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Today Dr. Robin Rose and I are taking a deep dive into gut health, fertility, and why metabolites are vital to overall health. (Plus what metabolites are!). Dr. Robin is a board-certified specialist in gastroenterology and internal medicine. As a mom herself, her work at her practice Terrain Health focuses on helping women to improve fertility by improving their health through totally customized health plans.
The really fascinating thing here is that the clinical studies on this method show a practically unheard of success rate. These women go from about a 30% chance of a successful pregnancy to a 75% success rate. This information is for women who are struggling with fertility, even if they’ve already started on IVF, but also for women who are overall trying to have a healthy pregnancy.
Even if you’re like me and not currently trying for a baby, Dr. Robin’s information today on how gut bacteria and metabolites affect the body is a game changer when it comes to health. So I hope you’ll join me for today’s podcast. Let’s dive in!
Episode Highlights With Dr. Robin
- Emerging research about how gut health is even more important than we thought
- The things affecting our gut bacteria in a negative way
- 95% of disease begins in the gut
- The link between fertility and gut health
- New advanced testing that looks at vaginal and gut microbiome for fertility that is helping 75%+ of women struggling with infertility to get pregnant
- Important findings that they’re learning from this new testing that can help everyone, even those not trying to conceive
- The dramatic health benefits of gratitude
Resources We Mention
- Terrain Health – Dr. Robin Rose
- The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls M.D.
- Radical Remission: Surviving Cancer Against All Odds by Kelly A. Turner PhD
More From Wellness Mama
- 025: Dr. Terry Wahls on Autoimmunity, GMOs, & Food as Medicine
- 297: Why the Wahls Protocol Works for More Than MS: An Update With Dr. Terry Wahls
- 479: Sarah Greenfield on the Gut + Hormone Connection and Learning From Your Poop
- 327: Optimizing Gut Health to Keep the Immune System Strong With Tina Anderson
- 505: Dr. Michael Ruscio on Gut Health, Autoimmunity, Thyroid, and Sleep
Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well.
Thanks to Our Sponsors
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Alpha BRAIN contains amino acids and plant compounds that promote the brain’s release of alpha waves, which are associated with greater creativity and productivity. At the same time, it supports neurotransmitters, chemicals that relay information in and from the brain. If coffee and energy drinks make you jittery, you can rest easy knowing that Alpha BRAIN is caffeine-free. But, if for any reason you don’t like Alpha BRAIN, you can get your money back. Just give us two weeks. If at that point you don’t feel like Alpha BRAIN is a fit for you, just tell us why, and we’ll refund your money on the spot—no return necessary. Right now you can save up to 30% off when you go to onnit.com/wellnessmama
This podcast is sponsored by Wellnesse… that’s wellness with an e on the end, my new personal care line of haircare, oral care and deodorant. Our newest product that I’m so excited about is our all-natural deodorant that works better than conventional alternatives, without the harmful chemicals or pore-clogging junk. Unlike many natural brands, it uses the right balance of natural odor blockers so that you get the protection you want without any irritation or itching. Formulated with only EWG safe ingredients and EWG and B-corp certified, it’s a safe, natural and effective solution for the whole family. Check out these and all of our amazing products at wellnesse.com


text: "We’ve recently been trying out Cobbydog Fish Supper Cold Pressed dog food and it’s safe to say it’s super yummy 😋 This week we’ve been doing lots of training and have been using Fish Supper as a treat and Scout’s being going crazy for it! This food is perfect because it is 100% natural and cold pressed which means the goodness in the food is released much slower and doesn’t swell inside your dog’s stomach, unlike your regular kibble. And is also full of many different nutrients which have great health benefits. Overall I would highly recommend Cobbydog. Scout definitely gives it a paws up 🐾"

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In estimating the price of recovery services in Winters, TX, you first have to consider the amenities the clinic provides and its geographic location in comparison to your own requirements. you'll find a wide range in price for rehab centers. Many can accept private insurance, so either check with your provider to see if the price can be partially paid for through your PPO or HMO, or contact our toll-free hotline for a discreet insurance check.
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Carrots!!! They are bright, beautiful, super healing and make a wonderful mono juice!
Carrot Juice is super easy not only to drink but to make. I call it one of my mono juices because I only use one ingredient… carrots! Carrots are super healing and a great immune booster.
The easier we make juicing, the more often we will do it. That is why sometimes I like to enjoy single ingredient juices (mono juices). Carrot juice is one of my favorite mono juices, it is bright in color, its high energy and filled with vitamins and minerals.
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Evenly apply deeply nourishing formulation on your scalp and hair ends. massage for 5-10 minutes to stimulate the scalp. leave it on for 30 minutesor overnight. wash thoroughly with our clean and conscious range of shampoo bars.
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Coconut oil, apricot oil, castor oil, hemp seed oil, avocado oil, moringa oil, tocopherol, vanilla planifolia fruit extract, manuka essential oil, geranium essential oil.
Country of Origin:
Does not contain:
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The Switch Fix is a clean and conscious personal care brand. At The Switch Fix, we make sure that we don't have to choose between what works for us and what works for our planet. We believe looking after our planet is an act of self-love, that's why our creations have been formulated to be safe & effective for us and our planet. Our products are Vegan, Cruelty-free, Non-toxic, Naturally-derived and Plastic-free (Yes! even our packaging).


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Happy Feet Johnson's Foot Soap Quick Dissolving Powder drowns away all your foot miseries. From morning till night, you walk, you run, you stand and hike. Ever thought how your feet must be keeping up with all this. This easy-to-use, quick dissolving powder provides triple action relief that helps relax and invigorate foot muscles and soothes tired achy feet, leaving them soft and odor-free. - Softens corns and calluses - Relieves itching and burning - Freshens with baking soda - Soothes tired, aching feet - Made in U.S.A. Johnson's Foot Soap Quick Dissolving Powder is not just for the feet. Soak your entire body in a Johnson's Foot Soap bath and feel relaxed and energized like never before. Just For You: All skin types A Closer Look: Johnson's Foot Soap Quick Dissolving Powder softens corns and calluses, relieves itching and burning, and freshens with Arm and Hammer Baking Soda. You Won't Find: Harmful chemicals Get Started: Pour contents of one packet into a foot basin. Add about 2 quarts of comfortably hot water. Stir to dissolve and soak feet for 15 to 20 minutes for maximum relief.
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The Braun SES5-875 Leg Epilator is a device designed to remove hair from the legs with precision and efficiency. It features a 28 tweezer system that removes even the shortest hairs from the root, leaving the skin smooth and hair-free for up to 4 weeks. The epilator also has a high-frequency massage system that stimulates and soothes the skin during the hair removal process. The pivoting head adapts to the contours of the body for maximum comfort and thoroughness. The epilator can be used both in the bath or shower for a gentler hair removal experience. Includes: Silk-epil 5 SensoSmart epilator, Beginner capProtective Cap, Shaver Head, Trimmer Cap, Braun FaceSpa with sensitive brush, Battery, Cleaning Brush, Smart Plug, Pouch.
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Paula's Choice Protect & Illuminate Gift Set
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Is your skin getting its RDA?
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Lip and Skin Balm
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Active Curcumin with Black Pepper Extract | Anti-inflammatory
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Genius question! Active Curcumin with Black Pepper extracts absorbs better into your body. Our gummies are made with 95% active Curcumin & Black pepper extract, known to have anti-inflammatory & antibacterial properties while also being an antioxidant.
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How Many Vitamins Do Humans Need?
Vitamins are a group of compounds that are needed for regular cell development, function, and growth.
There Are 13 Important Vitamins.
This indicates that these vitamins are required for the body to work effectively. They are:
Vitamin B1 (thiamine)
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Folate (folic acid and B9)
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The four fat-soluble vitamins are vitamins A, K, e, and d. Any remaining water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for numerous years.
The Various Types of B Vitamins
There are a large number of B vitamins that are needed to keep all of the body works performing appropriately. The brain requires B vitamins to work properly and the heart likewise requires B vitamins to remain healthy and prevent heart disease and food is broken down into the numerous nutrients by B vitamins.
Thiamin, or B1, is the B vitamin that the body needs to keep all of its cells, especially the nerves, functioning correctly. It is specifically important for memory and general mental health and is one of the B vitamins that is needed to convert food into energy.
Riboflavin, or B2, is the B vitamin that is necessary for releasing the energy from food that has been taken in. Without this B vitamin the body can not grow or establish appropriately as red cell will not be as healthy as they ought to be.
Niacin, or B3, is the B vitamin that is associated with over fifty procedures, ranging from detoxifying chemicals to making hormonal agents and launching energy from food.
Pantothenic acid, or B5, works with a number of other B vitamins for a number of vital procedures including breaking down fats, proteins, and carbohydrates into energy and is likewise the B vitamin that is needed to form vitamin D, a range of hormones, and red cell.
Pyridoxine, or B6, is the B vitamin that is mainly responsible for rearranging the amino acids to develop over five thousand proteins that are needed by the body and is also one of the B vitamins required to form different enzymes.
Biotin, or B7, is one of the B vitamins that are associated with a number of processes within the body, consisting of the breaking down of fats, carbs and proteins into usable energy forms.
Folic acid, or B9, is the necessary B vitamin for aiding in cell development and division, particularly throughout pregnancy. This B vitamin is likewise required to make natural chemicals which control the hunger, state of minds and quality of sleep. It is likewise the very best B vitamin for helping lower the opportunities of suffering a heart attack or stroke by keeping the arteries open.
Cobalamin, or B12, is one of the B vitamins that is very important in the procedure of converting the carbohydrates, proteins, and fats into energy. This B vitamin is likewise vital in forming the protective covering of afferent neuron and to keep red cell healthy, and assist avoid cardiovascular disease.
The Importance of The 12 B Vitamin
The 12 B vitamin is one of the b vitamins that are essential to maintain a healthy body. In addition, 12 B is used to create the protective covering of all nerve cells in the body.
The most important function of 12 B is to form healthy red cell. Nevertheless, all cells require 12 B to keep them healthy. It is the white blood cells, among others, that require 12 B to assist make sure that the immune system operating correctly. All of the afferent neuron in the body also need 12 B to form their protective fatty layer. This is necessary for all of the nerves however is particularly so for those in the brain. If there is not adequate 12 B to produce this protective layer then the brain will not be working correctly.
To help the body take in 12 B the stomach produces intrinsic element which enables more of the 12 B to be soaked up. 12 B is just discovered in animal foods such as liver, eggs, fish and meat however most people consume far more than their suggested everyday amount of 12 b. It is also worth keeping in mind that the body can recycle the 12 B which cuts down on the effect of a 12 B deficiency.
Then anaemia is the most obvious symptom, if the body does not have enough 12 B. Undoubtedly, this is due to the fact that there is insufficient 12 B to make healthy red cell. Anaemia can also be caused by the body not creating sufficient intrinsic aspect to help take in the 12 B that is readily available in the food consumed. The body tends to earns less intrinsic aspect as soon as a person reaches 50 and this will lead to less 12 B being absorbed and supplements of 12 B might be required. Kids are likewise at risk from anaemia due to the fact that they might not eat the food that contain 12 b. Pregnant ladies need more 12 B since the infant is soaking up 12 B during the pregnancy to grow effectively.
The brain needs B vitamins to work correctly and the heart likewise requires B vitamins to stay healthy and prevent heart disease and food is broken down into the various nutrients by B vitamins. To assist the body absorb 12 B the stomach produces intrinsic element which makes it possible for more of the 12 B to be absorbed. It is also worth keeping in mind that the body can recycle the 12 B which cuts down on the effect of a 12 B deficiency. The body tends to makes less intrinsic element when a person reaches 50 and this will lead to less 12 B being taken in and supplements of 12 B might be needed. Kids are also at risk from anaemia because they may not consume the food that consist of 12 b. Pregnant women need more 12 B because the baby is soaking up 12 B during the pregnancy to grow appropriately.
A Guide To The B Complex Vitamins
There is a great deal of conversation about the B complex vitamin and how it is essential for the body to carry out a wide range of functions. Nevertheless, the B complex vitamin is not simply one extremely complicated vitamin, as the name may suggest. There are in fact 8 B vitamins that remain in the B complex vitamin in addition to a few other associated compounds. The 8 vitamins that make up the B complex vitamin are thiamine or vitamin Vitamin, riboflavin or b1 B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin. The other related compounds that are likewise in the B complex vitamin consist of choline, inositol and para-aminobenzoic acid.
Every part of the B complex vitamin performs its own private function within the body however it is when they interact as the B complex vitamin that they offer essential maintenance for the body to remain healthy. The B vitamin complex consists of B vitamins which are water soluble and it is important that enough of these vitamins are taken in every day. The body can not save water soluble vitamins such as the B complex vitamin and this results in a regular consumption being required.
The B complex vitamins are exceptionally helpful for a number of conditions and might be needed in extra amounts at particular times in a person’s life. Of course, there is a suggested daily allowance for the B complex vitamins that differs according to the sex and age of an individual. Doctors and other health specialists have actually discovered the advantages of increasing the consumption of the B complex vitamin to help conquer particular illnesses.
Many individuals struggle with stress and anxiety and tension at one time or another and research study has found that the B complex vitamin can be useful in assisting minimize the signs of anxiety and tension. , if an individual has been weak the B complex vitamin can be incredibly valuable in assisting the healing process.. Tiredness can be a sign of a wide variety of diseases along with just exaggerating things however the B complex vitamin can help ease basic exhaustion and lethargy.
Remarkably, some skin problem, such as dermatitis, can also gain from addition B complex vitamin consumption. In fact, a number of creams and other skin preparations include added vitamin B complex that can be absorbed by the skin to relieve the condition. The condition of a person’s hair will likewise be greatly improved with sufficient B complex vitamin consumption.
An Overview of The B5 Vitamin
The B5 vitamin is also referred to as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is discovered in every kind of food. In fact, it is difficult for an individual to consume less B5 vitamin than they require. That implies that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason, there is actually no suggested day-to-day amount that health professionals can mention as everybody acquires more than enough from their regular food intake. Nevertheless, despite the fact that there is no need to calculate an advised day-to-day allowance it does not imply that the B5 vitamin is not vital for a healthy mind and body. In truth, the B5 vitamin is necessary for turning food into energy among other functions. The B5 vitamin is accountable for taking the fats and carbohydrates into energy.
The foods with the greatest B5 vitamin material are organ meats, salmon, eggs, beans, milk, and entire grains. Processed grain foods such as bread, pasta, rice, breakfast cereal, and baked products are not good sources of the B5 vitamin.
The B5 vitamin is the most effective when it is integrated with other B vitamins specifically thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Together with these other B vitamins, the B5 vitamin is an important part in a number of processes. The most important of these is the production of energy from food that is taken in and this is called the Kreb’s cycle. The B5 vitamin is also needed for releasing energy from fats.
Remarkably, the B5 vitamin is likewise considered to be helpful in reducing tension. There are numerous theories as to the benefits of the B5 vitamin but there is no requirement for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is required already.
There are really eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin Vitamin, riboflavin or b1 B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin. Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they supply important maintenance for the body to stay healthy. The B vitamin complex comprises B vitamins which are water soluble and it is necessary that enough of these vitamins are consumed on an everyday basis. The body can not save water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.
A Guide To The B6 Vitamin
The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only needs a reasonably small amount. The B6 vitamin works closely with all the other B vitamins, specifically niacin, folic acid, and Cobalamin and contributes to many functions in the body.
The body requires a variety of different proteins and it is the B6 vitamin that ensures that the proper types are available. The B6 vitamin will produce haemoglobin for bring oxygen in the blood cells, hormones for managing blood pressure, neurotransmitters and various enzymes.
The suggested everyday allowance for the B6 vitamin is just around 2.0 mg however this seemingly irrelevant quantity is used incredibly effectively within the body to produce over sixty various enzymes. The best sources of the B6 vitamin are high-protein foods such as eggs, poultry, meat, and fish and it is also included to breakfast cereals and bread to make sure that everyone is able to consume their advised everyday allowance, even if they do not consume meat items.
As the B6 vitamin is found in many typical foods most of individuals receive adequate quantities of the vitamin from their regular diet. There are some groups that may require to take a B6 vitamin supplement to make sure that they obtain the suggested everyday allowance. Breastfeeding or pregnant ladies will need a somewhat greater quantity of the B6 vitamin to permit for the amount of the vitamin that is being taken in by the child although it is possible to obtain the extra B6 vitamin from an increased usage of high-protein foods. Stringent vegetarians or vegans, nevertheless, and children who do not eat animal items may need a B6 vitamin supplement as veggies and fruits are poor sources of the B6 vitamin.
The B6 vitamin, likewise understood as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively little quantity. Breastfeeding or pregnant females will need a slightly higher amount of the B6 vitamin to enable for the quantity of the vitamin that is being absorbed by the baby although it is possible to acquire the additional B6 vitamin from an increased usage of high-protein foods. Strict vegetarians or vegans, nevertheless, and kids who do not eat animal products might require a B6 vitamin supplement as veggies and fruits are poor sources of the B6 vitamin.
Liquid Vitamin Supplements
Several years earlier, liquid vitamin supplements were never heard of. In the past, tablets and tablets were the perfect method to take supplements. They were considered to be great, they wouldn’t get into the bloodstream of the body quick enough, with some people simply passing them through the body without gaining the advantages. With the marketplace craving more and manufacturers trying to find ways to make vitamins better, they chose to turn to liquid vitamins.
Although fruit and vegetables consist of the right amounts of nutrients and minerals, it’s almost difficult to live off them alone. Although they include the right amount, it’s likewise impossible to consume the correct amount that our bodies need daily. While some might pick to consume a lot of fruits and vegetables, the human stomach just isn’t big enough to contain all of the fruits and vegetables that an individual needs daily.
Tablet and tablet vitamins can provide you what you require, they don’t deliver the crucial nutrients your body needs quick enough. Liquid vitamin supplements gets into your bloodstream and your body quick, showing to be effective in a portion of the time.
Liquid vitamin supplements can also assist you to improve your health and live a much better life. No matter how hectic your day might get – you can constantly take liquid supplements wherever you are.
Another ideal fact about liquid vitamin supplements are the truth that they contain whatever you need. With capsules and tablets, your body will typically take in around 20% of the nutrients found in the supplements. Liquid vitamin supplements on the other hand are quickly absorbed by your body, and move to your important areas quicker. Due to them being liquid, they are a lot easier to digest than pills or tablets.Therefore, tablets and pills are becoming replaced by liquid supplements.
If you’ve been trying to find the best vitamin supplements for your body, you ought to be looking at liquid supplements. There are many producers offered, every one offering you cutting edge vitamins for your body and your health. You can take them the say manner in which you take tablets and tablets, with your meals. By doing this, you’ll get the protein and other sources you require from food – and the important vitamins and nutrients your body requires from liquid vitamin supplements.
Liquid Vitamins Versus Chewable Vitamins
Almost 50% of Americans residing in the United States utilize some kind of vitamin or vitamin supplement ever day. Even though they may take vitamins, most are unaware of the fact that nearly 90% of the minerals and nutrients found in the vitamin isn’t properly absorbed by the body, which means they are virtually thinned down and the majority of their advantages proven to be not effective.
These days, liquid vitamins are much more efficient, and people are starting to realize it. Numerous use tablets or chewable vitamins, they aren’t getting near the benefit they think they are.
Supplements and vitamins are popular, particularly for those who have active way of lives and discover it tough to take in the required vitamins and minerals they need from the proper meals. Those with busy lifestyles turn to vitamins and supplements to offer their bodies what it needs to bring out day to day activities. Although you need to never replace food with vitamins, vitamins can assist you to get the minerals and nutrients you require every day.
The primary reason why liquid vitamins are more efficient than tablets and tablets is due to the nature of their liquid base. With the vitamins being liquid, they are simpler for the body to absorb and quickly soaked up into the digestion tract as well. Chewable tablets and tablets will go through the body in difficult kind, making them difficult to absorb. Liquid is always digested when it goes through, so it will go through your body quicker and work much faster.
Due to the body having to work less to break down and soak up liquid vitamins, they will travel through the body much faster. The minerals and nutrients contained in liquid vitamins will reach crucial locations much faster through the bloodstream, and they are easier to use by the most important organs in your body that require them one of the most. Liquid is also simple to swallow also, as you can add the liquid vitamin to your favorite juice or simply take it right out of the bottle if you choose.
With tablets or chewable vitamins, the bulk of the nutrients and minerals that are included in the vitamins aren’t normally broken down in the digestive system. With these types of vitamins being in difficult type, they are harder for the body to pass at the most important minutes, where the body needs to have nutrients and minerals.
Liquid vitamins have actually shown themselves to be the very best method to get the nutrients and minerals your body requirements. As more and more individuals find the benefits of liquid vitamins and how simple they are to digest, they make the switch. Liquid is far exceptional to tablets and tablets, just due to the fact that it tastes much better, it’s much easier to absorb, and it travels through the body faster. You can discover several flavors and types of vitamin supplements at your regional nutrition shop, or get online and order what you require there. In either case you go – you’ll discover liquid vitamins to be the ideal method to get the nutrients you need for you body on a daily basis.
With the market yearning more and producers looking for methods to make vitamins much better, they chose to turn to liquid vitamins.
Vitamins and supplements are extremely popular, especially for those who have active way of lives and find it hard to consume the essential vitamins and minerals they require from the correct meals. Even though you must never ever change food with vitamins, vitamins can help you to get the nutrients and minerals you require on a daily basis.
The main factor why liquid vitamins are more efficient than tablets and tablets is due to the nature of their liquid base. With pills or chew-able vitamins, the majority of the nutrients and minerals that are contained in the vitamins aren’t normally broken down in the digestion system.
Natural Vitamin Sources
There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.
There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know.
• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk
• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes
• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ
• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
• Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
• Natural vitamin B13 sources are root vegetables, liquid whey
• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums
• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips


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You don't need a fully equipped gym to still be in the best shape of your life. Dumbbells are an amazing training tool, that can help you build more muscle mass and strength. Dumbbells also help improve core strength, stability, and can correct muscular and postural imbalances. With this 6-week, 5-day split total-body dumbbell workout, you can start turning up your sweat, and crushing more calories all from the comfort of your home.
Who Is This Program For?
This total-body dumbbell workout will only work for those that have access to dumbbells. This program is perfect for those working out from home, traveling and who need a consistent dumbbell program to perform at their hotel gym, or for those that want to start a new training protocol at their local gym.
5 Day Full Body Dumbbell Workout Split
The main goal of this dumbbell workout is to increase muscle mass and strength. The suggested split, designates chest, shoulders, and triceps into day one, with a day two split between legs and shoulders, and day three splitting between back and biceps. Day 4, splits legs and shoulders again and day 5 covers a full body dumbbell workout.
After 6 weeks, you can continue with the workout intensity and rep range as prescribed if you'd like to consistently make incremental gains. If you want to build more muscle and strength, increase the weight incrementally each subsequent week, and keep your rep range the same, with your last few sets between 8-10 reps. If you want to gain more size, increase the rest time between sets.
When you're done with the bulk and ready for a cut, increase your rep volume, turn up the intensity, and slightly dial down the load. The key here is calories burned, so if you want to burn more body fat, throw in some cardio acceleration movements between your sets, to keep heart rate up.
Increase Strength, Increase Muscle Mass, Burn Body Fat
Beginner – Intermediate
Days Per Week
Time Per Workout
Light-Moderate Dumbbells, Bench
Male & Female
BCAA, Whey Protein Isolate, Clean Carbs, Citrulline Malate, Kre-Alkalyn
6-Week Full Body Dumbbell Workout
|Day 1||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Bench Press||65-75||4 x 15/12/10||1 min|
|Dumbbell Triceps Kickback||65-75||3 x 10/per side||1 min|
|Dumbbell Lateral Raise||65-75||4 x 10/per side||1 min|
|Dumbbell Incline Bench Press||65-75||4 x 15/12/10||1 min|
|Standing Dumbbell Shoulder Press||65-75||4 x 15/12/10||1 min|
|Dumbbell Narrow Push Up||65-75||3 x 12||1 min|
|Day 2||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Front Rack Squat||65-75||4 x 12||1 min|
|Dumbbell Straight Leg Deadlift||65-75||4 x 12||1 min|
|Dumbbell Alternating Front/Lateral Raise||65-75||4 x 12||1 min|
|Dumbbell Walking Lunge||65-75||4 x 12||1 min|
|Dumbbell Single-Arm Shoulder Press||65-75||4 x 10/per side||1 min|
|Dumbbell Vertical Row to Press||65-75||4 x 12||1 min|
|Day 3||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Curls||65-75||4 x 10||1 min|
|Dumbbell Bent Over Row||65-75||4 x 10||1 min|
|Dumbbell Seated W Curl||65-75||4 x 10||1 min|
|Dumbbell Vertical Row||65-75||4 x 10||1 min|
|Reverse Grip Dumbbell Row||65-75||4 x 12||1 min|
|Dumbbell Hammer Curls||65-75||3 x 10/side||1 min|
|Day 4||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Deadlifts||65-75||4 x 12||1 min|
|Bent Over Dumbbell Lateral Raise||65-75||4 x 12||1 min|
|Bent Over Dumbbell Front Raise||65-75||4 x 12||1 min|
|Dumbbell Goblet Squat||65-75||4 x 12||1 min|
|Dumbbell Split Squat||65-75||4 x 10/per side||1 min|
|Dumbbell Y Raise||65-75||4 x 12||1 min|
|Day 5||Workout||% Max Effort||SET/REP||Rest|
|Dumbbell Arnold Press||65-75||4 x 12||1 min|
|Single-Arm Dumbbell Rows||65-75||4 x 12||1 min|
|Dumbbell Chest Press||65-75||4 x 12||1 min|
|Dumbbell Hammer Curls||65-75||4 x 12||1 min|
|Incline Dumbbell Press||65-75||4 x 10/per side||1 min|
|Single-Arm Dumbbell Snatch||65-75||4 x 12||1 min|
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