Health For Fitness

Proven Supplements: What IS worth taking?

Send us a text✅ The Supplements Mentioned (All third party tested, NSF Certified)**- **Creatine** (performance, recovery, brain function).  - https://s.thorne.com/CRSRx- **Caffeine** (energy, focus, endurance) -  https://s.thorne.com/kI4DJ- **Whey Protein** (if you struggle to hit protein intake). - https://s.thorne.com/emFVt- **Omega-3s** (for brain, heart, & joint health). - https://s.thorne.com/cfP6Q- **Magnesium** (for sleep, stress, & recovery). - https://s.thorne.com/oSHVT- **Vitamin D + K2** (for bone & immune health). - https://s.thorne.com/cdcOL- **Probiotics** (for gut health & immunity). - https://s.thorne.com/XDzMc- **Multivitamin** (for overall nutrient support). - https://s.thorne.com/S0qS2Episode Citations1. Creatine – Performance, Muscle Retention & Brain HealthKreider, R. B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."🔗 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z2. Caffeine – Energy, Focus & Performance BoosterGrgic, J. et al. (2020). "Caffeine ingestion enhances exercise performance: A meta-analysis." British Journal of Sports Medicine.🔗 https://bjsm.bmj.com/content/early/2020/03/06/bjsports-2019-1017653. Whey Protein – Muscle Growth & Fat LossHulmi, J. J. et al. (2010). "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." The American Journal of Clinical Nutrition.🔗 https://academic.oup.com/ajcn/article/92/5/1080/45973924. Omega-3 (DHA & EPA) – Brain, Joints & Inflammation SupportCalder, P. C. (2018). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?"🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130902/5. Magnesium Bisglycinate – Sleep & Stress ManagementAbbasi, B. et al. (2012). "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences.🔗 https://www.sciencedirect.com/science/article/abs/pii/S17564646120024666. Vitamin D + K2 – Bone & Immune HealthHolick, M. F. (2007). "Vitamin D deficiency." New England Journal of Medicine.🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687140/7. Probiotics – Gut Health, Digestion & ImmunityOuwehand, A. C. (2018). "A review of gut microbiota and its impact on obesity and metabolic disorders." Journal of Functional Foods.🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359935/8. Multivitamin – Nutrient Insurance for DeficienciesGaziano, J. M. et al. (2012). "Multivitamins in the prevention of cancer in men: The Physicians' Health Study II randomized controlled trial." JAMA.🔗 https://jamanetwork.com/journals/jama/fullarticle/1357267Support the show➣ Youtube Channel:https://www.Youtube.com/itshmae➣ Free Calorie + Macro Calculator:CustomizedWeightLoss.com➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss➣ Instagram: @hmaewalsh

Is Fasting the Key to Easy Weight Loss? Intermittent + Time Restricted Eating Best Practices

Send us a textSupport the show➣ Youtube Channel:https://www.Youtube.com/itshmae➣ Free Calorie + Macro Calculator:CustomizedWeightLoss.com➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss➣ Instagram: @hmaewalsh

Can I Lose Weight and Drink Alcohol?

Send us a textSupport the show➣ Youtube Channel:https://www.Youtube.com/itshmae➣ Free Calorie + Macro Calculator:CustomizedWeightLoss.com➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss➣ Instagram: @hmaewalsh

Your New Year's Resolution is Garbage. (Why + How to Fix It)

Send us a text Hello, beautiful people and welcome back to the show.Look, don't shoot the messenger on this one. I am not here to call you out.  I have just seen this year after year and I am sick and tired of it. I am so sick and tired of it.I'm going to give you the most common themes. I see across all resolutions, all clients, all backgrounds, but the most common underlying issues with the resolutions and how they tend to pop up and If you can get ahead of them and address them ahead of time and maybe your own resolutions or your own goals for this year.Ideally, that's all we're doing is we're making it easier and we're making it more efficient for you to get where you want to be.Support the show➣ Youtube Channel:https://www.Youtube.com/itshmae➣ Free Calorie + Macro Calculator:CustomizedWeightLoss.com➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss➣ Instagram: @hmaewalsh

How MUCH do I eat? | #01 New Years Revolution

Send us a textToday we answer the questions:- How much do I eat? (With or without tracking) - What do I drink?- When do I stop eating?- Can I drink alcohol?And, you'll leave with several action steps to get started on 2024 and beyond. Partial Transcript: today we are back in the new years revolution series, we are revolutionizing the way you do new years, and we're making sure that you never have to have a generic new year's resolution that ends in February every single year. And we're back at it the next ever, ever again.They're really two questions. When someone comes and they say, you know, I want to lose weight or whatever. First one is what do I eat? And the second one is how much do I eat? Today, we are going to focus on the, how much, and it's going to steer you in the right direction anyway, but we will focus on what you are eating as well. That is just as important. And we will go into that as the series goes on.  Today talking about how much you eat. We're going to split it up into two possibilities, essentially. If you are tracking your food and if you are not tracking your food, and if you have no idea what that means, you are not tracking your food and that's okay.  Tracking your food is something that I actually used to start nearly every single client on, like, unless they told me that it really stresses them out or it really just doesn't work for them. Or the technology thing is just like way too much. I started almost everyone there and I don't necessarily think that that's wrong. I think I'm now just more experienced and able to see that it's just not going to be a long-term solution for a lot of people. So I basically try to mash them together the best I can in the beginning to make sure I really understand what they're eating and we can make improvements. However. The older I've gotten. You have to remember. So when I started taking clients, we started the gym. I was still a senior in college. I was an idiot  I was 20, 21. Yeah. 21. So this is not. Uh, wisdom filled human being that we're talking about when I started this and as I've gotten older and life has gotten more stressful and more real. And we went through the pandemic with the gym and I've just had times where I really understood. Fitness being on the back burner and like, couldn't even imagine trying to fit a workout into my day. Like I get it and I don't think I fully got it before. But for the past couple of years, I found that most people transition out of tracking towards the end and we make, and us making sure that that transition goes smoothly is really kind of the end of their journey with me. And then I graduate them, quote, unquote. When you're listening to kind of both ends of this, I don't want you to think, okay. Support the show➣ Youtube Channel:https://www.Youtube.com/itshmae➣ Free Calorie + Macro Calculator:CustomizedWeightLoss.com➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss➣ Instagram: @hmaewalsh