Lola has never had a formal blog introduction, but she’s now 6 months old and I’m sharing some of the mischief she’s gotten into instead. It’s much more fitting this way.
We knew that we eventually wanted to get another dog. When Maisey started to act more grandma than puppy – sleeping on the couch and just seemed bored during the day – we figured it would be sooner rather than later. The Pilot and I had discussed it and knew we wanted to make it happen.
He wrapped up the pieces to this puzzle for Christmas:
The girls and I each had a piece and when we put it together, the girls squealed, and I shed a couple of tears because I was excited and it was so cute to see them so happy.
He figured we’d pick out a puppy and it would be a while until she was actually home with us, but the girls and I had Lola picked out the next day and he was flying out to Salt Lake City within a week to pick her up. (We act quickly around here haha.)
She is a tornado of joy and energy, and has been the sweetest best friend and sister to Maisey. They already love each other and chase each other around, play tug, wrestle, and nap together. I’m SO so glad we did it.
At the same time, I didn’t realize that goldens are a very unique breed. (Lola is a mini goldendoodle but I think they may have lied about the mini part because she’s already huge and not done growing haha.) They like to eat everything, get into everything, and pretend that they can’t hear you when you try to correct them. I’m not super worried about it because we have an amazing dog trainer and I know goldens are amazing dogs. (We have close friends who had a golden retriever and he was such a great boy.) As a puppy, it’s been a lot!
I realized that unlike our other dogs, Lola hasn’t had a proper internet introduction. This is mostly because I spend most of the time chasing her around and prying things out of her mouth. Instead of a formal introduction, let me tell you about all of the things that she has destroyed or consumed, just in the last month.
things that Lola has done (eaten)
The entire spongy inside of a pink highlighter marker. I was petting her and realized her beard was reddish. I was like, “What did you eat?” and she yawned to show off her neon pink tongue. I found the sad empty highlighter shell in her dog bed, but everything else was gone. She’s totally fine.
P’s homework. Not once, but twice. I took a picture so we could prove it to her teacher when we asked for another copy.
The entire bottom section of all four of our breakfast nook chairs. You know the foam underneath that gives the chair squish and support? It’s gone. Come sit with us for breakfast and your booty can sink down in your chair as you eat, too.
Multiple rolls of paper towels.
An entire Eegee’s sub sandwich. P set it on the table in between bites, Lola jumped up and CHOMP. The entire thing, down her throat.
A hibiscus bush, which continues to grow despite her chomping on it every day.
A baby bird in the backyard. Tom had to pry it out of her mouth and unfortunately the sweet little bird didn’t make it.
Fruit salad. Multiple times throughout the day, I have to ask Siri if it’s safe for a dog to eat certain fruit, because she’ll steal it off the counter. She likes pears, mango, and melon. She likes everything really.
Attempted to eat: our guinea pig. We have baby gates downstairs and one was open. She ran upstairs to where the guinea pig lives and our amazing house cleaner stopped her. Now we have to get an additional baby gate for the game room, where the guinea pig lives.
So tell me, friends: any tricks for golden doodles? She gets walked every day and still has a ton of energy, but I’m hoping we can start swimming with her soon.
I was thinking about getting her some treat puzzles if you can recommend any! And also waiting until I replace all of the breakfast nook chairs.
xo
Gina
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This filetto di pomodoro recipe comes from my friend Julia’s recipe box.
Julia is an amazing Italian cook. I always say, she could make leather taste good! She always has a jar of this homemade filetto di pomodoro sauce on hand; she makes it from scratch in the summer when tomatoes are at their peak and cans them to use throughout the year.
When fresh home-grown tomatoes aren’t an option, she uses imported canned tomatoes from Italy, which is what I’ve included in the recipe below. But, of course, when you can get fresh tomatoes, use those instead!
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I love this Southwestern Black Bean Salad with corn, tomatoes, and avocado when the weather gets warm. It’s simple to prepare, and you don’t need to turn on your oven.
Black Bean Salad
I love making this Southwestern Black Bean Salad once the weather warms up because it’s fresh, colorful, and always a hit for summer gatherings. The combination of black beans, corn, crisp vegetables, lime, and cilantro gives it so much flavor with very little effort. I’ll serve it as a side dish for grilled chicken or steak, scoop it up with tortilla chips as an appetizer, or pile it onto taco salads for an easy lunch or dinner. Best of all, it comes together in about 15 minutes and is high-fiber, plant-based protein, and plenty of fresh summer flavor.
Why This Black Bean Salad Recipe Works
This Southwest black bean salad has a delicious mix of flavors and textures: soft beans and avocado, crunchy onions, juicy tomatoes, sweet corn, and tart lime juice. It’s a wonderful summer side dish to serve with grilled meat, fish, or chicken.
Perfect for summer parties: It’s served cold, can be made ahead, and feeds a crowd.
Great for meal prep: The flavors get better as the salad sits in the fridge. Just wait to add the avocado until right before serving.
Simple: Cook the corn, chop the vegetables, and mix everything together.
High in fiber and plant-based protein: Black beans make this salad hearty and satisfying while adding plenty of nutrients.
No cooking required: Aside from optional corn prep, everything comes together quickly with simple pantry and fresh ingredients.
Ingredients You’ll Need
Here’s more on all the ingredients needed to make this healthy black bean salad. See the recipe card below for the exact measurements.
Black beans provide protein and fiber. Rinse and drain one can.
Corn: If making it in the summer, fresh corn is delicious. You’ll need about 2 medium-sized cobs for 9 ounces. You can grill the corn on the cobs or remove the kernels and sauté them on the stove. You can also use frozen corn (thaw it first), and either add it uncooked or cook it.
Vegetables: Tomatoes and avocados.
Cilantro for freshness.
Aromatics: Red onion and scallions.
Black bean salad dressing: Lime juice, olive oil, salt, and pepper
Jalapeño is optional, but great if you like spicy food.
How to Make Black Bean and Corn Salad
This black bean salad recipe couldn’t be easier! Just chop, then mix everything in one bowl. See the recipe card at the bottom for printable directions.
Combine all the black beans, corn, onions, tomatoes, jalapeño, cilantro, salt, and pepper in a large bowl.
Vinaigrette: You don’t need to make the lime vinaigrette in a separate bowl. Just squeeze the lime over the bean mixture and stir in the olive oil.
Marinate the salad in the refrigerator for at least 30 minutes to let the flavors meld. Then, add the avocado right before serving to prevent it from browning.
Customize It
Vegetables: Try it with bell peppers, jicama, or cucumbers.
Fruit: Mix in diced mango like this black bean mango salsa.
Not a cilantro fan? Use chives or parsley.
Add more seasoning, like cumin, chili powder, or garlic powder.
Make it spicier by adding jalapeno with the seeds, serrano peppers or cayenne pepper.
Add some cheese, such as cotija or queso fresco.
Serving Suggestions
Besides serving it as a side dish, it’s also great as an appetizer with tortilla chips or a topping on taco salads or tacos.
Storage
Refrigerate the black bean salad for up to 4 days. The avocado will brown, so you may want to add it to individual portions rather than to the whole salad if you plan on having leftovers.
Make ahead: If you’re serving it at a party, make it the day before.
More Black Bean Recipes You’ll Love
If you’re looking to add more fiber to your diet, check out these five healthy black bean recipes for your next meal!
Prep: 5 minutesmins
Cook: 0 minutesmins
Marinate Time: 30 minutesmins
Total: 35 minutesmins
Yield: 12servings
Serving Size: 1/2 cup
15ounce can black beans, rinsed and drained
9ouncecooked corn, fresh or frozen (thawed if frozen)
1medium tomato, chopped or 1 cup cherry or grape tomatoes
⅓cupred onion, chopped
1scallion, chopped
1 ½ – 2limes, juice of
1tablespoonolive oil
2tablespoonfresh minced cilantro, or more to taste
kosher salt , and fresh pepper
1medium Hass avocado, diced
1jalapeno, diced, optional
In a large bowl, combine the beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
Squeeze fresh lime juice to taste and stir in olive oil.
Marinate in the refrigerator 30 minutes.
Add avocado just before serving.
Last Step:
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Why are nuts associated with decreased mortality, but not peanut butter?
According to the largest study of risk factors for death in human history, a poor diet causes more deaths than anything. Cigarettes only kill about 8 million people a year, whereas humanity’s diet kills millions more, as you can see below and at 0:20 in my video Do the Health Benefits of Peanut Butter Include Longevity?.What are the worst aspects of our diet? Processed meat? Twinkies? Soda? No, the five deadliest things about our diet are: not enough fruit, not enough whole grains, not enough vegetables, too much salt, and not enough nuts and seeds, as shown here and at 0:42 in my video.
Nuts should come as no surprise since interventional trials have shown that eating nuts improves artery function, and arterial diseases like heart disease are among our leading killers. But that’s not all nuts can do. They may also improve blood sugar control, lower cholesterol, suppress inflammation, reduce oxidative stress, and feed our friendly gut flora. Do all nuts do that, or just tree nuts?
What about peanuts and peanut butter? About half of peanut consumption in the United States is from peanut butter, but the link between peanut butter consumption and mortality has not been evaluated thoroughly. To get that specific, we can call on the National Institutes of Health-AARP study, the largest prospective health and diet study in history that followed more than half a million people since the 1990s.
Researchers found that nut consumption in general appeared to protect against all-cause mortality, meaning nut-eaters live—on average—longer lives. Specifically, they are less likely to die from cancer, cardiovascular disease, liver disease, respiratory disease, kidney disease, and infectious causes (so, maybe nuts help immunity as well). However, no such associations were found for peanut butter. So, when it comes to living longer, peanut butter doesn’t seem to count. Why?
Well, we know peanut butter consumers tend to eat more meat, smoke cigarettes, and are less likely to exercise, but the researchers controlled for all those factors, as well as their alcohol consumption, fruit and veggie intake, education, and more. So, it’s not like the peanut butter eaters were just eating more white bread sandwiches or something. (The researchers didn’t control for sugar, though, so it’s possible they could have been eating more sugary jelly.)
Another explanation: It could be the processing that goes into making peanut butter—the added trans fat, oil, salt, and sugar. But regular nuts are also often eaten with added oil, sugar, and salt.
Could it just be the peanuts themselves? Technically, they aren’t nuts, so maybe they don’t have the same benefits. But no, a meta-analysis of all such studies found the same nut-like benefits for whole peanuts, but not peanut butter.
Well, one thing missing from even no-salt, oil-free, sugar-free nut and seed butters is intact cellular structure. As I noted in How Not to Diet, no matter how well we chew whole or chopped nuts, some of the nutrients remain trapped in tiny particles that deliver a bounty of prebiotic goodness to our friendly gut flora. That makes me wonder if there would have been any difference between chunky and smooth peanut butter.
Meanwhile, there is “compelling evidence” to recommend eating nuts (preferably raw nuts over salted or toasted, and whole or chopped nuts rather than nut butters) at least three times a week to maximize our chance of living a longer and healthier life.
Doctor’s Note
The healthiest nut may be walnuts. See Walnuts and Artery Function.
Won’t nuts make you fat, though? See Nuts and Obesity: The Weight of Evidence.
I mentioned my book, How Not to Diet, which you can read more about here. (All proceeds from my books are donated to charity.)
These buffalo chicken protein bars are the latest trending recipe taking social media by storm — and for good reason. Made with ground chicken, blue cheese crumbles, and a crispy panko-parmesan crust, they’re baked to golden perfection and served with buffalo sauce and blue cheese dressing for the ultimate dipping experience.
If you’ve been scrolling TikTok or Instagram lately, you’ve probably seen chicken protein bars everywhere. They’re basically a genius way to turn ground chicken into something that looks and feels like a crispy snack bar — loaded with protein and packed with flavor. Think of them as a cross between a chicken tender and a granola bar shape, but way more satisfying.
Why You’ll Love These Chicken Protein Bars
These aren’t your average chicken recipe. Here’s what makes them special:
High protein — Ground chicken packs serious protein into every bite.
Crispy without frying — The panko and parmesan crust gets golden and crunchy in the oven.
Buffalo blue cheese flavor — Blue cheese crumbles inside + buffalo sauce and blue cheese dressing for dipping = flavor bomb.
Easy to meal prep — Make a batch and enjoy them all week.
Kid-friendly shape — The bar/stick shape makes them fun and dippable.
Ingredients You’ll Need
Here’s a quick breakdown of what goes into these chicken protein bars:
Ground chicken — The star of the show. It’s lean, mild, and perfect for shaping into bars.
Sea salt + garlic powder — Simple seasoning that lets the other flavors shine.
Minced carrot and celery — Adds moisture, subtle crunch, and a nod to buffalo chicken wing vibes.
Blue cheese crumbles — Mixed right into the chicken for tangy pockets of flavor.
Eggs — Helps bind everything together and acts as the egg wash for the coating.
Panko crumbs + parmesan cheese — The secret to that irresistible golden, crispy crust.
Blue cheese dressing + buffalo sauce — For dipping. Because what’s a chicken bar without the sauce?
How to Make My Buffalo Chicken Protein Bars
The process is surprisingly simple — no fancy equipment needed!
Step 1: Mix the Chicken Mixture
Combine the ground chicken, salt, garlic powder, minced carrot, minced celery, blue cheese crumbles, and whisked eggs in a bowl. Mix until everything is evenly distributed.
Step 2: Roll It Out
Place the chicken mixture on a heavily floured piece of parchment paper. Wet your hands (this prevents sticking!) and press it down. Add a third of the panko mixture on top, cover with another piece of parchment, and roll it out to about ½-inch thick with a rolling pin.
Step 3: Coat and Bake
Remove the top parchment, brush with egg wash, and pile on the remaining panko-parmesan mixture. Spray with avocado oil and bake at 375ºF for 17–20 minutes until golden brown and crispy.
Step 4: Cut and Dip
Let the chicken rest for 5 minutes (patience!), then cut into 2–3 inch wide strips. Serve with blue cheese dressing and buffalo sauce for dipping.
Tips for the Best Chicken Protein Bars
Wet your hands before pressing the chicken mixture — it’s sticky!
Don’t skip the flour on the parchment paper. It prevents everything from sticking.
Extra crunch? Add more panko and parmesan on top before baking.
Use a sharp knife to cut clean strips after resting.
Avocado oil spray helps the top get extra crispy and golden.
How to Serve Chicken Protein Bars
The buffalo and blue cheese combo is classic, but there are plenty of ways to enjoy these:
Game day appetizer — Set out a platter with dipping sauces and watch them disappear.
Meal prep protein — Pair with a side salad or roasted veggies for a balanced meal.
Lunchbox friendly — Kids and adults alike love the bar shape.
Switch up the sauce — Try ranch, honey mustard, or sriracha mayo.
Variations and Substitutions
Ground turkey — Works as a 1:1 swap for the ground chicken.
Gluten-free — Use gluten-free bread crumbs and gluten-free flour.
No blue cheese? — Swap for shredded mozzarella or cheddar.
Spicy version — Add a pinch of cayenne pepper to the chicken mixture.
Different bread crumbs — Italian-seasoned bread crumbs or crushed crackers work great too.
Refrigerator — Store in an airtight container for up to 4 days.
Freezer — Freeze cooked bars in a single layer, then transfer to a freezer bag. Good for up to 3 months.
Reheat — Pop them in the oven at 375ºF for 8–10 minutes or air fry at 375ºF for 5 minutes to get the crunch back.
Chicken Protein Bars with Dipping Sauce
If you love this recipe, be sure to check out some of our other high-protein favorites!
Baking Sheet
Parchment Paper
Rolling Pin
Mixing Bowls
Silicone Brush
Preheat the oven to 375ºF.
Add the ground chicken, salt, garlic powder, carrot, celery, blue cheese crumbles, and eggs to a bowl and mix to combine.
Add the panko and parmesan cheese to a separate bowl and mix to combine.
Lay a piece of parchment paper down on a flat surface. Heavily dust the parchment paper with flour. Transfer the chicken mixture to the parchment paper. Wet your hands and gently press the chicken down. Pour ⅓ of the panko mixture over the chicken. Cover the chicken with parchment paper and roll the chicken out with a rolling pin until it is about a ½-inch thick.
Once the chicken is rolled out, remove the top layer of parchment paper and brush the top with the egg mixture. Add the rest of the panko mixture. For extra crunch, add more panko and parmesan cheese.
Spray the chicken with avocado spray. Transfer to the oven and bake for 17–20 minutes or until golden brown.
Remove from the oven and let it rest for 5 minutes. Cut into 2–3 inch wide strips.
Dip the chicken bars into blue cheese dressing and buffalo sauce. Enjoy!
You can swap the ground chicken for ground turkey.
Any type of bread crumb will work.
Feel free to use gluten-free bread crumbs and gluten-free flour to make this recipe gluten-free.
Nutrition information does not include the blue cheese dressing or buffalo dipping sauce.
Let’s chat about my favorite mineral today – magnesium!!
Hi friends! How are ya? I hope that you’re having a lovely morning. We are in Seoul right now! I’ll be sharing lots of adventures (probably too many) on IG stories if you’d like to follow along. We are also going to Tokyo and Kyoto.
For today’s post, I wanted to chat about the benefits of lovely magnesium and muscle cramps.
For most of my young adult life, I would wake up in the morning, point my toes to stretch, and my entire calf muscle would immediately seize up in the most violent cramp imaginable. I was genuinely convinced that I was going to perish. (It may sound dramatic but if you’ve ever experienced this, you understand.)
The cramps were even worse during both of my pregnancies. And knowing what I know now as an Integrative Health Practitioner, that makes complete sense, because growing babies draw heavily on their mother’s mineral stores, and magnesium is one of the first things to go. (Babies are AMAZING but they’re little mineral bandits.)
I wish so much that I had done functional lab testing after my girls were born, because magnesium deficiency can play a huge role in how a new mom feels, thinks, sleeps, and recovers. It could have changed my entire postpartum experience.
Since I started supplementing with magnesium consistently, I have not had a single muscle cramp. Not one. (Knock on wood!!) The cramp relief was honestly just the beginning of what I noticed.
If you are dealing with poor sleep, low-grade anxiety, fatigue, or mood swings that seem to have no clear cause, magnesium deficiency could be a major piece of the puzzle, and you might not even know it. This is one of the most common deficiencies I see when I start working with new clients, and it is also one of the most impactful things to address. Let’s chat about everything you need to know!
In This Post
Why So Many Women Are Magnesium Deficient
What Magnesium Actually Does in the Body
Signs You Might Be Low in Magnesium
The Different Types of Magnesium (and How to Choose the Right One)
Why a Full-Spectrum Magnesium Can Be a Game Changer
Topical and Bath Magnesium: Do They Work?
Foods That Are High in Magnesium
How to Test Your Magnesium Levels
FAQ
Why So Many Women Are Magnesium Deficient
Here is a number worth paying attention to: research from the USDA suggests that nearly half of Americans are not getting enough magnesium from their diet. That statistic does not account for the additional depletion that happens because of stress, certain medications, alcohol, poor gut absorption, or the demands of pregnancy and breastfeeding.
Women are particularly vulnerable for a few reasons. Estrogen and progesterone fluctuations throughout the menstrual cycle affect how the body uses and retains magnesium. Stress – which most women I know are carrying a LOT of – directly depletes magnesium because the body burns through it rapidly when the nervous system is working overtime. The modern food supply, even when we are eating well, tends to be lower in magnesium than it used to be due to soil depletion and the fact that food sits longer on the shelves.
It’s important to keep in mind that standard blood tests are a notoriously poor way to measure magnesium status. The body maintains a very tight range of magnesium in the blood, drawing from tissues and bones to keep blood levels looking normal even when your actual stores are low. This means you can have a “normal” blood magnesium result and still be functionally deficient at the cellular level. I’ll share my favorite test for this below!
What Magnesium Actually Does in the Body
Magnesium is involved in more than 300 biochemical reactions in the body! (Not a typo. That’s 300.) A deficiency can show up in so many different and seemingly unrelated ways.
Here is a short list of what magnesium is responsible for:
Muscle contraction and relaxation (including the heart muscle)
Nervous system regulation and stress response
Sleep quality, via its role in activating the parasympathetic nervous system and supporting melatonin production
Energy production at the cellular level
Blood sugar regulation and insulin sensitivity
Bone density (it regulates calcium uptake)
Hormone production and balance, including progesterone
Reducing inflammation
Supporting a healthy cortisol response
When magnesium is low, all of these functions are compromised to varying degrees.
That is why clients who start supplementing correctly often describe the experience as feeling like something they did not even know was missing has suddenly returned!!
Signs You Might Be Low in Magnesium
One of the reasons magnesium deficiency goes unrecognized so often is that the symptoms are incredibly common and easy to chalk up to stress, aging, or just being busy.
Here are some of the things to look for:
Muscle Cramps and Twitches
This was my biggest and most obvious symptom. Magnesium regulates muscle contraction and relaxation – when levels are low, muscles cannot fully relax, which leads to cramping, twitching, and spasms. Nighttime leg cramps and the kind of morning-stretch calf cramps I described are classic presentations. Eye twitches that come and go are another one I hear about often and have experienced myself.
Poor Sleep
Magnesium activates the parasympathetic nervous system, helps regulate melatonin, and supports the GABA receptors in the brain that promote calm and relaxation. When magnesium is low, the brain has a harder time winding down. You might notice trouble falling asleep, waking in the night, or consistently feeling unrefreshed even after a full night’s rest.
Anxiety and Irritability
The calming effect magnesium has on the nervous system is significant. Low levels are associated with heightened anxiety, a lower stress tolerance, and a kind of baseline irritability or emotional reactivity that feels hard to explain. Many clients notice within the first two to three weeks of supplementing that they just feel more even. They’re less reactive and feel more like themselves.
Fatigue and Low Energy
Because magnesium is essential for ATP production – the energy currency of every cell in your body – low levels mean your cells are literally not producing energy efficiently. This shows up as fatigue that does not fully resolve with sleep, afternoon crashes, and a general sense of running on empty.
Headaches and Migraines
Magnesium helps regulate blood vessel tone and neurotransmitter activity. Research has consistently linked magnesium deficiency to an increased frequency of headaches and migraines, particularly in women and particularly in the premenstrual phase of the cycle.
Worsening PMS
Magnesium plays a direct role in hormone regulation during the luteal phase. Low levels are associated with worse PMS symptoms including cramps, bloating, breast tenderness, mood swings, and cravings. If your PMS has been getting more intense, magnesium is one of the first places I look.
Constipation
Magnesium helps regulate muscle contractions in the digestive tract. Low levels can slow things down, contributing to constipation or sluggish digestion.
Brain Fog and Difficulty Concentrating
Magnesium supports healthy neurotransmitter function and nerve signaling. Deficiency can show up as difficulty focusing, a foggy feeling, or a sense that your thinking is just not as sharp as it used to be.
Bone Loss
Most people think of calcium when they think about bone density, but magnesium is equally important. It regulates calcium uptake and is needed to activate vitamin D, both of which are essential for maintaining strong bones. Without adequate magnesium, calcium supplementation can actually be counterproductive.
The Different Types of Magnesium (and How to Choose the Right One)
Here is where a lot of women go wrong – and it is genuinely not their fault, because the supplement aisle is overwhelming! Many of my new clients come to me already taking magnesium, but taking the wrong form for their specific needs and not feeling much of a difference. The type of magnesium matters a LOT.
Magnesium Glycinate
This is the form I recommend most often as a daily foundation. Magnesium glycinate is bonded to the amino acid glycine, which makes it highly bioavailable and very gentle on the digestive system. It is the go-to for sleep support, anxiety, muscle tension, and general deficiency replenishment. It is unlikely to cause loose stools (a common side effect with other forms), which makes it easier to take in meaningful doses. If you are only going to take one form, this is usually where I start.
Magnesium L-Threonate
This is the only form of magnesium that has been shown to effectively cross the blood-brain barrier, meaning it can raise magnesium levels specifically in the brain. It is particularly useful for cognitive support, memory, mood, and neurological health. Some people take it alongside glycinate – glycinate for body and general calming, threonate for brain and focus. It is more expensive than glycinate, but for women dealing with brain fog or cognitive concerns, it can be worth it.
Magnesium Malate
Magnesium malate is bonded to malic acid, which is involved in cellular energy production. This form is particularly useful for women dealing with fatigue, muscle pain, or fibromyalgia-type symptoms. It is well absorbed and generally gentle on the stomach. If your biggest complaint is energy and muscle recovery rather than sleep or anxiety, malate is worth considering.
Magnesium Citrate
Citrate is one of the most common and affordable forms, and it is reasonably well absorbed. The catch is that it has a laxative effect at higher doses, which can be helpful if you are also dealing with constipation, but less ideal if you are not. It is a fine option for occasional use or for digestive support, but not always the best choice as a daily supplement for women specifically looking to address sleep, hormones, or anxiety.
Magnesium Oxide
This is the form found in many cheap, widely available supplements. It has poor bioavailability – meaning most of it passes through without being absorbed – and its main use is as a laxative. I generally do not recommend it as a therapeutic form for addressing deficiency.
Why a Full-Spectrum Magnesium Can Be a Game Changer
Because different forms of magnesium support different functions in the body, there is a real argument for using a supplement that combines multiple well-absorbed forms rather than trying to choose just one. A full-spectrum magnesium gives you broader coverage which can help with sleep, energy, muscle function, cognitive support, and hormone balance simultaneously rather than optimizing for just one area.
The one I use and genuinely love is from EquiLife. It combines multiple bioavailable forms and I notice a real difference in my sleep and overall sense of calm on the nights I take it. It is also third-party tested, which matters to me when it comes to supplements. If you want to keep it simple and cover your bases without researching and buying multiple individual products, a high-quality full-spectrum formula is a great move.
Topical and Bath Magnesium: Do They Work?
The short answer is: they are a wonderful complement to oral magnesium, especially for muscle tension and nervous system support, though the research on transdermal absorption is still mixed.
What I do know from personal experience and client feedback is that magnesium applied topically or used in a bath has a noticeably relaxing effect on the muscles and nervous system, even if it is not raising serum levels the same way an oral supplement does. I use Ancient Minerals topical magnesium regularly and love it – it is great applied directly to areas of muscle tension or the bottoms of the feet before bed.
NOW Foods magnesium bath flakes are another option I love and recommend. Adding them to a warm bath is one of the most genuinely relaxing things you can do for your nervous system, and it doubles as a soak for sore muscles after a workout. I think of topical and bath magnesium as a lovely addition to your routine rather than a replacement for oral supplementation — they work really well together.
Foods That Are High in Magnesium
Supplementation matters, but food sources are always worth optimizing too.
Some of the best dietary sources of magnesium:
Dark leafy greens – spinach, kale, chard
Pumpkin seeds (one of the highest sources per serving)
Dark chocolate (yes, really)
Avocado
Black beans and legumes
Almonds and cashews
Salmon and fatty fish
Bananas
Whole grains like quinoa and brown rice
Most women eating a reasonably healthy diet are getting some magnesium through food, but rarely enough to fully meet their needs – especially with how much stress depletes, how gut issues impair absorption, and how much pregnancy and breastfeeding increase demand. I go for food first, but supplement to fill the gap.
How to Test Your Magnesium Levels
As I mentioned earlier, a standard blood test for magnesium is not a reliable way to know if you are actually deficient at the cellular level. The blood is the last place the body will allow magnesium to drop, so levels can appear normal even when your tissues are depleted.
The test I use and recommend for assessing magnesium (and minerals overall) is the HTMA – Hair Tissue Mineral Analysis. It is exactly what it sounds like: a non-invasive test done using a small sample of hair that reveals your long-term mineral status at the tissue level, not just a single point-in-time snapshot like blood work provides.
The HTMA shows not just your magnesium levels, but also how your other minerals relate to each other – because mineral ratios matter just as much as individual numbers. For example, the calcium-to-magnesium ratio reflects nervous system balance and is often elevated in women dealing with anxiety, poor sleep, and stress intolerance. The test also screens for heavy metal accumulation, which can interfere with mineral absorption and is something most people never think to check.
Here is the part I love most about this test: all you need is about a tablespoon of hair snipped from close to the scalp. It is not enough to leave a bald spot, I promise!! You can take it from underneath where it will not be visible at all. That’s it! No needles, vials, visits to the lab… you can do everything from home.
The HTMA is the most affordable functional lab test I offer, which is one of the reasons I love starting clients here. It gives us an incredible amount of information quickly, and it tells us exactly what you need; not just a generic supplement protocol, but a personalized one based on your actual tissue levels.
If you are interested in running an HTMA, send me a DM or an email (gina@fitnessista.com) with the word TESTING and I will send you all the details. It is a great first step whether you are brand new to functional testing or just want to get a clearer picture of what your body actually needs.
FAQ
How do I know if I am magnesium deficient? The most common signs are muscle cramps (especially nighttime leg cramps or morning calf cramps), poor sleep, anxiety or irritability, fatigue, headaches, and worsening PMS. Because standard blood tests are a poor indicator of actual tissue-level magnesium status, functional testing like an HTMA gives a much more accurate picture. DM me the word TESTING if you want to learn more about how to run this test.
What is the best magnesium supplement for women? It depends on what’s going on. Magnesium glycinate is the best all-around starting point for most women – it is highly absorbable, gentle on the stomach, and supports sleep, anxiety, muscle tension, and hormone balance. For brain fog or cognitive concerns, adding magnesium L-threonate is worth considering. For fatigue and muscle recovery, magnesium malate is a strong option. A full-spectrum formula that combines multiple forms is a great choice if you want to cover all your bases. I think it’s a better option than trying to pick and choose a single form.
When should I take magnesium? For sleep support, taking magnesium glycinate in the evening about an hour before bed is ideal. Magnesium malate is often better taken earlier in the day since it supports energy production. If you are taking a full-spectrum formula, check the label for the brand’s recommendation, but evening is generally a good default.
Can magnesium help with anxiety? Yes, and the research supports this. Magnesium plays a key role in regulating the nervous system and GABA activity in the brain – the same calming pathway affected by low progesterone. Multiple studies have found associations between magnesium supplementation and reduced anxiety symptoms. Most clients notice a meaningful difference within two to four weeks of consistent supplementation.
Can magnesium help with sleep? Absolutely. Magnesium supports melatonin production, activates the parasympathetic nervous system, and helps quiet the brain for deeper sleep. This is one of the most consistently reported benefits I hear from clients after they start a good magnesium supplement. Glycinate is the form most commonly used for sleep specifically.
Is it safe to take magnesium every day? Yes, for most people. Magnesium is a mineral your body needs daily and cannot store in unlimited quantities. The most common side effect of too much magnesium is loose stools, which is why the form matters — glycinate and malate are much less likely to cause this than citrate or oxide. Start with a lower dose and build up if needed, and always check with your healthcare provider if you have kidney issues or take medications.
Can I get enough magnesium from food alone? For many women, food alone is not sufficient, especially with modern soil depletion, high stress levels, and gut absorption issues that are SUPER common. Eating magnesium-rich foods is always a great starting point, but most women benefit significantly from supplementation on top of a good diet.
What is an HTMA test and why would I need one? HTMA stands for Hair Tissue Mineral Analysis. It is a non-invasive test that uses a small hair sample to measure your mineral levels at the tissue level, which is a better way of accessing long-term mineral status than a blood test. You can check your magnesium status, all of your key minerals and their ratios to each other, as well as any heavy metal accumulation. It is the most affordable functional test I offer and a great place to start if you want real data about what your body actually needs! Email me gina@fitnessista.com subject TESTING to get started.
xo
Gina
Disclaimer: I am an Integrative Health Practitioner and Women’s Fitness Specialist, not a physician. Nothing in this post constitutes medical advice. Please work with a qualified healthcare provider before starting a new supplement protocol, especially if you have kidney disease, take medications, or are pregnant or breastfeeding.
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