We see you, we hear you, and we’re here for you! 💜 This IWD, we’re gifting you a FREE eBook, a carefully curated list of PCOS-friendly gynecologists in Nigeria. Click the link in our bio to get yours now! 📩 #PCOSAwareness #IWD2025 #accelerateaction #womenshealth #pcos

June is acne awareness month Here are a few habits you should practice to reduce hormonal acne ✨Prioritize quality sleep 🥗 eat balanced meals with protein, fiber, and healthy fats 💧 Stay hydrated throughout the day 🚶‍♀️ Move your body regularly #hormonehealth #PMOS

Cortisol management tier list: Morning sunlight: 10/10 Walking after meals: 9/10 Magnesium glycinate at night: 9/10 Ashwagandha 600mg daily: 8/10 Consistent sleep schedule: 8/10 Breathwork 5 minutes daily: 7/10 Cold exposure: 6/10 Meditation: 6/10 Doom scrolling before bed: -10/10

Banana is the most consumed fruit on earth.

Magnesium glycinate is the most powerful sleep aid on Earth. One dose calms nighttime anxiety, boosts deep sleep by 30%, then leaves you recharged and clear-headed by morning. In this thread, I’ll explain how it works and how to use it safely🧵

Why are you not drinking water consistently? 👀

La mayoría de las personas intenta perder grasa comiendo menos. Y por eso pasa hambre, tiene antojos y abandona. La clave no es comer menos. La clave es elegir alimentos que te mantengan saciado durante horas. Estas son algunas de las mejores combinaciones para perder grasa sin sufrir: 1. Pollo Brócoli

YOUR VITAMINS AREN'T WORKING BECAUSE OF THIS: 1. 🌞 Vitamin D – Take it with your fattiest meal of the day. It's fat-soluble and absorbs much better with food. 2. 💊 Iron – Take it on an empty stomach in the morning. Food blocks absorption significantly. 3. 🦴 Calcium – Split your dose. Your body can only absorb about 500mg at a time, so spacing it out matters. 4. 🧠 Magnesium – Take it at night. It relaxes muscles and supports deep sleep. 5. ☀️ Vitamin C – Take it in the morning. It boosts energy and supports your immune system from the start of the day. 6. 🫀 Omega-3 – Take it with meals to avoid fishy aftertaste and improve absorption. 7. 💪 B12 – Take it in the morning, never at night. It increases energy and can disrupt your sleep. 8. 🌿 Zinc – Never take it on an empty stomach. It causes nausea when there's no food to buffer it. 9. 🍃 Vitamin K2 – Take it with a fat-containing meal. It needs fat to be properly absorbed. 10. 🧬 Probiotics – Take them 30 minutes before eating. Stomach acid is lower then and more bacteria survive. 11. 🫁 Vitamin A – Take it with a meal containing healthy fats. Without fat, your body barely uses it. 12. 🌾 Vitamin E – Never take it alone. It works best alongside Vitamin C and absorbs well with food. 13. 🧪 Folate – Take it in the morning with water. Consistency in timing helps maintain steady levels in your blood. 14. 🦷 Vitamin K1 – Take it with your largest meal. It supports blood clotting and needs dietary fat to activate properly. 15. 🫶 CoQ10 – Take it with breakfast or lunch, never at night. It boosts cellular energy and can interfere with sleep.

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INCASE YOU DIDN’T KNOW ⬇️ 1. Avocado- Reduces cortisol 2. Coconut - The fruit with the highest amount of protein 3. Blueberries - The fruit with the highest amount of antioxidant 4. Guava - The fruit with the highest amount of fiber 5. Kiwi - The fruit with the highest amount of vitamin c 6. Dates - The fruit with the highest amount of sugar

Cortisol is aging you faster than junk food. Wrinkles, sleep loss, poor recovery, low libido. Here are 8 natural ways to reduce high cortisol and stay young🧵 1. Saunas

Nobody warned you about this. The time you eat changes everything: 1. Rice - Avoid dinner (causes weight gain, slows metabolism at night) 2. Red Meat - Eat at lunch not dinner (takes 4 hours to digest properly) 3. Chocolate - Avoid late night (sugar spikes destroy sleep quality) 4. Bananas - Never on empty stomach (too acidic, irritates gut lining) 5. Tomatoes - Never before sleep (acid reflux hits hardest lying down) 6. Watermelon - Not at night (high water content disrupts sleep badly) 7. Milk - Best at night not morning (promotes sleep, not energy) 8. Oranges - Never on empty stomach (strips stomach lining over time) 9. Green Tea - Avoid empty stomach (acidity causes nausea and discomfort) 10. Apples - Best in morning not night (pectin feeds gut bacteria optimally) 11. Cucumber - Avoid at night (causes bloating and water retention) 12. Honey - Best in morning, never heat it (destroys all enzymes inside) 13. Yogurt - Never at night (mucus forming, best as mid morning snack) 14. Nuts - Best mid morning not evening (healthy fats digest better active) 15. Coffee - Never before 9:30am (spikes cortisol when it is already high)

2. Zinc Zinc supports testosterone, immunity, and wound healing. Low zinc can reduce hormone production and weaken immune response. It may show up as low libido, frequent illness, or slow recovery. Often mistaken for fatigue or burnout.

To increase magnesium: - Dark leafy greens - Pumpkin seeds - Almonds - Dark chocolate - Black beans If supplementing, magnesium glycinate or citrate are best absorbed. Avoid oxide, it's poorly absorbed and mainly acts as a laxative.

Low magnesium affects sleep, stress response, and muscle function. It also impacts nervous system regulation. Deficiency often shows up as anxiety, poor sleep, or muscle tightness. Most people assume it's just stress, yet 60-80% of the population is deficient.

The best diet to remove visceral fat · Berries · Green tea · Fatty fish · No alcohol · Extra virgin olive oil · Avoid hyper processed foods · Eat on a schedule within a 8-10 hour window Focus on this for 90 days while in a caloric deficit and watch the visceral fat melt away.

9 things to eat after a workout for faster recovery: • Eggs • Chocolate milk • Greek yogurt • Banana almond butter • Tuna on wholegrain • Sweet potatoes • Salmon • Quinoa • Protein smoothie

HOW MANY STEPS YOU SHOULD WALK DAILY: 1. Sedentary people — 3k–5k steps 2. Average health — 6k–8k steps 3. Fat loss — 8k–12k steps 4. Athletes — 10k–15k steps 5. Office workers — walk every hour 6. Older adults — daily movement matters most 7. Busy people — short walks still count 8. Overweight beginners — start small consistently 9. Everyone — consistency beats intensity Walking is the most underrated fat-loss tool.

ما راح تتخلص من دهون جسمك إذا ما حسّنت أكلك. ابدأ بإضافة هذي الأطعمة يوميًا: 1: البيض.

Sometimes it's not burnout or a bad mood.. your body is literally starving for specific nutrients🥗 ​-Tired all day? You need Vitamin D. -Nails brittle & breaking? You need Biotin. -​Leg cramps or poor sleep? You need Magnesium. -Hands always cold hair thinning? You need Iron. ​ -Experiencing brain fog? You need Vitamin B12. ​ -Low appetite? You need Zinc. ​ -Feeling inexplicably low? You need Vitamin B6.

FOR EVERY MEAL MAKE ROOM FOR THIS TO MAKE YOUR PLATE BEAUTIFUL: - avacado - berrys - cherys - watermelon - mangoes - papayas - banana - yoghurt - lemon - onions - cucumber These will gave you 10x results.