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.
Memorial Day is a week from Monday and I have something to tell you that changed how I cook steak. You don't have to thaw it. I worked out the reverse sear method for steaks pulled straight from the freezer years ago and after a lot of requests I finally wrote it up. The short version: low oven to bring the inside up to temperature, then a quick hot sear at the end. Frozen actually gives you a better crust than thawed because the inside stays cold while the outside browns hard. No gray band,...
Years ago after I started reading the research on PFAS and phthalates, I made a list of every potential exposure in my kitchen and felt mildly horrified. The pans, the plastic storage containers, the candles, the cling wrap, the fragrance in the dish soap...all of these carry potential health hazards. The instinct, when you read enough of this research, is to throw everything out and start over, but that isn't necessary. I have spent the last few years swapping things out gradually and I want...
Yesterday was a hard leg day, the kind where you know you'll feel it on the stairs for the next 48 hours. I had dinner out with a girlfriend that evening, we split a bottle of wine and spent two glorious hours catching up. We laughed at the kind of stuff you can only laugh at with someone who has known you for 13 years and discussed all the conspiracy theories where the AI overlords rule and make us thankful we have friends with farms. You know, the usual 😂 Given the wine, leg day and later...