Health & Fitness Blog | 1st Phorm

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 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...

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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...

BENEFITS OF WATER: WHY HYDRATION IS ESSENTIAL FOR FAT LOSS

May 10, 2022 5 Min Read

It might sound too good to be true, but many studies have shown a link between drinking water and a person’s ability to lose excess fat. Not only can hydration help...

HOW TO GET ELECTROLYTES

May 06, 2022 5 Min Read

Electrolytes are an important part of living a healthy life. They help your body complete many essential processes. But, what are electrolytes? Why are they important? How can I make...

BULKING VS CUTTING: WHAT'S THE DIFFERENCE?

May 03, 2022 12 Min Read

If you're interested in fitness, you've probably heard about "bulking vs cutting" before. They're pretty popular terms that get thrown around, especially in bodybuilding. But what do they actually...

WEIGHT LOSS FOR BEGINNERS: IDENTIFYING OBSTACLES

May 02, 2022 11 Min Read

Losing weight is hard. Some people try to lose weight their whole lives only to lose and gain the same ten pounds over and over again. I myself have struggled...

HOW TO STAY ON TRACK WITH YOUR FITNESS WHEN YOU’RE OUT OF TOWN

Apr 29, 2022 7 Min Read

Let's be real … Staying on track with your fitness while traveling can feel like trying to do squats on a moving treadmill. But in all seriousness: You're out of...

LOW GLYCEMIC FOODS: YOUR COMPLETE GUIDE

Mar 25, 2022 8 Min Read

Ever eat a meal and feel like you could run through a brick wall … only to crash like a toddler missing nap time 30 minutes later? Yeah, I'm right...

6 STEPS TO CREATING YOUR SUCCESSFUL FITNESS BRAND

Mar 21, 2022 9 Min Read

If you’re overwhelmed by what you think you need to do ... and what you need to know before building your fitness brand ... relax. If you feel confused about...

WHY VITAMINS MATTER TO YOUR HEALTH

Mar 04, 2022 7 Min Read

What are vitamins? Such a simple question, yet a fairly involved answer. To start vitamins are micronutrients. There is a big difference between micronutrients and macronutrients. So let me explain...

AT-HOME WORKOUT GUIDE: DOING MORE WITH LESS

Feb 28, 2022 7 Min Read

As you know, life does not always go according to plan. Right now, with current events, we are relearning that fact of life first hand. BUT, the good news is...

GOOD BEGINNER WORKOUTS AT HOME

Feb 01, 2022 7 Min Read

A lot of people think you need a gym to get in shape. After all, it is where most people go to work out. But guess what? You don’t...

WHAT’S THE BEST DIET FOR FAT LOSS?

Feb 01, 2022 6 Min Read

For years, eating 6 meals a day was thought to stoke the metabolism by feeding it small frequent meals throughout the day. In fact, the initial research on this was...

WALKING FOR WEIGHT LOSS: AN UNDERRATED METHOD

Jan 24, 2022 8 Min Read

Let's be real … When most people think about losing weight, walking for weight loss isn't the first thing that comes to mind. It's not flashy. It's not intense. ...and...

WHAT IS A MEAL REPLACEMENT PROTEIN POWDER?

Jan 11, 2022 7 Min Read

Getting enough protein and quality nutrition are some of the biggest struggles for people trying to live a healthy lifestyle. Whether your goal is fat loss, muscle gain, or...

WHAT IS PEA PROTEIN? COMPLETE GUIDE TO BENEFITS AND USES

Jan 06, 2022 8 Min Read

Protein is an important nutrient that many people neglect. Plus, when it comes to fitness goals, protein becomes even more important. If you want to lose fat, build muscle,...

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WHAT IS NITRIC OXIDE?

Jan 03, 2022 7 Min Read

If I asked you, "What is nitric oxide?" would you think of the laughing gas they give you at the dentist? Really, it wouldn't be a bad guess. It wouldn't...

IMPROVING GUT HEALTH

Dec 20, 2021 7 Min Read

You are what you eat, or at least that’s how the saying goes. But it’s probably more realistic to say, “You are what your body digests and absorbs.” In this...

HOW CAN VITAMIN D HELP YOU?

Dec 17, 2021 5 Min Read

You may have heard of Vitamin D, but do you really know what it is or why it is so important ... especially this time of year? Something to think about...

5 COMMON CAUSES OF JOINT PAIN

Dec 06, 2021 4 Min Read

If you’re experiencing joint pain or discomfort, you’re far from alone. Joint pain is extremely common. In one national survey, about one-third of adults reported having joint pain within the...

WHEN ARE SPORTS DRINKS APPROPRIATE FOR HYDRATION?

Dec 01, 2021 6 Min Read

Sports drinks are all the rage among popular high-level athletes, and we get the appeal. They come in a variety of delicious and colorful flavors … and some even promise...

THE BEST SUPPLEMENTS FOR DIGESTION: SUPPORT GUT HEALTH

Dec 01, 2021 5 Min Read

Digestive discomfort can be a daily struggle for many people. I know I’ve dealt with it from time to time. It can impact your energy, mood, and overall sense of...

4 BEST MUSCLE-BUILDING SUPPLEMENTS THAT ACTUALLY WORK

Nov 24, 2021 9 Min Read

A lot of people want to gain lean muscle a.k.a. "get big and strong" ... but how exactly do you do that? I pride myself on being straight-forward ... and honestly, building muscle takes...

HOW TO INCREASE MUSCLE PROTEIN SYNTHESIS

Nov 24, 2021 7 Min Read

Achieve a lean, fit, and athletic physique by unlocking the secrets of muscle protein synthesis and incorporating proper nutrition and exercise habits.

4-WEEK WORKOUT PLAN TO BUILD MUSCLE AND BURN FAT

Nov 22, 2021 6 Min Read

There is a key factor in getting bigger and leaner that many have heard, but do not realize the importance of... It's your nutrition! The reason why I bring this up...

GUIDE TO VEGETABLE SUPPLEMENTS

Nov 22, 2021 8 Min Read

We've all heard it before … "Eat your veggies!" But if you're like most people, eating enough vegetables feels almost impossible. Maybe you're busy. Maybe you've got kids to...

WHAT IS CIRCUIT TRAINING? COMPLETE GUIDE + SAMPLE WORKOUTS

Nov 17, 2021 7 Min Read

Fitness in general is picking up a lot of steam as more and more people are seeing how beneficial it can be. With that, there are always terms thrown around...

WHAT TO EAT BEFORE A WORKOUT

Nov 17, 2021 8 Min Read

We’ve all heard the saying before, “You are what you eat.” But what does that mean? It means that the food we eat plays an important role in our health,...

LEG EXERCISES FOR A BETTER WORKOUT

Nov 08, 2021 13 Min Read

There’s a saying in the weightlifting world. “Don’t skip leg day.” And that’s still great advice. When most people think of getting "cut" or "lean", they’re typically thinking of big...

HOW TO RESET YOUR METABOLISM

Oct 25, 2021 7 Min Read

Are you unhappy with how you look? Are the few extra pounds around your middle stubbornly holding on? Do you want to lose weight and keep it off? If you...

WHEY VS CASEIN PROTEIN: WHICH IS BETTER FOR YOUR GOALS?

Oct 01, 2021 8 Min Read

Popularity of health and fitness has continued to grow over the last few years quite a bit. Along with that, so has the presence of supplements, and none are more...

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BEST VITAMINS FOR HAIR HEALTH

Sep 20, 2021 4 Min Read

Did you know that one of the biggest contributors to healthy hair is your diet? Honestly, I was a little surprised the first time I heard that. But if you think...

WHAT ARE RED SUPERFOODS?

Sep 12, 2021 14 Min Read

You have heard of Greens powders … but what about Reds powders? In today’s world, there are less red superfood products than green superfood products available, but that does not...

COMBINING CARDIO WITH WEIGHTS: A FULL BREAKDOWN

Aug 27, 2021 4 Min Read

I have a few questions for you to consider before we dive into this article. First, how many people do you know who do both resistance training and cardio style...

WHAT ARE GREEN SUPERFOODS: THE BENEFITS

Aug 13, 2021 14 Min Read

Over the last few years, we have heard more and more about greens and green superfoods. We hear of all kinds of amazing benefits to drinking these powders. But see,...

IS VEGAN PROTEIN POWDER RIGHT FOR YOU?

Aug 03, 2021 5 Min Read

At 1st Phorm, living a healthy lifestyle is something that we strive to help as many people with as we can. We also understand that a “healthy lifestyle” can look...

HOW TO REDUCE BLOATED ABS

Jul 10, 2021 8 Min Read

Tired of dealing with bloated abs? Want to show off your six-pack? We're here to help you figure out what’s causing your bloating, and what you can do to fix...

5 FOODS WITH DIGESTIVE ENZYMES

Apr 28, 2021 5 Min Read

Our body is a complex system with a lot of moving parts. Properly fueling your body with the right food and overall nutrition is very important in getting the results...

WHEY ISOLATE PROTEIN VS. WHEY PROTEIN CONCENTRATE

Mar 26, 2021 7 Min Read

One of the most popular supplement categories on the market today is protein powders. No matter who you are and what your goals are ... There's a good chance you've...

WHAT IS A NATURAL DIURETIC AND SHOULD I USE ONE?

Feb 18, 2021 5 Min Read

When it comes to the fitness and the supplement world, there are many supplements that are great for almost anyone. On the other side of the coin, there are supplements...

WHAT IS LIPOSOMAL VITAMIN C? BENEFITS, ABSORPTION & HOW IT WORKS

Feb 17, 2021 6 Min Read

Most people think they understand vitamin C. We’ve all heard about how important it is since we were kids. We all need it for immunity, antioxidant support, and overall health....

Post Workout Nutrition: Real Results, Real Fast!

POST WORKOUT NUTRITION: YOUR GUIDE TO RECOVERY & RESULTS

Feb 08, 2021 8 Min Read

You just finished a beast of a workout. Your muscles are taxed. Your energy stores are low. What comes next is more than just resting. It's how you fuel your...

ATHLETE SPONSORSHIP - WHAT YOU NEED TO KNOW

Feb 06, 2021 11 Min Read

With the worldwide global revenue from athlete sponsorship reaching about $40.2 billion, it is every athlete’s dream to be sponsored. Of course, who doesn’t want to make more money while...

ARE YOU LOOKING FOR A SUPPLEMENT SPONSORSHIP?

Feb 05, 2021 4 Min Read

Once you start training hard in the gym, you will find yourself looking for supplements to increase your progress. It is every athlete’s fantasy to receive a supplement sponsorship, but...

ARE PROTEIN SHAKES GOOD FOR YOU?

Jan 14, 2021 6 Min Read

Protein shakes have made their way into gyms, offices, backpacks, and kitchens everywhere. But popularity alone doesn’t make something useful. Are protein shakes good for you? Yes, they can be...

IS IT TRUE YOU BURN MORE FAT WHEN YOU DO CARDIO SLOW?

Jan 10, 2021 4 Min Read

To some extent YES, this is true. This thought process has been used by bodybuilders for years as I remember people doing cardio at low intensities for 60, 70, even...

FASTED CARDIO – SECRET FAT LOSS WEAPON OR PSEUDO-SCIENCE?

Jan 06, 2021 2 Min Read

To Fast or Not to Fast? Like old lore etched in stone, many gym-goers looking to drop a few extra pounds adopt the routine of not eating breakfast before running...

Should I Take Phormula-1 & Ignition After Cardio?

SHOULD I TAKE 1ST PHORM'S PHORMULA-1 & IGNITION AFTER CARDIO?

Jan 05, 2021 5 Min Read

Cardio is typically a tool most people use to get leaner and lose weight. With that, though, we have to differentiate "losing weight" from "losing fat". Our goal should be...

SUPPLEMENTS FOR IRON

Jan 04, 2021 4 Min Read

With all of the vitamins and minerals in the world, which ones are the most important? I think that is a very broad question, and quite honestly, hard to answer....

PHORMULA-1 VS LEVEL-1: WHAT'S THE DIFFERENCE?

Dec 29, 2020 6 Min Read

It’s early in the morning, and you’re rushing around the house to get ready for work. Even though it's your last priority, you know how important it is to get...

WHAT ARE SKIN VITAMINS?

Dec 29, 2020 4 Min Read

Overall health and fitness is not just about how you look in the mirror. It’s about being healthy and having a better quality of life on a daily basis. However,...

CARBOHYDRATES: THEIR ROLE IN RESULTS

Dec 19, 2020 6 Min Read

In today’s world, many people believe that carbohydrates are bad. It is a big misconception that actually limits their results. It’s not exactly hard to understand why these misconceptions and...

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1st Phorm Supplement, Fitness, & Nutrition Articles