Read time: 5 mins Word count: 748

☀️ Good morning. Today, Friday January 10, is known as National Quitters Day🏴‍☠️ for some but not for us! Enjoy the next 748 words dedicated to health & wellness trends.

Want extra motivation, one of our favorite authors, James Clear, says:

“Success is the product of daily habits – not once in a lifetime transformations.” ~ Atomic Habits, get your own copy 👉 here on Amazon

In any case, we hope that this newsletter gives the punch 💥 🥊 you need to tackle the weekend. Sort of like this 👇

Ok enough playin’ around, let’s get into some trends and tacticals that you can go into the weekend strong.

📈 Protein powder is trending

👀 People are looking for protein powder. Some might think that it’s just for getting your pump on like Arnold 🏋️‍♂️

There is more (a lot more) to protein powder than just getting your pump on in the gym. Everyone benefits from higher protein levels. Studies show that the recommended daily protein intake is based on the minimal amount to avoid malnutrition. 🤯 

💬 According to Doctor Stacy Sims, “the recommended intake for protein for women has been based on sedentary older men and really poor nitrogen studies”. Want more from Dr. Sims, you might like this 👇

You might be saying but I eat a balanced diet. Why would I need protein powder? After tracking our meals for 1 month, which was everything we ate, with Cronometer, it became clear that we struggled to hit the required intake everyday. We calculated our required protein intake and found that we both needed more.

🦸‍♀️ This is where protein powder can come to the rescue. As a supplement, it helps to mitigate deficiencies. By simply adding a shake in the morning and a shake in the afternoon, we were able to boost our daily protein intake by 90 grams.

Protein does lots of good things to the body 👉 helps regulate hormones, promote satiety (feeling full), and helps to build and maintain lean muscle mass.

So if protein powder is good to take; does this mean that all are created equal?

Not exactly. Our Instagram post helps to explain 👇

If you want to learn more about protein powder, check out this article 👉 simplydished.com.

Next up…

Cold and flu season is trending in a big way

The media is saying the cold and flu season started off slow, but now is back with a vengeance. With RSV, COVID and other flu-like symptoms on the rise, many are trying to build up their immunity and avoid a potential quad-demic.

Why B-vitamins are crucial for immune function:

B-vitamins and improved immunity. While most seem to run towards vitamin C anytime the cold and flu season arrives – there are many benefits for using B vitamins. However, B-vitamins play a far more foundationary role in maintaining a strong immune system by improving immune cells and the body’s ability to fight infections.

Let’s explore.

💊 Vitamin B6 helps produce immune cells like T lymphocytes and B lymphocytes, which are vital for fighting pathogens.

💊 Vitamin B12 is key for the production of red and white blood cells, which circulate and protect the body from harmful invaders.

💊 Vitamin B9 aka folate is necessary for the creation of DNA in immune cells, enabling the body to build a robust immune response.

If immunity is your concern this season, talking to your doctor about increasing B-vitamins might have a greater impact to your health than the famous vitamin-C. We were prescribed B-vitamins and have found the following to be true for us.

✅ Stronger immune system with less cases of being sick

✅ Happier mood and better stress response

✅ Benefits to cholesterol (helps ⬆️ HDL and ⬇️ LDL)

✅ Methylated B9 can also help your body process folic acid (this is genetic and can be determined with a blood test. So talk to your doctor if you like to know more.)

Along with a healthy routine and exercise, vitamins help us to operate at our best – thus able to achieve more.

We also like Host Defense Mycoshield Throat Spray (cinnamon flavor) and we think it’s more than a placebo. It’s available 👉 here on Amazon.

Try it out and let us know what you think.

That’s a wrap on the newsletter. Happy Friday. Remember today is not quitters day, rather it is a great Friday before going into the weekend strong 💪

See you next week and throughout the week on social.

Want to listen to the newsletter? We got you covered 👇

Source citations: 

Stach K, Stach W, Augoff K. Vitamin B6 in Health and Disease. Nutrients. 2021 Sep 17;13(9):3229. doi: 10.3390/nu13093229. PMID: 34579110; PMCID: PMC8467949.

• https://pmc.ncbi.nlm.nih.gov/articles/PMC8467949/ 

Batista KS, Cintra VM, Lucena PAF, Manhães-de-Castro R, Toscano AE, Costa LP, Queiroz MEBS, de Andrade SM, Guzman-Quevedo O, Aquino JS. The role of vitamin B12 in viral infections: a comprehensive review of its relationship with the muscle-gut-brain axis and implications for SARS-CoV-2 infection. Nutr Rev. 2022 Feb 10;80(3):561-578. doi: 10.1093/nutrit/nuab092. PMID: 34791425; PMCID: PMC8689946.

• https://pubmed.ncbi.nlm.nih.gov/34791425/

Kunisawa J, Hashimoto E, Ishikawa I, Kiyono H. A pivotal role of vitamin B9 in the maintenance of regulatory T cells in vitro and in vivo. PLoS One. 2012;7(2):e32094. doi: 10.1371/journal.pone.0032094. Epub 2012 Feb 20. PMID: 22363800; PMCID: PMC3282783.

• https://pmc.ncbi.nlm.nih.gov/articles/PMC3282783/