5 Reasons Why You Aren’t Losing Weight

5 Reasons Why You Aren’t Losing Weight


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Have you ever asked yourself “Why am I not losing more weight?” I have, and many of my clients come to me with this very question. Here are 5 things that are stopping your weight loss.

  1.  Vitamin Deficiencies
  2.  Mineral Deficiencies
  3.  Digestion Issues
  4.  Water Deficiency
  5.  Lack of Sleep/Cortisol


Vitamin Deficiencies

  • 95% of Adult Americans are not getting enough Vitamin D
    • Correlations between Vitamin D Deficiency and Obesity exist
    • Vitamin D deficiency also has effects on bone strength, heart disease, and more.
  • 94% of Adult Americans are not getting enough Vitamin E
    • Lack of Vitamin E may not make you gain weight, but will make you have weakness and other issues.
  • 39% of women are low on Vitamin B12
    • Weakness, Anemia, and other issues reported
  • 51% of Adult Americans are not getting enough Vitamin A
    • Vitamin A helps with vision, reproduction, and keeping organs working right

Vitamin deficiencies will make you not perform at your best, which will impact your weight loss.


Mineral Deficiencies

  • 61% of Adult Americans are not getting enough Magnesium
    • Magnesium is critical for weight loss because it helps regulate insulin levels inside the body. It also aids in muscle and nerve function, along with blood pressure.
  • 49% of Adult Americans are not getting enough Calcium
    • Calcium is in our bones and teeth, helps muscles contract, and studies show that diets rich in calcium help people lose weight
  • Iodine Deficiency in America
    • There were conflicting rates, however Iodine consumption has lowered drastically over the last 30 years.
    • Iodine deficiency is a leading cause of thyroid related issues and making weight loss extremely difficult.

Mineral deficiencies are causing numerous health related diseases and effect weight loss.

Digestion issues

  • American Nutrition Association says that 70,000,000 Americans (1/5) have digestion related issues
    • 12% of Adults eat enough Fruit
    • Less than 10% of Adults eat enough Vegetables
    • Most Adults are not eating enough Fiber
    • Not enough healthy gut bacteria
    • Constipation and other issues contribute to weight gain

Digestion issues have a drastic effect on your weight loss potential. Making sure you eat enough fruits and veggies and enough fiber will go along ways.

Water Deficiency

  • CDC states that most Americans are not drinking enough water
    • Studies show that water increases metabolism, keeps you fuller, helps with digestion, helps hydrates the muscles, and helps you be more alert.

Not drinking enough water will cause a great impact on your weight loss. I tell clients to shoot for 100 ounces a day.

Lack of Sleep/Cortisol

  • More than 1/3 of Americans are not getting enough sleep according to CDC
  • Cortisol, the stress hormone rises with lack of sleep and contribute to weight gain
    • Leptin is a hormone that regulates hunger, and is decreased with lack of sleep.
    • This causes your body to want to eat more

Sleep deprivation and added stress causes you to have issues controlling weight loss.


Dustin’s Solution

These 5 items are easy fixes in most cases. Here are some suggestions (I am not a doctor*). Free Shipping Links through 1st Phorm Links!

Micro Factor from 1st Phorm: Micro Factor is an all in one pack of vitamins, minerals, antioxidants, probiotics, COQ10, Essential Fatty Acids, and veggies/super foods that you take once a day.

The ingredients will help keep inflammation down, regulate blood sugar, and help hit the vitamins and minerals levels that you need.

Opti-Greens 50: Opti-Greens 50 is a super food and vegetable powder you drink once a day that includes 11 servings of vegetables, fruit, probiotics, digestive enzymes, and other great products.

Drink 100 Ounces of Water a day. Drinking a glass of water 30 minutes prior to a meal will help increase metabolism and decrease hunger. Water also helps flush away fat metabolites and toxins.

Stop caffeine 6 hours before sleep and workout in the evenings. This will help you be better ready for sleep.

Ensure you are eating enough fiber.


Questions or Comments?


Let me know!


Dustin Holston

Personal Trainer


*I am not a doctor, this is general information that I have found through research. Talk to your doctor before starting any diet, workout, or other health program.







Encyclopedia of Supplements, Vitamins, and Minerals

Encyclopedia of Supplements, Vitamins, and Minerals

Summary: I found a link of fitness, diet, bodybuilding, and other vitamins and supplements on the examiner page. I decided to utilize their list (most of the links below to their page), and include some of my articles. This list should give you enough information on a variety of supplements.


  • 1,3-Dimethylamylamine(aka 4-methylhexan-2-amine,DMAA,Dimethylamylamine,1,3-DMAA,Geranamine,Methylhexaneamine,1,3-Dimethylpentylamine,Forthane)
  • 2,4-Dinitrophenol(aka Dinitrophenol, DNP, 2,4-DNP, Dinitro, Dinosan, Dnoc, Nitrophen, Chemox, Aldifen, Mitcal)
  • 5-HTP(aka 5-hydroxytryptophan, serotonin precursor)
  • 7,8-Dihydroxyflavone(aka 7,8-DHF)
  • 7-Keto DHEA(aka 7-ketodehydroepiandrosterone, 7-oxodehydroepiandrosterone, 7-ketoDHEA, 7-oxoDHEA, 7-oxo, 7-keto)


  • Acorus calamus(aka Sweet Flag, Golomi, Ugragandha, Vacha, Vekhanda, Bach, Calamus Oil)
  • Adrafinil(aka Olmifon, CRL-40028)
  • Aframomum melegueta(aka Grains of Paradise, melegueta pepper, alligator pepper, Guinea pepper, Guinea grain)
  • Agmatine(aka Clonidine-displacing substance,4-(aminobutyl)guanidine,Decarboxylated arginine)
  • Alanine
  • Alanylglutamine(aka L-Alanyl-L-Glutamine, Alanyl-Glutamine, Sustamine (brand name))
  • Alcohol(aka Ethanol, Drinking alcohol, Beer, Gin, Vodka, Wine, Jager)
  • Aloe vera(aka _Aloe Barbadensis_)
  • Alpha-GPC(aka Alpha-glycerylphosphorylcholine, L-alpha-glycerophosphocholin, glycerophosphocholine, L-alpha-glyceryl-phosphorylcholine, Choline Alphoscerate)
  • Alpha-Lipoic Acid(aka ALA, thioctic acid, 1,2-dithiolane-3-pentanoic acid, ala, Tiolepta)
  • Anacyclus pyrethrum(aka Akarkara, Vajikaran Rasayana, Pellitory Root, Spanish Chamomile, pyrethrin)
  • Anatabine(aka Anatabloc (Brand Name))
  • Andrographis paniculata(aka Chiretta, King of Bitters, Kalmegh, Creat, Chuanxinlian, Yijianxi, Lanhelian, Indian Echinacea)
  • Anethum graveolens(aka Dill, Lao coriander, Pakchee Lao)
  • Angelica gigas(aka Dang Gui, Korean Dang Gui, Cham-Dang-Gui)
  • Aniracetam(aka 1-p-anisoyl-2-pyrrilidinone, Ro 13-5057, CAS 72432-10-1, 1(4-methoxybenzoyl)-2-pyrrolidinone)
  • Apigenin(aka 4′,5,7,-trihydroxyflavone, biapigenin (a dimer found in nature))
  • Apocynum venetum(aka Luobuma, Dogbane, Chinse Dogbane, Herbal for Relief of Famines, Rafuma)
  • Arachidonic acid
  • Arginine(aka L-Arginine)
  • Aronia melanocarpa(aka Chokeberry, Black Apple Berry, RowanBerry (hybrids with Aronia), Aronox (Brand Name))
  • Artemisia iwayomogi(aka Haninjin,Mugwort (refers to the family of Artemisia))
  • Artichoke Extract(aka Artichoke)
  • Ascophyllum nodosum(aka Kelp (one of many species), Egg Wrack, Rockweed)
  • Ashwagandha(aka _Withania Somnifera_, Indian Ginseng, Smell of Horse, Winter Cherry, Dunal, _Solanaceae_)
  • Asparagus racemosus(aka Asparagus, Asparagus Extract, Shatavari)
  • Astaxanthin(aka Cardax (Disodium Disuccinate Astaxanthin), 3,3′-dihydroxy-b,b-carotene-4,4′-dione)
  • Asteracantha longifolia(aka Hygrophila longifolia, Barleria auriculata, Barleria spinosa, Ikshura, Ikshugandha, Hygrophila spinosa, Hygrophila auriculata, Kokilaaksha, Talimakhana, gokulakanta, marsh barbel)
  • Astragalus membranaceus(aka Astragalus, _huangqi_, (A component of) Danggui buxue tang (DBT), membranous milk-vetch root, ogi, Huang Qi, TA-65, TAT2)


  • Bacopa monnieri(aka Brahmi, Aindri, _Lysimachia monnieri L. Cent._, _Graticola monnieri L._, _Herpestis monniera L. Kunth._, Water hyssop, Thyme-leafed gratiola, Indian Pennywort, Jalabrahmi)
  • Banaba Leaf(aka Crape Myrtle, Crepe Myrtle, Lagerstroemia, Banaba)
  • Basella alba(aka Indian Spinach, Malabar spinach, Red vine spinach, Creeping Spinach)
  • Beet Root(aka Beetroot juice, Beet, Beetroot, beetroot)
  • Benfotiamine(aka S-{(Z)-2-{(4-amino-2-methylpyrimidin-5-yl) methyl-formylamino}-5-phosphonooxypent-2-en-3-yl} benzenecarbothioate)
  • Berberine
  • Beta-Alanine(aka b-alanine,β-alanine,carnosine precursor)
  • Betalains(aka Beet pigments, Betalain, betanin, betanidin, phyllocactin, indicaxanthin, hylocerenin, 2′,O-Apiosylphyllocactin,)
  • Biotin(aka Vitamin B7,Vitamin H)
  • Black Cohosh(aka Cimicifuga racemosa, Bugbane, Bugroot, Snakeroot, Rattleroot, Blackroot, Black Snake Root)
  • Black Pepper(aka Piper Nigrum, Piperaceae, Piperine)
  • Bladderwrack(aka _Fucus Vesiculosis_)
  • Blueberry(aka Blueberries, Blue berries)
  • Boerhaavia diffusa(aka Punarnava)
  • Boron
  • Boswellia serrata(aka Indian Frankincense, Salai, Salai Guggul, Gajabhakshya)
  • Branched Chain Amino Acids(aka BCAAs,BCAA)
  • Brassaiopsis glomerulata
  • Brassinosteroids
  • Bromelain(aka Pineapple extract)
  • Bryonia laciniosa(aka Shivlingi, Diplocyclos Palmatus, Byrony Root)
  • Bulbine natalensis(aka ibhucu,rooiwortel,ingcelwane)
  • Butea monosperma(aka Butea frondosa, Erythrina monosperma, Plaso monosperma, The Treasurer of the Gods and of Sacrifice, kimsuk, muriku, moduga, Bastard Teak, Dhak, Palash, Flame of the Forest, Palăśa)
  • Butea superba(aka Red Kwao Krua)


Coffee (aka Liquid gold)

  • Cold Exposure(aka Non-shivering thermogenesis, Shivering)
  • Coleus forskohlii(aka Forskolin,Coleonol,7beta-acetoxy-1alpha,6beta,9alpha-trihydroxy-8,13-epoxy-labd-14-en-11-one)
  • Colostrum(aka First Milk, Bovine colostrum)
  • Coluracetam(aka MKC-231, BCI-540, 2-(2-oxopyrrolidin-1-yl)-N-(2,3-dimethyl-5,6,7,8-tetrahydrofuro2,3-b quinolin-4-yl)acetoamide)
  • Conjugated Linoleic Acid(aka CLA,Rumenic Acid)
  • Convolvulus pluricaulis(aka Shankhapushpi)
  • Copper
  • Cordyceps(aka Cordyceps Sinensis,Cordyceps Militaris,Caterpillar Fungus,Cetepiller Mushroom,Summer grass-winter worm,Totsu kasu,Yarchakunbu,Aweto)
  • Crataegus pinnatifida(aka Chinese Hawthorn, Shanzha, Shanlihong, Yixintong (tablets))
  • Creatine(aka a-methylguanidinoacetic acid,creatine monohydrate,creatine 2-oxopropanoate)
  • Creatinol O-Phosphate(aka COP, Creatinolphosphate, Aplodan)
  • Cucurbita pepo(aka Pumpkin extract, pumpkin seed oil)
  • Curcumin(aka Turmeric extract,Curry Extract,Curcuma,Diferuloylmethane,JiangHuang,Curcuma Longa,1,7-bis-{3-methoxy-4-hydroxyphenyl}-1,6-heptadiene-3,5-dione)
  • Cyanidin(aka Cyanidin-3-Glucoside, C3G, Cyanidin-3-Rutinoside)



  • ECA (aka Ephedrine/Caffeine/Aspirin, ECA Stack, EC Stack)


  • Fadogia agrestis(aka bakin gagai, black aphrodisiac)
  • Fennel Essential Oil(aka Fennel, fennel, Foeniculum vulgare)
  • Fenugreek(aka Trigonella foecum-graecum, fenugreek seeds)
  • Ferula asafoetida(aka Asant, Food of the gods, Jowani badian, Stinking gum, Devil’s dung, Giant fennel, Hing, Mvuje, Anghuzeh, Stinkasant)
  • Feverfew(aka Tanacetum parthenium, Wild Chamomile, Featherfew, Chrysanthemum parthenium, Matricaria parthenium, Pyrenthrum parthenium, Leucanthemum parthenium, mutterroot, midsummer daisy, nosebleed, Medieval Aspirin, 18th century Aspirin)
  • Fish Oil(aka Eicosapentaenoic Acid,EPA,Docosahexaenoic Acid,DHA,Omega-3 fatty acids,Omega-3,Omega 3,N-3 Fatty Acids)
  • Fucoxanthin(aka Seaweed Extract,Undaria Pinnatifida,fuco,fucothin)



  • HMB(aka Hydroxy-MethylButyrate, beta-hydroxy-beta-methylbutyrate)
  • Harpagophytum procumbens(aka Devil’s Claw, Grapple plant, Duiwelsklou, Wood Spider)
  • Hederagenin
  • Hemp Protein(aka Hemp, _Cannabis sativa_, Hempseed meal)
  • Hesperidin(aka 5,7,3′-trihydroxy-4′-methoxyflavanone, hesperitin-7-O-rutinoside, Hesperitin glycoside, glucosyl hesperidin, Vitamin P, hesperitin, G-hesperidin,)
  • Hibiscus macranthus
  • Hibiscus rosasinensis(aka China rose, Rose mallow, Chinese hibiscus, Jasun, Badsha pasant, Gurhal, Ghorawal)
  • Hibiscus sabdariffa(aka Roselle, Isakpa, Krachiap daeng, Sour Tea)
  • Higenamine(aka Norcoclaurine, 1-[(4-hydroxyphenyl)methyl\]-1,2,3,4-tetrahydroisoquinoline-6,7-diol)
  • Holy Basil(aka _Ocimum sanctum_, Green Tulsi, Sacred Basil, Tulsi, _Ocimum tenuiflorum_)
  • Hoodia gordonii(aka Hoodia, Veldkos, Slimming cactus, _Trichocaulon gordonii_, _Stapelia gordonii_)
  • Hordenine(aka N,N-dimethyltyramine)
  • Horny Goat Weed(aka _Epidemium_, _Herba Epimdii_, Icariin, Yinyanghuo, Fairy Wings, Rowdy Lamb Herb)
  • Horse Chestnut(aka Aesculus hippocastanum, Conker tree, Rosskastanie, venostasin)
  • Hovenia dulcis(aka Japanese Raisin Tree)
  • Huperzine-A(aka _ (1R,9S,13E)-1-amino-13-ethylidene-11-methyl-6-azatricyclo- [ 2,7 ]trideca-2(7),3,10-trien-5-on_,Qian Ceng Ta (_Huperzia Serrata_))
  • Hypericum perforatum(aka St. John’s Wort)




  • Kaempferia parviflora(aka Krachai Dum, Black Turmeric, Black Galingale, Thai Ginseng)
  • Kaempferol
  • Kava(aka Piper methysticum, Kava Pepper, Ava Pepper, Kava Kava, Intoxicating Pepper, Awa, rauschpfeffer, sakau, tonga, wurzelstock, yangona)
  • King Oyster(aka Pleurotus eryngii, Eringi, King Brown)
  • Kombucha(aka Fungal tea, Mushroom tea)
  • Krill Oil(aka Euphausiacea superba)


  • L-Carnitine(aka Acetyl-L-Carnitine, ALCAR, Acetylcarnitine, L-Carnitine, L-Carnitine-L-Tartrate, LCLT, Glycine Propionyl-L-Carnitine, GPLC, Levocarnitine, Levacecarnine, L-3-hydroxytrimethylamminobutanoate)
  • L-DOPA(aka Levodopa, L-3,4-dihydroxyphenylalanine)
  • L-Threonate(aka L-Threonic Acid)
  • L-Tyrosine
  • Lactobacillus casei(aka Yakult)
  • Lactobacillus reuteri(aka ATCC PTA 6475, ATCC 55730, DSM 17938, NCIMB 30242)
  • Lavender
  • Leucic Acid(aka Alpha-Hydroxy-isocaproic acid, DL-alpha-Hydroxy-isocaproic acid, HICA)
  • Leucine(aka L-Leucine)
  • Licorice(aka Licorice, Liquorice, Yashtimadhu, Glycyrrhiza, Glycyrrhiza Uralensis, Glycyrrhiza Glabra)
  • Ligandrol (aka LGD-4033)
  • Light Therapy(aka Light, Sunlight)
  • Limonene(aka Lemon Extract, D-Limonene)
  • Lutein


  • Maca(aka Lepidium meyenii, Maca root, Peruvian Ginseng)
  • Magnesium
  • Magnolia officinalis(aka Saiboku-to, Magnolia Bark Extract, Honokiol, Magnolol)
  • Manganese
  • Mangifera indica(aka Common Mango)
  • Marijuana(aka _Cannabis Sativa_,Weed,Medical Marijuana,Marihuana,dope,ganja,hashish,Dronabinol (medical THC),)
  • Massularia acuminata(aka Pako Ijebu, Orin Ijebu)
  • Melatonin(aka N-Acetyl-5-Methoxytryptamine, Melatonine, Melovine, Melatol, Melatonex, Circadin)
  • Melissa officinalis(aka Lemon Balm, Melissengeist, Bee balm, Garden Balm, Melissa, Erva-cidreira)
  • Methylsulfonylmethane(aka MSM,dimethyl sulfone,dimethylsulfone)
  • Microlactin(aka Hyperimmune Milk)
  • Milk Protein
  • Milk Thistle(aka Marian thistle,Mary thistle,St Mary’s thistle,Our Lady’s thistle,Holy thistle,Sow thistle,Blessed Virgin thistle,Christ’s crown,Venue thistle,Heal thistle,Variegated Thistle,Wild Artichoke,Carduus Marianus,Silybum marianum)
  • Minoxidil(aka Rogaine)
  • MitoQ(aka {10-(4,5-dimethoxy-2-methyl-3,6-dioxo-1,4-cycloheexadienlyl) decyl triphenylphosphonium methanesulfonate}, mitoquinone mesylate)
  • Modafinil(aka 2-\[(Diphenylmethyl) sulfinyl\]acetamide, Provigil, Modalert, Modapro, Alertex)
  • Molybdenum
  • Moringa oleifera(aka Moringa pterygosperma,Ben Oil Tree,Horse Radish Tree,Tree of Life,Miracle Tree,Drumstick Tree,Jiksna gandha,Akshiva,Mochak,Sahijan,Zogale)
  • Morus alba(aka White Mulberry, Karayamaguwa, Sohakuhi, Sang-Bai-Pi, Ramulus Mori)
  • Mucuna pruriens(aka Velvet Bean, Cowitch, Werepe, Karara, Agbara)
  • Muira puama(aka Potency Wood)
  • Music(aka Audio)
  • Myricetin(aka 3,3′,4′,5,5′,7-hexahydroxyflavone)


  • N-Acetylcysteine(aka N-Acetyl Cysteine,NAC,N-Ac)
  • Nardostachys jatamansi(aka Spikenard, Jatamansi, Muskroot, _Nardostachys grandiflora_ (synonym))
  • Nattokinase(aka Natto extract, subtilisin NAT, Orokinase, NSK-SD)
  • Nefiracetam(aka DM-9384, N-(2,6-dimethylphenyl)-2-(2-oxopyrrolidine-1-yl)-acetamide)
  • Nelumbo nucifera(aka Sacred Lotus, Indian Lotus, Bean of India)
  • Nicotine
  • Nigella sativa(aka _Nigella cretica_, Black cumin, Black seeds, Roman coriander, Nutmeg flower, Fennel flower, Ajaji)
  • Nitrate(aka Beetroot extract)
  • Noopept(aka N-phenylacetyl-L-prolylglycine ethyl ester, Noopeptide, Ноопепт, GVS-111)
  • Nutmeg(aka Myristica Fragrans)




  • Quercetin(aka Apple extract, 3,4,5,7-pentahydroxylflavone)





  • Uncaria rhynchophylla(aka Uncariae uncis cum ramulus, Choto-ko, Choto-san, pulvis uncariae, Diao-teng-san, Gou-teng,)
  • Uncaria tomentosa(aka Cat’s Claw, Vincaria)
  • Uridine(aka UDP, UMP)
  • Ursolic Acid(aka Apple peel extract)
  • Uva ursi(aka Arctostaphylos uva-ursi, bearberry, bear’s grape, foxberry, crowberry, kinnikinnick, tinnick)


  • Valeriana officinalis(aka Valerian)
  • Valine
  • Vanadium
  • Velvet Antler(aka Deer Velvet Antler, Deer Antler, Elk Velvet Antler, Cervus, Lu Jiao Pan)
  • Vinpocetine(aka Vincamine, _Vinca Minor_, Periwinkle Extract, Cavinton (Brand Name), ethyl apovincaminate)
  • Vitamin A(aka tretinoin, retinol, retinoic acid)
  • Vitamin B12(aka Cyanocobalamin, cobalamin, methylcobalamin, 5-deoxyadenosylcobalamin, adenosylcobalamin, cobamamide, dibencozide, hydroxocobalamin)
  • Vitamin B2(aka Riboflavin)
  • Vitamin B3(aka Niacin)
  • Vitamin B6(aka pyridoxine, pyridoxamine, pyridoxal, pyridoxal phosphate, pyridoxal-5′-phosphate, PLP)
  • Vitamin C(aka Ascorbic Acid, Ascorbate, 2-oxo-L-threo-hexono-1,4-lactone-2,3-enediol, L-ascorbic acid)
  • Vitamin D(aka Cholecalciferol (Vitamin D3), Ergocalciferol (Vitamin D2))
  • Vitamin E(aka Tocopherols, Tocotrienols)
  • Vitamin K(aka Phylloquinone, Menaquinone, MK-4, MK-7, Menatetrenone, Phytonadione)
  • Vitex agnus castus(aka Chaste Tree, VAC, Chasteberry)



  • Yacon(aka Smallanthus sonchifolius, Yacon Syrup, Aicama, Jicama, Diet potato, yacon potato, yacon strawberry)
  • Yamabushitake(aka Hericium erinaceus, Lion’s Mane, Monkey’s Head, Houtou (infrequent), Igelstachelbart, Pom Pom Blanc, Hedgehog Mushroom, Satyr’s Beard)
  • Yerba mate(aka Ilex paraguariensis, Mate plant, St. Hilaire, Aquifoliaceae)
  • Yohimbine(aka Yohimbe,Corynanthe Yohimbe,Yohimbe Bark,Pausinystalia Yohimbe)


  • ZMA (aka Zinc Magnesium Aspartate)

So you ate and drank too much last night? How to Get Rid of Excess Weight from Binge!

We all do it… You get invited for drinks at the bar. You drink way too much alcohol, eat way too much food, and wake up the next morning bloated.


Chances are we drank way too much this night!

What is the easiest way to get rid of weight gained from night on the town?

What causes us to bloat after a night on the town?

After indulging in beer and bar food our bodies retain excess water and excess calories from the night before. This excess water is caused by sodium. Sodium is needed to help send nerve impulses and your muscles use it also, but excessive amounts of sodium can cause: water retention, high blood pressure, and too much for too long can even cause osteoporosis and cancer (SF GATE MEDICAL DANGERS OF TOO MUCH SODIUM).

The good news is that as long as this binge is not a nightly occurrence, you should be able to flush the sodium out of your system within 48 hours and start feeling better.

Dustin and Christina’s Get Rid of Excessive Sodium Plan!

The idea is to flush out the remnants of your binge with healthy foods, water, and exercise to get you looking and feeling better within 48 hours!

1. Drink Water!!!

Even though you drank enough to drown a rat the night before, your body is dehydrated. Drink a minimum of 128 ounces of water starting first thing the next morning.

2. Potassium is your best friend!

Potassium helps flush excess sodium from your body. This sodium is what is causing your bloat, high blood pressure, and overall feeling of blah. I’d eat 2-3 bananas and possibly some white beans to have the potassium flush out the sodium.

3. Salads will help!

I don’t mean salads with bacon, cheese, fatty dressings, etc. I mean a dark leafy salad with tomatoes, cucumbers, and oil and vinegar (or vinaigrette). These vegetables have minerals and vitamins that will help make you feel better fast!

4. Supplements/Vitamins can help!

1st Phorm has a vitamin/mineral matrix supplement called Remedy that can help you replenish your body with vitamins, minerals, and amino acids to make you recover faster from a night on the town. Supplements like Commander and Bliss can also help get rid of excess water weight fast, while providing you energy.

If you follow these 4 steps, you can have the extra weight and the horrible feeling of your binge gone within 48 hours.

Lift Heavy My Friends,
Dustin and Christina Holston
1st Phorm

What Supplements Should I Take?

One of the most asked questions I get as a personal trainer and a sports nutritionist is “Should I take supplements?” or “What supplements should I take?”

Unfortunately this isn’t a quick answer question. A good trainer/nutritionist should take in account like your health condition and your goals.


Essential Supplements Everyone Should Take:

1. Protein: Whether it is whey, beef, casein, or other variant (I don’t like soy, but this is a different discussion), protein is great for people wanting to lose weight, gain muscle, or maintain. It is convenient and cheap comparative to other sources. Protein that is high quality, low fat, low carb, and high protein levels are essential. That is why I suggest great tasting Level-1 Protein by 1st Phorm. Level-1 Protein is a meal replacement shake (replaces expensive non-nutritious meals with healthy cost effective alternatives). Order @ with free shipping.

2.  Fish Oil: Fish oil is great for your body, whether you are dieting, bulking, or maintaining. Fish oil is an anti-inflammatory which has characteristics that help prevent cancer, cardiovascular diseases, and arthritis.¹ Fish oil are healthy fats that will actually help you with weight loss. You want to take a fish oil supplement with the highest levels of EPA and DHA. I prefer Full Mega from 1st Phorm. Order @ with free shipping.

3. Multi-Vitamin: As you train harder, you need a multi-vitamin that will work harder for you. Multi-vitamins help replace lost nutrients and supplement nutrients that your body isn’t getting. I like M-Factor Hero and M-Factor Goddess.  M-Factor has a formula for men, and a formula for women. Each come with essential vitamins, minerals, anti-oxidants, and amino acids that can help your body perform at its best! Order @ with free shipping.

4. Amino Acids: Although Phormula-1 and Level-1 provides 5 grams of Branch Chain Amino Acids per serving, many supplements do not include a good 2:1:1 ratio of  L-Leucine, L-Valine, and L-Isoleucine. Amino acids help with recovery, strength, and size. BCAA from 1st Phorm tastes amazing and has a great supplement ratio. Order @ with free shipping.

Supplements for Size and Strength:

1. Creatine: Creatine is one of the most studied supplements in sports nutrition. Creatine is a natural supplement that is found in meat. Supplementing creatine will increase muscle volume, lessen recovery time, and increase strength. Creatine has been proven safe time and time again. Creatine is also very affordable. You can get 100 servings of 1st Phorm Creatine for less than $20. Mix it with your protein shake or drink. It doesn’t matter when or what time you take creatine. Just make sure you take it every day. Order @ with free shipping.

2. Pre-Workout: A good pre-workout will help motivate you in the gym. Some people will look for supplements with a ton of caffeine, while others want a supplement with a mixture of amino acids, creatine, beta-alanine, and nitric oxide boosters. I prefer MegaWatt V2 or it’s non stimulant brother ALPHACre HD. Order @ with free shipping.

Supplements for Fat Loss:

1. Fat Burner: Let me be the first one to tell you that although many fat burners work, they are not necessary for fat loss. Many people have lost a lot of weight without the use of fat burners. What a fat burner can do is help you through hormone regulation, energy, thermogenics, and water management. I am a huge fan of the Royal XXI Systems. The Royal XXI Queen and Royal XXI King Systems help men and women lose weight fast! I have clients on both right now and they are losing fat extremely fast. Order @ with free shipping.

Supplements for Older Men:

1. Testosterone Boosters: Unfortunately testosterone levels for men 30 and over decrease by about 10% every 10 years.² Testosterone helps with strength, sex drive, and overall well-being for men and women. There are many supplements that our over the counter that can help increase testosterone in middle-aged men. Supplements such as D Aspartic Acid, Tribulus Terrestris, and Fenugreek have been shown to increase testosterone. I really like 1st Phorm’s Testosterone boosting series. Order @ with free shipping.


Supplements are what their name suggests: supplements to your diet and your health. Protein, fish oils, multi-vitamins, and amino acids are essential (in my humble opinion) to men and women who are spending time in the gym. Other supplements can help give you an edge, but may or may not be needed. Check with your personal trainer/nutritionist/doctor before starting any supplements to see if they are right for you.

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist