Credit: Tiago Rebeiro

Billions and billions and billions of dollars are spent on dietary supplements each year. And I receive countless emails on a weekly basis about every supplement under the sun. I also get many emails about the shake weight!

We want results fast and we’re more than happy to get the results from a pill. Maybe you wouldn’t mind getting results from a pill…

The main issue here, however, is that most women have no idea as to what happens behind the supplement companies’ doors.

So, here is what YOU need to know about dietary supplements:

1. Just because they are marketed as “natural” does NOT mean they are safe: Any matter that goes down your throat, whether it be food or a supplement, is going to cause a chemical reaction. And many things found in nature will cause a lethal chemical reaction.

2. The 1994 DSHEA deregulated the industry: Pharmaceuticals have to go through an extremely rigorous process of clinical trials as established by the FDA. Dietary supplements, on the other hand, are not subject to upfront testing before being put on the store shelves.

In fact, it’s the government’s responsibility to prove that a supplement is unsafe before it’s taken off the market. It’s easy to see how this can create issues when there is a multitude of new supplements hitting the market all the time-it’s virtually impossible to keep tabs on everything.

3. The manufacturers are “good hearted” and prioritize your health: A business cannot survive unless it remains profitable. As a result, there is always going to be a tug of war between quality, purity, safety and cost reduction. Unfortunately, many manufacturers disproportionately focus on the cost reduction side of the equation.

4. More is better: Virtually any nutrient in excess can kill you. Drink too much water and you die. Eat too much protein without any fat and you die. Have too much vitamin D and your blood vessels can calcify. Have too much calcium and you can end up with kidney stones.

The solution? MODERATION.

Even too much fish oil can damage your heart! I recommend having no more than 100% DV for ANY supplemental nutrient unless your physician recommends otherwise.

More often than not, you are better off spending your hard earned money on high quality food than on supplements. And keep in mind that your body actually absorbs food much better than supplements because of all the synergies between natural nutrients.

And if you do decide to take a supplement, make sure it’s from a reputable manufacturer!

CLICK HERE to discover how to get sexy and sculpted arms the safe way!

Credit: Pink Sherbert Photography

Anti-oxidants aren’t just for anti-aging, they are also for accelerated recovery from exercise. And if you can exercise more frequently you will burn more calories. And if you can burn more calories, you will you lose fat and get toned much quicker.

So here are 6 brutally simple ways to get more anti-oxidants in your diet:

1. Begin having loose leaf green tea every morning instead of coffee: Not only do you get the anti-oxidants, but you also get the following:

a. No dry mouth.

b. No upset stomach.

c. Enhanced mood.

d. Enhanced blood flow.

e. No energy crashes.

And don’t be tempted to have bagged tea, it’s far inferior to loose leaf tea.

2. Substitute your cassia cinnamon with true cinnamon: Cassia cinnamon is the type most commonly found in grocery stores. The sticks are thin and hollow. True cinnamon, on the other hand, also called Ceylon cinnamon, has thicker sticks with multiple inner folds (like a cigar).

And not only does true cinnamon taste better, but it has much higher nutritional value. I personally prefer to put a stick of true cinnamon in my green tea every morning.

3. Take a LOW DOSE multi-vitamin supplement: Do not assume that taking vitamins with mega doses of nutrients is healthy for you, it’s not. You are far better off taking a multi-vitamin that has no more than 100% daily value for any given nutrient.

Remember that you are taking a multi-vitamin as insurance against any potential deficiency. And the bulk of your nutrition is going to come from whole food-the most absorbable and effective form of vitamins and minerals.

4. Substitute your standard lettuce with “other” leafy greens: The more the merrier here since nutrient interactions between wide varieties of foods are the true key to maximum health. Some excellent leafy greens (with much more nutrition than lettuce) that aren’t too hard to get used to are:

a. Kale

b. Chard

c. Spinach

5. Begin experimenting with turmeric: Another anti-oxidant powerhouse, turmeric has a mild flavor and combines very well with many dishes. I recommend using it in recipes with chicken and in recipes with chili. Just make sure you don’t spill it since it can stain with its yellowish color.

6. Drop some cloves in your green tea: Cloves have a strong flavor and aren’t the easiest thing to incorporate. I’ve found that putting them in green tea is a stealthy way to get them in my diet. If the clove flavor is too strong for you, consider adding in some peppermint to mask it.

Anti-oxidants aren’t just for the life extensionists, they are also for women who wish to further enhance their physique goals. So start following these tips today!

CLICK HERE to discover how to get sexy and sculpted arms with the best nutrition!

Unfortunately, most supplements don’t work. You see, congress approved the Dietary Supplement Health And Education act in 1994 which essentially deregulated the industry. As a result, the FDA has a very loose grip on the supplement industry.

Pretty much anyone can bottle almost anything and sell it as a supplement.

So here are the bare essentials of supplementation for sexy, sculpted and slim arms:

1. Caffeine: Of all the safe supplements you can take, this will have the most immediate and powerful impact. It does a great job at mobilizing fatty acids, reducing fatigue, increasing focus, increasing coordination and increasing power output. This all happens via an enhanced secretion of stress hormones from your adrenals.

Now keep in mind that temporarily increasing stress hormone before a workout is NOT unhealthy. I recommend having a little caffeine in tablet form 45-60 minutes before working out.

2. Whey protein: Although not absolutely necessary, it helps get much needed protein to your active tissues immediately after your workout. You see, immediately after you exercise, your core temperature is so high that it blunts the hunger drive. Yet, this is a time when you need nutrients ASAP.

Fortunately, whey protein is the fastest digestion source of protein you can take. However, immediately after your workout is the ONLY time of day when you want fast digestion!

3. Dextrose: Similar to whey protein, it’s a great tool for getting much needed carbohydrates back into your muscles immediately after exercise. And it’s important to note that carbohydrates are actually more important for exercise recovery than protein.

Even more important is that your active tissues (including muscle) become less and less responsive to carbohydrates as time passes after your workout. So get that nutrition into your body ASAP!

4. Fish oil: You should only supplement with fish oil if you aren’t getting omega-3’s in your diet. If you are eating fish, walnuts and/or flax seeds, you do not need to supplement here. Otherwise, aim for 1 gram of DHA per day. And more is not better here because if you have too much fish oil, you can damage your heart.

Unfortunately, it’s not uncommon to see fitness “experts” recommending 20-30 grams of fish oil per day!

5. A Multivitamin: Consumption of multivitamin supplements is recommended by Harvard University and has been shown to reduce chronic disease. They key here is to not over-supplement with exorbitant amounts of nutrients. Don’t take multivitamins with more than 100% daily value of anything.

In fact, if you over-supplement with Calcium (a popular supplement among women), you are at increased risk for kidney stones! As always, moderation is key.

The majority of supplements don’t work, but that doesn’t mean you should completely discount all of them either. Keep in mind that in most cases whole food will always be far superior than supplements. Nevertheless, you should consider incorporating the above supplements into your diet.

CLICK HERE to learn how to get sculpted arms with the best supplement combinations!

Is it possible to get lean arms while eating a bunch of bars all day? Yes.

Do I recommend it? Absolutely not.

Once upon a time, before I knew much about nutrition, I was on a steady diet of bars. Why? Because I was so active and had such a volatile schedule that I didn’t have time to prepare regular food.

So I simply went to Wal-Mart and stocked up on loads of “healthy” bars every week. My coworkers began calling me the bar woman…

Because of my ultra-active lifestyle, I was able to get in incredible shape while eating a ridiculous amount of bars. Luckily for me, I was burning so many calories per day that I was going to get sculpted arms no matter what I put into my body.

Now it’s impossible to plan and prepare every single meal with absolute certainty. There are going to be times when unexpected situations arise and you will NOT have access to healthy food.

Enter energy bars.

After all, having something go into your stomach is better than starving. Because starvation will not only kill your metabolism, but it will also mess up your insulin levels for hours on end.

So without further ado, here is how to manage your bar intake to get thin arms:

1. If the bars are high in sugar, consume half of your bar-meal when you get hungry and half at least 30 minutes later.
2. Find bars that have whole grains as the first listed ingredient.
3. Stay away from bars that have “dextrose”, “maltodextrin” or any type of syrup as the first listed ingredient.
4. Make sure that fructose and sucrose (i.e., “cane juice”) are listed towards the end of the ingredient list.
5. Do NOT assume that bars with honey, dates, cranberries, raisins or other dried fruit are healthy. Dried fruit is mostly fructose and/or sucrose.
6. Ignore the marketing hype, dried fruit (usually promoted as healthy) does NOT have anywhere near the amount of nutrients fresh fruit has.
7. Choose bars that have about 50% of their calories from whole grain sources, 25% from unsaturated fat and 25% from protein.
8. Do NOT assume “organic” or “health” bars are healthy. Larabars, for instance, are loaded with sugar-laden dried fruit. Not good if you want to get skinny arms.
9. If you see the following phrases in the ingredients list, “partially hydrogenated”, “shortening” or “vegetable shortening,” consider the bars to be poison. Trans fat poison…
10. If the bar is too low in fat then have some nuts with it. Any type will do.
11. If the bar is low in protein then have some soy nuts with it.
12. Keep some bars stashed away in your purse, desk and glove compartment. Plan for the unforeseen.
13. Only eat bars in emergency situations. Never starve.
14. Consider Kashi TLC granola bars, they are one of the healthiest I have found on the market.

Figuring out how to get thin arms shouldn’t leave you with an empty stomach. And if you’re a busy woman like the majority of the population then bars can provide some assistance during times of hungry need. Now just because I was able to get sculpted arms while eating an insane amount of bars doesn’t mean that you should. After all, whole food with lots of vegetables will always trump any type of processed food when it comes to losing arm fat. So stick with what the female body was made to eat!

CLICK HERE to discover how to get skinny arms!

Are you trying to reduce that flabby arm? Is that sweet tooth getting the best of you?

Well, many women fix this issue with low-calorie sweeteners. Unfortunately, they come with a health risk. And in this second part of this article series, I am going to shed light on some more sweeteners and provide some useful tips for sugar management.

Enjoy.

Stevia

I thought I had found the holy grail when I discovered stevia. I went buck wild with this stuff and proceeded to sprinkle almost everything I ate with the snow white substance.

Used by indigenous South Americans for centuries, Stevia comes from a natural herb. My mistake was to assume that natural was safe…

Then I came across some startling research. Research that showed how stevia is broken down into steviol, a mutagen in the human intestine. I wanted to cry. My flabby arm rejoiced.

Now the research conducted thus far is definitely not the end all be all on stevia. Nevertheless, no one should consume large amounts of this stuff. My personal recommendation is to have no more than a couple servings per day.

High Fructose Corn Syrup

This is one evil sweetener for two reasons. First, it’s being pushed onto young and unsuspecting children. And second, in high enough quantities, it has the potential to make flabby arms blow up like balloons.

Why is this stuff so bad?

1. Despite eating a lot of it, your body doesn’t get a “feel full” signal because it’s sent to the liver.
2. It raises triglyceride levels in the blood.
3. It raises blood pressure.
4. It raises liver cholesterol.

Take home point: fructose increases fat levels in your liver and arteries. Not good!

Sucrose

Also known as table sugar, sucrose can contribute to circulatory disease, cancer and most importantly, an increase in the diameter of that flabby arm!

Having said that, sucrose is FAR better than fructose. And when consumed in moderation, it doesn’t cause any damage to your health or arms.

Honey and Agave Nectar

Both of these are basically sugar dissolved in water, but they have 10 times the amount of antioxidants. Thus, they are a healthier (and tasty!) alternative to both fructose and table sugar.

HOWEVER, their antioxidant content does NOT serve as an excuse to overindulge. After all, vegetables have a far broader range of phytonutrients without the added calories.

Tips for Sweetener and Sugar Management

1. Don’t let sugar intake exceed 10% of total calories.
2. Have a BIG salad before dessert.
3. Never have sugar by itself.
4. Don’t drink liquid sources of sugar.
5. Aim for sugar that is unprocessed (i.e., organic brown sugar).
6. Try to replace sugar with DARK honey.
7. Use xylitol (aka a “sugar alcohol”) as a low-calorie sweetener since it seems to be the safest of them all.
8. Have no more than a few servings of stevia per day.

Of all the low-calorie sweeteners, stevia is by far my favorite in terms of taste. Because of its risk profile, however, I have drastically reduced my intake. I strongly suggest you do the same.

The bottom line is that most of what we know about these sweeteners comes from unreliable short-term research done by the companies themselves. There simply isn’t any long-term research proving the safety of these substances. And getting rid of that flabby arm should NOT involve risking your future health. So never forget the number one key to sweetener management: moderation.

CLICK HERE to discover the fastest way to reduce flabby arms guaranteed.

In your quest to get rid of flabby upper arms, you may have noticed a sweet tooth issue. And maybe you decided to conquer the sweet tooth with low-calorie sweeteners. But there is a catch…

Low-calorie sweeteners can increase cancer risk by 30%.

The good news is that the cancer risk is associated with the highest levels of intake. Having said that, I know a lot of women who are really overdoing it with the sweeteners. Also bear in mind that a lot of the foods we eat already have sweeteners in them.

So you could be consuming a very large amount of synthetic sweeteners without even knowing it.

Now a huge part of successfully getting rid of flabby upper arms is minimizing sugar intake. And if you have a sugar addiction, this can be virtually impossible with self-discipline alone. Enter low-calorie sweeteners.

And although sweeteners will not set back your short-term flabby arms mission, you should still strive for long-term health during the process.

So here is a rundown of everything you should know about sweeteners:

Aspartame

Also known as Equal or NutraSweet, this used to be the default sweetener used by women around the world. How many times have you emptied a packet of Equal into your cup of coffee?

Now here is where things get shady. In a relatively recent “scientific” study, the NutraSweet Company stated that there aren’t any “unresolved questions” regarding the safety of aspartame.

Nothing could be further from the truth.

The biggest rodent study to have ever been conducted (over 15,000 rodents!!!) found that consuming 20 mg/kg body weight/day of aspartame, increased rates of leukemia, lymphoma and malignant cancers.

And the official limit for aspartame consumption in the U.S. and Europe is twice that amount.

Does it really sound like there aren’t any unresolved questions???

I understand that studies done with rodents don’t necessarily translate to humans. However, the absolute safety of aspartame has NOT been proven. Therefore, you shouldn’t be consuming enormous quantities of this sweetener no matter how badly you want to get rid of those flabby upper arms!

Sucralose

Also known as splenda, sucralose is table sugar that has been chlorinated. Made by McNeal Specialty, it’s marketed as being made from sugar…

And all of the “long term” safety studies performed by McNeal are only 8 weeks in length! To make matters worse, there aren’t any studies done by unbiased independent research entities.

The food industry will do whatever it takes to make money. Bottom line: we don’t know if long term consumption of these sweeteners is safe.

Getting rid of flabby upper arms shouldn’t involve any health risks. The key to successfully battling your sweet tooth (and getting toned arms!) is to consume small amounts of sugar (i.e., “just enough”) and to use low-calorie sweeteners in moderation. Let me repeat that, moderation is key. So stay tuned and don’t miss part 2 of this article!

CLICK HERE to discover the fastest way to get rid of flabby upper arms guaranteed.

15. Assuming that being thin is the end all be all to health. It’s not just about the fat underneath your skin when trying to tone arms, it’s also about the fat in your arteries and organs. I’ve seen multiple case studies of ultra-thin women who have undergone quadruple bypass surgeries. Why? Because their saturated fat and processed carbohydrate intake was so high that their arteries became clogged with plaque. Atherosclerosis does not discriminate. Even if you are thin and want to tone arms, you still have to eat clean.

16. Assuming insulin resistance is only caused by high sugar/simple carbohydrate intakes. Although simple carbs have the biggest impact on insulin, a high protein intake (greater than 30% of total calories) and/or a high saturated fat intake (greater than 10% of total calories) can also cause insulin resistance. And insulin resistance is enemy number one when trying to tone arms because it shuffles calories towards jiggly arm fat.

17. Eating more than 30% of total calories as protein. In addition to insulin resistance, excessive protein intakes put you at risk for a whole host of other problems. Gout, excess urinary calcium excretion, and acidosis are just a few. Even worse, a super high protein intake with little carbs will drain you of energy and put you in a very bad mood. Your brain needs carbs to produce serotonin, the feel good hormone. Just hang around a fitness professional that is on an extreme low carb diet and you’ll see what I’m talking about!

18. Assuming it’s optimal (and healthy) to eat whole grains when you are sedentary. Whole grain bread, whole grain pasta and whole grain cereal are definitely better than their processed counterparts. HOWEVER, if you are extremely sedentary (i.e., desk job) then eating these starches is NOT optimal. You should only consume them around the time periods when you are active. Otherwise, stick to legumes and vegetables ONLY if you want the fastest arm toning results.

19. Assuming supplements are safe. Just because the supplement has some certification on the bottle and is on the store’s shelf does NOT mean it’s safe. In 1994 congress passed the Dietary Supplement Health and Education Act. This basically deregulated the supplement industry. Any body can put anything in a bottle and sell it as a supplement. Said supplement will only be removed from the market once people get hurt and it’s proven that it’s unsafe. Thus, we are the guinea pigs…

20. Never go more than 5 hours between meals. To tone arms ASAP, you should eat every 3 hours. However, 5 hours is the maximum amount of time you should let go by between meals. After the 5 hour mark, you body will start to eat muscle tissue for energy. And less muscle tissue translates into a slower metabolism.

CLICK HERE to discover the fastest way to tone arms guaranteed.

11. Assuming healthy food at a restaurant is actually healthy. The food industry is willing to make a profit at the expense of your health. And restaurants are no exception. Sad, but true. I used to eat at Boston Market all the time under the assumption that their roasted chicken and sirloin—one of the leanest cuts of meat you can find—were healthy. BIG MISTAKE. Their “award winning” sirloin (under the family meals category) has lethal trans fats—public enemy number one for toning flabby arms.

And Jack in the Box’s grilled chicken strips, which meet their “Healthy Dining Nutrition Criteria”, also contain trans fats! Unlike Boston Market, Jack in the Box goes to great lengths to hide this from the consumer. First, the main website states that their grilled chicken strips contain 0 trans fats—they can do this because of a loophole. Second, you have to download a PDF to see the actual ingredients in the grilled strips. Third, you have to magnify the PDF by 200% because the font is so small. Fourth, they use the term “vegetable shortening” (another name for trans fat) to hide their dirty little secret even further.

How deceiving is the food industry going to get? We are already the most obese country in the world. Heart disease (directly related to trans fat intake) is our number one killer. This has to stop.

If you are going to eat out, grill whoever is serving the food so that you know exactly what’s going into your body.

12. Eliminating “pleasure foods”. You can have your cake and eat it too when toning flabby arms. The key is how you go about eating that piece of cake. The pleasure food itself isn’t inherently bad (trans fat being the exception), it’s the digestion rate and caloric load that you have to adjust for. How do you adjust for the digestion rate? Combine the pleasure food with something that is slow digesting like vegetables or a salad. How do you adjust for the caloric load? Don’t have the whole cake, just a small slice!

13. Assuming supplements are healthier than whole foods. Not only will whole foods leave you more satisfied, but there are simply way too many interactions between their nutrients that we have not yet discovered or understand. Research study after research study has consistently proved that whole foods are far superior to supplements.

14. Supplementing with fiber. A solid study showed that supplementing with 3.5 grams of fiber per day increased colon cancer risk by 67%. Perhaps it was free radicals in the processed fiber that caused this. In any case, get your daily fiber from vegetables and legumes. Supplementation is dangerous and unnecessary. Not to mention, eating lots of vegetables and legumes will make toning flabby arms that much easier!

CLICK HERE to discover the fastest way to get rid of flabby arms guaranteed.

1. Having more than 3 grams of fish oil per day. I cringe every time I see a so called “expert” recommending massive fish oil intakes. As recommended by the FDA, you should not over supplement with fish oil pills. Doing so puts your heart at risk because the excess omega 3’s can oxidize and cause atherosclerosis.

2. Storing nuts and legumes in warm places. Instead, put them in the fridge. A toxic mold, apsergillus, can grow on nuts and legumes when left in warm and humid places. A serious case of food poisoning will set your fat arms mission many steps back.

3. Consuming ANY amount of trans fats. If you see the words “partially hydrogenated”, “vegetable shortening”, or “trans fats” on the label, do NOT eat it. Period. As demonstrated by Harvard researchers, trans fats are absolutely lethal and in my opinion, no amount whatsoever should be consumed.

4. Avoiding saturated fat from plant sources. Saturated fat from animal sources (i.e., the white stuff on raw steaks) is structurally different than saturated fat from plant sources. The latter can be extremely healthy for you. Coconut, for instance, should be considered a health food.

5. Cooking food to the point that it’s blackened. Eating food that is blackened through barbecuing, toasting or frying is not good for your health. Studies have shown that consuming said foods increases the risk of cancer.

6. Eating large amounts of nitrates. Found in processed meats like deli cuts, nitrates, increase your risk for colon cancer. Not to mention, there are far superior sources of protein other than processed meats.

7. Consuming large amounts of low calorie sweeteners. We still do not know whether high intakes of artificial sweeteners are safe. Although healthier than sugar, artificial sweeteners should be consumed in moderation. If you want to get rid of fat arms, do it the healthy way.

8. Drinking large amounts of water in one sitting for hydration. Just like it’s not good for you to eat a lot of food in one sitting, it’s not good for you to drink a lot of water in one sitting. Why? Because it will go straight out through your kidneys. Instead, pace your water intake throughout the day in between meals.

9. Completely avoiding saturated fats. It’s not necessary to go militant here. The research has not shown any benefit to a saturated fat intake that is less than 10% of total calories. Moreover, if you include unsaturated fat with your saturated fat, the negatives are drastically reduced. So don’t try to completely cut out saturated fat from your diet.

10. Consuming large amounts of a single “healthy” food. We are obsessed with super foods. I guess we do live in a what’s-the-next-magic-bullet culture. But if you want the biggest boost in energy and health, eating a wide variety of foods is a far better approach. There are simply way too many interactions between nutrients in different foods that we currently do not understand. Pioneering research done at Cornell University has repeatedly shown that eating a wide variety of healthy foods provides a greater benefit than eating a large amount of a single “superfood.”

Are you really serious about getting rid of those fat arms? Then don’t miss part 2!

CLICK HERE to discover the fastest way to get rid of fat arms guaranteed.

If you read the first part of this article, you know that in order to get sexy and sculpted arms the mental battle has to be won. Period.

The main factor that leads women to flabby arm failure is an eventual evaporation of will power. Thus, exercise and nutrition are not the most important parts of the equation, learning how to maintain motivation over the long haul is.

Bottom line: to get toned arms and keep them, you have to maintain a positive and fresh mind-set.

Once the self-doubt, negativity, desperation, hopelessness and victimization starts to surface, it’s the beginning of the end. As cliché as it sounds, it is all in your head.

Luckily for all of us women wishing to attain sexy arm stardom, there are certain functional foods that provide an instant boost to our mental outlook. In this second article, I will discuss the final 3.

3. Cinnamomum Zeylancium

Also known as Ceylon cinnamon, it’s the true cinnamon not to be confused with the lower grade cinnamon found in most grocery stores. How do you tell the difference? Ceylon cinnamon sticks look like a cigar because they have a crumbly texture and are not hollow.

What does it do for you? It increases insulin sensitivity (more food going to you your active tissues including the brain) and it loads up your body with antioxidants. And for reasons currently unknown to me, combining Ceylon cinnamon sticks with loose leaf green tea gives me a stronger mental boost than either alone.

Any biochemists out there know why?

I recommend putting a Ceylon cinnamon stick in every hot beverage you drink, or at least try to. And make sure you get true Ceylon cinnamon, not the imitations!

4. Yerba Mate

An all-time favorite drink of south American cultures, yerba mate is by far the strongest functional food on this list. Why? Because it can increase your mental stamina and mood for 8 hours or more—even when going low carb. No joke.

Yerba mate is the strongest natural fat burner I have come across.

Remember my investment banker friend? He would load up on large amounts of yerba mate whenever he had to pull all-nighters, and it worked. He even compared it to aderrall. Now he was obviously overdoing it, but I want you to understand how effective this stuff is.

Now there are many different ways of preparing yerba mate. I think simpler is better. Don’t get caught up with the whole “bombilla” and gourd method. Just put a small amount in a tea ball and poor hot water over it.

Make sure you experiment with low amounts (about 1 tbsp) first. Don’t overdo it. Unlike coffee or green tea, it can take about an hour for the mate to kick in. So be patient.

My favorite brand? Yerba mate Taragui.

5. Water

Surprised water is on this list? Well, you shouldn’t be because dehydration causes mental fogginess. A big no no if you want to get sculpted arms.

Unfortunately, women are more dehydrated than ever. Why? Because of caffeine’s diuretic effect. Let’s face it, the world we live in is addicted to caffeine. And it’s in everything: soda, candy bars, gum, etc.

Here’s the problem with caffeine. Your nervous system builds up a tolerance to it very quickly. You need to drink more and more for the same increase in energy. But your kidneys do NOT build up a tolerance to it. So even though you feel like that gigantic serving of coffee is no longer having an effect on you, you’re excreting more water than ever.

Just because you don’t feel it, doesn’t mean it’s not happening.

I’ll admit it, I used to be a caffeine junkie. It was bad, really bad. I would feel especially sluggish right after my workouts. Then I started forcing myself to drink water consistently after watching a presentation on hydration by a Stanford Phd.

My increase in mood and focus was astonishing. And my post-workout lows completely vanished. I was unknowingly dehydrating myself throughout the day because of my massive caffeine intake. Since I couldn’t really feel the caffeine jolt, I never picked up on what was going on.

The key for optimal hydration is to drink small amounts of water in between meals, not just during meals. If you only drink water during meals, the majority of it will go right out through your kidneys.

Most women start a program with tons of motivation, but few women actually finish a program. And now you know 5 functional foods you can take that will have an immediate impact on your mental game. To get defined arms, you have to win the mental battle day in and day out. Only then will you reach sexy arm stardom! Good luck!

P.S. Have you discovered any nootropic foods that are not on this list?

P.P.S. I do not get any affiliate commissions for any of the aforementioned products!

CLICK HERE to discover how to get toned arms!