B12 is crucial for energy production, red blood cell formation, neurological health, DNA synthesis, and mood regulation. For myself and the athletes i coach, as they require high energy levels and efficient recovery, i found B12 injections for males and B complex for females beneficial for increased energy, improved endurance, faster recovery, reduced fatigue, and better cognitive function, reduce stress, and enhance mental clarity, further contributing to athletic performance and well-being. I summrized the below from a personal experience and what studies support: - B12 is essential for energy production, red blood cell formation, neurological health, and DNA synthesis. - B12 deficiency can cause fatigue, anemia, cognitive issues, and other health problems. - thletes use B12 injections for increased energy, improved endurance, faster recovery, reduced fatigue, and better cognitive function. - B12 may also support immune function, reduce stress, and enhance mental clarity.

Anxiety many times prior to an event has made many of us play bellow our ability. Uncertainty can cause athletes to mentally envision mistakes and fear the worst prior to a competition, which leads to lack of trust in your skills. Fearing the worst, becomes negative images that will ruin performance every time. The solution could be visualization. Experience the event before it happens. This could help being ready mentaly. By visualizing yourself there succeeding, you become mentaly ready because know the event is already known. As i am competing in two weeks, I want to make a habbit of visualizing my self getting there, weighing in, having my warm up, to the point of hitting the numbers i want to achieve. Imagine my self being in a good mood and following my routine. The visualization will provide a plan. So everything will be ready when the time comes. My mind will not freak out by the unknown. Let me hear your thoughts and your experiences. Do you have some kind of routine to mentaly prepare you? ☺️

Hey all I posted a video on IG today breaking down our growth hormone works: https://www.instagram.com/reel/DAE_rwvOk4X/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== So... what is the best time to take it for the fat loss benefits?? I’d recommend fasting for 2-3 hours upon waking to take advantage of the increased free fatty acid mobilisation that growth hormone provides

Constipation is a common and often uncomfortable condition, but it’s more complex than simply not having a daily bowel movement. In medical terms, constipation is typically defined as having fewer than three bowel movements per week. However I personally class it as not having daily bowel movements. Various factors can contribute to this condition, ranging from imbalances in the gut microbiome to stress, thyroid issues, medication use, and dietary insufficiencies. While it's essential to identify and address the root causes of constipation, managing the symptoms effectively can provide immediate relief and prevent exacerbation of the underlying issues. Here’s a guide to some practical strategies for managing constipation. --- Dehydration One of the primary contributors to constipation is dehydration. Research consistently shows that inadequate fluid intake decreases stool frequency, impacting both children and adults. Aiming for at least 2.5 liters of water daily is a good starting point. Keeping hydrated ensures that the stool remains soft and easier to pass. For further reading, check out this study on PubMed: [Fluid intake and stool frequency](https://pubmed.ncbi.nlm.nih.gov/2288138/). --- Electrolytes Electrolytes, such as sodium and potassium, are crucial for proper muscle and nerve function, including those in the gastrointestinal tract. Ensuring you get enough electrolytes can help maintain healthy bowel movements. I recommend using a high-quality electrolyte supplement. For those in Australia, the [Optimal Electrolyte](https://shop.5ew.com.au/product/optimal-electrolyte-seeking-health-210g/) from Seeking Health is a reliable option. International readers can find it on iHerb: [Seeking Health Optimal Electrolyte](https://au.iherb.com/pr/seeking-health-optimal-electrolyte-orange-8-61-oz-244-g/109891).

I have several friends who have come to me for fitness advice, always prefacing it with "I want to get in shape...I just wish I had your discipline!" Then they tell me they'll workout more, they're committed this time....only to fall off the wagon after a few weeks. Do you feel some people confuse discipline with motivation or use them interchangeably? I am not always motivated to train, but it's a habit and a priority. How do you convey that and how do you encourage people to stick with it until that habit/discipline forms?