Dietary Fats

Dietary Fats are 9 calories per gram. Dietary fats are the highest calories per gram, providing a ton of energy. Dietary fat and body fat are two different things, and studies show a higher fat diet (while in a calorie deficit) can be a very effective way to lose weight and tone. Some fats are good, while some fats are bad. Your bad fats are trans fat, which are luckily nearly eliminated in the American diet. Saturated fats can be good or bad, depending on how many you ingest. Unsaturated fats are healthy and can reduce inflammation. Fats are needed for hormonal regulation, so going too low on fats can be dangerous. I suggest more than 40 grams for females and 50 grams for males. Out of all the macros, this one has the greatest impact on hormones.

Carbohydrates

Carbohydrates are the body’s preferred energy source. Carbohydrates are 4 calories per gram. Carbohydrates are used for energy production but have various effects on different hormones in the body. Carbohydrates come in a variety forms, but most are either sugars, fiber, or complex carbs. Sugars provide quick energy because they digest fast, but raise blood sugar and insulin use. High blood sugar can put you at risk for diabetes, make PCOS worse, and more. It can also cause belly fat. Those who workout and who are active can utilize more carbohydrates effectively. Fiber is used for the digestion process and can be good to regulate blood sugar. Complex carbs are great sources of energy that takes longer to digest. This causes less of a blood sugar and insulin impact. I do not suggest going under 60 grams of carbs a day, unless you want to do keto, then it’s 30 or less carbs for 4-6 months, no cheat meals or days.

Protein

Protein provides 4 calories per gram, but the body doesn’t like using it for energy. Protein is needed for hair, skin, nails, nerve endings, organ tissue, thyroid hormone, ligaments, tendons, and muscle. Protein increases the metabolism and helps you tone at the same time. We suggest no less than 100 grams of protein and preferred 1 gram per goal body weight to maximize metabolism and toning. Studies actually show that a higher protein diet, even with the same calories as a lower protein diet, the higher protein diet burns more fat!

Alcohol

Alcohol is a macronutrient, no it doesn’t turn into a carb or a fat. Alcohol is 7 calories per gram, providing a lot of energy. However, alcohol is a toxin and the body will focus on alcohol metabolism and put burning fat on the backburner. Alcohol has little to no benefit to the body.

Using Macros to your Advantage

For Weight Loss: For weight loss I suggest a higher protein, lower carb diet. For many with excess belly fat, they suffer from a condition called Insulin Resistance in which the body doesn’t utilize carbohydrates correctly which causes more abdominal fat. This also helps with insulin issues and PCOS. Please talk to a doctor before starting any program.

For Muscle Gain and Bulking: I suggest a higher carbohydrate and higher protein. For this to work, you need to eat more than your body needs. This will create muscle out of the surplus calories.

Setting the correct calorie goal will put you in a position to lose weight, however you can maximize these results by eating the right fats, carbohydrates and proteins. Most of my clients do a lower carb, higher protein diet to maximize weight loss and metabolism (and toning).

Download the 1st Phorm app today so I can start coaching you for just $12.99 a month

Protein, a miracle fat loss supplement?

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Chest and Triceps

Dumbbell Bench press or Barbell Bench Press or Smith Machine Bench Press: 5 sets of 8-12 reps

Inclined Bench Press (db, barbell, smith): 5 sets of 8-12

Close Grip Bench Press (barbell or smith): 5 sets of 10

Chest Flies: 3 sets of 12

Rope Extensions: 5 sets of 10

Dips or Skull crushers or inclined skull crushers: 5 set of 10

Back/Traps

Lat Pulldowns (normal grip): 5 sets of 10

Reverse Grip Lat Pulldowns 3 sets of 10

Single Arm Dumbbell Row: 5 sets of 12

Shrugs: 5 sets of 15

Optional inclined bench, chest down, shrugs: 5 sets of 10

Bent over barbell rows or yates rows: 5 sets of 10

Seated Cable Rows: 3 sets of 10

Biceps and Shoulders

Alternating Biceps Curls: 5 sets of 10

Lateral Shoulder Raises: 5 sets of 10

Upright Rows: 3 sets of 10

21’s (biceps): 3 sets of 21

Inclined Biceps Curls: 3 sets of 10

Shoulder Press: 5 sets of 20

Legs

Leg Extensions: 5 sets of 20

Leg Curls: 5 sets of 12

Squats: 5 sets of 10

Sissy Squats: 3 sets of 10

Alternating Lunges: 3 sets of 10

Leg press: 5 sets of 20

Optional: Sumo Squats: 3 sets of 20

Optional: Cable Glute Kickbacks: 3 sets of 8

Calves Raises Standing: 5 sets of 12

Favorite Supplements:

Level-1 meal replacement shakes: Scientifically made to be the highest quality meal replacement there is. Keeps you full, can bake with it, French toast, cakes, pancakes, coffee, waffles, pudding, and doesn’t cause the upset belly. 150 calories, 25 protein.
Opti-Greens 50: 11 servings of veggies, probiotics, digestive enzymes and blood sugar regulators. Massive weight loss, muscle gain, pcos, infertility, autoimmune disorders, everyone.
Micro Factor: daily nutrient pack with vitamins, minerals, essential fatty acids, antioxidants, COQ10 for heart health, and more.
Full Mega: clinically dosed omega 3 supplement for heart, cholesterol, infertility, pcos, diabetes, joint pain, brain, autoimmune
Weight Loss:
L carnitine with Fucoxanthin: this product is a non stimulant fat burner that mixes with the greens for extra fat loss and targets belly fat well.
1-db goddess/overdrive fastpack: this is 3 powerful fat burners in one. Not for everyone. Very strong. Do not take if you can’t drink 100 ounces of water a day. Includes opti-greens 50
Glucose Disposal Agent (GDA): this helps block carbs from being stored as fat, however you have to be doing low carbs for it to work.
Megawatt preworkout: amazing preworkout with energy and focus.
Muscle Gain:
Post workout stack: this includes two products that rapidly go to the muscle and immediately starts repair and growth of new muscle.
Project-1/Endura-Formance: muscle building pre workouts. Project-1 has caffeine, endura-formance does not.
Alphasurge: special preworkout with insane pumps, no caffeine. Sends more blood to the muscle.

1stphorm.com/nutritiontrain for free shipping!

Enjoy the Shred Beach Workout!

Dustin Holston
answv.com

The post Shred Beach Workout appeared first on Cardio And Weights.

The average American gains a couple pounds during the holiday season. The good news is that there are things we can do to keep our weight from going up, and potentially lose during the holiday season!

How to Not Mess Up the Holidays

• Track your food. Knowing how many calories, carbs, proteins, and fats you are eating will give you perspective on how you are doing. I don’t want you to guilt yourself, however it is important to know what you are doing to yourself.
• Keep up the activity. 30 minutes of cardio a day and resistance training 4+ days a week will help the body better optimize the calories it’s consuming.
• Hit a protein goal. Protein helps reduce appetite, increases metabolism, and helps tone while you burn more fat.
• Try to shoot for more non-exercise activity like parking further away from stores, taking short walks at work, etc.
• Drink 100+ ounces of water a day to help reduce bloat, increase metabolism, and help reduce hunger.
• Focus on vitamins and minerals. Vitamins and minerals help increase metabolism, increase mood, increase immune system, and help control blood sugar, the culprit behind belly fat during the holidays. I suggest 5-7 servings of fruits, veggies, 2-3 servings of whole grains, 1-2 servings of animal products, each and every day, to get what our body needs. You can also choose to use a daily vitamin pack like Micro Factor.
• Focus on gut health. Gut health helps use the food that we eat, gets rid of the waste faster, reduce absorption of belly fat, increase toning, increase energy, and more. I suggest 5-7 servings of fruits and veggies, 2-3 servings of fermented foods, and 1-2 servings of tropical fruits each day. I personally take Opti-Greens 50.
• Try to keep your routine the same as many days as possible.
• Try the 1-db goddess/overdrive fastpack. This powerful fat burning stack has 3 products in one that will help you lose during the holidays!

What Happens if I Screw Up?

You can weigh up to 15 pounds heavier after a binge meal. This is not fat, in reality maybe 1 pound of it can be converted to fat, but the rest is water weight, bloat, waste, and other factors that can be easily fixed! Following these steps will help you lose it all within 5 days in most cases!

• Relax… it’s okay! Start over tomorrow, don’t wait until Monday or the New Year
• Increase water to 120+ ounces a day until all weight is off
• Workout with more sets and reps every day until weight is off
• Add 45 minute walk a day until weight is off
• Keep protein high, but lower carbohydrates to 80-100 grams a day.
• Eat 7+ servings of veggies or double up on Opti-Greens 50 until weight is off
• Take Symmetry by 1st Phorm to reduce water weight and bloat
• Try using this at home workout

Following this guideline should see your weight loss results continue and help control holiday weight gain!

Dustin Holston
Nutritionist/Personal Trainer
ANSWV.COM

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1st Phorm Endur-Formance Non-Stimulant Pre Workout

Today 1st Phorm released the powerful new pre-workout today called Enduar-Formance. Endura-Formance has zero stimulants, but everything you would want to set a new PR, do HIIT Training, CrossFit, or more. Endura-Formance has no stimulants, so you can take it at night!

Who would benefit from 1st Phorm Endura-Formance?

Endura-Formance is science backed approach to help you have more strength, longer workouts, less cramping, more explosiveness, and more! Endura-Formance has ingredients proven to help the muscle be stronger, last longer, help with explosiveness, help with hydrating the muscle, and help reduce muscle fatigue. This will probably take over the CrossFit world.

Ingredients in Endura-Formance

Creatine Monohydrate: 5 grams
This is the clinical dose of Creatine that has been shown to increase power output and muscle.

Beta Alanine: 3.2 grams
Studies show that at this dose, muscle performance is maximized.

Betaine Anhydrous: 2.5 grams
Studies show this is an effective dose at improving muscle endurance and explosiveness

Peak02: 1,000 mgs
Studies show that the continued use of PEAK02 has shown improved oxygen consumption and optimization of performance.

L-Tyrosine: 1,000 mgs
Studies show that supplementing with 1,000 mgs a day of L-Tyrosine had focus and cognitive benefits while improving performance.

S7: 50 mgs
Studies show that a 50 mg dose of S7 improved the bodies own nitric oxide production, increasing blood flow to help with performance.

The combined effects of these products, all with scientific studies on them, will increase exercise performance, strength, explosiveness, reducing fatigue and more.

Where to purchase Endura-Formance?

You can purchase Endura-Formance with this link and receive free shipping. Combining this with the Post Workout Stack would give you phenomenal results in and outside the gym.

Feel free to reach out if you have any questions!

Dustin Holston
Nutritionist/Personal Trainer/Cornell Certified Wellness Counselor
Advanced Nutrition Solutions

What is the 1-db Fastpack?

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What’s The Best Diet?

What’s the best diet?

It’s the one you can stick to best. All diets have some fundamental core concepts that are necessary. All start with:

Being in a calorie deficit.

Now I am not saying that this is the only thing that matters, nor is eating too few calories is the answer, this can also cause a metabolism crash and cause a plethora of issues. 

Also diets should include the following:

• Vitamins and minerals
• Water (100 ounces or more)Veggies (note, fruits also, unless you have fatty liver or doing keto, more on that)
• Protein (1 gram per goal body weight)
• Activity (daily, resistance training 4+ days a week)
• Tracking all food (We do not know what we eat without tracking)

If someone tries to sell you a  diet tells you these things aren’t important, you need to reconsider.

Here are 4 Popular Diets I Do:

Intermittent fasting

Low carb high protein

Macro counting

Keto 

They all have a lot in common. They all start with a calorie deficit. Each have high protein, yes even keto. All have unlimited veggies. Should allow fruit (however low carb, which we may have to limit some, none on keto). All rely on eating the right foods to make sure we get the vitamins and minerals needed to enhance metabolism, recovery, and overall health. All are great diets.

Intermittent Fasting:

Great for weight loss, great for chronic health conditions (Thyroid, PCOS, Infertility, Diabetes, Insulin Resistance), and toning.

It works by controlling calories and regulating hormones.  This makes it very good for PCOS/Infertility/Insulin Resistance/Thyroid Issues.

For it to work right, 16 hours of fasting (water, diet, coffee with a little creamer, amino acids, pre workout, reds/greens are fine with my dirty fast). Then all meals within 8 hour window. Watch out for chronically under eating, vitamin and mineral deficiencies and not hitting your protein goal. It is still vital to eat a high protein diet (1 gram per goal body weight) to maximize metabolism and allow us to tone as we lose fat.

I suggest a fast from 8:00pm-Noon the next day. Then have a Lunch-Snack-Dinner-Snack to get your meals in. Eating 40-50 grams of protein for lunch and dinner, and having a protein shake between lunch and dinner, with a sensible snack before cut off, should get you the protein needed.

Low Carbohydrate High Protein/Macro Counting

These two diets are similar and different at the same time. Low Carbohydrate High Protein (LCHP) is a diet that will have around 100-125 grams of carbohydrates a day, 1 gram of protein per goal body weight, without any time restriction with your foods (note, eating at night doesn’t cause weight gain unless you OVER-EAT at night).

Macro Counting on the other hand can have a higher carbohydrate load and we focus on spreading macros between Carbs, Fats, and Protein while focusing on calories.

I suggest LCHP for those who have struggled with weight loss before, have insulin resistance, PCOS, thyroid issues, or want a jump start on their diet (science shows Low Carb has a better boost at the beginning for weight loss, although macro counting catches up for about the same weight loss over 12 months).

Keto (Ketosis)

Ketosis is a biological process in which the body no longer uses glucose (carbohydrates) as an energy source. The body will create ketones (an energy source) from fats to provide energy.

Keto is the best diet for those with epilepsy (it was developed for epilepsy in the 1920’s). It can be a good diet for those with insulin resistance.

My biggest loser every did Keto (151 in 12 months), however, studies show that it is no better than any other diet for long term weight loss. Keto isn’t for everyone.

To do Keto, you must:

• Keep carbohydrates to lower than 40 grams (preferably 30 grams) daily
• This must be done EVERY SINGLE DAY without a single day going above 40
• I suggest doing this a minimum for 6 months
• You cannot have a cheat meal with carbohydrates
• Watch “net-carbs” because they can still kick you out of ketosis
• Test ketones daily

Yes, you can go high protein keto, especially if you workout, where this is vital for toning. The body can convert protein into glucose because of “gluconeogenesis”. This is incredibly difficult for the body to do. If you workout, stay active, etc. the chances of protein kicking you out of ketosis is nearly 0%. I’ve never had a client be kicked out of ketosis by going 1 gram of protein per goal body weight.

I do suggest the following supplements for clients on keto because of lack of nutrients from foods you CANNOT eat on keto. Opti-Greens 50, Opti-Reds 50, and Micro Factor for every single client. These are great supplements for all diets, however with the inability to eat fruits, whole grains, and other foods will cause nutrient deficiencies.

Supplements For Your Diet

Here are supplements I think you will benefit from when you are using one of these diets. This is because some of these diets will make it difficult to hit the necessary vitamins and minerals, and other nutrients to obtain your goals.

• Level-1 Meal Replacement Protein- This protein is made to be a true meal replacement, keto and low carb friendly, will keep you full, and mixes and tastes amazing. Plus you can bake with it!
• Opti-Greens 50- This is 10 servings of vitamins and minerals, probiotics, digestive enzymes, and blood sugar regulators to help increase metabolism, decrease water weight and bloat, help fix digestive issues, and more. You can forgo this supplement if you eat 5-7 servings of veggies, 3 servings of fermented foods, and a few servings of tropic fruits each day.
• Opti-Reds 50- This is several servings of fruits and veggies that are full of antioxidants to help with metabolism and heart health.
• Micro Factor Daily Nutrient Packs- This includes vitamins and minerals, antioxidants, probiotics, essential fatty acids, COQ10 for heart health, and more. This is the equivalent to 5-7 servings of fruits and veggies a day, plus whole grains, plus red meat, plus more! This should be taken with Opti-Greens.
• 1-DB Fastpack- This powerful fat burning stack includes 3 potent fat burners to help jump start your transformation.

Clicking these links for free shipping on me!

Summary

What diet is the best diet? It’s the one you can stick to consistently because science shows that almost all diets, who meet the requirements mentioned, will all help you lose weight. Some diets may be better with certain health conditions because of some specific benefits, but each diet will put you in the right direction.

If you haven’t joined the 1st Phorm $50,000 Transphormation Challenge, what are you waiting for! Download the app so you can log food and have access to me as your coach! 1stphorm.app/nutritiontrain

Have a great day!

Dustin Holston
Advanced Nutrition Solutions
Nutritionist, Personal Trainer, Weight Loss Specialist
1st Phorm 1-DB Fastpack Review

The post What’s the Best Diet? appeared first on Cardio And Weights.

What is a Metabolism?

Everyone has a metabolism, but each person’s metabolism is different. Your metabolism is defined by the Mayo Clinic as the number of calories your body uses to carry out basic functions.

These functions include:

• Core processes (heart beating, blood circulating, breathing, digesting foods)
• Growing and repairing cells
• Everyday activities (non-exercise)
• Creating hormones
• Plus more

What additional factors play a role?

• Age
• Gender
• Body Composition (amount of muscle or fat)
• Hormones
• Chronic Health Conditions
• Additional Activity such as exercise.

The biggest driver of our metabolism is…. The amount of muscle we have. Each pound of muscle roughly burns 10 calories per day. Your thyroid burns 200-300 on average, your core processes burn hundreds of calories, but muscle is the biggest factor that isn’t “exercise”.

What is a Damaged Metabolism?

A damaged metabolism is a metabolism that doesn’t burn as many calories as someone with a normal functioning metabolism. This can be due to inactivity, lack of muscle, unbalanced hormones, health conditions, vitamin/mineral deficiencies, or poor nutrition for an extended amount of time.

Where a normal female 40 year old that is 5’8 and 180 pounds may burn 1500 calories a day at rest, someone with a damaged metabolism could burn up to 500+ calories less each day. We will go into reasons of a damaged metabolism.

Starvation Mode?

When we think of metabolism, we think of calories in versus calories out. If we eat less than our metabolism, our body has to use stored energy (fat/muscle) as fuel. If we eat more than our metabolism, then our body stores fat (sometimes muscle).

How is it possible to be on an extreme diet (less than 1000 calories) and not lose weight? It’s because your metabolism slows to the amount of calories you are consuming.

Most think that starvation mode is a condition in which you gain weight eating reduced calories. Starvation mode is a condition in which the body is forced to lower the metabolism to help preserve survival. We have seen in studies that to offset extremely low calorie diets, the body slows down core processes. This includes lowering body temperature, reducing pulse, creating less hormones, less repair of cells, and psychiatric downgrading. You can read more on the subject here.

Causes of a Damaged Metabolism

When clients approach me with damaged metabolism, I typically see the following issues:

1. Extreme Low Calorie diets, or experience with crash diets
2. Health Conditions (insulin resistance/autoimmune)
3. Hormonal Issues
4. Do not resistance train
5. Doesn’t eat enough protein
6. Vitamin and mineral deficiencies
7. Poor Gut Health
8. Relies on cardio or uses resistance training while not fueling body enough causing damage
9. Being sedentary
10. Chronic Dehydration

Extreme Calorie Diets

If you practice an extremely low calorie diet, you will have your metabolism crash. The body will use muscle as fuel, greatly decreasing your metabolism and will shut down core processes to offset the reduction in calories.

Health Conditions

Some health conditions worsen the metabolism, and some health conditions are caused by poor nutrition, training, deficiencies, and more. Autoimmune disorders, insulin resistance, and more can cause excess weight gain, even in a calorie deficit.

Hormonal Conditions

Low thyroid, high estrogen, high cortisol, low testosterone, and many other hormones play a role in metabolism. If you have any of these conditions, your body will be more prone to have a slower metabolism and more likely to store body fat, even at lower calorie diets. Some of these hormonal issues are a direct cause of poor nutrition, training, deficiencies, etc.

Resistance Training

Resistance training convinces the body (with proper nutrition, we will get to that shortly) to help fuel the metabolism, build lean muscle, tone, and help you improve your health. If you do not resistance train, you are more likely to lose muscle while dieting, crashing your metabolism.

Protein

Protein is the single most important element to nutrition when it comes to metabolism. It prevents muscle wasting, keeping the metabolism high. Protein also helps repair muscle and build toned muscle. Less protein will crash your metabolism. Protein is also needed for hair, skin, nails, bones, ligaments, blood cells, neurotransmitters and more.

Vitamin and Mineral Deficiencies

Vitamins such as Vitamin D, and minerals such as chromium, iodine, and selenium have direct roles in our metabolism. Being deficient will cause the metabolism to go down.

Poor Gut Health

Poor gut health can cause both obesity and malnourishment. The body absorbs the food, vitamins, minerals, and more through our gut. If our gut health is poor, our body will be more likely to gain weight.

Too Much Cardio

Cardio can be catabolic. This means that it breaks down tissue instead of building tissue. This can be bad for toning and muscle, which decreases the metabolism. What is worse is if you do excess cardio, or even strength training without fueling your body properly. This can cause you to tear down your tissues even faster.

Being Sedentary

Being sedentary will cause your metabolism to slow since you are not doing anything extra for calories to be used.

Chronic Dehydration

Being dehydrated slows the metabolism and convinces the body to store water weight. This bloat can add pounds. Being properly hydrated will cause the metabolism to increase.

How to Fix a Damaged Metabolism

There are things I suggest to fix a metabolism. Some will sound crazy, but with many years of experience with fixing damaged metabolism, these tips will work if you are patient enough to work on them. You didn’t damage your metabolism in a day, so you can’t fix it in a day. However, I have had clients start losing weight within a few weeks.

Set a calorie and protein goal

Does carbs and fats matter? Sure, but they are predominantly used as energy, where protein is more of a driver of metabolism. Your protein goal should be .8-1.2 grams per GOAL body weight. Keep in mind, if your goal is still going to put you in a BMI rating that is obese, I would set a protein goal to a BMI weight that is considered healthy (23-25 BMI). You do not have to diet down to this number, but it would be more accurate when reflecting calories and protein. To figure out a calorie goal, go to 1stphorm.app/nutritiontrain and it will help you setup a calorie goal. As a nutritionist and coach, I do this for my paid clients as well.

Again, under eating with a damaged metabolism has got you to the point you are at now. Eating more (of the right things) will fix it.

I suggest Level-1, Phormula-1, and Vegan Power Pro to help my clients hit their protein goals.

If you have a chronic health condition…

Talk to your doctor before starting any diet or exercise program. If you suffer from autoimmune or insulin resistance, I would suggest lowering carbs to around 100 grams per day. This will help your body utilize these carbohydrates better while allowing for more weight loss. This will also help you drastically improve your health. Side note: if you have an autoimmune, consider eliminating gluten and decreasing preservatives.

Less cardio, more resistance training

Resistance training isn’t going to “bulk” you up while rebuilding your metabolism, but it will help you tone and fix a damaged metabolism. Weights, body weight exercises, resistance bands, machines will all do the trick to help you repair your metabolism. Note: Must hit protein goal for resistance training to work. Resistance training without enough protein causes damage to the cells.

Vitamins and minerals are super important

Try to eat 5-7 servings of fruits, veggies, and whole grains daily. This can be difficult due to taste preferences or trying to keep calories low. I suggest a quality daily nutrient pack like Micro Factor to make sure you don’t have any deficiencies in your diet. This also includes antioxidants, probiotics, COQ10 for heart health, essential fatty acids, and vitamins and minerals.

Fix your gut health

This is probably one of the most important. Most people with damaged metabolisms have poor gut health. Your gut needs fruits, veggies, good bacteria, fuel for good bacteria, blood sugar controllers, digestive enzymes, and anti-inflammatories (from veggies, fish oil, digestive enzymes, probiotics).

I suggest 5-7 servings of a variety of fruits and veggies, 3 servings of fermented foods (greek yogurt, kombucha, sauerkraut, etc), and digestive enzymes like papaya and mango. I take Opti-Greens 50 instead.

Walk more

Although I said to lower cardio, walking more, especially before or after meals can be great for the metabolism.

Drink 100+ ounces of water a day

Water increases the metabolism and helps remove fat cells from our body. Water also decreases bloat and helps with energy levels.

I do not suggest fat burners… yet

I like fat burners, however, if you are a chronic under-eater, fat burners may further decrease your appetite, making it near impossible to increase your metabolism. Once you have switched your diet and have found success for a few weeks, then introduce the 1-DB Fastpack if interested.

Summary

I have switched clients from a 400 calorie a day diet to a 1400 calorie a day diet and had them lose weight in the first week. We must give our body a reason to increase the metabolism, because years of extreme diet and deficiencies have cause damage to the vulnerable metabolism.

Dustin Holston
Advanced Nutrition Solutions

The post Is a Damaged Metabolism Holding you Back from Weight Loss? appeared first on Cardio And Weights.

1st Phorm Multi-Fiber Review

Multi-Fiber is a new product from 1st Phorm. Before we go into the product, let’s talk about what fiber does in our body.

Benefits of Fiber

Fiber is a carbohydrate that works differently than most carbohydrate. The body doesn’t use fiber for energy purposes. There are two types of fiber: Soluble and Insoluble. Soluble fiber typically has the benefits of overall health. Insoluble Fiber helps move stool through the digestive system. Fiber has many benefits. It helps our body get rid of waste. Fiber helps us regulate our blood sugar. It is also a prebiotic, which means it is food for healthy gut bacteria.

It is suggested for American’s to consume 25-40 grams of fiber a day.

Fiber Benefits

• Helps relieve constipation
• Lower Heart Disease
• Helps control blood sugar/diabetes
• Inflammation disorders of the digestive system
• Helps fight certain types of cancers
• Feeds the good bacteria in our gut
• Improves digestion
• Weight Loss
• Helps with Appetite

1st Phorm Multi-Fiber Review

1st Phorm’s Multi-Fiber focuses on soluble sources of fiber. The product uses three very effective forms at providing benefits including:

• Soluble Corn Fiber (FIBERSOL-2)
• Psyllium Husk
• Inulin

This product is both flavored and unflavored so that you can use it in a variety of ways. I would suggest mixing with with 1st Phorm Opti-Greens 50 to help drastically improve gut health.

Free Shipping Link

Thank you for Reading!

Dustin Holston
Advanced Nutrition Solutions
Nutritionist and Trainer

The post 1st Phorm Multi-Fiber Review appeared first on Cardio And Weights.

1st Phorm Magnesium Review

Magnesium by 1st Phorm has just released. Before going into the ingredients and the review of the actual supplement, we need to go over what Magnesium actually does in the body.

What does Magnesium do?

Magnesium is the fourth most abundant mineral in the body but 50% of Americans are deficient in it. Studies also show that the RDA of magnesium (suggested amount) is low when compared to how higher dosages can help with multiple processes in the body.

Magnesium does all the following:

• Blood Sugar Regulation
• Blood Pressure
• Nerves
• Muscle Contraction
• Headaches
• Bone Health
• Heart Disease
• Improves Sleep
• Reduces bloating and water retention
• Improves immune system

The RDA for magnesium is around 300-400 for adults.

1st Phorm Magnesium

1st Phorm Magnesium includes 420 mgs of Magnesium from 6 different sources of Magnesium for maximum absorption. This is a powdered supplement that you can mix with other products or stand alone with an amazing flavor.

How to use

I would suggest taking Magnesium before bed. This will help with relaxation and absorption. Although not marketed as a sleep aid, you will find deeper sleep because of the relaxing effect of Magnesium.

Free Shipping Link

https://1stphorm.com/products/magnesium?a_aid=nutritiontrain

Thanks for reading!

Dustin Holston
Advanced Nutrition Solutions
Nutritionist and Personal Trainer
1st Phorm 1-DB Fastpack Review

The post 1st Phorm Magnesium Review appeared first on Cardio And Weights.