Your weekly housecall filled with everything you need to know to live longer and live better—naturally. Missed an issue or want to forward to a friend? Find it all right here.

Magnesium is a hot topic supplement lately – and for good reason! It’s essential for the proper functioning of over 300 enzyme systems in the human body. This powerhouse nutrient is involved in many physiological processes, including energy production, temperature regulation, nerve function, stress response, and metabolism. One of its most critical functions is aiding in normal protein synthesis, ensuring that signals are efficiently delivered to our DNA for the expression of amino acids, the building blocks of life.

Daily Magnesium Requirements and Deficiency Concerns

Adults are recommended to consume 400 mg of magnesium daily. However, many people, particularly those over 30, fall short of this target, averaging only about 290 mg per day. This is especially true for women. Insufficient magnesium intake has been associated with issues related to concentration, memory, cognitive function, and muscle health, all of which can impact sleep quality.

Primary Benefits of Magnesium

• Supports Sleep Quality: Higher magnesium levels can promote restful and rejuvenating sleep.
• Cognitive Health: Aids in cognitive function and mental clarity.
• Muscle Health: Magnesium supports muscle function, especially during daily activities.
• Blood Sugar Levels: It helps maintain normal blood sugar levels, supporting metabolic health.
• Blood Pressure: Regular magnesium intake is important for maintaining normal blood pressure.
• Cardiovascular Health: Magnesium supports overall cardiovascular well-being.
• Bone Health: Together with calcium and vitamin D, magnesium is crucial for maintaining strong and healthy bones.
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Your Magnesium FAQs – Answered

Q: What benefits does magnesium provide to the body?

A: Magnesium is a mineral with diverse functions, involved in over 300 enzyme reactions. It supports bone health, muscle development, nerve impulse transmission, and helps maintain a regular heartbeat and blood sugar levels.

Q: How much magnesium should I be getting, and why choose a supplement?

A: Adult males should aim for 400 mg per day, while females aged 19-30 should aim for 310 mg. Due to factors such as poor dietary choices and lifestyle, many people may not meet these requirements, making supplementation important to fill the nutritional gap.

Q: Why should I choose citrate and glycinate forms of magnesium?

A: The citrate and glycinate forms of magnesium are selected for their superior absorption rates. These forms work synergistically to maximize the benefits for your body.

Magnesium deficiency is much too common – especially in women! Embracing magnesium as part of your wellness routine can significantly enhance your health.

Q: I’ve heard magnesium is good for mental health. Is that true?

Absolutely. Magnesium is considered the ‘master relaxer’ and can help with nervousness, difficulty sleeping and low mood states. However, not all forms of magnesium cross the blood brain barrier so be sure to chose the proper form that does so that you achieve optimal benefit.

Want to improve your longevity and overall well-being? Need help choosing the best supplements for your health goals? Reach out by clicking the button below, or simply reply to this email!

Yours in good health,

Angel

Ready to Write a New Life Story?

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We’re past the half way mark of 2024, how are you doing with this year’s goals Reader?

Are you feeling clear about what you really want in your life?

Are you taking action and seeing your goals within reach?

Are you getting better at silencing the negative self-talk in your mind?

If the answer is no then maybe it’s time for an immersive retreat that will help you quiet your mind, calm your heart, and refresh your vision.

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Akalki Holistic Center isn’t just a resort; it’s a living classroom. You’ll be immersed in rich biodiversity, surrounded by the vibrant hues of exotic birds, the delicate flutter of butterflies, and flora that blooms everywhere, mirroring your dreams.

Without anyone asking, “did you get my text?” or “what’s for dinner?” you’ll have the rare opportunity to disconnect, decompress, and do only what truly matters to you.

Imagine, freshly squeezed juices and mouth-watering three course farm to table meals at every meal…

Imagine, a handwoven basket full of fresh herbal tea flowers plucked straight from the orchard and delivered to your doorstep every morning…

Imagine, a brand new journal with empty pages ready for you to fill with possibilities as you awaken to a stunning sunrise…

You don’t have to imagine having this kind of serenity. You can make it happen.

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Forge a new path and write your next story, where the unique essence of Yucatan’s nature becomes a transformative journey into the heart of the extraordinary.

If the idea of having one whole week of solitude to calm the chaos in your life excites you, join me for my second annual autumn retreat in Bacalar, Mexico this September 17-22, 2024.

Get all of the details about the retreat right here.​

Not sure it’s right for you? Click the button below and let’s get on a call! 

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Fit & Functional Nutrition Corner

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Spinach is considered a superfood because it’s rich in vitamins, minerals (including magnesium!), and antioxidants, which can support many bodily functions:

• Immune system: Spinach’s vitamin A can help prevent infections and inflammation, and strengthen the mucous membranes in the respiratory, urinary, and intestinal tracts.
• Digestion: Spinach’s fiber and anti-inflammatory flavonoids can reduce irritation in the digestive tract, which can lead to regular bowel movements and better food absorption.
• Bone health: Spinach’s calcium, vitamin K, and magnesium can help maintain and strengthen bones, reduce the risk of fractures, and increase bone density.
• Eye health: Spinach’s vitamin A, iron, vitamin K, and folate can help decrease the risk of macular degeneration.
• Brain health: Spinach’s antioxidants and anti-inflammatories, such as vitamin E and lutein, can help prevent damage to neurons and protect the brain from age-related neurodegenerative diseases like Alzheimer’s.
• Chronic disease: Spinach’s antioxidants can help fight oxidative stress in the body, which may reduce the risk of chronic diseases like heart disease, certain cancers, and type 2 diabetes.
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Take advantage of summer strawberries with this healthy Spinach Strawberry Salad with Balsamic Poppy Seed Dressing – perfect for lunch paired with a protein, like diced chicken breast.
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Podcast Rewind

Missed out on our live podcast? catch up and listen in today!

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Wouldn’t it have been wonderful to realize that the love, care, and attention you invested could flourish and come back into your life tangibly? Picture enjoying food nurtured with love and gentle care. Your garden could transform into a healing oasis and a sanctuary from the stress and chaos of everyday life. Discover how this could be possible! Join me and my guest Maurice Small as we discussed the connection between Soil, Soul & Spirit.

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ICYMI

In Case You Missed It

Design the Life You Deserve® Retreat A 5-day journey to renew, refresh & reinvent your life September 17-22, 2024 Bacalar, Mexico A retreat designed to ignite your inner spark, awaken your true potential, and empower you to design the life you deserve. Grab Your Suite

Mindset Mastery: Know Your Worth. Power and worth go hand in hand. Knowing your worth is what gives you the power to start making life happen for you, not to you. ​ In last week’s issue of Mindset Mastery: Know Your Worth Read More

What’s New in My Health Toolkit

Need more magnesium but don’t like swallowing big pills? Here’s the perfect solution!

A study published in the Journal of Nutrition found that most U.S. adults – especially those over the age of 30 – were receiving, on average, approximately 290 mg of magnesium daily. That study also showed that dietary intake is particularly low among women.

Unfortunately, inadequate levels of magnesium have been linked to poorer concentration, memory and cognitive function, and muscle discomfort. Sleep quality is associated with higher levels of magnesium and when these levels are low, sleep quality may suffer.

nutraMetrix Isotonix Magnesium provides the body with 100 percent of the recommended daily value of magnesium in a highly bioavailable powder formula.

Thanks to its unique formula, which includes two different types of magnesium to increase its absorption by the body, Isotonix Magnesium helps maintain normal blood pressure and supports bone health and sleep quality, while promoting head comfort and optimal muscle health.

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Benefits

• Promotes head comfort
• Promotes optimal muscle health and comfort
• Helps maintain normal blood sugar levels
• Supports a healthy sleep quality
• Helps maintain normal blood pressure
• Supports cardiovascular health
• Promotes cognitive health
• Supports bone health
• Helps the body maintain a healthy (or sufficient or proper) level of magnesium, combating magnesium deficiency
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Health Research + News You Can Use

Stuck in a rut? How to appreciate your life again, according to science

Malte Mueller/fStop/Getty Images​ ​

A new job, apartment or relationship can all come with a sheen of excitement. But that luster fades after a while. And everything seems a bit duller.

There’s a term for that phenomenon, says Tali Sharot, a cognitive neuroscientist at University College London and the Massachusetts Institute of Technology: habituation. It’s “our tendency to respond less and less to things that are repeated or constant.”

Its evolutionary purpose is to help us adapt to our surroundings so we can be on high alert for new threats. But it can also impair our creativity and affect our levels of stress and happiness.

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Shout out to community member, Maurice Small!

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Maurice shared his expertise with us on Thursday, July 11. He is an expert organic farmer and teaches how love, care, and attention to a garden and your food can translate to your life. Maurice, we’re honored to have you as part of our community!

We’re building a movement here so please tag us on socials so we can shout out your amazing progress too!

We Want to Hear from You!

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With millions of people around the world, we know there are a lot of stories out there of how small changes in lifestyle led to great success.

We’re sure you have one of those stories!

Take a moment to share your story and get the chance to be showcased in our new Reader Spotlight right here and on our blog.​

Click REPLY, send us your story and we’ll also include it in an upcoming copy of our newsletter!

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