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August 13, 2026
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3 things (beyond working out) that change body composition
Workouts are the seeds of strength. But every gardener knows that seeds never blossom in absence of sunlight, water, and soil.
In your strength building journey, correct macros, adequate sleep, and proper recovery are the sunlight, water, and soil. Without them, the seed you planted remains dormant. Not too much, and not too little. Tending to our progress is truly the Goldilocks experience.
Here are the top 3 habits that have mattered most for me:
- Strength training & protein cannot be separated. You can train five days a week with religious devotion and not see progress if you aren’t getting adequate protein. You need protein to give your body the signal to rebuild muscle tissue after the breakdown that occurs while
strength training.
- Sleep is not optional. This is where growth hormone does its work, where your nervous system gets to exhale, where the muscle protein synthesis you worked so hard for in the gym gets to happen.
- Recovery is the foundation for everything else. I actively work on my
nervous system daily, rather than just hoping it regulates itself. It took me more decades to believe that rest is not weakness, and once I did, I realized it was the entire missing piece of my growth.
For more details on how I use each of these habits to feel strong, focused, and grounded,
read my full article here.
—Ashley Damaj, BCBA, MSW, CN, CPT
+Body recomp 101
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The women’s health supplements I trust
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When I was preparing for pregnancy and postpartum, I wanted to give my body all the nutrients it needed to grow a healthy baby and stay nourished throughout my breastfeeding journey.
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I chose
Pure Encapsulations PreNatal Nutrients because it contains the essential vitamins, minerals, and nutrients for pregnancy and breastfeeding backed by science.‡
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I
especially loved that it includes 100mg of choline which is essential for fetal central nervous system development (something I wasn’t seeing in other products).‡
Now long past postpartum, I appreciate that
Pure Encapsulations has products to support me throughout my other phases of life:
- PMS Support is great for menstrual comfort and mood. It also helps lessen fatigue and cravings.‡
- Women’s Nutrients is a multivitamin and mineral complex that supports hormone, neurotransmitter, DNA, protein, and energy production.‡
I’m extremely picky about the quality of my supplements;
Pure Encapsulations was an easy choice thanks to their rigorously tested ingredients for purity and potency.‡
+ Learn more
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 Image by Eli Ritter x mbg creative
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Pure Encapsulations D-Mannose is a convenient powder formula that supports healthy urinary function. D-Mannose is found naturally in cranberries and pineapples and it helps maintain a healthy environment for the mucosal surface of the urinary tract.‡
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3 risk factors, 13 more dementia-free years
When you go in for your annual check-up and have your blood pressure taken, have you ever once thought about what that means for your brain? Probably not, but new research identifies three factors like this that have a long-term impact on brain function.¹
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Researchers followed more than 12k adults in their 40s, 50s, and 60s, for about 26 years, tracking how long each person lived with their cognition intact.
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Participants had their
blood pressure, blood sugar, and smoking habits evaluated.
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Those without those three conditions in middle age
lived about 13 more years without dementia, and lived longer.
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People with all three conditions were close to
three times as likely to develop dementia, and more than five times as likely to die before dementia ever showed up.
Brain health doesn’t have to be up to age and genetics, we have some powerful levers we can pull.
+A better brain
That’s it for
the long game—thanks for playing. Have a great weekend!
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Ailsa Cowell, M.S.
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Health Editor
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Molly Knudsen, M.S., RDN
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Expert Review
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Just a heads-up: Everything in this newsletter is for general info only—not medical advice. We always recommend checking in with a healthcare professional before making any health decisions. Our product picks and reviews reflect our editors’ opinions unless we say otherwise. We sometimes link to other sites, but we’re not responsible for their content.
‡These statements haven’t been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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