A Must for All!

Hi most amazing ICU Wellness Spa fam! 💕

I couldn't contain my excitement and had to share some life-transforming info that's too good to keep to myself!

As we gracefully transition into different stages of our lives, whether you're male or female,  it's essential to embrace our health and well-being with intention. This isn't about judgment; it's about empowerment. I care deeply about you all and want you to thrive!

💪🏻 Stay Strong, Feel Young 👼🏻

As we reach that special age of 30 and beyond, maintaining our muscle mass becomes crucial. Lean muscle mass is not just about looking good; it's vital for your overall health and metabolism. Our metabolism can slow down due to muscle decline, leading to serious health issues like insulin resistance, obesity, and even type 2 diabetes. Furthermore, a decline in muscle mass can impact bone density, increasing the risk of fractures and frailty as we age. Lean muscle plays a protective role, enhancing metabolic function, improving body composition, and supporting bone health. But don't worry; there's hope!

By prioritizing strength training and ensuring we get adequate protein, we're taking powerful steps toward health. Here's why this is vital:

1. The Power of Strength Training: Incorporate strength training into your routine at least three times a week. This not only helps you maintain muscle mass but also supports your metabolism, keeping it active and efficient. Lifting weights   helps build the lean muscle you need to burn calories effectively and strengthen your bones.

2. Importance of Lean Muscle Mass: Lean muscle mass is essential for maintaining a healthy weight and overall body function. It aids in burning more calories at rest, improves glucose metabolism, supports joint health, and contributes to better bone density. This foundation of muscle also enhances physical performance, reduces the risk of injury, and decreases frailty that can arise with age.

**But how do I know how much leucine I'm getting per serving?**

Here's a quick reference for various protein sources and their leucine content per serving size:

• - Tuna: ~1.6 g per 3 oz
• - Beef Steak: ~2.6 g per 3 oz
• - Hamburger (Ground Beef): ~1.9 g per 3 oz
• - Elk: ~2.2 g per 3 oz
• - Antelope: ~2.6 g per 3 oz
• - Trout: ~1.8 g per 3 oz
• - Sardines: ~2.0 g per 3 oz
• - Salmon: ~2.0 g per 3 oz
• - Eggs: ~0.5 g per large egg
• - Pork Loin: ~2.5 g per 3 oz
• - Bacon: ~1.0 g per slice

• - Lentils: ~0.9 g per 1/2 cup cooked
• - Chickpeas: ~1.2 g per 1/2 cup cooked
• - Quinoa: ~0.6 g per 1 cup cooked
• - Tofu: ~1.5 g per 3 oz
• - Tempeh: ~2.2 g per 3 oz
• - Hemp Seeds:~2.6 g per 3 tablespoons
• - Peanut Butter: ~0.5 g per 2 tablespoons

To optimize your muscle health, it's vital to space out your protein intake into four portions throughout the day. If you're concerned about not getting enough protein or leucine in each portion, don't fret! ICU is here to help you with some fantastic, doable hacks.

Product Recommendations for Optimal Protein Intake

1.   Sun Warrior Mango Active Aminos Powder  

   This delicious powder provides essential amino acids, including leucine, and ensures you get the optimal amount of protein to support muscle recovery. Just mix one scoop into your favorite beverage for a refreshing way to enhance your protein intake. It's perfect for anyone looking to fuel their workouts and health goals.

2. EAA Blue Raspberry Gummy Bears

   These tasty gummy bears are enjoyable to eat and also deliver essential amino acids for muscle repair and growth. Simply take 3-4 with a cup of water to easily support your protein needs between meals. They are ideal for on-the-go nutrition and ensuring you maintain your intake throughout the day!

3.   Trim Healthy Essentials  

   This supplement is a fantastic addition to your daily regimen, providing the essential nutrients needed for optimal muscle health. At just one scant tablespoon, it helps fulfill your protein requirements. While it might not mix perfectly, the benefits of this product are undeniable, making it a great supplement to enhance your nutrition.

4.  Immune Boosting Hack  

   For an additional immune boost, mix equal parts--1/4 teaspoon each--of Trim Healthy Essentials plus sodium ascorbate (buffered Vitamin C powder) in water. This powerful blend acts as a staple in supporting your immune system's defense, particularly during cold or flu season.

5.  Sun Warrior Vanilla Warrior Performance Blend 
This plant-based protein powder is my absolute favorite! It settles well, has the optimal amount of leucine, and tastes wonderful. It's the smoothest protein powder I've ever used. While there are many great protein powders available, this one has served me well for years. Remember, getting enough leucine is crucial; otherwise, your muscles won't utilize it effectively, and it may pass through your digestive system or be stored as fat. For those who are aging, I recommend aiming for 2 grams or fewer of carbs per serving with your protein powder.      

In conclusion, prioritizing lean muscle, adequate protein intake, and the crucial role of leucine can significantly impact your health, vitality, and longevity. Remember, especially as we age, muscles cannot efficiently undergo muscle protein synthesis without sufficient leucine. It's essential to ensure you are getting enough of this key amino acid to support your body's muscle repair and growth. Love you!

Know that ICU beyond the obvious: Live optimally & be so blessed🙌🏼

~Tammy💕