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  • Why Magnesium Matters  – Total Gym Pulse

    Why Magnesium Matters  – Total Gym Pulse


    Why Magnesium Matters 

    Supplementing magnesium has become increasingly important due to modern agricultural practices that have significantly depleted the soil of its natural mineral content. As a result, even the healthiest diets often fall short in providing the necessary levels of magnesium.

    Why Soil Depletion Matters:

    • Over farming: Continuous cropping and industrial farming methods strip the soil of essential nutrients, including magnesium, without adequate replenishment.
    • Chemical Fertilizers: Most fertilizers focus on macronutrients (nitrogen, phosphorus, potassium) but ignore magnesium and other trace minerals.
    • Decline in Magnesium-Rich Foods: Crops grown in nutrient-deficient soil naturally have lower magnesium levels, leading to reduced magnesium intake for people consuming those foods.

    Here is a list of the many benefits of magnesium:

    1. Supports Muscle Function

    Magnesium helps regulate muscle contractions and relaxations by controlling the movement of calcium into and out of cells. Adequate magnesium prevents muscle cramps, spasms, and soreness, especially after physical activity or prolonged tension. It’s also essential for keeping your heart, which is a muscle, functioning properly.

    1. Boosts Energy Production

    Magnesium is crucial for producing energy in your body at a cellular level. It activates adenosine triphosphate (ATP), the molecule that serves as an energy currency. Without magnesium, your cells can’t efficiently convert food into the fuel needed for physical activity, brain function, and overall vitality.

    1. Strengthens Bones

    While calcium gets the spotlight for bone health, magnesium plays an equally important role. It helps regulate calcium levels and contributes to bone formation. Magnesium also activates vitamin D, which aids in calcium absorption. Adequate magnesium is associated with improved bone density and a reduced risk of osteoporosis.

    1. Promotes Heart Health

    Magnesium maintains a steady heartbeat by supporting proper electrical signals in your heart cells. It prevents irregular heart rhythms (arrhythmia) and regulates blood vessel tone, aiding healthy blood pressure. By relaxing blood vessels, magnesium reduces strain on the heart and lowers the risk of cardiovascular disease.

    1. Eases Stress and Anxiety

    Magnesium helps calm the nervous system by regulating neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation. It also lowers cortisol levels (the stress hormone) and reduces overactivity of the nervous system, helping to ease anxiety and restore emotional balance.

    1. Improves Sleep Quality

    Magnesium promotes relaxation and triggers the release of melatonin, the hormone responsible for regulating sleep cycles. Its calming effects on the nervous system make it easier to fall asleep and stay asleep longer. Many find that magnesium supplementation improves the depth and quality of their rest.

    1. Enhances Digestion

    Magnesium supports healthy digestion by relaxing the muscles in the digestive tract, making bowel movements smoother. It acts as a natural laxative, drawing water into the intestines and stimulating peristalsis (the muscle contractions that move food through your system). This can help reduce bloating, indigestion, and constipation.

    1. Balances Blood Sugar

    Magnesium plays a vital role in glucose metabolism and insulin regulation. It helps your body efficiently transport sugar from the bloodstream into your cells. Low magnesium levels are linked to insulin resistance, a precursor to type 2 diabetes. Maintaining adequate magnesium improves blood sugar control and reduces the risk of metabolic disorders.

    1. Reduces Inflammation

    Magnesium helps regulate the body’s inflammatory response by influencing markers like C-reactive protein (CRP). Chronic low magnesium levels have been associated with higher inflammation, which can contribute to conditions such as arthritis, heart disease, and autoimmune disorders. Adequate magnesium reduces oxidative stress and inflammation, promoting long-term health.

    Foods that are high in magnesium include avocados, bananas, dried figs, Swiss chard, kale, spinach, salmon, mackerel, halibut, and seeds such as chia, pumpkin and flax.

    Magnesium truly is a multi-tasking nutrient, essential for the body’s optimal functioning across numerous systems. By ensuring adequate intake, you can unlock significant benefits for your overall health and well-being.

     



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  • March is Nutrition Month – Total Gym Pulse

    March is Nutrition Month – Total Gym Pulse


    Over the years, I feel we’ve lost touch with the true meaning of food. With so many diets, trends, and supplements constantly being promoted, it’s easy to forget that food is more than just calories—it’s information for our cells.

    Food fuels us at a deep, cellular level, providing the nutrients we need for vitality, sustained energy, and, most importantly, a healthy digestive system. We’ve all heard the saying, “We are what we eat,” but the truth is, we are what we digest. No two bodies process food the same way, which makes nutrition highly individual.

    This Nutrition Month, I encourage you to look beyond the trends and reconnect with the purpose of food: to nourish, heal, and sustain you from the inside out. What does nutrition mean to you?

    When stocking your home, focus on real, whole foods—fresh vegetables, quality proteins, healthy fats, and nutrient-dense snacks. If a product has a long list of unrecognizable ingredients or artificial additives, it’s best left on the shelf.

    By eliminating these foodless, processed items from your home, you set yourself up for better digestion, sustained energy, and overall well-being. Start by making small changes, reading ingredient labels, and prioritizing foods that truly nourish your body.

    Getting adequate fiber is crucial for maintaining a healthy colon. Fiber acts like a natural broom, sweeping out unnecessary waste that builds up from overeating, poor food choices, stress, and sluggish digestion. Without enough fiber, toxins and waste can linger in the body, leading to bloating, discomfort, and an overburdened digestive system.

    The key is to remember that fiber is not meant to stay in our bodies, it’s there to aid the elimination process. That’s why consuming enough raw foods, like fresh fruits and vegetables, is essential. These foods provide the insoluble and soluble fiber needed to support digestion, regulate bowel movements, and promote overall gut health.

    By making fiber-rich whole foods a daily priority, you help your body naturally detoxify, improve nutrient absorption, and create the foundation for long-term digestive wellness.

    Best Fiber-Rich Foods

    Vegetables (Insoluble + Soluble Fiber)

    • Leafy greens (kale, spinach, Swiss chard)
    • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
    • Carrots
    • Zucchini
    • Bell peppers (specifically red, yellow, orange ) 
    • Celery
    • Artichokes (one of the highest fiber veggies!)

    Fruits (Soluble + Insoluble Fiber)

    • Berries (raspberries, blackberries, blueberries, strawberries)
    • Apples (with skin)
    • Pears
    • Oranges & citrus fruits
    • Bananas (especially slightly green ones, rich in resistant starch)
    • Figs & prunes

    Seeds & Nuts (Mostly Insoluble Fiber)

    • Flaxseeds (also provide omega-3s)
    • Chia seeds (high in both fiber and healthy fats)
    • Pumpkin seeds
    • Almonds & walnuts

    Tips to Increase Fiber Intake

    • Eat a variety of raw and cooked vegetables daily.
    • Keep the skin on fruits and vegetables when possible.
    • Add seeds to smoothies, yogurt, or salads.
    • Soak and sprout legumes for better digestion.
    • Stay hydrated—fiber needs water to work effectively!

    A diet rich in whole, unprocessed foods ensures you’re getting a balanced mix of fiber to support digestion, detoxification, and overall health.

    The following is a list to help you make better choices when it comes to proteins and fats 

    Best & Healthiest Sources of Animal and Vegan Protein

    Animal-Based Protein Sources:

    1. Grass-Fed Beef – Higher in omega-3s, CLA (conjugated linoleic acid), and essential amino acids.
    2. Pasture-Raised Poultry (Chicken & Turkey) – Free from antibiotics and added hormones, providing lean protein.
    3. Wild-Caught Fish (Salmon, Sardines, Mackerel) – Rich in high-quality protein and anti-inflammatory omega-3 fatty acids.
    4. Organic, Pasture-Raised Eggs – A nutrient powerhouse with choline, B vitamins, and bioavailable protein.
    5. Grass-Fed Organ Meats (Liver, Heart, Kidney) – Packed with iron, vitamin A, and B vitamins.
    6. Bone Broth & Collagen – Supports gut health, joints, and skin while providing easily digestible protein.
    7. Raw & Unpasteurized Dairy (If tolerated) – Grass-fed raw milk, kefir, and cheese contain bioavailable protein and probiotics.

    Vegan Protein Sources:

    1. Lentils & Legumes (Chickpeas, Black Beans, Kidney Beans) – High in fiber, iron, and plant-based protein.
    2. Quinoa – A complete protein with all nine essential amino acids.
    3. Hemp Seeds – Rich in protein, healthy fats, and magnesium.
    4. Chia Seeds – Contain protein, fiber, and anti-inflammatory omega-3s.
    5. Spirulina & Chlorella – Blue-green algae loaded with protein, B vitamins, and detoxifying properties.
    6. Tempeh & Natto (Fermented Soy) – High in protein and beneficial probiotics, but best when organic and non-GMO.
    7. Nuts & Nut Butters (Almonds, Walnuts, Cashews) – Provide protein along with healthy fats, but should be eaten in moderation.
    8. Nutritional Yeast – High in B12 and a great protein boost for plant-based diets.

    Both animal and vegan protein sources have their benefits, and the best approach is choosing high-quality, minimally processed options that align with your dietary needs and digestion.

    Best & Worst Oils for Health

    The oils we consume play a huge role in inflammation, heart health, and overall well-being. Choosing the right oils can support brain function, hormone balance, and reduce inflammation, while the wrong oils can lead to oxidative stress, poor digestion, and chronic disease.

    • Best, Healthiest Oils (Cold-Pressed, Unrefined, and Stable at High Heat)

    Best for Cooking (Stable at High Heat)

    1. Extra Virgin Olive Oil – High in antioxidants and monounsaturated fats; best for low to medium-heat cooking.
    2. Avocado Oil – Rich in heart-healthy fats, with a high smoke point (great for sautéing and roasting).
    3. Coconut Oil – Antimicrobial properties, medium-chain triglycerides (MCTs) for energy, good for baking and medium-heat cooking.
    4. Grass-Fed Butter & Ghee – Nutrient-dense, rich in vitamins A, D, E, and K, and high in healthy saturated fats.
    5. Tallow & Lard (From Pasture-Raised Animals) – Traditional cooking fats, stable at high temperatures, rich in fat-soluble vitamins.

    Best for Cold Use (Drizzling, Dressings, & Dips)

    1. Flaxseed Oil – High in omega-3s, great for salad dressings (should not be heated).
    2. Walnut Oil – Rich in polyphenols and omega-3s, great for drizzling.
    3. Pumpkin Seed Oil – High in antioxidants and minerals, best used cold.

    Oils to Avoid (Highly Processed & Inflammatory)

    These oils are highly refined, often oxidized, and contribute to chronic inflammation, poor heart health, and metabolic issues.

    1. Canola Oil – Highly processed, often hydrogenated, and stripped of nutrients.
    2. Soybean Oil – High in omega-6s, leading to an imbalance in the omega-3/6 ratio.
    3. Corn Oil – Genetically modified and often oxidized before consumption.
    4. Sunflower & Safflower Oils (Refined) – High in omega-6s, which can increase inflammation when consumed excessively.
    5. Grapeseed Oil – Marketed as healthy but high in unstable polyunsaturated fats.
    6. Vegetable Oil (Generic blends) – Usually a mix of cheap, highly processed oils (corn, soybean, canola).

    Rice Bran Oil – Often refined and contains unstable fats that break down under heat



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