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...

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. But...

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...

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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

High-fat or low-fat? Carbs or no carbs? More protein or less protein? Do these questions sound familiar? If you’re on a healthy-eating journey, chances are you’ve asked yourself something similar. ...

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,...

TOP BACK EXERCISES FOR WOMEN

Aug 19, 2025 10 Min Read

Strong backs aren't just for show; they're the foundation of everything you do. Whether you're lifting your kids, carrying groceries, or crushing your next workout ... your back muscles are...

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WHAT IS BOVINE COLOSTRUM? BENEFITS & USES EXPLAINED

Aug 18, 2025 5 Min Read

If you're reading this ... There's a good chance you've been hearing all about colostrum. Or, even more specifically, bovine colostrum. What is bovine colostrum, you ask? Well, believe it...

HOW TO FOLLOW A GLUTEN-FREE DIET

Aug 11, 2025 10 Min Read

Starting a gluten-free diet can feel overwhelming. If you feel that way, then you are not alone. Between figuring out what you can eat, avoiding hidden gluten, and still getting...

PRE-WORKOUT VS. ENERGY DRINK: WHAT'S THE RIGHT CHOICE FOR YOU?

Aug 08, 2025 8 Min Read

In the pursuit of peak performance, choosing the right energy source matters. With so many options out there, I know it can be easy to feel overwhelmed. So, what should...

SUGAR-FREE ENERGY DRINKS THAT ACTUALLY WORK

Jun 17, 2025 5 Min Read

Energy drinks are everywhere these days. You see them in the gym, at the office, in people’s backpacks, and maybe even tucked in cupholders during your morning commute. As common...

12 AWESOME BODYWEIGHT EXERCISES FOR TOP TIER WORKOUTS

Jun 17, 2025 12 Min Read

We all know that working out is good for us. It’s great for our muscles, heart, bones, and we can’t forget the way we look. There are so many different...

HIIT FOR BEGINNERS: THE BEST WORKOUTS

Jun 16, 2025 11 Min Read

Just about everybody could agree that there aren't many things in life more important than our health. Getting fit, building muscle and strength, and losing body fat ... these things...

HEALTHY ENERGY DRINKS THAT ACTUALLY WORK

Jun 13, 2025 7 Min Read

We’ve all been there. The morning flies by, and you feel productive, but then the afternoon hits like a brick wall. Suddenly, your energy tanks, and you just want to...

COLOSTRUM BENEFITS: WHAT YOU NEED TO KNOW

Jun 12, 2025 8 Min Read

You’ve probably heard the buzz about colostrum by now. It’s all over the wellness world, and for good reason. Honestly, colostrum lives up to the hype. This special milk made...

HOW LONG DO ENERGY DRINKS LAST? (+ TIPS TO AVOID THE CRASH)

Jun 11, 2025 7 Min Read

I’m sure at one time or another, you’ve hit that afternoon crash and needed a boost. We’ve all been there. Some people go for coffee, but more people are now...

BEGINNER ROWING MACHINE WORKOUT

Jun 10, 2025 10 Min Read

If you're looking for a way to get a full-body workout without pounding your joints ... there are a lot of different things you could do. Of these low-impact workouts,...

METCON WORKOUT: FROM CARDIO TO STRENGTH

Jun 05, 2025 8 Min Read

We all know that workouts are one of the pieces that can make a big difference in our health and fitness. While we all might enjoy different things in our...

WHAT IS COLOSTRUM?

Jun 05, 2025 9 Min Read

You might have heard the word "colostrum" before. It's a pretty hot topic right now, but what is it, really? Quick Answer: What Is Colostrum? Colostrum is the first milk...

CAN YOU TAKE COLLAGEN WITH OTHER VITAMINS?

Jun 04, 2025 8 Min Read

Having strong joints and vibrant skin isn’t just about working out and eating well. It’s also about giving your body the right building blocks to build and maintain those tissues....

UPPER GLUTE WORKOUT: STRENGTHEN & SCULPT

Jun 04, 2025 9 Min Read

When people talk about fitness goals, these days, having strong and sculpted glutes seems to be at the top of a lot of people’s priorities. But really … Who doesn’t...

EFFECTIVE GLUTE HAM RAISE ALTERNATIVES

Jun 04, 2025 11 Min Read

If you want to build up your glutes and hamstrings, the glute-ham raise is one of the best exercises you can do! It takes a good amount of lower body...

WORKOUT PLANS FOR MEN

May 16, 2025 11 Min Read

Exercise is one of the best things you can do for your overall health. It’s good for your muscles, your heart, your brain, and pretty much everything else. While there...

KETTLEBELL WORKOUTS

May 16, 2025 10 Min Read

Kettlebell workouts are getting more and more popular these days, and I don’t see it slowing down anytime soon. You see, people are always after the latest and hottest things…...

WHAT IS THERMOGENESIS AND DOES IT IMPACT WEIGHT LOSS?

May 14, 2025 10 Min Read

If you’ve ever had a fat loss goal, I’m sure you’ve heard at one time or another how having a fast or slow metabolism can affect your results. Generally, people...

GERMAN VOLUME TRAINING EXPLAINED

May 13, 2025 11 Min Read

If you want to build muscle, I’m sure you’ve heard about the benefits of high-volume training. If not, you’re going to learn about it in this article! When it comes...

MUST-TRY LEG EXTENSION ALTERNATIVES

May 13, 2025 13 Min Read

Have you ever been to the gym when it's really busy? Sometimes it can be frustrating. Every machine you want to use can be taken at times. It's happened to...

PROPER BENCH PRESS FORM FOR MAXIMUM STRENGTH & MUSCLE GROWTH

Apr 29, 2025 11 Min Read

The bench press is one of my favorite exercises, and it always has been. Learning proper bench press form early on helped me make consistent strength gains. It's so fun...

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