how to get more protein

How to Get More Protein Each Day: 5 Effective Tips

Erin Schnittker

Maybe you're lifting weights? Perhaps you're just trying to lead as healthy a life as possible? In any case, you're looking for strategies to ensure that you consume enough protein. 

Fortunately, you've come to the right place. In this article, we're going to discuss not only how to get more protein but protein rich foods and the importance of protein as well. Let's go! 

1. Prioritize Protein Rich Foods

The first thing you need to do is prioritize protein rich foods. These should be worked into every one of your meals. 

Now, what are protein rich foods? They're generally meat and dairy products. However, they can also be nuts, eggs, lentils, quinoa, and a variety of other foods. 

Ideally, protein rich foods will serve as the centerpieces of your meals. However, you could also just use them as supplements to entrees. For instance, you could put almonds in a salad so as to meet your protein needs. 

And, of course, you could also use protein rich foods are side dishes. Drinking milk is also a solid option, though you do have to look out, as milk is high in calories. 

The point is, when preparing meals, you need to do so with protein in mind. Assess the foods that you're working with and determine how much protein they'll contribute to your daily accumulation. If they're low in protein, think about switching things up a bit. 

2. Consider Protein Powders

While it's certainly possible to meet your protein needs with natural foods alone, many people struggle to do so. If you're one of these people, you should consider using protein powders as well. 

Protein powders contain large amounts of protein, all the while being limited in terms of calories, carbs, and fats. They can be mixed into beverages or even cooked into foods. For instance, you can stir protein powder into a shake or bake it into pancakes. 

The best thing about protein powders is how convenient they are. You can throw a scoop in a drink, shake it up, and then down the drink throughout your morning, consuming a good 20 to 25 grams of protein in the process. It doesn't get much easier than that. 

There are a few different types of protein powders available. The most popular type is whey protein, a powder that's mixed with cow dairy. There's also casein protein, another cow product that's said to reduce appetite and increase feelings of fullness. 

There are vegan options as well, including a variety of soy protein powders. You can find these online and in most grocery stores and health food stores. 

Consume a few scoops of protein powder a day and you'll easily meet your protein needs. 

3. Add Protein to Everything

Another tip to help you improve your protein intake is to add protein to everything. In other words, regardless of what you're eating, find a way to increase the overall protein count. 

Now, what does this look like in practice? Let's say that you usually eat toast for breakfast. Toast, in and of itself, doesn't contain a lot of protein. 

However, there are things you could do to toast that would make it more protein-rich. For instance, you could dip it in an egg yolk prior to eating it. Or, you liquify protein powder in butter and then spread it over the toast. 

Doing this with meals throughout the day will ensure that you're getting ample amounts of protein, all the while allowing you to still eat the foods you want to eat. 

4. Go Nuts

As was noted above, nuts are high in protein. And unlike other protein-rich foods, they don't need to be prepared or preserved. You can literally carry them around with you throughout each day. 

Then, whenever you're hungry and need a snack, you can reach into your bag and grab a handful of them. You'll not only get the energy kick that you need but additional protein as well. 

You can also incorporate nuts into different foods that you eat. For instance, you could put pecans into your salads; you could put almonds in your ice cream; you could even put peanuts in your cookies. 

Make nuts your go-to food, and you're sure to be getting ample protein on a regular basis. 

5. Track Your Protein Intake

Our last tip for ensuring that you get enough protein is to track your protein intake. Look at the labels for each food that you eat and record how many grams of protein you're consuming with each food. It's really as simple as that. 

Of course, doing this on a regular basis can be a bit of a pain. Fortunately, there are tools available to help simplify the process. The most helpful of these tools are nutritional phone apps. 

Apps like MyFitnessPal allow you to record each food that you eat throughout the day. These apps contain nutritional databases for these foods, and thus do all of the math for you. Just enter your specific food into the app and it will automatically show you much protein you consumed. 

You can also use these apps to preplan meals. This way, you'll know exactly what you need to eat in order to meet your protein needs. 

That's How to Get More Protein

And with that, we've discussed how to get more protein. Work some of these strategies into your everyday life and, without a doubt, you'll see your protein levels rise. 

On the hunt for similar info? Need help building muscle or losing weight? Garcia Weight Loss & Aesthetics Centers has you covered. 

Check out some more of our blog posts right now! 

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how to cut carbs

How to Cut Carbs: 9 Tips That Work

Erin Schnittker

Low-quality carbohydrates make up about 40% of the average American's diet. A large amount of these carbohydrates include sugars and refined carbohydrates that don't do much for the body apart from making it fat.

If you've been wondering about how to cut carbs then you've come to the right place. Cutting carbs might seem like a daunting task at first, but once you better understand what you should be eating instead you'll find it much easier to eat fewer carbs.

In this article, we'll take a look at 10 tips to help you cut down on carbs and lead a healthier life.  

1. Start the Day With Protein

How you start the day is a lot more important than you might think. Refined carbs that you might get with your croissants, toast, and cereal lack fiber so they are digested quickly. This can leave you feeling hungry soon after breakfast.

The best way to start your day is with a protein-rich breakfast. Protein helps you feel full for longer because it reduces the level of the hunger hormone, ghrelin. 

2. Focus on Non-Starchy Vegetables

To cut down on carbs, it's important to reassess what kind of carbohydrates you're eating. While it might not be possible to eliminate carbs from your diet, you can choose foods that are lower in carbs.

Starchy vegetables such as white potatoes, carrots, and corn are high in carbohydrates and can cause your blood sugar to spike. Replacing starchy vegetables with non-starchy alternatives is a great way to cut down on carbs.

A few examples of non-starchy vegetables include:

  • Brocolli
  • Cauliflower
  • Asparagus
  • Tomatoes
  • Spinach Eggplant

Non-starchy vegetables tend to have a higher nutrient content too, so eating them instead of starchy vegetables is a great way to ensure you are consuming a full macro and micro-nutrient profile. 

3. Cut Back on Fruit Juice

Fruit juice is a hidden evil when it comes to carbohydrates. They might boast of being packed full of vitamins and minerals, but they keep quiet about the amount of sugar in them.

The problem with juicing fruit is that fruit juice contains the same amount of sugar as fruit, but there is no real digesting involved. Fruit juice is just a pure sugar hit. A 250ml serving of fresh orange juice contains 20g of sugar!    

4. Avoid Drinks With Added Sugar

This should be a given, but check the labels of the drinks you're drinking. Many drinks, especially sodas, have loads of added sugar in them. Even flavored waters sometimes add sugar.

Sugar in liquid form is the worst type of carbohydrate you could have. It goes practically straight to the bloodstream where it spikes blood sugar levels and then gets converted to fat. 

5. Use a Nutrition Tracker

One of the biggest problems people face when trying to cut down on the number of carbohydrates they consume is losing track of what they're eating throughout the day.

Nutrition trackers are a great way to log everything you eat so you can see exactly how many carbohydrates you're eating throughout the day. They will help you identify the foods you should be avoiding.  

6. Drink Plenty of Water

When it comes to beverages, water should be your go-to. Water is essential for just about every process in the human body, including digestion. It has exactly 0g of carbohydrates per serving and will help you to stave off hunger.

Quite often when you're feeling hungry or tired, you might just be dehydrated. So leave the high carbohydrate energy drinks and snacks to one side and try just having a glass of water.  

7. Take Advantage of Carb Blockers

Carb blockers are a supplement that can help the body reduce the number of carbohydrates that are converted to fat. If you're eating carbohydrates around a workout then this isn't necessary as the carbohydrates will be converted to glucose and used for energy.

However, if you're eating a meal and there is no demand for glucose, then the body will store it as fat. Carb blockers can be taken around the same time as any meal where you won't be requiring any extra energy. 

8. Opt for Whole Grains

Refined carbohydrates contain little fiber and don't have much in the way of nutritional value. They are digested quickly and cause a spike in blood sugar. Whether it's your breakfast cereal, pasta, bread, or any other type of food, you should always opt for the whole grain alternative.

Whole grains such as oats, quinoa, buckwheat, and corn have a higher fiber content than their refined alternatives. They also contain more micronutrients and take longer to digest, meaning they won't spike your blood sugar and provide sustained energy release as supposed to being converted to fat.  

9. Try Paleo

The paleo diet is not for everyone, and going strictly paleo might be overwhelming at first. However, leaning towards paleo-friendly foods is a great way to increase your exposure to low-carb foods. 

The paleo diet is based on what hunter-gatherers might have eaten before mass farming. The paleo diet has been found to have a number of health benefits, many of which are associated with eating less high glycemic index carbohydrates. 

This Is How to Cut Carbs 

When it comes to finding a sustainable diet, learning how to cut down on carbs is the best way to gradually change your diet for the better. By following the nine steps on how to cut carbs given in this guide, you'll be able to make adjustments to your diet without being overwhelmed by any sudden changes.

If you're looking for tasty low-carb alternatives for your favorite snacks and meals, then be sure to take a look at our store for a wide selection of guilt-free low-carb foods to help you in the right direction.

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how to eat healthy on a budget

How to Eat Healthy on a Budget: A Simple Guide

Erin Schnittker

With inflation and other economic issues at hand, grocery prices are at an all-time high. Unfortunately, they've already increased by 10.8% from last year, and the problem is only expected to get worse.

For those of us trying to eat healthier, it's important to find ways to achieve our goals without breaking the bank. Luckily, there are ways to do that. Let's talk about some money-saving tips and how to eat healthy on a budget in 2022!

Staples of Healthy Eating

Whether your food budget is $40 or $400 a week, there are a few important staples of any healthy diet. First, you want to get the vast majority of your calories from whole foods, particularly plant-based foods. That's true regardless of what kind of diet you follow.

Did you know that humans ate over 100,000 different foods over hundreds of thousands of years as hunter-gatherers? Now, the majority of us rely on only 3 crops for nearly half of our calories. Getting a wider variety is essential for our health!

Also, it's important to avoid certain foods. The more processed, the worse they are for you. Excessive sugar, fats, and simple carbs should be avoided for a healthy lifestyle.

Timing isn't the most essential part of a diet as some may tell you, but it is important to eat more meals throughout the day. Whether you practice intermittent fasting or eat throughout the day, try spreading smaller meals out instead of eating excessively during a couple of meals.

Lastly, don't forget to fill in the necessary gaps. If you are low on calcium, iron, or any other nutrient in your diet, it's okay to use supplements, but remember; whole foods first!

Buy in Bulk

While your grocery haul will be more expensive when you shop in bulk, they will be much less frequent. Always have a "per pound" or "per ounce" mindset rather than "per dollar". You may save 20% on a smaller package, but it may have 50% less food.

Always look at the bulk items or consider shopping at a bulk store. Compare the prices based on the amount of food you receive from each quantity. Always go with the cheaper option, especially for staple foods you eat regularly.

Stick With Seasonal

We mentioned the importance of eating a variety of whole foods. Generally, you want to consume at least 20 different plant foods every week. This includes everything from fresh vegetables to garlic, lentils, and seeds!

However, achieving this variety can be expensive. It's always best to have some more affordable staple foods like brown rice, lentils, and beans. For the rest, try to stick with seasonal produce and other whole foods, as they will be the freshest and cheapest!

Buy More Non-Perishables

Non-perishable items can keep for longer, which makes them perfect for bulk items, allowing for better savings. Fortunately, healthy non-perishable items are becoming more widely available, and they can make great replacements for your favorite snack foods. You can even build your own snack box full of healthier alternatives to your favorite goodies!

Also, for ingredients that keep for a while, try using more oats, legumes, and other dry ingredients in your meals. For foods like bread, feel free to stick them in the freezer to help them last longer! Food waste is a major savings-killer, so use it or lose it!

Frozen Is Better Than Canned

If you want to save money on fruits and vegetables, you have two options; canned or frozen. In that case, always choose the frozen option, and make sure there are no unwanted additives.

Believe it or not, when it comes to berries, frozen can actually be better than fresh! This is because the berries are picked at peak ripeness and frozen right away instead of picked early to ripen during transport.

Buy Off-Brand

You don't have to pay for expensive ad campaigns to eat healthily. If you want to buy healthy foods from a local off-brand grocery store, that's perfectly fine. As long as the ingredients are similar and you enjoy the taste, why not save money?

Plan Ahead for Meals

Meal-prepping is essential for saving money, especially if you work away from home. If your choices are to spend $2.50 per meal that you prep at home and $12.50 for eating out, that's $300 per month that you save per meal. If you stop eating out twice a day, then you're saving $600 each month.

Using foods that keep for a long time and preparing them in bulk is the best way to save money. Just remember to prep foods that you enjoy and that you are willing to eat for multiple meals each week. Try to switch them up as much as possible!

Drink More Water

Water is essential for life, and most of us don't get enough of it. The average man should consume around 15.5 cups of water a day, and the average woman should consume 11.5 cups. Try to aim as high as possible.

Not only can you get water for free, but it's extremely beneficial to our health, it aids in digestion, and it helps us feel full throughout the day, which can reduce our food consumption!

How to Eat Healthy on a Budget

Now that you know how to eat healthy on a budget, start saving on groceries and eating healthier today. Just remember to prepare foods that you genuinely enjoy or else you won't stick to your plan. Dieting shouldn't be too hard because adherence is key!

Stay up to date with our latest health and wellness tips, and check out some of our healthy snacks and foods to try adding to your diet today!

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causes of weight gain

What Are the Common Causes of Weight Gain?

Erin Schnittker

In the United States, 36.5% of adults are considered obese, with another 32.5% being considered overweight. Therefore, altogether, around 2/3 of the American adult population could stand to lose at least some weight. 

Are you one of these adults? Are you curious as to the causes of weight gain? You're reading the right article. 

Below, we're going to tell you everything there is to know about gaining weight, thoroughly answering the question of "why do people gain weight?". Let's go! 

A Lack of Exercise

Perhaps the most common cause of weight gain is a lack of exercise. If you're not exercising on a regular basis, you're almost certainly going to be taking more calories in than you're burning off. This is how weight gain occurs. 

You're advised to do 30 minutes of cardio at least 5 days a week. That is unless your cardio is on the intense side, in which case, you can get by with 15 minutes of cardio 5 days a week. 

Now, what is cardio? It includes everything from brisk walking to jogging to riding a bike to playing basketball and more. It's any form of exercise that gets your heart rate up for an extended period of time. 

Intense forms of cardio include high-intensity interval training (HIIT), rowing, swimming, and bicycling. Mild forms of cardio include walking and jogging. 

Note that weightlifting can also help to stave off weight gain, as muscle growth simultaneously burns off fat. As such, you should consider adding resistance training to your exercise routine at least 3 days a week. 

Poor Diet

Just as big a factor in weight gain as a lack of exercise is poor diet. Whether it's eating too many calories a day, eating the wrong types of foods, missing out on specific foods, or otherwise, a poor diet can very easily lead to weight gain both in the short term and in the long run. 

First, you need to determine what your maintenance caloric intake is. This is the number of calories that you can consume in a day without gaining or losing any weight. To find this, you'll have to experiment a bit; that said, there are calculators that can give you a ballpark estimate. 

Then, you'll need to assess what types of foods you most typically put into your body. If they're high in carbs, they're most likely contributing to weight gain, as excess carbs come to be stored as fat. Try to establish a macronutrient split of 45% protein, 30% carbs, and 25% fat. 

You'll also want to abide by the food pyramid, at least as much as reasonably possible. A well-balanced diet will keep your metabolism firing, and ensure that you're shedding as many calories as possible on a daily basis. 

It's also important, of course, to minimize your intake of sugary, starchy, and alcohol-laden foods and beverages. Soda consumption, in particular, tends to contribute to weight gain quite rapidly. 


Genetics are a common cause of weight gain as well. Whereas some peoples' weight is highly affected by genetics, other peoples' weight is only mildly affected. 

That said, just because your family is prone to weight gain doesn't mean that you can't take action to burn calories. Yes, you might have more trouble losing weight than some other people but you can still achieve reasonable weight loss, even with genetics working against you. 

Medication Use

Do you take any medications? If so, they could be causing you to gain weight. There are a handful of medications that cause weight gain, either directly or indirectly. 

Whereas some of these medications increase appetite, leading to increased food consumption, others of these medications slow down the metabolism, making it harder for the body to burn additional calories. 

Now, what types of medications cause these problems? They run the gamut from antidepressants to birth control to antihistamines and more.

If you take any of these medications, you need to go the extra mile in keeping your weight off. Count your calories diligently, be religious about your exercise, and make sure your diet is in tip-top shape. 


Another factor that commonly results in weight gain is aging. In other words, as you get older, you're going to have more and more trouble keeping off extra weight. 

Why does aging result in increased weight? It's because, as you age, you lose muscle mass and replace it with fat mass. Because fat mass doesn't require as many calories to thrive as does muscle mass, more calories tend to get stored in the body. This results in weight gain. 

There are also hormonal changes that occur as we age. These changes can result in weight gain as well. For instance, menopause often results in weight gain for women. In addition, reduced testosterone levels often result in weight gain for men. 

Hormonal Changes

We just mentioned hormonal changes as they relate to aging. However, it's not just age-related hormonal changes that result in weight gain. All hormonal changes can result in weight gain. 

From low testosterone to hormonal changes during pregnancy to hormonal changes due to a thyroid disorder and more, all sorts of hormone-fluctuating conditions can cause you to pack on the pounds. 

This is why, if you gain substantial amounts of weight out of nowhere, you should see a doctor. 

The Causes of Weight Gain Are Many

In truth, the causes of weight gain are many. It's not just too many calories or not enough exercise. It's every negative aspect of one's lifestyle, from poor sleep to bad diet and more. 

Fortunately, there are products available to aid in weight loss, setting your body on the right track to shed some calories. Interested in purchasing any of these products? Check them out now! 

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how to turn fat into muscle

A Quick Guide on How to Turn Fat Into Muscle

Erin Schnittker

Did you know that more than one-third of Americans have obesity?

Our cravings for unhealthy food and inactive lifestyles are taking a toll. And, the problems don't stop at an expanding waistline. 

Obesity can contribute to the development of deadly diseases like diabetes, and it can damage your heart. Adults who are overweight are also more likely to experience common and worry conditions like sleep apnea, depression, and even cancer. 

Whether you've put on a few pounds since the start of the pandemic or have struggled with weight management your whole life, don't miss this opportunity to turn things around. There's still time!

Read on to learn how to turn fat into muscle, start slimming down, and take control of your health.

How To Get Rid of Fat

If you're struggling with excess weight and hoping to change your physical appearance and overall health, you'll need to focus on two goals: building muscle and eliminating fat.

And, while losing that spare tire might sound like it will require a bit of starvation, nothing could be further from the truth.

To get rid of fat, you need to burn it away through exercise, and stop contributing to the problem by eliminating unhealthy food from your diet.

So, the first order of business is to take an honest look at your diet. You can also keep a journal of what you're eating, helping you get an accurate idea of how many calories you need to cut. Then, try making some healthy substitutions for foods you might enjoy, but know aren't good for you.

Giving your body more protein, vegetables, and healthy fats can also help with weight loss, especially if you cut back on carbohydrates and processed foods at the same time. 

Once you've established a healthy diet, it's time to turn your focus to exercise.

How To Turn Fat Into Muscle

When you start offering your body healthy fuel for exercise, you'll naturally start to slim down. But, diet alone won't help convert the leftover wiggle and jiggle into lean, firm muscles. 

This is where the importance of exercising comes into play.

There are four main types of exercise: strength training, stretching, balance, and cardio. And, if you're hoping to transform your body, you'll need to do all of them.

If that sounds like too much to take on, don't panic! Some of these tasks are as simple as joining a yoga class once a week or taking the stairs instead of the elevator at work.

Then, once you've tackled the easy exercise types, it's time to hit the gym and focus on strength.

Muscle Building Tips

You've cleaned up your diet, you're working out regularly, and now you're ready to start seeing some results. But, to get that cut, muscular body that everyone strives for, you'll have to bulk up a bit. 

Building muscle can actually mean gaining weight, as this firm fibrous tissue weighs more than fat cells. So, during this part of your journey, it's important to use how you look and feel, and how your clothing fits as a marker for progress, rather than the scale.

The best way to build muscle is through regular strength training, like lifting weights. 

If possible, opt for compound exercises that help you engage more than one muscle group. And, if you aren't very strong to start with, try using a low amount of weight but repeating the exercise for more "reps" or repetitions.

As you keep building muscle, you'll want to up the cardio with exercises like interval training to help keep your calorie deficit going, and help peel away the last layers of fat to reveal your newly built muscles beneath.

You will also need to offer your body more and more protein as you become leaner. This is especially important after a workout when your body will be looking for fuel.

Eating carbs and sugar will cancel out the effects of your hard work, while eating healthy fats and protein will encourage your body to burn its own stored fat, helping you look and feel better.

Other Essential Tips for Weight Loss and Muscle Growth

While you're working hard to get your body on the right track, be sure to get plenty of rest. Maintaining a healthy sleep cycle supports muscle growth and will help you recover from workouts faster.

It's also vital to stay hydrated. Not drinking enough can cause your body to retain water, making you look and feel bloated. It can also leave you feeling drained rather than energized after exercise.

Track your progress by taking regular pictures of how your body looks, and how your clothing fits. That way, when you're having a tough day, you can look at all your hard work and feel encouraged, rather than defeated. You can also keep a journal of how you are feeling each day to help identify elements in your diet and exercise plan that are working well.

Don't give in to temptation. Our friends and family members mean well but aren't always good influences. Skipping the snack at work or sipping sparkling water instead of beer when you're out with friends is perfectly normal - and the small sacrifice will be worth it in the end.

Check out the rest of our blog for more health and fitness tips!

Say Goodbye To Stubborn Fat

Now that you've learned how to turn fat into muscle, it's time to take action! 

Start with an honest self-assessment. What could you improve about your diet and lifestyle? 

Once you know the changes that need to be made, start slowly substituting bad habits for good ones. And, try to be patient with yourself along the way. You're guaranteed to struggle or even cheat at some point, but you can always pick up where you left off the very next day. 

Ready to take the plunge? Support your new healthy diet and exercise plan by using nutritional supplements that support weight management.

That way, you know that you're getting all the nutrition that you need while slowly blasting away that belly fat!

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weight loss supplements for men

5 Benefits of Weight Loss Supplements for Men

Erin Schnittker

There's no ultimate secret for losing weight overnight. In fact, it takes a significant investment of your time, energy, and focus to pull off a successful weight loss journey. 

One way to aid any weight loss journey is the addition of reputable supplements. If you're interested in weight loss supplements for men, you've come to the right place by reading this article. Detailed below are five key benefits of adding these to your weight loss routine. 

After all, even experts recognize that weight loss supplements, in conjunction with a healthy diet and plenty of exercise, can be great for helping men lose and keep off excess weight. Keep reading to ensure you're getting the most out of your weight loss journey. 

1. Feel Better and More Youthful 

You're not alone in thinking about weight loss supplements to boost your overall quality of life. Consider the following fact about vitamin and supplement manufacturing throughout the United States. Already in the year 2022, the industry is worth over $35 billion in revenue. 

One way you'll feel better after you successfully lose weight is within your sex life. Being overweight can affect testosterone levels in adult men. That can lead to erectile dysfunction and a lower sex drive. When you use the ideal supplements to enhance your weight loss journey, you'll feel so much better in this category. 

If your testosterone levels continue to improve with your weight loss, you'll also feel more energized over time. Enjoy your most youthful and active lifestyle. 

When you take advantage of easy ways to lose weight, your bones and joints will be grateful, too. Being overweight is hard on your knees and ankles, for example. When you start chopping off those pounds, your entire body should experience less long-term pain. 

2. Reduce Your Appetite to Avoid Overeating

One of the most effective ways to lose weight is by eating less food on a regular basis. Of course, that doesn't at all mean it's wise to starve yourself. You still need to prioritize getting all of the vitamins and appropriate nutrition you need. 

So many people who struggle with their weight are eating too many calories every day. Take the time to research and talk with your doctor about how many calories are ideal for you to consume each day. 

Perhaps you have an unfortunate habit of binging on unhealthy foods when you get home from work. Instead of letting that habit rule your life, allow weight loss supplements to curb your appetite. Doing so can ensure you're only eating the foods you need, not the foods that are emotional or stress-related responses. 

You can also work on substituting some of your normal meals with healthier options. Instead of eating a lot of processed foods and sugars, try eating more fruits, vegetables, and whole grains. Consider these healthy snack food options to aid in your weight loss journey. 

When you prioritize getting the vitamins and nutrients you actually need from food, your body will start to feel better. This could also help in reducing that appetite since you'll feel more fulfilled after your healthy meals. 

3. Improved Sex Life

A major contributing factor to men's weight gain is imbalanced hormone levels. Men need testosterone to feel energetic and youthful throughout their day-to-day lives.

That's why, when you use supplements to enhance your weight loss journey, you'll notice a boost in your sex drive, too. Rebalancing those hormone levels will give you more energy to enjoy your intimate time with your partner.  

4. Combined with Other Healthy Habits, Supplements Increase Your Ability to Lose Weight

Hopefully, it's clear to you that adding supplements to your routine is not the end-all-be-all for weight loss. You still need to exercise, eat a healthy diet, and manage your daily stress levels. 

When you add weight loss supplements to these healthy initiatives, though, they'll be more effective. The best supplements for men on a weight loss journey will help control the appetite for junk food and provide an increase in energy to stay active. It's the combination of all of these new habits that will show the best results. 

One of the most difficult parts of any weight loss journey is the control of one's appetite. The ideal supplements, though, might be just what you need to jumpstart healthy eating and get rid of those urges to eat junk food or foods high in fat. 

This is why it's so critical that you're willing to invest in the best supplements for your weight loss journey. Don't let being overweight negatively affect your overall health any longer. Avoid a lot of other medications and health expenses by focusing on building healthy, long-term habits. 

5. Get More Energy to Exercise on a Regular Basis

As mentioned above, using weight loss supplements to rebalance your hormone levels will go a long way in boosting your overall energy. That means that, if you've been struggling with exercising on a consistent schedule, supplements might be just the thing you need. 

Weight loss supplements for men usually have a reasonable amount of caffeine in them. This is to help regulate one's metabolism and increase energy levels. If you've had a hard time working out to lose weight, consider investing in supplements with a proven track record.

Also, don't feel like you have to go to the gym and lift weights for your exercise routine. There are plenty of activities that can be just what you need to shed some pounds. Whether that's rollerskating, a local recreational league sport, or yoga, find the exercise style that makes you want to stay active.  

Find Your Ideal Weight Loss Supplements for Men Today

After reading through the above advice, you should feel empowered and educated enough to make the most of your weight loss journey. Investing in reputable weight loss supplements for men is only the beginning of your total transformation. 

We encourage you to keep reading about what steps you can take to get rid of some of that excess weight. To start, check out more details about our wellness supplements available on our website today. 

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signs you need more protein

8 Common Signs You Need More Protein in Your Diet

Erin Schnittker

Around 16% of people in the U.S. avoid smoking, have a healthy body weight, and get enough exercise. However, many people aim to live healthier yet fall short in some areas.

For example, many people fail to consume enough protein. Yet, protein is a vital part of a healthy diet. When you don't consume enough protein, you might see a decrease in your metabolism and other negative consequences.

So what are some of the signs you need more protein? If you're wondering about this, you can learn with the help of this guide. Here are eight common signs. 

1. Loss of Strength

Bodybuilders increase their protein intake to build more body mass because protein is essential for this purpose. Therefore, you risk losing muscle mass if you don't consume enough of it.

Do you feel weaker lately? If you have trouble lifting things or working out due to a loss of strength, it could be a sign that you need more protein. 

You can easily increase protein in your diet by eating the right foods. Here is a list of some of the top foods to add to your diet to get more protein. These are protein-rich foods you can easily add to your daily routine.

2. Problems with Healing

The second sign of a lack of protein is trouble healing. Your body needs the right nutrients to complete all its functions, and one of these is the healing process.

Your body naturally heals itself after you get cuts, burns, or scrapes. Additionally, it also heals after broken bones and other injuries. 

If your body isn't healing as quickly as it once did, it might be due to a lack of protein. If this is the case, you'll want to learn how to get more protein. For example, you could look for the best protein shots to drink daily. 

3. Trouble Sleeping

Your brain controls your sleep habits and patterns, and getting enough sleep is essential for your health. So if you can't fall asleep at night or stay asleep, you'll want to determine why this is happening.

One cause of this problem is a lack of protein. When you consume protein, it contains amino acids. Amino acids are critical for your sleeping schedule as they turn into melatonin.

Therefore, you can see the importance of protein in your diet. Failing to get enough of it can result in many health issues, including sleeping. 

4. Weight Gain

Consuming protein is also essential for your weight. When you eat foods that contain high levels of proteins, you feel full, which might help you reduce your snacking.

If you don't consume enough protein, you'll likely reach for sugary, sweet snacks to satisfy your cravings. As a result, you might gain weight and experience problems with losing weight.

The consumption of protein also affects your metabolism. With enough protein, your metabolism increases and functions better. Without enough, your metabolism slows down, making it more difficult to lose weight. 

So if you're experiencing problems with your weight, you might want to turn to protein to see if it helps. 

5. Fatigue

As stated above, if you're having trouble sleeping, it could indicate a lack of protein in your diet. Another common symptom is fatigue. 

Do you feel tired all the time? If you have no energy or motivation, your body might be telling you that it needs protein. 

You will feel more tired if you begin losing muscle mass and experience a decreased metabolism. You'll also feel tired if you're not getting enough sleep.

Therefore, fatigue is a secondary effect of a lack of protein. If you want to solve this problem, try taking protein supplements or changing the snacks you eat.

When your body begins receiving enough protein, you might see an improvement in your energy level. 

6. Weak Hair and Nails

Did you know that proteins also affect your hair and nails? Your fingernails and hair require proteins for strength. So one of the top benefits of protein is nice hair and nails. 

When you don't consume enough protein, you might notice thinning hair. Hair needs enough protein for it to grow well, shine, and look good. Your fingernails also require protein for strength.

Therefore, a sign of a lack of protein is thinning hair. Another sign is weak, brittle fingernails. If you notice these signs, you should respond by increasing your protein. 

7. Mood Issues

Your brain health relies on the nutrients you put in your body, and your brain health can suffer without the necessary nutrients and vitamins. Therefore, when you fail to consume protein, you might notice mood swings.

The brain has trouble regulating itself when starved of vital nutrients. As a result, your brain can't function properly. This issue is what leads to trouble sleeping, but it also leads to mood swings.

If you feel moody, angry, or depressed and don't understand why, this could be the reason. 

8. Feel Hungry

Finally, feeling hungry all the time is another sign that your body needs more protein. Protein is one of few nutrients that help you feel full and content after eating. 

When you don't eat enough of it, your body tends to crave food. Unfortunately, a lack of protein in your body tends to cause people to crave the wrong foods.

You'll likely crave sugary things, such as soda, cookies, or chocolate, and these foods do not offer the protein your body needs. 

Look for the Signs You Need More Protein

Consuming protein is vital for your health. If you don't get enough, you'll definitely see some of these signs telling you that you need more protein. When you notice these signs, it should trigger a response to increase your protein intake.

You can consume more protein through the right foods and supplements. If you're interested in protein supplements, check out our products.

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get rid of stubborn belly fat

What Are the Best Ways to Get Rid of Stubborn Belly Fat?

Erin Schnittker

If left unattended belly fat can increase mortality risk by as much as 32%.

Nobody loves love handles. But the dangers of belly fat are deeper than their appearance. Abdominal fat, especially deep abdominal fat otherwise known as visceral fat, is incredibly hazardous to health.

Visceral fat in the abdomen surrounds your most important organs like your lungs, gastrointestinal system, and heart. Fat is a storage space for toxins, so the more fat buildup in your abdomen, the more toxins.

This increases the risk of developing heart disease, diabetes, insulin resistance, endocrine disorders, and many other problematic diseases. 

Most people worry about how to get abs for appearance. But it's a signifier of health too. Whether your goal is a six-pack or improved overall health these five steps will tell you how to get rid of stubborn belly fat.

1. Aerobic Exercise Strategically

Aerobic exercise, cardio, is the most effective exercise to lose belly fat. Cardio burns calories and calories burned equals fat loss. It's a simple equation, but there are certain considerations when it comes to cardio for stubborn fat removal.

One of the best ways to promote the body's fat-burning abilities is to perform fasting cardio. This means exercising on an empty stomach first thing in the morning. Some excellent aerobic activities for fat loss include long walks, running, sports like tennis or soccer, swimming, and rowing. 

The caveat is that if you do your fasting cardio too late in the day, you run the risk of boosting your adrenaline and cortisol levels. These hormones increase stress which is counterintuitive to weight loss. 

Make sure your aerobic sessions follow these guidelines:

  • Happen consistently for about five days a week
  • Break out a sweat to remove toxins
  • Increase heart rate
  • Menstruating women are recommended to do light cardio
  • Eat within a half-hour of completing your workout
  • Leave you energized not fatigued

This last bullet note is important as feeling exhausted after a workout could mean you are overexerting yourself and damaging your gut lining while promoting stress. Two things that increase abdominal fat storage.

2. Eat Intuitively

There is no such thing as a perfect diet. You don't need to cut out a whole food category to get rid of stubborn belly fat. Eating intuitively is the best thing for fat loss. The more balanced your hormones and blood sugar levels are, the more you will crave healthy whole foods.

If your hormones and blood sugar are all over the place, you will crave junk. That is not the time to go on a strict diet, but it is the time to find a practitioner who can help you rebalance your body. 

It's most important to get a balance of macronutrients, which are carbs, proteins, and fat. When you increase your activity you need more protein. 

Try to follow these suggestions when it comes to knowing how to eat for stubborn fat removal:

  • Check for any food intolerances, these can increase inflammation-related fat storage
  • Also, check for nutrient deficiencies, certain deficiencies such as Iron can cause sluggish liver and induce fat storage
  • Lastly, check your hormones and make sure they are balanced, unbalanced hormones can cause intense cravings that sabotage your weight loss goals

When it comes to the actual foods to eat, the foundation of your diet should consist of whole foods. Avoid processed junk at all costs. 

Get creative with fruits and vegetables. Then at wild-caught seafood or grass-fed animal protein. Include lots of fiber-rich carbs like amaranth and quinoa too. 

3. Reduce Stress

Stress can increase fat storage in the abdomen. This happens when the adrenal glands are in constant fight-or-flight mode due to too much adrenaline roaming freely in the blood. 

This adrenaline triggers the production of cortisol, the stress hormone. Higher levels of cortisol increase appetite and promote specifically abdominal fat storage. Minimizing stress should not be an afterthought for your health goals.

Make minimizing stress a priority and beat the belly fat with these stress-reducing techniques:

  • Prayer or meditation
  • Getting adequate and restful sleep
  • Therapy or other behavioral relief
  • Avoiding intense exercise when you are not up for it
  • Engaging in pleasurable activities that make you feel happier

Whatever kicks the stress for you, consider it a step towards a slimmer waistline.

4. Strength Train

Cardio is not the only exercise to lose belly fat. A combination of cardio and strength training is the perfect recipe.

Strength training has advantages that cardio doesn't provide. 

  • Strength training increases muscle mass which increases resting metabolism, meaning you burn more calories while doing nothing
  • It's also a great way to tone your abdominal region so when you do lose  belly fat you have a nice toned six-pack underneath

Make sure to take one to two days off between lifting sessions to reduce physical stress and provide your body with ample recovery time. 

5. Enhance

This blog is a guide on how to get rid of stubborn fat, so maybe you've already tried steps 1-4 with no luck. If that's the case, it's important to stay persistent. But the three suggestions below will help accelerate your stubborn fat removal.


Inability to lose weight could be a sign that something is wrong with your body. You should get checked with your doctor. They might advise you to try an Omega-3 supplement or carb blocker which both support weight loss. 

Carb blockers are super popular for weight loss as they inhibit the enzymes that turn carbs into fat. 

Lymphatic Drainage

Lymphatic drainage is a massage that moves stagnant lymph out of the body and through the urine. Stagnant lymph holds toxins that can deter all of your body's functions, including fat loss. Stagnant lymph may also cause bloating that worsens the appearance of abdominal fat.


Cryo, aka "cold" therapy is an ancient treatment with an updated trendy twist. It involves standing in a -285 degree Fahrenheit chamber. You can burn 500 to 800 calories in one three-minute session!

Five Steps to Get Rid of Stubborn Belly Fat

It's hard to get rid of stubborn belly fat, but it's not impossible! Sometimes you just need a new mindset, a change of strategy, and some supplementation for existing deficiencies. 

Check out our selection of weight loss supplement suggestions to support your abdominal fat loss goals.

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how long does it take to lose weight

How Long Does It Take to Lose Weight on Average?

Erin Schnittker

All of us want to rock our beach bodies in the summer, but not all of us will. Every year, nearly half of Americans try to lose weight at some point, but not all of them will adhere to their goals.

One of the most limiting factors for people trying to lose weight is wondering when they'll see results. Sometimes, it can feel like forever, but we promise, it will come with time!

So, how long does it take to lose weight on average? Let's talk about that.

Important Weight Loss Tips

Before we discuss the timeline of losing weight, let's quickly discuss some important tips on how to lose weight. There are plenty of misconceptions about weight loss, so hopefully, we can clear them up for you!

Make Health a Habit

Do you have an "end goal" in mind? A beach body, a mile time, or to fit into your high school pants? If so, stop thinking of it that way.

There's no such thing as an "end goal" in health and wellness, as these are lifestyles, not races. Once you get that body, you can't just stop exercising and eating healthily and expect to stay that way forever.

For that reason, we suggest finding a diet, exercise, and supplementation plan that you can maintain for the long run. If you don't enjoy it, you won't adhere to it for very long. Find what you enjoy and start thinking of your health journey as a lifestyle, not a race to the finish line.

Know Your Calorie Needs

You don't have to diligently track calories in a notebook or an app to lose weight or live a healthy lifestyle. Instead, you just need to have an idea of your daily calorie needs and try to stay a little lower each day.

If you want to be more precise but you don't want to drive yourself crazy, try counting calories for one week so that you have a better idea of your calorie count in the future. You'll be surprised how quickly you can develop an eye for calorie counting!

Make Foods You Enjoy

If you love pizza more than anything in this world and you can't give it up, try making a whole grain veggie pizza with a homemade sauce and light cheese! Love snack foods? Make popcorn with a little bit of coconut oil and your favorite seasoning.

You already know what foods you enjoy and which are going to be the hardest to give up on your weight loss journey, so why not make healthier versions of your favorites? This is one of the best ways to lose weight, as you'll barely notice the difference in your diet, especially once you've developed the habit!

Keep Moving

While exercise is not as important as diet in weight loss, it is still a great help. It can be discouraging to walk or run on a boring treadmill and slowly watch the estimated calorie count increase.

If you're doing this every day and trying to burn enough calories, you're going to be disappointed. One half-hour workout is not enough. However, if you keep your body moving steadily throughout the day, you'll notice a much greater difference!

How Long Does It Take to Lose Weight?

The honest answer is that it depends on your diet, exercise routine, and consistency. However, you can certainly target your weight loss timeline with greater precision, especially if you have the right tools. No matter what, remember that the only way to lose weight is by maintaining a calorie deficit every week.

Ideally, we'd suggest aiming to lose between 1 and 2 pounds a week, which would put you at an average deficit of 500 to 1000 calories per day (3,500 to 7,000 per week). This is the best way to ensure that you're eating enough to get the nutrients your body needs to function properly.

If you aim toward the higher side, then it's even more important to eat a wide variety of foods for your safety. If you find there are any nutrients you're missing, you can always try health supplements, but continue eating whole foods as a primary calorie and nutrition source.

You may notice a greater drop in the first couple of weeks, even if you're following the plan correctly. This is perfectly normal, as it may be stored water weight. Drink plenty of water throughout the day and avoid heavily-salted foods, and you should see this decline fairly quickly.

Weight Loss Timeline

For an average person, we'd suggest aiming for 1 pound per week. If you're looking to build a beach body for the summer, then planning ahead for 10 weeks will have you slimmed down by ten quality pounds without losing any lean body mass.

Ten pounds in over two months may seem daunting to some people, but you have to consider the context. Ten pounds can make an enormous difference in our health and self-confidence, and what is two months out of the course of 80 years of life?

If you're trying to lose a lot more weight, then it's okay to aim a little higher each week, but don't go too far below. Some of the "crash diets" that involve only 500 to 800 calories per day are very unsafe. We would never suggest attempting to lose more than 2 pounds per week, so plan for the long haul!

Regardless of your personal timeline, write out your goals and keep them handy! We are 42% more likely to achieve the goals we write down, so start your plan as soon as possible!

Get Started Today

Now that we've answered the question "how long does it take to lose weight?", you can start your journey toward a slimmer you today!

Stay motivated by keeping up with our latest tips, and if you want to speed up the weight loss process, feel free to try our weight loss supplements today!

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weight loss workout routine

This Is How to Create a Weight Loss Workout Routine

Erin Schnittker

Nearly half of all American adults have tried to lose weight in the past 12 months. Without a weight loss workout routine, however, you might struggle. Establishing a routine ahead of time can help you maintain consistency.

Remaining consistent as you work through your workout routine can help you accomplish your weight loss goals.

Not sure where to start? Here are a few tips that can help.

With these tips, you can develop the best workout routine based on your needs and goals. Read on to start slimming down today. 

Start Strategizing

Before you start working up a sweat, sit down to develop your entire strategy.

First, outline your goals. Setting specific and measurable goals can help you track your progress along the way. Otherwise, you might not realize certain types of exercises aren't helping you accomplish your goals.

Think of the different elements involved in your weight loss workout routine, too. For example, you'll need to consider:

  • Strength training
  • High-intensity interval training
  • Steady-state cardio
  • Active recovery
  • Your eating habits

If you're struggling to develop your strategy, consider working with a trainer or expert. Leveraging their experience and expertise can help you develop a more effective program. 

Adjust Your Diet

Even if you find the best exercises for weight loss, you'll struggle to accomplish your goals if you're not eating right. You need to consider how your diet can have an effect on your routine.

In order to lose weight, you'll need to create a calorie deficit. In other words, you need to eat fewer calories than you're burning.

You'll also need to consider what you're eating. Focus on quality calories and foods that are full of nutrients. 

Try to add foods to your routine that will boost your metabolic rate. These foods can help increase your metabolism while promoting fat loss. For example, you can start consuming more:

  • Fatty fish
  • MCT oil
  • Coffee
  • Eggs
  • Whey protein
  • Chili peppers
  • Oolong tea
  • Full-fat Greek yogurt
  • Olive oil
  • Apple cider vinegar
  • Green tea

As you make adjustments to your diet, make sure you're eating varied, colorful, and nutritionally dense foods. If you're struggling to get the nutrients you need, consider adding supplements to your routine. Otherwise, a vitamin and mineral deficiency could impact your ability to lose weight.

You can find weight loss supplements here.

Focus on eating whole foods like fruits, vegetables, whole grains, seeds, nuts, and legumes.

Keep track of what you're eating by keeping a food and weight diary. Make sure to measure your servings and control your portions, too.

Maintain Consistency

About 80% of people who shed a significant portion of body fat won't maintain that degree of weight loss for 12 months. It's not enough to develop a weight loss workout routine. You also need to stick with it.

In order to experience results, you need to maintain consistency over a period of time. 

Make sure you're choosing the best exercise routine based on your preferences. Otherwise, you won't feel excited about working out.

Start creating a general schedule. Think about when you'll work out and what types of exercises you'll complete. Then, schedule at least two recovery days.

Your active recovery day can include yoga, swimming, foam rolling, or a walk. These activities will keep you moving while giving your muscles time to heal.

Walking can help lower your stress levels and relieve soreness from previous workouts, too. Meanwhile, yoga and swimming can benefit your range of motion. 

Make a promise to yourself that you'll stick with your schedule. 

Establish Routines

As you begin researching the best exercises for weight loss, try to add variety to your schedule.

Avoid following the same workouts that complete the same pattern. Instead, mix up the activity, loads, miles, times, or reps. Otherwise, you could get bored.

Doing the same thing every single day can cause mental burnout. You could risk injuring yourself, too. 

Instead, try to work out a different area (abs, arms, legs, etc.) with each routine. 

Increase Intensity

In order to experience consistent progress, you need to make sure your workouts are getting harder over time. For example, you might increase the volume, load, or speed of completion. Challenge yourself by increasing the intensity.

Otherwise, you could plateau.

Don't make things harder on yourself too quickly. Instead, build up toward the challenge.

Challenge yourself slowly and gradually. Give yourself time to recover from previous workouts, too.

If you introduce a challenge too quickly, you could injure yourself, lose motivation, or burn yourself out.

Try maintaining each weight loss workout routine you develop for about four weeks. Then, change it up. 

Make sure to listen to your body, too. If you're not recovering in time, you likely intensified the workout too soon.

Track Your Progress

In order to develop an effective workout routine, it's important to track your progress along the way. Otherwise, you might not recognize what's working (or what's failing) to help you accomplish your goals.

For example, you can record times, loads, and miles.

Consider how your body feels, your recovery times, and your mental state, too.

If your progress is stalling, reevaluate your workouts. Consider adjusting your routine based on your data. For example, maybe you're increasing the challenge too quickly and therefore struggling.

Maybe you've lost your workout motivation because you've challenged yourself too quickly.

If you experience decreased performance, it's time to make a change! Adjusting your routine as needed can help you avoid a plateau. 

Meanwhile, seeing how much you've accomplished could give you the workout motivation you need to power through another week. 

Start Slimming: Develop Your Weight Loss Workout Routine Today

Ready to start slimming down? Use these tips to develop your own, personalized weight loss workout routine. With these tips, you can develop a routine designed with your goals in mind.

Then, you can start slimming down, eventually begin bulking up, and start loving the new you!

Eager to start slaying your goals? We're here to help.

Explore our best sellers today to grab everything you need for success! 

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