Happy Monday!

This is one of my favorite topics. How do we know if we should start implementing supplements into our daily exercise routine?

It depends on a few factors!

• What type of goal do you have?
• Are you competing in strength or endurance?
• What is your main form of exercise?
• How does your body react to increasing supplements?

I see it all the time: podcasters, YouTubers, influencers all promoting the "greatest supplement". Before you know it- you've come across five different supplements that seem amazing and you're about to purchase them all!

Before I dive into my personal favorite supplements, let's talk about why you should always caution around using any supplement.

The mistake I often see surrounding the use of supplements is believing that since they are "natural" then they are harmless.

There can be serious side effects from overdoing supplements: even Vitamin D for example.

Just to make this clear: supplements can be helpful and necessary. But only after making sure it's safe and necessary for you to consume.

The other problem with supplements is there is little regulation of them by the FDA. What this means:

• Batches will differ from bottle to bottle
• No guarantee of safety
• Discrepancies in the labeling

I'll give you one example: studies have shown that what the label says on a melatonin bottle could be a 500% difference from what it actually is.

How do we find quality supplements?

• Look for companies that third party test
• Certificate of Analysis

When it comes to choosing supplements surrounding exercise, it's important to take into consideration if it is absolutely necessary.

Let's use protein powder for example:

There will be a difference in the type of protein and how much protein your body will need depending on this goal.

Next is picking a quality protein powder that has been third party tested for heavy metals, pesticides, and mold. My favorite brands are down below.

Examples of exercise supplements:

Other supplements that are useful for training, but must be looked into if it fits your specific goals:

• Creatine: great for both endurance and strength
• Electrolytes: great for endurance and after sauna use
• Pre workout: depending on time of exercise, goals, not eating prior to training, caffeine works well too
• BCAAS: really depends on your goal, but usually not necessary
• Beet powder: nitric oxide production, increases time to exhaustion

Lastly, we are exposed to many environmental toxins in our life. From the food we consume, the products we wear, furniture, the air we breathe, water, etc

Sometimes, our body's are under a toxic load and adding in supplements can make us feel terrible! Everything gets processed through the liver, and if our body is under a lot of stress then it can't process the supplements.

My favorite brands are listed below, they are all third party tested and are transparent in displaying their COA:

Protein powders:

Nuzest is my personal favorite. Code DRPEACOCK for 15% off

Vedge Nutrition is also fantastic. Code DRPEACOCK20 for 20% off.

Creatine + pre workout:

Vedge Nutrition creates both and they are the cleanest I've come across! The creatine is mixed with different mushroom extracts for added immune benefits.

Electrolytes:

Redmond Re-Lyte is by far the cleanest. Most companies will have a lot of GMO citric acid and artificial sweeteners. Redmond's products taste amazing. I also use their salt.

Code DRPEACOCK for 15% off.

1:1 Coaching

My coaching program is designed to take you through your individual macronutrient goals while maintaining all other necessary nutrients. This is based off a number of different factors, but also your goals: weight loss, muscle gain, endurance training, etc

It includes 100% plant based meal plans that are all my own recipes (simple, easy and delicious!).

After a thorough history: we work together on achieving your specific goals through proper diet, supplements (if necessary), and training/competing regimens.

Looking to reduce your environmental toxin exposure? I have you covered there too. I have a step by step process for decreasing your daily toxin load.

You can reach out here for a free 15 minute phone consult.

Yours truly,

Stephanie