In this website we offer a variety of information on the latest research, tips, and strategies to help you achieve your health and fitness goals.
Because enjoying pernil and protecting your progress can coexist December in Puerto Rico doesn’t just arrive — it takes over. There are parranda nights that turn into sunrise breakfasts, family parties that start with arroz con gandules and end with coquito refills, and that one tía who insists you didn’
Keep lifting. Keep eating protein. But don’t forget about fibre. It could be the thing that keeps you strong for years to come.
The Problem: Nutrient Gaps Are Everywhere If you think you’re hitting all your nutrient needs through food alone, the numbers say otherwise. * Roughly 70% of Americans are low in vitamin D * Nearly half don’t get enough magnesium * A third fall short on calcium These are not small misses.
Creatine is one of the most studied supplements in the world, and its benefits go far beyond just building muscle. Supplementing with creatine can increase strength, enhance muscle recovery, and improve performance in high-intensity activities like weightlifting and sprinting.
This article highlights how just three minutes of activity can improve circulation, boost energy, and enhance longevity.
Most people focus on training and protein when trying to build muscle. But a new study published in May 2025 found something important that often gets missed.
Vitamin B12 (cobalamin) plays a major role in red blood cell production, brain function, and your nervous system. You'll only find it naturally in animal-based foods like meat, fish, eggs, and dairy. But here's the problem: just because you eat it doesn't mean your body's absorbing it properly.
Most people focus on training and protein when trying to build muscle. But a new study published in May 2025 found something important that often gets missed.
Vitamin B12 (cobalamin) plays a major role in red blood cell production, brain function, and your nervous system. You'll only find it naturally in animal-based foods like meat, fish, eggs, and dairy. But here's the problem: just because you eat it doesn't mean your body's absorbing it properly.
Start your day with a light and flavorful twist on a breakfast classic! This Herb & Goat’s Cheese Omelet combines fluffy eggs with tangy goat cheese and fragrant fresh herbs, creating a satisfying meal that's ready in minutes.
Elevate your breakfast routine with our Creamy Protein Mango Oatmeal! Packed with the tropical sweetness of mango, the wholesome goodness of oats, and an extra protein boost, it's a satisfying and nutritious way to start your day in just one bowl.
