The basic unit of protein is an amino acid. There are 20 amino acids that comprise our muscle protein, with 9 of them considered as essential amino acids (EAAs). Unlike non-essential amino acids (NEAAs), EAAs must be obtained from the foods we eat since our bodies are unable to make them. To allow for our muscles to grow, all 20 amino acids (EAAs+NEAAs) must be available in our system.

Magnesium is a crucial mineral, aiding to activate over 300 enzymes in our body. It is required in the production of adenosine triphosphate (ATP), the energy currency for our cells that allow us to function in everyday living. The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg for men and 310-320 for women. Unfortunately, approximately 60% of adults in the United States have failed to meet such requirements.

Stress is a natural response that occurs in all of us. Whether you are being chased by a serial killer or constantly wondering why your crush has yet to text you back, the body cannot differentiate among the varying degrees of stress and will always react in the same way. The sympathetic nervous system (SNS) also often referred to as the “flight or fight” response becomes activated in times of stress in hopes to regain homeostasis.

Believe it or not, 75% of Americans are deficient in this crucial vitamin despite it being the only free vitamin that we can absorb by simply stepping into the sun! Although animal and plant sources can provide us with this vitamin, it is nearly impossible to get enough of it. Thankfully, we have the ultraviolet rays from the sun to promote vitamin D synthesis in the skin.

Retinoids and carotenoids are the two different types of vitamin A. Retinoids are found in animal sources such as meat (especially animal liver), poultry, fish and dairy products and provides us with the active form of vitamin A (preformed retinol).