and take your vitamins!
1: https://www.sciencedaily.com/releases/2023/07/230722004622.htm
2: https://pubmed.ncbi.nlm.nih.gov/35268065/
3: https://www.cell.com/cell-reports/fulltext/S2211-1247%2823%2900728-3
4: https://www.sciencedaily.com/releases/2023/07/230722004622.htm
5: https://pubmed.ncbi.nlm.nih.gov/26169182/
6: https://pubmed.ncbi.nlm.nih.gov/23551944/
7: https://www.sciencedaily.com/releases/2023/07/230722004622.htm
Finally the amino acid Taurine also plays an important role, hence the name TUDCA.
The liver combines these acids to produce TUDCA, which helps with digestion and absorption of food.
And while you certainly wouldn’t clean your liver with Windex, like you would a dirty window, there are several things that you can do to help keep your liver clean and healthy and strong.
TUDCA provides various health benefits, but is primarily known for its support of liver health. Studies have shown that TUDCA has liver protective effects in addition to general liver health support. [1]
The liver is a vital organ responsible for numerous critical functions in the body. It plays a central role in detoxification by processing and removing harmful substances and filtering out waste products.
Additionally, the liver is involved in the production of bile, which aids in digestion and nutrient absorption.
One of the primary mechanisms of TUDCA's liver-cleansing effects is its ability to promote bile flow. Bile is essential for the digestion and absorption of fats and fat-soluble vitamins.
By increasing bile flow, TUDCA helps to clear the liver of accumulated waste products, toxins, and excess cholesterol. This aids in the detoxification of the liver and prevents the buildup of harmful substances that can lead to liver damage. [2]
TUDCA is even used in hospitals when someone overdoses on Tylenol or acetaminophen, it helps the liver cleanse and repair itself. [3]
One of the ways that TUDCA helps with overall health is with its anti-inflammatory effects. This helps both your liver, and other parts of your body. [4]
TUDCA also has been observed to have antioxidant properties. [5] These additional benefits are why TUDCA is considered not only for liver health support, but general health support as well.
There may even be a case for TUDCA supporting healthy insulin levels. [6]
Nutricost offers high-quality, third party tested TUDCA at affordable prices. Take control of your health today!
Choose foods that are rich in antioxidants such as berries and leafy green vegetables. Other foods that are liver-supportive by aiding in the detoxification process of the liver include garlic, onions, and artichokes.
Drink plenty of water, at least 8 cups but aim higher if you are active or live in hot temperatures.
Regular exercise not only benefits the body but also plays a significant role in supporting liver health by aiding in weight management and improving blood flow.
One of the biggest ways you can help your liver is by limiting alcohol consumption. Alcohol is tough on the liver to break down, so avoid binge drinking and even consider alcohol-free days to allow your liver time to rest.
Taking care of our liver is a fundamental aspect of overall health and well-being. The liver is a remarkable organ responsible for essential functions, including detoxification, metabolism, and digestion.
By implementing liver-friendly lifestyle choices, we can support its cleansing efforts and enhance its ability to function optimally.
[1] https://journals.sagepub.com/doi/abs/10.7453/gahmj.2014.017
[2] https://www.sciencedirect.com/science/article/pii/S0023683722600175
[3] https://onlinelibrary.wiley.com/doi/abs/10.1111/liv.13261
[4] https://onlinelibrary.wiley.com/doi/abs/10.1002/jcp.25742
[5] https://www.sciencedirect.com/science/article/pii/S0925443917301990
[6] https://www.nature.com/articles/s41598-017-13974-0]]>However, there are several myths surrounding creatine that have led to confusion and misinformation. In this article, we will bust the top 7 myths of creatine so that you can be better informed when it comes to your health.
No wonder many athletes, gym enthusiasts, and people just looking to improve their health have turned to creatine to help support their goals.
This is perhaps one of the most common myths surrounding creatine. Creatine is not a steroid but a natural compound found in our muscles.
Steroids, on the other hand, are synthetic substances that mimic the effects of testosterone in the body.
There is no scientific evidence to support the claim that creatine is bad for your kidneys.
In fact, several studies have found that creatine supplementation does not have any adverse effects on kidney function.[6]
Creatine is not just for bodybuilders. It can be beneficial for anyone who engages in high-intensity exercises, such as sprinting, weightlifting, or team sports.
This is another myth that has been debunked by scientific research. Creatine does not cause cramping or dehydration, but it can actually increase hydration levels in our muscles, leading to improved performance and recovery.[7]
Creatine is not a banned substance and is completely legal to use. It is not considered a performance-enhancing drug, but rather a dietary supplement.[1]
Creatine supplementation has been shown to be effective in the long-term, with studies showing improved performance even after several weeks or months of use.[8]
Creatine can cause some initial weight gain due to increased water retention in the muscles. However, this is temporary and does not lead to long-term weight gain or bloating.[7]
Some people may stop taking Creatine once they see the initial weight gain, but don’t be discouraged!
Creatine is a safe and effective supplement that can provide several benefits for athletes and fitness enthusiasts.
By busting these common myths, we hope to provide accurate information and clear up any confusion surrounding creatine.
Ready to finally start adding Creatine to your supplement regimen? There is no better time than now!
Nutricost is currently having a huge sale on our Creatine. You can get 64% Off Retail price right now on Amazon.
This sale is a limited time offer while supplies last, and at these incredible prices, our supply won’t be here forever.
Take control of your health today!
[1] https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
[2] https://www.tandfonline.com/doi/full/10.1186/1550-2783-5-4
[3] https://royalsocietypublishing.org/doi/abs/10.1098/rspb.2003.2492
[4] https://www.mdpi.com/2072-6643/13/6/1915
[5] https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z
[6] https://www.tandfonline.com/doi/full/10.1186/s12970-021-00412-w
[8] https://journals.physiology.org/doi/full/10.1152/jappl.1997.83.6.2055
]]>In this blog post, we’ll run through its incredible benefits and discuss why you should consider adding it to your supplement regimen-especially if you workout consistently. Additionally, we'll provide you with some best practices for taking L-Citrulline to maximize its effects.
L-Citrulline is a naturally occurring amino acid found in various foods such as watermelon, cucumbers, and pumpkins.
L-Citrulline is converted into another amino acid called L-arginine, which then gets converted into nitric oxide (NO). Nitric oxide is a vasodilator that helps relax and widen blood vessels, improving blood flow throughout the body.
1) Helps Improve Physical Performance:
One of the primary benefits of L-Citrulline is its potential to enhance exercise performance. By increasing blood flow and nutrient delivery to the muscles, L-Citrulline may aid in improving endurance, reducing fatigue, and enhancing exercise capacity. [1]
This can be particularly beneficial for athletes and individuals engaged in high-intensity workouts.
2) Supports Cardiovascular Health:
The ability of L-Citrulline to increase nitric oxide production is instrumental in promoting cardiovascular health. By dilating blood vessels, it can help lower blood pressure, support circulation, and NO may help you get better pumps at the gym. [2]
3) Combats Fatigue and Promotes Recovery:
L-Citrulline has been shown to reduce post-exercise muscle soreness and accelerate recovery. By aiding in the removal of lactic acid and waste products from the muscles, it can help reduce fatigue and support faster recuperation after intense physical activity. [3]
Running low? Stock up today with our exclusive amazon sale on L-Citrulline capsules.
Timing:
For athletes aiming to enhance exercise performance, taking L-Citrulline approximately 60 minutes before a workout may be beneficial. This allows ample time for the compound to be absorbed and converted into nitric oxide, promoting optimal blood flow during exercise.
For general supplementation you can just follow the serving size located on the bottle.
Combining with Other Supplements:
L-Citrulline can be combined synergistically with other supplements, such as L-arginine, creatine, and beta-alanine, to further enhance their effects.
However, it's important to be mindful of the dosage and potential interactions. Consult a healthcare professional or a certified nutritionist before combining supplements.
Quality Matters:
When purchasing L-Citrulline supplements, prioritize reputable brands that ensure high-quality ingredients and manufacturing standards. Look for products that undergo third-party testing for purity and potency to ensure you are getting a reliable and safe product.
L-Citrulline is a remarkable amino acid with a wide range of health benefits. From supporting athletic performance and cardiovascular health to promoting muscle protein synthesis this natural compound has a lot to offer.
By incorporating L-Citrulline into your supplement regimen and following the best practices outlined above, you can harness its full potential and unlock the key to optimal health. As always, consult with a healthcare professional before starting any new supplementation routine to ensure it aligns with your specific health needs and goals.
[1] https://www.mdpi.com/2072-6643/11/7/1679
[1] https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.20.5.A1125-c
[2] https://www.ingentaconnect.com/content/wk/cocnm/2017/00000020/00000001/art00014
If you suffer from seasonal allergies, then you know exactly what we’re talking about. Itchy or watery eyes, runny or stuffy nose, headache, sneezing. No thank you!
Medicine used to treat allergies are often referred to as antihistamines, but over-the-counter antihistamines can be expensive and often come with side effects such as drowsiness.
Thankfully, natural alternatives to popular over-the- counter antihistamines exist and are widely available!
Allergic reactions are caused when our immune system registers contact with an otherwise harmless substance (such as pollen or pet hair) as a threat.
In response, the body releases histamine, a chemical which increases the permeability of the capillaries in order to allow the rapid passage of white blood cells.
Antihistamines work by blocking histamine activity, reducing symptoms, and freeing you from the discomfort caused by your overenthusiastic immune system.
Over-the-counter antihistamines are certainly popular, they can often be expensive and produce unpleasant side effects. Research of many products has even been restricted from long-term use precisely because of these side effects.
Maybe you’ve had a negative experience with an over-the-counter antihistamine and want to try something else. Maybe you are a firm believer in the value of natural treatments.
Whatever your reason, these natural antihistamines are certainly worth checking out.
Butterbur is a marsh plant that’s part of the daisy family whose effects are often said to be similar to those of cetirizine in patients with seasonal allergies.
Butterbur helps block the inflammatory chemical leukotriene that causes allergic reactions, relieving or in some cases preventing allergic reactions entirely.
Quercetin is a powerful antioxidant belonging to a group of polyphenol compounds known as flavonoids. Often referred to as the “master flavonoid”, it protects the body from free radical damage and supports overall good health and longevity.
It has antioxidant and anti-inflammatory effects, and studies have shown that it can help reduce allergy symptoms.
Flavonoids are renowned for their ability to inhibit histamine release, and seeing as quercetin is the “master flavonoid,” it stands to reason that it is more effective than other options.
You may have heard of bromelain, the enzyme famous for being found in pineapples. Bromelain can also be found in supplement form, and it is commonly believed to be an effective treatment for sinusitis.
This enzyme has anti-inflammatory effects along with Quercetin, which is why you may see them often together in the same supplement.
Stinging nettle (Urtica dioica) is a plant that is rich in nutrients, including vitamins A and C, iron, and calcium. It is also a natural diuretic, which means it can help flush toxins out of the body.
Stinging nettle may help reduce allergy symptoms such as sneezing, runny nose, and itchy eyes.
It also has anti-inflammatory properties and thus could potentially help reduce inflammation in the body, its a win-win!
These supplements may not help with allergies, but in the springtime our bodies may need an extra boost of these nutrients to support seasonal changes. Taking vitamin B3, vitamin B2, milk thistle, and vitamin K2+D3 in the spring can be beneficial for various reasons.
It is always best to consult with a healthcare provider before starting any new supplement regimen.
This allergy season, don’t just survive. Thrive! You don’t have to hide indoors or live with unpleasant symptoms, and you don’t have to overspend at the pharmacy either.
Try any of these natural antihistamines, and see what works for you!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC64514/ (1)
]]>First, we all know what a nap is, however the important bit we need to establish in order for this trick to work is that your nap should be at least 20 minutes but no longer than 30 minutes. Napping has been found to improve cognitive performance, memory retention, and mood, among other benefits. When you take a nap, your brain is able to process the information it has received and consolidate it, which can help with long-term memory retention. Plus who doesn’t love a good nap in the afternoon?
Now, it is time to talk about caffeine. Caffeine is a stimulant that is commonly found in coffee, tea, and other beverages. Caffeine can improve alertness, concentration, and cognitive performance. It works by blocking Adenosine, a neurotransmitter that signals the brain to sleep, and stimulating the release of adrenaline, which can increase heart rate, blood pressure, and energy levels.
Of course naturally you may be saying “Well if caffeine blocks sleep, then how does this even work when trying to take a nap?” Well thanks to science we have a pretty good idea how long it takes for caffeine to actually affect us. This knowledge combined with the idea of a quick 20 minute nap gives us the power combo known as a caffeine nap.
So, how does combining caffeine and a nap work? When you consume caffeine, it takes around 20-30 minutes to take effect, as it needs to be absorbed by the body.
By taking a nap immediately after consuming caffeine, you can allow it to take effect while you sleep. This way, when you wake up, you will have the added benefit of both the nap and the caffeine, which can help you feel more alert and focused. This is not just some silly Tik Tok trend, this technique is backed up by studies and research.
Several studies have been conducted to research the effectiveness of caffeine naps. One study conducted by researchers at Hiroshima University found that a 20-minute nap taken immediately after consuming caffeine improved performance and alertness more than either a nap or other common post nap factors such as bright lights, or face washing alone. The caffeine nap has been studied a lot in conjunction with overnight workers given they naturally may have more problems dealing with drowsiness. If you are a night owl starting to feel sluggish, it might be time to try this trick.
Another study conducted by researchers for the UK Department of Transport found that a caffeine nap improved driving performance and reduced the risk of traffic incidents compared to caffeine alone. Make sure to plan out more stops for quick naps during long drives!
In conclusion, a caffeine nap can provide several benefits for your body and mind. By combining caffeine and a nap, you can improve cognitive performance, alertness, and concentration. If you are feeling sluggish or drowsy during the day, try a caffeine nap and see the difference it can make. This trick is easy to fit into after lunch at work, or for giving you a boost when working around the house.
Not in the mood for a coffee, or sugary soda to get your caffeine? Try Nutricost Guarana powder which has 200mg of natural caffeine per serving which can be added to any beverage of your choice! Perhaps you prefer Nutricost Energy Complex which features a clean energy mix so you don’t have to worry about all that sugar, and nasty ingredients of a energy drink or soda. Either way, we’ve got you covered.
Sources:
Did you know that caffeine isn't just there to give you a jolt in the morning? Scientists believe that plants actually produce caffeine as a protective measure against would-be predators. The bitter taste of caffeine acts as a natural deterrent, making it less likely for animals to munch on the plant. So, the next time you sip on your favorite caffeinated drink, you can thank the plant world for their clever defense mechanism.
Caffeine isn't limited to your morning coffee or afternoon tea, it can be found in some unforeseen places. A favorite of mine is chocolate, yes the sweet, rich, milky goodness does also have some caffeine found naturally in it. No wonder mochas became a thing, what better pairing with coffee than some chocolate with even more caffeine. Now when you are reaching for some chocolate you have a convenient new excuse to give to would be healthy eating judgers. “I just needed a quick boost of natural energy! Don’t look at me that way.”
Caffeine is more than just an energy boost; it can also work wonders on your mood! For those who are sensitive to its effects, this beloved stimulant has been known to increase happiness, alertness, and contentment, however the line can be thin between positive effects and negative ones. Studies show that between 200 to 250mg of caffeine is about right, but if you exceed 600mg you may start to see an increase in anxiety or jitters.* It's no wonder that so many people turn to a piping hot cup of coffee or tea to jump start their day on a positive note. So, the next time you're feeling down or anxious, consider reaching for a caffeine boost to help lift your spirits.
It's a common misconception that caffeine leads to dehydration, but let's set the record straight: this beloved stimulant isn't as dehydrating as you might think. While high amounts of caffeine (500mg or more per day) can have a mild diuretic effect, moderate amounts (less than 250mg per day) won't leave you feeling parched. In fact, because more studies have been done to research the effects of caffeine on hydration levels you can count tea, and coffee as part of your daily water intake.
Moderate caffeine consumption has also been linked to a reduced risk of several chronic diseases. A study published in the American Journal of Cardiology found that coffee consumption was associated with a lower risk of stroke, and diabetes. While the exact mechanisms behind these associations are not yet fully understood, researchers speculate that caffeine's anti-inflammatory and antioxidant properties may play a role. Additional studies have also shown that caffeine may lower risk of cognitive decline, and dementia in older adults.* So it might time to slip some caffeine powder in grandpa’s morning prune juice. Giddy up.
It's time to set the record straight: caffeine isn't just a guilty pleasure that keeps you up at night. In fact, this beloved stimulant has a host of positive effects on both the body and mind. From elevating mood to protecting against certain diseases and enhancing social interactions, caffeine is a veritable powerhouse of benefits. Of course, as with any substance, it's important to consume caffeine in moderation. High doses of caffeine per day can produce negative symptoms such as jitters, anxiety, and loss of sleep. But, when enjoyed responsibly, caffeine can be a welcome and enjoyable part of a healthy lifestyle. So, next time you're sipping on your favorite caffeinated beverage, remember all the amazing things that caffeine is doing for your mind and body!
Sources
https://www.ncbi.nlm.nih.gov/books/NBK209050/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
https://pubmed.ncbi.nlm.nih.gov/26572796/
https://www.researchgate.net/publication/41562328_Caffeine_Intake_and_Dementia_Systematic_Review_and_Meta-Analysis
https://academic.oup.com/ajcn/article/84/4/682/4633022
https://www.jacc.org/doi/abs/10.1016/j.jacc.2013.06.035
]]>How Does the Apple Cider Vinegar Test Work?
The apple cider vinegar test is said to be able to detect a deficiency in vitamin B12 levels in your body. Here’s how it works. To do the test at home, place 1/2 teaspoon of apple cider vinegar into a cup of warm water and drink it before eating breakfast. If your urine turns yellow after drinking the solution then you have enough Vitamin B12—if not, then you may be deficient in this important nutrient.
It’s important to note that while some claim that this method is reliable for detecting vitamin B12 deficiencies, there has been no scientific evidence to back up these claims. Therefore, it’s best to use this method only as an indication that further testing might be necessary if you are experiencing any of the symptoms associated with vitamin B12 deficiency. So if you take the test and are still left wondering if you’re deficient, we’d recommend going to your health care provider and asking them to test your B12 levels with a blood draw.
How Does Apple Cider Vinegar Help?
Apple cider vinegar has long been used as a natural remedy for many ailments from weight loss to acne and indigestion relief. It’s also thought that its high acidity content and concentration of vitamins and minerals can help restore balance in your body and increase your energy levels - which may help with a vitamin B12 deficiency if caught early enough. Additionally, some studies have shown that taking one tablespoon of apple cider vinegar daily can help reduce cholesterol levels in those who are at risk for heart disease or diabetes due to high cholesterol, which is another possible benefit of apple cider vinegar for those who suffer from low Vitamin b12 levels due to poor nutrition or dietary restrictions. If you’re interested in taking apple cider vinegar the good news is that the days of holding your nose, and swallowing a teaspoon of bitter vinegar is no longer the case as we now have access to many different forms of apple cider vinegar. In fact, you can get apple cider vinegar in a capsule, or even in a delicious gummy like the Nutricost ACV gummies!
Finally, while there is no scientific evidence as of yet to suggest that using apple cider vinegar as a way to detect or treat vitamin b12 deficiencies is possible, we do have some evidence that it can help improve overall health when consumed regularly in small amounts (less than 2 tablespoons per day). And, while the apple cider vinegar test may not be 100% reliable for diagnosing vitamin B12 deficiencies – it could still be useful as an indicator that further testing should be done. Especially if you’re experiencing any of the symptoms associated with low B12 levels such as fatigue or memory problems etc.. As always, consult with your doctor before making any major changes or treatments related to nutrition or dieting!
]]>The most common symptom of a vitamin B12 deficiency is fatigue. If you are feeling tired all of the time and having difficulty getting out of bed in the morning it may be due to your body not having enough vitamin B12. Other common signs are nerve issues like numbness or tingling, loss of appetite, constipation or diarrhea, you may even experience depression or behavioral changes. Typically symptoms start mild, and progress to worse symptoms as the deficiency grows. You may notice a fair bit of these symptoms are also present in those who have anemia, which is a condition where you do not have enough red blood cells for your body to function properly.
A lack of vitamin B12 can also cause anemia so this in itself may be a sign of deficiency. Unfortunately many of the signs of B12 deficiency also overlap with other conditions that may not be related, so visiting your doctor for a proper diagnosis is a must. These symptoms may be subtle or severe, so it is also important to recognize the causes of B12 deficiency so that you can more easily identify whether or not the signs you may be experiencing are related to it.
There are many causes for a vitamin B12 deficiency including dietary deficiencies. It is especially common in those who follow a vegan diet as a large portion of B12 comes from animal sources such as eggs, fish and meat. Mal absorption from certain medications can interfere with B12 absorption, and even surgeries like a gastric bypass could cause issues with B12 intake.
Age also plays a role—as we age our bodies become less efficient at absorbing B-vitamins including B12. Medical conditions that affect your small intestine will also make it hard to absorb vitamins. It is important to note that some people might have genetic conditions that make them unable to absorb B12 properly. Another factor to consider which may inhibit B12 absorption is alcohol consumption.
A deficiency in this important nutrient can lead to serious health problems if not treated promptly. The best way to ensure you are getting enough vitamin b- 12 is by eating foods containing it such as fish, eggs, and dairy products regularly; supplementing with multivitamins or a vitamin B12 supplement, or speaking with your doctor about other ways to insure you get the vitamin B12 you need.. By being aware of the symptoms associated with a deficiency you will be able to catch any potential issues early on before they become more serious health problems down the line. Stay healthy!
]]>There are three primary forms of vitamin B12 available as supplements: cyanocobalamin, hydroxocobalamin, and methylcobalamin. All three are effective in providing the body with the necessary amount of this essential vitamin; however, each form has its own unique characteristics.
Cyanocobalamin is the most commonly used form of B12 for dietary supplements because it is highly stable and inexpensive to produce. It is also readily absorbed by the body; however, its stability means that your body must transform it into an active form before using it for its intended purpose. It should be noted that cyanocobalamin contains trace amounts of cyanide which can be toxic if taken in high doses; however, these levels are typically considered safe when taken as directed.
Hydroxocobalamin is another popular form of vitamin B12; however, it is much less common than cyanocobalamin due to its costlier production price tag. This form functions almost identically to cyanocobalamin but does not contain any traces of cyanide which makes it a preferred choice for many people who are sensitive to such chemicals. It also appears to have a longer half-life than other forms so it may be better suited for those who need ongoing supplementation over time.
Methylcobalamin is the third most common form of Vitamin B12 and has been found to be more easily absorbed by the body than either cyanocobalamin or hydroxocoblamin due to its pre-methylated state. This form does not contain any traces of cyanide which makes it an ideal choice for those looking for a non-toxic supplement option. However, since methylcobalamin is more expensive than both hydroxycoblamin and cayonococblamain it may not always be accessible or affordable depending on where you shop for supplements.
There are a many different ways to meet your vitamin B12 needs. The main source that many people will find B12 at is food such as eggs, meat, poultry, fish and dairy products. However depending on diet choices, some who follow vegan or vegetarian type diets may find it hard to incorporate enough foods that have B12 into such strict diets. If food is not enough to fit your needs then you may look into supplements. B12 supplements provide sufficient levels of B12 to fit many different lifestyles. These supplements can come in different forms such as capsules, softgels, or tablets. The final common way to get your B12 is through injections of the vitamin given via a shot. Although effective, the cost can be much more compared to supplements or food in addition to needing a prescription from your health care provider in order to obtain it.
No matter which type you choose to supplement with, adding additional sources of Vitamin B12 into your diet can help ensure that your body gets enough of this essential nutrient and can even help reduce symptoms associated with deficiency such as fatigue or weakness. So whether you prefer pills or injections, make sure you pay attention to your daily intake and stay up-to-date on what type works best for you!
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