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Explore tips from our trusted experts and simple recipes that make it easy to get the most from your supplements.
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The Best Cookies & Cream Protein Shake Recipe
Ingredients: 1 scoop Rule One Source7 Cookies & Creme Protein 1 cup unsweetened almond milk (or milk of choice) 1/2 frozen banana (for creaminess) 1/2 cup ice Instructions: Add all ingredients to a blender. Blend until smooth and creamy. Pour into your favorite shaker or glass. (Optional) Top with crushed oreos! Macros (approx): Calories: ~250–300 Protein: 22–26g Carbs: 10–15g Fat: 5–10g (depending on add-ins)
Learn moreWhere to Start with Supplements: A No-BS Guide for Real People
If you're asking yourself:👉 Where do I even start?👉 Do I need supplements to be healthy?👉 Which ones are worth it? You're in the right place. Let’s break it down—no fluff, no gimmicks. First Things First: Do You Even Need Supplements? Supplements are just that... supplements. They’re meant to supplement/support a healthy lifestyle, not replace it. Think of them like tools in a toolbox. First you need to build a foundation with: A healthy, well-balanced diet Regular movement Quality sleep & hydration Once that’s in place, supplements can help fill in the gaps, give you an edge, and make life a little easier. Start Here: The Core 3 1. A High-Quality Multivitamin or Greens PowderMost of us don’t eat enough fruits and veggies. A well-formulated greens powder or multivitamin can help cover your bases for daily micronutrients, digestion support, and immunity. 2. Protein (Especially If You’re Active or Busy)Struggling to hit your protein goals? Most of us also don't consume enough protein throughout the day. A clean protein powder makes it easy to fuel your body, recover from workouts, and stay full between meals. 3. Magnesium or Sleep SupportIf you're always wired but tired, magnesium or a nighttime supplement can help support deeper rest, muscle recovery, and stress regulation. What to Look For in a Quality Supplement Regardless of the brand of supplement you choose, you should always look for these traits in the supplements you choose: Third-party tested or GMP-certified Transparent ingredient list—no hidden blends or mystery “proprietary formulas” Final Word: Don’t Let It Overwhelm You You don’t need to take 10 things at once. Pick 1-2 supplements based on where you're struggling most and go from there. Track how you feel. Adjust if needed. If you change too much all at once you won't have a solid foundation to compare to if you're seeing results.
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