Everything You Need To Know About Vitamins A-K In 3 Minutes

Sure, you take a daily multivitamin—but do you have a solid grasp of what’s actually in it? There are a whole lot of letters on that label…
Don’t worry, you’re not alone if you don’t know the difference between vitamin A and vitamin K. After all, there are 13 vitamins in total, and each has a unique, health-benefiting function. We’ve got the CliffsNotes so you always know what nutrients you’re taking.

Get Jacked With Arnold Winner Sadik Hadzovic’s Daily Workouts

If anyone knows a thing or two about getting jacked it’s Sadik Hadzovic. The IFBB Pro, GAT Sports athlete, and former Arnold Classic winner hits the weights hard to build his famous physique—and he shared his daily go-to workouts with us so you can train and grow like a champ, too.

Follow along with Sadik’s workouts all week long and prepare for the hurt—and the gains—to come raining down.

Day 1: Chest


Day 2: Shoulders


Day 3: Back

Related: Sadik powers up his training with GAT Nitraflex. 

Day 4: Arms


Day 5: Legs

Move Over, Pumpkin Spice: Maple Is Where It’s At

Before football and apple-picking seasons even start, when our air conditioning is still running at full blast, begins the latte-filled pumpkin spice craze. But after what feels like a straight decade of pumpkin spice everything on an annual basis, the trend is as stale as a week-old farm stand donut. In our humble opinion.

So we’ve got a bold idea: This year, nix (or simply cut back on) the pumpkin spice for the equally fall-friendly (and infinitely more awesome) maple. We’re talking pure, sticky, sweet maple syrup—not that high-fructose corn syrup nonsense you get at the diner.

You may think maple syrup is only good for soaking a stack of pancakes, but this natural sweetener actually offers a number of benefits.

We’re not denying that it contains a lot of sugar (almost 27 grams in two tablespoons), but that doesn’t mean maple syrup is the same as table sugar. “Pure maple syrup is considered a whole food,” says Jaclyn Jacobsen, M.S., nutritionist for The Vitamin Shoppe. That certainly can’t be said for table sugar, or even cane sugar, because the original sugar cane goes through chemical processing to turn it into the granulated stuff we all know.

Because maple syrup is still generally in its original form (it’s heated to thicken it up), its nutrients are still intact, and so it has more to offer than table sugar or other more-processed sweeteners. “Pure maple syrup contains 24 different antioxidants,” says Jacobsen. And though it doesn’t contain all 24 in high amounts, there are two worth noting: zinc and manganese. (Quick reminder: antioxidants fight damage from environmental stressors called ‘free radicals.’)

“Zinc is a mineral and antioxidant that supports your immune system, while manganese supports fat and carbohydrate metabolism,” Jacobsen explains. Two tablespoons of pure maple provides about 12 percent of your daily value for zinc and more than 60 percent of your daily value for manganese.

Another perk of maple is that it’s lower on the glycemic index than regular ol’ cane sugar, meaning it doesn’t have quite as rollercoaster-y an effect on your blood sugar and insulin. That’s good news, considering frequent blood sugar spikes can cause weight gain and insulin resistance, which is a precursor to diabetes, Jacobsen says. (Just keep in mind that this doesn’t mean people with blood sugar-related health issues can go willy nilly on the stuff—it’s still high in sugar.)

So, did we sell you on maple’s awesomeness? Grab yourself a bottle (look for one with just a single ingredient: pure maple syrup) and enjoy that sweet, sweet flavor straight through ‘til spring. “You can use maple syrup to make vegan ice cream, sweeten up protein shakes, or bake your favorite treats,” Jacobsen suggests. Some of our favorites are Now Foods’ organic maple syrup and Maple Guild’s organic cinnamon-infused maple syrup.

Check out Jacobsen’s recipe for delicious vegan ice cream, sweetened with maple:

3 medium bananas, sliced and frozen
½ cup coconut cream
2 tablespoons pure maple syrup
½ teaspoon pure vanilla extract

Add the bananas to a blender or food processor and blend until smooth. Add the coconut cream, maple syrup, and vanilla, and again blend until smooth. (Scrape down the sides of the blender as needed.) Enjoy immediately if you like super-soft ice cream, or pour into a freezer-friendly container and freeze for three to six hours. Allow to thaw for 10 minutes before scooping.

Brand Spotlight: Rainbow Light

We have all sorts of ROYGBIV love for Rainbow Light, a nutritional supplement company founded in 1981. With the brand recently launching their new Vibrance line, we reached out to learn a little more about their origins and mission statement. Check out our Q&A with Rainbow Light general manager Ruben Monheit.

How was Rainbow Light originally envisioned?
Rainbow Light was founded in 1981 in Santa Cruz, California. Our goal was to provide healthy, nutritional supplements grounded in the power of nature.

We believe that nutrition is a powerful catalyst—it restores balance to everyday living and promotes a vibrant, happy, healthy life. Our aim is to create nutritional supplements that unlock a new state of fulfillment (when taken as part of a healthy lifestyle).

We invest heavily in science and innovation, aiming to shape the industry with advancements in nutritional supplementation. In fact, in 1984, Rainbow Light introduced the first ever food-based multivitamin.

We also aim to support digestive health and promote energy with our combination of vitamins, fruits, greens, probiotics and enzymes—so our customers can be their best, most energetic selves.

What is the meaning behind the brand name?
The name stems from our first product offered: spirulina. Our researchers found that spirulina refracts all the colors (which reveal the full range of nutrients in spirulina) of the rainbow when viewed under a light spectrophotometer. Plus, spirulina can still be found in all of our multivitamins.

What can consumers expect when they buy a Rainbow Light product?
Rainbow Light customers can always expect unsurpassed purity, quality, and the best combination of vitamins, minerals, and botanicals in each product. We rely on scientific research to determine what is best to include in each vitamin so we can provide the very best nutrients for your family.

Related: Shop Rainbow Light products, from gummies to tablets. 

Social responsibility seems to be very important to Rainbow Light—why?
Rainbow Light is dedicated to promoting improved health so that individuals and communities can thrive. We feel it is our responsibility to extend our support for human health beyond just our customers—and help those facing malnutrition to get the nourishment they need to live healthy, productive lives. By helping women and children in food-insecure areas around the world, we aim to ensure a prosperous global community for years to come.

By exercising our corporate social responsibility, we help build a stronger state of health for our global community through our founding-supporter partnership with Vitamin Angels, bringing life-saving nutrients to women in developing nations in communities around the globe, including 23 states in the US.

Rainbow Light’s one percent for Global Good program is an initiative in which one percent of all product sales are donated in the form of multivitamins for women and children to food-insecure areas of the world through our partnership with Vitamin Angels.

Rainbow Light is also committed to constant improvements in our own business practices that support a healthy environment. We support organizations like Save Our Shores and 5 Gyres, and continuously strive to improve our corporate footprint. As the first supplement company in the world to convert to 100 percent recycled EcoGuard bottles, we have reduced our package footprint by 92 percent, keeping millions of plastic bottles out of the waste stream annually.

How is Rainbow Light a female-friendly and inclusive brand?
Rainbow Light was led for over 30 years by a woman president/CEO and has always employed equal opportunity hiring practices, flexible schedules for parenting, and support for the healthy lifestyle of its employees.

We’ve also been a leader in customized nutrition for women, and were the first brand to introduce food-based prenatal and women’s multivitamins, as well as the first one-per-day women’s and prenatal formulas.

4 No-Bake Desserts That Are Packed With Protein

Newsflash: Cookies and shakes are NOT the only treat you can make with your favorite protein powder. You don’t even need to fire up the oven to transform that protein into a cheesecake, piece of fudge, or, yes, even truffle.

These mind-blowingly-good treats from Andréa Marchese of Andréa’s Protein Cakery are decadent but macro-friendly—and incredibly easy to make. Seriously, if you have a habit of burning everything, these recipes will change your life.

Whether you’re in the mood for fudgy chocolate, strawberries and crème, snickerdoodle, or birthday cake, there’s a treat here for you.

No-Bake Protein Brownie Bites

*makes nine pieces (one serving is three pieces)

Calories:  203 • Carbohydrate: 12g • Fat: 8g  • Protein: 21g • Sugar: 5g • Fiber: 5g

¼ cup natural applesauce (62.5g)
2 Tbsp. almond butter (32g)
4 scoops Vital Proteins Collagen Whey Protein (82g)
2 Tbsp. coconut flour (14g)
1 tsp cacao powder (or cocoa powder) (1.87g)
sprinkle of stevia powder, to taste
pinch of sea salt

In a large bowl, mix applesauce and almond butter. Add remaining ingredients and mix well, using your hands to combine fully. Line a square baking pan or sheet with parchment paper. Transfer dough to pan or sheet and shape into a square about an inch thick. Wrap the parchment paper around the dough and refrigerate for a few hours. Cut into nine pieces and enjoy! Store any extras in the fridge.

Note: You can substitute other nut butters in for almond butter, but protein-infused nut butters may make the dough stickier.

Birthday Cake Protein Truffles

*makes four pieces (one serving is two pieces)

Calories:  182 • Carbohydrate: 9g • Fat: 10g  • Protein: 16g • Sugar: 5g • Fiber: 2g

1 scoop Dymatize Iso 100 Birthday Cake whey protein (30g)
¼ cup almond flour (28g)
1 ½ Tbsp. water
¾ tsp natural sprinkles (3g)
½ oz. white chocolate (14g)

In a large bowl, mix protein powder and almond flour. Then add water and continue to mix. Add half a teaspoon of sprinkles (the rest will be used for decoration) and use your hands to fully combine the dough. Divide the dough into four pieces, roll each into a ball, and place them on a parchment-lined plate or silicone mat. Microwave white chocolate for about 20 seconds to melt it. Drizzle the chocolate over the truffles. Top with the remaining sprinkles and enjoy! Store any extras in the fridge.

Note: Almond flour gives these truffles nice texture and flavor. Other nutmeal flours will yield a similar result but grain or coconut flours are not recommended. 

Related: 4 Protein Cookies That Taste Just Like Grandma’s Classics

Strawberry Protein Fudge

*makes six pieces (one serving is three pieces)

Calories:  174 • Carbohydrate: 10g • Fat: 13g  • Protein: 12g • Sugar: 1g • Fiber: 0g

Fudge Ingredients:
1 scoop BodyTech Whey Tech Pro 24 Strawberries & Cream whey protein (31g)
1 Tbsp. confectioners erythritol (15g) or sweetener of choice
1 ½ Tbsp. water
2 Tbsp. palm oil shortening (24g)

Topping Ingredients:
1 medium strawberry, chopped (25g)
1 tsp calorie-free strawberry syrup

In a bowl, mix protein and confectioner’s erythritol. Add water, and mix until smooth. Then add palm shortening and mix well. Line a mini loaf pan with parchment paper and spoon fudge mixture into the pan. Refrigerate for several hours so the fudge can set. Top with calorie-free syrup and chopped strawberry and cut into six pieces. Stash any leftovers in the fridge.

No-Bake Snickerdoodle Protein Cheesecake

*makes three servings

Calories:  272 • Carbohydrate: 11g • Fat: 18g  • Protein: 19g • Sugar: 4g • Fiber: 1g

Crust Ingredients:
1 bag (1oz) Cinnamon Ips Chips 

Cheesecake Ingredients:

1 package Neufchâtel cheese (or low-fat cream cheese)
4 oz. plain non-fat Greek yogurt
1 scoop PEScience Snickerdoodle Select Protein

Topping Ingredients:
1/8 tsp ground cinnamon
½ Tbsp. erythritol

Crush the Ips Chips, distribute into three individual serving cups, and set aside. In a bowl, mix the Neufchâtel and Greek yogurt until smooth. Then add the protein powder and mix well. Spoon cheesecake mixture into the serving cups and set aside. Mix the erythritol and cinnamon, and sprinkle onto the cheesecake cups. Refrigerate for several hours so the cheesecake can firm up, then enjoy! Store in the refrigerator.

Notes: The cheesecake ingredients mix best at room temperature. You can substitute regular fat-free cream cheese for the Neufchâtel, but the cheesecake may not set as firmly.

Related: Grab a pre-made protein treat when you don’t have time to make your own.

14 Guilt-Free Game Day Snacks That Put Nachos To Shame

Five-layer dip, napkins stained with buffalo wing sauce, and far too many beers—that’s what football season looks like for a lot of people. But this season, you can arm yourself with better-for-you eats in hopes of making it to Super Bowl time with your jeans still buttoned.

We took one for the team and chowed down on tons of snacks to identify the MVPs. (It’s hard work, but somebody’s gotta do it…) Here are the ones that made the cut—and why we liked them so much:

1. Chocolate Almond Butter Pretzel Dunkers

For the perfect combination of salty and sweet, go right ahead and dunk your favorite pretzels (we like Glutino’s gluten-free pretzel twists) in some nut butter. We kicked the snack up a notch by dunking our pretzels in Angry Mills’ Chocolate Chaos caffeinated almond butter.

“This combo tastes like the chocolate-covered pretzels you’d get at the candy store.”—Jessica Prinzi, international regulatory specialist

“This almond butter is really chocolatey, and the caffeine and extra protein are major bonuses!”—Thomas Li, product development specialist

2. Kettle Brand Moscow Mule Potato Chips

Who needs booze when you can enjoy cocktail-flavored potato chips! These thick, crinkle-cut chips are also flavored naturally with ingredients like ginger, lemon, and lime oil.

“Literally a Moscow mule drink in a chip! So good!”—Jennifer Peña, video editor and producer

“These are really flavorful, with a nice hint of spice.”—Nick Marinelli, Director of Regulatory Affairs

3. Epic Bar Sesame BBQ Chicken Jerky Bites

These chicken jerky bites are totally swappable for fat-loaded sesame BBQ wings. And for just 90 calories, you’ll still enjoy a filling eight grams of protein (and just two grams of fat).

“Nice smoky barbecue flavor that’s perfect for summer!”—Jessica Prinzi, international regulatory specialist

“Very soft with a great mouth feel, and very easy to chew. A good light barbecue flavor.”—Dustin Elliott, senior brand manager

4. Three Jerks Maple Bourbon Churro Filet Mignon Jerky

Filet mignon beef jerky is a real thing—and if that alone isn’t tempting enough to your taste buds, a flavor like ‘maple bacon churro’ should be! Three Jerks describes it as “sweet and boozy.” Are you sold yet?

“You can definitely taste the bourbon in here! It has an interesting sweetness to it.”—Lauren Del Turco, associate editor

5. Krave Chili Lime Beef Jerky

Yes, a third jerky option is necessary when you’re opting out of fried wings and hot dogs galore. Krave’s chili lime jerky is so zesty and tender you’ll forget every piece of tough jerky in your past.

“A great combination of spicy and sweet—with a serious kick.”—Andres Arce, international relationships analyst

“This is the perfect spicy, high-protein snack!”—Jessica Prinzi, international regulatory specialist

6. All-Natural Chips and Salsa

Steer clear of sketchy ingredients in chips and dips and go for the more natural ones with Garden of Eatin’s Sesame Blues tortilla chips and Green Mountain Gringo’s medium salsa.

“One of the best salsas I’ve ever tasted.”—Brian Tanzer, Manager of Scientific Affairs

“The chips have a nice crunchy texture that feels really hearty.”—Lauren Del Turco, associate editor

7. Toffee Nut Butter-Dipped Dark Chocolate

Indulge your sweet tooth with clean ingredients and zero guilt by slathering protein-packed Nuts ‘N More Toffee Crunch high-protein peanut butter onto a piece of Endangered Species Chocolate Co.’s Supreme dark chocolate.

“This is a beautiful, luscious combination.” – Lauren Del Turco, associate editor

“A bonfire essential.” –Andres Arce, international relationships analyst

8. Angie’s Boom Chicka Pop Cheddar White Cheddar Popcorn

There’s something really satisfying about licking cheesy goodness off your fingers after a snack. Angie’s white cheddar popcorn lets you do just that—without any of the usual artificial colors and flavors.

“I will sneak this into the movie theater.” – Carl Borman, social media specialist

“Light and tasty, with a nice natural flavor.”—Nick Marinelli, Director of Regulatory Affairs


When you’ve been up late watching the game (or feeling groggy after a few beers), a can of PARTYAID is just what you need. The drink provides electrolytes to keep you hydrated and a whole slew of vitamins (including a bunch of Bs, C, and D) to help you bounce back.

“Tastes like a light-sugar version of my favorite energy drink. So yummy.”—Jennifer Peña, video editor and producer

10. Quest Sour Cream and Onion Protein Chips

Quest’s protein chips satisfy crunch cravings and pack all the intoxicating flavor of sour cream and onion without sacrificing your nutrition. At just 120 calories a bag, they’re fat-free and contain just five grams of carbs—with a whopping 21 grams of whey protein.

“These have that super-pungent but amazing odor of regular sour cream and onion chips—so satisfying.”—Lauren Del Turco, associate editor

11. Icon Meals Canadian Maple Protein Popcorn

If you’re going to treat yourself to some candied popcorn, you might as well get some protein out of it, right? With three grams of fat, 22 grams of carbs, and 10 grams of protein, Icon Meal’s maple popcorn is a more balanced sweet tooth-satisfier than your average treat. Good luck stopping after one serving!

“Breakfast waffle meets popcorn! HEART EYES.”—Carl Borman, social media specialist

“Perfect for anyone with a sweet tooth.”—Brian Tanzer, Manager of Scientific Affairs

12. Enlightened Crispy Marshmallow Treats

Our favorite childhood treat just got a healthier makeover. With nine grams of sugar and 15 grams of protein, they’ll satisfy your sweet tooth and keep you full.

“I could bring these to a party and people would think they’re the original rice cereal marshmallow treats. They’re definitely a good alternative.” –Andres Arce, international relationships analyst

“This is like a marshmallow bar and a rice cake had a child. I love it.” –Thomas Li, product development specialist

13. Zenify Zero Sugar Natural Stress Relief Drink

Any true fan knows that watching their team can be downright stressful. Zenify’s stress-relief drink is loaded with antioxidants (more than 15 cups of green tea’s-worth, to be exact) to help your body fight that final quarter freak-out. It also offers tons of B vitamins and vitamin C.

“If this helps with stress, I wouldn’t mind being stressed out. It’s sweet but not too sweet, and sugar-free! Perfect.”—Carl Borman, social media specialist

“Good flavor with a clean finish and zero aftertaste.”—Dustin Elliott, senior brand manager

14. Protes Tangy Southern BBQ Protein Chips

More macro-friendly than your average barbecue munchies, Protes’ chips are sweet and spicy, with just four grams of fat and 15 grams of protein.

“Great barbecue flavor and very crunchy!” –Jennifer Peña, video editor and producer

How To Finally Strengthen Your Weakest Muscle Groups

We all have a muscle group (or two) that just doesn’t want to pop (lookin’ at you, calves…), and they totally put a damper on our gym selfies. But even if you have genetically-challenged calves—or stubbornly small triceps—you do have some power to help them finally grow.

All it takes is a little strategy, courtesy of Kaged Muscle‘s Kris Gethin. Put Gethin’s advice to work as you train to balance out your bod and make the gains you crave.


Related: Fuel your workouts and your muscles with Kaged Muscle supps. 

Kris Gethin’s 3 Best Tips For Building Your Chest

For a chest that really pops, you need to hit your upper pecs hard. Maximize your chest day with these upper-body-pumping tips from celebrity trainer and Kaged Muscle CEO Kris Gethin. Take Gethin’s three strategies to the gym with you for a more effective, muscle-building workout.

Slug back your preworkout and get to it!


Related: Kaged Muscle supps are now available at The Vitamin Shoppe!

Level Up Your Tea Game With These Non-Traditional (And Delish!) Recipes

Tea is chock-full of ingredients that do our body good, and with so many varieties out there, you’re guaranteed to find a tea to sip for every need. Upset tummy? There’s ginger for that. Want to show your immune system some love? Hey, turmeric. Looking for an antioxidant boost? Brew up some hibiscus. (You get the picture.)

But that doesn’t mean you need to sip mug after mug to reap those benefits. With a little creativity, you can transform your average cup of tea into a luxurious latte, summertime drink, or even a snack. Put these fun recipes from Alvita to the test:

1. Easy Golden Milk

This warm and slightly spicy drink is comforting and soothing. Wondering what’s up with the black pepper? It helps your body get the most benefit from that immune and digestion-supporting golden turmeric!

2 cups unsweetened almond milk
2 teabags Alvita turmeric root tea
¼ tsp ginger powder
¼ tsp black pepper
1 scoop Reserveage Collagen Replenish Powder
2 tsp honey (optional)

In a small saucepan, heat almond milk until hot, but not boiling (about three to five minutes). Add teabags and let steep for five to eight minutes. Remove teabags and add ginger powder, black pepper and collagen powder. Stir until combined. Pour into mugs, add honey if wanted, and enjoy!

Related: What Happened When I Drank Golden Milk For 30 Days Straight

2. Hibiscus Fruit Roll-Ups

Who knew? Try mixing your favorite fruits with tea to make this kid-friendly recipe.

1 cup water
2 teabags Alvita hibiscus tea
1 cup sliced peaches (fresh or frozen)
1 cup strawberries
¼ cup sugar
1 Tbsp. lemon juice

Preheat the oven to 200 degrees. Boil water in a small saucepan and let tea bags steep for five minutes. Reduce heat to medium and add sugar to the saucepan. Let sit until about half the liquid has evaporated. In a blender, puree peaches and strawberries. Add pureed fruit and lemon juice to the saucepan and cook until mixture thickens (about 20 to 30 minutes). Spread mixture onto a baking sheet (lined with either a splat mat or wax paper) in a very thin layer. Bake for three to four hours—or until the mixture is no longer sticky to the touch. Let cool for 20 minutes. Place fruit leather on fresh wax paper and cut into long strips. Roll up to eat immediately or store in the refrigerator.

Related: How To Find The Best Herbal Tea For Your Needs

3. Spiced Iced Tea

This is not your average iced tea. The perfect combination of citrus and spice, the recipe is both soothing and refreshing.

6 cups water
4 whole cloves
1 cinnamon stick
2 teabags Alvita ginger root tea
2 teabags Alvita turmeric root tea
1 cup orange juice
1 whole orange, thinly sliced
1 whole lemon, halved

In a medium saucepan, combine water, cloves and cinnamon stick, and bring to a boil. Remove saucepan from heat and add all four teabags. Steep for seven minutes. Pour orange juice into a large pitcher and add orange slices and juice from the lemon. Strain tea into pitcher, and chill until cold. Serve over ice.

Related: Check out a large variety of teas from Alvita.

5 Ways To Crush It With A Resistance Band

Throwing barbells and dumbbells around isn’t the only way to build strength. With a set of resistance bands you can score a solid pump and push both your muscles and your cardio to the max.

These resistance band moves come in clutch when you’re traveling, need a break from the weights, or just don’t feel like leaving the house to hit the gym. Get ready to feel the burn:


Related: Find an energy bar to fuel your next workout. 

6 Ways To Use A Medicine Ball For A Total-Body Workout

When every single bench and squat rack at the gym is taken, there’s one highly underrated piece of equipment you can turn to for a solid workout: the medicine ball.

No, the med ball isn’t just for abs twists and crunches. With these six moves, you can use that ball to light up just about every muscle in your body. (Don’t worry, your core will still get plenty of love.)


Related: Find a performance supp to pump up your workout. 

4 Dr. Axe-Approved Shots That’ll Make You A Day Drinker

Say the word ‘shots’ and you’ll be hard-pressed to find someone who doesn’t associate it with empty calories, hangovers, and poor decisions. But with these health shot recipes, created by the Dr. Axe team, you can swig a potent dose of nutrition and body-benefiting ingredients—with no morning-after regrets. All you need are a few simple ingredients, a shot glass or two, and a desire to feel good.

Meet your new drinking habit:


Balance Shot

We use apple cider vinegar for just about everything—in salad dressing and as a clarifying hair rinse—so it’s no surprise it’s the star player in this balance-promoting shot. After all, ACV has been shown to support heart and immune health, as well as healthy blood sugar levels. (Research published in the Journal of the American Dietetic Association even found that ACV modulated the effect of a high-carb meal on blood sugar levels.)

Related: I Tested 7 Different Health And Beauty Uses For Apple Cider Vinegar

Meanwhile, coconut water and Himalayan pink salt provide electrolytes sodium, potassium, and magnesium, which help your muscles and blood (among other things) function properly, according to the National Institutes of Health.

Last but not least, cayenne, which contains capsaicin, supports immune health by mediating the production of pro-inflammatory molecules called cytokines, according to a paper published in Cellular Signaling.

Gut Shot

This concoction contains a number of gut-friendly ingredients to keep you moving and grooving. Ancient Nutrition’s Turmeric Bone Broth Protein provides a dose of the golden spice that’s trending for its immune-supporting powers. Plus, a study published in the Journal of Alternative and Complementary Medicine found that daily turmeric consumption helped participants with digestive health issues.

Ginger is another big shot in the world of natural gut aids. This warm, spicy-flavored root has been used throughout history to soothe the stomach—especially when dealing with nausea.

We’re willing to bet flaxseed oil is the ingredient that caught you off guard here. Here’s the deal: Flaxseed oil contains a fat called alpha-linolenic acid (ALA) that the body converts into the omega-3s EPA and DHA. The theory: These fatty acids can support gut health and digestion because they contribute to the structure of cell membranes, potentially helping the gut act as a barrier between what we consume and our bloodstream, according to research published in World Journal of Clinical Cases. (These fatty acids also interact with immune cells and play a role in our immune function.)

Related: All The Things You Didn’t Know Omega-3s Could Do For Your Health

Immune-Support Shot

You’ll see a few familiar ingredients here, like immune-supporting cayenne and ginger. In addition to its stomach-soothing abilities, ginger also acts as an antioxidant in the body, fighting stress-inducing free radicals and mediating the production of those pro-inflammatory molecules, according to a review published in International Journal of Preventive Medicine.

Lemon provides a zippy flavor, and one of the best-known antioxidants out there: vitamin C.

Weight-Support Shot

If weight management is top priority for you, this is just the shot you need. We don’t need to sell you on the importance of protein; you probably already know that protein helps you feel full and supports metabolism-revving muscle mass. Ancient Nutrition Greens Bone Broth Protein provides an extra boost of nutrition by adding alfalfa and oat grass into the mix.

Grapefruit juice is perhaps one of the most weight loss-friendly fruits out there. Not only is grapefruit lower in sugar than many other fruits—half a fruit comes in around eight grams—it also contains a compound called nootkatone that may wield some weight-management power. This compound activates an enzyme called AMPK that controls energy metabolism a.k.a how many calories the body burns through.

Get this: A study published in the Journal of Medicinal Food found that obese participants who ate half a grapefruit before meals for 12 weeks lost a significant amount of weight and improved their insulin sensitivity.

And then there’s peppermint oil. You probably associate peppermint with toothpaste or tummy-soothing tea, but research out of Wheeling Jesuit University suggests it may help tackle cravings. The study found that when people smelled peppermint oil every two hours for five days, they ate fewer total calories—specifically, fewer calories from fat and sugar—than those who did not. Plus, it makes this shot taste like a yummy cocktail!

Related: Shop a number of superfoods to increase your daily intake of the good stuff.

8 Pullups To Challenge Your Upper Body

Pullups are perhaps the ultimate upper-body move. With just a bar, you can build your lats and arms—and engage your core. But if you thought you’d mastered the pullup and reaped all of the gains it has to offer, these eight pullup variations will make you think again.

See how many reps of the following moves you can crank out. We’re willing to bet you’ll be shaking pretty quick…

Related: Find a performance supplement to give your workouts an extra edge. 

9 Battlerope Moves To Build Strength And Get Shredded

If trudging away on the treadmill isn’t your idea of a good time, getting that cardio in can be a struggle. That’s where battleropes come in. Get your hands on this easy-to-use gym tool and you can spike your heart rate while still building strength.

Add one (or a few) of these nine battleropes moves to your next workout for some high-intensity cardio—or the perfect finisher after a lift. Check ’em out and get ready to feel the burn everywhere:

Related: Find a preworkout formula to fire up your next gym session. 

We Put 5 Natural Deodorants To The Test—Here’s How They Held Up

There’s a nasty little rumor floating around out there that natural deodorants just plain, well, stink. Anyone who tells you otherwise? They haven’t gotten a whiff of their pits lately.

No one wants to smell—even in the name of going natural—but just how much truth is there to the rumors? Is it so impossible that we might be able to keep our pits chemical-free without offending other people’s senses? Five of our bravest Health Enthusiasts volunteered their underarms in the name of giving natural deodorant a fair trial—and the results are in.

Nubian Heritage 24-Hour All-Natural Deodorant in Indian Hemp and HaItIan Vetiver

Tested by What’s Good associate editor Lauren Del Turco

“I have been a longtime lover of my Dove Go Fresh Cool Essentials. It keeps my underarms dry, even when it’s absurdly hot out (and I’m a sweaty person), plus it smells like squeaky-clean cucumbers. The Nubian Heritage deodorant felt a little wet and gloppy going on, but it had a light and pleasant scent. My pits felt a little stickier than usual when I was outside in the summer heat, but otherwise I didn’t really notice a difference throughout my normal day.

The real test would be wearing this stuff to the gym, so I wore the deodorant for my usual morning strength-training session. I was dripping more than usual from my underarms, but I still didn’t feel self-conscious about how I smelled, which was a huge win. (Other natural deodorants I’ve tried have all failed the gym test.) I felt confident in this stuff, so I decided to do something bold: I wore it to hot yoga. I sweat everywhere, but was surprisingly stank-free! Seriously impressed.

I also really loved that this deodorant didn’t leave a hard-to-get-off residue on my armpits that I’d have to ferociously scrub away in the shower. I’m not sure if I really love the scent of this one enough to use it every day, but I plan on trying out another scent from this brand now that the experiment is over.”

Related: I Stretched For 30 Days With The Goal Of Touching My Toes—Here’s How It Went

Schmidt’s Natural Deodorant in Lavender + Sage

Tested by What’s Good video producer and editor Jennifer Pena

“I’ve been using Secret Powder Fresh solid for years because it’s the only one that hasn’t let me down in the stank department.  I perspire a lot under my arms, especially when it’s hot and humid out or when I work out.

In comparison to my usual product, I was really surprised at how well the Schmidt’s natural deodorant held up while I slept and throughout my day-to-day stuff. Because the deodorant went on so nice and light—and I’m extremely skeptical about natural deodorants—I kept reapplying it just to be sure.  But it survived all sorts of outfits, busy days at work, and long walks outside. The lavender made me feel really fresh—major bonus!

The big test was an outdoor workout on a very hot summer day. Honestly, I’m not sure how well any deodorant could handle those conditions. I definitely had some stink pouring out of me, so I’ll probably stick to my Secret before workouts.”

Schmidt’s Deodorant in Bergamot + Lime

Tested by Head of Content and Customer Engagement Lisa Chudnofsky

“I normally use Secret Invisible Solid, and don’t find my pits sweaty or smelly (at least I don’t think?) unless it’s really humid outside. I tried the Schmidt’s Bergamot + Lime jar, and was shocked by how much I liked it. Delicious smell (I actually found myself sniffing my pits when no one was looking, just to get a whiff!), and the same coverage I get from the Secret.

The only reason I wouldn’t give it a 10 out of 10 is because of the whole jar situation. I much prefer using a stick to get even and quick distribution. The spatula included was tiny, and although the deodorant spread on okay (like a room temperature butter), it took a while to cover the entire armpit. Definitely more of a process than my usual swipe-and-go. But luckily the product also comes in stick form—I already placed my order on VitaminShoppe.com.”

Related: Why Do Some People Sweat More Than Others?

Crystal Stick Body Deodorant

Tested by editorial graphic designer Samantha Dimsey

“I usually use a basic Dove deodorant—and the Crystal natural deodorant was definitely different! The Crystal deodorant was a clear, solid stick, but it wasn’t wet at all, so it felt like I wasn’t putting anything on. It didn’t have a scent and didn’t leave any marks on my shirt. I realized after the first day that you’re supposed to lightly wet the deodorant stick before applying it—but it had worked really well even when I applied it dry!

I don’t normally sweat a lot, but I didn’t feel insecure about sweating or smelling at all when using this—I really didn’t feel any different than I did wearing my normal deodorant. Now that I know the natural stuff works so well, I’ll probably switch over.”

Tom’s of Maine Long-Lasting Stick Deodorant in Lavender

Tested by What’s Good senior editor, Lisa Basile

“Here’s my deal: I usually either don’t use deodorant at all or use a powder antiperspirant when I’m worried about smelling bad. A huge part of why I limit my antiperspirant use is to keep my body as chemical-free as possible—so I was eager to try the Tom’s deodorant, since it’s more natural. I have to say, it smelled really, really, really good (sort of like a light, airy, lavender-filled field). It went on smooth—not gloppy— and it didn’t irritate my sensitive armpit skin at all.

I’d definitely use this again, since my sweat usually isn’t profusely gross-smelling and my main workouts happen in water (which sort of keeps you fresh-smelling). However, for VERY sweaty people or people who are constantly active, I’d say this might be a little light. If I were outside in 90-degree weather a lot or working out really hard, I think I would probably want something a little more heavy-duty. But for every day, this is great.”

Related: Shop the full selection of health-conscious bath and beauty products.

This High-Protein Shake Will Drive Peanut Butter Lovers Wild

Peanut butter goes well with pretty much anything. We’ll take it generously spread onto apple slices, with pretzel sticks, straight from the jar, or in our post-workout protein shake. (Two tablespoons pack almost eight grams of protein, after all!)

Make your next protein shake as powerful as it is tasty with this simple recipe. It also uses ground flaxseed for a boost of healthy fats, fiber, and a smidge more protein. Oh, and did we mention this shake is plant-based? Check it out:

Related: Check out Garden of Life SPORT’s vanilla plant protein. 

It’s Hot Out There—Put Your Aminos On Ice!

Getting those BCAAs in after a tough workout is a major key for muscle recovery and growth. And with amino flavors like sour candy, blueberry lemonade, and fruit punch, we have no problem glugging down the amino acids our muscles will use to rebuild.

You may not be drinking your aminos poolside this summer, but with these fun amino concoctions, you’ll feel like you’re on a resort vacation. Muscle recovery fish bowl drink, anyone? 

Related: Make your own amino slushies with one of BPI Sports’ amino supps. 

9 Moves To Step Up Your Pushup Game

No matter how much you can bench, pushups are probably still a part of your chest day routine. And they should be! This foundational bodyweight exercise lights up your upper girdle, making those pecs really pop.

Plus, with a little creativity, you can switch up your pushups to target those triceps, set your core on fire, and more. Mix one (or more!) of the following nine pushup variations into your next gym session to really hit your chest from all angles.

Related: Find a performance supplement to help you kick your next workout into high gear. 

Can You Spell These Adaptogens? Play Along!

Adaptogens—compounds found in certain herbs and natural substances that help the body adapt to stress—are some of the coolest supplements on our radar right now. Seriously, research shows that adaptogens can support mental and physical performance in the short-term and overall vitality and energy in the long-term. (You can read more about their awesomeness here.)

If there’s one downside to adaptogens, though, it’s that they’re hard as heck to spell. Ashwa-huh? We put people’s spelling skills to the test and hosted an adaptogen spelling bee—check it out:

Related: Check out a variety of herbs and natural supplements.