✨ Gut Health & Micronutrients: The Missing Link to Feeling Your Best ✨ We talk a lot about calories, protein, and workouts… but if your gut isn’t healthy and your micronutrients are low, you’re fighting an uphill battle. Your gut does WAY more than just digest food. It influences: • Energy levels • Immune strength • Mood and mental clarity • Hormone balance • Inflammation • Recovery You could be eating all the “right” foods, but if your gut isn’t absorbing nutrients properly, your body can’t actually use them. And let’s talk about micronutrients 🥬🍓 Vitamins and minerals like magnesium, iron, zinc, and B vitamins are the behind-the-scenes drivers of everything: • Turning food into usable energy • Supporting muscle recovery • Managing stress • Improving sleep • Strengthening immunity When these are off, you feel it — fatigue, brain fog, poor recovery, low motivation. Small daily habits can make a huge difference: ✔️ Eat a wide range of colorful whole foods ✔️ Get enough fiber ✔️ Add fermented foods for gut support ✔️ Hydrate consistently ✔️ Protect your sleep When your gut is thriving and your micronutrients are optimized, your entire system runs better — more energy, better mood, stronger performance. It’s not just about what you eat. It’s about what your body can actually use. 💪

🚨 PSA: You’re Probably Not Eating Enough Protein 😎💪 If you’re working out, chasing gains, trying to lean out, or just not trying to feel like you got hit by a truck after leg day… protein is your best friend. Why protein? 🥩 Builds and keeps muscle 🔥 Helps burn fat without losing strength 😋 Keeps you full (bye random snack attacks) ⚡ Helps you recover faster A good target for active folks: ~0.7–1g per pound of bodyweight per day. Easy ways to sneak more in: 🍳 Upgrade breakfast (add egg whites, Greek yogurt, or a shake) 🥗 Build meals around protein first 🥤 Post-workout shake = easy win 🧀 Keep high-protein snacks ready to grab 📲 Track it for a few days — you’ll be surprised No, you don’t need to live off chicken and broccoli. Just be intentional. Strong bodies are built in the kitchen as much as the gym 💯

Most people don’t fail at habits because they lack motivation — they fail because they try to change everything at once. Here’s a simple, proven way to build healthy habits that actually stick: 1️⃣ Start embarrassingly small If your goal is to work out more, start with 5–10 minutes. If it’s eating better, add one healthy meal a day. Small wins build momentum. 2️⃣ Anchor the habit Attach your new habit to something you already do: - Stretch after brushing your teeth - Walk right after lunch - Journal right before bedNo extra thinking required. 3️⃣ Make it easy to win Lay out your gym clothes the night before. Prep healthy snacks once a week. Remove friction so “yes” becomes the default. 4️⃣ Track progress (but keep it simple) A checkmark on a calendar beats a complex app. Consistency > perfection. 5️⃣ Focus on identity, not outcomes Instead of “I want to lose weight,” think: 👉 “I’m someone who takes care of my body.” Your actions will follow your identity. 6️⃣ Miss a day? Don’t miss twice Life happens. One miss doesn’t break a habit — quitting does. Get back on track the next day. 7️⃣ Celebrate progress Progress deserves recognition. Energy, better sleep, confidence — those wins matter. 💬 Question for the group: What’s ONE small habit you’re committing to this week? Drop it in the comments 👇 Let’s build habits together — one small step at a time. 🚀

Hey crew, protein isn't optional-it's the foundation of results. It preserves muscle in a deficit, fuels recovery, keeps you full, and stabilizes energy. Aim for 1g per lb of goal bodyweight daily (e.g., 150lb goal = 150g protein). How to hit it without stress: 1. Protein first every meal: eggs/breakfast, chicken/lunch, steak/dinner. 2. Snacks: Greek yogurt, cottage cheese, tuna packs. 3. Fill gaps: Level-1 shake or Phormula-1 anytime. Log it easy in the 1st Phorm app (photo/voice-no math). Track in the app, hit it consistently. What's your protein target? Drop it below + one way you're stacking it today!!!