We talk about the importance of sleep, hydration, nutrition, recovery, and mental health. All these need to be aligned to be able to achieve optimal health and performance. I share practical tips and things you can do today! You may want to take notes ; )

*don't feel you need to do all the things I share right away. I started with a few and once I felt ready, I added more. This is called Habit Stacking.

Here are the links I mention in this episode:

• If you want to know all about Creatine, listen to this episode.

• Stretching and mobility videos
• Red Light Therapy Lumebox discount NIKKIH
• Active Skin Repair discount NIKKIH
• ClearStem discount NIKKIHOUSEMAN

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As we age our muscle mass and cognition declines. There is a supplement to help with this and it's called creatine.

There are many benefits of creatine

-helps with muscle recovery

-enhances focus

-energy production

-protects against brain neurodegenerative diseases

-and so much more!

In this episode, I share what creatine is, how to use it, who it's good for, when to take it, how much. This supplement is the most studied with more than 66,000 studies. Below are the references I used to create this episode.

1. https://physicalculturestudy.com/2015/02/26/creatine-a-short-history/

2. https://www.uclahealth.org/news/article/creatine-supplements-can-help-build-muscle-mass

3. https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement

4. https://www.uhhospitals.org/blog/articles/2023/07/are-creatine-and-liquid-iv-save-for-teen-athletes

5.https://open.spotify.com/episode/72celMDl8clW0W2dBYi7P5?si=84e559359b5f4fc2

When looking for creatine, look for a monohydrate. Here are some brands

• • Thorne
• • Naked Creatine
• • Optimum Nutrition
  • Nutricost Performance
• • Smart Creatine by Dr. Amen

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  If you have any questions, DM me on instagram @nikki.houseman

  You can also send me an email nikkilhouseman@gmail.com

  
  

  Lumebox Red light therapy 40 % off using code NIKKIH

  Cured Nutrition discount code NIKKIH

  I am offering 1:1 coaching for single women! Schedule a free consult with me here!

When I was single I didn’t think about certain things that would happen while being married. I didn’t really know what to expect. Yes, I’ve had people tell me what their marriage was like, but I didn’t think about what it would be like for me.

So I want to tell those of you who are single some aspects I didn’t think about of what marriage would be like. Giving you a heads up, something to prepare for, and to look forward to.

I also share what to look for in a spouse and how important this decision actually is! DO NOT SETTLE!

If you are a single gal and located in or near San Diego, you are invited to a Christmas party I am hosting. DM me on instagram @nikki.houseman or send me an email nikkilhouseman@gmail.com to get the location.

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