Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
The magnesium question I get asked more than any other
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May snuck up on me and now it's nearly over! I'm not sure how we're already closer to summer than we are to January but here we are. We've been traveling quite a bit lately, with both sons graduating (one from college, one from high school) and visiting relatives along the way, with stops in Chicago, Milwaukee and Boston and (this weekend) Deerfield. When we're finally done running around, the pool is open and grill season is officially underway. I've been heads-down on some content I'm really proud of lately, so this week I want to make sure you actually see it. If you've ever stood in the supplement aisle staring at ten different bottles of magnesium wondering which one actually helps with sleep, this article is for you. I've been taking magnesium most nights since October 2021 (the one I take has all seven forms of magnesium) and tracking my sleep with an Oura Ring (and now Whoop) the whole time. I finally put everything I've learned into one place: the research on why the form matters so much, a head-to-head breakdown of glycinate vs threonate vs citrate and what sleep data shows. The short answer is that magnesium glycinate is the best starting point for most people (about half the population doesn't meet the recommended intake of magnesium), but the full picture is more interesting than that. An eight-week double-blind placebo-controlled trial with 500 mg magnesium daily reported improvements in subjective insomnia measures including sleep efficiency, sleep time and sleep onset latency. Read: Magnesium for Sleep: Glycinate, Threonate and Which Form Works Best → If you want to go deeper on the safety side, I also published a thorough breakdown of magnesium glycinate side effects including drug interactions and dosage guidance, which pairs well with the sleep article. Finally, if you've been curious about smart rings (or other devices) for tracking sleep, recovery, temperature, etc. my Oura Ring 4 review and RingConn vs Oura comparison are both live too, including five-year cost math on both devices. You can also find my other wearable reviews at the site. As always, hit reply if you have questions. I read every response. Have a great weekend, Cheryl P.S. The June High Protein Kitchen meal plan goes out next Wednesday! If you're already a member, keep an eye on your inbox. If you've been thinking about joining, this is a great time to get in before the new plan drops. Everything is macro-calculated and designed to support muscle retention, especially if you're navigating perimenopause or menopause like I am. Learn more here → |
Heal Nourish Grow
Cheryl is the founder and editor of Heal Nourish Grow, an ultimate wellness, healthy lifestyle and advanced nutrition site. She helps others develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in psychology, addictions studies, fitness, nutrition, yoga, meditation, overall health and wellness. Coaching others to reach their personal version of ultimate wellness is her passion. She hosts the Heal Nourish Grow podcast, a show dedicated to sharing information about all aspects of healthy lifestyle and weight loss. She posts keto food ideas daily in her Instagram stories and more in depth recipes, research and wellness content at HealNourishGrow.com. Cheryl’s first cookbook, Easy Weeknight Keto and The 21 Day Fat Loss Kickstart: Keto Made Easy, Take Diet Breaks and Still Lose Weight are available on Amazon. She was the featured chef for August 2021 at US Wellness meats. Her recipes have been featured by outlets such as the local news, Kevin’s Natural Foods, Cut da Carb, Choc Zero and Women’s Health Magazine and she is a frequent speaker at keto and wellness events.
In 2023, my husband had open heart surgery. When something like that happens to the person you share your life with, you start looking hard at everything that might tip the odds in your favor. Diet, obviously. Exercise, obviously. We were already very focused on both of those. But my investigation also sent me deep into the research on a habit I'd always filed under "maybe someday or when I have the money": sauna. What I found surprised me enough that we invested in a Sunlighten sauna of our...
Happy Fourth of July weekend to everyone celebrating in the US and for those of you in other parts of the world, I hope your weather hasn't been quite as crazy as ours. I know my friends in Europe have be roasting in the heat like we have in Cincinnati, so I hope you get some respite from that soon. I'll keep this one short because if you're anything like me, you have things to do this holiday weekend. There's a cooler to pack, a grill to light and people to feed. So let's get right to it!...
A quick note before we get into the new study: the July High Protein Kitchen meal plan came out Wednesday. If you already subscribe to that list, it's in your inbox. If not, you can download the free July plan right now...it includes a look at all five weeks of the July plan at a glance, plus One full recipe you can make tonight: my Smoky Grilled Chicken Thighs with charred corn and avocado, at 47 grams of protein per serving. The whole meal planner format, with breakfast, lunch, dinner and a...