Mayo Clinic Calorie Calculator
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
This is a free tool to give yourself a starting point of how many calories you should be eating. It will ask for: age, weight, height, and estimated activity level. It is best to underestimate and not overestimate your daily activity level. Set up a free consultation with me to help determine how much protein, carbs, and fats you should eat after you are shown your calorie number with the calculator.
Methylene Blue: A Small Dose of Cellular Support
Methylene blue is an old compound getting new attention for its potential brain and metabolic benefits. Originally used in medicine over a century ago, it’s now being studied for how it supports cellular energy and cognitive function.
At a low dose, methylene blue can help mitochondria — the “power plants” of our cells — use oxygen more efficiently. That means better energy production, which can translate to sharper focus, mental clarity, and even improved mood in some studies.
There’s also early research suggesting it may support metabolic health by improving how cells use glucose and oxygen, which are key to sustained energy and endurance.
However, methylene blue is a potent compound, and quality matters. Always choose USP-grade methylene blue, which meets pharmaceutical purity standards and helps ensure safety and consistency. It should also be used under the guidance of a qualified healthcare professional.
In short, methylene blue isn’t magic — but it’s a fascinating tool in the growing conversation around brain health and cellular longevity.
Why Two Strength Training Sessions a Week Can Be Enough
When it comes to building strength and feeling better, more isn’t always better — better is better.
You don’t need to live in the gym to see real results. With just two well-executed strength sessions per week, you can build muscle, improve energy, and boost long-term health — if you train with focus and consistency.
Each session should challenge your major muscle groups through compound movements — like squats, presses, pulls, and hinges. The key is intensity and intent — move with purpose, use proper form, and push yourself just enough to grow stronger over time.
Recovery also plays a big role. With two sessions per week, your body has time to adapt, repair, and come back stronger — especially when paired with quality sleep, solid nutrition, and daily movement outside the gym.
Consistency beats volume. Two good workouts every week for a year is over 100 intentional training sessions — enough to transform strength, confidence, and health.
Brain Benefits of Exercise
The Brain Benefits of Exercise
How movement strengthens more than your muscles.
When most people think of exercise, they picture stronger muscles, better endurance, or physical transformation. But one of the most powerful effects of consistent movement happens where we can’t see it — inside the brain.
Regular exercise promotes neuroplasticity, the brain’s ability to grow new connections and adapt. This process improves memory, focus, and learning. Studies show that aerobic exercise, in particular, increases the size of the hippocampus — a region deeply involved in memory and emotional regulation.
Exercise also releases neurotransmitters like dopamine, serotonin, and norepinephrine. These chemicals enhance mood, reduce anxiety, and create the “mental clarity” many people feel after a good workout. Over time, consistent training helps regulate stress hormones, improving resilience and emotional balance.
From a practical standpoint, movement serves as both prevention and therapy. It reduces the risk of cognitive decline, supports recovery from mental fatigue, and helps maintain sharper thinking as we age.
In short:
Every time you train your body, you’re training your brain to become stronger, calmer, and more adaptable.
Even a brisk walk, a short strength session, or mindful stretching can set this process in motion. The key is consistency — not perfection.
Takeaway:
Start thinking of exercise as a daily investment in your brain health. Physical strength fades without use — and so does mental sharpness. Move often, and your mind will follow.