LIVE TOP NOTCH BLOG

How to Lower Cortisol Levels

How to Lower Cortisol Levels

by Becca Chilczenkowski November 27, 2020 5 min read

Stress can unfortunately be a big roadblock when it comes to our goals and progress either in the gym or with our body-composition, so ensuring you’re managing your stress and cortisol levels should be a top priority. 
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Balancing Caffeine Intake with Hydration

Balancing Caffeine Intake with Hydration

by Liz Roman November 23, 2020 4 min read

We all know water is important, but we also know many people struggle to drink enough water. It may shock you that 75% of Americans are chronically dehydrated according to doctors!

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Top Signs of an Unhealthy Gut

Top Signs of an Unhealthy Gut

by Becca Chilczenkowski November 13, 2020 5 min read

Gut health may be one of the most under-valued areas for achieving optimal health and wellness. The good news is that there is so much we can control and do to improve our gut health, and in turn, our overall health! 
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Healthy Thanksgiving Recipes

Healthy Thanksgiving Recipes

by Liz Roman November 06, 2020 6 min read

We know the holidays can be a trigger for many people with stuffing, casseroles, and desserts! We want to make eating nutritious and satisfying so you can enjoy all your holiday favorites!

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How to Improve Your Workout Performance

How to Improve Your Workout Performance

by Becca Chilczenkowski October 30, 2020 6 min read

Nutrition and supplementation can make or break furthering your progress from your hard work in the gym, whether our goals are performance based or aesthetic based. We want to get the most out of our workouts!
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Keto Chocolate Peanut Butter Cups - Recipe

Keto Chocolate Peanut Butter Cups - Recipe

by Bethany Gonzalez October 26, 2020 1 min read

These are the perfect keto replacement for high sugar snacks. You still need to conscious of how many you eat, as we all know too much of a good thing can be a bad thing. These will give Reese's a run for their money!
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The Importance Of Fiber To Your Digestion

The Importance Of Fiber To Your Digestion

by Liz Roman October 23, 2020 5 min read

Dietary fiber can be found in a variety of fruits, vegetables, whole grains, beans and legumes. Eating adequate amounts of soluble and insoluble fiber is important for supporting bowel movements...
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The Dangers of Low Sodium Intake

The Dangers of Low Sodium Intake

by Becca Chilczenkowski October 16, 2020 4 min read

Most people will tell you that keeping your sodium intake as low as possible is healthy.  Although if you are removing all processed/packaged foods, there is a chance you may actually be consuming too LITTLE salt, and that can be a problem too! 
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Whey Protein Recipe Round-Up

Whey Protein Recipe Round-Up

by Becca Chilczenkowski October 09, 2020 2 min read

Getting a little bored with your standard protein shake?  Check out some of these fun recipes where you can include your Clean Protein and enjoy some of your favorite 'treats', and even coffee, with an extra bump of protein for your day!!
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How Do Nootropics Work?

How Do Nootropics Work?

by Liz Roman October 01, 2020 5 min read

Nootropics have been on the rise over the past few years to help improve mood and cognition by supporting mental speed and alertness, improve memory, reduce brain fog, and enhance concentration without the stimulation of caffeine.
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Is Your Protein Making You Bloated?

Is Your Protein Making You Bloated?

by Becca Chilczenkowski September 25, 2020 4 min read

If you have ever experienced the bloating and constipation that can come with a low-quality protein shake, you don’t want to deal with that day in and day out. There are some things to look for when making sure your protein powder is right for your gut! 
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Do Pre Workouts Really Work?

Do Pre Workouts Really Work?

by Liz Roman September 18, 2020 4 min read

A few benefits of pre workout supplements are more energy, better focus, supporting amino acids and increasing blood flow, oxygen and nutrients to your muscles so you can resist lactic acid build up and prevent muscle tissue break down!
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