Hey fitness nerds!

Thank you all 92,009 of you!

Ever set a fitness goal and started strong, only to find your motivation fading after a few weeks? You're not alone.

Research shows that people with strong support systems are up to 80% more likely to achieve their wellness goals than those going it alone. Your social circle might be the missing piece in your health puzzle.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How to Build a Support System for Your Wellness Goals?

• Article Explained Simple: Understanding the Glycemic Index and Blood Sugar

• Top 3 Supplements for Energy (Excluding Caffeine)

• Chocolate Greek Yoghurt Parfaits with Nuts and Honey Recipe

How to Build a Support System for Your Wellness Goals?

The journey to better health is rarely a solo adventure. Having the right people around you can be the difference between short-term progress and lasting transformation.

Let's start with why support systems matter. Studies consistently show that social connections significantly impact our health behaviours. People with strong support networks are more likely to stick with exercise routines, maintain healthy eating habits, and recover better from setbacks.

This isn't just about accountability, though that's important too. It's about creating an environment where healthy choices become easier and more natural. Your social circle shapes your habits more than you might realise.

So, who should be in your wellness support network? Here are the key players:

First, you need an accountability partner. This is someone who checks in regularly on your progress and helps you stay committed to your goals. Ideally, they're working toward similar objectives, creating a mutual support dynamic. Research shows that having an accountability partner can increase your chances of sticking with a new health habit by up to 65%.

Weekly check-ins with your accountability partner work best. Share your wins, discuss challenges, and adjust your plans together. This regular contact helps maintain momentum and prevents small slips from becoming complete abandonments.

Next, consider adding a mentor or coach to your team. This person has already achieved what you're working toward or has professional expertise in your area of focus.

They can provide guidance, share shortcuts, and help you navigate obstacles. Unlike friends or family who may offer well-meaning but misguided advice, a true mentor brings experience-based wisdom.

Finding a mentor doesn't necessarily mean hiring someone (though that's an option). Look for successful individuals in your community, workplace, or even online groups who might be willing to share their insights. Many people are flattered to be asked and happy to help others on their journey.

Don't underestimate the value of a cheerleader in your corner. This person offers unconditional encouragement and celebrates your victories, no matter how small. On days when motivation is low, a cheerleader can remind you why you started and help reignite your passion.

Your cheerleader doesn't need to understand the details of your health journey - they just need to believe in you. A spouse, close friend, or supportive family member can excel in this role.

For lasting change, you'll also benefit from a community of like-minded individuals. This might be a running club, a cooking class, an online forum, or any group of people with similar goals. Communities provide belonging, normalise the challenges you face, and offer diverse perspectives and solutions.

The best communities blend support with a healthy dose of challenge. They celebrate success while continuously raising the bar, helping all members grow together.

Sometimes, professional support is necessary. Don't hesitate to include healthcare providers, therapists, nutritionists, or trainers in your wellness network when appropriate. These experts bring specialised knowledge that can help you overcome specific obstacles or optimise your approach.

While building your support system, be mindful of potential saboteurs. These are people who, intentionally or not, undermine your health goals. They might pressure you to skip workouts, mock your food choices, or dismiss your efforts. Sometimes the most challenging saboteurs are those closest to us—friends or family members who feel threatened by your changes.

When possible, have honest conversations with potential saboteurs about why your goals matter to you and how they can support you. If that's not effective, you may need to limit your time with them, especially during vulnerable periods of your health journey.

Finally, remember that support systems are reciprocal. Offering support to others enhances your own commitment and creates a positive feedback loop. By helping others, you reinforce the values and behaviours you're working to develop yourself.

Building an effective support network takes time and intentionality, but the return on investment is enormous. With the right people in your corner, you'll not only reach your wellness goals faster, but you'll enjoy the journey much more along the way.

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Top 3 Supplements for Energy (Excluding Caffeine)

1. B Complex Vitamins
   
   B vitamins play a crucial role in converting food into energy at the cellular level. They help break down carbohydrates, fats, and proteins into usable fuel.
   

   While B vitamins are found in many foods, deficiencies are surprisingly common, especially in B12 for those following plant-based diets or over age 50.
   
   Stress, alcohol consumption, and certain medications can also deplete B vitamin levels.
   

   A high-quality B complex can provide noticeable improvements in energy within 1-2 weeks. I found that taking B vitamins in the morning rather than evening helps prevent sleep disruption while maximising daytime energy.
   
   

2. Rhodiola Rosea
   
   This adaptogenic herb has been used for centuries in traditional medicine to combat fatigue and enhance physical endurance.
   

   Modern research confirms that Rhodiola helps the body adapt to stress while improving energy production. It works by optimising serotonin and dopamine levels, which regulate mood and energy.
   

   The recommended dosage is typically 200-600mg daily, with effects becoming noticeable within 1-2 weeks of consistent use. I've found Rhodiola particularly effective during periods of high stress or when recovery from intense exercise is a priority.
   
   
   

3. Coenzyme Q10 (CoQ10)
   
   CoQ10 is a compound that helps generate energy in your cells' mitochondria – the powerhouses of your cells.
   

   Production of CoQ10 naturally declines with age, and certain medications (particularly statins) can further deplete levels. Supplementation becomes increasingly beneficial after age 40.
   

   CoQ10 comes in two forms: ubiquinone and ubiquinol. The latter is better absorbed, especially in older adults.
   
   Taking CoQ10 with a meal containing fat improves absorption, and benefits typically appear after 2-3 weeks of consistent supplementation.
   

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Chocolate Greek Yoghurt Parfaits with Nuts and Honey Recipe (makes 4 servings)

This protein-packed treat satisfies sweet cravings while providing sustained energy.

The combination of protein from Greek yoghurt and healthy fats from nuts creates the perfect balance for stable blood sugar and lasting fullness.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 280 kcal

• Protein: 18 g

• Carbohydrates: 24 g

• Sugars: 18 g

• Fat: 12 g

The Ingredients

• 500g plain Greek yoghurt (0% or 2% fat)

• 2 tablespoons unsweetened cocoa powder

• 2 tablespoons honey, plus extra for drizzling

• 1 teaspoon vanilla extract

• 100g mixed nuts (almonds, walnuts, pecans), roughly chopped

• 60g dark chocolate (70% or higher), shaved or chopped

• Optional: 1 teaspoon cinnamon

• Optional: 100g fresh berries for topping

Instructions

• In a medium bowl, mix the Greek yoghurt, cocoa powder, honey, and vanilla extract until smooth and well combined. If the mixture is too thick, add a tablespoon of milk to reach your desired consistency.

• Take four serving glasses or jars and layer the ingredients as follows: start with a spoonful of the chocolate yoghurt mixture, followed by a sprinkle of the chopped nuts and dark chocolate.

• Repeat the layers until all ingredients are used, finishing with nuts and chocolate on top.

• For extra flavour, drizzle each parfait with a small amount of additional honey and a dusting of cinnamon if using.

• If desired, top with fresh berries for added antioxidants and natural sweetness.

• Refrigerate for at least 30 minutes before serving to allow the flavours to meld together.

These parfaits can be prepared up to 24 hours in advance, making them perfect for meal prep. Just add the final toppings right before serving to maintain their crunch.

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