Maximizing Your Morning: Supplements and Nutrition for Optimal Health

Welcome back to Be Well by Kelly. In today's episode, we delve into the crucial aspects of morning routines, nutrition, and supplements that can help you feel your best and build lean body mass. We’ll explore how to avoid brain fog and depletion while maximizing the benefits of your efforts in the gym, at home, and beyond.

Daily Supplementation: The Basics

When considering your morning stack, it's essential to include foundational supplements that support your overall health. Here are some key supplements I incorporate into my daily routine:

Fatty 15: This stable fatty acid, pentadecanoic acid, is a key player in my supplement stack.
Omega-3 Fatty Acids: I take EPA and DHA from Weatal, which is essential for overall health.
Multivitamins: A good multivitamin like Weatal provides necessary vitamins and minerals such as vitamin A, methylated B vitamins, iron, and chromium, which helps balance blood sugar.
Probiotics: I personally prefer Seed and Just Thrive probiotics to support gut health and bowel movements.
Psyllium Husk: This fiber supplement aids in detoxifying old hormones and cholesterol from the body.
Vitamin D3 and K2: These vitamins are crucial for bone health and immune function.

Evening Routine: Wind Down with Magnesium

In the evening, my focus shifts to magnesium, which has been shown to support sleep and relaxation. My supplement includes a blend of:

Magnesium Glycinate
Sucrosomial Magnesium: This liposomal form enhances absorption and minimizes gastrointestinal side effects.
Additional Soothing Compounds: I also include L-theanine and GABA to help promote relaxation.

The Importance of Protein

As we discuss nutrition, it’s vital to highlight the importance of protein. Protein should be a cornerstone of your meals. For example, I recommend aiming for:

20-40 grams of protein per meal.
Incorporating high-protein breakfast options such as turkey bacon, eggs, or smoothies with essential amino acids.

By focusing on protein, we can naturally crowd out unhealthy foods and snacking, leading to better overall health.

Creatine: A Game Changer for Women

Creatine is often misunderstood but plays a significant role in energy production and muscle recovery. Here’s why I advocate for its use:

Supports energy during workouts and daily activities.
May help regulate menstrual cycles in women.
Can improve cognitive function, especially in sleep-deprived individuals.

My preferred brand is Creatalis, which is micronized for better absorption.

Managing Your Supplement Routine

To avoid feeling overwhelmed by your supplement regimen, I recommend:

Organizing supplements in a pill box for daily use.
Establishing a routine by placing supplements near your coffee maker or breakfast area.
Being consistent with your supplementation while adjusting based on your body’s needs.

Conclusion

In summary, building a morning routine that includes the right supplements and nutrition can dramatically enhance your health and wellness. By focusing on foundational supplements, prioritizing protein, and incorporating effective strategies for taking creatine, you can optimize your body's performance and well-being.

Thank you for joining me today! If you found this episode helpful, please consider sharing it with friends and family. Your support means everything!