Month: January 2025

How to Properly Take Magnesium

Magnesium is a critical mineral involved in over 300 enzymatic processes in the body, including muscle function, nerve signaling, blood sugar regulation, and energy production. However, its absorption and effectiveness depend heavily on how and when you take it, what form you use, and what you pair it with.

Forms of Magnesium

Magnesium comes in various forms, and each has unique benefits and absorption rates:

• Magnesium Glycinate:
  • Best for: Sleep, anxiety, relaxation, muscle recovery.
  • Absorption: Highly bioavailable and gentle on the stomach.
  • Doesn’t typically cause digestive upset, making it great for daily use.

• Magnesium Citrate:
  • Best for: Constipation and general magnesium supplementation.
  • Absorption: Very bioavailable but may cause diarrhea in higher doses.
  • Avoid if you don’t need its laxative effects.

• Magnesium Oxide:
  • Best for: Temporary constipation relief.
  • Absorption: Poorly absorbed; most stays in the gut, which is why it helps with constipation.
  • Not ideal for raising magnesium levels systemically. I definitely do not recommend this type of Magnesium because it really has poor absorption.

• Magnesium Malate:
  • Best for: Energy production and muscle function.
  • Absorption: Well-absorbed and less likely to cause digestive upset.
  • Key Note: Often recommended for chronic fatigue or fibromyalgia.

• Magnesium Threonate:
  • Best for: Brain health and cognitive function.
  • Absorption: Crosses the blood-brain barrier effectively.
  • Ideal for memory, focus, and nervous system support.

• Magnesium Chloride:
  • Best for: Topical use or general supplementation.
  • This is the type used transdermally in Magnesium sprays. I am a huge fan of Magnesium sprays because they have amazing absorption and the Magnesium is delivered in your bloodstream.
  • Click Here for my favorite Magnesium Chloride Spray!

• Magnesium Taurate:
  • Best for: Heart health and blood pressure regulation.
  • Absorption: Well-absorbed and supports cardiovascular function.

Timing Magnesium for Maximum Effectiveness

Timing your magnesium intake can make a big difference depending on your health goals:

• Evening (for sleep and relaxation):
  • Magnesium glycinate or citrate is ideal in the evening due to its calming effects on the nervous system.
  • Helps with the production of GABA, a neurotransmitter that promotes relaxation and sleep.

• Morning (for energy and muscle support):
  • I typically recommend Magnesium to be taken at night. However, you can use Magnesium malate or magnesium threonate can be taken in the morning to support energy production and brain function.
  • Avoid glycinate in the morning if it makes you too relaxed or drowsy.
  • Magnesium Glycinate 200 mg or less is okay to use in the day time.

What about Magnesium Bisglycinate?

Magnesium Bisglycinate is one of the most well-tolerated and highly absorbable forms of magnesium, making it an excellent choice for those looking to support stress, mood, and relaxation.

• Unlike some other magnesium forms, which can cause digestive discomfort or have a laxative effect in higher doses, Magnesium Bisglycinate is gentle on the stomach and efficiently utilized by the body.

Each serving of Chill Pills contains 100 mg of Magnesium Bisglycinate, a dose that provides noticeable benefits without causing drowsiness or overstimulation. This makes it an ideal amount for daytime use, supporting the nervous system in a way that promotes relaxation while still allowing you to stay focused and energized.

Tap Here to Shop Chill Pills!

• Magnesium plays a key role in regulating cortisol (the body’s primary stress hormone), muscle tension, and neurotransmitter activity. It helps support GABA production, which is the brain’s calming neurotransmitter, allowing you to feel more at ease without feeling sedated.

• This makes it particularly helpful for managing daily stress, reducing anxious feelings, and supporting an overall sense of well-being.

• A dose of 100 mg is also well within the optimal daily range for magnesium intake, meaning it can complement dietary sources of magnesium without overloading the system.
  • Since most adults are already deficient in magnesium due to modern diets and stress depleting magnesium levels, this amount provides an easy way to replenish what the body needs without worrying about excessive supplementation.

Chill Pills’ balanced dose of 100 mg of Magnesium Bisglycinate is designed for daily, anytime support, whether you’re looking to ease tension, stay calm under pressure, or simply help your body function at its best.

Common Medication Interactions:

1. Antibiotics

Magnesium can interfere with the absorption of several types of antibiotics, particularly tetracyclines and quinolones, by forming insoluble complexes in the gut.

• Tetracyclines (used for bacterial infections like acne or respiratory infections):
  • Generic: Tetracycline, Doxycycline, Minocycline.
  • Brand Names: Sumycin (Tetracycline), Vibramycin (Doxycycline), Minocin (Minocycline).
  • Reduced antibiotic absorption, lowering effectiveness.
  • Take antibiotics at least 2 hours before or 4–6 hours after magnesium supplements.
• Quinolones (used for urinary tract infections, respiratory infections, etc.):
  • Generic: Ciprofloxacin, Levofloxacin, Moxifloxacin.
  • Brand Names: Cipro (Ciprofloxacin), Levaquin (Levofloxacin), Avelox (Moxifloxacin).
  • Magnesium binds to quinolones, decreasing their bioavailability by up to 50%.
  • Separate doses by at least 2 hours before or 6 hours after magnesium.

2. Thyroid Medications

Thyroid hormone replacement therapies are particularly sensitive to magnesium and other minerals that can block their absorption.

• Levothyroxine (used for hypothyroidism):
  • Generic: Levothyroxine.
  • Brand Names: Synthroid, Levoxyl, Euthyrox, Tirosint.
  • Magnesium binds to levothyroxine in the gut, reducing its absorption and potentially leading to inadequate thyroid hormone levels.
  • Take levothyroxine on an empty stomach, ideally 30–60 minutes before breakfast. Wait at least 4 hours before taking magnesium.
• Liothyronine (used for hypothyroidism or in combination with levothyroxine):
  • Generic: Liothyronine.
  • Brand Name: Cytomel.
  • Similar to levothyroxine, absorption is reduced when taken too close to magnesium.
  • Follow the same timing guidelines—30–60 minutes before food and separate from magnesium by 4 hours.

3. Osteoporosis Medications

Magnesium interacts with bisphosphonates, a common class of drugs prescribed to strengthen bones, by forming complexes that decrease their absorption.

• Bisphosphonates (used for osteoporosis and bone conditions):
  • Generic: Alendronate, Risedronate, Ibandronate.
  • Brand Names: Fosamax (Alendronate), Actonel (Risedronate), Boniva (Ibandronate).
  • Magnesium can significantly reduce the absorption of these medications, which are already poorly absorbed.
  • Take bisphosphonates on an empty stomach with a full glass of water first thing in the morning, at least 2 hours before any magnesium supplement.

Magnesium is often called “the relaxation mineral” for a reason—it plays a vital role in calming the nervous system, regulating stress hormones, and supporting overall mental and physical well-being. Every time we experience stress, our body burns through magnesium reserves, which can lead to tension, restlessness, poor sleep, and even heightened anxiety. In fact, magnesium deficiency is one of the most overlooked causes of stress-related symptoms, yet it’s something most people don’t realize they’re lacking.

While there are many forms of magnesium, Magnesium Bisglycinate is one of the most effective and well-tolerated—and that’s exactly why it’s included in Chill Pills.  Each serving of Chill Pills contains 100 mg of Magnesium Bisglycinate, a dose that’s just enough to promote relaxation, ease stress, and support a stable mood throughout the day—without causing drowsiness. This makes it perfect for those who want the stress-relief benefits of magnesium but still need to stay alert, focused, and productive.

Magnesium is more than just another supplement—it’s a foundational mineral that supports nearly every system in the body. From calming the nervous system and regulating cortisol to supporting deep sleep, muscle function, and balanced energy levels, it’s one of the most important nutrients for both physical and mental well-being.

Drinking coffee first thing in the morning on an empty stomach has become a hot topic in the wellness world. While coffee offers many health benefits, its timing and interaction with your hormones, especially GLP-1 and blood sugar, can have significant implications. Here’s why it matters and how you can optimize your routine.

The Role of GLP-1 in Blood Sugar and Hunger Regulation

GLP-1 (glucagon-like peptide-1) is an incretin hormone produced in the gut that plays a crucial role in promoting satiety by signaling to the brain that you’re full, slowing gastric emptying to regulate how quickly food leaves the stomach, and stimulating insulin release while suppressing glucagon secretion to stabilize blood sugar levels.

GLP-1 is released primarily in response to nutrient intake, especially after meals. The presence of food, particularly proteins and complex carbohydrates, triggers its secretion, helping regulate appetite and blood sugar levels throughout the day.

Impact of Coffee on an Empty Stomach

Drinking coffee on an empty stomach stimulates the release of cortisol, the stress hormone. While cortisol naturally peaks in the morning to help you wake up, coffee can cause an additional spike. Elevated cortisol levels suppress GLP-1 secretion, as stress hormones prioritize the body’s “fight or flight” mechanisms over digestion and hormone regulation. Chronic cortisol elevation can also contribute to insulin resistance, making it harder to maintain stable blood sugar levels over time.

On an empty stomach, coffee can cause a transient rise in blood glucose due to its impact on cortisol and adrenaline. This often results in a temporary insulin spike, followed by a blood sugar crash later in the day. Without food to stabilize blood sugar levels, this can create a rollercoaster effect of energy highs and lows, often leading to cravings for sugar or quick carbs.

For individuals with metabolic issues like insulin resistance, PCOS, or prediabetes, this effect is more pronounced, as the body struggles to regulate glucose effectively without nutrient support.

Without food, coffee does not trigger GLP-1 release. Instead, it primarily stimulates the central nervous system and adrenal glands. While coffee contains polyphenols that can support gut health and metabolism, these benefits are minimized when consumed without food, as there’s no significant trigger for GLP-1.

Long-Term Consequences of Coffee on an Empty Stomach

Without the GLP-1-triggering effects of a balanced breakfast, you may find yourself hungrier later in the day, leading to overeating or poor food choices. Repeated cortisol spikes from drinking coffee on an empty stomach can also contribute to insulin resistance, particularly in individuals with pre-existing metabolic conditions. A combination of suppressed GLP-1, elevated cortisol, and poor blood sugar regulation can lead to increased cravings, making weight management more challenging.

What to Consume in the AM to Help Your Gut Secrete GLP-1

To support GLP-1 production, regulate blood sugar, and reduce cortisol spikes, consider these alternatives first thing in the morning:

1. Nutrient-dense meals that include proteins and complex carbohydrates are the primary drivers of GLP-1 release. Proteins like eggs, lean meats, or plant-based options such as tofu and legumes directly stimulate GLP-1 production by signaling the gut to release this incretin hormone.

2. Dietary fiber from whole grains, vegetables, and fruits also plays a critical role, as it slows digestion and enhances the gut’s ability to secrete GLP-1. Additionally, healthy fats like those found in avocados, nuts, and olive oil can support GLP-1 by prolonging gastric emptying and amplifying satiety signals.

3. Certain fermented foods like yogurt or kimchi may further enhance GLP-1 production by supporting a healthy gut microbiome. You may even use 1 tablespoon of pickle juice- the acetic acid helps your gut produce more GLP-1.

4. Another option is consuming a light protein source, like a collagen peptide drink or a small protein shake, before coffee. Protein triggers GLP-1 secretion directly and stabilizes blood sugar, minimizing cortisol and adrenaline spikes caused by coffee. This is what I really recommend. I personally love the Kroma protein packets!

5. Apple cider vinegar (ACV) in water is another alternative. ACV contains acetic acid, which slows gastric emptying and improves insulin sensitivity, helping regulate blood sugar. While it doesn’t directly boost GLP-1, its blood sugar-stabilizing effects create a better hormonal environment overall.

6. Green tea is another excellent choice. It contains L-theanine, which balances the stimulating effects of caffeine, and has (very) mild GLP-1-enhancing effects through its polyphenol content. Green tea provides metabolic benefits and promotes gut health without the cortisol spike of coffee.

Best Practices for Coffee Consumption

To optimize coffee’s benefits and reduce its negative impact, drink it AFTER food.

• Consuming coffee after a meal, especially one high in protein and healthy fats, prevents cortisol spikes and promotes GLP-1 release.
• For example, pair your coffee with eggs and avocado or a smoothie containing protein powder, greens, and healthy fats.

Another best practice is to time your coffee later in the morning.

• Wait at least 60 to 90 minutes after waking to allow your cortisol levels to naturally decline before introducing caffeine.
• You can also add ingredients to your coffee to support GLP-1. Consider adding cinnamon, which helps regulate blood sugar, or a small amount of fat like MCT oil to reduce coffee’s glycemic impact.

Finally, focus on hydration first. Start the morning with water & electrolytes to rehydrate your body and prepare your gut for digestion.

By making small changes to how and when you consume coffee, you can protect your GLP-1 hormone levels, regulate blood sugar, and support overall hormonal balance. These simple tweaks could have a big impact on your energy, appetite, and long-term health.

Your metabolism is more than just how many calories you burn. It affects how efficiently your body converts food into energy, regulates hormones, builds muscle, and maintains overall health. If you feel tired, gain weight easily, or struggle with digestion, it’s time to give your metabolism a reset. Here are practical tips to enhance your metabolism with actionable steps and science-backed solutions.

1. Prioritize Thyroid Health

Your thyroid is the master regulator of your metabolism. If it’s not functioning well, your metabolic rate will slow down. Most people only get a TSH test, but that’s not enough.

What to test:

• Free T3 and Free T4 (active thyroid hormones)
• Reverse T3 (which can block your metabolism)
• Thyroid antibodies (to check for autoimmune issues like Hashimoto’s)

What to do:

• Include iodine-rich foods like seaweed, shrimp, and iodized salt in a well balanced diet.
• Eat 1-2 Brazil Nuts daily for healthy selenium intake (Do not eat more than this).
• Consider reducing processed foods and gluten if you suspect autoimmune issues.

2. Improve Insulin Sensitivity

Poor insulin sensitivity leads to fat storage and slows down your calorie burn. Supporting your body’s ability to handle blood sugar efficiently will help your metabolism.

What to do:

• Focus on low-glycemic foods like leafy greens, avocados, nuts, and seeds.
• Add Myo-Inositol or Berberine to your daily routine. Both help improve insulin sensitivity and stabilize blood sugar levels. Berberine should be avoided by pregnant or breastfeeding women, people taking medications for diabetes or blood pressure, those on blood thinners, and individuals with liver conditions.
• Go for a short walk after meals to reduce blood sugar spikes.
• My go-to Berberine supplement: Click Here

3. Eat Protein First

Protein has a thermogenic effect, meaning your body burns more calories digesting it compared to carbs or fats. It also keeps you fuller for longer and helps maintain muscle mass.

What to do:

• Aim for 25-30 grams of protein at each meal. This could be eggs, Greek yogurt, chicken, fish, or plant-based protein sources.
• Prioritize protein at breakfast to kickstart your metabolism for the day.
• If you’re on the go, consider a protein shake or bar.

4. Support Mitochondrial Health

Mitochondria are the energy powerhouses in your cells. If they’re not functioning well, your energy levels drop and your metabolism slows down.

What to do:

• Eat foods rich in Urolithin A, which supports mitochondrial repair. Pomegranates, berries, walnuts, and pecans are great choices.
• Try intermittent fasting to stimulate mitochondrial biogenesis (the creation of new mitochondria).

5. Get Moving Throughout the Day

Daily movement outside of structured exercise is one of the best ways to increase calorie burn. This is known as Non-Exercise Activity Thermogenesis (NEAT).

What to do:

• Aim for 8,000-10,000 steps a day. Break it up into short walks if needed.
• Take movement breaks every hour if you have a desk job.
• Incorporate short bursts of activity into your day — even five minutes of walking or stretching adds up.

6. Activate Brown Fat

Brown fat is a type of fat tissue that burns calories to generate heat. Activating it can help increase your overall metabolic rate.

What to do:

• Try cold exposure, such as ice baths or cold showers for one to two minutes.
• Add spicy foods like chili peppers to your diet. Capsaicin, the compound that makes peppers spicy, can stimulate brown fat.
• Green tea extract (EGCG) is another natural activator of brown fat.

7. Lower Stress and Prioritize Sleep

High cortisol levels from chronic stress can slow your metabolism by encouraging fat storage and breaking down muscle tissue.

What to do:

• Focus on getting seven to nine hours of quality sleep each night.
• Manage stress through mindfulness practices, meditation, or journaling.
• Use adaptogenic herbs like Rhodiola, Ashwagandha, or Holy Basil to support your body’s response to stress.

8. Hydrate and Replenish Electrolytes

Dehydration slows down your metabolism. Your body needs water and electrolytes to efficiently burn calories and maintain energy levels.

What to do:

• Start your day with a glass of water and electrolytes before consuming coffee.
• Aim to drink half your body weight in ounces of water each day.
• Avoid sugary drinks that can spike insulin levels and slow your metabolism.

9. Stimulate GLP-1 Naturally

GLP-1 is a hormone that slows digestion, reduces appetite, and improves insulin sensitivity. It’s the same hormone targeted by medications like Ozempic.

What to do:

• Eat bitter foods like dandelion greens and grapefruit to stimulate GLP-1 production.
• Try pickle juice or apple cider vinegar before meals to reduce blood sugar spikes and enhance GLP-1.
• Eat slowly and mindfully to give your body time to release GLP-1 naturally.

🎧 Want a deeper dive on wellness tips like these + life advice? Tap here to listen to my podcast!

GLP-1 (glucagon-like peptide-1) is a powerful hormone that helps regulate blood sugar, slow gastric emptying, and increase feelings of fullness. It’s the same hormone activated by medications like Ozempic. The good news is you can boost your body’s natural production of GLP-1 through specific foods, supplements, and lifestyle changes.

Here’s exactly how to do it:

1. Pickle Juice: I know it sounds weird, but it works.

Pickle juice, specifically the kind made with vinegar and free of preservatives, may activate acetylcholine receptors in your gut-brain axis. This stimulation can potentially increase GLP-1 secretion from L-cells in the intestines. Additionally, vinegar has been shown to slow gastric emptying and improve insulin sensitivity, both of which contribute to better blood sugar control and appetite regulation.

Product Recommendations:
Look for clean pickle brands that use natural vinegar without preservatives. Here are a few options:

• Grillo’s Pickles (available at most grocery stores)
• Olive My Pickle (fermented, probiotic-rich option)
• Wildbrine (fermented pickles with clean ingredients)

How to Use:

• Dosage: Sip 1 tablespoon of pickle juice before your largest meal of the day- or whenever you are craving sugar heavy or carb heavy meals.
• Alternatives: If pickle juice isn’t your thing, try:
  • 1 tablespoon of lemon juice in water
  • 1 tablespoon of apple cider vinegar in wateruse, Chill Pills helps you build a steady calm, bringing out the best version of yourself over time.*

Who Should Avoid This:

• Individuals with acid reflux, GERD, or stomach ulcers, as vinegar can irritate the stomach lining.
• Those taking diuretics or blood sugar-lowering medications, as vinegar may interfere with these
  medications.
• People with low potassium levels, as excessive vinegar consumption can reduce potassium levels further.

2. Eat More Arugula: The Bitter Leaf That Boosts GLP-1

Arugula contains bitter compounds that activate TAS2 receptors (bitter taste receptors) in your mouth and gut. These receptors trigger the release of GLP-1 from your intestines, slow gastric emptying, and improve insulin sensitivity.

Where to Buy:

Arugula is widely available at health food stores, farmers’ markets, and even most grocery stores. Organic options are preferred to avoid pesticide exposure.

How to Use:

• Serving Size: Aim for 1-2 cups of arugula about 3x a week. It’s a great idea to incorporate it in your weekly
  eating routine.
• Recipe Ideas:
  • Toss arugula into salads with olive oil and lemon juice.
  • Add arugula to smoothies for a bitter, nutrient-packed kick.
  • Use arugula as a pizza topping or in sandwiches.

Who Should Avoid This:

• Individuals with IBS or other gut sensitivities may need to limit intake of arugula and other bitter greens, as
  they can cause digestive discomfort in some people.
• Those on blood thinners should consume arugula in moderation, as it contains vitamin K, which can affect
  blood clotting.

3. Berberine Supplement: A Powerful Natural GLP-1 Enhancer

Berberine is a plant compound that activates AMPK (adenosine monophosphate-activated protein kinase), a cellular energy regulator. Activating AMPK improves insulin sensitivity and increases GLP-1 secretion. Multiple studies show that berberine can double GLP-1 secretion in individuals looking to optimize their metabolic health.

Product Recommendation:

• Fleur Wellness Berberine (shop here) -this is the same one I use daily.
  • Dosage: Take 500 mg daily, ideally before your largest meal.

When to Expect Results:

• Short-Term: Some people notice improved digestion and reduced appetite within a few days.
• Long-Term: Blood sugar regulation and weight management benefits may take 4-8 weeks of consistent use.

Who Should Avoid This:

• Pregnant or breastfeeding individuals
• Those on blood sugar-lowering medications, as berberine can enhance their effects and cause dangerously low blood sugar levels.
• Individuals on anticoagulant medications, as berberine can increase the risk of bleeding.
• People with low blood pressure, as berberine may lower blood pressure further.

Important: Always consult with a healthcare provider before starting any new supplement, especially if you are on medications or have existing health conditions.

Additional Tips for Boosting GLP-1 Naturally

1. Stay Hydrated

• Proper hydration supports metabolic health and overall gut function.
• Water Intake Recommendations:
  • Women: 2.7 liters/day (about 11 cups)
  • Men: 3.7 liters/day (about 15.5 cups)

Start your day with a glass of water and sip throughout the day to keep your body hydrated! I usually do a glass of water with electrolytes mixed in to rehydrate my body after waking up.

2. Daily Movement: Hit Your Steps

• Walking after meals can improve insulin sensitivity and aid digestion.
• Step Goal:
  • Aim for 7,000-10,000 steps daily. I try to do around 12-13k. Even a 10-minute walk after a meal can have a significant impact on blood sugar regulation!

3. Prioritize Fiber-Rich Foods

• Fiber slows gastric emptying, supports gut health, and enhances GLP-1 secretion.
• Foods to Add:
  • Oats
  • Lentils
  • Berries
  • Chia seeds

Who Should Avoid High Fiber Intake:

• People with gut disorders like IBS may need to limit certain high-fiber foods to avoid digestive discomfort.

As always- let me know if you ever have any questions. Happy to help!