5 Foods That Will Have Your Skin Glowing This Summer

Summer 2025 has been a journey to rediscover my body. After being in the hospital at the beginning of May and basically having my entire gut microbiome wiped out, I have had the opportunity to start from scratch and build the healthy body of my dreams from the inside out.

One of the key changes I’ve noticed this summer is that my skin is really trying to figure itself out. Some days I wake up with clear glowing skin, and then the next day I’ll have break-outs all along my forehead and my cheeks in places I haven’t had breakouts since I was a teenager.

As part of my research to figure out what, internally, could be causing these external reactions, I have been learning a lot about the connection between the gut microbiome and the liver, and how they impact the skin on our face.

For this blog, I’d like to share some of the things I have learned about this connection and share with you the 5 foods I am focusing on to get my skin glowing again!

The Gut-Skin Axis

Before I jump into the 5 foods, I just want to quickly give some background to how your gut microbiome is connected to breakouts on your face. As I’ve shared in a few of my other blogs about the gut microbiome and the supplements I use to support it, the collection of gut-bugs in our digestive system are interrelated with many other systems in the body.

Specifically, the gut-skin axis is something that continues to be followed closely and researched heavily by the scientific community. From this research they’ve come up with a hypothesis to explain why a compromised gut microbiome (gut dysbiosis) could lead to more instances of breakouts.

Gut dysbiosis weakens the intestinal barrier, allowing tiny bacteria, toxins, and inflammatory molecules to leak into the bloodstream. This triggers systemic inflammation and impacts your immune system, which can upset the skin’s natural balance.

This cascade of consequences promotes conditions like acne and breakouts. In short, when your gut ecosystem is off, it can prime inflammation that finds its way to your skin and ends up showing up as blemishes.

This is why part of my plan to get my skin glowing is to focus on supplements and foods that support is diverse and healthy gut microbiome. But the gut isn’t the only major system that can impact the health of your skin.

The Liver-Skin Connection

Another vital system in your body is your body’s filtration system, led by the liver and supported by the kidneys. The liver is that first filter for everything that’s going to be distributed throughout the body.

This means that when my body was being pumped with 3 different kind of antibiotics, steroids, and hydration packs, all of that had to pass through the liver. My running theory is that this “exhausted” my liver, compromising it’s regular function.

Turns out there is some science that can support this theory! There are 3 key areas that science believes could be the reason why a compromised liver could indirectly cause breakouts:

  1. Toxin buildup & secondary detox through skin When the liver’s detox pathways become overloaded from medications like antibiotics or steroids, certain toxins may be expelled through the skin. This can irritate pores and trigger breakouts.
  2. Hormonal imbalance The liver plays a key role in regulating hormones like androgens (testosterone) and estrogen. When its function is compromised, these hormones can accumulate and boost sebum production, which in turn can clog follicles and lead to breakouts.
  3. Chronic inflammation & immune dysregulation The IOSR journal reports that Impaired liver function is associated with low-level systemic inflammation and immune imbalance, both of which may worsen or trigger inflammatory skin conditions, including acne.

Understanding how these two major systems in the body can impact the health of my skin has been really interesting to dig into. If you’ve been reading my blog for some time, you’ll know that I am a big supporter of feeding your body beautiful, nutrient-rich, whole foods and then any areas where you feel you may not be able to get nutrition from food, you introduce high-quality supplements.

So these are the 5 foods I am going to be consuming as often as possible to get my skin glowing from the inside out!

1. Dark Berries

Berries are packed with fiber and polyphenols which act as prebiotics. Prebiotics feed the beneficial gut bacteria and boost microbial diversity. They also reduce gut inflammation and promote regularity, which supports both digestion and immune resilience.

My favourite fruit is strawberries, but I’ll be keeping a variety of berries in the fridge so I am supporting a diverse gut microbiome. This will include:

  • blueberries
  • blackberries
  • raspberries
  • strawberries

2. Beets

Beets provide antioxidants such as betalains and nitrates that support the detoxification of the liver, stimulate bile production, reduce oxidative stress, and improve blood flow to the liver. Their fiber content also gently supports gut health and digestion.

I am a big fan of beet juice, but I have also been enjoying homemade beet salads and a beet and yogurt dip that’s great with pita bread. They are not as easy to work into everyday meals, but on the days where I don’t feel like a beet salad or dip, I can always reach for a beet juice.

3. Electrolytes with Milk Thistle, Choline & NAC

I have always had some kind of electrolyte supplement as part of my supplement stack, but I recently came across Organika’s Liver Care electrolytes and decided they’d be a good thing to try as I work to support a healthier liver.

In their Liver Care electrolytes, they of course include electrolytes, but they’ve added milk thistle, choine and NAC (N-acetlyl-C-Cysteine) to target the liver.

  • Milk thistle (silymarin) supports liver cell repair, reduces oxidative damage, and improves liver enzyme activity—especially helpful under stress or toxin exposure
  • Choline promotes fat metabolism, alerts liver detox, and prevents fat buildup
  • NAC boosts glutathione synthesis, a master antioxidant for liver protection and inflammation balancing

4. Kefir

As a fermented product, kefir is rich in probiotic cultures that help balance the gut microbiome, enhance beneficial bacterial populations, support digestion, and reduce gut inflammation. It also helps strengthen the gut barrier and immune function.

I’ve been drinking kefir since I got out of the hospital and always buy a plain, and organic kefir (if possible). When you purchase a flavoured kefir, the bacteria in the drink will eat the sugars, which compromises the efficacy of the beneficial bacteria.

So if you try kefir, be sure to go with a plain version. If you need to sweeten it, use a natural sweetner like honey or maple syrup right before you drink it so you don’t kill off the bacteria.

You can also drink something like kombucha, which I am mixing into this routine, but I am only drinking this sparingly because it can be difficult to find a kombucha with a low sugar content (mainly because they typically sell out before the other varieties!).

5. Dark Leafy Greens (spinach, kale)

These are rich in polyphenols, fiber, beta-carotene, and chlorophyll, all shown to nourish gut bacteria and fuel microbiome diversity. They also stimulate liver detox enzymes and support bile flow, assisting with elimination and overall liver health.

I had mentioned in a previous blog that I really want to incorporate more dark leafy greens in my diet. Up to this point, I’ve been relying on a greens supplement. However, after spending some time at my sister’s place, where she eats a salad almost every night, I realized it was much easier to just eat the full leafy greens.

Especially in the summertime when it is so hot and all I want to do is eat light, whole food, fresh meals.

Similarly to my berries, I’ll be rotating through a variety of leafy greens. From spring mixes, to spinach to good ol’ fashioned kale. Knowing how I like to eat my greens, they’ll be used in fresh, summer salads (like the beet salad mentioned above) and green smoothies.

Why These Foods Are a Great Daily Combo

  • Gut support: Berries, kefir, and greens provide complementary prebiotic fibers, probiotics, and antioxidants that support a balanced, resilient microbiome.
  • Liver support: Beets plus the trio of milk thistle, choline, and NAC offer both nutritional and supplementary support to reduce liver oxidative load, support detoxification, and maintain healthy metabolic function.

I’m looking forward to seeing how simply focusing on including these 5 foods in my diet every day will improve the quality of my skin. I’m curious if there are any foods that you’ve found have really helped your skin improve? Do you struggle with breakouts? If so, what steps have you taken that has improved the situation? Let me know in the comments!

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The Best Electrolytes for Festival Season + 7 Pro-tips to prepare for a festival

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Festival season is well underway and at my ripe age of 31, I have been doing this for 10 years now and have picked up quite a few tricks to help me bring the same energy to day 3 that I brought to day 1.

So in this article I am going to share my top 3 electrolytes that I have used in the past and have been using this year to keep me dancing all day long, and getting back to my big-girl job on Monday morning. I’ve also included a few other pro-tips at the end of the blog to help you thrive during the festival.

Organika Liver Support Electrolytes

These electrolytes are my current favourites. I picked them up because I am working on improving the health of my liver (you can read why here), but also recognize the benefits they offer for festivals.

These electrolytes are made by one of my favourite Canadian supplement brands, Organika, and include 3 liver-supporting ingredients, along with a complete profile of electrolytes.

Milk Thistle

Milk thistle has been known to be a great ingredient for helping the liver filter function optimally. This is due to a compound that it is rich in, silymarin, which has been shown to be an effective antioxidant, antiviral and anti-inflammatory.

Choline

This is another great mineral to have when you’re looking to keep your liver in good shape. In fact, it is well known that diets that are deficient in choline are typically associated with people who suffer from fatty-liver disease. In studies, when they feed rats a diet that is low on choline, those rats develop fatty-liver disease as well.

So it is clear that having an adequate amount of choline in your diet is a sure-fire way to protect your liver and keep it running smoothly. Especially on a weekend where you may be indulging a little more.

NAC (N-acetyl-L-cysteine)

This fun little acronym packs a powerful punch. This helps replenish glutathione, which reduces the risk of liver damage caused by toxic byproducts (like that last drink you had to watch the headliner).

Great thing about Organika products is that you get 25% off when you use code RILEY_25 at Organika.com. These electrolytes sell for $55.99 if you buy them once, or you can save an additionally 25% off by subscribing. If you buy the box of electrolyte packets, it costs $59.99.

Coconut Water

As nature has been known to do, nature has provided us with a great source of electrolytes that are completely natural and single-source. Coconut water is an excellent source of electrolytes and a tasty way to recover after a festival.

I find I reach for coconut water whenever I find that a powder electrolytes supplement will be too sweet, or if I am feeling sensitive to a manufactured taste. This happens and I like to think it is my body’s way of telling me to go back to something all natural.

In this case, I typically buy the Vitacoco Coconut water (get a 12-pack from Amazon here), mainly because most of the shops near my apartment sell it. So if I roll out of bed and don’t have any electrolytes on hand, or am craving a natural source, I don’t have to go to far to get some.

The great thing about coconut water is that because it is natural, and therefore not manufactured to offer a very specific set of benefits, you get other vitamins and minerals and a higher potassium content from coconut water. Namely, 6% of your daily calcium and up to 19% of your daily magnesium, an important mineral for muscle recovery.

Electrolytes enhanced with Collagen

The final electrolyte product I regularly reach for is Organika’s electrolyte mix enhanced with collagen. Specifically the strawberry peach flavour.

Not only am I getting all the benefits of electrolytes to help re-hydrate after a big day of dancing, but I am also getting the benefits of supporting healthy, glowing skin, and strong hair and nails. I always do some kind of hair-style with hot tools, and I glue on press-on nails for every festival, so having the collagen to support and strengthen both of those, all while keeping my skin glowing is a lifesaver.

For the rest of summer I will likely be reaching for my liver-support electrolytes because I am working to help my liver recover after several rounds of IV anti-biotics and medication, but coconut water and the collagen-enhanced electrolytes are always on hand as well.

Other Pro-Tips to Dance All Day (and do it all again the next day!)

As I mentioned, I’ve been going to music festivals since for 10 years. I am no longer in my 20’s either, so my routine for getting ready and going prepared for anything at the festival has been finely tuned and I feel like I have a pretty good list of products and habits to help me enjoy every moment of the festival.

Pro-Tip 1: If you are applying a fake tan, do it 2 days before the first day of the festival.

I have been fake tanning for festivals for 7 years now, and have certainly learned a lot. For starters, I have tried many fake tan products, but always come back to Bondi Sands aero foam ultra dark. The 1hr express is OK and great in a pinch, but because I prepare for the festival in advance, I get the one that take about 6 hours to marinate.

I always tan 2 days before the festival (Wednesday night for a Friday festival, Thursday night for a Saturday festival) because I find it gives the tan more time to settle into my skin. This means it won’t transfer to any of my clothes on the day, and I can also correct any mistakes if I notice them.

And then of course, be sure to wear sunscreen during the festival to maintain your tan while protecting your skin. I use Neutrogena for my body, and La Roche Posay for my face. Mixing La Roche Posay with my make-up makes for a very pretty application of foundation.

Pro-Tip 2: If you want a more snatched look, drink 3-4L of water per day for the week leading up to the festival, and then at noon the day before, stop drinking water.

This is one of those hacks from my time working as a personal trainer and speaking with clients and trainers who participated in physique competitions. You essentially fill up your muscles with lots of water, but you’re also drinking so much water that you’ll be peeing a lot.

By the time you get to the day before the festival, your body will still be trying to filter the excess water. So when you stop drinking, you’ll still be peeing a lot because your body thinks it is going to get more water.

The result is that you will wake up the next day with a “dried out” look.

Now it is VERY IMPORTANT to start drinking water again before and during the festival, but you won’t be drinking liters of water like you were before, so you won’t disrupt the snatched look. Hydration is absolutely critical to a positive festival experience, but I also know that everyone wants to feel good when they put on their festival outfits, so that’s why I’ve decided to share this fitness-industry hack.

Pro-tip 3: Get insoles or some type of arch support for your feet

I am a converse or FILA girlie when I got to festivals. The shoes are cute, easy to dance in and look good with most festival outfits. However, my knees and my back do not appreciate the way these shoes are made.

So I have found that buying a simple insert for your shoes to support my feet really helps. I pronate, which means my arch collapses inwards when I walk without supportive shoes. Experiencing that collapsing motion all day ends up affecting my knees and my hips, and ultimately my lower back.

I really don’t like to sit down or stop dancing when I am at festivals, so this simple pro-tip allows me to do that. These are the ones I use.

Pro-Tip 4: Use boob tape or KT tape to protect your heels and ankles from blisters.

This is a tip I got from one of my friends who is a podiatrist (foot doctor). If you’ve bought new shoes or your shoes have a stiff heel, you may end up with painful blisters on your ankles. To protect yourself from this, take a piece of skin-coloured boob tape or KT tape and anchor it under the heel of your foot, and tape it up the back of ankle.

I once left a festival and my new white Converse shoes were ruined because I had blisters that burst during the day. This tip has saved me and my white shoes ever since.

Pro-Tip 5: Prepare your festival survival kit

The final tip includes a couple of different products that I now always keep in my fanny pack (or bum bag if you’re British). I’ve been collecting these items like infinity stones and each of them are the result of being in the crowd and wishing I had a simple solution for things like forehead sweat, lagging deodorant, and running make-up.

  1. Deodorant wipes: You could obviously bring a travel sized deodorant with you, but I like these because you wipe away the dirt and sweat, and with the next wipe you are applying a fresh coat of deodorant. This gives me the confidence to dance all day with my arms up high in the sky!
  2. Sweat blotting paper: Summer festivals get hot, and even though I use a great setting spray that keeps my make-up in place, I don’t love the feeling of sweat sitting on my forehead. So now I pack these blotting papers from Clean & Clear which help me control shine throughout the day.
  3. Q-Tips in a Q-Tip holder: This is a hack I got from my sister, who I have been going to festivals with since the beginning. She always carries a couple q-tips in her bag to clean up running mascara or eyeliner that is bound to happen on a hot day of dancing. I have introduced a small q-tip holder to protect the q-tips from festivals where it rains or if you get blasted by a water canon (speaking from experience).
  4. Listerine pocketpaks (breath strips): We do typically bring gum with us, but sometimes I find chewing on gum annoying. I have to take it out when I drink, and it just eventually turns into this weird rubbery thing in my mouth. So, to keep my breath fresh, I have started packing Listerine strips. They don’t take up too much space, and are a discrete way to keep your breath fresh.
  5. Rechargeable hand fan: The first time my sister and I went to Tomorrowland, she surprised me with these really great electrical hand fans. They stayed with us through 9 years of festivals, but unfortunately died last summer. So this summer, I am using the latest version of the rechargeable hand fan. They are a life-saver on a hot day, and you don’t have to worry about fan clacking or carrying around a giant fan all day.
  6. Lighter: This is maybe an odd one for a fitness website to share. I do not smoke, but I love when someone turns around in the crowd and asks for a lighter, and I can give them one. It’s a small moment that brings me a lot of joy. So I always bring a lighter for the other people in the crowd who may ask for one.
  7. SPF Lip-Balm: Do not forget about your sensitive lips when you are at a festival. I always pack an SPF lip-balm now after really badly burning them one year and suffering through a full week trying to bring my lips back to life.

One other item that is great to bring with you is a naloxone kit. These things can happen at festivals and it can save a life. You can find them at your local pharmacies and ask the pharmacists for help understanding how to administer it.

I hope these electrolytes and festival preparation hacks have been helpful. And most importantly, I hope you have a great time dancing at festivals this summer!

On the Contraceptive Pill? You May be Missing Out On Key Nutrients

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A few months ago, I shared my experience post-birth-control-syndrome (PBCS) on the blog because I wanted to highlight how complex a woman’s body is, share my experience so women didn’t feel alone in their experience, and touch on the importance of a balanced diet to support your female reproductive system.

From experiences like the one I had with PBCS, you can learn a lot about your body and how it responds to things like the contraceptive pill. One of the most interesting things I learned through that experience was the impact PBCS has on nutrient absorption in the body.

We often hear about other side effects like nausea, mood swings, and weight gain, but we rarely hear about how exactly these synthetic hormones are interacting with the other systems in the body, and how those interactions manifest themselves in our day-to-day lives.

Here’s a hint: they are the root cause for the symptoms everyone talks about.

So, in this blog, I’d like to take you through the various nutrients that are impacted by taking oral contraceptives. I always want to make it clear that I am currently taking the pill, so I do not pass judgment on anyone who is also on the pill. If anything, I hope this blog helps you feel more empowered to take control of your health and find ways to ensure you get enough of these vital nutrients.

How The Pill Can Influence Your Nutritional Landscape

Oral contraceptives, or the pill, are able to prevent pregnancy through several complex systems. Typically, they contain a combination of synthetic estrogen (ethinyl estradiol) and progestin. They are able to prevent pregnancy by blocking ovulation, suppressing the pituitary gland’s production of Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH). This prevents the ovaries from releasing an egg during that phase of your menstrual cycle.

The pill also modifies the uterine lining to make it inhospitable to implantation and thicken cervical fluids, which makes it very difficult for sperm to reach the uterus or any stray eggs.

In order to prevent one of the most ancient processes in a woman’s body to occur as it has for millenia, we must make sacrifices elsewhere in our bodies. The contracepative pill does so in a number of ways:

  • Altered Hormone Balance: The synthetic hormones in the pill fundamentally changes the body’s natural hormone balance, which in turn influences multiple biochemical pathways. This alteration can directly affect how the body absorbs, distributes, and utilizes specific nutrients. For instance, elevated levels of synthetic estrogen and progestins can modify the metabolism and function of certain vitamins. This is not merely a random side effect; it represents a systemic shift in fundamental metabolic and digestive processes. The pervasive nature of this hormonal influence means that nutrient depletion is a consequence of how these synthetic hormones interact with the rest of the body’s natural systems and processes.
  • Increased Metabolic Demand: In some instances, the presence of these synthetic hormones can accelerate the rate at which the body uses certain nutrients. This leads to increased metabolic demands that may not be adequately met through dietary intake alone. Which is why I have been such a fan of IM8’s Daily Ultimate Essentials supplement, but more on that later.
  • Reduced Absorption: Hormonal changes can diminish the efficiency of nutrient absorption. Estrogen, for example, plays a role in bile production, which is crucial for the absorption of fat-soluble vitamins like Vitamin E. If hormonal levels are disrupted, this absorption process can suffer.
  • Gastrointestinal Changes: The pill can also cause mild changes to your digestive system, such as shifts in gut motility or slight discomfort. Although these changes may seem minor, they can nonetheless affect the efficiency of vitamin and mineral absorption from food. Some research even suggests a connection between birth control use and inflammatory bowel diseases, potentially leading to a compromised intestinal barrier and further malabsorption. This broader impact on gut health suggests that symptoms often attributed solely to “hormonal imbalance” or general “side effects of the pill” might actually be manifestations of underlying nutritional deficiencies.
  • Increased Excretion: In certain cases, the pill may accelerate the excretion of specific nutrients through urine, further contributing to depleted amounts of those nutrients in the body.
  • Long-term Cumulative Effects: Given that the contraceptive pill is often taken for extended periods, even subtle effects on nutrient levels can accumulate over time. This prolonged influence can eventually lead to more noticeable deficiencies and associated health concerns.

It is definitely cause for concern, but for some of us, being on the pill is necessary to give us the freedom to live our lives the way we would like to, or to support medical conditions such as PCOS and endometriosis.

Which is why I would now like to speak about exactly which nutrients are impacted by taking the pill, so that you can start thinking about what steps should be taken to help re-supply the body with those nutrients.

Key Nutrients That May Be Affected by Oral Contraceptives

While individual responses to the pill, or OCPs, can vary, a substantial body of research indicates that several key vitamins and minerals may be less efficiently absorbed or used while taking the pill. Understanding the specific roles of these nutrients and the potential impacts of their depletion will help you take that first step toward proactive health management.

A. Magnesium

Magnesium is a vital mineral, contributing to over 300 enzymatic reactions throughout the body. It plays a critical role in the synthesis of DNA and RNA, the formation of bones and teeth, and the conversion of food into usable energy. Beyond these foundational roles, magnesium is essential for regulating blood pressure and blood sugar, supporting healthy nerve and muscle function, and maintaining a steady heartbeat. It also contributes significantly to stress management and promotes relaxation.

Research consistently indicates that OCPs can deplete the body’s magnesium stores. The synthetic estrogen present in OCPs is believed to increase the uptake and utilization of magnesium from soft tissues and bone. This hormonal interference may reduce the overall availability of magnesium in the body.

The direct hormonal influence on magnesium metabolism, where synthetic estrogen actively pulls magnesium from its stores or increases its turnover, highlights a specific pathway of depletion. The altered calcium-to-magnesium ratio resulting from this depletion is also thought to partially contribute to the increased risk of blood clots associated with taking the pill.

Low magnesium levels can manifest in various ways, including loss of appetite, muscle cramps or twitching, generalized weakness, fatigue, and nausea. Other common symptoms include irritability, sleep disturbances, poor memory, neck pain, and constipation.

Chronically low magnesium levels can contribute to more severe health issues, such as heart rhythm problems. Given magnesium’s involvement in over 300 enzyme reactions, its widespread depletion by the contraceptive pill implies a broad impact on how efficient your metabolism is.

The diverse range of symptoms observed in magnesium deficiency—from fatigue and muscle issues to mood disturbances and heart rhythm irregularities—are not isolated occurrences but rather reflect just how far magensium depletion reaches in terms of cellular function across multiple systems in the body.

This connection helps explain why individuals experiencing post-birth control syndrome often report symptoms like fatigue and muscle cramps, suggesting that these are not merely withdrawal symptoms but potentially the surfacing of chronic, OCP-induced nutritional deficits.

B. B Vitamins (Folic Acid/B9, B2, B6, B12)

The B vitamins are a group of water-soluble vitamins that are indispensable for numerous bodily functions, including energy production, cellular metabolism, and the healthy functioning of the nervous system. They often operate synergistically, meaning that a deficiency in one B vitamin can potentially impair the function of others. This is why I was so thrilled to see IM8’s daily supplement cover all of the B vitamins in one supplement. No more taking giant horse pills to get my B vitamins.

Vitamin B2 (Riboflavin)

Riboflavin is crucial for the metabolism of macronutrients—carbohydrates, fats, and proteins—by acting as a cofactor in redox reactions through its coenzymes. It plays a central role in the electron transport chain (hello high school biology!), which is vital for energy production, and functions as an antioxidant. Additionally, riboflavin is involved in the production of red blood cells and contributes to maintaining healthy skin and hair.

There have been many studies that show a correlation between taking the contraceptive pill and a decrease in vitamin B2 levels. Some sources suggest that the body may not absorb riboflavin efficiently when on OCPs. Studies dating back to the 1970s indicate that OCPs can exacerbate the risk of B2 deficiency.

However, it is important to note that one study concluded that when dietary intake is carefully controlled, OCPs do not significantly influence riboflavin status. This suggests that adequate dietary intake might mitigate the impact of the pill on riboflavin levels, or that the effect is more subtle and less direct compared to other B vitamins.

Potential health impacts of riboflavin deficiency include cracks around the mouth, dry and scaly skin, and red, itchy eyes. More broadly, a deficiency can lead to fatigue, a swollen throat, blurred vision, depression, skin cracks, itching, dermatitis, liver degeneration, hair loss, and reproductive issues. It can also interfere with iron absorption and contribute to anemia.

Vitamin B6 (Pyridoxine)

Vitamin B6 is incredibly important for immune function, the production of red blood cells, and healthy brain development. It participates in over 100 enzymatic reactions, facilitating the efficient breakdown of proteins, fats, and carbohydrates. B6 also assists in the production of neurotransmitters, such as serotonin, which are essential for mood regulation.

The synthetic estrogen and progestins in OCPs are known to alter the metabolism and function of Vitamin B6. They impair an important pathway for serotonin production, which can directly affect mood. Furthermore, some OCPs with higher estrogen levels can interact with insulin through a complex biochemical pathway, potentially impairing glucose tolerance.

Historical studies from the 1960s consistently showed evidence of B6 deficiency in OCP users, a finding reinforced by a more recent large-scale US study indicating significantly reduced B6 intake in 75% of women on the pill. The direct interference with serotonin production pathways underscores how OCPs can contribute to mood changes, which are often reported by users.

Symptoms of B6 deficiency can include cracked corners of the mouth, a swollen or sore tongue, mood changes, irritability, weakened immunity, and chronic fatigue. Low B6 levels are also associated with a heightened risk for thromboembolism, or blood clots. Deficiencies can further contribute to anemia and a general low mood. The connection between B6 depletion and the risk of blood clots or mood disturbances highlights how these seemingly disparate symptoms can stem from a common nutritional root, emphasizing the systemic impact of OCPs.

Vitamin B9 (Folic Acid/Folate)

Folate, also known as Vitamin B9, is indispensable for tissue growth, protein metabolism, and the creation of DNA. It plays a crucial role in the formation of red blood cells and supports overall cellular function and division. For women of reproductive age, folate is particularly critical for fetal development during pregnancy, especially for neural tube development.

OCPs, especially those containing higher estrogen levels, have been shown to negatively impact folate metabolism and tend to deplete folic acid. Researchers propose that this depletion may result from malabsorption, increased urinary excretion, and accelerated folate metabolism.

Studies dating back to the 1960s have consistently shown poorer folate status in women taking the pill. The mechanism of accelerated metabolism and increased excretion means that even with adequate dietary intake, the body’s ability to maintain sufficient folate levels is compromised, making supplementation particularly important for those planning pregnancy.

Low folate levels can manifest as headaches, shortness of breath, fatigue, irritability, or a sore tongue. Severe deficiency can lead to anemia and other serious complications. For women contemplating pregnancy, it is critically important to replete folate levels, as it can take approximately 3 months for levels to return to normal after discontinuing OCPs. This emphasizes the need for proactive nutritional planning when transitioning off hormonal contraception.

Vitamin B12

Vitamin B12 is another critical nutrient for cell division and repair, plays an essential role in the metabolism of homocysteine, and is vital for maintaining healthy brain function. It is also a key player in the formation of red blood cells and DNA synthesis.

Decades of evidence indicates that the pill can cause a biochemical deficiency of vitamin B12. Studies have consistently shown that young women taking the pill have significantly lower serum B12 concentrations compared to those who do not use OCPs. The mechanism of depletion may be similar to the disturbance observed in folate metabolism. The impact on B12, a vitamin crucial for neurological health and blood formation, means that its depletion can have far-reaching effects on systemic well-being.

Untreated B12 deficiency can lead to severe neurological problems and blood diseases, including anemia. Other symptoms include fatigue, loss of appetite, confusion, memory loss, and easy bruising. The potential for severe neurological and hematological complications underscores the importance of monitoring B12 levels in OCP users, especially given the long-term nature of contraceptive use for many individuals.

C. Antioxidant Vitamins (C & E) & Coenzyme Q10

Antioxidants are crucial for protecting the body’s cells from damage caused by free radicals, which are unstable molecules linked to various chronic diseases. OCP use can influence the body’s antioxidant status, affecting key protective nutrients.

Vitamin C

Vitamin C is essential for the synthesis of collagen, a vital protein for skin, connective tissues, and wound healing. It also plays a role in carnitine production and acts as a powerful antioxidant against free radicals in the body, supporting overall immune function.

The estrogen component in OCPs has been shown to increase the rate of vitamin C metabolism, leading to increased loss through urine. Additionally, OCPs may alter tissue uptake patterns of the vitamin. Some research suggests that taking oral birth control pills can increase oxidative stress, which may further deplete antioxidant reserves like Vitamin C.

Symptoms of vitamin C depletion can include bleeding gums, impaired wound healing, muscular weakness, and loss of appetite. While severe vitamin C deficiency (scurvy) is rare with a healthy diet, even subtle reductions can impact the body’s ability to repair tissues and defend against oxidative damage.

Vitamin E (Alpha-Tocopherol)

Vitamin E is a potent fat-soluble antioxidant that protects cell membranes from oxidative damage. It supports wound healing, plays a role in blood clotting, and contributes to heart health.

OCP use is associated with decreased plasma Vitamin E levels. The impact of OCPs on estrogen’s influence on bile production can particularly affect fat-soluble vitamins like Vitamin E, as bile is crucial for their absorption.

Potential health impacts of Vitamin E deficiency include easy bruising, nosebleeds, heavy periods, and prolonged bleeding times. Decreased Vitamin E levels are also linked to platelet clotting hyperactivity. Some researchers hypothesize that lowered Vitamin E levels could contribute to the adverse cardiovascular side effects associated with oral contraceptives. Chronic deficiency may increase the risk of tissue damage. This connection between Vitamin E depletion and cardiovascular concerns highlights a significant potential long-term health implication of OCP use.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a compound naturally produced by the body, crucial for generating energy within cells by creating adenosine triphosphate (ATP). It also functions as a powerful antioxidant, protecting cells against oxidative stress.

Studies have found significantly lower levels of CoQ10 in women using various forms of birth control compared to non-users, and this is associated with a lower total antioxidant capacity in the body. The use of OCPs may contribute to increased oxidative stress, which could further impact CoQ10 levels. While no direct drug interaction mechanism has been identified for CoQ10 and OCPs in some sources, the observed lower levels and reduced antioxidant capacity suggest an indirect effect, possibly through increased metabolic demand or oxidative stress.

Deficiency in CoQ10 can manifest as fatigue and headaches. More broadly, CoQ10 plays a role in various physiological processes, and its depletion may impact heart conditions, fertility, insulin sensitivity, and neurological health. The reduction in overall antioxidant capacity observed in OCP users, partly due to lower CoQ10, suggests a compromised defense against cellular damage, which has far-reaching implications for long-term health and disease prevention.

D. Other Essential Minerals (Selenium & Zinc)

Minerals are fundamental for countless bodily functions, from immune defense to cellular repair and hormone regulation. OCP use has been linked to altered levels of several key minerals.

Selenium

Selenium is an essential trace mineral that boosts immune function, helps to build DNA, and protects cells from damage due to its antioxidant properties. It is also vital for regulating thyroid hormones and supports reproductive health.

OCP use is consistently associated with decreased selenium blood levels. Research suggests that OCPs may interfere with selenium absorption.

Low selenium levels can lead to symptoms such as confusion, depression, thyroid dysfunction, weakened immune function, and muscle pain. Given selenium’s critical role in thyroid hormone conversion, its depletion can significantly impact metabolic rate and energy levels, contributing to symptoms often experienced by women on the pill.

Zinc

Zinc is a crucial mineral that boosts immune function, is essential for building DNA and proteins, and promotes wound healing. It protects cells from damage and supports growth, along with maintaining the senses of taste and smell.

OCPs can alter zinc metabolism, leading to changes in its absorption, excretion, or tissue turnover. Studies have shown a significant decrease in serum zinc levels in OCP users. This suggests that the body’s demand for zinc may be greater in women using OCPs.

Potential deficiency symptoms include diarrhea, appetite loss, slow wound healing, skin rashes, or sores. Impaired senses of smell and taste, low mood, and joint pain can also occur. Chronically low zinc levels weaken immunity and may increase the risk of infections.3 The widespread impact of zinc on immune function and cellular repair means its depletion can broadly compromise the body’s ability to maintain health.

E. Phosphorus

Phosphorus is an abundant mineral in the body, playing a crucial role in building and protecting bones and teeth. It is also essential for filtering waste from the kidneys and supporting the proper function of muscles, nerves, and the heart. Additionally, phosphorus helps create DNA and RNA and contributes significantly to energy production. It works in conjunction with calcium and vitamin D to maintain skeletal health and assists in breaking down nutrients for energy.

Research indicates that serum phosphorus levels are significantly reduced in women using oral contraceptives, with levels nearly half of those in non-users. This depletion may be linked to the development of secondary hyperparathyroidism, where the inhibitory effect of estrogen on calcium and Vitamin D mobilization leads to a substantial excretion of phosphate through urine. This suggests a complex interplay between the synthetic hormones in OCPs and the body’s mineral regulatory systems.

Low phosphorus can result in symptoms such as bone pain and muscle weakness. It may also cause irritability, mood shifts, and loss of appetite. In severe cases, phosphorus deficiency can contribute to anemia. The impact on bone health and energy production highlights the foundational importance of this mineral and the potential systemic consequences of its depletion.

As I’ve mentioned in the opening section, IM8’s daily supplement can help support all of these nutrient deficiencies so you feel more confident that your body has enough of what it needs.

However, some women turn to pre-natal vitamins as a way to increase levels of these depleted nutrients. Pre-natal vitamins are designed to give the body a higher dose of the nutrients required to support a healthy reproductive system, so if you are low on these nutrients due to the pill, you can counteract that with pre-natal vitamins. Most of the evidence for this is anecdotal, so I’ve provided further recommendations in the section below.

Conclusion and Recommendations

What we do know is that the pill has offered women the freedom to take back control of their reproductive system, opening up more opportunities to pursue lifestyles that were otherwise interrupted by unplanned pregnancies. The pill has been great for that, but we now also know/are learning about how the pill is impacting our bodies on a deeper level.

The depletion of key nutrients like magnesium, B vitamins (B2, B6, B9, B12), Vitamins C and E, selenium, zinc, and phosphorus can contribute to a range of symptoms and health concerns, some of which may be mistakenly attributed solely to hormonal imbalances or general side effects of the pill.

However, all is not lost. For those of you currently using or considering oral contraceptives, an informed approach to this decision can make all the difference. It is recommended to:

  • Consult a Healthcare Provider: Discuss any concerns about nutrient deficiencies with a healthcare professional. They can provide personalized advice based on individual health history and OCP formulation.
  • Consider Nutrient Testing: Routine health checkups and specific blood tests, such as a comprehensive nutrient deficiency panel, can be crucial for early detection of imbalances before symptoms escalate. This allows for targeted interventions.
  • Prioritize a Balanced Diet: Focus on consuming a nutrient-dense diet rich in whole foods. While diet is foundational, it may not always be sufficient to counteract the altered nutrient dynamics caused by OCPs.
  • Explore Targeted Supplementation: Based on professional guidance and test results, consider targeted supplementation with the nutrients identified as potentially depleted. A general approach might include a B-complex vitamin, folic acid, vitamins C and E, and minerals such as magnesium, selenium, and zinc. As I mentioned, IM8’s daily essentials supplement is a great option.
  • Address Lifestyle Factors: Support overall nutrient status and well-being through lifestyle practices such as stress management, hydration, and limiting drinking and smoking.

By understanding the complex interplay between oral contraceptives and nutrient status, individuals can make more empowered decisions to support their long-term health and mitigate potential nutritional challenges, fostering a more holistic approach to well-being.

IM8: The New All-In-One SupplementIM8: The New All-In-One SupplementFebruary 11, 2025Riley Pearce
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IM8 Update: My Experience after 4-Months and My Plans for the Future

Affiliate Disclosure

Affiliate Disclosure: Please note that this article contains affiliate links. This means that if you click through the links and make a purchase, I may earn a small commission from that purchase at no extra cost to you. To learn more about affiliate marketing and how I use the income from affiliate inks, check out my affiliate page.

As someone interested in the field of human health for most of my life, IM8 presented a really interesting opportunity to test the efficacy of an all-in-one supplement at an important period of my life.

I recently turned 31, which means that my 20’s are officially in the past and I am well and truly into my 30’s. From this point onwards, my body is going to begin slowing down, it’s ability to absorb nutrients is going to change, and I’ll continue my march towards menopause, which is the next major hormonal shift in a woman’s life.

This is never something that has bothered me. In fact, when I learned this, I felt even more motivated to make sure I was testing strategies and continuing to pursue healthy habits so that my body continued to work for me and support the lifestyle I hope to hold onto for as long as possible.

I have spoken at great length about my supplement stack, but IM8’s daily ultimate essentials has become such a key component of my pursuit of better health these last few months.

From traveling to Lisbon, to recovering from a health scare, to supporting a new training phase, I now see IM8 as an essential part of my healthy routine. When I was struggling with jet lag, I knew that I had IM8 to provide my brain and body the nutrients it needed to have the energy for exploring the city, and then get home to work an 8-hour day.

When I was really sick at the beginning of May, as soon as I got out of the hospital, I knew that I would support my recovery by taking IM8 every day. Especially since I was on multiple different types of antibiotics, the inclusion of probiotics in their daily supplement gave me the confidence that I would be rebuilding my gut microbiome with strains of probiotics that are meant to support overall health.

And when I started to feel better and began my new training phase, which requires a greater deal of endurance, and therefore more energy before the workout and more resources to recover from the workout, I was again confident that IM8 would deliver the nutrients my body needed to feel my best during the workouts, and would support healthy recovery.

So now that I am nearing the end of my supply of the supplement, I am thinking I may upgrade my experience with IM8 and get the Beckham stack, which includes the Ultimate Essentials, but also includes their daily Ultimate Longevity supplement. The essentials powder has become an essential part of my daily routine, supporting my broader healthy habits, which is something I talk about often when it comes to supplements.

I’m curious to see how the longevity supplement will impact my day-to-day. So this will be the next phase of testing IM8 as a leading health brand in the space.

Have you tried IM8 yet? Let me know in the comments what you’ve purchased and what your experience has been like? Curious if anyone has been taking the supplement for more than 4 months and if there have been any other noticeable differences?

Can Exercise Alone Get Rid of the Belly Pooch?

The other day, I was chatting with my sister about our exercise routines and other healthy habits, and I shared with her that, even at my most fit, I felt like I always had a lower belly “pooch”. My stomach would otherwise be flat, but there was always that little bump.

To which my sister said, “I think that’s just how our uterus sits in our bodies”.

This was quickly followed up by her questioning, “I wonder if you can train the muscle down there to pull everything in, like the drawstring on a pair of pants?”

The wheels immediately started turning in my head because I know that there is a very powerful, yet often under-trained muscle in that area that acts like a belt, holding the lower abdomen together and offering stability to the pelvis and lower back.

If the muscle exists, and the question has been asked, then the theory must be tested! In this blog, I am going to share the reasoning behind my theory that exercise alone can get rid of the belly pooch. Your uterus will still be there, but it’ll be tucked in behind the lower muscles of your abdomen.

The Anatomy of the Lower Belly

When looking at the anatomy of a woman’s lower abdomen, we can clearly see that the uterus sits at the base of the abdomen, just above the pubic area:

Source

So already, my sister’s theory about our uterus protruding seems plausible. But what about our abs?

The system of muscles that make up the “abs” is designed to support and protect an area that houses several vital organs, including the stomach, liver, kidneys, pancreas, bladder, intestines, and, for women, our reproductive organs. The abdomen does not have the luxury of bones to protect these organs (like the brain, heart, and lungs), so our bodies have evolved to have a mesh-like structure of muscles that help keep our spine from collapsing on itself, and make us more resilient to sudden changes in direction.

Source

The rectus abdominis, highlighted in yellow in the image above, is what most people see as the abs. The fibers of the rectus abdominis run vertically and allow our chest to bend forward, bringing our chest closer to our lower body, hence why crunches are such a classic exercise to develop these muscles.

The real hero and the muscle we’ll be focusing on to act as the drawstring, tightening up the lower abdomen area and getting rid of the belly pooch, is the transverse abdominis.

Spotlight on the Transverse Abdominis

I have always been a fan of this muscle because it doesn’t get the credit that the rectus abdominis gets, but it is actually working hard in the background and is the foundation of our core.

When people say to train your core, this is one of the muscles they are looking to target because the exercises go deeper than your visible abs.

It is called the transverse abdominis because instead of the muscle fibers running vertically, they run across the body horizontally. So when these muscles contract, the entire abdominal area becomes taught, the spine is secured, and you’ll feel more solid in your stance.

While you’re reading this, I want you to put your hands together like you’re going to clasp them, interlocking your fingers. Don’t clasp your hands just yet, but just loosely interlock your fingers. Now, bring your hands together, so your palms are touching and your fingers are now resting on top of the backs of the opposite hands.

When the hands were in a more open structure, this is your transverse abdominis (T.A.) at rest. There isn’t a ton of movement allowed, but you can still move your hands fairly easily. When you bring your hands together, that’s what a contracted T.A. is like. If you try to move your fingers or hands, you likely won’t be able to, and you’ll find that you can only move your upper arm.

This is a very important, powerful muscle, but because it is a deeper muscle to train and doesn’t have the same obvious, visual appeal as the rectus abdominis, it is often forgotten in training plans.

But have no fear, because our journey to discover if we exercise alone can get rid of the belly pooch continues!

How to Train Your Transverse Abdominis

You may have started to think about exercises you know that would train the T.A. But if you’re trying to get the muscle fibers to contract to replicate the interlocking hands example, the options may not seem immediately obvious.

Especially when most ab exercises that people are familiar with are things like crunches, twists, and leg lifts. Like many other exercises for other areas of the body, your abs are involved in the movement. But allow me the opportunity to teach you about the 3 types of muscle contractions, which will reveal how we can train our T.A.

Our muscles are capable of 3 types of contractions:

  • Concentric Contraction: a shortening of the muscle. Think biceps in a bicep curl, rectus abdominis when you’re crunching, and your hamstrings when you do hamstring curls. The target muscle ends up bunched up at the peak of the exercise.
  • Eccentric Contraction: A lengthening of the muscle. Think about how your biceps feel when you are lowering yourself down from a pull-up. Despite your bicep being lengthened and what feels like a stretch, it is still contracting to allow you to control your movement down.
  • Isometric Contraction: a special type of contraction where the joints around the muscle do not move, but the muscles are still contracting, which in turn helps the joints around the muscle to not move. Think planks. You know your abs are contracting, but your hips and spine are not moving, and this is because your core is contracting, keeping everything “locked in”.

To train our transverse abdominis, you have to pick exercises that fall under the isometric contraction category. When done correctly, they are incredibly effective at strengthening this deep muscle and will be very useful on our quest to get rid of the lower belly pooch.

My Exercise Plan to Get Rid of the Belly Pooch

Okay, so now that you understand what muscles we are trying to target, and the types of exercises that work those muscles, it is time to outline my plan that will test my theory.

There are 2 exercises that are so tried-and-true when it comes to training the core muscles and can be modified to suit your training experience. The first is the plank. It’s a classic for a reason, so it will be the first of 3 exercises that I will incorporate into every workout over the next 4 weeks to see if the lower belly pooch becomes less pronounced.

The second exercise is the dead bug. I love this exercise and feel it is one of the best core exercises. You can modify the deadbug or use an exercise ball to help you maintain the correct technique.

And finally, I will throw in one exercise that technically trains the lower fibers of the rectus abdominis. This is to ensure I am working to tighten the muscles working in both directions. Transverse abdominis will tighten across the body, whereas the lower rectus abdominis will tighten from the pubic area up to the bottom of my ribs. So I will be tightening both vertically and horizontally.

The third exercise I’ve chosen is leg lifts. I like these because, again, they can be modified to suit your training level, and they can be made more challenging by adding weights. I can also do them lying down or from a captain’s chair. So if I ever get bored of the lying leg lifts, I can switch over to the captain’s chair, or add in a dumbbell to kick up the intensity of the exercise.

Final Thoughts on the Belly Pooch

I feel a sense of responsibility to make sure that I mention that there is nothing wrong with a lower belly pooch. It is so common amongst women, and I don’t want this article to make you overthink about that area, or to think that because I am working to “get rid” of it, that it is inherently wrong.

Our bodies are powerful, life-giving, and beautiful just as they are. In my case, I am curious about this theory because of a conversation I had with my sister and would love to be able to give her a definitive answer. Can exercise get rid of the lower belly pooch, or is it just something some women must live with and learn to embrace? I will know more in 4 weeks.

What are your thoughts on this? Have you ever tried to train a certain area of your body with success? Let me know in the comments!

IM8: The New All-In-One SupplementIM8: The New All-In-One SupplementFebruary 11, 2025Riley Pearce
IM8 Ingredients Deep Dive - Part 1: VitaminsIM8 Ingredients Deep Dive – Part 1: VitaminsMarch 4, 2025Riley Pearce
IM8 Experience: Week 2IM8 Experience: Week 2April 2, 2025Riley Pearce

The Travel App that is Actually Useful for Every Trip

I am going to take a quick break from writing about health and wellness to tell you about a travel app that I now depend on when I travel. After all, one of the benefits of keeping yourself fit and active is that you can enjoy all kinds of exciting adventures, exploring this big beautiful world we live in. Not to mention the mental health benefits of traveling and new experiences!

But I digress!

I am not a big app person when it comes to travel. I will download airline apps and if a city has a really good public transit app, I’ll download that so I can take advantage of local transportation when I travel. But the one app that has taken the top spot in terms of usefulness is Airalo.

What is Airalo?

Airalo is an eSIM app. It allows you to search through over 200+ destinations to find an eSIM to suit your needs when you are traveling abroad.

I am from Canada, which means that when I travel outside of Canada, it costs me $15 per day to use my phone. This means that just a week away adds over $100 to your phone bill. For example, when I went to Croatia in 2022, I came home to an additional charge of $105 on top my already expensive phone bill.

In the past I had purchased local SIM cards, but I have been in situations where I don’t have time to wait at a kiosk, or I worried about losing my SIM card from Canada, so I would be stuck using the roam like home services.

But then, along came Airalo. As so many great products are discovered, I first came across Airalo on TikTok. A creator talked about how you just download an app, pick a plan, activate it, and voila! You’re connected to the internet for a fraction of the price.

Then my sister’s father-in-law mentioned that they were going to use Airalo for a trip to Palm Springs. If our parents’ generation is using eSIMs, then they must be simple enough to use.

So when I was going to Mexico for a friend’s wedding, this was my opportunity to test the eSIM experience. After all, we were going to be there for 10 days, so I could pay an additional $150 to use my roam like home plan, or I can spend $15 to get 3GB for the trip – just enough to cover my data needs when I was off the resort wifi or when the wifi was weak.

How Does Airalo Work?

Since first discovering Airalo, I have actually started working for them (yes, I believed in the product that much that I got a job there). One of the most common questions is “How easy is it to install?”

A fair question, in my opinion. I remember my first time buying and activating an eSIM, I was worried I would do something wrong. eSIMs sit in a weird area of being a simple solution, but still be tech-y enough that it can be daunting to go through the installation process for the first time. We’ve all had experiences or have known someone who has made one small mistake with their phone and all their contacts or images are erased.

Thankfully, the Airalo process has been designed to be as user-friendly as possible.I’ll break down the basic steps below, and then I’ll also share some really helpful resources so you can become a master eSIM user and enjoy the savings and seamless connectivity that Airalo offers!

Step 1: Downloading the app

You can access Airalo on desktop, but since you are ultimately going to be using the eSIMs on your phone, it is best to download the app. Having the app on your phone will allow you to take advantage of the direct installation option, and you can monitor your data usage directly from within the app.

You can download the app from the App Store here or from the Google Play Store here.

Step 2: Create Your Account

Once the app is installed, you’ll be taken through the sign-up process. They’ll just need a few pieces of information to get you started, including a verification email. So make sure you have access to your email when you are signing up so you can verify your account and start using the app right away.

When you sign up, you will also receive a referral code. This code allows you to earn Airmoney when you share it with friends and family, and they make their first eSIM purchase within the app. Airmoney is an in-app currency that can be used towards future eSIM purchases. You can learn more about the referral program here.

Step 3: Choose Your eSIM

You have an account, and you have an international destination in mind. It is time to choose your eSIM! As long as you are traveling within 90 days from the day you purchase your eSIM, you can buy an eSIM long before you travel. Most people typically purchase their eSIM right before they travel, but if you are someone who likes to be prepared well in advance, then you have that option as well.

The app is really easy to navigate. The image below shows you what you’ll see when you first login to the app. You have a selection of top destinations, you can see your Airmoney balance at the top, and you can also see your profile and current eSIMs by choosing from the options at the bottom of the screen.

You can search just about any destination in the world, and you will be able to find an eSIM for your trip.

I am going to to Portugal in the fall for 7 days, so I searched lisbon, and was shown the Portugal eSIM page. I’ll be there for a week, so I could go with a 7-day plan, but I like the 15 day plan because it gives me more than enough data at a really reasonable price. So I decide to go with the option below.

When I hit “Buy Now” I am taken to a page that shows me more information about the eSIM I am going to buy. The below screenshots show you the various pieces of information you’ll see:

I always encourage people to really look through all the info before moving on to the buy screen. You want to make sure the eSIM is going to cover what you need. Clicking on the “More Info” button will give you all the information you need to understand what you can do with the eSIM. For example, this eSIM is data-only and does not require eKYC. There are other eSIMs for different locations that include call and text, require eKYC, and there are some eSIMs that don’t have a top-up option.

Step 4: Purchase Your eSIM

Once you are clear on the eSIM you are going to buy for your upcoming trip, it is time to make the purchase. By clicking on the Buy button at the bottom of the screen, you’ll be redirected to this page:

Here, you can choose what type of payment you would like to use. There’s plenty of options and the app is also offered in a number of currencies so you can really understand what you are paying for your eSIM.

This is also where you can paste a promo code or apply Airmoney towards your purchase.

Once you have applied your codes, Airmoney, or are simply ready to make your purchase, it is time to finalize your purchase by clicking the purchase button. The button changes depending on the payment method you select, so don’t be alarmed if your button doesn’t say “Pay” like the screenshot above.

Congratulations! You’ve bought your first eSIM!

Step 5: Installing Your eSIM

As soon as you complete your purchase, you’ll be re-directed to a page that confirms you purchased the eSIM, and will redirect you to the installation instructions:

When you are ready to install your eSIM, which should only be done right before you leave for your trip to ensure your eSIM is valid for the duration of your trip, click on the View Instructions button. If you bought your eSIM in advance of your trip, you can find all of your purchased eSIMs by clicking on the My eSIMs button at the bottom of the app.

When you are on the instructions page, you have 3 different installation options. This is what the iOS experience looks like. If you are on another type of phone, the Airalo Help Center has a handful of great articles that walk you through the installation process.

Manual is the most complicated, QR code is a great option if you have purchased an eSIM for a friend, and Direct is the simplest way to get the eSIM installed on your phone. Simply click on the “Show Step-By-Step Guide” button to begin the installation process.

I’ve recorded that step-by-step guide so you can see how simple it is. When you are ready to install, the app will make it very clear when your eSIM has successfully been installed and what you should do next to activate the eSIM.

Tips for Success with Airalo eSIMs

eSIMs can be incredibly useful and will save you money, but there are some pro-tips that will make the experience even better, making your money and efforts go further, while keeping you connected.

After purchasing many eSIMs and also working with several partners who use eSIMs every day, I have compiled a short list of pro-tips to help you make the most of your eSIM experience:

  1. Make sure you have a messaging app that can be used with just internet, like Whatsapp, Instagram or Facebook messenger. My iMessage does work when I am using an eSIM, but it appears to work best when I am messaging people who have my icloud account saved and vise versa. Messaging with Whatsapp means that I am getting all of my messages while I am away. I can make video calls as well, which is nice when you’re traveling on your own and want to check in with friends back home.
  2. Always double-check that you’ve turned on data roaming on the eSIM line. I was on a flight recently and a bunch of people on the plane were trying to figure out why their eSIM wasn’t working and by simply switching on data roaming, the eSIM started to work as expected.
  3. Check out the Global eSIM that Airalo offers. It covers over 140 countries, and if you are traveling enough, it means you just have to install it once and top it up whenever you are traveling. No need to go through the installation process over and over again. Just install once, use your data and top up when needed. You can get a global eSIM with just data, or you can get one with talk and text, where you’ll receive an Austrian phone number to go with your data plan.
  4. If something isn’t working as expected, take advantage of the different support options available in the app. There’s an in-app chat bot, Whatsapp, and a support email available to you. It sometimes just takes a few tries to really start feeling comfortable with the app, and the support team is there to help make the experience better for you.

Final Thoughts on Airalo eSIMs

As a woman who has traveled alone before and had experiences where my roam like home wasn’t working, or the physical SIM I purchased wasn’t working, I know it can be really unnerving to feel disconnected in a new place. eSIMs are affordable, convenient, but most of all they add an additional layer of security to my travels.

I never have to worry about trying to find a cafe with free wifi, or only being able to call the uber from the hotel, but not being able to track the trip once I’m out of the wifi zone. The safety that something like this offers is super valuable to solo female travelers.

Again, I now work for Airalo, so there may be some bias here, but because Airalo was the first eSIM company, they have been listening to the needs of people traveling for years. That much experience with customers who use eSIMs means that they can offer what we actually need. From support in 53 languages, multi-currency, and from free eSIMs to unlimited data packages, they remain ahead of the curve and will offer you a great eSIM experience.

Let me know in the comment section below if you’ve ever used Airalo before or another eSIM brand. Would love to know your thoughts on this tech and if you plan to get an eSIM for your next trip!

IM8 Ingredients Deep Dive - Part 3: Probiotic Complex

Affiliate Disclosure

Affiliate Disclosure: Please note that this article contains affiliate links. This means that if you click through the links and make a purchase, I may earn a small commission from that purchase at no extra cost to you. To learn more about affiliate marketing and how I use the income from affiliate inks, check out my affiliate page.

IM8 is the new all-in-one supplement powder with an impressive ingredient list to ensure you feel your best. In part 1 and 2 of this series, I covered the vitamins and minerals listed in IM8’s Ultimate Daily Essentials ingredients list. After a recent experience with antibiotics, I thought this was a great time to cover the pro-biotic complex given their importance in building a vibrant and beautiful gut micro-biome.

What are pro-biotics?

If bugs give you the heeby-jeebys, I hate to break it to you but your body is full of bugs. Not the annoying kind that come out on a muggy day, but bacteria bugs. In fact, more of your biological material is bacteria than it is your biological material.

As in all things in life, there are good bacteria, and there are bad bacteria. When you microbiome is plentiful in good bacteria, just about every system in the body benefits. When there is bad bacteria, you start to run into things like skin issues, digestive problems, and even a weakened immune system.

IM8 has included 2 pro-biotics in their pro-biotic complex, Bacillus coagulans BC99 and Bacillus subtilis DE111. That looks like science mumbo-jumbo right now, but hopefully by the end you’ll understand why these were chosen for this supplement and how it benefits your day-to-day wellbeing.

Bacillus Coagulans BC99

This strain of probiotic was specifically chosen for IM8 daily supplement because it has been shown in studies to directly affect your body’s ability to build muscle. Building muscle is a complex process that combines both physical activity, and the breakdown of muscle tissue, and the consumption of proteins, which are broken down into the useful building blocks for new muscle tissue.

In a study published to Nutrients in 2024, they looked at how BC99 impacted the various factors that can improve muscle development in the body. They made a number of important observations from the double-blind, placebo study.

For starters, the participants who were taking the probiotic saw a increase in fat-free mass, a decrease in fat mass, and a slight decrease in total weight. Good news for folks who are working out and wanting to see results on the scale.

They also discovered that in the participants who were taking BC99, their body was able to digest more of the proteins, resulting in more available amino acids in their tests. This is important because in order for your body to actually use all the great protein you are feeding it, it needs to be able to break as much of it down as possible. For many people, there is a limit to how much protein can be broken down by your body, and so you end up excreting byproducts of the protein, instead of using all of it.

With the addition of BC99, more of the protein was being broken down, which meant that body had more of the building blocks necessary to increase muscle mass. This is means less waste, and more gains.

The final observation that I found interesting was BC99’s impact on GLP-1. Yes, the same GLP-1 that has taken the world by storm in products like Ozempic. GLP-1 is something that our body naturally produces, but how much we have of it depends on several factors. Turns out, BC99 is able to increase the amount of GLP-1 in the body.

Does this mean you’ll get Ozempic-like weight-loss results from adding this probiotic to your diet? No, but in my opinion, having something that naturally increases your GLP-1 levels is a much safer approach.

On a final note, the study I am referencing here, along with many other studies related to BC99 all mention that the improvements began after about week 4 of the intervention. The impacts on GLP-1 and protein digestion were observed after 12 weeks of intervention, while the participants followed a regular exercise routine. I mention this as a reminder that it will take time, consistency and regular exercise to maximize this probiotic’s benefits.

Bacillus subtilis DE111

When doing my research on this probiotic, it was interesting to see what types of results came up. The majority of the research is looking into DE111’s impact on immune function and the function of the small intestine.

These functions are common among probiotic strains. At the very least, your probiotics should colonize the gut and result in better immune function and regular digestion.

I was able to find one study on the impact of DE111 on Div 1 female athletes. They were originally looking to see if the probiotic had any impact on their athletic performance, but observed something else instead. Although their 1RMs did not improve, they did notice that the participants who were on the probiotic had a statistically significant decrease in bodyfat percentage.

The studies may be small, but from what I’ve read so far, Bacillus subtilis DE111 was chosen to work together with Bacillus Coagulans BC99 to colonize the gut with bacteria that would not only support healthy immune and digestive function, but that were also equipped to support someone who is physically active.

IM8 is, after all, designed in partnership with David Beckham. So the ingredients they’ve chosen are all designed to not just improve overall health, but to support someone living an active lifestyle.

Final Thoughts on Pro-Biotic Complex

As we go further into these ingredient deep dives, I am beginning to notice a trend. Not only have their gone with the best sources for vitamins and minerals, but when it came time to select a pro-biotic complex, it appears that they were very intentional with their selection.

Just two strains were chosen for Ultimate Daily Essentials powder. In my research, many studies talked about 2 very common pro-biotics: Bifidobacterium, and lactobacillus. IM8 could have easily gone with these and called it a day, but instead they sought out the 2 very specific strains of probiotics that have shown promising results for healthy, physically active folks.

I originally set out to demystify probiotics for you in this blog and would love to know how you feel about IM8 and their choice of probiotics? Let me know in the comments below!

To read more IM8 content, check out the blogs below.

Why Is It So Important to Live a Healthy Lifestyle?

I was recently speaking with my sister about this concept of common sense laws. This concept where there are many laws in place, but there are also laws that are not in place because the action seems so obviously ridiculous that no one would ever bother to try. Which made me think about questions in the health world that seem so basic that folks don’t bother taking the time to fully answer them. They are “common sense” but because we don’t take the time to answer them, we end up minimizing their importance.

After spending a week in the hospital due to a mysterious bacterial infection, I had time to think about this question: “why is it so important to live a healthy lifestyle?”. I was asked several times if I live a healthy lifestyle, and to be able to confidently say that I do, meant that the doctor’s could trust that the medicine they gave me would work as anticipated.

But there are so many other reasons why a healthy lifestyle is so important. In this blog, I’ll the 5 reasons that I find most impactful in my life as a millennial, working woman.

1. It Makes Your Body More Resilient

Resilience is often something we take for granted. We don’t need physical resilience until we really need physical resilience, and at that point we are wishing we had done more to prepare our bodies for whatever major physical challenge we are being presented with.

In the case of my recent hospital visit, I was not able to eat or drink anything for the better part of 4 days. And yet, I survived and I was able to think and respond to doctor’s questions. I was able to get up and go to the bathroom by myself, and my body was able to give blood when tests were taken and respond to medicine when the IVs were hooked up.

By exercising and fueling my body in a way that presents it with new stimulus on a regular basis, and challenges my body to adapt on a regular basis, my body is able to respond to these major life events quickly and in a way to ultimately benefits me in the long-run.

Many friends and family have made the joke that not eating is some kind of weight-loss hack. I understand their intentions, but I also want to make it very clear that my body didn’t wither away due to that time in hospital. My body understood where resources needed to go, and the energy I needed to fight the infection.

For me, it was a throat infection, but for other folks this can be physical injuries like sprains or broken bones that are able to heal more quickly because the body has been trained to rebuild when there’s a breakdown. It could mean when more serious illnesses happen, and the body has to respond to harsh treatment, that the body responds well to those treatments.

Living a healthy lifestyle gives your body regular opportunities to be tested, to adapt, and to rise to the challenges you give it so that when more serious health events occur, it is prepared to support you and protect you.

2. It makes more of life accessible to you

Before I really get into this point, I want to first acknowledge that most of life is not built to be accessible to everyone. Accessibility is a something I am very passionate about, so I want everyone to know that I am not about to make a point that being a certain size makes the world easier to navigate. Although this is true, it is not something I want to perpetuate and I’d rather see governments and companies make spaces more accessible to all bodies and levels of physical ability.

The accessibility that I am referring to is more on an energetic and experience level. When you live a healthy lifestyle, you’re often going out and trying different workout classes, you’re supporting a friend’s after-work yoga classes, you’re experiencing that new restaurant with an interesting menu, you’re out there truly making the most of everything that’s available to you.

To help clarify the point, when folks choose not to live a healthy lifestyle, they are typically less mobile. After all, by simply getting out for a walk, you are doing something good for your body that contributes to a healthy lifestyle. Not only are they less mobile, but there’s typically less exploration with food, choosing to go with what is quick, easy, and highly processed. Not to mention, by neglecting things like sleep and mindfulness, they likely have a less than pleasant demeanor due to low energy, lack of restful sleep, and personal reflection.

For some folks this is a perfectly fine existence, but in my opinion, a healthy lifestyle opens the doors to so many more fulfilling experiences in life.

There have been many occasions where I have had a busy morning at the gym, made great food, hung out with friends, and finished the evening by going out where I realized that I could not have done this if I didn’t have a good night sleep, or a calm and focused mindset, or simply the stamina to be out all day with people! I mean, I could have, but it wouldn’t have been as enjoyable.

Again, practicing daily healthy lifestyle practices pays off in sometimes small, and noticeable ways, but know that your ability access everything that life has to offer, from social connections, to activities and experiences, is made more enjoyable because you made healthy lifestyle choices.

3. It makes achieving life goals easier

This particular benefit really depends on the type of life goals you are setting for yourself, but for the sake of this blog let’s consider life goals that relate to your career, your relationships, and your lifestyle.

Common career goals include climbing the ladder in a corporate job, or pursuing your own business ventures and building something impactful. In the end, you’re looking to achieve a higher level of success.

This always requires focus and hard work.

A healthy lifestyle – complete with great sleep, mindfulness, physical activity, and a fulfilling and nourishing diet – supports a healthy brain, balanced mood, and a body with the energy to get shit done!

As women, we really understand how changing emotional states throughout the month can impact our overall motivation. Which is why I recommend cycle syncing your life so that your healthy lifestyle habits can support not only your natural hormonal cycles, but so you can also stay on track towards all the other goals you have set for yourself.

The same goes for relationships. This is such a nuanced topic, but for myself I am looking for a partner who has various qualities, such as being driven and kind and someone who takes care of themselves. In my mind, if I am looking for those things, I also want to be able to bring this to the table.

When I meet someone, I feel confident that I am bringing a pretty well-rounded individual who is going on that date well-rested, who has exercised for my physical well-being, and who has had some beautiful, nourishing food during the day, so I have the energy and focus to be charming and lovely when I meet with them.

And finally, lifestyle goals in this context relate to things like travel or experience goals. The spillover effect from making healthy choices on a regular basis and choosing to care for yourself every day will build the mindset and habits that will help you achieve these other milestone goals.

4. It sets you up for a longer life

This is likely the most common reason you’ll get when you ask why living a healthy lifestyle is so important. Make the investments in your health today so you can live a longer, more active life in the future.

It’s hard for us to do today when everything is about the immediate moment. What is the trend today? What’s the best song this week? What’s the in the news this morning? Everything in our lives has been designed to have us so hyperfocused on the present moment, that we have fallen out of practice of preparing for the future.

Not only that, but the consequences of unhealthy lifestyle choices are not typically felt until many, many years later.

But it is still important to drive this point home. I look at my two grandmothers. Both were relatively active in their lives, but my maternal grandmother has been going out for an hour-long morning walk with her friend for her whole adult life (as far as I know). She has had a knee replacement, but she is in her mid 80’s now and has beaten breast cancer 3x, survived a stroke, and is still living a busy and active lifestyle.

My paternal grandmother is going to be 90 this summer, and although she also maintained a relatively healthy lifestyle, she was less active than my grandmother in her later years. She has not had any health complications like cancer or a stroke, however she did break her hip from a fall. Now she is still mobile, but her activity is limited and she gets tired much faster.

If staying active and maintaining your autonomy is something that you value and will value in your later years, than it is so important to make that your lifestyle as early as possible. Make those habits so solid that it is truly just part of your life and living any other way would be out of the ordinary for you.

5. It’s important to show yourself that you care about yourself

The final reason why I believe living a healthy lifestyle is so important is something that I learned from Tan France on Queer Eye. When we take care of ourselves, it shows us that we care about ourselves. This is so important for self-esteem and confidence.

As a people pleaser who is always happy to help my friends and lift them up, I definitely spent many years of my life forgetting to turn that energy back on myself and make sure that I felt lifted up and supported and love by the one person who spends the most time with me (me!).

Healthy lifestyle choices are becoming less convenient and more difficult to make. The world wants everything to be convenient and fast and hyper-processed. We are always on the lookout for the magic pill. But none of these offer that true sense of long-term accomplishment and pride where you can say you put in the work and you feel great because of it. Taking the time to invest in your resilience and wellbeing may not give you an immediate boost, but over the long-term, you can experience that positive feeling every day when you are living a healthy lifestyle.

Final Thoughts

I was feeling really inspired to write about this this week because of my time in the hospital. I have been consistently going to the gym and working on my diet, sleep and mindset – and I still got very sick. There was a moment where I thought, well what’s the point of putting in all this work when I still end up getting sick? But then I realized that getting sick happens, but it is the body’s response to getting sick that really shows why all the healthy lifestyle choices I made before getting sick matter.

I made sure to wake up every day and thank my body for being there and for helping me fight this infection. She’s been there through everything and adapted to every challenge I’ve given her, and when I needed her most – she showed up and helped me recover from the infection.

These may be lessons that folks need to learn at their own pace, but if you were looking for a reminder or something to keep you going with your healthy lifestyle changes and choices, I hope this blog helps you.

Hydro Flask Review

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Affiliate Disclosure: Please note that this article contains affiliate links. This means that if you click through the links and make a purchase, I may earn a small commission from that purchase at no extra cost to you. To learn more about affiliate marketing and how I use the income from affiliate inks, check out my affiliate page.

If you’re the same type of fitness girlie as me, you probably have at least 5 water bottles or drinking cups. From Stanley, to Yeti, to Hydroflask, we really are spoiled for choice when it comes to high-quality, insulated water bottles. As someone who has impulse purchased and has been gifted every type of water bottle out there, there is always one that I go back to: The Hydroflask 40oz, wide mouth water bottle with the straw lid.

In fact, as I am writing this, I have my water bottle with me. This water bottle has been to Europe with me, goes on holidays, and has held the water that has brought me back to life after a late night out.

I also own a YETI tumbler and have friends who love their Stanley mugs, but today I want to share the magic of Hydro Flask and hopefully help you see why this is and will always be my go-to water bottle.

Hydro Flask – A Brand Dedicated to Sustainability

In today’s age when there are so many options to choose from, I find it helpful and meaningful to understand a brand’s story, and to understand what social initiatives they are involved in.

Although I didn’t know this when I initially asked for my Hydro Flask water bottle for my birthday, I was happy to learn that they are a brand that is committed to innovating their products so they are more environmentally responsible.

The brand was started back in 2009 by Travis Rosbach and his then girlfriend. They created the company Steel Technology, which manufactures steel-based products for a variety of industries.

If you own a Hydro Flask water bottle you can hear that trademark ting of steel products, which has actually become part of the brand identity after TikTokers created videos showing the loud ting sound that Hydro Flask bottles make when they hit other hard objects.

The small dent in my Hydro Flask is from an experience at a hostel in Amsterdam where my water bottle fell off the top bunk, onto a solid concrete floor… at 4AM. Safe to say I was deeply embarrassed but also felt confident that everyone in the room knew exactly what type of water bottle hit the floor that morning.

But I digress.

Although the company started in 2009, it really only became popular in 2019 when the VSCO girlies and influencers discovered the brand. I discovered Hydro Flask after watching Whitney Simmons on YouTube during my years as a personal trainer. I remember her, in her old apartment, filling up her 32oz wide mouth Hydro Flask with her BCAAs that she brought to the gym.

As we all know, once the aesthetic girlies get a hold of something, it really takes off. Since 2019, Hydro Flask was definitely the water bottle brand for a couple of years, but then, as many of us know – YETI and Stanley captured the attention of the girlies and are having their time in the spotlight now.

Despite these other brands taking center stage, Hydro Flask has remained committed to creating high quality, insulated products that are tested in various environments and are designed for the best seal so you never have to worry about the water bottle leaking.

Not only that, but in 2022, Hydro Flask released a Slingback Bottle Pack that was developed using “100% recycled polyester body, air mesh and ripstop lining” and they eliminated 90% of single-use plastic packaging for 90% of their products.

As someone who is always looking for brands that are doing their part to innovate products and ensure they are evolving their brand in a more sustainable direction, this pledge by Hydro Flask just made sense. At it’s foundation, refillable water bottles are removing massive amounts of plastic from the environment since people who use water bottles like this are not purchasing plastic bottles.

Refillable water bottles and environmentally conscious products just go together, so I really appreciate that they’ve made this commitment and are as vocal as they are about this initiative.

But it goes beyond just creating products from recycling materials – they also are using their brand power and capital to support Parks for All. The initiative helps make parks more accessible and helps to maintain the parks as well. Again, as a brand that sells products that are often brought on camping trips and hikes, I really appreciate that they’ve committed to protecting those spaces as well.

Hydro Flask vs. Stanley vs. YETI

Okay now for the part that I am sure many of you are hoping for. There are quite a few brands out there that sell insulated water bottles, so why do I like Hydro Flask best and how does it compare to Stanely and YETI?

I am assuming you are asking, so thou shalt receive! Here is how each brand compares when we are looking at their 40oz water bottle with a straw (or the closest thing to it)

Hydro FlaskStanley (40oz Tumbler)YETI (1.3L water bottle)
Price (USD) from their Website$49.95$45$50
Volume40oz/1.1L40oz/1.1L1.3L (no 40oz equivalent)
Straw CapIncludedIncludedSold Separately (+$14)
HandleFlip handleSide HandleStandard lid with solid handle
How long does it keep liquids cold?24hrsUp to 11hrs16-20hrs
Colour Options183015

I won’t tell you how to spend your money or what comparables matter more but for me personally, I appreciate the longer insulation time, the fact that the handle flips out of the way of the straw, and that there’s an option to buy the bottle with the straw attached.

I was also looking into the reviews for the Stanley’s and it appears that the handles often fall off or break within 6 months of buying them. But again, you choose what matters to you and make your decision accordingly.

I just really love my Hydro Flask. It seems like such a specific thing to be passionate about but for us girlies who have more water bottles than we could ever need, it is nice to have one that you can rely on for excellent insulation, an easy-sip straw, and serious durability.

I’d love to know what water bottles you are using! Leave your favourite insulated water bottle brand in the comments and let us know why you love it. Was it a great price for a good product, or is there a meaningful memory that brought the water bottle to you? Let us know below!

What I Bought from GymShark's Mid-Season Sale

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Affiliate Disclosure: Please note that this article contains affiliate links. This means that if you click through the links and make a purchase, I may earn a small commission from that purchase at no extra cost to you. To learn more about affiliate marketing and how I use the income from affiliate inks, check out my affiliate page.

It’s that time of year again! Brands are looking to clear their inventory to make room for their spring and summer lines. As consumers, this is our time to finally pick up those items you’ve kept in your cart for months. For Gymshark, one of my favourite sportswear brands, and a regular fixture on my site, they are offering up to 50% off all the essentials.

I have been feeling like my workout clothes needed an update so I decided now was a good time to pick up a few items that had been on my list for months, and a few things that were just too good to pass up at this price.

Here’s what I bought from GymShark’s mid-season sale.

Mid-Season Sale Details

The mid-season sale began on April 17th for all customers, but if you are part of their loyalty program, you would have gained access to the sale a day earlier. There isn’t any indication as to when the sale will end, but from my experience managing brands who run these types of sales, they’ll likely run the sale until they’ve cleared the majority of their inventory.

This could take a couple weeks, but in some cases, you could see this sale live until their next major launch, which will likely take place ahead of summer when they release their summer collection.

As I mentioned, this is a sale that they are likely deploying to clear inventory, so only select styles are on sale. In fact, not everything I bought was included in the sale, but I used some serious girl math and a creator code to justify buying something at full price during the sale.

When you’re on their desktop website, you can shop by category, or use check out the slider on the home page that shows the lowest price for popular categories.

Sale categories in the menu navigation
Slider with specific promotions from the sale

If you’re shopping in the app, like I was, they have a video playing when you open the app, and then when you scroll down they have these categories listed in large orange banners

Okay enough about the details, here are the items I picked up from the sale.

Corset Seamless Leggings

Included in the Sale? Yes

Discount: 20% off

I have had my eye on the corset collection since they released it last fall. A little cinching technology never hurt nobody! I am also in desperate need of new black leggings after one of my favourite pairs busted a seam in the crotch area.

Get Yours Here

Corset Seamless Bodysuit

Included in the Sale? Yes

Discount: 20% off

Another item I picked up from the corset collection is this bodysuit. I have seen so many cute bodysuits from various sportswear brands and have never pulled the trigger on any of them. I worry that they may not compliment my body, but since this one has that same corset, cinching technology, it felt like a safer bet than some of the other options I’ve seen.

The length of the shorts also looks like it is just right as well. I have bought shorts from GymShark that just ride up my thighs, or that are way too long and really do not work with my body’s proportions. A 5″ inseam is typically a safe bet, so these should fit just right.

Get Yours Here

Sports Bras

Truthfully I have a lot of sports bras, but there’s been a few from GymShark that have quite literally been in my cart for over a year. So it felt good to finally commit to them and make the purchase.

Here are the 3 sports bras I picked up from the sale.

Peek A Boo Sports Bra

Included in the Sale? No

I don’t know why they won’t put these bras on sale but I figured they haven’t put them on sale yet, so I might as well just bite the bullet and include them in this haul so they can finally be freed of my shopping cart.

As a woman with a smaller chest, I love these types of sports bras that give a little more lift and a little more intrigue to this area. I also think I can get away with a sports bra that has less support, so I take full advantage of that. My sports bra collection is really missing a good white sports bra as well, so just one more justification for adding this one to the haul.

Get Yours Here

Twist Front Bralette in Depth Purple

Included in the Sale? Yes

Discount: 20%

This one isn’t technically a sports bra, but I am thinking it will be good for those days that I am running errands, or out for a hot girl walk with friends and just want something cute.

It gets so hot here in the summer that having something like this is perfect for getting a tan, but also making sure I don’t overheat with something that is too constricting or covers up too much.

Get Yours Here

Elevate Sports Bra in Black

Included in the Sale? Yes

Discount: 40% (!!)

The fact that this is 40% is crazy to me. I think this sports bra is so cute; I love the front clasp; the back straps are perfect – it is a great product and they are practically giving it away. A small part of me is worried that I have missed some scandal on social media that made this a product you don’t want to have, but in this scenario, ignorance is bliss.

Get Yours Here

Adapt Fleck Seamless Leggings

Included in the Sale? Yes

Discount: 50% (!!!)

I am a big fan of the adapt flex seamless line (as you will soon see from the next few products). It was actually a pair of adapt flex seamless leggings that busted a seam, so this is my replacement pair.

I love the stretch on these, the waist band sits at the perfect spot and has just enough elasticity to do a little bit of cinching, but not so much that you feel sick or feel like your tummy spills over.

I would have gotten another black pair, but they didn’t have any in my size. At 50% off, I have a feeling these won’t last long so if you’d like a pair, best to act quickly and snatch these up at this price!

Get Yours Here

Adapt Fleck Seamless Shorts

Included in the Sale? Yes, select colours

Discount: 20%

I bought two pairs of these just because summer is coming up and I would love to have a pair of shorts for every training day, instead of having to negotiate with myself to decide which workout day has to suffer through leggings on a hot summer day.

The purple leggings are on sale for 20% off, but the black/grey ones are not. So if you’re looking for a discount, the colour options are your best bet. But if you’re looking for a classic black pair of shorts, then you will have to pay full price.

Get Yours Here

Vital Seamless 2.0 Shorts

Included in the Sale: No

Vital Seamless is such a classic collection. I have had many pairs of their vital seamless leggings in the past so I decided to pick these up. Even though they weren’t on sale (I didn’t notice until now – oops!), they were worth it.

With this pair of shorts I will officially have enough pairs of shorts to get me through a full week of workouts, which is one small goal accomplished for the season.

Get Yours Here

Training Oversized T-Shirt

Included in the sale? Yes

Discount: 30%

Last but not least, an all-time classic – the oversized training T. I actually got one of these for Christmas this year in the depth purple colour, but wanted a classic black T-shirt for training. I have so many colourful shirts and white shirts, and they all get ruined when I sweat with fake tan on, so I figure I should go with black so I don’t notice my tan leaking onto my workout clothes.

Get Yours Here

How to Save on Everything During the Sale

At the beginning of the article I mentioned that I was able to get a discount on all of these items, even the ones that aren’t included in the sale. The way I have done this for every GymShark order is by using a code from one of my favourite creators.

The code I always use is MOLLYMAE, which gets you 10% off everything. The best part is that I got an additional 10% off the sale items, so it is a great way to really work a mid-season sale.

If you are unfamiliar with Molly-Mae, she is the UK’s top influencer and a former Love Island contestant. I’ve been a fan of hers since she was on Love Island and really enjoy the content she posts on YouTube. Since she is the UK’s biggest influencer, I also feel confident that her code will always work during these types of sales, and so far she hasn’t let me down!

So there you have it! Those are all of the items that I picked up during this mid-season sale, along with my little hack to save a few more $$.

Are you shopping the sale? Let me know in the comments what you picked up!