Real Supplements That Actually Build Muscle & Recovery
💊Everyone is chasing the perfect supplement stack… but what actually works? Creatine, protein powders, and the supplements that actually build muscle, improve health, and speed up recovery what’s worth it and what’s not? 🎙️Tune in Monday at 9:30 AM CST to The Wendi Irlbeck Show to find out‼️ Available to stream on Apple Podcasts, Spotify, YouTube, X, and LinkedIn: https://t.co/XbILsytA0E
Simple Pre‑Run Fuel: Coffee, Yogurt, Blueberries
Pre-workout for my five mile run 🏃♀️ ☕️Black coffee with cinnamon 🫐Greek yogurt + wild blueberries Carbs + little protein + clean caffeine 🔥 https://t.co/I9FkiKHRrG
Identity in Christ Trumps Career and Worldly Success
I love sports nutrition and genuinely enjoy being a dietitian, helping athletes fuel their bodies and perform at their best. But at the end of the day, my career as a dietitian is not my identity. I’m a daughter of...
Student Athletes: Eat Breakfast, Boost Performance and Focus
Never skip breakfast as a student athlete. Skipping breakfast can lead to: 🚫 Low energy 🚫 Poor focus 🚫 Missed nutrients you won’t make up later (Mahony et al., 2005) Breakfast = Better: ✅Concentration ✅Mood + focus ✅Nutritional status ✅Problem-solving ability ✅Physical performance ✅Chances of meeting daily...
You Have Time for Health—Stop Gaming First
I’ve heard this too often.. “I don’t have time to plan my meals, eat every few hours and struggle to stick with workouts.” Yet the same people are averaging: • Teens (13–17): 10–15+ hours per week on video games • Young adults (18–29): 10–11...
Give Mom a Year‑Long Devotional for Daily Faith
Looking for a meaningful Mother’s Day gift? Give your mom a 365-day devotional designed to strengthen her faith and encourage her daily. https://t.co/DVDoCb0uxT https://t.co/SAnItjvkLB
Prioritize Meals and Sleep Over Screen Time, Parents
It’s interesting seeing people call it “unrealistic” for kids to eat something every 3 hours or get 7–8 hours of sleep… Yet many kids (and adults) can spend 5–7+ hours a day on their phones without hesitation. So is it really...
Youth Athletes Require More Nutrition, Sleep, and Guidance
Youth athlete's needs are significantly higher than their non-active counterparts. Kids sitting on the couch playing video games do not need more carbs, calories, and protein like our multi-sport athletes do. Prioritize: 👉3 balanced meals + 2 snacks daily 👉Water + milk at...
Live the Gospel: Love, Service, and Faithful Action
Good morning ☀️ Lately I’ve been asked where to start in the Bible, and I always come back to the Gospels Matthew, Mark, and Luke because that’s where you truly meet Jesus. This morning, as I finished the book of Mark, I...
From Fitness Contest to Faith‑Fueled Entrepreneurial Journey
Facebook reminded me of this moment 12 years ago… I didn’t know Jesus yet. I was living in Minneapolis, working in corporate wellness as a health coach, standing on the edge of a major life pivot. I was preparing to leave...
Rely on Christ, Not Self, for Peace
The world tells us to be self-reliant but God's word calls us to be Jesus Christ-reliant. One leads to striving, the other to surrender and peace. 🙏 🙌🤍 https://t.co/nuFtsWPaOB
Spend on Wellness Now, Save on Healthcare Later
Wouldn’t you rather pay your trainer, dietitian, farmer, and local grocery store your hard-earned money now than pay doctors, pharmacists, and hospitals later for preventable diseases and overpriced medications with severe side effects? Invest in your health before you’re forced...
Teen Female Athletes Need Proper Fuel for Growth
🚨Parents of Teen Female Athletes If your daughter is between 14–18 years old, active in sports, and stands 5’4” to 5’10” but weighs only 105–125 lbs, she may be under-fueled for her body and performance needs…..especially during key years of growth...
Balanced Snacks Power Muscle Growth and Endurance
Fuel smarter, play stronger 💪 If you’re an athlete, your snacks shouldn’t just “hold you over” they should actively support muscle growth, recovery, and sustained energy. The best options combine protein, fiber, and healthy fats to keep you fueled and focused. Example...
Athletes Need Higher Calories, Protein, and Carbs
⚡️ Student-athletes and active adults have higher calorie, protein, and carbohydrate needs than their non-active counterparts. 🍉 NWW healthy cheat sheets and athlete-tailored recommendations vary based on goals, training, and intensity. 🍽️ Fundamentals include: 👉 Protein 👉 Carbohydrates 👉 Fluids 👉 Healthy fats 👉 Fruits & vegetables Share...
Rotate Your Shoes to Boost Performance and Prevent Injuries
🏃♀️ Runners… and fitness community IYKYK 💨Rotating your shoes isn’t extra… it’s smart training. 👟 Different movements = different demands on your body, and your shoes take the hit. When you rotate them, they last longer, perform better, and help reduce...
Fuel Better: Protein‑Rich Breakfast Boosts Elite Performance
The average student-athlete (and adult) isn’t sleeping enough, drinking enough water, or fueling with whole foods. Then they wonder why their energy, health, and performance are struggling. 🙃 They skip breakfast, run on energy drinks, and grab fast food or coffee on...
Sustainable Fat Loss: Basics Over Fads
How to lose body fat?🔥 ✅Eat in a kcal deficit. ✅ Prioritize protein + produce. ✅ Walk 10-15K steps daily ✅ Prioritize 7-9 hours of sleep. ✅ Cook and eat meals at home & avoid fast food and eating out ✅ Lift weights 3-5x/week minimum...
Pause, Pray, Trust God's Quiet Power
“Be still, and know that I am God.” Psalm 46:10 ✝️ Sometimes the most powerful thing you can do is pause… be still… and pray. Let go of the need to control everything and allow the Lord to work. In the...
Boost Your Spring Performance with Nutrition, Sleep, Recovery
Athletes what’s stopping you from dialing in your nutrition, sleep, and recovery this spring? 🔥 https://t.co/fVNL0IwRH4
Candy and Energy Drinks Harm Kids; Creatine Is Safe
🚨 🍭While candy, energy drinks & ultra-processed foods (UPFs) are heavily marketed to kids, the science shows real risks. Meanwhile, creatine monohydrate stands out as safe, effective & beneficial especially for active youth athletes. 🥤UPFs, candy & energy drinks = documented...
Real Lifestyle Changes Shed 100+ Lbs, No Ozempic
HS football 100+ lb Transformation (No OzempicJust Real Lifestyle Changes) No lineman should be > 300 lbs were his words. He wanted to change. He wanted my help and accountability. Will was a 16-year-old high school football athlete who was struggling misinformed...
Prioritize God's Voice Over Others' Opinions
We spend far too much time worrying about what others think… and not nearly enough time focused on what God thinks. I’ve read Whisper by @MarkBatterson over 20 times, and it’s still one of my all-time favorites. Every time I pick...
Glycogen Depletion, Not Low Blood Sugar, Saps Performance
💥 Feeling sluggish mid-workout or game? It could be a glycogen drop, not just “low energy.” Glycogen is your body’s stored form of carbs the main fuel your muscles rely on during intense training. When it runs low (due to poor...
Soft on Discipline, Hardened on Compassion: A Moral Imbalance
Went for a walk and in prayer God put on my heart something I wanted to share. We’ve gotten soft in all the wrong places and hardened where it hurts most. We’ve softened on: • Discipline • Honor • Respect • Integrity •...
Animal Proteins Pack More Protein per Serving than Plants
💪Protein cheat sheet 💪 🥩Animal protein 🥩 • 1 cup cottage cheese: 30g • 3.5 oz chicken breast: 29g • 3 oz venison: 26g • 3 oz tuna, 3 oz beef sirloin, or 3 oz skinless turkey breast: 25g each • ...
Consistent Whole‑Food Diet Powers Energy, Focus, Strength
Foods I eat daily to stay healthy and strong as a sports dietitian: • Eggs • H20 • Dates • EVOO • Berries • Spinach • Banana • Broccoli • Avocado • Asparagus • Sweet potato • Steak or salmon •...
Daily Scripture Shields Against Deception and Spiritual Blindness
If you’re not in the Word daily, it’s a lot easier to become deceived, distracted, and distant from God. Matthew 10:34–36 "Do not think that I have come to bring peace to the earth. I have not come to bring peace, but...
Salty Sweaters Need Sodium: Track, Replace, Stay Strong
Yes, this is completely normal and very common in “salty sweaters”. It really depends on genetics, sweat rate, how intensely your body is working to cool itself, the climate/humidity, and even how acclimated you are to the heat. Seeing white salt residue...
Nutrition and Consistency Fuel Elite Softball Performance
Perform as an elite softball athlete 🥎Breakfast daily 🥎Sleep 7-9 hours nightly 🥎Pre + post-training meal 🥎Hydrate 20 oz every 2 hours 🥎Protein + carbs at every meal 🥎Stay consistent with meals + snacks 🍉Nutrition is your secret weapon. Good or great it’s your choice‼️ https://t.co/ThbbzJYxsg
Avoid Offseason Pitfalls: Nutrition, Sleep, Consistent Training
🏈Common mistakes football players make in the offseason‼️ 🍟Dirty bulking and gaining bad weight by eating junk food, fast food, and sugar leads to fat gain rather than muscle, reducing speed and conditioning. ❌Poor sleep routine impairs muscle growth and recovery, limiting...
Excuses Kill Success; Vision and Preparation Drive Achievement
"Ninety-nine percent of the failures come from people who have the habit of making excuses. There is no short cut to achievement. Life requires thorough preparation. Where there is no vision. There is no hope." -George Washington Carver
Fundamentals Beat Supplements for Athletic Performance
Dear student athletes protein powders and creatine gummies will not make up for your lack of consistency in these crucial controllable habits 👇: ✔️ 7-9 hours of sleep ✔️ 3-4 balanced meals daily ✔️ Eating at least 3-4 fruits and veggies ✔️ Carbs and...
Rehydrate, Refuel, and Supplement for Optimal Recovery
🧽Your muscles are like a sponge once a training session or game is finished 💪 Immediately: 💦 Rehydrate with 16-20 oz H20 Within 30-60 min ⛽️Repair + rebuild with 25-40g of protein + 30-60g of carbs •Chocolate milk + banana + HB eggs •Turkey sandwich +...
Skipping Breakfast Undermines Athlete Performance and Recovery
Breakfast isn’t optional it’s essential for optimal health and performance. The average person is on their phone > 5 hours per day. You have time for a 5-min breakfast that you can prepare the night before or wake up 10-min...
Proper Nutrition Crucial for Athlete Recovery and Performance
The idea that “nutrition doesn’t matter because some pros eat fast food” ignores what the research actually shows. Yes, elite athletes can sometimes get away with poor habits short term but proper nutrition, hydration, and sleep consistently lead to: 🧠Improved motor skills ✅improved...
Public Schools Must Offer Equal Prayer Spaces for All Faiths
In light of @ISD279 plans to add a prayer room at Park Center Senior High and foot-washing stations at Osseo Senior High during their remodels accommodations that address specific religious needs where exactly will the equivalent space be provided for...
Biannual Check‑ups: Health, Finances, and Life Alignment
Every 6 months, I strongly recommend: ✅Blood work (hormone and metabolic panel) ✅Dental cleaning (our oral health is connected to our gut and brain) ✅Financials (review investments, budget, planing, and tithing) ✅ Eye exam (especially if you’re on screens a lot or drive frequently) ✅...
Budget-Friendly High-Protein Snacks for Muscle Building
Four tasty high-protein snacks to build and maintain muscle on a budget💪 🫐Greek yogurt + berries 🥣Cottage cheese + cherries 🍣Canned tuna or chicken + peppers 🥚 Hard boiled eggs + carrots + hummus
Rest Days Are Essential for Long-Term Training Success
Rest and recovery aren’t optional extras for people who train consistently; they’re part of what makes the training effective long-term. When you push hard most days, fatigue builds up (physically and mentally). Scheduled rest allows your muscles, nervous system, and...
Choose God's Approval over Society's Expectations
Live for God not for the approval of society. 🙏John 10:27-28 “My sheep hear my voice, and I know them, and they follow me: And I give unto them eternal life; and they shall never perish, neither shall any man pluck...
Family Meals Under $100 with Simple Staples
Celsius, gogurt and coffee creamer are not food and definitely not essential items for feed a family. She could have gotten all of this for < $100 -Eggs -Milk -Beans -Rice -Lentils -Oatmeal -Potatoes -Greek yogurt -Bananas -Oranges -Grapes -Off brand detergent -Cheese sticks
Stay Vigilant, Humble, and Grounded in Spiritual Battle
I was reading First Epistle of Peter 5 this morning and felt a call in verses 2–9 that we can’t afford to ignore right now. -Be vigilant -Be sober-minded -Be watchful We are not just living life we are in a spiritual battle. The...
Teach Humility: Prioritize Character Over Sports Clout
This isn’t it. Let’s teach our kids humility because it will take them a whole lot further than ego ever will. Celebrating is one thing. Disrespecting opponents and the game is another. Youth sports used to be about development, fundamentals, and learning...
Be Ready: Jesus Could Return Tomorrow
Jesus could return at any moment are you ready? We’re not promised tomorrow. Now is the time to live prepared and surrendered. Do you know Christ… and does He know you? 🙏 https://t.co/uZqv2pgyex
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Meat Intake Slows Cognitive Decline in APOE 3/4,4/
Those who ate more meat overall had significantly slower cognitive decline and a lower risk of dementia, but only if they had the APOE 3/4 or 4/4 gene variants 🧬. Sorry vegans another W for 🥩 💪 🧠 https://t.co/vsCN4nmK7X
Prayerful Preparation for Every Sister’s Seat
Arrived early to pray over each chair that a fellow sister in Christ will be seated in this evening at my women’s Bible study.🤍🙏 https://t.co/1JaKwO2H4W
Rory McIlroy’s Diet: High Protein
If you want to fuel like Rory McIlroy, it’s actually pretty consistent with my recommendations as a registered dietitian and certified sports nutritionist. He prioritizes protein first (around 170–180g daily) to support muscle, recovery, and stable energy. Then he adds in...
D1 Football Players Require Over 4,000 Calories Daily
🏈 The typical D1 football player that is 190lbs is going to need > 4,000 kcal daily. Breakfast: -3-4 eggs -Oatmeal -Grapes -English muffin -Chocolate milk -Water/OJ Breakfast 2: -Trail mix -String cheese -Protein bar Lunch: -Chicken, rice, vegetables, and avocado -Banana PBJ Pre-practice -Greek yogurt + berries -Jerky + Coconut chips During: -Sports drink...