20–40% of women of reproductive age experience significant PMS symptoms.
And up to 8% face PMDD—a more severe form marked by intense mood changes, anxiety, and even depression.

I’ve watched the women in my life—my fiancée, close friends, and clients—go through these cycles silently. They were told it’s “just part of being a woman”. But that’s not the whole story.

One powerful, underappreciated tool that I continue to recommend in my clinical work is magnesium. It’s not just another supplement. It’s a targeted way to support your hormonal rhythm with real, science-backed precision.

Here’s how it can support each phase of your menstrual cycle:

Menstrual Phase (Days 1–5):
Use Magnesium Glycinate to relax uterine muscles, reduce cramps, and support sleep when discomfort peaks.

Follicular Phase (Days 6–13):
Magnesium Citrate helps regulate rising estrogen, boosts detoxification, and stabilizes energy and mood.

Ovulation (Around Day 14):
Magnesium Oxide supports electrolyte balance and ovulation efficiency during this vital fertility window.

Luteal Phase (Days 15–28):
A combo of Glycinate or Citrate can ease PMS symptoms like bloating, mood swings, and insomnia.

Throughout the cycle:
Magnesium Chelate supports nutrient absorption, cellular energy, and consistent mineral levels.

Most people don’t realize that form and timing matter. The right magnesium at the right time can support neurotransmitters, reduce inflammation, and promote hormonal balance.

Women deserve better than to be dismissed or told to “just deal with it”. Let’s break that cycle.

Comment “PMS Guide” and I’ll DM you my free guide with the exact supplements and strategies I recommend to support your monthly rhythm!

#pmsrelief #periodsupport #magnesiumbenefits #cycletracking #hormonebalance #functionalnutrition #womenshealthmatters #menstrualhealth #pmddsupport #pmsawareness

PMID: 1860787
PMID: 24701496
PMID: 25276694
PMID: 26404370

🔥 Is This the #1 Biohacking Tool?! 🔥
We sat down with @shawnwells , aka The World’s Greatest Formulator, and he dropped a game changing insight… 👀

HYPERBARIC CHAMBERS
Not supplements. Not fasting. Not red light. He believes this is the ultimate tool for recovery, longevity, and performance.

🧠 More oxygen.
💪 Faster healing.
🧬 Deep cellular repair.

#hyperbaricchamber #biohacking #longevity #oxygentherapy #healthoptimization #recovery #wellness #peakperformance

Still buzzing from @the.biohackingconference in Austin.

Huge thanks to @dave.asprey for building something that brings together the sharpest minds in health, performance, and longevity.

Here’s just a glimpse of the power-packed people I had the honor to connect with:

1. @aaronalexander @jimkwik @kaylabarnes
2. @stemcellchristian founder of @stemregen
3. Scott from @get_mte
4. Jeff from @qualialife
5. @vantoai CEO of @truelight @getlumira
6. @jchays
7. @superkonnector COO @biohackyourselfmedia
8. @kirstinweirzelofficial a great friend and light in my life
9. @nathalieniddam
10. @ianclarkactivated
11. @mazenkarnaby CEO of @zenoshealth @zenoshealthsummit
12. @melanieavalon
13. @danielraphael1
14. @siggiclavien CEO of @deliverance.elixir @the.liver.clinic
15. @barandilaver co-founder @getwonderfeel
16. David Korsunsky, Founder & CEO of @heads_up_health
17. @eduarddewilde CEO of livehelfi and noordcode
18. @thebenazadi
19. @freddie.kimmel
20. @susie.perry.uk founder of @DrinkDomo

Every conversation sparked new ideas and reminded me why I live and breathe this work.

It’s not just about living longer. It’s about living with clarity, intention, and relentless vitality.

Grateful for the connections, the breakthroughs, and the energy this community brings.

Biohacking isn't a trend. It's a way of life that keeps evolving, and so do I.

#biohackingconference #livebeyond180 #healthoptimization #futureofhealth #rootcausemedicine #longevitytech #peakperformance #biohackingcommunity

Hugs aren’t just comforting. They’re scientifically proven to boost health!

Studies show that people who receive frequent hugs are less likely to get sick, have lower blood pressure, and experience fewer stress-related illnesses.

In fact, research suggests that touch deprivation can be as harmful as poor diet or lack of exercise.

I’ve always been fascinated by the science of human connection. And if I’m being honest, some of the most profound moments in my life weren’t about words.

They were about presence, warmth, and simple human touch. A hug at the right time can change everything.

Here’s what happens when you hug:

1. Triggers Oxytocin ("Love Hormone")
Hugging stimulates oxytocin, a hormone that builds trust, deepens relationships, and promotes emotional security.

2. Lowers Stress & Cortisol
Physical touch helps lower cortisol levels, making it easier to handle stress and anxiety.

3. Activates Nerve Fibers for Relaxation
Gentle pressure on the skin signals comfort to the brain, easing anxiety and promoting a sense of calm.

4. Supports Heart Health
Hugs engage the parasympathetic nervous system, lowering blood pressure and heart rate.

5. Boosts Mood & Mental Well-being
Oxytocin and parasympathetic activation can help ease symptoms of depression and improve overall happiness.

6. Strengthens the Immune System
Lower stress hormones mean a stronger immune response, helping you fight off illness more effectively.

7. Reinforces Social Bonds
Hugs signal safety, trust, and belonging—reducing loneliness and deepening human connection.

I truly believe that small, intentional acts make the biggest impact on well-being. Hugs are one of the simplest yet most powerful ways to improve health—both yours and someone else’s.

When was the last time you had a real, intentional hug?

#hugtherapy #stressrelief #mentalhealthmatters #oxytocinboost #sciencebacked #healthyhabits #humanconnection

PMID: 15206831
PMID: 25526910

Loneliness is as deadly as smoking 15 cigarettes a day?!

Yet, many people spend thousands on supplements, wearables, and biohacking gadgets, while ignoring the most powerful factor for longevity: purpose and connection.

I’ve spent decades in the supplement industry, formulating cutting-edge compounds for performance, longevity, and cognition. But if I’m being honest…

Some of the "top biohackers", the ones tracking every molecule in their body, don’t even look healthy.

Meanwhile in Blue Zones, where people routinely live past 100, you’ll find centenarians drinking wine, smoking cigars, and never measuring their ketones.

So, what’s their secret? They have deep relationships, a strong sense of purpose, and real connection. To their community. To their loved ones. To something greater than themselves.

The science backs this up:
- Purpose reduces mortality risk and lowers inflammation, protecting against cognitive decline.
- Social connection is one of the strongest predictors of health and longevity. Studies show loneliness is as harmful as obesity or smoking.
- People in the longest-living communities don’t biohack. They belong. They have close friendships, communal traditions, and a reason to get out of bed every morning.

So before you spend thousands on the next "life-extending" supplement, ask yourself:
Do you have deep relationships? Do you have a purpose that excites you?

Because the greatest biohack isn’t in a bottle. It’s in the way you live.

What’s one thing that gives your life meaning?

#biohacking #bluezones #longevitysecrets #purposeoverproducts #healthyliving #wellnessthatworks #lifespanoptimization #connectioniskey

PMID: 19414613
PMID: 30202288
PMID: 32950365

I’m 51 today and feeling better than ever!

More energy. More clarity. More purpose.
And the best part? I know this is just the beginning.

I’ve spent years chasing health, hitting rock bottom, rebuilding, and biohacking my way forward. Along the way, I’ve learned some powerful lessons. Not just from research and lab data, but from real-life failures, healing, and relentless curiosity.

Today, I’m sharing 10 things I wish I knew sooner. These aren’t just tips. They’re hard-earned truths that changed my life.

If I could talk to my younger self, I’d say:
Train smart, not just hard.
Protect your sleep like it’s sacred.
Use food and supplements as tools, not crutches.
Surround yourself with people who light you up.
And most of all, trust your body. It’s wiser than you think.

Thank you for being part of this journey. I’m so grateful for this community and everything still ahead.

Swipe through for the 10 lessons that have shaped my path.

And if you’re a healer, formulator, or biohacker, what’s one lesson you had to learn the hard way?

#biohacking #functionalmedicine #healthjourney #agingwell #birthdayenergy #supplementscience #energyformula #gratitudepractice

I’ve seen so many people chase hydration by just drinking more water.
But if your electrolytes are low, that water is going straight through you without doing its job.

Even slight imbalances in electrolytes can impact your heart, muscles, and metabolism.
This is why athletes, active individuals, and those under chronic stress should pay close attention to electrolyte levels.

The Big 4 Electrolytes You Need to Know

- Sodium (Na⁺): Regulates hydration, blood volume, and nerve function. Too low? Dizziness, confusion, even seizures. Too high? Dehydration, high blood pressure.

- Potassium (K⁺): Keeps your heart rhythm steady and muscles contracting. Deficiency? Fatigue, muscle weakness, and heart palpitations.

- Magnesium (Mg²⁺): The anti-stress, muscle-repair mineral. Low levels can lead to cramps, poor sleep, anxiety, and irregular heartbeat.

- Calcium (Ca²⁺): Not just for bones! It supports muscle function, nerve transmission, and heart rhythm. Imbalances can cause spasms, numbness, or kidney stones.

Signs You Need to Pay Attention to Your Electrolytes
- Chronic fatigue, brain fog, or dizziness
- Muscle cramps, twitching, or weakness
- Irregular heartbeat or blood pressure swings
- Poor exercise recovery and sluggish performance

Optimizing Your Electrolyte Balance Naturally
- Eat Whole Foods: Leafy greens, avocados, nuts, and dairy (or fortified alternatives) provide essential electrolytes.
- Hydrate Smarter: Drinking plain water alone won’t cut it—your body needs the right minerals to retain and utilize it effectively.
- Exercise Awareness: Sweating depletes sodium, potassium, and magnesium—replenishing is key, especially for active individuals.
- Be Mindful of Medications: Diuretics, blood pressure meds, and some antibiotics can disrupt electrolyte levels.

I’ve worked with countless people who unknowingly struggled with electrolyte imbalances—and fixing them changed everything, from energy levels to workout recovery.

Have you ever struggled with an electrolyte imbalance? What symptoms did you notice first?

#electrolytes #hydration #musclerecovery #energyboost #healthyliving

PMID: 31082167
PMID: 32491770
PMID: 38975163

5–7% of children and 2–5% of adults worldwide experience attention deficit challenges.
9–10% of children in the US are diagnosed with ADHD.

These struggles persist into adulthood, impacting work, relationships, and productivity.

Medication helps some, but a root-cause approach—targeted nutrition, movement, and sleep—is key to optimizing focus.

Top Science-Backed Supplements for Attention & Mental Clarity:
- Iron (10–30 mg): Essential for dopamine production, motivation & focus.
- Magnesium (200–400 mg): Regulates neurotransmitters, prevents mental fatigue.
- Vitamin D (1,000–4,000 IU): Low levels are linked to brain fog & attention issues.
- Omega-3s (EPA/DHA) (1,000–2,000 mg): Critical for impulse control, memory, and cognition.
- Inositol (1–4 g): Supports dopamine & serotonin for better mental clarity.
- Ginkgo Biloba (120–240 mg): Boosts oxygen to the brain, improves memory & focus.
- Zinc (15–30 mg): Deficiency linked to slowed cognitive processing & inattention.
- L-Tyrosine (500–2,000 mg): Enhances mental stamina under stress.
- Methylated B Vitamins: Key for neurotransmitter production & energy metabolism.
- Phosphatidylserine (100–300 mg): Supports working memory & sustained attention.
- Salidroside (Rhodiola Rosea) (50–200 mg): Enhances problem-solving & mental stamina.
- L-Theanine (100–200 mg): Promotes calm focus, especially with caffeine.
- Choline (Alpha-GPC, CDP-Choline) (300–600 mg): Boosts learning, memory & processing speed.

You can’t out-supplement a poor lifestyle. Support focus with:
- A nutrient-dense diet rich in brain-boosting foods
- Consistent movement & exercise to improve blood flow and neurotransmitter balance
- Quality sleep to regulate focus and impulse control
- Mindfulness practices to train cognitive resilience

Have you tried any of these for focus? What’s worked for you?

Comment "Brain25" for a DM with my favorite brain health supplements!

#attentiondeficit #focus #brainhealth #cognitivefunction #neurotransmitters #mentalclarity #biohacking

PMID: 17344500, 18296328, 25317367, 25847559, 25933483, 26424423, 26828517, 26967223, 29920004, 32399297, 35883555, 36337990, 36381743, 36826058, 36950691

99% of people breathe polluted air, increasing oxidative stress.
77% of adults experience chronic stress, depleting antioxidants.
Ultra-processed foods make up 60% of the average diet, lacking key nutrients for glutathione production.
Acet@am!nophen overuse leads to 100,000+ overdose calls per year, depleting glutathione and straining the liver.

Is modern life draining your glutathione?!

Glutathione is your body’s master antioxidant—essential for detoxification, immunity, and cellular protection. But modern life is working against us, leading to oxidative stress, inflammation, and chronic disease.

Signs you’re low in glutathione:
- Chronic fatigue & brain fog
- Frequent illness & weakened immunity
- Joint pain & muscle weakness
- Increased inflammation & oxidative stress
- Blood sugar imbalances & metabolic issues
- Poor detoxification & chemical sensitivities

I’ve seen firsthand how toxins, chronic stress, poor diet, and even common medications can silently erode our body’s natural defenses. Glutathione is one of the most overlooked yet essential tools for longevity and resilience.

The good news? You can support your glutathione levels naturally:
- Eat sulfur-rich foods (broccoli, garlic, eggs, whey protein)
- Reduce toxic exposure (low-tox skincare, cleaning products)
- Prioritize quality sleep and stress management
- Exercise regularly—but avoid overtraining, which can deplete glutathione
- Consider key nutrients like NAC, alpha-lipoic acid, and selenium

Optimizing glutathione isn’t just about detox. It’s about energy, immunity, and long-term cellular health.

What’s one thing you can start doing today to protect your glutathione levels?

#glutathione #detox #longevity #antioxidants #healthoptimization #oxidativestress #mitochondrialhealth

PMID: 15239078
PMID: 18796312
PMID: 29525772
PMID: 37237960
PMID: 37858459

ICONS aren’t built by accident— It’s created by vision, brotherhood, and next-level wellness.

Meet Judah and Gabriel Tanella + the iconic @shawnwells —power players in Frisco’s luxury spa scene and beyond.

✨ Changing skin. Changing standards.

Book your experience with the best in the game. 🏆

#MillionDollarSkin #BillionaireDollarSmiles #300
#FriscoWellness #DFWSpaScene #SkincareElite #MensGrooming #LuxurySelfCare #NextGenWellness #SpaBosses #SkinGoalsNationwide #WellnessBuiltDifferent #GlowWithThePros

The average person ingests 74,000 to 121,000 microplastic particles every year?!
If you drink bottled water, that number skyrockets by up to 90,000 extra particles annually.

These plastics aren’t just in food and water. They’re in the air, Arctic ice, and even our bodies—crossing the blood-brain barrier, lungs, liver, and reproductive organs.

Plastics Are Wreaking Havoc on Hormones & Fertility
Sperm counts in Western men have dropped by 50% in 40 years, with BPA/BPS in plastics being a major culprit. These endocrine disruptors are linked to hormonal imbalances, metabolic disorders, and even c@ncers.

Your body has natural detox pathways, but plastic exposure overwhelms them. These 10 science-backed compounds help block, neutralize, and eliminate microplastics:

- N-Acetylcysteine (NAC): Boosts glutathione for liver detox & oxidative stress protection.
- Sulforaphane: Activates detox enzymes to metabolize & excrete BPA/BPS.
- Quercetin & Apigenin: Strengthen the gut barrier to reduce plastic absorption.
- Calcium D-Glucarate: Flushes plastic-derived estrogens, preventing hormonal disruption.
- Modified Citrus Pectin: Binds to microplastics & heavy metals for elimination.
- Zeolite Clinoptilolite: Traps plastics, pesticides, & toxins for detox support.
- Siliphos (Milk Thistle): Protects the liver from BPA-induced damage.
- Astaxanthin & Bisatin: Antioxidants that shield cells from plastic toxicity.
- Chitosan Oligosaccharides: Binds to microplastics, aiding removal.
- Dandelion Root Extract: Enhances kidney detox pathways to clear plastic toxins.

Microplastics aren’t just an environmental problem. But you can fight back by reducing exposure & supporting detox pathways.

Did this surprise you? Which detox strategy are you trying—or already using?

Comment "Detox25" and I’ll DM you my top Detox & Liver Support products!

#detoxplastics #hormonehealth #microplastics #BPAfree #environmentaltoxins #endocrinedisruptors #liverdetox #guthealth #fertilitysupport #toxinfree #worldenvironmentday

PMID: 12197785, 18219211, 19028145, 19297429, 26694382, 28450905, 30848227, 31184127, 33212048, 34484127, 35743209, 36771324, 36972873, 38392631, 38542717

50% of Americans don’t get enough magnesium.
40% fall short on calcium.
And 30% of the global population is iron-deficient.

If you’ve felt fatigued, moody, crampy, or foggy lately, it might not be just stress or sleep. It could be a hidden mineral deficiency.

I remember getting sick and tired of feeling sick and tired. That’s when I started digging deep into micronutrients, and everything changed.

Minerals are involved in every major system in the body: energy, mood, immunity, recovery, and even hormone balance.

Here are a few key ones to watch:

Phosphorus: Impacts energy, bone density, and immune response. Low levels can cause weakness and confusion.

Magnesium: Essential for over 300 enzymatic reactions. Deficiency shows up as anxiety, muscle cramps, insomnia, and even arrhythmias.

Potassium: Crucial for nerve function, hydration, and heart rhythm. Low intake can lead to fatigue, cramps, and bloating.

Sodium: Needed for fluid balance and cognitive function. Too little can trigger nausea, headaches, and brain fog.

Calcium: Not just for bones, but also impacts muscle function and mood regulation. Deficiency may lead to brittle nails, tingling, and irritability.

Copper: Supports iron metabolism and bone formation. Low levels may cause anemia, poor immune response, and neurological symptoms.

Zinc: Central to immune strength, skin health, and healing. Low zinc can mean hair loss, frequent infections, or digestive issues.

Iron: If you’re often cold, pale, or exhausted, low iron could be the reason. It’s critical for oxygen delivery and brain function.

Iodine: Regulates thyroid hormones and metabolism. Deficiency may trigger weight gain, cold sensitivity, and brain fog.

Selenium: Antioxidant support, thyroid regulation, and immune defense. Deficiency often shows as low mood, hair loss, or slow recovery.

Don’t let a hidden deficiency keep you stuck. If something feels off, it’s worth digging deeper. Test, don’t guess.

Which of these symptoms do you relate to most?

#minerals #magnesiumdeficiency #irondeficiency #nutritionaltesting #energyhacks #micronutrients

PMIDs: 25905390, 26561752, 28505455, 27824467, 28292654, 30771060, 28507011, PMID: 32570709

STOP wasting your supplements.
Most people take their daily stack the wrong way and don’t even realize they’re losing absorption, effectiveness, and results.

I used to think timing didn’t matter… until I discovered how much my habits were interfering with nutrient absorption and hormone balance.

Here’s how to actually take your daily supplements for maximum benefit:

Vitamins A, D, E, K: Fat-soluble—take with a meal containing healthy fats to boost absorption.

Vitamin C: Up to 500mg at a time, best on an empty stomach. Avoid pairing with calcium or B vitamins.

B-Complex Vitamins: Split your dose: half in the morning, half early afternoon. Avoid taking late—it may disrupt sleep.

Calcium: Limit to 500mg per dose. Take morning and lunch—avoid combining with iron, magnesium, or high-zinc supplements.

CoQ10: Fat-soluble and sensitive to interactions. Take with a fatty meal, but consult your doctor if on insulin, warfarin, or anticoagulants.

Fiber: Can block the absorption of meds and nutrients. Take separately—at least 2 hours apart from everything else.

Iron: Take on an empty stomach if tolerated. Pair with vitamin C for enhanced absorption. Never take with calcium, caffeine, magnesium, or dairy.

Magnesium: With or without food, but avoid timing it with antibiotics, diuretics, and acid-reducing drugs. High doses of zinc can interfere too.

Multivitamin: Take with food to reduce stomach upset. Avoid taking alongside mineral-heavy supplements.

Probiotics: Take on an empty stomach, ideally 30 minutes before your first meal.

Every nutrient has an ideal time and condition to shine. Don’t let timing mistakes cancel out your progress.

Save this post to level up your daily stack, and tag a friend who could use this guide too!

#supplementsthatwork #coq10 #ironabsorption #bcomplex #probiotics #biohackyourhealth #nutrienttiming #magnesiumbenefits

PMID: 14506889
PMID: 1657026
PMID: 23512608
PMID: 24633989
PMID: 30285386
PMID: 35755397

The data is mounting for the possible importance of L-ergothioneine in the human diet. Especially as it relates to frailty and life expectancy. The more L-ergothioneine that appears in the diet, the longer populations seem to live. Of course, this includes other diet and lifestyle factors. But the correlation is too strong to ignore. As consumers, young and old, seek to turn back the clock on their biological age, the demand for innovation in categories like lifespan and now youthspan continues to grow. Contact us to find out how you can innovate with ’The Next New Vitamin‘.

90% of the global population consumes caffeine daily?!
That makes it the most widely used psychoactive substance on Earth, yet most people never question it.

We use caffeine to wake up, push through fatigue, and chase productivity. But what we call “energy” is often just borrowed stimulation that leaves us in a deeper crash later. For many, dependence is disguised as routine.

The real issue? Caffeine doesn't actually give you energy. It blocks adenosine, your brain’s natural fatigue signal. Over time, this can disrupt sleep, increase anxiety, and strain your nervous system.

So is there such a thing as “Big Caffeine”? I believe so.

When 90% of the world relies on a single compound to function, we have to ask... who profits from that dependency?!

The good news is, we’re not stuck with caffeine as the only option. There are alternatives that can support alertness without overstimulation.

One promising compound is @enfinityenergy paraxanthine. It’s a metabolite of caffeine that may offer smoother focus, mood elevation, and fewer side effects. Early research shows it can help improve cognitive performance without the common downsides of traditional caffeine.

You don’t have to quit caffeine cold turkey, but understanding how it works and exploring alternatives is key to long-term mental clarity and sustained energy.

Comment "PRX25" and I’ll DM you some of my favorite enfinity paraxanthine-based products to explore for yourself.

#caffeineawareness #biohacking #mentalclarity #focussupport #nervoussystemhealth #energyoptimization #paraxanthine

PMID: 15448977
PMID: 20182035
PMID: 28603504

I struggled with chronic fatigue, brain fog, and restless nights for years... until I discovered the power of magnesium.

I was shocked to learn that up to 75% of people are deficient in this essential mineral, which plays a critical role in energy, brain function, sleep, muscle recovery, and heart health.

But not all magnesium is the same. Different forms serve unique purposes in your body. Here’s how to choose the right one for your needs:

- Magnesium Threonate: Crosses the blood-brain barrier, enhancing memory, focus, and cognitive function. May help slow brain aging. Best taken in the morning.

- Magnesium Glycinate: Highly absorbable and gentle on digestion. Known for relaxation, stress relief, and sleep support. Ideal for nighttime use.

- Magnesium Citrate: A natural digestive aid, drawing water into the intestines for relief from constipation.

- Magnesium Malate: Pairs with malic acid to boost energy production, reduce muscle pain, and support those with chronic fatigue.

- Magnesium Sulfate (Epsom salts): Best absorbed through the skin in baths to soothe sore muscles and relax the body.

With over 300 biochemical functions, magnesium is essential for:
- Heart health & blood pressure regulation
- Bone density & muscle function
- Blood sugar balance & insulin sensitivity
- Nervous system & immune function

Are you getting enough?

Which form of magnesium has helped you the most? Drop your experience below!

Comment "Mag25" and I’ll DM you my free guide with everything you need to know!

#magnesium #brainhealth #sleepquality #stressrelief #guthealth #musclerecovery #biohacking

PMID: 28163742
PMID: 35559001
PMID: 36558392
PMID: 37242238

🔥 CALORIBURN & MITOBURN ➡️ I’ve never experienced anything like this that makes me sweat 😓 so much more than using this combo - #CALORIBURN and #MITOBURN to maximise calorie burn and fat utilisation!!

📝 Basically it’s a stimulant-free formula designed to enhance your body's natural fat-burning capabilities.

😝 And the funny thing is that most days I only have one 💊 cap which is 1/2 the serve!!

_____
#fitness #cardio #workout #supplements #supplikeaboss @nnbnutrition @shawnwells @tourist_of_molecules

I've seen countless women transform their fertility journey through mindful eating.

What started as my personal quest to understand reproductive health has become a mission to share evidence-based nutrition strategies that support every stage of fertility.

Key nutrients and foods for optimizing female fertility:
Traditional herbs Damiana and Red Clover work synergistically to strengthen the uterus and regulate menstrual cycles - essential foundations for conception

Quality Protein sources help produce and regulate FSH and LH hormones, directly impacting egg development and ovulation

The gut-fertility connection is real - Pro and Prebiotics support hormone metabolism and nutrient absorption crucial for reproductive health

Adaptogenic herbs like Vitex and Shatavari help manage stress hormones while balancing estrogen and progesterone levels

Strategic incorporation of healthy fats supports hormone production and cellular health

Muira Puama and Catuaba enhance energy levels and reproductive function through improved circulation

Antioxidant-rich fruits and vegetables protect egg quality and reduce oxidative stress that can impact fertility

Want to take control of your fertility naturally? Save this guide and begin incorporating these fertility-supporting foods gradually into your daily routine.

Remember, sustainable changes lead to lasting results. Let me know in the comments if you've tried any of these!

#FertilityNutrition #WomensHealth #NaturalFertility #HormoneBalance #FertilityJourney #ReproductiveHealth #FertilityFoods #WellnessJourney #HolisticHealth #FertilityDiet

4 ways to radically change your sleep quality and quantity to energize your day!

Here are my go-to natural sleep aids:

GABA (Gamma-Aminobutyric Acid) is an amino acid that functions as an inhibitory neurotransmitter in the brain. Essentially, it helps calm down the “mental noise", allowing your brain to shift into sleep mode.

Magnesium glycinate is a vital mineral that regulates the neurotransmitter system and hormonal balance, both of which can have a significant impact on your sleep cycle.

Melatonin is a hormone that controls the sleep-wake cycle. When it gets dark, melatonin production increases, signaling to our body that it’s time to wind down.

Magnolia Bark is an ancient herbal remedy that has been used in traditional medicine for centuries. It contains bioactive compounds that can help to reduce stress and anxiety, two significant factors that can keep you awake at night.

For more particulars on sound sleeping, follow my good friend @mollie.eastman for great content about how to maximize your sleep!

Comment "Sleep Reset" and I will DM you a link to my blog post on how gut health impacts your sleep!

#sleepproblems #sleepsupport #melatonin #gaba #bettersleepbetteryou

50% of adults are magnesium deficient!?!
... and most don't even know it.

As a clinical dietitian and nutritionist, I've witnessed firsthand how addressing electrolyte imbalances dramatically improves energy, mood, and overall wellness for my clients.

Electrolytes—particularly sodium, potassium, magnesium, and calcium—are the hidden conductors driving your body's most vital functions, from maintaining a steady heartbeat to optimizing muscle recovery after workouts.

Here's why these electrolytes are critical:
- Sodium: Manages fluid balance, hydration, and blood pressure regulation.
- Potassium: Powers your heart rhythm, nerve signals, and muscular contractions.
- Magnesium: Essential for muscle relaxation, stress reduction, nervous system health, and over 300 critical biochemical reactions. Nearly half of adults are magnesium deficient!
- Calcium: Crucial for bone strength, muscle performance, and proper blood clotting.

Important insights from clinical practice:
- Electrolytes function in a delicate balance—imbalances can disrupt multiple systems.
- Your dietary choices directly impact electrolyte levels.
- Common medications, intense workouts, and chronic health conditions significantly affect electrolyte needs.

Recognize these signs of potential electrolyte imbalance:
- Persistent fatigue or unusual weakness
- Frequent muscle cramps or spasms
- Irregular or abnormal heartbeats
- Sudden changes in blood pressure
- Slow or difficult exercise recovery

Which electrolyte surprised you most with its role in your health? Have you ever struggled with symptoms you now recognize as imbalance-related?

#electrolytebalance #magnesiumdeficiency #potassiumrichfoods #musclecramps #nutritiontips #hydrationtips #healthoptimization #supplementscience

PMID: 11349942
PMID: 17494929
PMID: 19110538
PMID: 23558164
PMID: 26404370
PMID: 29387426

Green tea is just another caffeine source?!

Not even close.

Most people think of caffeine as a one-size-fits-all stimulant, but green tea is different.

Unlike coffee, energy drinks, or caffeine pills, green tea delivers a balanced, sustained energy—thanks to its unique combination of compounds.

Here’s what makes it stand out:
- L-Theanine: This amino acid promotes calm focus, smoothing out caffeine’s jittery effects and enhancing cognitive function.
- EGCG (Epigallocatechin Gallate): A powerful antioxidant linked to metabolism support, cardiovascular health, and cellular protection.
- Smoother Energy: Unlike caffeine + sugar-loaded drinks, green tea provides longer-lasting energy without the spike and crash.

If you love the clean, focused energy of green tea, but still struggle with jitters, crashes, or poor sleep from caffeine, it might be worth exploring other sources of energy that work better for you.

One option to consider? @enfinityenergy paraxanthine.

It is the primary metabolite of caffeine, meaning it delivers the same energy-boosting benefits but without the common downsides.

Research suggests that paraxanthine is cleaner, more efficient, and better tolerated than caffeine—offering sustained energy without the crash.

At the end of the day, whether it’s green tea, paraxanthine, or something else, the key is finding an energy source that actually works for your body, not against it.

How does caffeine affect you? Do you thrive on it, or do you struggle with crashes and jitters?

#greentea #caffeine #paraxanthine #energyboost #ltheanine #naturalenergy #healthoptimization

PMID: 18006208
PMID: 26198245
PMID: 38725238

NAD+ changed how I view cellular health and aging. This isn’t just a supplement trend, it’s a fundamental molecule that empowers out cells' ability to maintain, repair, and thrive.

Let me break down what years of research has revealed:

BRAIN-HEALTH
Clinical studies show NAD+ supports neurotransmitters + cognition.
Low levels = neuroinflammation; precursors may offer neuroprotection + improved memory.

CARDIOVASCULAR IMPACT
Clinical research shows NAD+ is vital for heart energy metabolism, BP regulation + circulation.

CELLULAR REJUVENATION
Studies confirm NAD+ activates sirtuins (DNA repair), powers mitochondria, + promotes skin/cell regeneration.

THE SCIENCE OF SUPPLEMENTATION
Clinical trials on NMN/NR show up to 1000mg/day may be effective.
Split dosing improves bioavailability.
Consistency is key to sustained benefits.

Ready to explore the cutting edge of cellular optimization? Drop a comment below sharing your experience with NAD+

#CellularHealth #LongevityScience #NADplus #BiologyOfAging #BrainHealth #CardiovascularHealth #CellularRepair #HealthOptimization #Biohacking

PMID: 32124989, 28704830, 33522006, 29351465
PMC: 9952603, 11578756, 8750485, 8938230

@nnbnutrition has new INTERNAL data not just with body composition, but with glycogen! And you can already find this dosage on the market.

Every movement, thought, and heartbeat depends on tiny power plants inside your cells?!
And as you age, they weaken... unless you know how to fuel them properly...

Mitochondria drive your energy, brain function, and metabolism. Over time they slow down, leaving you tired, foggy, and sluggish.

The good news is you can strengthen them naturally with polyphenols—plant compounds that boost energy production, cut oxidative stress, and activate longevity pathways like AMPK, SIRT1, and NRF2.

Kaempferol (kale, broccoli, tea)
- Activates AMPK to keep mitochondria efficient
- Shields mitochondrial DNA from oxidative damage
- Spurs mitochondrial biogenesis for more cellular energy

Anthocyanins (berries, purple vegetables)
- Neutralize free radicals to protect mitochondria
- Trigger NRF2, the master antioxidant switch
- Preserve mitochondrial membrane integrity

Galangin (galangal root)
- Scavenges ROS, lowering mitochondrial stress
- Raises glutathione, your body’s top antioxidant
- Guards against dysfunction and inflammation

Resveratrol (red wine, grapes, berries)
- Engages SIRT1 and AMPK for new mitochondria
- Cuts inflammation and oxidative stress
- Enhances energy production and metabolism

Quercetin (onions, apples, capers)
- Modulates NRF2 and AMPK for stress resistance
- Strengthens mitochondrial membranes
- Supports efficient energy metabolism

Epicatechin (cocoa, green tea, dark chocolate)
- Upregulates PGC-1α to create new mitochondria
- Increases nitric oxide for better blood flow
- Boosts cardiovascular and cellular energy

Fisetin (strawberries, apples, onions, persimmons)
- Clears senescent cells to improve efficiency
- Activates sirtuins that regulate energy and longevity
- Supports brain and metabolic health

Apigenin (parsley, chamomile, celery)
- Reduces oxidative stress in mitochondria
- Enhances cellular stress response
- Promotes healthy aging and anti-inflammatory pathways

Start adding these foods to your meals and feel the difference in your energy and focus.

Which mitochondria-boosting food is already on your plate?

#mitochondria #energyboost #longevity

PMIDs: 17112576, 28813209, 30207204, 33746757, 37597078, 38927560, 39765761, 39858545

Did you know creatine can boost both your muscle strength and your memory?

That’s because creatine is made from arginine, methionine, and glycine and stored in your muscle and brain cells for rapid energy when you need it most.

Here’s how creatine helps:
- Enhances memory recall and speeds up learning new information
- Improves focus by raising dopamine and norepinephrine availability
- Increases frontal-lobe activity in people with low baseline creatine, boosting intelligence

On the performance side, the International Society of Sports Nutrition confirms creatine “increases intramuscular creatine concentrations, can improve exercise performance, and/or improve training adaptations".

Who in your circle needs to hear this? Tag them below!

Comment “Creatine Guide” and I’ll DM you my complete guide so you can use creatine with clarity and confidence.

#creatinebenefits #brainandbrawn #memoryboost #strengthnutrition #sportsnutrition

The average adult catches 2–4 colds a year.
And for many, it's worse during seasonal transitions.

But here’s the truth: your immune system isn’t just something that activates when you're sick… it's something you can strengthen before you're exposed.

I used to think getting sick was just part of life—especially with the constant travel, tight deadlines, and hard training.

But once I started consistently using the right nutrients and herbal tools, everything changed.
Fewer sick days. Faster recovery. Real resilience.

Here are some of the most effective, research-backed ways to support your immune system proactively:

Key Supplements That Matter:
- Vitamin C: May reduce cold severity and duration when taken daily.
- Vitamin D: Regulates immune cell activity and lowers infection risk.
- Zinc: Shortens illness when taken at the first signs of symptoms.
- L-Lysine: Supports antiviral defenses and immune function.
- Probiotics: Reinforce immune responses through systemic pathways.

Top Herbal Allies:
- Elderberry: May reduce flu symptoms thanks to potent antiviral flavonoids.
- Echinacea: Often taken at onset to lessen symptom severity.
- Oregano oil: Natural antiviral and antimicrobial.
- Olive leaf extract: Contains oleuropein, known for its antiviral action.
- Ginger: Helps ease inflammation, fever, and respiratory discomfort.
- Astragalus root: Supports white blood cell activity and immune resilience.

This isn’t about reacting. It's about staying ahead of illness through consistent, intentional habits.

What’s one natural remedy or supplement you swear by when you feel something coming on?

Comment “FLU25” and I’ll DM you my go-to immune support picks!

#immunesupport #vitamind #zincbenefits #naturalremedies #coldandflu #supplementstack #theenergyformula #immunehealth

PMID: 27023596
PMID: 31963293
PMID: 32754164
PMID: 34708626
PMID: 37426629

Expensive biohacking gadgets, cold plunges, taking 100 supplements... this is a luxury, not a necessity.
You dont have to spend a fortune for health
Here are some of my favorite low cost - high return essentials!

To make the cut for this stack, each supplement has to fit 3 criteria...

1) Often hard to get from food
2) Support general health and wellness
3) And of course, it has to be AFFORDABLE

With that being said, here some of my favorite bang for you buck supplements!

Vitamin B1: Boosts energy, supports nerve function & metabolism. $11.95 for 120 days.
Boron: Improves bone health, reduces inflammation & increases testosterone. $21.95 for 240 days.
Taurine: Protects liver, reduces inflammation & increases GABA. $34.95 for 150 days.
Magnesium Citrate: Supports sleep, stress relief & bone health. $14.95 for 60 days.
Glycine: Improves sleep, collagen production & glutathione levels. $34.95 for 150 days.
Creatine: Builds muscle, reduces fatigue & improves brain function. $32.95 for 100 days.
Vitamin B3: Protects skin, supports anti-aging & brain health. $17.95 for 240 days.

Are there any great ones I've missed? Drop a comment below and let me know what else belongs on this list!

*Prices reflect averages and will vary depending on brand