Health Hacks from a Personal Trainer

This is an ongoing list, started on Sept 5 2024. I am listing citations and amazon associates links to any products that may go along with the health hack or statistic. Follow me on FB for real time tips.

Craving sweet carbonated drinks can be a sign of calcium deficiency.
citation: food cravings table

Ventilating while cooking and up to twenty minutes after can reduce chances of lung cancer in non-smokers.
citation: NIH article

Consuming an ACV beverage before a meal can reduce blood sugar spikes and improve digestion.
citation: https://www.healthline.com/nutrition/apple-cider-vinegar-dosage

Taking chlorophyll drops daily can decrease cancer risks and naturally raise CoQ10 levels.
citation: NIH article
What my family uses: Mary Ruth’s Drops

Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference.
citation: https://pubmed.ncbi.nlm.nih.gov/18845707/#

Eating a plant focused diet with less animal proteins can help prevent and treat kidney stones.
citation: NIH article

Grinding organic coffee beans at home can lower your mold and insect intake.
citation: fda article

The next time you feel STRESSYDEPRESSY, pick up a small thing of saffron and make some tea!
citation: NIH article

Shannon H doing flat bench row in front of a rocky river bank. reads as: follow on FB for real time tips, Health Hacks from a Personal Trainer, rooteddomus.com

Even half of an alcoholic beverage can increase breast cancer risks in women, unless you drink red wine.
citation: NIH article

Eating processed foods and fast foods kill more people prematurely than cigarette smoking in the USA #statistics
citation: NIH article

Taking vitamin d all year can reduce symptoms of seasonal depression.
citation: NIH article
What my family uses: guru nanda

Shannon H doing flat bench row in front of a rocky river bank. reads as: follow on FB for real time tips, Health Hacks from a Personal Trainer, rooteddomus.com

A Personal Trainer’s Supplement Regimen

Disclaimer: This blog contains Amazon associate links that I may make a small earning, at no extra cost to you. I am not a medical professional, ask your physician before changing your daily supplement regimen.

A Personal Trainer’s Supplement Regimen, two photos with different capsules and herbs. Website link for RootedDomus.com

What are my qualifications? I am almost 33 and 6 years into surgical menopause. I am a certified personal trainer. I have been in and out of the fitness industry for 10 years. Taking time off to focus on family, homeschooling, and gaining experience, yet always picking up dumbbells. I started from rock bottom health and have been climbing that ladder ever since. What works for me might not work for you, vice versa. Have you tried any of the vitamins listed?

1. Liquid Morning Vitamins. Sounds gross but hear me out. Absorption should be the main focus when taking vitamins. Taking a large gel cap that hurts your tummy and changes the color of your urine? Not cool. This brand has several flavors and types of liquid multivitamins. I’m linking my preference. I take one tablespoon every day, the bottle lasting two months. I know that it’s the recommended dose for children, and this is my sweet spot. Not jittery, not scatterbrained, yet energized.

2. Vegan Chlorophyll Drops. I take this a few times a week. If you are actively eating dark leafy greens every day, then you probably won’t benefit much from this. The difference in my skin is night and day. Rosacea on my nose and cheeks always improves when I take this regularly!

3. Vitamin D 3 and K 2. If you wear SPF then you’re most likely vitamin D deficient. K2 is proven to help bone density and reduce the risk of bone fractures. In simple terms, K2 helps calcium stick to your bones. I take this daily and year-round. When I am not consistent, I have brain fog, sore-more-than-usual joints, and general malaise.

4. Sea Moss. There’s been a huge peak of sea moss products lately. Research all suppliers. I am finicky when it comes to textures like gel. I take a capsule. Sea moss is loaded with natural minerals. The typical American diet doesn’t begin to cover most of the daily dietary needs, this is a good place to start (especially if you don’t want to commit to taking a daily liquid vitamin).

5. Nutritional Yeast. I sprinkle this on all of our food as a seasoning. It has a slight buttery taste that can improve creamy dishes, stews, and puddings. Nutritional yeast is a good source of b vitamins. I highly recommend adding this to your arsenal if eating red meat is off the table for you.

6. Magnesium. If you’re not taking magnesium, you should start today. There are many different kinds of magnesium. I can have magnesium chloride in a cream to improve skin health and relax the body. Another example is taking a magnesium glycinate tablet to help with anxiety.

7. Bone Broth. Not ever having Anthony B’s broth is a travesty but store-bought is fine. In my experience, bone broth helps digestion, strengthens joints and connective tissues (hello, facia), and aids in fingernail strength. Bone broth is better than collagen supplements because it is a whole protein.

8. Mushrooms. I’ve been committed to Sacred Seven for the past six years or so. Adding pinches of mushrooms to my coffee every morning. At first, I felt no change at first, but after a while, I started recalling memories and things of the past that I had forgotten. Sure, there’s no definitive proof of my claims, yet there are studies that show mushrooms do open and connect neural pathways.

9. Golden Juice. Carpal tunnel? Nearly nonexistent. Turmeric is proven to help inflammation. Vitamin C and black pepper aid in the absorption of turmeric and are a bonus in immunity support. Will post a recipe soon!

10. Vanilla Protein Powder. I buy the Elevation brand from Aldi as a part of our routine groceries. Both the chocolate and the vanilla flavors are palatable. I am comfortable using whey protein, I find it tastes better than most plant-based protein powders in stores. I do not use protein powders to replace any of my meals. Protein powders are excellent for recovery after heavy training sessions.

A Personal Trainer’s Supplement Regimen, two photos with different capsules and herbs. Website Link for RootedDomus.com