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May 2024

What Does Your Gym Stand For?

Magnesium: Your Body's Magic Mineral

SO_Magnesium-and-SleepEver heard of magnesium? It's not exactly a household name, but this mineral is a silent superhero inside your body. Think of it as the ultimate multitasker, involved in over 300 different functions that keep you running smoothly. We're talking muscles, nerves, bones, blood pressure, even sleep – magnesium has a hand in it all.

The thing is, many of us don't get enough magnesium from food alone. This can lead to a not-so-superheroic situation, with symptoms like muscle cramps, fatigue, and trouble sleeping. That's where magnesium supplements come in – like a trusty sidekick, they can help fill the gaps and get you back to feeling your best.

But hold on, there's more to the story than just popping a pill. Different forms of magnesium work better for different things. Plus, timing is key! So, let's break down the magnesium mystery and answer the burning question: when should you actually take that supplement?

Here's the TL;DR in bullet points (because we know you're busy):

  • Magnesium Deficiency Symptoms: Feeling like a deflated superhero? Muscle cramps, fatigue, poor sleep, and funky heart rhythms could be signs your magnesium levels are low.
  • Supplement Savvy: Skip the fancy lotions and potions – topical magnesium doesn't do much to boost your levels. Pills and powders are the way to go.
  • Timing is Everything: When you take your supplement depends on what you're using it for. Here's a cheat sheet:
  • General Deficiency: Any time of day with food is good.
  • Sleep Struggles: Take it before bed, and consider magnesium glycinate for extra snooze power.
  • Constipation Blues: Steer clear of nighttime magnesium oxide – it might keep you up with a bathroom emergency! Take it in the morning or afternoon, and consider splitting high doses.
  • Migraine Mayhem: Daily magnesium oxide in the morning might be your migraine-fighting hero.
  • Mind Your Mental Health: Magnesium might play a role in managing anxiety and depression, possibly by helping you sleep better and chill out your stress response. Talk to your doctor if you're thinking about using it for this.
  • Dosage Depends: The amount of magnesium you need varies based on your situation. We've got some recommendations for specific concerns below, but remember, it's always best to chat with your doc before starting any new supplements.

Deep Dive into Doses:

Now, let's get specific! Here's a breakdown of how much magnesium you might need for different issues:

  • Sleep: Science isn't 100% sure yet, but magnesium glycinate could be your nighttime buddy.
  • Constipation: Blast through the backup with 250-1000mg of magnesium oxide, or try magnesium citrate for short-term relief.
  • Migraines: Fight the head throbs with 400-600mg of magnesium oxide daily.
  • Mental Health: Feeling down? Studies suggest 250-500mg of magnesium glycinate or magnesium taurate might help, but remember, it shouldn't replace therapy or medication.

So, there you have it! Magnesium: the underappreciated mineral that might just be the key to unlocking your inner superhero. Remember, consult your doctor before adding anything new to your routine, but with the right approach, magnesium could be your secret weapon for a healthier, happier you!

Choose Your Hard!

Could L-Theanine Be the Solution to Sleepless Nights?

L-theanine, a naturally occurring compound, is gaining popularity for its potential benefits, particularly in improving sleep quality. With sleep disorders affecting a significant portion of the US population, natural supplements like L-theanine are being explored as alternatives to traditional sleep aids. This blog post covers what L-theanine is, its benefits, potential risks, and proper dosage.

The State of Sleep in the US

Sleep quality in the US is concerning, with a 2022 Gallup Survey reporting that 1 in 3 US adults experience poor sleep. Many turn to sleep aids, but L-theanine offers a natural option that may improve sleep without the side effects associated with some medications.

What is L-theanine?

L-theanine is an amino acid found in black and green tea leaves, basidiomycete fungus, and certain mushrooms. Amino acids are essential for various bodily functions, including:

  • Breaking down food
  • Repairing tissue
  • Providing energy
  • Building muscle
  • Boosting immune health
  • Producing hormones

L-theanine, combined with a healthy lifestyle, can help balance stress and improve sleep quality. It is available in tea form (white, green, matcha) and as a supplement pill.

Research Supporting L-theanine for Sleep

Studies show that L-theanine can improve sleep quality. A 2018 study found that daily doses of 450 to 900 mg for eight weeks improved sleep in individuals, though it was less effective for severe sleep disorders like insomnia.

Benefits of L-theanine for Sleep

Improved Sleep Quality

  • Alters neurotransmitters, increasing GABA, dopamine, and serotonin production.
  • Promotes calmness and positive feelings, enhancing both REM and non-REM sleep stages.

Reduced Anxiety and Stress

  • Increases serotonin and dopamine levels, reducing anxiety and promoting calmness.
  • A calmer mindset aids in better sleep.

Fewer Sleep Disruptions

  • Dopamine production enhances mood and movement control.
  • Combined serotonin and dopamine effects lead to better, uninterrupted sleep.


  • Unlike some sleep aids, L-theanine is non-addictive and doesn't cause withdrawal symptoms that can disrupt sleep.

Side Effects and Drawbacks of L-theanine

While generally safe, L-theanine should be taken in small doses (up to 900 mg daily) for no more than eight weeks. Overuse can cause:

  • Headaches
  • Drowsiness
  • Diarrhea
  • Nausea
  • Trouble focusing
  • Potential liver toxicity with prolonged high doses

L-theanine may also interact with blood pressure medications, so consulting a physician before starting is recommended.

Other Health Benefits of L-theanine

Improved Cognitive Function

  • Increases alpha brain waves, promoting calmness without drowsiness.
  • Enhances concentration and attention.

Immune System Support

  • Regulates immune cytokines, controlling cell activity and growth.
  • Primes T-lymphocyte cells, improving illness response.

Reduced Blood Pressure

  • Promotes calmness, potentially lowering stress-related blood pressure spikes.
  • Consult a physician if on blood pressure medication to avoid overly low blood pressure.

Weight Loss

  • Acts as a low-calorie snack alternative when consumed in tea form.
  • Reduces appetite with its umami flavor.
  • Lowers cortisol production, which can help prevent weight gain.


L-theanine offers several health benefits, including improved sleep quality, reduced anxiety, better cognitive function, and support for immune health and weight loss. While generally safe, it’s important to use it responsibly and consult a healthcare provider, especially if on medication. Integrating L-theanine with a healthy lifestyle can provide a natural, effective solution to enhance overall well-being.

Summary of Key Points

  •  L-theanine: Amino acid found in tea and certain mushrooms.
  • Benefits: Improves sleep quality, reduces anxiety, and is non-addictive.
  • Side Effects: Minor with overuse, potential medication interactions.
  • Dosage: Start with 200 mg, consult a physician if necessary.
  • Additional Benefits: Enhances cognitive function, supports immune health, helps with weight loss.

By incorporating L-theanine into your daily routine, you may find a natural way to improve your sleep and overall health.

Are you Busy or Producutive?

Show Up and Thank You

This advice is from world renowned author and strength and conditioning coach Dan John (Dan John University). It is simple and direct - which is what Dan is best at; making complicated topics easy to understand and execute upon.

If I were to add anything to these words of wisdom it would be: "Don't Give Up!"

Medal of Honor Workout - Britt Slabinski, USN

We've been doing weekly Medal of Honor workouts for over fifteen years. Every Sunday we pick a MOH recipient and honor them by doing a partner workout. These workout are pretty intense but really are the highlight of our training week. I can't deny that I am a little apprehensive at the start of the workout, but I always have a tremendous sense of accomplishment when we're done.

To learn about Britt Slabinski, USN, and the actions he took that made him a Medal of Honor recipient, please check out his page on the Congressional Medal of Honor Society website.

Live Today to Thrive Tomorrow

We're seeing many people approaching retirement, and some are actively preparing for a vibrant future. They prioritize healthy habits like sleep, diet, and exercise. Unfortunately, many others aren't taking steps today that will set them up for a fulfilling tomorrow.

The good news? You can start building your ideal retirement right now, with small changes that make a big difference. Here are three key areas to focus on:

Make Sleep Your Superpower
Quality sleep is the foundation for a healthy body and mind. Aim for a consistent sleep schedule, going to bed and waking up around the same time each day. Create a relaxing bedtime routine and ensure your bedroom is cool, dark, and quiet. This promotes restful sleep tonight and supports your cognitive function and overall health for years to come.

Build Muscle for a Stronger You
Muscle is more than just aesthetics; it's your "longevity organ." Studies show that maintaining or even increasing muscle mass can help you age gracefully and reduce your risk of chronic diseases. While cardio is important, don't neglect strength training exercises 3-4 times a week to build and maintain muscle. This will give you the strength and mobility you need to enjoy an active life in retirement.

Fuel Your Body with Protein
Protein is the building block of every cell in your body, and it's especially important as you age. Unfortunately, protein synthesis naturally decreases as we get older. To counteract this and maintain muscle mass, prioritize protein at every meal and snack. Think lean meats, fish, eggs, legumes, and nuts. Fill in the rest of your plate with fiber-rich vegetables and complex carbohydrates for sustained energy. Remember, when in doubt, add more protein!

Bonus Tip: Prioritize Preventative Healthcare
Regular checkups with your doctor and dentist are crucial for catching potential health issues early. Schedule these appointments in advance and make sure to attend them. Additionally, take your medications as prescribed and don't hesitate to reach out to your doctor if you're feeling unwell. Early intervention can make a world of difference.

By incorporating these simple habits into your daily routine, you'll be well on your way to a healthy, fulfilling retirement. Remember, it's never too late to start investing in your future well-being!

The Rock and Roll Sit Out

If you need an exercise that targets the abs from multiple angles as well as working on abdominal and positional control, the Rock and Roll Sit Out might be for you! This exercise is best done slowly with attention to posture and smooth transitions. Give it a try and let me know what you think!

The Pareto Principle - The Secret to Success in the Gym?

The Pareto Principle states the eighty percent of your success will be generated by twenty percent of your efforts. This has been proven in economics, productivity, and even in nature. So what does this have to do with training?

It's simple: eighty percent of your results are going to come from twenty percent of your training. In particular, exercises that have a big bang for the buck. I'm sure you can think of several, because you some them in pretty much EVERY workout: Deadlifts, Swings, Goblet Squats, Cleans, and Burpees.

I'm sure you're starting to see a pattern here. The exercises that are the hardest, and recruit the most muscles, are the ones that are going to get you stronger and give you the results you are looking for. Also, keep in mind that by keeping the workouts short and high intensity, we're making sure that the limited training time you have available to you is well spent and productive.