Maggie Reinke

12/07/2025

✨ Which Magnesium is Right for You? ✨
Magnesium is involved in 300+ body processes — but not all forms are created equal! Here’s a guide to help you choose the best one for your needs:

🔹 Magnesium Threonate (Magtein)
🧠 Best for brain health, memory, focus, mood
✔️ Crosses the blood-brain barrier
✔️ Great for anxiety, brain fog, cognitive support

🔹 Magnesium Glycinate (Bisglycinate)
😌 Best for stress, sleep, relaxation
✔️ Calms the nervous system
✔️ Gentle on digestion

🔹 Magnesium Taurate
❤️ Best for heart health + nervous system
✔️ Helps with blood pressure & palpitations
✔️ Supports calm, steady energy

🔹 Magnesium Citrate
💩 Best for constipation support
✔️ Promotes bowel movements
⚠️ May cause loose stools in some

🔹 Magnesium Malate
💪 Best for energy, chronic fatigue, muscle pain
✔️ Supports ATP production
✔️ Great for fibromyalgia

🔹 Magnesium Chloride
🛀 Best for topical use (magnesium spray or bath)
✔️ Relieves sore muscles
✔️ Aids cellular detox

🔹 Magnesium Orotate
⚡ Best for heart & cellular energy
✔️ Supports mitochondria + repair
✔️ Ideal for athletes or recovery

🔹 Magnesium Oxide
🚫 Low absorption — mainly a laxative
✔️ May help with constipation
⚠️ Not effective for deficiency

🔹 Magnesium Sulfate (Epsom Salts)
🛁 Best for baths + muscle recovery
✔️ Relaxes muscles
✔️ Helps detox through the skin

💫 Tip: Many people benefit from combining forms — like glycinate at night + malate in the morning!

13/05/2025

Do you feel like your mind is thinking and won't ever give you a break? Would it be nice to relax and bring calm and clarity to your day? Louise Kay has a wonderful 15 minute guided meditation that can help you achieve a quieter mind with practice. This meditation is great for beginners or experienced meditators. Take 15 minutes for yourself to see what kind of benefits it could bring to your day!

In this video Louise Kay offers an easy 15 minute guided meditation inviting you to be fully present in the moment and discover a deep peace which transcends...

13/05/2025

Do you have any pesky stains that you can't remove from your clothes? Blood, ink, oil? Try hydrogen peroxide, it works wonders!

Hydrogen peroxide is a powerful and versatile cleaning agent that has been used for decades to remove tough stains, including oil stains. Its..

23/03/2025

Are seasonal allergies irritating you? You don't have to let them keep you inside! Here are a few options to find relief:

1. If you are eating foods that cause inflammation, removing them can decrease or even eliminate your allergy symptoms. Gluten and dairy are the most common irritants, but this varies by individual.

2. Quercetin is a potent antihistamine and anti-inflammatory supplement that is safe for children, the elderly, and even animals! Another option is a combination product like D-Hist.

3. Probiotics that reduce histamine levels can be helpful, as most probiotics actually increase histamine. Smidge and HistaminX by Seeking Health are brands that help lower histamine levels.

4. Reducing foods that either contain histamine or trigger its release can be very beneficial. These include fermented foods, aged cheese, bone broth, cured or smoked meats, certain alcoholic beverages, vinegar-containing foods (like pickles), leftovers, citrus, strawberries, and cinnamon.

5. For those with low levels of the enzyme that breaks down histamine, adding a DAO enzyme can be very helpful. If taken with food, it reduces the histamine effects of that meal. If taken on an empty stomach, it works systemically.

6. If there is a known methylation issue, supporting methylation can help decrease histamine levels.

7. Using a Neti Pot or a NeilMed Sinus Rinse can provide significant relief when experiencing active symptoms.

15/10/2024

🌬️ Breathe Your Way to Balance 🌬️

Did you know that something as simple as breathing can have a profound impact on your mental and physical well-being? Taking a moment to focus on your breath can help calm your mind, reduce stress, and balance your nervous system. Here are three powerful breathing techniques to incorporate into your daily routine:

Diaphragmatic Breathing: Also known as abdominal or belly breathing, this technique encourages full oxygen exchange and activates your body's relaxation response. To practice, sit or lie down comfortably, place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still. Exhale slowly through your mouth. Repeat for 5-10 minutes.

Box Breathing: This technique is excellent for managing stress and improving focus. Inhale for a count of four, hold your breath for four, exhale for four, and hold again for four. Visualize a box as you go through each step. Repeat for several cycles to bring calm and clarity to your mind.

4-7-8 Breathing: Perfect for relaxation and falling asleep! Inhale through your nose for a count of four, hold your breath for seven counts, then exhale slowly through your mouth for eight counts. This method can help lower anxiety and promote a sense of calm.

Taking just a few moments to breathe mindfully can transform your day. Give these techniques a try and feel the difference they make! 🌟

31/08/2024

Could your cardiovascular health or your “vascular age” be a more accurate indicator of your health and longevity? Some cardiovascular experts today believe so.

Your arteries need to remain elastic and flexible in order to effectively transport blood and nutrients to all your cells and tissues. Researchers now realize much of that depends on your body’s balance of vitamins K2, D, and calcium.

You want calcium to go to your bones and teeth, and not your arteries and organs. Researchers have discovered that healthy arterial tissues contain up to 100 times more vitamin K2.

Considering that an estimated 97 percent of the Western hemisphere may be deficient in vitamin K2, this is a nutrient you don’t want to ignore.

Vitamin K1 (Phylloquinone)
This form of Vitamin K is primarily found in plant-based foods:

Leafy Green Vegetables:

Kale, Spinach, Collard greens, Swiss chard, Broccoli, Romaine lettuce

Cruciferous Vegetables:

Brussels sprouts, Cabbage, Cauliflower

Herbs:

Parsley, Basil, Cilantro

Vitamin K2 (Menaquinone)
This form is found in animal-based foods and fermented products:

Fermented Foods:

Natto (fermented soybeans, particularly rich in Vitamin K2), Sauerkraut, Kimchi, Miso

Animal Products:

Liver (especially beef liver), Chicken, Pork, Egg yolks

Dairy Products:

Cheese (especially hard cheeses like Gouda and Jarlsberg)
Butter

Incorporating a variety of these foods into your diet can help ensure adequate intake of both types of Vitamin K.

12/06/2024

Understanding the Importance of Water and Electrolytes

1. **Importance of Water**

- Regulates body temperature
- Prevents dehydration headaches
- Supports brain function
- Lubricates joints and tissues
- Helps kidney function
- Affects physical performance
- Dissolves electrolytes

2. **Role of Electrolytes**

- Essential for electrical signaling in the body
- Vital for the nervous system, muscle contractions, heart function
- Facilitates nutrient uptake and waste removal

3. **Hydration Recommendations**

- Drink at least half of your body weight in ounces daily
- More if you're exercising or sweating

5. **Choosing Electrolyte Options**

- Look for sugar content and salt levels
- Consider individual salt sensitivity (not an issue for most)
- Various forms available: powders, liquids, packets
- Personal preference plays a role in choosing flavored or unflavored options

https://goodcalculators.com/water-intake-calculator/

15/03/2023

ACNE: nobody wants it! Eating a healthy diet with plenty of colorful fruits and vegetables is important as well as getting plenty of Vitamin A in the diet or supplementing with it. (To maintain a good balance of fat soluble vitamins, make sure to get plenty of Vitamins A,D,E, and K.) The gut microbiome is a key factor in eliminating acne and oily skin. Microbiome Labs spore based probiotic has shown impressive results in a recent published study.

Key Takeaways:

1. The participants with acne showed improvement in total, noninflammatory, and inflammatory lesion counts, along with improvements in markers of gut permeability after probiotic supplementation.

2. The gut microbiome of the non-acne population had an increase in the relative abundance of Akkermansia, Lactococcus, and Prevotella, while the subpopulation of those with acne had an increase in the relative abundance of Lachnospiraceae and Ruminococcus gnavus.

3. Probiotic supplementation augmented the circulating acetate/propionate ratio.

4. The use of spore-based probiotic supplementation may shift the gut microbiome and augment short-chain fatty acids in those with and without acne.

11/03/2023

A balance between Omega 3 and Omega 6 fatty acids is important for optimal health and to REDUCE chronic INFLAMMATION. Many people are low in Omega 3's because they do not consume enough in their diet. Food is medicine and I always recommend starting with food and eating these foods to boost Omega 3's in your body: fish (especially salmon, mackerel, tuna, herring, sardines) flax, h**p, chia, walnuts, seaweed and algae. If you do not consume these regularaly, a fish oil supplement may be beneficial. One of my favorites is MegaMarine by Microbiome labs. MegaMarine supports all of the follow plus more:

Protects intestinal mucosa
Stabilizes plaque by lowering immune cell response
Reduces pro-inflammatory cytokines and macroscopic damage
Improves glucose tolerance & insulin sensitivity Improves diversity of the microbiome
Reduces metabolic endotoxemia (LPS)
Promotes healthy signal conduction
Protects neurons
Inhibits inflammatory cyclooxygenase (COX) pathways, resulting in healthier cells and tissues

06/01/2023

If you're feeling overwhelmed or stressed out, try this breathing technique to calm down. Breathe in for a count of 4 and out for a count of 6. The inhale activates your sympathetic nervous system (fight or flight) and the exhale activates your parasympathetic nervous system (rest and digest). When you have a LONGER EXHALE, you will bring a calmer state to your mind! Try it and let me know how it feels for you in the comments below!

31/08/2022

A brisk walk could help ADD 16 YEARS to your life, a new study finds. Researchers at the University of Leicester have discovered a link between a person’s walking pace and the rate at which they age. Specifically, a lifetime of brisk walking leads to longer telomeres. These are the protective “caps” on the ends of your chromosomes — sort of like the plastic tabs on your shoelaces. Leicester researchers have previously found that as little as 10 minutes of brisk walking each day can contribute to a longer life. These individuals had a life expectancy up to 20 years longer than their slower walking peers.

Fitness in Medicine: May/June 2022