Health & Fitness Blog

HOW TO LOWER CORTISOL WITH SUPPLEMENTS: A COMPLETE GUIDE

Jun 05, 2026 14 Min Read

Cortisol isn't the enemy. On the contrary, it's essential. But when it stays elevated chronically due to ongoing stress, poor sleep, or hormonal changes, it can quietly undermine your health,...

BEST SUPPLEMENTS FOR BLOATING: WHAT ACTUALLY WORKS AND WHY

Jun 05, 2026 6 Min Read

Supplements for bloating are among the most common things my female clients ask me about, and for good reason. You’re making all the ‘right’ choices for your diet, training regularly,...

SIGNS PROBIOTICS ARE WORKING — AND SIGNS THEY’RE NOT

Jun 03, 2026 9 Min Read

If you’ve been taking your probiotic faithfully for a couple of weeks and wondering whether anything is actually happening, you’re not alone. The signs probiotics are working can be subtle...

IS CREATINE GOOD FOR MENOPAUSE? WHAT THE RESEARCH SAYS ABOUT MUSCLE, BONE, AND BRAIN

Jun 01, 2026 9 Min Read

Menopause brings a cascade of changes that affect muscle, bone, brain, and mood all at once. If you’re looking for evidence-based ways to support your body through this transition, creatine...

BEST DIGESTIVE ENZYMES: WHAT TO LOOK FOR AND WHY THEY WORK

Jun 01, 2026 6 Min Read

The best digestive enzymes do one thing well: help your body break down what you eat so you can actually absorb the nutrients in it. If you often feel...

CAN YOU TAKE PROBIOTICS ON AN EMPTY STOMACH? HERE'S WHAT TO KNOW

May 29, 2026 7 Min Read

Can you take probiotics on an empty stomach, or is that a recipe for disaster? If you’ve ever asked yourself that question while holding your morning cup of coffee in...

HOW MUCH CREATINE SHOULD YOU TAKE? A DOSAGE GUIDE FOR MEN AND WOMEN

May 29, 2026 8 Min Read

Creatine is one of the most straightforward supplements to use, but the number of conflicting dosage recommendations online makes it more confusing than it needs to be. Is there a...

VITAMINS TO BALANCE HORMONES FOR FEMALES: WHAT ACTUALLY WORKS

May 27, 2026 8 Min Read

If you're searching for vitamins to balance hormones for females, chances are you already know something feels off. Maybe it's the mood swings that show up like clockwork. The fatigue...

BENEFITS OF CREATINE FOR WOMEN: WHAT THE RESEARCH ACTUALLY SHOWS

May 27, 2026 6 Min Read

While creatine use is more common among men, that doesn’t mean women benefit any less. In fact, women may have even more to gain from creatine supplements. Research shows that...

HIGH-PROTEIN KEY LIME PIE SHERBET

May 27, 2026 2 Min Read

Craving a refreshing, fruity treat that actually supports your protein goals? This Key Lime Pie Sherbet recipe delivers 22 grams of protein and only 109 calories in two delicious ways! ...

7 BEST TRICEP EXERCISES & WORKOUTS FOR STRONGER ARMS

May 26, 2026 9 Min Read

If you want to build stronger arms, you'll want to focus on your triceps! After all, they make up about two-thirds of your upper arm. Strong triceps aren't just for...

DOES CREATINE HELP YOU LOSE WEIGHT? HERE'S WHAT THE RESEARCH ACTUALLY SHOWS

May 25, 2026 9 Min Read

If you're working on losing fat and someone suggested creatine, your first instinct might be to say no, doesn't creatine make you gain weight? The truth? Creatine won’t ‘make you...

BEST HIIT WORKOUTS FOR ALL FITNESS LEVELS

May 22, 2026 7 Min Read

HIIT training is something that's gained a lot of popularity in the fitness community. In fact, a lot of gyms and chains have popped up over the years, potentially as...

CREATINE LOADING PHASE: WHAT IT IS, HOW TO DO IT, AND WHETHER YOU NEED TO

May 22, 2026 7 Min Read

If you've just picked up your first tub of creatine, you've probably come across the term "loading phase" and wondered whether it's something you actually need to do or just...

THE TOP 12 CABLE MACHINE AB EXERCISES

May 22, 2026 11 Min Read

Cable ab workouts are one of the most effective ways to build core strength and visible definition. Unlike bodyweight crunches, ab workouts on a cable machine provide constant tension....

IS CREATINE SAFE FOR TEENS? WHAT PARENTS AND ATHLETES NEED TO KNOW

May 21, 2026 7 Min Read

Parents and athletes often ask whether creatine is safe for teens before adding it to a routine, but the answer isn’t black and white. This guide brings clarity to the...

When to Take Pre-Workout for Maximum Performance & Energy

WHEN TO TAKE PRE-WORKOUT TO MAX PERFORMANCE & ENERGY

May 21, 2026 7 Min Read

Regardless of whether fitness has been a part of your lifestyle for a long time or you're just getting started ... we're all familiar with pre-workouts. If you're wondering when...

CREATINE GUMMIES VS. POWDER: WHICH ONE ACTUALLY WORKS?

May 21, 2026 10 Min Read

Do creatine gummies work, or are they just another fad infiltrating the health and fitness industry? With more supplements to choose from than ever, it can be difficult to gauge...

WHAT ARE OMEGA-3 FATTY ACIDS?

May 21, 2026 5 Min Read

Omega-3s get talked about a lot, but they’re often oversimplified. Some people think they’re just “heart supplements.” Others assume a scoop of flaxseed covers everything. The reality is that there’s...

BEST CREATINE FOR WOMEN OVER 40: WHY IT MAY BE MORE IMPORTANT THAN EVER

May 20, 2026 8 Min Read

If you’re a woman over forty and wondering if creatine is the right choice for you, the answer is yes. In fact, creatine might be even more important today than...

LOW CALORIE HIGH PROTEIN FOODS: 11 OPTIONS THAT DELIVER MORE PROTEIN PER CALORIE

May 20, 2026 9 Min Read

Ever eaten a big meal only to be hungry again just an hour later? Chances are that meal didn’t have enough protein to keep you full for long. Meals that...

BEST CREATINE FOR WOMEN: WHAT IT DOES, WHO NEEDS IT, AND HOW TO USE IT

May 18, 2026

Creatine has long been seen as a “men’s supplement,” but compelling research shows women may benefit the most—without the commonly feared bulk. This guide explains the best creatine for women,...

COMPLETE GUIDE TO CALCIUM BENEFITS AND SUPPLEMENTS

May 16, 2026 5 Min Read

Growing up, many of us were told to drink our milk by our parents, because “it will help you build strong bones.” They said that because milk contains calcium. But...

WHAT HAPPENS WHEN YOU STOP TAKING CREATINE? DEBUNKING THE MYTH OF “LOST GAINS”

May 15, 2026

Ironically, I learned the answer to “What happens when you stop taking creatine?” firsthand after routine bloodwork revealed I had elevated creatinine levels. (In all fairness, I also carry a...

SYMPTOMS OF HIGH CORTISOL LEVELS IN WOMEN: HOW TO RECOGNIZE CORTISOL DYSREGULATION

May 14, 2026 12 Min Read

If you're researching the symptoms of high cortisol levels in females, you're probably already living some of them. Stubborn belly fat. Wired at night but exhausted in the morning. Sugar...

DOES CREATINE MAKE YOU BLOATED? WHAT'S ACTUALLY HAPPENING

May 11, 2026 7 Min Read

If you’re thinking about taking creatine, you’ve probably heard that it can trigger weight gain and a “bloated” feeling. But does creatine make you bloated, or is that just a...

WHAT IS CORTISOL AND HOW DO YOU REGULATE IT?

May 11, 2026 4 Min Read

The human body has a ton of different hormones, which are responsible for all sorts of different bodily processes. One of the most popular of these hormones is cortisol....

DOES CREATINE EXPIRE? WHAT TO KNOW ABOUT CREATINE SHELF LIFE

May 11, 2026 7 Min Read

Many people find an old tub of creatine in the back of a cabinet and wonder, “Does creatine expire?” Before tossing out your old creatine powder, stop and read this...

HIGH PROTEIN LOW CARB SNACKS: 15 EASY OPTIONS TO INCREASE YOUR PROTEIN INTAKE

May 07, 2026 7 Min Read

Have you ever been in a snacky mood and polished off a bag of chips only to feel hungry an hour later? You’re not the only one! Chips are an...

CAN YOU PUT PROTEIN POWDER IN COFFEE? (YES — HERE’S HOW TO DO IT RIGHT)

May 06, 2026 4 Min Read

What’s the first thing you grab when running late in the morning: coffee or breakfast? If you said coffee, believe me, you’re not alone. Wouldn’t it be great to have...

DOES MILK HAVE PROTEIN? HOW MUCH IT CONTAINS AND IF IT’S ENOUGH

May 06, 2026 7 Min Read

Growing up, there was nothing quite like coming home to a cold glass of milk and some cookies. Not only was it refreshing, but as kids, we learned that drinking...

HOW LONG DOES CREATINE TAKE TO WORK? A WEEK‑BY‑WEEK TIMELINE

Apr 23, 2026 10 Min Read

If you’ve just started taking creatine and are curious about when you’ll see results, you’re in good company. Many people want to know how long creatine takes to work, when...

DOES CREATINE BREAK A FAST? WHAT THE SCIENCE SAYS

Apr 23, 2026 7 Min Read

Creatine is a well-known supplement for boosting strength and performance. If you use it and practice intermittent fasting, you might wonder if creatine breaks a fast or impacts goals like...

DRY SCOOPING CREATINE: IS IT SAFE AND EFFECTIVE?

Apr 23, 2026 6 Min Read

Dry scooping creatine means swallowing the powder directly without mixing it in liquid first. While this method has gained popularity on social media, it doesn’t provide any clear benefits and...

CAN YOU PUT CREATINE IN COFFEE?

Apr 22, 2026 7 Min Read

If you’re a coffee lover wondering, “Can you put creatine in your coffee?”, the good news is that it’s usually safe to do so. That said, there are a few...

CREATINE BENEFITS: IF IT’S SAFE, WHAT IT DOES, AND WHO IT’S FOR

Apr 22, 2026 8 Min Read

When you’re at the beginning of your fitness journey, it’s easy to feel overwhelmed by the sheer number of supplements on the market. Protein, pre-workout, amino acids, the list is...

HOW MUCH WATER SHOULD YOU DRINK ON CREATINE?

Apr 10, 2026 7 Min Read

Despite what you might see in the gym, you don’t have to drink large gallon jugs of water when taking creatine. What’s more important is staying hydrated in a manner...

CAN YOU TAKE CREATINE ON AN EMPTY STOMACH?

Apr 10, 2026 7 Min Read

Most people can take creatine on an empty stomach, but some feel better when they have it with food. For most, comfort is more important than any small difference in...

CAN YOU TAKE CREATINE WITHOUT WORKING OUT?

Apr 10, 2026 8 Min Read

Creatine is often used by gymgoers looking to enhance athletic performance and build muscle. But what if you don’t exercise? Can you take creatine without working out? While most of...

HOW TO TAKE CREATINE MONOHYDRATE: A BEGINNER’S GUIDE

Apr 10, 2026 8 Min Read

Creatine monohydrate is an evidence-backed compound that’s typically taken by those looking to enhance performance and support strength and muscle gains. If it’s your first time taking creatine, there are...

THE NEW FOOD PYRAMID (2026): WHAT CHANGED AND WHAT IT REALLY MEANS

Apr 10, 2026 9 Min Read

Quick Summary: New Food Pyramid At the beginning of 2026, the Departments of Health and Human Services and Agriculture released a new food pyramid to replace MyPlate. This new pyramid...

THE GLP-1 DIET: WHAT TO EAT (AND WHAT TO AVOID) FOR SUSTAINABLE RESULTS

Apr 10, 2026 13 Min Read

Over the past ten years, GLP-1 receptor agonists (GLP-1RAs) such as Ozempic, Wegovy, and Mounjaro have taken the pharmaceutical world by storm. Unfortunately, misinformation about these medications has also taken...

ONE WHEY OR ANOTHER: IS GRASS-FED WHEY PROTEIN BETTER?

Feb 24, 2026 9 Min Read

Feeling overwhelmed by the sea of health and fitness advice out there? One of the trends you’ve probably seen in the fitness world recently is grass-fed whey protein powder. Unfortunately,...

MEET LEXI JOHNSON: 1ST PHORM ELITE ATHLETE

Jan 19, 2026 4 Min Read

Hi, I’m Lexi Johnson, founder of Lexi J Wellness and 1st Phorm Elite Athlete. If you’re anything like the women in our community, you wear a lot of hats: mom,...

WHAT ARE PRENATAL VITAMINS? BENEFITS & KEY NUTRIENTS

Dec 08, 2025 6 Min Read

Prenatal vitamins are multivitamin supplements designed specifically for women who are pregnant, trying to conceive, or nursing. While we can get many of these nutrients through our diet, pregnancy significantly...

HIGH-PROTEIN VEGAN MEAL PREP IDEAS

Oct 27, 2025 10 Min Read

If you live a plant-based lifestyle, you probably know just how hard it can be to get protein. I get it! When most high-protein foods come from animal sources, it's...

COLOSTRUM VS. COLLAGEN: WHICH SUPPLEMENT IS RIGHT FOR YOU?

Sep 09, 2025 6 Min Read

When it comes to health supplements, there are so many options that it can feel overwhelming. Two that often get compared are bovine colostrum and collagen. At first glance, they...

MASTERING THE GUILLOTINE PRESS

Sep 02, 2025 9 Min Read

When it comes to chest training, most people think of the standard bench press. It is, after all, the most popular chest exercise. But what if you want to fill...

COLOSTRUM SUPPLEMENTS: TOP PICKS & BENEFITS

Aug 26, 2025 5 Min Read

Lately, there's been a whole lot of buzz in the supplement world around colostrum. Chances are, that's why you're here ... To see what all the hype is about. Many...

COLOSTRUM AND GUT HEALTH: WHAT THE SCIENCE SAYS

Aug 25, 2025 6 Min Read

When it comes to your overall health, your gut plays a much bigger role than most people realize. It doesn’t just break down food. It also affects your immune system,...

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1st Phorm Supplement, Fitness, & Nutrition Articles