Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. We can define how we age. I am a big believer in not letting that number, our trips around the sun define what we can and cannot do, but we also need to address that as we get older, our body needs and goals change, even if it’s purely because our lifestyle has evolved over the years. And a lot of times when we go to addressing these changes, we think let’s adjust our workouts, let’s adjust our macros. But our micros can have a huge impact on how our body is functioning on the energy levels that we have, how we’re conquering our day, how we’re conquering our workout session, which is why I’m super excited to be joined by Michelle today to dive into those micros and how they can really help you define how you age. So Michelle, thank you so much for joining me today.

Michelle (01:11):
Thanks for having me.

Cori (01:13):
So a big micro we want to focus on is magnesium. And I think it’s funny how much you nerd out about this and it makes my nerd heart happy. So I’d love to go straight into magnesium and the impact it can really have and all the nuance to this micronutrients.

Michelle (01:33):
Yeah, so magnesium is in over 300 enzymatic reactions that your body actually does. So it can help from anything from muscle cramps to stress, anxiety, sleep, constipation, and hundreds of others. But those are the big things that people like to focus on, and those are the biggest complaints people have as they age is actually their stress increases, anxiety increases. They may all of a sudden notice that they’re more sore after workouts and are dealing more with more muscle cramps and all of a sudden sleep is being affected from the cramps or just in general, they’re having sleep difficulties. And magnesium is one of the very first things I want to look at for them because as we age, our need for it does actually increase. So it is something that we do want to pay a little bit more attention to.

Cori (02:24):
It’s so important that we realize how interconnected everything is. I love that you brought up cramps and not sleeping because a lot of times we won’t think, oh, well I’m not sleeping because of this. And so the more we start to see how everything is so connected and then boil it down to, well, what’s one small change I can make that can impact multiple different things at once, the better off we’re going to be. But it’s not as simple as just get more magnesium. I know there are a lot of different variations that we might want to focus on, and I think when we oversimplify or over complicate, we get into a lot of trouble. So the more we can learn about the nuance and really the variations that can help us, the more we can make sure that we’re getting exactly what we need or we’re just throwing a whole bunch of spaghetti at the wall hoping something sticks. So can you talk a little bit more about the different types of magnesium and how to really determine what we might need?

Michelle (03:11):
And I’m just going to remind everyone we did post at magnesium quiz that will actually lead you to a type that may be more beneficial for you. So if you haven’t taken that, go ahead and take it because it will also kind of help guide you. But the main ones we’re going to focus on, and there is quite a few, but the top three are going to be magnesium glycinate or BG glycinate. You may see either one kind of on the shelf, but that’s really going to help your sleep. It’s going to help improve a variety of inflammatory conditions, including the heart. So this is one, if you are someone that may have some heart health related issues or a family history of heart related diseases, that may be something that you want to actually pay a little bit more attention to. It’s easily absorbed and it does help with anxiety, depression, stress, and even insomnia.

(04:02):
So that’s going to be kind of the first one to kind of look at. The next one I do want to cover is magnesium malate. So again, it’s going to be well absorbed in the digestive track. It is a great option for of course replenishing your overall magnesium levels, but this one’s a little bit more gentle on the system and it does have less of a laxative effect. So if you’re someone that isn’t really suffering from constipation, because I will say if you incorporate magnesium, almost every single type of magnesium is going to help your bowel movements. So if that’s not a big concern, this may be kind of the type that you want to lean more towards because it isn’t going to have as big as a laxative effect as the other types. The last one I’m going to bring up is, and always going to say, I’m probably going to say it wrong, so bear with me, but magnesium L 3 0 8 and this form, again easily absorbed. It’s often used because of its brain benefits. So if you are someone that is really suffering from high anxiety depression or even if again, if you have a history or family history of dementia, Alzheimer’s, any age related memory loss, this is going to be one that’s going to actually benefit you. And again, all of them are going to benefit the other areas as well. These ones just tend to be better absorbed and are better for either the brain or the heart or just may have a little bit of that less laxative effect.

Cori (05:32):
It’s really interesting hearing about all the different purposes and benefits of the different types of magnesium because I think a lot of times too when we just use an overarching one, we might be like, oh, well this really isn’t paying off. And then ultimately stop doing something that really could benefit us just because we didn’t select the right type. And even going off of that a little bit, you brought up, we need more as we get older. And I think that’s something we don’t often, we think, oh, I’m not deficient in it. Not, Hey, my needs have actually increased for X, Y, and Z reasons and be it aging or be it even hormone changes. I know especially during menopause, you often recommend magnesium. Can you talk a little bit more about why it can be really helpful during menopause? Help us manage those symptoms.

Michelle (06:17):
Yeah, so you are going to experience lots of changes that are just going to happen. You have no control over it because when your body changes, hormones are going to change during menopause and a lot of times this is actually going to affect your muscle function and it actually includes muscle tension cramps. So this is why I focus a lot on muscle cramps, muscle soreness and kind of sleep because a lot of people recognize they maybe have a little bit of restless leg syndrome when they’re trying to go to sleep or they start to fill things cramp when they’re going to sleep, and that actually is their hormones actually are playing a part into that. Another part of that is you simply require more water when you are in menopause as well, which also can lead to increased muscle tension when you’re working out. I loved, again, I’m going to say if you haven’t even go back to the comment sections on the post that we did on Monday, because I was loving seeing people even what they were accommodating because someone had made a comment of I started taking magnesium and I didn’t even recognize it, but now that you’re saying it, I’m looking back and I am feeling less sore after I do my workouts.

(07:24):
So sometimes you had mentioned, sometimes you may not even notice, but once you start connecting the dots, you’re going to see that this actually plays effect in multiple ways. And one of the biggest things that I think magnesium does not get enough credit for because it’s harder to recognize is anxiety and depression. When you hit menopause, your hormones do actually affect your anxiety levels and your depression. So when you take magnesium, that can actually be a huge benefit to it. And I don’t think that gets talked enough about people who are going through menopause is kind of the mental health side of it. And one of the biggest things that I love about this is if you’ve ever been someone that has dealt with depression, and I sometimes compare postpartum depression to perimenopause and menopause because the hormones are kind of similar and your reaction is similar, but when you are dealing with that, you do not recognize how low you are in the moment. It’s only after you kind of start coming out of that fog that you kind of look back and you’re like, oh yeah, I was. So if you were in that stage, you may not even realize right now that, oh, that would benefit me. But it may be something that if you connect the dots and you think about and kind of reflect, you’ll find that the magnesium actually is allowing you to have a more calming effect in your day, help you reduce some of that stress and even calm some of that nervous system for you.

Cori (08:52):
I also think so often these days we talk about different things like hormone health or mental health even as being slightly out of our control and something we just have to manage or accept instead of really diving into our lifestyles and seeing all the things we can do to make improvements in our mental functioning, in faculties and in our hormone balance and health. And so instead of just saying, oh, well this is the way it is, this has to impact everything else. Say, okay, well this does impact everything else and I want to navigate around it and own it, but what else can I adjust to see better improvements? Because by focusing on magnesium, by really dialing in your micros, you’re going to improve your health. And then if it has these other payoffs, all the better and you don’t even realize how much that snowball can really impact so many other areas that you weren’t even trying to impact.

(09:42):
And that’s why diving into the nuance and while this can feel like it’s overcomplicating things because there’s so many details, it can really help you get to the one thing you need and know that there are opportunities and options out there. So moving on from Magnesium Next Micro, you want people to pay attention to really help us define how we’re aging and age so that we feel our most fabulous to our final day on the planet, this planet, because I’m sorry, I’m never going to accept that I can’t control enough to keep moving and feeling my best. So next micro,

Michelle (10:13):
I really want to kind of cover Selenium. And this one doesn’t necessarily increase with age, but it has a pretty powerful effect. And again, I just don’t think it gets the recognition that it actually deserves. And one thing that I think is huge is a lot of times what I hear when people are aging is, and how it would actually increase the needs is a lot of times people just find through age that their thyroid activity levels change. So whether you are recognizing that you have low T levels, selenium actually helps increase your thyroid activity. So just ensuring that you’re taking adequate amounts is going to make a big difference. And it does also not just help with your thyroid health, but it’s going to help with your antioxidant defense, your immune function, and even potentially your cognitive health. So again, it’s also going to help that brain health.

(11:10):
I think that’s so huge. I am going to give a little warning. I know when people hear magnesium, when people hear me going off on a particular mineral, oftentimes the response is, well, I’m just going to eat a ton. I’m going to get tons of it. So especially with Selenium, I’m going to say with the caveat, there’s always going to be such a thing as too much. And Selenium is one of those, which I think is why it doesn’t get recognized as often because it can be overdone and you can have some negative effects if you overdo it. But this is really again why I think it’s so crucial to make sure you’re getting adequate amounts even though this is a trace, it’s an essential trace mineral, but it is critical, has critical roles in various bodily functions.

Cori (11:57):
And going off of that on thyroid health and getting older, we often don’t realize, and I always take it back to the lifestyle, all the different factors that can really accumulate and have an impact where as we’re going through menopause, we might’ve heard the lower carb is really key to helping us navigate some insulin resistance. We might be seeing it might be more beneficial for fat loss during that time. But on the flip side, if we cut our carbs too low, that can have an impact on thyroid health as well. So you want to make sure that you’re really tracking what you’re doing as you’re making changes to make the most accurate ones. And I know it can feel a little overwhelming to start. I know it can feel a little tedious, but the more you’re tracking these things, the more you can make sure that you’re making changes that actually meet you where you’re at, whether you’re adjusting those micros or even paying attention again to those macros and the impact they’re having. But don’t just write yourself off or say, this is something I can’t control or change. See all the different ways you can really adjust your lifestyle to move and feel your best. And going off of that, if someone was now like, oh no, what if I’m getting too much? How would I know what are some of the negative side effects they might see just so they can be aware?

Michelle (13:01):
So there’s going to be big things like hair loss, a lot of gastrointestinal distress. Those are going to be probably the two biggest signs, but a lot of it is you’re just going to kind of feel crummy overall. But if you’re starting to notice hair loss and you’re getting enough protein, you’re getting enough of the other essential nutrients and calories, you may want to look at selenium because that’s going to be kind of a tell sign that you may be overdoing it. And this is something I do recommend for a lot of people who again are in the menopausal age or have low T levels, I’ve actually had people be able to up their selenium and actually lower their thyroid medication. And one of the best sources of selenium is actually going to be Brazil nuts. But because it is so rich, again, this isn’t you all of a sudden sitting down and having half a cup to two cups of selenium, or sorry, Brazil nuts, this is really, there’s enough in about one or two Brazil nuts that you are more than covered for your daily needs.

(14:04):
So if that’s something that you can incorporate, it’s one of those things like you can eat it as a healthy fat and you’re going to get your selenium. And I love so much that you brought up how your diet can actually play a huge role in your micronutrients because it is something that as you are adjusting your intake, oftentimes selenium is one that kind of does get decreased. So I think that is so huge to know that you can get it from a food source like Brazil nuts, but often I’ve had lots of people that also are just like, I really just don’t like Brazil nuts. That’s not going to be something you’ve ever see me snacking on. And that’s okay too. There are of course you can always supplement with it as well.

Cori (14:45):
And off of that when someone’s adjusting their diet to make sure they’re really getting enough, we often talk about eating the rainbow, but I know that a lot of times too, it’s focusing on those macro portions. So even paying attention to how you’re hitting your protein sources, so not just getting more fruits and vegetables, but even diversity in some of those other things that can be very helpful as well. Correct.

Michelle (15:07):
Yeah, absolutely. Seafood and meat and poultry, those are also going to have selenium in them. And I know we’ve talked about this before in past even podcasts and videos, but protein is full of micronutrients and you’re not just sitting down and just getting amino acids from your protein. You are getting lots of micronutrients as well.

Cori (15:30):
And now moving on to another micro, we’ve talked about this a little bit more recently because it hasn’t gotten the love that it really deserves. I think in terms of bone health and bone health is something we need to pay attention to as we get older. I’m sorry, I want to avoid falls and fractures and I think almost everybody else does too. We want to move our best, we want to be strong. We don’t want to be out with aches and pains and injuries. So taking care of our bone health to stay our most fabulous is really key. We talk about calcium, we talk about vitamin D, but vitamin K is also really important. Can you talk a little bit about what it really does, why it’s so important and how it contributes?

Michelle (16:04):
Yeah. So vitamin K is a protein that’s going to be actually involved in the bone mineralization. So it actually is essential for that protein to come in and actually be able to mineralize your bones and make them stronger. So as you mentioned, we are at a huge increased risk for osteoporosis as we age. And one of the things too that I think it’s kind of overlooked and we were talking about how diet changes and that changes is kind of what your intake is. But one of the thing that is very common is that as women go through menopause, they actually find they can become a little bit lactose intolerant or lactose sensitive. So all of a sudden their dairy actually decreases. And we know you can consume calcium and vitamin D and those things from other sources, but your intake does kind of go down.

(16:54):
And this is really where it’s even more important to kind of pay attention to vitamin K because you kind of want to capitalize and make the most out of what you are consuming. And vitamin K is actually really going to be useful in actually making sure that the calcium and vitamin D is being brought in to your bones to actually make them stronger and harder. And another thing with vitamin K is it actually is very important for your cardiovascular health estrogen. I know we’ve mentioned this before in the past, but estrogen is heart protective. You actually are at lower risk for heart related diseases prior to menopause. Now once you hit menopause, your risk actually becomes the same as men. So up until that point, our risk is at a lot lower than men and then once we hit menopause, all of a sudden it’s equaled out. So we do want to make sure that we are also paying attention for vitamin K, vitamin K because it’s going to help prevent the calcification of arteries and other soft tissues that can lead to cardiovascular diseases.

Cori (17:59):
And off of this we talk about how much our body does change with age and hormone changes have an impact. We also have to consider previous dieting practices when we’re talking about some of these nutritional gaps that we might need to address. Because a lot of times in trying to diet down and achieve a specific aesthetic goal or in a training for different things, our fueling might not have been our focus in terms of our health. We often have like, okay, I just need to eat enough to get through this race or this training session or I need to eat to lose weight. And so our focus isn’t on these micronutrients or even the types of foods that we’re restricting. And so because of those previous dieting practices, sometimes we’ve created elimination of foods that are really key to helping us to address those nutritional gaps as we get older.

(18:45):
So as you mentioned, if you’ve ever feared dairy for weight loss, because I know that was something that became a topic in the bodybuilding realms where it was like, oh, would this cause inflammation and I’ll allow you to lose that belly fat. So if you’ve ever feared something, you need to address how it can fit into your diet and why you actually feared it, because a lot of times that might not be serving you well when addressing the nutritional needs as you get older. So just also note, it’s not just your age, it’s not just hormone changes, it’s all the previous diet practices that we’ve even done that can now have an impact on what we need and the changes we need to make to meet our body where it’s at now. So talking about anything else on vitamin K or any other micronutrients that you really think are key that people need to pay attention to as they get older and even how that might impact how they go about achieving an aesthetic goal with the changes they’re seeing, they don’t fall back into old patterns.

Michelle (19:41):
Yeah, I think the biggest thing is, like I mentioned, is really capitalizing on what you are intaking because you brought up some key points. So often have I seen people that are looking to diet down or slim down, they immediately go to the elimination. And what’s really hard with that is you are going to all of a sudden be losing out of a whole food source that was going to be high in certain things. So it is going to make sure that you are capitalizing on your intake and also making sure that you are addressing what actually is what those nutrients are that you are kind of eliminating if you do choose to do that route. There are other ways to get calcium vitamin D besides dairy, it’s going to be harder, but there are other ways. So that’s really where you want to pay attention to those green left leafy vegetables that are going to be rich sources.

(20:33):
But another thing to kind of make sure is if you are going to be doing that, you need to make sure you’re supplementing and supplementing smart. And that was something I wanted to cover too is the mistakes I often see when people are actually going supplementing and that is really going to be over supplementation. I know I already brought it, I already kind of talked about this earlier on, but so often I will see women be like, okay, I’m taking my women’s health multi, I’m taking this bone health that’s going to have, and most of the time that’s going to have calcium, vitamin K, vitamin D and some other nutrients in it. And then they may hear something was good for hair, so they’re going to take that hair, skin and nail one and they heard this was good for skin, so they’re going to be taking this skin specific supplement.

(21:22):
Well all this sudden you now are taking tons of pills, but you’re also probably over consuming certain nutrients and vitamins because this supplement probably has some of that. That woman’s health multi probably has calcium and vitamin K and vitamin D, that bone health is going to have the same thing and you’re going to get similar things in that hair, skin and nail stuff. So all of a sudden we kind of have this cross where people are really overdoing certain nutrients. And as I mentioned, there’s a balance. You’ve got to have that balance. So we want to make sure we’re not deficient, but we also want to make sure that we are not hitting toxic levels either. And sometimes that toxic levels is going to actually interfere with the absorption of other vitamins and minerals. So you may be supplementing and all of a sudden you’re still deficient in some of the things you’re supplementing with because things are blocking them. There is a science to supplementing

Cori (22:19):
And it’s super interesting, this whole thing of it’s systems working together. We constantly add more and think more is better if I just throw all this at it, something’s got to work because I’m covering everything. But in trying to cover everything, you’re not necessarily addressing the one thing you need. And for some reason the visual comes to mind of you have this machine that cranks out products perfectly, it’s turning out new toys and it’s working really, really well and you think, well, if it’s working really well and there could be this one little thing that maybe I make better, but now I’m going to add on 15 other things, you wouldn’t do that, right? You wouldn’t add on 15 things you didn’t need just because those were really good pieces too. If it was working pretty well, you’d go in and maybe oil, the one thing that isn’t working as perfectly, you’d be very nuanced and specific in how you’re addressing adjusting the systems versus just throwing everything on there because in adding all these cogs and wheels and pieces, you could end up making it not work.

(23:10):
And I know that’s a slightly strange visual, but that’s what my brain always comes back to and that’s how we approach our nutrition is how we approach our workouts. We think I’m just going to throw in more good things and in theory that should work and it doesn’t really work that way often that just busts the system so that it’s not working as well as it should. So really diving into the nuance of some of these things through how you’re tracking, how you’re adjusting, making 1% changes is super key. And it can be very simple. It doesn’t have to be overly complicated. You don’t go to all these different things. You say, Hey, what are the symptoms I’m having that I need to address? Or what are the problems that I think are the most important? And then go to something that covers more of those at once and say, Hey, I’m going to try this one thing first.

(23:49):
Just try magnesium. I’m just going to make this one adjustment right here. And then see where that goes. And in making that change, even if you are including a supplement for something, maybe you say, Hey, I’m going to diversify the foods I’m eating. I want to get more leafy greens. But instead of complicating that, say, Hey, I’m going to just put a different thing at lunch and dinner and already I’m getting two different things in the course of the day. It doesn’t have to be 50 different things. So it’s like the more we can really be specific in how we’re addressing problems and changes, the better off we’re going to be.

Michelle (24:20):
Yeah, and I love what you said, it is a hierarchy. Your body has a hierarchy of needs and you need to be approaching that with how you’re supplementing because as you mentioned, you may be starting up here and there may be tons of things that could help, but is magnesium possibly going to cover multiple of those things for you? Probably. So you can probably cover lots of areas with one thing. So it’s really making sure that you are going about it really smart and you’ve got to do your research. You have to be paying attention. And it can’t just be, oh, well I heard this was good, so I’m going to start taking it. And I think one of my biggest struggles as a dietician is when I have someone and they are just taking so many pills, just tons of pills because pills are why I’m all for supplementation.

(25:09):
And yes, it’s needed. Yes, it’s there. I supplement. When you are taking tons and tons of pills, that is going to be hard on your gastrointestinal tract. It is. Your body absorbs things at certain spots and when you are cram packing a bunch of things all at once, your body is going to try and process that and have to break it down. And it’s not always easy, which is often why I know I’ll tell someone what the RDA level is and they’re going to be like, oh, well my pill is this high in it. Yeah, your pill’s that high in it because the chances that you’re actually going to absorb all of it isn’t that high. So you may be coming in thinking, well, there’s no way I’m deficient in this because I have a hundred percent of the supplement. The chances are that you’re actually not absorbing it, especially if you are taking multiple pills at once. That, like I said, I know I said this earlier, but it will interact with other ingredients that can make it so you’re not absorbing things as well or as easily as you should.

Cori (26:11):
And while we want to simplify things as much as possible, being aware of the impact, other things you’re consuming with the different supplements with even specific foods can be very important to help you make sure that you’re getting the most out of the micros that you are consuming. So off of that, there are a couple of questions that I wanted to touch on. I think that they’re very, they will lead to some interesting discussion and also answer some questions for other people. It says recommendation on selenium dose first off, and then also does vitamin K need fat to be absorbed? Michelle, I will hand it off to you.

Michelle (26:45):
So to start with, you said it was Selenium, you were asking right? For the RDA

Cori (26:51):
Or just recommended dose.

Michelle (26:53):
Okay, so with selenium, the RDA for that is typically about 55 micrograms, but you can go, that doesn’t mean that’s all you take, right? Again, there’s a higher level. So typically the recommended amount of actually dosing it is going to be around 200 mcds or micrograms for it

Cori (27:15):
And then vitamin K and best to take with fat to absorb it.

Michelle (27:20):
Yes. So it is a fat soluble vitamin, so you do want to make sure that you’re consuming some fat when you’re doing it. And so I know vitamin K is often found in green leafy greens. So if you’re thinking about either SA it or the cal with a little bit of olive oil or even just making sure that you are consuming things with a vinegarette that’s going to have a little bit of that oil is going to make it more easily absorbed for you.

Cori (27:51):
And even with noting the best way of taking these different things, remember guys, it’s also about making something sustainable. So while we want to pay attention to these things to get the 1% improvements, do not stress yourself out too. Our body is really good at trying to use what we give it. Just remember that while we want to pay attention to the nuance while we want to do what we can to make those 1% improvements, you also want to make sure that you’re doing something you can do consistently because that will pay off as well. Michelle, in terms of that, is there anything people should really worry about with taking some of these supplements or these micros that you mentioned today and in terms of timing for best practices?

Michelle (28:30):
So the big thing is I often recommend magnesium to take at night, and I say this just because it is, like I said, it is going to help with bowel movements. So oftentimes you’re going to set yourself up so in the morning you’re going to have that and be able to go about your day. And some people do find magnesium to be a little bit, sometimes a little bit harder on the stomach. Like I said, there are lots of different types, so don’t take one and just think, oh, I can’t do magnesium, it makes me sick because there are going to be going to be some that are going be more gentle. But that would be my biggest thing for magnesium is to actually take it at night for selenium. That is something that I really like to encourage people if they can to take it kind of in the nut form.

(29:14):
So I typically just recommend that as kind of being a part of your midday snack. Again, it doesn’t have to be that time. That’s just typically what I tend to recommend for people because it tends just to sit better. And then vitamin K is one that you can really kind of take. That one pretty much is pretty open to any time of the day, but as long as you mentioned, most of the time you’re going to be consuming it with a fat source just because a lot of the times that’s how we consume those vegetables anyways. So that’s not something that you necessarily need to worry about so much. So a vitamin K is kind of fair. Green magnesium, I’d recommend more at night.

Cori (29:57):
I guess you could technically make a salad with your leafy greens and put some Brazil nuts on there. Although I think if people really don’t like those Brazil nuts, would you ever recommend someone eat something just because it has something? I’m guessing the answer is no, because usually we try and say, Hey, you’re not going to keep doing it if you really don’t like doing it. So find a different source of that micro, but I don’t know your thoughts on that. Still so easy. Maybe you do it, but I don’t know.

Michelle (30:25):
This is mean. I have a little different view on this one. I will be honest because quite frankly, Brazil nuts, that’s not the nut that I’m going to be like, oh yes, I can’t wait to snack on my Brazil nuts. But I do look, I kind of look at it as I’m taking medicine and I’m taking two Brazil nuts. It’s really one of those. If you can tolerate it and if it’s something that you can be like, you know what, I’m just going to treat it like I’m taking my medicine, great do that. It’s a cheaper, it’s going to be cheaper. So that would be the one time that I’d maybe say, look at it, you’re just kind of taking your medicine and if you can do it and you can tolerate it, great. But I will say with the caveat exactly what you said, but if you truly really hate something, you’re not going to stick to it. So that would be when I would say, yeah, let’s look at a supplement.

Cori (31:15):
I would find a way to work it into something where then I couldn’t taste it if I didn’t like it. That’s my thing, how can you bury it? Although Ryan’s like shaking his head at me because I like putting protein powder in different things. I don’t feel like I can then taste it and I think it enhances the thing. He thinks it just makes anything nasty, so he’ll chug it on the side. So I think he would actually agree with you on the Brazil nut things, but I would try and find a way to work it into something if I was going to eat that I wanted someone now commented, I’m a little worried that I may be overdoing it with supplementation. If I’m taking a multivitamin for women, is it okay to take a separate magnesium pill? Your thoughts on this, Michelle?

Michelle (31:52):
So it can be, I would definitely want to know what level of magnesium your multi is having because you may find that it’s actually already covering you. And I didn’t say this, but multis are actually typically something I also tend to recommend to take at night too, because again, you just tend to, there’s so much going on that sometimes taking it more in the evening is just going to be easier on your GI system. So I know that wasn’t a direct answer, but it kind of depends. It could be fine. It could be that the multi you’re taking is already pretty high. I will say most multis aren’t going to be high enough in magnesium, so you’re probably okay. I mention though too, we do do person for, so if that is something that you are really curious about and you’re worried that you may be over consuming some things you can actually get on with our dietician who will go over that and actually present with you what they would actually have you do and give you a multi or a pill that’s going to cover all of your needs.

(32:56):
Like Corey was talking about the hierarchy of needs. So we’ll focus on that for you. And what’s kind of cool about it is you are able to kind of adjust things in the future. So if your needs change, because we all know the human body is not stagnant. Oh, that did not come out, but we all know we’re not going to stay the same. So things are going to going to change. So if things do change, you can actually get reevaluated and meet with the dietician as well and readjust your supplement. So if that’s something you’re really wanting, you’re curious about or concerned about, I would highly, highly recommend to just schedule a call with our dietician and get on with that.

Cori (33:35):
It also would be based on the type of magnesium you might find that you need extra of or the symptoms you’re addressing versus the type in your multivitamin. Can you maybe speak a little bit Michelle to what you generally find in the multivitamin with those things? Because I think that nuance is really key to also recognize because it might not be the form of magnesium that you need.

Michelle (33:56):
Yeah, so one thing I’m going to say with multis, there are some great ones out there, don’t get me wrong. But oftentimes when it comes to supplements, a lot of this is marketing. They want to say like, oh, we’re going to give you a hundred percent of this, 200% of this, and that’s not necessarily bad. You’re probably not going to absorb all of it. But the other reason why they’re able to do that is oftentimes the bioavailability of the source they’re using isn’t as high as another source, and usually it’s because it’s a little bit of a cheaper option. So this is really, again, it’s something that you just kind of want to be aware of and I know honestly I could go off on just bioavailability and what’s actually used, what is actually best. Because again, multis are often they’re going to try and say they cover every box, but they’re probably not always going to have the best sources for your body to absorb. So that’s going to be my one thing with them. I know like you said, oftentimes we take it and we’re like, okay, I’m covered. I took my multi, but you may not actually be able to absorb all the whole multi that you’re taking. So this is really where I look at third party testing needs to be kind of a big thing. This is where it’s more important to actually be able to see if they have good business practices, but a big thing is going to make sure that they actually are third party tested.

Cori (35:20):
Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free work out of nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone.

(00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. I don’t have enough time. We’ve all made this excuse as a reason to skip our workouts and just not do anything, and there is a finite amount of time in each and every day, and sometimes the day does get away from us, but we can always design for the time we have and we have to recognize the value sometimes in doing something that’s not necessarily our optimal, our planned workout, but still keeps us in the routine and habit because often on those days where we say, I don’t have enough time and we don’t do anything, we end up letting the habit slide and then it’s easier the next day to not do anything and the next day after that and we’re not owning our current situation and we’re not planning for what’s realistic for us, and that’s where we see those habits slide and we get off track and we lose the progress that we’ve made.

(01:12):
And part of it isn’t just the miss workout, yes, the movement itself is key. That build is key, especially if we want to gain muscle, but a lot of it just goes back to keeping in the habit and that success mindset. So as silly as it might seem to just do five minutes, sometimes the fact that we did something when we didn’t want to do something often makes us feel better than even doing what we just had planned because we did something on a hard situation where it would’ve been really easy to let ourselves off the hook. So doing that keeps us in the success mindset. It keeps us the routine, it helps us move forward, but we can also design for the time we have. I think too often we use, I don’t have enough time as an excuse because we have some ideal that we have to hit in our head of six days a week, training for one hour, but you don’t need that ideal.

(01:57):
You can design for the time you have three days a week, 30 minutes. You can make it work five days a week, 15 minutes. You can make it work, but you have to own what actually is realistic for you to design for that time because how you design for those times will be different. How you break down your workouts, what you’re working each workout, how you’re using moves will all be different. But also noting that just because you have an hour doesn’t mean you need to use an hour. I see too often people just filling the hour and in that they do a lot of wasted volume, they do a lot of quantity, but it’s not quality because they’re not staying focused and intentional. Now, when we’re short on time, it can be really hard to be as intentional because a lot of times we feel like we’re going through the motions just to do it or we’re rushing through to get it done.

(02:39):
So I want to really help you find a way to make the most out of those sessions. And the first key I think to designing quick and efficient and effective workouts is using timed circuits and sets and even timed intervals of work over reps. And the reason I say timed is because if you have minutes and you set a timer for 15 minutes, you know you’re going to be done in 15 minutes. There’s no rushing through to make sure that you’re done. There’s no being worried about finishing in time so that you skip certain things and then don’t do your warmup. You can make sure that everything truly fits that time. You can take one minute to roll out the tightest area, you can take one minute to do a dynamic stretch. You can then take even 30 seconds to do an activation move and then you can get into the rest of your workout.

(03:24):
And so you can really have that time, but you’re also secure in that you know are going to be able to fit it into the time that you have. So using those time circuits, using those timed intervals of work can be really key for that reason because it gives us the mental security. Not to mention when we feel rushed, when we have less time, we do need to increase our training density. That means that we need to do more work in the set amount of time because we can’t do more work adding on time. So we want to increase the amount of work done in the set time that we have. So by using an interval of one minute on squats, instead of doing 12 reps and trying to do 15 reps the next week or increase that training density in that way, even if the time goes a little bit longer, we’re going to see can I get more reps in this set amount of time?

(04:08):
And that can increase your training density to help you see results, but it can also help you stay focused and intentional with moves. Again, not rushing through just because you’re short on time when we know we have that one minute to work, we’re going to make the most of that one minute and we’re going to really push through because we have one minute and sometimes that can even push us to do more than we would’ve done had we counted reps, especially when we are short on time and it’s really key that we get the most out of every single movement. When you have that one minute, you might keep going past the point you would’ve stopped. So say you had eight to 12 reps, maybe you stopped at 12 and you could have done a few more with a weight. So you do go up the next round, but with that one minute all of a sudden you’re like, well, I have this whole minute I need to use it.

(04:45):
So you’re doing 15, 20 reps with a weight that you thought you could only do 12 with, even if you use a little rest pause, but it can help you push past the point you would’ve stopped otherwise to getting that really quality progression with movements as well. So consider using time circuits intervals of work that are timed out instead of just counting reps because it can help you make sure you’re confident you can get the workout in that time and stay focused and intentional where you aren’t even counting the reps or trying to rush through. Then also really focus on ways to make the volume that you can do more challenging. Again, you can’t just add on more sets, more reps because you only have a set amount of time, so you have to increase the training density within that time. This also means making fewer reps feel harder.

(05:28):
So even though you could do eight to 12 reps with a front lunge, maybe you don’t have weights and maybe you don’t have a time to get out four sets of 12 reps. So how can you make it so that you fail at six reps instead of just doing a front lunge? Maybe you do add loads if you have it, maybe you add a pulse when you launch forward. Maybe you make sure that you’re doing a variation where there’s more instability or there’s a bigger range of motion because you’re having to do that front lunch stepping up onto a step to sink with your back knee down to the ground. But you have to find a way to make the volume more challenging if you want to see results from your training. But 15 minutes if you’re making every move, the hardest move you can do is going to feel devastatingly challenging at points and not in a bad way if you’re just trying to slaughter yourself from your workouts, but that you are trying to drive that progression, drive that growth.

(06:15):
When I know I have 10 minutes, I’m finding ways to make myself fail at a move with five reps over trying to do 10, and if I can do 10, I’m going to find ways to make it more challenging. So really think how can I make this move so challenging that I don’t want to nor can’t necessarily do more than five reps, especially with those times circuits too. If you’re then cycling areas worked, which is another way to make workouts very efficient when you’re short on time because then you don’t have to fully rest. You want to think, okay, how can I keep moving this entire interval, this 10 minute circuit? How can I keep moving by doing a really heavy lower body move then a really heavy or challenging upper body move so that you’re using the other areas being worked as rest to keep moving, but you’re also able to really work that area because you’re then cycling out of it, but it is challenging you for the reps that you do and you’re building up that volume over time.

(07:02):
Five reps done over 10 minutes is going to add up to 25 reps, 30 reps, so it’s going to add up to that volume you need within that set amount of time and then the next week you’re going to try and either get a few more reps or go a little bit heavier or advance the move in some way, but going now into that next phase. So you’re trying to find ways to make the volume challenging that you can do, but you’re also going to try and find ways to include rest without including rest. We don’t want to just cut out rest. Rest is very important for us to be able to maximize the movements, be more intentional, train harder. You don’t want to try and lift really heavy and then cut out the rest however you do want to design so that you’re not doing that one rep max lifting or that maximal strength work necessarily during workouts like this while you’re short on a time, you can save that for longer workouts, but you do want to find ways to still lift heavy and create that progression.

(07:47):
And that means giving areas rest before you go back into that advanced variation because otherwise you’re going to hit that point of diminishing returns. You’re not going to be able to work at the true a hundred percent intensity, but with shorter time just standing around is not necessarily going to be an option. So maybe you do use it as that mobility work. Maybe you use it as a little activation, maybe you just cycle areas. Work the less frequently we can train, the shorter we can train for the more we want to focus on more full body esque splits that could be anterior, posterior or full body where we are touching on everything. But we want to do that because that allows us to work more big muscle groups in a session which can help us build muscle. It can help us burn more calories. It helps us get in that training frequency for areas while training less frequently.

(08:29):
It also gives us the opportunity to use other moves as rest so that we’re maximizing the time we have because if you work legs, then upper body like a chest, then you do even legs, but the opposing muscle groups, so quad and then hamstring in one and then you do back, you are cycling. The areas work to be able to go hard on each of those movements and work each of those areas intensely, but you’re giving other areas rest. And again, this is where you can also add in mobility work, especially if you tend to skip it because that can be active. Rest could potentially, depending on how you’re designing your workouts, if you’re doing more metabolic strength, include a cardio move and then also include a strength move to sort of change up the intensity at which you’re going. You can use more intense moves, less intense moves, even depending more isolated moves with more compound, but you want to think, how can I rest without rusting?

(09:14):
And those are some of the different ways that you can do it. Even knowing that using unilateral moves, so if you do a single leg deadlift, one side is resting as the other is working, so that can even be a way to add in rest as well. While even getting in that focused work or making a move more challenging by the instability of the unilateral exercise, it’s a great way to also correct imbalances if you are dealing with any imbalances, which most of us we’re not fully balanced creatures. And then just remember with this, you’re not making everything cardio. You want to think about using that strength to cardio continuum and that one rep max lifting, you’re going to need more time for that really steady state long endurance training you’re going to need more time for. So when we’re short on time and we might even be training less frequently, we need to use that middle ground of that metabolic strength type work, that strength conditioning.

(10:00):
And so we want to think about how we can make sure that we are getting our heart rate elevated, but also not just turning everything into being so out of breath that we can’t challenge ourself with progression in the lifts, especially to build that strength. So that’s again where cycling the areas work, cycling the intensity, including even an AB exercise in that circuit as active rest can be very valuable. But make sure that you are designing everything with a purpose too. You don’t want to just think about making your workouts hard to burn more calories with these sessions. You want to think about how is this truly moving me forward towards my goal? Do I need more mobility work? So if you’re short on time and you’re not able to do your usual six days a week, one hour of training and you have five minutes this one day, maybe you’re like, Hey, I think it’s better that I shift my workouts, but I’m going to put in a five minute workout to still do something that’s mobility work to keep me moving forward.

(10:48):
Again, it goes back to that success mindset. Something is better than nothing and we don’t often value that, but we have to remember that one minute today, one minute tomorrow, one minute the next day, that one minute adds up over time and generally does get us to do 2, 3, 4. And it goes back to even the way our momentum is going. The less we do, the more our momentum goes towards doing less. The more we’re keeping our momentum towards doing something, the more we tend to want to do and the more we even find that we get re-motivated to do a little bit more. If we are finding our motivation has sort of faded. So if you’re finding it a struggle to push yourself to do your usual routine, embrace shorter workouts. If your schedule is dictating that right now, you need to embrace shorter workouts.

(11:29):
Again, focusing on designing for the time you have, using those intervals or time circuits can be a great way to make sure that you’re getting in the workout, you’re increasing the training density to see results. Really maximize the volume you can do by finding ways to progress moves. And guys, I love loads, but they’re not the only way to advance movements, tempos, ranges of motion unilateral, so that instability, there are so many different ways to do that. Even creating hybrid moves and touching on that too, when you’re shorter on time, as much as we want to include some isolation moves for those stubborn areas, you need to be very strategic in how you do that because compound moves are going to give you more bang for your buck. Hybrid moves, which might work upper and lower body together. So those are things like where you can even do a lunch curl and press that you could do a single leg deadlift with row.

(12:12):
Those things can be very efficient when we’re short on time. And yes, there’s going to be a limiting muscle group with some of those things where if you do a single leg deadlift with row, you’re going to be basing it off of the weight. You can row over just the deadlift. There’s benefit to those things too because we’re working more muscle groups at once. So you want to think about how you can work more muscle groups at once, use more multi-joint movements when you are shorter on time using maybe one isolation move for a specifically stubborn area strategically, but it’s not better or worse. It’s just designing for the time you have and you can see fabulous results and the more you embrace that, the better the results you’re going to see. But again, using even that strategically designed rest so that you are able to go at a true a hundred percent intensity, not just turning everything into cardio, but even using the fact that these are going to be a little bit more metabolic to your advantage, but still creating that progression in your training.

(13:01):
But again, it goes back to always designing for the time you have and also not just using the hour because you have it. If you’re doing a sprint workout, stretching it out to an hour is probably a lot of wasted volume and you’re going to see a point of diminishing returns and you could have saved your time, especially because most of us do at some point use the excuse, I don’t have enough time to do other things. Maybe you meal prep then so you have more time on another day to do that strength workout. That should have more rest, more mobility work needs to be a little bit longer. So always design for the time you have and remember that something is better than nothing because part of this is not just what you’re actually doing in your workout, but the mindsets and routines and habits you’re creating. So jumping into the group to see if there are any questions, comments or concerns or even thoughts on how you are designing your quick workouts, making things really work for you.

(13:53):
It doesn’t look like anybody has posted anything and hopefully it’s just because I gave such fabulous tips. Everybody’s writing them down and ready to really implement them, but I would love to hear how you guys design workouts that really fit your schedule, how you are embracing maybe doing more full body splits, anterior posterior splits when you’re training less frequently and have a little bit shorter to train versus doing more potentially body parts splits or hemisphere training with longer to train. Remember, you can always design for the time you have. If you are watching the replay and do have any questions, comments, or concerns, don’t hesitate to write in. I will go back through and even try and link out to any other helpful resources to get you guys rocking because I know especially during the summer, we can find ourselves a little out of that consistent routine. Finding reasons not to work out traveling where we don’t have as much time, but I don’t have enough. Time is not an excuse. You can always design for the time you have. Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free workout and nutrition tips.

(14:50):
I’m going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone.