Supplements I swear by
GDA
A glucose disposal agent (GDA) is a supplement designed to help your body more efficiently shuttle glucose (carbohydrates) into muscle cells rather than storing it as fat. GDAs typically contain ingredients that improve insulin sensitivity and nutrient partitioning, supporting better blood sugar control, enhanced energy, and lean muscle retention—especially around carb-heavy meals or refeed days.
Creatine Monohydrate
Creatine monohydrate is one of the most researched and effective supplements for increasing muscle strength, power, and performance—especially in high-intensity training. It helps replenish ATP (your body’s primary energy source during short bursts of activity), allowing you to lift heavier, recover faster, and potentially build more muscle over time. It also draws water into muscle cells, which can enhance muscle fullness and support cellular hydration.
Vitamin D3
Vitamin D3 (cholecalciferol) is the most effective form of vitamin D for raising and maintaining optimal blood levels. It supports bone health, immune function, mood regulation, and hormonal balance—especially critical for those with limited sun exposure or darker skin tones, which reduce natural synthesis.
Whey Protein
Whey protein is a fast-digesting, high-quality protein derived from milk that contains all nine essential amino acids, making it ideal for muscle repair, recovery, and growth. It’s especially effective post-workout, helping to stimulate muscle protein synthesis and support lean body mass.
Whey is typically available in three forms—concentrate, isolate, and hydrolysate—with isolate being lower in lactose and carbs, making it a better option for those with sensitivity.
Magnesium Glycinate
Magnesium glycinate is a highly absorbable form of magnesium bound to the amino acid glycine, known for its calming and muscle-relaxing effects. It supports nervous system health, muscle recovery, stress reduction, sleep quality, and blood sugar regulation without the laxative effect common in other forms like magnesium citrate.
It’s ideal for individuals dealing with chronic stress, poor sleep, muscle cramps, or PMS symptoms.
Fish oil
Fish oil is a rich source of omega-3 fatty acids—primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—which play a key role in heart health, brain function, inflammation control, and joint support. It’s especially beneficial for active individuals, those with inflammatory conditions, or anyone not consuming enough fatty fish like salmon or sardines.
Products I swear by
Waist trainer
Waist trainers can offer temporary support by promoting better posture and encouraging core engagement during certain activities. They provide tactile feedback that helps increase body awareness, making them useful for maintaining an upright spine or activating the core during movement. While they do not burn fat or reshape the body, they can serve as a tool for mindful movement when used intentionally and in moderation.
Travel food scale
A food scale is a simple but powerful tool for improving nutrition accuracy and portion control. It helps you measure food by weight instead of estimates, allowing for precise tracking of calories and macronutrients. This is especially valuable for those following structured nutrition plans, managing medical conditions, or aiming for specific fitness goals like fat loss or muscle gain. Using a scale builds awareness around portion sizes and supports more consistent, informed eating hab