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If you think your Devotion Ice Shaker is just for water, think again. Did you know it’s a double-wall, vacuum-insulated protein shaker cup that keeps drinks cold for over 30 hours or hot for hours longer than your coffee cup could ever do? Whether you’re mixing a post-workout protein shake, sipping a hot Devotion proffee, or prepping protein pancake batter for the week, the Devotion Ice Shaker is the best insulated shaker bottle you’ll ever own. Here we’ve put together all the creative and practical ways to use this amazing shaker cup 1. Protein on the Go No more clumps or warm shakes. The Ice Shaker can mix our protein powder into a smooth, creamy shake with over 20g of protein per serving. Your shake stays cold and fresh for hours, making it the perfect post-workout protein shaker cup to carry to the gym no matter the weather. 2. HydroFLEX™ Hydration for the BEST tasting way to get your water in Upgrade your water with Devotion HydroFLEX. Add water and ice to your Ice Shaker, toss in HydroFLEX, and you’ve got a refreshing, sugar-free, dye-free hydration drink with Vitamin C, B vitamins, magnesium, sodium, and potassium. Your Ice Shaker keeps it ice cold all day long, so you’ll never get stuck with lukewarm water again. 3. Proffees & Protein Lattes (Hot or Cold!) Want to save money and get your protein in? Skip the coffee shop. Use your Ice Shaker as a protein coffee shaker cup for iced lattes or hot protein coffees. The insulated stainless-steel design keeps your coffee hot for hours or your iced latte perfectly chilled. Just add Devotion protein powder, coffee, and shake. It’s like being your very own barista every day. 4. HydroFLEX™ Mocktails Where happy hour meets hydration with HydroFLEX mocktails. Add sparkling water, ice, and your favorite HydroFLEX flavor. Cucumber melon, peach mango, or classic margarita and even pina colada. We’ve got a flavor you’re sure to crave.  It’s a sugar-free, alcohol-free mocktail with B vitamins and flavor. Check out some of our very own mocktails in our recipes 5. Protein Pancake/Waffle Batter Batch prep your protein pancake or waffle batter right inside the Ice Shaker. Store it in the fridge, and each morning, just pour out what you need for fresh, fluffy pancakes made with Devotion protein powder. No mess, no measuring—just easy, high-protein breakfasts in minutes. BONUS – This makes it super easy for the kids to get in the kitchen and help too. 6. On-the-Go Snack Cups or salad dressings Your Ice Shaker isn’t just for drinks. Use it as a snack container or even for overnight oats, high-protein yogurt parfaits, or protein pudding. You can drop the kids snacks inside for sports practice or no mess car snacks. Making salad dressing?  Shake it up right inside and store in the refrigerator for an easy mess free pour when it’s salad time.   The leak-proof lid keeps everything secure, while insulation keeps it cool until you’re ready to eat. It’s the ultimate meal prep snack container for busy days.   BOTTOM LINE:  The Devotion Ice Shaker isn’t just for keeping water cold—it’s the most versatile shaker cup on the market. From protein shakes and smoothies to hot protein coffee, pancake batter, and HydroFlex mocktails, this insulated shaker bottle keeps your drinks at the perfect temperature while making healthy eating easy and delicious. Ready to upgrade your routine? Grab your Devotion Ice Shaker cup and pair it with Devotion protein powders and HydroFLEX for endless ways to stay on track with your goals.

Protein shakes are now a common part of many people's fitness and wellness routines. Regardless of whether you're an experienced athlete, a casual gym-goer, or just looking to keep a balanced diet, knowing when and how to incorporate protein shakes can really impact your outcomes.  Protein is one of the three macronutrients that our bodies need every day for energy and to help us feel our best. If you're adding protein shakes to your routine, you may be wondering how many servings of protein per day you can safely consume, when to drink them, and what the maximum limit of protein intake is. In this article, we'll go over everything you need to know to optimize your protein intake and match it to your body's needs and training objectives. People often opt for protein shakes for a variety of reasons. Whether it's to build muscle, lose weight, gain weight, or aid in recovery from an injury or illness, these shakes can serve multiple purposes. Protein smoothies can be beneficial for all of the above reasons, depending on ingredients and how frequently you consume them. Before you grab that scoop and start shaking, it's important to consider how many servings of protein each day is right for you. You need to consider your muscle growth and repair goals, as well as how they fit into your daily routine. What are Protein Shakes? The Cambridge Dictionary has an official definition for the word "protein shake": "a drink made by mixing protein powder (a powder that contains a substance which helps the body develop and become strong) with milk or water." Some individuals do make protein shakes by blending protein powder with liquid, veggies, fruits, and other things in a blender, but that's truly a smoothie. Let's use the dictionary definition for the sake of this conversation. A protein shake is just a scoop of protein powder mixed with water, usually providing 20 to 30 grams of protein. Not all protein powders are the same. Animal-based protein powders, such as whey and casein sourced from milk, provide all nine essential amino acids. So, when choosing protein powder as a substitute for other protein sources, it's important to select options that include all the essential amino acids. Why Does Our Body Need Protein?  Each day throughout our lives, our muscles exist in a constant state of change, as they undergo partial breakdown (referred to as muscle protein breakdown) and partial rebuilding (known as muscle protein synthesis). Two highly effective methods to enhance muscle protein synthesis include engaging in resistance-based exercises, such as weightlifting, and ensuring sufficient protein consumption. Consuming protein after exercising boosts muscle protein synthesis more effectively than just exercising or resting without any protein.  When aiming to lose weight and keep a calorie deficit, ensuring adequate protein intake is crucial. If you don't have it, your body might start to use muscle tissue for energy. A study published in Current Opinion in Clinical Nutrition and Metabolic Care indicated that increasing protein intake while on calorie-restricted diets aids in maintaining lean muscle mass and facilitates fat loss. Protein also helps to slow digestion, leading to a prolonged feeling of fullness. This feeling of fullness is especially useful for managing those mid-afternoon cravings or late-night munchies. Studies have repeatedly demonstrated that meals rich in protein enhance feelings of satiety and lead to a decrease in calorie consumption afterwards. Devotion Protein features an 80/20 blend of whey isolate and micellar casein, providing both rapid and slow digestion to help you feel full longer. As we grow older, it becomes increasingly vital to preserve our muscle mass. As people age, they often experience a loss of lean muscle, known as sarcopenia. This condition can result in reduced mobility and an increased risk of falls. Research suggests that older adults should increase their daily protein consumption to support muscle maintenance and functional strength. What is the Daily Recommended Amount of Protein?  When considering how many protein shakes a day to consume, it's important to take into account your overall protein requirements for the day. Healthy individuals require approximately 0.36 grams of protein per pound of body weight. Athletes need between 0.59 and 0.82 grams of protein per pound of body weight, depending on how often and intensely they train. The lower limit (0.59g) is typically better suited for endurance sports such as distance running, tennis, cycling, or football. The upper limit (0.82g) is intended for workouts focused on strength, such as bodybuilding, powerlifting, functional fitness, or rugby. This straightforward formula can help you determine the total amount of protein you need to consume each day, including both food sources and your protein shakes. If you weigh 154 pounds and engage in moderate exercise most days weekly, you would take your weight and multiply it by 0.59: 154 pounds x 0.59g/pound = 91g protein each day. If you consume three meals a day, each meal should include around 30 grams of protein, which is approximately 4.6 ounces of grilled chicken breast. If your meals aren’t high in protein, protein shakes can effectively fill in the gaps. However, if you weigh 242 pounds and follow a rigorous 2-a-day weight training routine, your protein needs could exceed 200 grams: 242 pounds x 0.82g/pound = 198g protein each day. Getting this high amount from food alone can be quite challenging unless you’re prepared to eat about 6–7 servings of chicken daily... which could become quite monotonous in no time. This size and type of athlete may find it helpful to consume two or three protein shakes a day to reach their nutritional goals. How Much Protein Is Absorbable Per Dose by Our Bodies?  Because of the ongoing process of muscle tissue breakdown and synthesis, it's generally advised to divide your protein intake into 3-4 evenly sized doses throughout the day, whether in the form of meals or shakes. Nonetheless, consuming excessive calories from any source can result in weight gain, indicating there is a maximum amount of protein that is advantageous. The rate at which you digest and absorb protein can vary depending on the other components in your meal or protein shake, such as milk, water, fruit, and fat sources, as well as the type of protein you select, whether it's whey, soy, casein, or another option. How Many Protein Shakes a Day Should You Consume?  It doesn't matter if you consume 2 or 3 protein shakes a day; what matters is the amount of protein you get each day for your progress.  For those who exercise, the ideal daily protein intake falls between 0.64-0.91 grams per pound of body weight, with the specific amount varying based on your individual goals. While it's possible to obtain all of this from your diet, protein shakes offer a practical solution to guarantee you're receiving the necessary high levels of various amino acids essential for muscle growth and recovery. Best Timing to Consume Protein Shakes for Maximum Results The timing of your protein shake can significantly influence your outcomes, whether your goal is to build muscle, shed fat, or recover effectively. Protein Shake Before or After Workout? This is a frequently asked question, and the response varies based on your objectives and schedule. After Workout (Post-Workout): Ideal for Muscle Recovery This is the most frequent and impactful time. Following resistance or endurance training, your muscles experience breakdown and require amino acids for recovery. Having a protein shake within 30 minutes after your workout can be beneficial to: Reconstruct muscle fibers Accelerate recovery Avoid muscle soreness  Before Workout: Ideal for Lasting Energy A protein shake before your workout can help prevent muscle breakdown and provide you with steady energy, especially if you're exercising early or haven't eaten in a while. Pair it with a quick-digesting carbohydrate, such as a banana, for the perfect pre-workout energy boost. Here's a helpful tip: If you've had a good meal 1–2 hours before your workout, a shake after your training is more important than one before. Morning Shakes Having a protein shake in the morning can aid in managing hunger, balancing blood sugar levels, and establishing a positive start for the day ahead. If you're pressed for time or practicing intermittent fasting, a morning shake can be a quick and easy way to begin nourishing your body.  Between Meals (Snack Replacement) Enjoying a shake between meals can help manage cravings and support muscle protein synthesis all day long. This is particularly beneficial during fat-loss periods when hunger hits.  Before Bed A slow-digesting protein shake, such as casein, before bedtime helps nourish your muscles overnight. Devotion Protein is an excellent option for nighttime recovery because it features a blend of whey isolate and micellar casein in an 80/20 ratio. This combination provides the quick absorption benefits of whey protein isolate while also offering a sustained release of amino acids from micellar casein. As a result, your muscles receive continuous nourishment throughout the night. Common Mistakes with Protein Shake Timing Protein shakes can be beneficial, but improper timing and usage can diminish their effectiveness. Neglecting Post-Workout Nutrition Delaying protein intake after a workout can impede your recovery. Your muscles act like sponges immediately after a workout, eager to soak up nutrients. Excessive Dependence on Shakes Shakes are meant to enhance your diet, not to consistently take the place of actual meals. Whole foods offer extra vitamins, minerals, and fiber that shakes simply can't provide. Consuming All Your Protein in One Go Protein is most effectively absorbed when consumed at various times throughout the day. Rather than having two shakes back-to-back, try spacing them out to support muscle protein synthesis throughout the day. Can Excessive Protein Be Dangerous? The ideal amount of protein varies from person to person; it truly hinges on your individual goals, lifestyle, and how active you are. A typical guideline is to target approximately 20–25 grams of quality protein in each serving to aid in muscle repair and growth. Some individuals might find it advantageous to consume slightly higher amounts, 30 to 45 grams per serving, particularly if their goals include building muscle, enhancing strength, or preventing muscle loss as they age. Typically, recommendations are usually within the range of 20 to 45 grams per dose. To determine how many protein shakes a day you should consume, begin by assessing your overall daily protein requirements. From there, you can adjust based on your meals and the number of shakes you plan to include. If you have a high-protein lunch and dinner, a single shake in the morning, whether as part of your breakfast or afterward, could be sufficient to reach your daily target. If you train in the afternoon and have a long break before your next meal, having a second shake after your workout can aid in recovery and promote muscle growth. While some people are concerned about the implications of consuming too much protein, there is no need to worry if you are otherwise healthy and follow a balanced diet. Just make sure you consume enough fiber, complex carbohydrates, good fats, and vitamins to maintain your overall health. Final Thoughts Protein shakes serve as an effective resource for enhancing muscle growth, helping recovery, and promoting overall health. Try to have 2–3 shakes each day according to your requirements, and schedule them around your workouts, in the morning, or as snacks between meals. For a clean and tasty choice, Devotion protein shakes simplify the journey of staying on track. Combine them with whole foods, and allow your nutrition to function more efficiently. Are you prepared to level up your nutrition game? Consider adding Devotion protein shakes to your routine and experience the difference for yourself. Frequently Asked Questions What do we need protein for?  Our muscles are in a phase of breaking down and then partially growing back up (muscle protein synthesis). Eating enough protein stops the breakdown of muscle protein and increases muscle protein synthesis, and preserves lean muscle mass. How much protein do I need to consume every day?  Healthy individuals should strive for at least 0.36 grams of protein per pound of body weight. Athletes should target a protein intake of 0.59 and 0.82 grams of protein per pound of body weight.  How many protein doses should I take each day? Many people find it helpful to divide their protein intake into 3-4 evenly sized doses to consume at various times during the day.  Is it dangerous to consume too much protein?  No. No studies have demonstrated any harm from protein in healthy individuals.

Skip the sugar-filled coffee drive thru drinks and upgrade your daily latte with Devotion Nutrition. By blending in our protein powders, you can enjoy all the vibes while fueling your body with protein. From hot and frothy to iced, whipped and even blended, here are five ways we love to latte.  You can even take your proten with you in one of our trial packs and add it to coffee when you're traveling and even at work. 1. Hot Gingerbread Latte Warm, frothy, and spiced just right. Using Devotion Gingerbread protein powder, this latte tastes like the holiday in a cup. It's cozy, festive, and packed with 20g protein to keep you satisfied. GRAB THE RECIPE HERE 2. Iced Caramel Macchiato Your coffee favorite, made healthy and taastes EVEN better. A chilled espresso poured over creamy almond milk mixed with Devotion Salted Caramel Cone protein powder. Is the best way to start your day or a midday pick me up. You can even add a drizzle inished with sugar-free caramel syrup or whipped cream when you're feeling fancy.  It's sweet, salty and protein-powered. GRAB THE RECIPE HERE 3. Blended Mocha Java Chip Latte A frosty, treat without the sugar bomb. With Devotion Mocha Java Chip protein powder, coffee, ice, and optional sugar-free chocolate chips, this frappe style latte tastes indulgent but saves you all of the sugar and has over 20g of protein. GRAB THE RECIPE HERE 4. Sinful Cinnamon Classic Latte The ultimate morning pick-me-up. Hot espresso blended with Devotion Sinful Cinnamon protein powder delivers all the cinnamon and spics flavor you crave in a creamy, energizing, sugar free latte. GRAB THE RECIPE HERE 5. Blueberry Muffin Cold Foam Latte Light, fruity, and a coffee that hits the spot any time of day. Froth Devotion Wild Blueberry Muffin protein powder with milk to create a sweet cold foam topping for iced coffee. It’s like a fresh blueberry muffin in latte form and it comes without the sugar crash. GRAB THE RECIPE HERE ANY WAY YOU LIKE TO LATTE DEVOTION HAS YOU COVERED Whether you like your lattes hot, iced, classic, or blended, or even whipped. Devotion makes it easy to sip smarter. These sugar free, high protein coffee recipes are the perfect healthy swap for your morning coffee order. Saving you money and time in the drive thru, keeping you energized, satisfied, and devoted to your goals.    

Despite its perception as a workout supplement, whey protein benefits reach much farther than the fitness world.  Most have the perception that protein powder should only be used by athletes.  This however is very outdated and not true. Not only is it known to help with managing weight and growing muscles, but it’s also been known to reduce the effects of aging. Let’s see some factors that lead to aging and examples of how whey protein can help to combat this all. PREVENT MUSCLE & STRENGTH LOSS With athletes getting adequate protein intake is vital to gain as well as preserve muscle mass.  As we age, enough daily protein is even more essential, since the aging process threatens the loss of all that hard-earned muscle through a process called sarcopenia. This muscle wasting and slow decrease in strength happens to everyone as they age, even if you are a gym addict. Maintaining your muscle mass is important in posture, keeping you mobile as you age and that muscle will also help you to burn more fat at rest (even when you’re sleeping). EASY TO ADD DAILY The aging process hits with a 1-2 punch because our protein needs increase over time, and our ability to synthesize proteins decreases with decreases in the natural hormonal process. Testosterone, IGF-1 as well as HGH.  This means it becomes harder to meet the aging body’s protein needs, and the result is less muscle mass. The biggest challenge in meeting the protein needs of the body as we age is the physical challenge of eating enough protein. Protein powder is an excellent way to meet protein requirements in a low bulk form since its convenient and easy to consume. Whey protein is an excellent protein source for anyone over the age of 30.  Plus it is super cost effective.  LOOK YOUNGER Whey protein is high in BCAA’s, especially leucine, which is considered one of the most important branched chain amino acids for protein synthesis. BCAA’s are also responsible for helping collagen protein synthesis, so they play a huge role in the condition of the hair, skin, and nails.  This keeps you looking younger while you are working on keeping all of your hard-earned muscle.   BOOST IMMUNITY AND PREVENT OSTEOARTHRITIS Another age-related benefit of whey protein is the ability to fortify bone and prevent bone fractures. Whey protein also contains high levels of cysteine, an amino acid which boosts glutathione production. Glutathione, an antioxidant with powerful anti-aging effects, declines naturally as we age, and since it relies on the presence of cysteine, adding whey protein into a meal plan can guard against age related diseases. RAISE METABOLISM AND INCREASE FAT LOSS Whey protein has amazing effects on glucose metabolism as well. It reduces glucose levels in healthy people while hindering glucose tolerance in diabetic and the overweight. When you consume whey protein on a consistent basis with your otherwise high protein meal plan the result is a reduction in body fat and an increase in fat oxidation. Whey protein does this by releasing leptin which helps you feel more satisfied and fuller longer.   I could go much more in depth and talk about even more benefits of whey protein, not only for your everyday athlete but even more so for us as we age. If you haven’t been adding whey into your meal plan, do yourself a flavor and add it daily.  

It would be great if there were a universal remedy for achieving quick results in beauty, health, and sports. However, no one has yet invented such a “magic pill”. There is an effective supplement that helps people reduce time and increase their body's capabilities — creatine. The beneficial properties of creatine before a workout are well-known to all athletes. It is produced naturally in our bodies from the amino acids glycine, methionine, and arginine. Athletes add it to their diets to increase endurance and recover faster after gruelling strength training. Although creatine is considered safe, the debate continues: creatine before or after workout? When does the supplement provide the greatest benefit? And what is the optimal schedule for taking it? The effect of creatine before a workout on muscle strength and endurance Can I take creatine before workout? It is standard practice. It increases ATP (adenosine triphosphate) levels, which is the main source of energy during intense exercise, such as sprinting or weightlifting. Increased ATP levels help muscles work harder: lift heavier weights, do more sets, and withstand stress. The creatine before and after format is suitable for those who want to recover faster and give their all during sets.  For beginners in fitness and weightlifting, it is useful to learn about what creatine is as a dietary supplement. Creatine pre workout is an easy way to get more out of your workout without overloading your body. The main reserve produced by our body — about 95% — is concentrated in the skeletal muscles in the form of creatine phosphate, which quickly releases energy during strength training. The average amount of creatine in an adult's body is 120 grams, but when the muscles are saturated, it can reach 160 grams. The main sources of creatine in food are meat and fish, but to reach an effective dose, you'd need to consume over a kilogram of beef or tuna daily. Since we naturally lose 1-2 grams of creatine per day, these losses should be replenished. While food alone can help, it's much easier with sports nutrition. Devotion Nutrition offers versatile supplements that support your daily intake and can be easily incorporated into your routine. The dependence of ATP levels on creatine Muscles need energy to work, and the main source of this energy is the ATP molecule. The human body stores a small amount of this molecule, and the rest is synthesized using three systems: creatine phosphate, glycolytic, and oxidative. The first is the fastest and most important for short, intense workouts. Taking creatine pre workout enhances this first system. When ATP is depleted during bench presses, squats, or sprints, ADP remains — the “discharged” form. Creatine replenishes phosphocreatine stores in the muscles, which helps to restore ATP and continue working at high power quickly. Therefore, creatine as pre workout improves efficiency, explosive power, and endurance. How the connection between ATP and creatine affects training The use of supplements affects muscle strength and growth. First, this is due to increased load and improved conditions for protein synthesis: the basis for new muscle fibers. And it all starts with — is creatine pre workout. The supplement does not fill muscles with water — it triggers processes that affect muscle growth. To support this process, creatine can be added to daily drinks such as smoothies or recovery blends. One easy and effective option is using it in a mocktail recipe together with HydroFLEX. This helps maintain consistent intake and adds variety to your supplementation routine, making it easier to stay on track with performance-focused goals. The benefits of creatine before a workout from a scientific point of view Studies show different results, so it is impossible to say for sure whether it is better to take creatine before workout or after. As Richard B. Kreider and Douglas S. Kalman note: "Participants supplemented with creatine had significantly greater isokinetic (+10%) and isometric (+21%) knee extension strength during recovery from exercise-induced muscle damage." But how does this happen scientifically? Arguments in favour of taking creatine “before” exercise Is creatine a pre workout? Yes, and here's what it does when taken creatine before a workout: Increases strength and power. Creatine increases ATP levels, the main “fuel” molecule, which helps you lift more and work harder. Increased endurance. Taking creatine before a workout delays fatigue, especially during high-rep or long sessions. Faster recovery. Creatine accelerates ATP resynthesis, which helps muscles recover faster between sets. Visible external effect. Due to water retention in muscle cells, muscles look more “full” and dense. Improved athletic performance. Sports where explosive starts are important — sprinting, basketball, wrestling — also benefit from creatine before a workout. Long-term mass is built up. Continuous intake has an accumulative effect: muscles get more energy, you train better, and mass grows. Creatine before workout works great when taken before training. You can find delicious recipes for breakfast on the Devotion Nutrition website. The main thing is to stick to the regimen and not forget your daily dose to maintain the right level of ATP in your muscles. How does taking supplements “at any time” affect the results? Condition Dosage/Intake regimen Basic regimen 3-5 g of creatine per day Loading phase 10-20 g daily for 7-14 days, divided into 2-4 doses No loading 3-6 g twice a day: in the morning and 30 minutes before lunch or immediately after training On non-training days 3-5 g in the morning   On training days 1st serving: 30 minutes before training2nd serving: immediately after training It is best to combine creatine before a workout with protein shakes, sports drinks, or juice — the insulin response helps deliver creatine to the muscles faster. Some forms of the supplement already contain carbohydrates for better absorption. The effect of creatine on athletes' digestion More than 80% of athletes in various disciplines use creatine regularly, including creatine and pre workout regimens. Scientific reviews and meta-analyses have not identified any dangers when taken correctly. Dosages of up to 25 g per day did not affect creatinine levels or impair kidney function. Supplements that improve digestion can be purchased on the Devotion Nutrition website. The main thing is to follow the recommendations: take breaks between courses and don't exceed the dose. Sometimes, during the loading phase, digestive problems such as bloating, cramps, and diarrhea may occur. This is due to the quality of the supplement or the sensitivity of the gastrointestinal tract. Reduce the dose or choose a different form of creatine before a workout. The supplement isn't recommended for people with chronic diseases, those undergoing medical treatment, adolescents, pregnant women, and nursing mothers. What are the benefits of using creatine before a workout? Take creatine daily for 3-4 weeks, then take a break for the same time. Then repeat the cycle described in the table above. Without training and regular intake, muscle growth is impossible — creatine only works when combined with exercise and accumulated reserves. The advantage of the supplement is its fast effect and long-term results, which will last and influence further training. With increased loads, faster recovery, and a sustained pace, progress will not be long in coming. Over time, this stimulus leads to increased strength and muscle growth. Even when the effect of creatine and pre workout disappears, the real results remain. Drinking throughout the day helps the body absorb creatine better and prevents dehydration. Try to drink about 8-10 glasses of water — if you have an active lifestyle, you need to increase the amount of water you drink. Devotion Nutrition offers an interesting perspective on its role in the diet. Can I take creatine before a workout? Yes, taking creatine before training is an effective approach. In this case, it helps your muscles use more energy from the very first repetitions when you are training for strength, speed, or explosive endurance. Consistency and training during supplementation cannot be cancelled. The supplement is not a substitute — it is an aid to training. As a result, you recover faster, the load increases, and with it, your muscles. Contact us for advice on supplements, their form, and dosages. FAQ When to take creatine: before or after training? Creatine supplement helps improve performance from the start of your workout, but the main thing is to take them daily. How long before training should creatine be taken? Ideally, 30–60 minutes before the gym, so that creatine before gym has time to be absorbed and start working during exercise. When should creatine be taken for best results? Creatine as pre workout supplement is most effective when taken regularly, even on non-training days. Does creatine help build muscle? Yes, especially during strength training — the answer to the question “Is creatine a good pre workout supplement for increasing strength and muscle mass?” is absolutely yes. Should creatine be taken before bed? It is acceptable to take it in the evening, but creatine before gym is more effective. Is it worth taking creatine for beginners? Yes, is creatine a good pre workout even for beginners? It helps you adapt to exercise faster.

By Gennifer Strobo, Nutritionist | Certified in Diabetes & Hormonal Health Let's talk healthy July 4th BBQ recipes. Between the burgers, chips, desserts, and heat that makes everyone cranky by 3 p.m., it's easy to fall into the trap of "I'll just start over on Monday." But here's the truth: you don't need to skip meals or fear the potato salad. You just need a little strategy and a few easy 4th of July recipes. My July 4th BBQ Game Plan I don't skip meals. I eat breakfast and lunch with protein so I don't arrive hangry. I bring my own healthy BBQ recipes. I know what's in them and always have something balanced to eat. I get in movement through my day and don't just graze at the food table. I stay hydrated. Water plus HydroFLEX™ for flavor and electrolytes. I eat what I love—and move on. No guilt. No "starting over." Just real life. Start Your Day with a Protein-Packed Breakfast → Devotion "Banging" Blueberry Overnight OatsStart your July 4th with this protein-packed breakfast that'll keep you satisfied all morning. Easy 4th of July Recipes to Prep and Take Make sure you'll have plenty of filling fiber and nutritious alternatives by bringing your own healthy Fourth of July BBQ recipes. Creamy Cucumber Salad INGREDIENTS 2 English Cucumbers 1/3 c. Purple onion, thinly sliced or diced 1/3 cup non fat plain greek yogurt Salt and Pepper to taste 1 TB Red Wine Vinegar OPTIONAL 1/TB Minced garlic, Fresh Dill   Slice the cucumbers and onion thin and add to a large bowl. Stir in the vinegar and greek yogurt to coat. Add Salt and Pepper to your liking and garnish with fresh dill. (the dill makes the essence of this side dish) Veggie Dip Tray INGREDIENTS Various Raw crudite veggies (cucumber slices, baby Carrots, Bell Pepper strips, Cherry tomatoes, Broccoli florets , snap peas, etc Pretzels or crackers, optional Cheese cut with star cookie cutters, optional but makes it festive 1 c. Plain Greek Yogurt 1/2 package Ranch seasoning mix or French Onion Soup Mix Fresh herbs, optional Arrange all of your veggies and optionals onto a cute serving tray or charcuterie board Combine the Yogurt and mix of choice until well blended. Top with fresh herbs to freshness and a pretty presentation  PRO TIP: Refrigerate all until you're ready to head to the party.  Make this the night before and the dip will thicken and be even more flavorful While at the BBQ, Stay Hydrated Hydrate with HydroFLEX™ and/or enjoy this festive mocktail. GET YOURS HERE Fireworks Rocket Pop Mocktail Using a lime wedge rim the edge of your glasses with lime.  Crush the Blue or red Pop Rocks in the packet before pouring out onto a small plate Next, roll the glass rims in the Pop Rocks to coat the outer edges. Watch out the fireworks start as soon as you start rimming. Set glasses aside Combine 16oz Water and 1 Rocket Pop Hydroflex stick in a shaker cup and shake well to combine.  Add ice to 3-4 glass and divide the rocket pop mixture between them (depends on how strong you like the flavor.  Top each glass to fill with plain seltzer water.  Add fresh berries for more color and enjoy.  Sipping from the rim will give you that little BURST of pops on your lips and the Hydroflex will satisfy your thirst.  Enjoy! End Your Healthy Summer Celebration with Patriotic Desserts Whether you bring these easy July fourth recipes to the BBQ or save them for yourself at home, these patriotic desserts are the perfect way to end your celebration. → Devotion Star Spangled Strawberry Shortcake→ Devotion White Chocolate Fudge Stars Here's the Deal -  Eat the food. Enjoy your people. Bring dishes that help you feel good. You don't need to "earn" your meal or "make up for it" tomorrow. Just keep showing up for your health and your life. Have a safe and flavor-filled Fourth! — Gennifer

Our brand new Blueberry Protein Powder is here—and it’s bursting with sweet, authentic blueberry flavor in every scoop. Whether you’re whipping up a weekday breakfast or sneaking in a quick, protein-packed treat, this versatile flavor is ready to become your new favorite. And don’t worry—you don’t have to give up your favorite foods to stay on track. At Devotion, we’re all about fueling your goals without sacrificing flavor (or fun). Here are 5 easy, mouthwatering ways to use Devotion Blueberry Protein Powder—all made with real ingredients, real flavor, and real life in mind: Blueberry Overnight Oats 🥣 The no-cook breakfast that tastes like dessert.Mix up your oats at night, and wake up to a creamy, blueberry-infused breakfast that’s high in protein, low in sugar, and totally satisfying. With the addition of Devotion’s Blueberry Protein, you get all the flavor—without the crash. 👉 Get the recipe here 2. Hot or Iced Blueberry Protein Latte ☕ Your morning latte, leveled up.This Blueberry Latte (hot or iced!) is like sipping on a warm blueberry muffin—only it’s packed with protein and MCTs to keep you energized and focused. Skip the coffee shop and make this delicious, sugar-free treat at home. 👉 Make it here 3. Fluffy Blueberry Waffles or Pancakes 🧇 Protein-packed brunch goals. Our Blueberry Protein Powder makes the fluffiest waffles and pancakes—no rubbery texture, no  weird aftertaste. Whether you're doing brunch with friends or batch-prepping for the week, these are a must. 👉 Try the waffle/pancake recipe here 4. Blueberry Protein Pudding (1-Minute Fix) 🍨 When sweet cravings hit, this hits back.Just mix 1 scoop of Blueberry Protein Powder with a splash of water (1–2 oz) and stir until thick and creamy. That’s it. One bowl. One minute. One seriously delicious protein pudding. It's thick enough to be a dip for apple slices or graham crackers too.   👉 See how to make pudding with our other flavors here 5. Blueberry Protein Shake or Fluff (Your Way) 💪 Classic, but never boring.Blend a scoop with cold water, almond milk, or regular milk—and go simple or load it up with frozen fruit, Greek yogurt, or even oats for extra staying power. It's your smoothie, your rules. 👉 1 Scoop Devotion Blueberry protein powder 1/2 C Frozen Blueberries (can use fresh if you choose) 1 C ice (shake) 2 C ice (fluff) 1 C liquid (water or unsweetened almond milk) Add nuts, Yogurt, spinach, ground flaxseed, chia seeds or almond butter. Make it YOURS   Why Devotion’s Blueberry Protein Belongs in Your Pantry Every scoop of our new Blueberry Protein delivers: ✅ 20g premium whey protein ✅ 1g MCT for clean energy ✅ Low carb, sugar-free, gluten-free ✅ Made for baking, blending, and sipping ✅ Flavored to actually taste amazing ✅ Family-approved and picky-eater proof You don’t have to sacrifice taste to hit your protein goals. With Devotion, you fuel your body and your cravings. Ready to Taste What the Hype Is About? 🫐 Whether you’re mixing up oats, flipping pancakes, or frothing a latte—our Blueberry Protein Powder is about to change your routine for good. 👉 Shop Blueberry Protein and our other flavors now

It depends on your goals, let's get into it! Devotion Nutrition protein is a convenient and might I say freaking TASTY way to increase your protein intake and supplement your daily nutrition. Now should you replace ALL your protein sources with whey? NO, don't do that. You should be getting the majority of your protein from high quality sources, but as always you can use high-quality whey protein to fill the gaps, grab a quick meal and bake up your favorite treats. Keep reading and find out what works best for you! KEY TAKEAWAYS ·       Protein is essential for maintaining and building lean muscle mass. ·       Whey protein is a complete protein containing all the essential amino acids.  ·       Many factors influence your protein needs, including your activity level and choice of workout.    Is Too Much Protein Bad for Your Kidneys? This question comes up all the time—especially when someone starts upping their protein. Whether it’s to build muscle, lose fat, or just stay fuller longer, someone always chimes in with: “Be careful… too much protein is bad for your kidneys.” Let’s clear this up. Where This Even Came From This warning started with people who already have kidney disease. And yes—in those cases, limiting protein can help. But if your kidneys are healthy? That advice doesn’t apply to you. There is no solid evidence that eating more protein damages healthy kidneys. None. What Research Really Says. – and believe me I’ve done tons of it over my 20 years in dietetics Plenty of studies have looked at high-protein diets—even double or triple the standard recommendations—and the results are consistent: No harm to kidney function in healthy men or women. A 2020 review in Advances in Nutrition backed that up. And a 2016 study had people eating up to 1.5 grams of protein per pound of body weight per day—still no issues with kidney health. So if your kidneys are working fine, protein isn’t the problem. How Much Protein Do You Actually Need? That standard “0.36 grams per pound” most people hear?That’s the bare minimum to avoid deficiency. It’s not enough if you want to feel good, stay strong, or change your body. Here’s a better range for most adults: General health: 0.55–0.75 grams per pound Fat loss or building muscle: 0.75–1.0 grams per pound Example:A 150-pound person would aim for 90–130 grams of protein per day.A 200-pound person might need 110–160 grams. Totally doable with balanced meals, snacks, and smart supplements like Devotion Protein. Bottom Line If you’re healthy, eating more protein is not dangerous—and it’s actually one of the best ways to support your goals. Whether you want to feel stronger, stay satisfied, or improve your body composition, protein helps. And no—your shake isn’t ruining your kidneys. Let’s stop fearing protein and start using it.     Devries MC, Sithamparapillai A, Brimble KS, Phillips SM.  Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis . *J Nutr*. 2016 Mar;146(3):592-602. Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, Peacock CA.  A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males . *J Nutr Metab*. 2016;2016:9104792. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al.  A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults . *Br J Sports Med*. 2018 Mar;52(6):376–84.

Hydration Doesn’t Have to Be Boring: Why I Use HydroFLEX Daily Let’s be honest: plain water gets old real fast .  You know you need to hydrate, but when you're juggling work, hormones, stress, workouts, and everything else life throws at you—it’s easy to forget to drink up (or just not want to). That’s why HydroFLEX has become my daily go-to. It’s not just flavored water.  It’s vitamin-infused hydration with clean ingredients, functional benefits, and flavors so good you’ll actually want  to drink more water. (Yes, really.)   Why Water Alone Isn’t Always Enough We’ve all heard "drink more water," but here’s what most people don’t hear: Your body needs electrolytes —not just H2O—for true hydration. When you’re sweating, stressed, or even just aging (hi, midlife hormone shifts 👋🏼), your body starts to lose essential minerals like:   -  Magnesium – helps with mood, sleep, digestion, and muscle function  -  Sodium – supports fluid balance, energy, and nerve signals  -  Potassium – reduces bloating and keeps your muscles + heart functioning well   Without these? That water you're drinking isn't getting absorbed properly—which can leave you feeling bloated, tired, foggy, and just “off.” Why I Recommend HydroFLEX (to Literally Everyone) HydroFLEX isn’t your average electrolyte powder. It’s: -              ✔️ Vitamin-infused – 250% DV of Vitamin C + 100% of your daily B vitamins  -              ✔️ Electrolyte-rich – contains the big 3: magnesium, sodium & potassium  -              ✔️ Free of sugar, caffeine, dyes & artificial sweeteners    -              ✔️ Vegan, gluten-free, and kosher    -              ✔️ Safe for blood sugar (even for my fellow Type 1s) It gives you the hydration support your body craves, without the sugar crashes, weird aftertastes, or questionable ingredients hiding in so many “hydration drinks” on the market.  The Flavors? UNREAL. Let’s talk about the part that really makes this a game-changer:  the flavors. From tart and citrusy to juicy and sweet—every flavor is clean, refreshing, and completely free of that fake “sports drink” vibe. I crave it. My clients crave it. Even my family sips on it all day. It makes water taste like something you  want  to drink—not something you have to.         And It’s So Versatile It’s Ridiculous Here’s how I use it (and how you can, too): -              In my daily water bottle (it makes me drink so much more!)  -              Blended into protein shakes and my Ninja Creami combos -              Frozen into homemade popsicles in the summer  -              Stirred into mocktails with sparkling water and citrus  -              Even added to plain Greek yogurt or chia puddings for a burst of flavor Once you try it, you’ll start finding fun new ways to use it everywhere The Bottom Line? You don’t need to force yourself to drink plain water all day.  You need hydration that tastes good, works , and supports your energy, digestion, mood, and skin. ✨ That’s what HydroFLEX delivers. It’s more than just hydration—it's flavor with function.  And once you try it? You’ll wonder how you ever lived without it   Ready to upgrade your hydration?    👉 GET YOURS NOW Your water just got way more exciting. 💧  

Easter is all about delicious food, time with loved ones, and maybe a few sweet treats—but that doesn’t mean your goals have to take a backseat. With Devotion Nutrition protein powder, you can create indulgent, flavorful recipes that feel festive while still being nutritious (and the family will never know) Devotion’s protein powder is the only one that performs like flour in recipes making it ideal for baked goods and treats. It is not only adding a boost of high-quality protein to every bite but keeps you feeling fuller and more satisfied than traditional ones so there won’t be any post feast sugar crash or guilt. ☕ Protein Caramel Latte Start your Easter morning off with a cozy caramel latte made using Devotion Nutrition’s Salted Caramel Cone protein. It tastes indulgent but starts your morning off with 20g protein and more than 1/4th of that famous coffee places calories, plus no sugar. Serve it hot in your favorite mug, topped with cinnamon, or pair it with a light breakfast like Greek yogurt and berries.  🍌 Protein Banana Chocolate Chip Bread When family in in town, nothing beats the smell of banana bread fresh from the oven. This version is soft, sweet, and full of gooey chocolate chips—but it’s secretly packed with Devotion protein, keeping it lighter and more satisfying. Serve warm with almond butter or Greek yogurt on the side. This is a great addition when sliced up to a brunch board too.  🧇 Sinful Cinnamon Protein Waffles  These crispy-yet-fluffy waffles are made with Devotion Nutrition Sinful Cinnamon Protein, and all the comfort feels cinnamon Easter brunch or breakfast all week. They cook up just like traditional waffles but with added protein and fewer calories. Top with berries and a little whipped cream, or make an Angel Food Cake Protein drizzle.  These also are great for a or set up a DIY waffle bar, or on that brunch board too.  🪱 Dirt Cake Cupcakes  These cupcakes remind me og being a kid eating those puddings cups at school lunch.  But now let’s add in a grown-up twist. Devotion Brownie Batter protein gives the rich chocolate flavor a high protein boost making these dirt cake cupcakes a fun and balanced way to end your Easter day OR any day.  I mean, chocolate!!!  🍞 Buttery Protein Biscuits  Buttery, fluffy and better-for-you—these biscuits are a game-changer. Using Devotion Buttery Blend protein instead of traditional flour keeps them gluten free as well as high in protein, all while delivering that classic biscuit feel. Try them with avocado for savory or raspberries smashed up combined with chia seeds to go the sweet route.  Another way to enjoy these is add eggs and turkey bacon for your own breakfast sandwiches that can be wrapped up and taken on the go 🍓 Strawberry Shortcake Parfaits  Light, fresh, and layered with spring flavor, these parfaits use Devotion Angel Food Cake protein to turn a classic dessert  into a macro-friendly treat. They’re perfect for a brunch or served chilled after Easter dinner. Put these together in  individual cups or jars for a pretty and portioned treat.  🥕 Carrot Cake Mini Loaves  Carrot cake speaks springtime and bunnies, and these mini loaves don’t disappoint. Devotion Nutrition Sinful Cinnamon or Angel Food Cake protein powder performs like flour in this recipe, giving each bite structure, spice, and a protein boost. They're great for individual servings or wrapped up as cute, healthy parting gifts. With these amazing Easter recipes you can indulge, stay on track ANDl impress your guests with they'll never know that they are secretly protein-packed. Wishing you a delicious, protein packed and happy Easter from the Devotion Nutrition family.

Why is everyone talking about hydration and the need to drink so much water daily? We need adequate water to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.  However, we often lack the necessary minerals in our body to get that water where it needs to go and will end up making endless trips to the restroom without the water actually getting to do what it needs to do within our body.  This is where electrolytes come in. These essential minerals are the key players to our bodily functions and they play a crucial role in maintaining muscle and cell activities. The most common electrolytes include sodium, calcium, potassium, magnesium, chlorine, and phosphate. The Benefits of Electrolytes: Maintain hydration levels Regulate blood pressure Preserve nerve and muscle function Helps with muscle contraction Balance pH levels Support adrenal and hormonal functions Stabilize mood Signs of Dehydration/Electrolyte Imbalance: Fatigue or lethargy Fluid retention and bloating Shortness of breath Headaches Muscle cramping Dehydration or electrolyte imbalance can sometimes come across as food cravings, which could lead to you overeating when you really just need to drink some water.  Warm Weather and Electrolytes: Proper hydration becomes even more important in warmer weather or during the summer when dehydration and electrolyte imbalances are most common. Since it gets so hot, you’re outside more often and oftentimes the summer months lead to increased alcohol consumption, it’s easy to neglect your water needs.  But what about the long time debate on salt intake? Contrary to popular belief, research suggests that for healthy individuals, limiting sodium may do more harm than good. Unless specifically advised by your doctor due to conditions like high blood pressure, there's often no need to avoid salt consumption. In fact, underconsumption of salt can pose greater health risks and in turn affect your muscles, brain, hormones and even metabolism According to a 2021 study published in the National Library of Medicine, the optimal range of dietary sodium intake is between 3 to 5 grams per day. Consuming less than 3 grams or exceeding 5 grams per day may increase the risk of adverse health outcomes. Do You Need an Electrolyte Supplement? While it's possible to obtain electrolytes through a balanced diet, supplements can provide a convenient and of course TASTY solution to be sure you are getting enough water daily. My favorite way is by using Devotion Nutrition Hydroflex packets. These well-formulated vitamins and electrolytes are gluten and sugar-free. With the optimal ratio of just what you need with and no fillers. 

Another brand has entered the hydration space; although it’s not your typical sports nutrition competitor, it is Devotion Nutrition. The brand was originally known for its concentrated flavor packs called Flex Flavor, and its incredibly thick and flavorful protein powder in some genuinely on-point options. Devotion has moved into many other categories, and now it is in hydration with HydroFLEX, built entirely to support, enhance, and improve hydration and performance with a blend of vitamins and electrolytes.   Read the entire article Here!

Did you know that Devotion Nutrition has been extremely involved in the Bariatric community for years? We believe that a huge part of long term weight loss success has to do with having the right tools to help you lose the weight and keep it off! When you truly love your food, you can stick to your goals and continue to see incredible results. Losing weight doesn’t only mean lower numbers on the scale, it also means big improvements to the quality of your life and health. Protein is so important for bariatric patients, here's why: It helps to prevent malnutrition, a common concern for bariatric patients due to the restrictive nature of the surgery. It supports the healing process after surgery. Protein helps to maintain muscle mass, which is essential for maintaining a healthy metabolism and overall health. It can help with weight loss and weight management by helping to keep you feeling full and satisfied after surgery. Protein also supports a healthy immune system, which is especially important for bariatric patients who may be at increased risk of infections after surgery. Devotion Protein is here to prove that protein can definitely taste delicious, which can be a game-changer when it comes to hitting those protein goals. Here are some reasons why tasty protein is key: Delicious protein makes it easier to stick to your goals. If you actually enjoy the food you're eating, you're more likely to stick to your plan.  It can make eating healthy more fun and interesting. Let's be real, eating the same bland, tasteless foods day in and day out can get pretty boring. A little flavor and variety can make all the difference! You don’t always have to have a shake. If you are in the mood for a pancake or waffle or even cake, you can have it without straying away from your goals.  It can help satisfy your cravings. Craving something sweet or savory? We have created plenty of protein-packed recipe options that can satisfy those cravings while still supporting your goals. With 20g per scoop of Devotion protein, keeping your protein high doesn’t have to be a challenge anymore. Not only is Devotion gluten and sugar free, it’s so high quality that it’s easy even on sensitive bellies.  It’s okay if you aren’t a chef or a cook. Devotion is so easy to prepare. If you an add water to a bowl or mug and mix, you are on your way to a decadent mug cake or pancake in minutes.  Check out our incredible recipe section of the website for lots of high protein recipes including all of our super star protein flavors. Devotion Nutrition products will not only help you reach your goals, it will become your new healthy lifestyle! 

What makes Devotion Nutrition protein so incredible? We love to shout from the rooftops at how high quality our protein is. We are so proud of that and if you ask our devoted customers they will tell you after trying so many brands they finally found one that not only tastes delicious, bakes like a dream but also digests the best. Now we want to tell you WHY! It has to do with the quality of the protein we use because there is a difference. Not all protein is created equally. It’s just like saying, “all cars are the same.” Well yes, they have four wheels but when you look under the hood at the engine and you see and feel the quality, you know what separates the Corolla from the Bentley!  Devotion uses a very high quality whey isolate protein. We do not use any whey concentrate like some other brands do, often to help bring down the cost, and we will tell you why. Whey protein isolate and whey protein concentrate are both great options for boosting your protein intake, but there are a few key differences between them. Here's why whey protein isolate is considered superior: - Higher protein content: Whey protein isolate typically has a higher protein content than whey protein concentrate, making it a more efficient way to hit your protein goals. It has a very high protein content, typically around 90% or higher, making it one of the purest forms of protein available. Whey concertrate has a lower protein content, typically around 70-80%, compared to the 90% or higher in whey isolate. Whey isolate is also considered to be a "complete" protein, meaning it contains all of the essential amino acids that the body needs to function optimally. Whey concentrate is considered a "partial" protein, meaning it lacks some of the essential amino acids that are present in whey isolate. - Lower lactose and fat content: Whey protein isolate undergoes more processing, which results in a lower lactose and fat content than whey protein concentrate. This can be beneficial for people who are lactose intolerant or looking to reduce their fat intake. Whey concentrate contains more lactose and fat than whey isolate, which can make it less suitable for people with lactose intolerance or those looking to reduce their fat intake. This is why some people say certain proteins don’t agree with their stomach but Devotion doesn’t give them any issues. Using strictly whey isolate helps reduce any digestive issues. Plus, Devotion has built in digestive enzymes as another layer of digestive protection. We want you to get all of the benefits from our protein.  - Higher price: As you might expect, whey protein isolate is typically more expensive than whey protein concentrate due to the additional processing required. However, some people believe the extra cost is worth it for the higher quality protein. Devotion is 80% whey isolate and 20% micellar casein. A whey isolate / casein blend protein is like the superhero of the protein world. Combining whey isolate with casein creates a "time-released" protein that provides both fast and slow-digesting protein sources. This can support muscle growth over an extended period of time, making it a great option for both pre- and post-workout nutrition. The combination of whey isolate and casein can also help to increase satiety, or the feeling of fullness, which can help to reduce overall calorie intake and support weight management goals. Whey isolate casein blends are also highly soluble and easy to digest, making them a convenient option for those who struggle with protein digestion or absorption. Micellar casein protein is a pretty special type of protein for a few reasons. t's slow-digesting, which means it can provide a steady supply of amino acids to your muscles over a longer period of time compared to other types of protein. This can be helpful for promoting muscle growth and recovery after workouts. It has a high leucine content, which is a key amino acid for stimulating muscle protein synthesis. This can help your muscles grow and repair themselves more efficiently. Micellar casein protein is also considered to be highly bioavailable, meaning it's easily absorbed and utilized by the body. This can make it a more efficient source of protein compared to some other types. So as you can see, Devotion Nutrition took the time to select the protein sources used for very specific reasons. We not only want our customers to love their protein but also know its important to select high quality ingredients. Once you try Devotion you can understand what separates it from the rest. 

PARKLAND, FL-  In the bustling world of health and nutrition, where trends come and go, there are individuals who stand out for their unwavering commitment to making a positive impact on people's lives. Dana Kaye, Founder and CEO of Devotion Nutrition, is one such individual. The Parkland resident's journey from a childhood fascination with fitness to becoming a thriving entrepreneur in the nutrition industry is nothing short of inspirational.   Click Here to Read More!

​I am not a doctor or a dietitian or even a coach. This article is written by a normal woman, a mother of three, with a lifelong passion for fitness but a struggle with emotional and binge eating. I’m not going to throw out medical research or statistics but rather tell you a bit about my story. In reality, my story is completely connected to the reason Devotion Nutrition became a company in the first place, but let's go back way further.    ​I wasn’t the best student. Actually school was extremely difficult for me and often caused me to feel a lot of stress and anxiety. I can remember being as young as grade school, struggling with my homework but feeling relief when it came to snack time. Everyone needs to stop working for a snack break, right? Afterall, we need to eat to survive!  Food became a comfortable escape for me at a young age. The more stress added up from school work and social pressures and the more sports I played, the more comforting food became. It was my “friend”. Food was always there and felt safe. It wasn’t uncommon for me to come home from a long day of school, after tennis practice and play practice, and polish off a few big bowls of cereal with a banana and milk with a few cookies before I even had dinner with my family! I don’t really know what happened but as my responsibilities as a young adult grew, so did my appetite. The more pressure I felt for performing well in school, being class president, being good at my sports and getting into college, the more I used food to escape the pressure and calm my nerves. Before I knew it, I added yet another pressure on myself, weight gain.    ​As I blossomed into a young woman I started to care how I looked in my clothes and noticed how my body compared to other girls. I knew I didn’t have a body that would ever be ‘skinny’, but I caught the bug for fitness and bodybuilding by the age of 17. I wanted to look the part too, like the women in the health and fitness magazines. This is when the world of “dieting” and exercise took on a whole new meeting. I had already been athletic since I was 12 but this was another level. Without a ton of knowledge about dieting available in 1997, I would try to eat like the suggested diets in magazines. These diets were often super low calories and consisted of a lot of chicken and broccoli and other bland foods. I got into doing cardio and lifting weights every day. The pressures of college and life (I was headed to school in Miami), were growing stronger. I could diet for days but after a few days of a pretty restrictive diet, I would turn to my old, reliable “friend” food again. I wouldn’t just eat a little something to take the edge off, I would indulge in super large portions of food while convincing myself “I deserved it”.  After all, I exercised hard all week and we need food to survive! After consuming massive quantities of food, I felt awful so of course I hit my diet and training and cardio even harder. College school work was equally as stressful for me so  after a few days, I was binging and indulging again. Most of the time it didn’t appear like a binge. It would be big meals out with friends after I taught spinning classes and large portions of sweets that I craved that stuffed me to the point of discomfort. This cycle went on for years. Weight was always my battle because this type of emotional and binge eating cycle never truly allowed me to lose weight. As a young woman I lacked the emotional maturity or education that came with what was happening. So the cycle continued because it was all I knew. I described it like a horrible roller coaster ride I couldn’t escape.    ​By the time I turned 21, I finally had no choice but to face my demons. I was a senior at the University of Miami and  my parents announced after 25 years of marriage they were getting a divorce. Their divorce was extremely stressful and far from civil. I turned to food to comfort me. The dog I got in first grade and brought to college with me needed to be put to sleep. I was feeling pretty sad about that so I turned to food. A few nights after Valentine’s Day the guy I had been dating since freshman year was killed in a car accident driving to my house. I was completely shattered. I had never had to deal with the sudden death of someone that close to me. I used food to fill the void in my heart and ease my pain. I can remember sitting in bed, in the dark after his funeral, and my bed was covered in snack foods when the phone rang... It was a childhood friend calling to tell me my best friend since kindergarten was out running and was hit by a truck. She was airlifted and fighting for her life. My world felt so dark and out of control. I didn’t turn to alcohol or drugs to cope  but once again I turned to food. At this point, I honestly didn’t even enjoy the food or taste the food. The food was self medication. In one month I gained 30lbs. I didn’t know how else to ease my pain and handle my emotions. Food was my “friend” and comfort but this was no longer a way to live.    ​I confronted my mother and said, “Mom, I need help.” My parents checked me into the Renfrew Center in South Florida. Therapy sessions were scheduled from the time I woke up until the time I went to sleep. I showed up at my first session and the very first thing the therapist said to me was, “Dana, it’s not about the food.” I looked straight at her and said, “What are you talking about? Yes it is! I love food! I need food!” This is when I discovered I was an emotional binge eater. This is when I realized my battle was going to be life long. The truth is we can’t escape food but we can learn to recognize when we are abusing food. Through therapy, I started to realize I was using food to avoid feeling stress, pain and discomfort. It wasn’t about the food! Of course I still love food and enjoy how food plays huge roles in our lives but food can’t control our lives and it’s not going to solve our problems. Being thin and lean didn’t solve my problems either. You know what solves my problems? Addressing them, facing them and handling them. I had to learn to recognize the times I felt stress and have “tools” In my tool box to cope with stress without the use of food.    ​These days I still feel a tremendous amount of stress from life. Most of us with busy lives, busy careers and children, just can not escape stress. I’m now a single mother after going through my own divorce, with three young children, a puppy, a home, new relationship and a business. Stress is almost a daily occurrence. At almost 41 years old I’m still pulling from my tool box. I have my mother and friends who allow me to openly vent and verbalize my stress without judging me, I journal and make lists. When I feel a binge coming on, I get out of the kitchen and go outside to walk the dog. I consistently take yoga to help calm my nerves and clear my mind. I have recognized foods that can be triggers for me and I won’t even keep them in the house.    ​Just recently I took my children to a restaurant for dinner. I was already having a high stress day. The kids were acting up and my nerves felt shot.  Just looking at the menu options made me anxious. The lack of healthy options made me recognize that a binge could happen if we stayed so I actually asked my children to get up and leave. We quickly chose a healthier restaurant where I could get a big salad and feel satisfied without feeling the guilt of a stress filled binge.  This might sound extreme but these are things I must do to preserve my physical and mental health.    ​Devotion Nutrition didn’t come along and launch to the public until I was 35 yrs old but the products were invented years before because I knew it wasn’t going to be realistic for me to always run from food. I needed a solution to not feel deprived. I didn’t want to always have to say “NO” to my daily sweet tooth. I believe we should be able to have a delicious morning latte without the sugar and calories. I want to make pancakes and waffles and have a big soft serve protein ice cream without always feeling guilty. I knew if I didn’t ever feel deprived, there was less of a chance I would binge. Devotion protein was my answer! It has truly been my solution to staying on track and controlling my cravings and binges. Plenty of mental and emotional work went into my recovery but Devotion is a huge part of my tool box. Now, being able to help other people with these products has now been my passion. Every time I get an email or direct message from someone who has achieved their goals with the help of Devotion,  it reminds me that the tough road I took to get here has been completely worth it. Being able to help others stay devoted to their health and goals is my mission. #UntilItsDone     Dana Lynn Kaye, Founder & Owner of Devotion Nutrition  

It’s funny how divisive we’ve become lately in everything it seems. Just this week I witnessed a heated discussion between two people about what’s better when it comes to fat loss - meal plans or macros? One person insisted that going off of a meal plan was “restrictive” and “disordered” and would lead to an eating disorder. The other person quickly shot back that going off of macros is equally “restrictive” and if not more so because it’s “borderline obsessive.” Woah, woah, woah, let’s hold up a bit here people! Speaking strictly on comparing these two dieting approaches, let’s take the feelings out of it and instead look at what the science says. When a macro based diet was compared to a meal plan diet, it was found that they were both equally effective for fat loss. Both diets were equal in calories and protein intake and the study was conducted over 10 weeks. (Ref PMID 34187492) Both of these dieting techniques are simply methods towards an individual's various goals. We must keep in mind that we are all individuals and not every methodology will work for every individual - we aren’t one size fits all! Using myself as an example, I am a meal plan person. For so many reasons meal plans work better for me. I am a busy, single mom, business woman, athlete, entrepreneur, and I do not have the capacity to think about what I’m going to eat. This is where having a coach that writes my meal plans for me is the most effective and impactful way to keep me on track towards my goals. I don’t have to think about it! At the grocery store, I know exactly what to get. I measure out and prepare my meals and am done.  NOW, a meal plan approach for someone else could be seen as very rigid and restrictive. In which case, that approach wouldn’t work for that individual. There are some that prefer macros because they need more flexibility. Some enjoy tracking and making the puzzle pieces fit together each day, almost like Tetris.  There are some individuals that do BOTH meal plans and macros for days they need to eat out for work or travel or whatever. So, which is BETTER when it comes to fat loss specifically?! NEITHER. They are both equal. You know what else is so great?! You can use Devotion products for BOTH dieting approaches! I’ve used all of the Devotion Nutrition products while on my strict diets for the bodybuilding shows that I do. It always fits well into my plans, hits my protein targets, and quite frankly tastes GREAT. Devotion Nutrition products also work well for macro based, or flexible dieting plans. I’ve got a host of clients that use the protein for baking bars and cakes and breads and so much more! The key is to find an approach that is just as unique and individual as you are. If you’re having a hard time figuring that out, I highly suggest hiring a coach.

I think we all would like to know the magic solution for breaking bad habits. We all have them, we can recognize them in ourselves, and oftentimes we really want to change them or break them but perhaps are unsure of how.   First, let's talk about why certain habits are formed. Habits are oftentimes coping mechanisms that are formed from us wanting to feel good.   We know that the prefrontal cortex of the brain governs rational thinking and decision making. While another region of the brain, the basal ganglia, houses the reward-based learning system. Plain English? One part of our brain tells us to order the nutrient dense grain bowl, while the other part of our brain says to 'treat yo self' and have the burger. OR another way of saying it, one part of our brain tells us a deadline is looming and to write that weekly newsletter article, while another part of our brain is saying 'binge scroll through Instagram!'   In ancient times, these two parts of the brain worked well together in certain situations. Think of the hunters and gatherers. When food was scarce and they saw berries, it triggered the behavior to eat the food, and the rewarding feeling came from survival - they didn't die.   The hard part is that our brains still very much function in that way. It's called a habit loop, which is the three-parts that start with the trigger, the behavior, and then the reward.   Ok, so how do we replace the old habits with newer, more desirable, and/or healthier ones?   Here are some science backed strategies for you to try:   Find ways to make it easier for you to succeed. Here's an exercise example, analytics show us that people are more likely to workout if they have to travel shorter distances to get to the gym. So in this example, if the changed behavior is that you want to get to the gym three times a week, this strategy would suggest finding a fitness facility that is either closer to your home or your place of work.Think of it this way - this strategy is trying to minimize the boundaries (real or perceived) for the behaviors we do want, while increasing the boundaries for the behaviors we don't want. Repeat until it becomes autopilot. Let's say you find yourself always reaching for that bowl of ice cream when you get home, your brain has been trained to do that overtime with that becoming a habit. Research suggests that different behaviors tend to require different amounts of repetition before becoming automatic. So try adding the new behavior onto one that is more neutral. Using the ice cream example, after you come home and put your keys down and take the dog out, meditate for five minutes, and make a bowl of Devotion fluff instead with the Brownie Batter or Angel Food Cake. Whatever it is that you want to replace the old habit with, try pairing it with something you do repetitively already that does not need changing. Make it a game. This is essentially turning a task into something fun in order to encourage yourself. You know when you're walking and you hear someone walking behind you, so you speed up your pace because ain't no way that person is going to beat me... or is that just me? It's the same function in your brain. There are apps that use this technique - like Zombies, Run, which tricks you into interval training by challenging you to outrun zombies. Whatever it is, it's finding your sticker chart reward that gives you that carrot approach to changing the habit. Pause and face it! This is a strategy I use myself and often coach my clients on. It is rooted in mindfulness. It involves stopping the moment the urge hits, physically stopping if you need to, and asking yourself why you're doing it. Do you really need that? Do you really want that? Why are you really doing that? Write it down if you have to. It forces you to stop and not allow your brain to go on autopilot and the next thing you know, you're three sleeves deep into a package of Oreos. It's essentially getting curious about yourself and your behaviors and realizing you have the power to face them head on and change them.   Another great strategy for changed behaviors is to hire a mentor or a coach. I work with clients as both a mentor and coach. However, understand that YOU will be the one that has to ultimately do the work. Your trainer, coach, or mentor can't be with you 24/7 to force you to hit the gym, slap the pizza out of your hand, or tell you to turn off your phone and write your report.   Create your own routines too! A solid morning routine to start the day and nighttime routine to set yourself up for success with proper rest and recovery. My morning routine always starts the same with my morning cardio. After my cardio I fill a shaker to the brim with water, add a shot of apple cider vinegar, and a scoop of GI Tranquility, then down the rest of my supplements. My nighttime routine is pretty dialed in too. After I get my daughter to bed, I wash my face, take out my contacts, and make my “nighttime sleepy slushy.” My slushy is a scoop of PM Sleep Recovery, a bunch of ice, a little water, and blended into slushy consistency. I lay down in bed and read while eating my nighttime sleep slushy and doze off. YOU have the power to create positive habits too!   Ultimately we all have habits that were formed to protect us, to make us feel better, and to help us cope with life situations. These habits aren't always the healthiest for us mentally, emotionally, or physically. Having bad habits doesn't make you a bad person. So let's work to be the best people we can be, recognize these habits, and change them!  

Soothe - Regulate - Restore  Enjoy a soothing delicious gut healthy start to your day with a refreshing chilled glass or a warm soothing cup of Devotion - Harvest Apple Cider GI Tranquility! Whatever your desired preference be it hot or cold, a single serving of GI Tranquility will set the tone for a day of comfortable, restorative balanced digestion which will jump start and enhance any fitness, weight loss and wellness goals! Gut Health Ignored In Many  Fitness , Weight Loss and Wellness Programs! Poor Gut Health Associated with Failure in Individuals Striving Towards Health and Fitness Related Goals! When it comes to diet and fitness programs gut health is virtually ignored or addressed in a suboptimal way. Most of the conversation is about ingesting Proteins, Carbs, Healthy fats and Micro Nutrients but very little about supporting the proper absorption and digestion of these vital food sources. These digestive processes can very well be the difference between success and failure in reaching your goals of health, fitness and wellness. Unfortunately many health conscious individuals are not prioritizing GI health. They are ingesting expensive quality food sources and vital micronutrients but they may not be properly utilized by the body in a healthy or efficient manner. All too common are inflamed GI tracts which prohibit the body from utilizing, absorbing and digesting these food sources. Most alarming is that these food sources are  consumed in a form that is extremely complex to absorb  without a healthy efficient functioning GI system. All of this leads to low levels of nutrient utilization and an uncomfortable digestive and excretory process. Individuals feel Bloated, Uncomfortable and Unhealthy! Devotion GI Tranquility Dramatically Reduces Gut Inflammation While Also Repopulating Your Delicate Inner Ecosystem for complete support of  GI health and functionality! The Synergistic Combination of Restorative and Healing ingredients in the GI Tranquility formula allow for Efficient Comfortable Absorption of Nutrients Necessary for Fitness and Wellness Success! GI Tranquility taken on a daily basis will help to heal and restore a healthy digestive system. This unique synergistic formula reduces  inflammation, the primary component of disease and poor digestion while properly repopulating necessary microbes in the gut for a tranquil and efficient digestive system. The time has come for any health conscious individual to utilize a quality GI support formula like GI Tranquility to hinder the potential wasting of significant quantities of vital nutrients consumed and aid in healing the body. These food sources and nutrients need efficient digestion to fuel the body, build muscle and promote overall health.  One serving per day of GI Tranquility will maximize nutrient delivery on a cellular level and cut down on the amount of waste embedded along different parts of the GI system causing you to bloat, hinder your weight loss goals and make you feel uncomfortable !   Don't let an unhealthy GI system hold you back.    Once a day, delicious Devotion GI Tranquility is the sensible and obvious answer! Feel and see the difference in your body with a healthy and well functioning digestive system. GI Tranquility | The Formula Let's take a look at the GI Tranquility formula and the synergy between the nutritional components producing the powerful gut healthy and digestive benefits. L-Glutamine GI tranquility packs a powerful 5 grams of L-Glutamine per serving. Taking L-Glutamine can help increase muscle mass ,allow you to burn more fat and aids in the healing of muscles after intense exercise. Most fitness-minded people use L-Glutamine for these reasons. What comes as a surprise to many is the fact that L-Glutamine is used as fuel for your intestinal lining to create a strong surface for digestion and absorption. L-Glutamine supplementation is an effective treatment to heal the gut lining for those suffering from all types of inflammatory bowel diseases and numerous common issues with malabsorption of foods.  L-Glutamine also supports the immune system by feeding key immune molecules in the intestinal lining. These molecules supported by L-Glutamine called immunoglobulin allow for a stronger immune system protecting individuals from infections and damaging toxins. Supplemental L-Glutamine is essential for optimal GI health. L-Glycine L-Glycine is another powerful tool associated with GI health. Glycine inhibits stomach acid secretion allowing for the protection against ulcers caused by stress or chemicals. Glycine also protects against oxidative stress in intestinal cells. Oxidative stress can cause inflammation which leads to disease or simply a poor digestive system. Glycine is an essential component of the GI Tranquility formulation. Licorice Root Extract Licorice Root Extract is an incredibly functional ingredient with regards to GI health. There are the numerous digestive soothing properties associated with licorice Root Extract. There is also positive scientific evidence regarding treatment of peptic ulcer disease. Lab tests suggest that licorice Root has both antimicrobial and  antibacterial effects on hard to treat fungal and bacterial infections which effect the GI and other parts of the body.  Aloe Vera Gel Aloe vera gel is one of the most trusted traditional remedies for indigestion and gut health. Aloe vera gel has many natural enzymes which help break down foods for healthy digestion. It has also been shown to help balance intestinal flora. Aloe vera gel consumed daily is quite useful for individuals who have irritable bowel syndrome or GI inflammation. Regular use of aloe vera gel goes a long way in keeping your gut healthy. Slippery Elm Bark Extract Slippery Elm Bark Extract has powerful anti-inflammatory properties aiding in digestion and gut health. It is known to coat and soothe both the intestines and the stomach while supplying antioxidants used to fight gastrointestinal diseases. The benefits of slippery elm bark extract are powerful against a full slate of digestive issues including GERD, heartburn, irritable bowel disease, ulcerative colitis, Crohn's disease and diverticulitis all with varying levels of treatment success. Specifically, the slippery Elm induced coating of mucus along the GI tract helps move the digestive process along while cutting down on inflammation, the precursor to all disease. Marshmallow Root Extract Marshmallow Root Extract is another useful ingredient in this powerful synergistic gut healthy formula. This extract helps to reduce inflammation and soothe the lining of the stomach. Marshmallow root extract forms a thick protective coating of the digestive tract which reduces any type of burning or other symptoms of digestive distress. There is also some scientific potential for the treatment of gastric ulcers and Leaky Gut syndrome with this powerful inflammation fighting extract. Maitake Mushroom Extract Maitake Mushroom Extract is a unique ingredient that has a profound effect on the body's overall immune system. This mushroom extract contains compounds which help to produce healthy gut microbes supporting healthy digestion and a line of defense against gastrointestinal disease. Maitake mushroom extract will continue to be studied as a prebiotic  for its health benefits and disease fighting properties.  

2/26 FONTANA, CA 3/12 PHOENIX, AZ   NEW 3/19 ATLANTA, GA 5/28 CHARLOTTE, NC 6/25 NASHVILLE, TN 7/16 LOUDON, NH 10/15 LAS VEGAS, NV 10/22 MIAMI, FL        

I often get questions on social media asking me things that lead me to believe people think I’ve held some special magical secret to accomplishing my fitness goals. They want to know exactly what I eat in a day, how much cardio I do and “how long did it take me.” I get it. I’m one of those people too. I fall into that trap when I see someone who has accomplished an incredible level of fitness. I’m curious what they did to get there, until I snap out of it and remember, they truly are not special either. Don’t get me wrong, I am special, you are special, we are all special! We all possess that “special” factor however, not everyone activates it. What separates me from the next woman who is struggling? I just keep going. I screw up, plenty, but I just keep going. I keep showing up. I show up to cardio. I show up to the weight room and put in serious work. I push my body past where it’s comfortable. In times that I’ve achieved incredible results it's only because I’ve stuck to my diet goals day after day after day. I’ve made tremendous sacrifices. If I didn’t have time, I found the time. If I didn’t have the energy, I found the energy. I had to do a lot of planning and prepping. There are lots of times I didn’t plan accordingly and missed workouts or get caught without the right food and that has felt awful. I really dislike the feeling of letting myself down. Truthfully, I’m the only one who gets in my own way! So I remember that feeling and I make sure I plan appropriately next time to stay on track. Life is going to happen. Things aren’t always going to go perfectly but the more compliant I can be with my plans, the closer I stay to my goals.  The mental aspect plays a huge part when trying to make big weight loss changes. Being consistent is your best friend. We all start out motivated with that same Monday morning fire but as the week goes by that fire can fizzle and it’s easy to start next Monday again. I was tired of starting Monday. I was tired of not fitting into my clothes and feeling self conscious. I was tired of going clothes shopping, going into a dressing room and leaving in near tears because not one pair of jeans fit the way I hoped. So something I did almost every morning at 5am when I was tired and cold and didn’t want to wake up for my morning cardio was pull that feeling up into my mind. I would take my mind back to that dressing room and how I felt standing there, unhappy about myself. How it felt to not fit into that pair of pants I wanted so badly. I would fire myself up and I would literally jump out of bed to get to my workout before my three babies would wake up. I knew If I missed the opportunity to exercise, I would feel terrible. Early in the morning was my chance to work on ME. So I took that time every day. Day after day the efforts added up and the results showed up because I was doing the work!  The same thing goes for your nutrition. So often people get overwhelmed with going on a diet. The thought of a diet and  feeling deprived is scary. You feel like you have to make these changes and you’ll be missing out on life. This type of thinking is what keeps many people from accomplishing their goals. I like to take the approach of not “taking away” things you love but swapping some things out for healthier options, consistently, and see how it goes. When my children were in preschool, Devotion Nutrition had just launched and I was competing in Figure. Another mother from the school wanted to fit into a dress for her son’s bar mitzvah. She asked me for diet advice and told me she struggled with late night cravings and snacking. I sold her a tub of Devotion protein and told her from now on to simply make a big thick, filling protein shake or protein fluff ice cream at night when those cravings come on. Stop snacking on the ice cream and cookies and swap it out for a shake or a late night protein pancake. That’s all she did for weeks. That one little tweak to her eating habits added up to big changes! She started to add in exercise and before she knew it the bar mitzvah arrived and she fit into the dress of her dreams! Sometimes people don’t realize just making small yet consistent nutritional lifestyle tweaks are the ones that add up to big results!   Our company hashtag is Until It’s Done. When you start to realize that the only way to get results and KEEP results means you have to be truly devoted to your healthy lifestyle. When you are Devoted, it’s never done.

Tell us a little about yourself and why you decided to make a change to your health? My name is Mel and when I was 25 years old my father died from liver cancer at the age of 59 years old. He was one of a total of nine brothers and sisters. His whole family has died in their fifties or sixties and that is the last thing I want my family to deal with. I took a close look at myself and realized it was time to take MY life seriously and get help because I was 308lbs and felt trapped in my body. I decided that weight loss surgery was for me and got VSG on 5/13/2015.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I found Devotion through instagram and after reading and watching reviews, I knew we had to try it. Devotion is versatile because you can use it in so many different ways. I love to use it as a pudding or a waffle. Keeps my breakfast healthy and on point. Devotion has helped me reach my protein goals on a daily basis. As a Bariatric patient I need to have 80 grams a day to hit my protein goals and with devotion I am able to achieve that regularly.   What are your favorite Devotion products? Do you have a favorite Devotion recipe?  My favorites are Brownie Batter and Angel Food cake. The Brownie Batter is the best for a pudding, which I use as a late night snack, and I feel guilt free. I use Angel Food Cake for all my waffles because I mix that with their flex flavors like Boston Cream Donut or Monkey Bread to give it a little sweet kick.. They are delicious!  What goals did you achieve this past year?  This past year I was able to hit my protein goals almost everyday! This is such a huge deal for me. I need to hit it every day to maintain or lose weight.  When it comes to eating well what are your top 3 recommendations if someone doesn’t know where to start?   Protein First at each meal Use Protein powders to supplement Drink lots and lots of water How did you manage to alter your eating patterns and accommodate the rest of your family? We decided that we would make a meal plan together. We went through the house and got rid of anything that was tigger food for myself. Once we started to make dinners together everything fell into place! What is your favorite form of exercise to do and why?  My favorite exercise is a full body workout like HIIT workouts. I am all about losing weight and tuning up evenly.   What is your favorite form of cardiovascular exercise to do and why? Cycling. When I went back to the gym for the first time I joined a cycling class and it was rough. But after a few weeks I was able to keep up with everyone in class and I felt great after each session.  What is your favorite  healthy food to eat? What is the recipe? My favorite healthy food right now is my jalapeño chicken salad. It is 8 ounces of cream cheese, 3 large cans of chicken (or rotisserie chicken) 1/2 cup of green onions, 1/2 cup of chopped jalapeños, chopped up fresh bacon, salt and pepper to taste. I have this a few times a week. Great source of protein, veggies, and good fats.  What is your least favorite healthy food to eat? Fish!!! I just can't stand the taste.  What is your favorite cheat meal? French Fries all the way!! What is your best piece of advice for those just starting to exercise? I would say to go to the gym and join some group exercise classes that seem fun to you.. Going to the gym is a way to get connected to your body and find out what you genuinely like. Try out all the machines and workout classes so you can figure out what you like and don't like. It might surprise you what you go towards too. I fell in love with cycling classes, and the row machine. I also enjoy squats, kettlebell swings, and deadlifts! I thought I would never say that I enjoyed working out but I do!! You just never know so don't be afraid to go!! What is your goal for this year?  This past year I have fallen out of my routine and I am working on getting that back in my life.  Everyday I get up and plan to do something physical. Once the gyms are open in our area I will be back at the GYM! How do you continue to stay devoted to this lifestyle?  I keep making goals for myself and creating challenges, on my PODCAST page which is Our Sleeved Life Podcast, to make sure I stay accountable! We do challenges every month with our followers and we help each other everyday to make sure we hit goals!!

Vacations and traveling can be so fun and exciting... but for those of us who thrive off routine and structure within our healthy fitness lifestyles, traveling can  be pretty overwhelming and often a stressful time. I can only speak for myself but for many years, especially after I had my three kids, I had to keep a strict routine just to keep my sanity. In fact, I’ve often joked that my life can sometimes feel like that movie, Groundhog Day. Wake up, coffee, emails, cardio, kids, work, train, cook, kids, clean, repeat…   Traveling is a great way to add some spice to your life, see new places and explore the world but it can also feel like it derails you from that daily grind and focus. For many years the thought of traveling got me anxious. My mind would go into panic mode about my routine. “I need my morning coffee as soon as I wake up! Where will I do my cardio? Will we find restaurants with healthy food selections? Will I be able to drink enough water? How will the time change affect my sleep?” The thought of getting so off my routine gave me so much anxiety that for many years I opted to just stay home. Well, let me tell you, I missed out on a lot of fabulous trips, opportunities and life experiences. What a shame! It wasn’t until my 30’s that I realized that this “fitness lifestyle” I created was my life and because I made it my lifestyle it can go and exist wherever I go! My lifestyle did not have to stop just because I was traveling. Now, don’t get me wrong, it took me some innovative thinking and plenty of planning and prepping to basically learn how to mimic my lifestyle no matter where I went. Here are my top travel tips that I do every time I travel now to help ensure my fitness lifestyle doesn’t get completely derailed. 1.  Flight snacks! I always bring my own snacks for the flight. People think I’m crazy when I pull out a huge bag of cut veggies, turkey or chicken in foil or Devotion protein muffins but I’m sure glad I have it all especially on long flights! I usually make a dozen protein muffins and they hold up great even if they get smooshed in my bag.    2.  I rarely ever eat breakfast out when I travel. I figure out how many days I’ll be gone and pre-portion out servings of oatmeal in little zip lock baggies. I pack plastic spoons and sometimes even 1-2 small plastic bowls and then I also take the same number of packets of Devotion Nutrition protein powder with me. Most hotels I have stayed at have coffee makers so as long as I have hot water from the coffee maker, I’m able to make oatmeal and protein pudding for 1-2 of my meals! How easy is that? 3.  Supplements.  I always pack my daily doses! Depending on your travel destination, you'll want to keep your Vitamin D3 levels on track so you can really enjoy yourself!  Also, long flights, jet lag, and even long road trips can affect your immune system, so I definitely recommend taking our Immune Support daily before and during travel!  Nothing ruins a fun trip faster than seasonal depression or getting sick on the road!    4. Coffee is the other big morning issue. One time I was going to Las Vegas and I knew the hotel did not give us a coffee maker. I actually went on Amazon and bought an electric hot water kettle that I was able to plug in in the room, boil water and make instant coffee packets I brought! The coffee was hot and delicious and I was able to enjoy a cup as soon as I woke up every day! Of course I bring Flex Flavors and Devotion protein and a shaker to make a protein creamer for a latte to start the day!    5. I always pre-portion snacks like almonds and bring protein bars and beef or turkey jerky as well. Traveling can be tough with snacking so as long as you have quick easy snacks with you, you won’t end up starving and eating the wrong things along the way.   6.  Water! I always splurge on a big bottle of water as soon as I get where I’m going. Most nice hotels have fill up stations so I use that bottle a few times and make sure I continue to refill it. The flights always make me retain water so flushing water as much as you can once you arrive and continue to travel is a must!   7.  Eating out at restaurants when you travel can be tough! The mind set on a trip or vacation is already that you want to enjoy but I’ve had the tendency to enjoy way too much and that gets me in big trouble and not feeling great the next day! I try hard to stay away from fried foods when I travel. Even ordering the healthiest looking thing on the menu can be deceiving. Order as simple as possible if you are trying to keep it tight. Order veggies steamed, no butter or oil and try to order your meat grilled or blackened. I love to make my own dressing with lemons and salt and pepper, a Golden butter Flex Flavor and some vinegar. Get creative to keep the extra calories low!   8.  Workouts! I’ll be honest, often the first thing I check for in a hotel where I stay is if it has a gym. Getting in my morning cardio and staying on my routine is so important to me so I always make sure I wake up with plenty of time before my day begins to get in a quick workout. If the hotel or house I am staying at doesn’t have a gym, I either take myself outside for a run and enjoy the new views, do some tabata style plyometrics in my room or even head to town and see if I can get a daily pass to a local gym. If I’m only gone for a couple of busy days I will completely take off from the gym. It's a perfect time to let my body rest and recover but if I’m on a trip for an extended period of time, I will find a way to get some exercise!    9. Sleep! Oh sleep or lack of sleep can really make or break a trip. Time changes can be tricky and I just learned that on a recent trip to Alaska with my kids. Not only was there a huge time change but Alaska also didn’t get dark until 3am this time of year. I didn’t want my sleep pattern disrupted so I brought my Devotion PM Recovery tub with me and continued to take my scoop every night just like I do at home. I try to keep the same routine at night just like in the morning. I use my Lavender Pain Stick on my neck and apply my lip balms before bed as well so those all came too!  Don’t get it twisted, I am far from perfect on trips. Do I make a huge effort to stay devoted to my lifestyle, yes, but do I also let go and have some fun, of course. The trick is not going too far from our routines so when we return we don’t have a huge mess to clean up. Lord knows I have returned from trips looking and feeling like a person I was not very pleased with. So don’t be overly hard on yourself. Be prepared, keep it tight in certain areas, enjoy new foods and experiences and continue to practice healthy traveling!

To Our Devoted Customers:   We want to start off with a heartfelt THANK YOU for your business and support over the years. Devotion has grown beyond our wildest expectations and we’re dreaming BIG for the future to bring you the best quality fitness supplements on the market.   You may or may not have noticed prices increasing for many whey-based protein brands recently.  COVID19 has impacted the supply chain in a way we have not experienced before. There are shortages of packaging, ingredients, truck drivers, boats, etc, all of which impact the price of the final product that you, the consumer, buy.  Increasing demands and supply shortages are an issue that companies are dealing with across the industry right now — and it’s something we need to talk about.    At Devotion Nutrition, we have always prided ourselves on the quality of our products and the transparency and integrity of our business practices — so you can fuel your body with only the best!    Devotion Nutrition protein is NOT a white label product. Our product is one of the highest quality custom blended protein powders available on the market. We never want our customers to worry about gluten, added sugar, or amino spiking. That’s why every ingredient we use, we hand-select and stand behind. Our unique formula is designed to be extremely versatile & good for cooking, baking, making simple shakes and puddings. Each serving contains 20 grams of clean protein — 80% isolated whey & 20% micellar casein blend — plus six essential digestive enzymes and 1 gram of MCT.   As of August 2021, our whey protein supplier put a massive price increase on the whey protein we have always used that makes up 80% of the protein in our blend. Companies large and small are battling for this ingredient — making it difficult to find & much more costly. Instead of trying to change our formula, we unanimously decided we WILL NOT compromise the quality of our protein powder.    After absorbing as much of the cost as we possibly could for as long as we could, we've made the difficult decision to increase our protein powder prices effective Tuesday September 7, 2021.  We will continue to honor our commitment to our customers by maintaining the integrity of our products through third-party testing — so you can always count on Devotion to deliver quality nutrition.   We want to give a huge THANK YOU to all the loyal customers who have shopped with us, supported us, and have become a part of the Devotion family through the years.    Please enjoy our current prices through September 6, 2021.   The Devotion Nutrition Team

Our names are Kellie and Mel and after 20 years of friendship and us both having bariatric surgery 4 years apart and realizing how little support in out there we created Our Sleeved Life Podcast! We have lost over 250 lbs, and our mission is to end the stigma of weight loss and weight loss surgery by educating the world about what bariatric surgery is really all about and also showing others that having weight loss surgery is nothing to be ashamed of. During our successful journeys we have followed these steps when trusting the process and want to share them with you in hopes that they help when it gets rough! Trusting the process after you have had weight loss surgery……easier said than done right?!? We both heard this all the time during our journey and we still have to remind ourselves that this is not a journey that ends when you hit your goal weight. This is a journey that is ongoing for your whole life….let us say that one more time LIFETIME. So many believe this is the “easy way out” or we “cheated” by having this procedure, BUT what most don’t understand is that there is so much that goes into the process after weight loss surgery especially when you are going through a stall or you think “that’s it that’s all the weight I’m going to lose”, so in hopes that when you are going through a time like we just described, follow these steps:1.  The number one thing to remember with trusting the process is to follow your plan and what your surgeon and nutritionist recommend. There are some base numbers that most every weight loss surgery clinic go by and those are get at least 80g of protein and 64oz of water a day - in the beginning it will be difficult but just keep trying. Here is a daily liquid diet schedule that Kellie used when she was newly post op. We have tried so many protein powders and by far our favorite is Devotion nutrition. Its very versatile and not only is it great for protein shakes in the beginning of your journey but you can bake with it and also put it in your coffee so you get a boost of protein with your morning dose of caffeine when you are further out post op. 2. Try not to weigh yourself until a month after surgery and if you can wait 2 months post op because weight fluctuates a lot and so much plays into it, you could have water weight, or if your are female it could be your period. Also right after surgery your body is going through a ton of changes and trying to figure out what just happened so remember to give yourself grace. 3. Take measurements of your body, sometimes when the scale doesn’t move the inches do! So keep track of the measurements for those days that you get frustrated by a stall.4. NSV - Non scale victories like measurements are a great way to readjust your mindset when trying to trust the process. When you are in a stall or the numbers on the scale aren’t budging you can also count on the little things like the towel closing or you fitting in an outfit. They don’t matter how major the NSV is, because its still a victory! 5. Not every journey is the same! Try not to compare your journey with someone else’s, even if you are the same starting weight and surgery date they might progress faster or slower than you. We also say that at the end of the day this surgery is about you and only you. So focus on yourself instead of anyone else’s progress.6. Create side by side photos! When we are feeling like we haven’t made progress because its hard to see it in yourself we create those face2face Friday or transformation Tuesday photos and they really help us to SEE the changes and focus on how far we’ve come instead of the negative self talk that we tend to have when we don’t think we are progressing as fast as we would want. We are experts in this field because with Mel being 6 years post op and Kellie being 2 years and although we have had struggles we have used these tips throughout our journeys to stay focused and have become very successful with our weight loss and overall health.Our Sleeved Life Podcast has hit their 1-year anniversary and you can find their weekly episodes that expand on this subject and more on any podcast platform or by going to their website oursleevedlifepodcast.com. They are also very active on Instagram, Facebook, Youtube, Twitch and TikTok! We are the voice of this community, and we will fight for them and you! Kellie & Mel  

Tell us a little about yourself and why you decided to make a change to your health?  My name is Stephanie Ranallo. I'm 33 years old, originally from Pittsburgh, PA now living in Melbourne, FL. I am a lifestyle and weight loss surgery coach for LOUD Lifestyle training. I've been a nurse, specializing in heart surgery for 12 years and now in school to be a family nurse practitioner. I was not always fit and active. I grew up as an obese child and topped the scale at 301lb in my late 20s. I have done every diet in the book. Done every trick of the trade. Ultimately, I decided to have vertical sleeve gastrectomy, a form of weight loss surgery, at 28 after multiple failed fertility treatments. Not to mention, I was pre-diabetic, on thyroid medication and was about to be placed on oxygen overnight due to the inability to breathe while sleeping.   I went through the weight loss surgery program three times before it stuck. After that, I changed my life, learning about fitness and nutrition, really applying myself to my second chance at health.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I discovered Devotion through a friend of mine who used flex flavors during her bikini prep. I was newly out of VSG surgery and bought myself samples of the protein and a rainbow box. It was way before the re-branding and I have been using Devotion daily since 2016. There isn't a day that goes by that I don't have Devotion. As a girl who loves her sweets, Devotion just made sense. The hype does stand up and Dana/the Devotion team keeps making the products better and better with each passing year. I don't know how successful I would have been, LONG TERM, without Devotion as a staple.  What are your favorite Devotion products? Do you have a favorite Devotion recipe? If I had to pick one, Mocha Java protein powder. I love everything though. Favorite recipe - I love a good fluff, puppy chow or monkey bars. What goals did you achieve this past year?  This past year has been crazy!  I moved states. Changed careers. Networked. Grew mentally and physically. Make new connections. Started school.  Mental, emotional and physical growth was achieved on so many levels When it comes to eating well what are your top 3 recommendations if someone doesn’t know where to start?  Protein with every meal, do not drink your calories in sugary beverages, add one large salad a day. How did you manage to alter your eating patterns and accommodate the rest of your family? I stayed in my lane really. When I started my journey, my ex-husband was not dieting, nor care to. I would still cook for him, but tailor what I would have. For example - if he was having rice, I would eat the same thing, but dub out for cauli rice. I would essentially cook MY meals and he could have HIS meals.  What is your favorite form of exercise to do and why? Strength training. Not only does it make you feel strong and powerful... as women, it is super important we are using our muscles to help prevent osteoporosis long term. Also weight training increases metabolism AND gives women the shape that they most desire.  What is your favorite form of cardiovascular exercise to do and why? HIIT. Keeps it moving and interesting. What is your favorite  healthy food to eat?  What is the recipe? I try to keep things as simple as possible and build my plate with half veggies, 1/3 protein, 1/3 complex carb, and low fat. I'm a lower fat dieter. Also, SEASON YOUR FOOD AND USE ZERO CALORIE CONDIMENTS! What is your least favorite healthy food to eat?  ummmm... not sure. Nothing comes to mind. I like food. What is your favorite cheat meal?  Going to sound crazy, but I love Devotion, oats, PB and pretzels so much. I will pick that as an additional treat. Or sushi.  What is your best piece of advice for those just starting to exercise?  Start walking. Get steps in every single day! Movement is medicine! What is your goal for this year?  Grow my business, start a new business. Continue to network. Road shows with Devotion and leaning more and more into my lifestyle.  Getting ready to start clinicals for school and graduation!  How do you continue to stay devoted with this lifestyle? I made it legitimately my LIFESTYLE. I love my diet. I love training, Devotion is a staple for me, always!  It keeps me from eating cakes and treats. I look forward to it daily!  

Vitamins and minerals are the essential micronutrients, which play several important functions in your body. For example, maintain bone health, support blood circulation, heal wounds, and bolster your immune system. They also make a major contribution in the repair of cellular damage and metabolism of macronutrients such as carbohydrates, proteins, and fats to yield energy. What are vitamin D3 and K2? What are vitamin D3 and K2? Vitamin D3 is also commonly known as the sunshine vitamin because your skin can produce it in response to sunlight. It is a fat-soluble vitamin; the other two types are D1 and D2. This vitamin plays many functions in your body, but most important is the absorption of phosphorus and calcium. Also, contribute to maintaining the functioning of your immune system. So, it is mandatory to consume an adequate amount of vitamin D3 to maintain your body’s normal growth and development. However, deficiency of these vitamins can cause several health issues such as osteomalacia (softening of bones) and osteoporosis (bones become fragile). The major food sources of vitamin D3 are salmon, sardines, egg yolk, fortified milk, yogurt, cereals, and orange juice. Vitamin K2, as long-chain Menaquinone (MK7), is another essential fat-soluble vitamin. The MF7 foam of vitamin K has a longer half-life and longer bioavailability in your body. It is important in maintaining your circulatory system, which maintains your heart health, lowers the risk of cardiac disorders such as atherosclerosis, stroke, and vascular diseases. Thus due to its maximum effects, MK7 is considered the best source of vitamin K. The major dietary sources of this vitamin are fermented, dairy, and animal products like cheese, which provide other nutrients as well such as protein, calcium, and vitamin A. Beef liver contain 11 mg of vitamin K2 per 100 mg.   Here are some potential health benefits of vitamin D3 and K2 as MK7: Health benefits of vitamin D3: 1. Maintains bone health: Vitamin D3 makes your bones strong and healthy as it regulates the absorption of calcium and phosphorus by your bones. Moreover, these two minerals provide density and strength to your teeth and skeletal system. 2. Vitamin D3 prevents several diseases: Besides its basic health benefits, the researchers have found that vitamin D3 also plays a role in preventing chronic diseases. In 2006, study findings published in the Journal of the American Medical Association suggested that vitamin D3 helps in improving the symptoms of multiple sclerosis, which is a disabling disease of the central nervous system (brain and spinal cord). Another study published in Circulation Journal has revealed that vitamin D3 lowers the risk of heart diseases. In 2010, another study published in the American Journal of Clinical Nutrition has claimed that vitamin D3 reduces the development of cold and flu. 3. Helps in reducing stress and depression: The research depicted that vitamin D3 plays a significant role in regulating your mood. It ultimately wards off depression and stress. In one study, people suffering from depression and stress were given supplements of vitamin D3 for 2 months. And the results revealed that they showed significant improvement in the symptoms of depression. Another study conducted on people suffering from fibromyalgia (musculoskeletal pain leads to fatigue, mood, memory, and sleep issues), revealed that all individuals were deficient in vitamin D3. 4. Helps in reducing extra body weight: Several studies have revealed that supplementation of vitamin D3 in your diet is effective in reducing extra pounds present around your body. Experts have claimed that people taking vitamin D3 and calcium during the weight-loss period, reduce more weight than the control group. Healthcare experts believe that an extra amount of vitamin D3 and calcium acts as an appetite suppressor in your body. Another research has concluded that obese and overweight individuals taking supplements show improvement in the risk markers of heart diseases. 5. Control insulin level: Vitamin D3 effectively controls your blood sugar levels by regulating the production of insulin in your body. It stimulates the pancreas to increase insulin release, promoting the uptake of glucose by your body cells that leads to lower plasma glucose levels. So, diabetics should consume an adequate amount of vitamin D to manage their blood sugar levels. 6. Lowers blood pressure: A study conducted at Boston University revealed that people with hypertension experienced a significant decline in their blood pressure by increasing the uptake of vitamin D. D3 is responsible to suppress the release of renin hormone from your kidneys, which constricts your blood vessels that boosts your blood pressure. 7. Prevents cancer: Some scientific evidence shows that vitamin D3 helps in reducing the progression of prostate cancer. Moreover, many studies show that when you combine nutrients with fiber reduces the development of polyps, which leads to colon cancer. Another study suggests that a combination of calcium and vitamin D supplements for postmenopausal women can reduce cancer risk by 60 percent. One more research has found that deficiency of vitamin D is also associated with breast cancer development. In one study, the nutritional screening of 166 women with breast cancer has shown 70 percent of women were vitamin D deficient. 8. Supports heart health: Lack of vitamin D3 can also affect your heart functions. Two studies found that a low concentration of vitamin D3 in your blood cab enhances the risk of a heart attack. This vitamin acts as a heart tranquilizer, increases the endurance of heart muscles, and prevents abnormal growth. Furthermore, it also prevents the thickening of the heart walls, which can cause a blockage that leads to atherosclerosis and heart failure. 9. Mood: One of the major benefits of vitamin D3 is its impact on your mood. People with seasonal affective disorder; generally, feel happy when they sit in the sun as their skin produces vitamin D3. An elevated level of this vitamin not only makes you feel better but also reduces anxiety. Along with other treatments, also ensure the proper intake of vitamin D as well to treat mood disorders. Health benefits of vitamin K2 as MK7: · K2 as MK7 for your bones: Vitamin K2 is required for the activation of osteocalcin, which is a protein responsible  for transporting calcium to your bones. The transfer of calcium to your bone matrix reduces the risk of harmful calcium accumulation in your soft bone tissues. It also supports the activation of two important proteins, periostin and protein S, which are important in making your bone matrix. One recent research reveals that the adequate intake of vitamin K2 can improve your bone and may reduce the healthcare costs linked with osteoporosis. Moreover, this vitamin also enhances the mineralization of your bones that minimizes the risk of fractures. · K2 as MK7 for your blood vessels: In blood vessels, it promotes the activation of matrix Gla protein, which are found in your arterial walls’ smooth muscle cells that binds calcium and raises its level in blood. This process is important to reduce the stiffening of your arterial walls. It lowers the risk of hypertension, stroke, lung embolism (blockage of pulmonary arteries), and thrombosis (abnormal blood clotting in your heart arteries). · Improves your dental health: Osteocalcin activated by vitamin K2 transfers calcium to your bones and enhances the production of new dentin, underneath your teeth enamel. · Important for women health: Most females do not require calcium, but vitamin K2 to direct calcium at the right places. Adequate supplementation of MK7 in the women’s diet helps to prevent bone problems after menopause. Most females enter menopause at the age of 45 to 55, and estrogen levels drop, which leads to rapid bone loss. Women lost 40 percent of their inner, spongy bone and 10 percent hard bone within the 10 years after menopause. Women should ensure their proper intake of MK7 to maintain their bone health. · Important for older people: In older age, several diseases are associated with insufficient intake of vitamin K2. It inhibits arterial calcification and lowers calcium-linked heart problems. K2 is an important antioxidant for your brain cells, which prevents damage due to free radicals. Moreover, scientific communities believe that proper supplementation of MK7 in older people’s diet. It reduces the risk of Alzheimer’s disease. Is a combination of vitamin D3 and K2 as MK7 good for you? Yes, vitamin D3 and K2 make a perfect pair for your health. These vitamins work best in the presence of each other. They provide a synergic effect in balancing your blood calcium level that regulates your blood vessels and bones’ health. What is the best time to take vitamin D and K? Vitamin D and K are fat-soluble vitamins. It must be consumed with high-fat food to get its maximum absorption. According to one study, individuals taking vitamin D and K with large meals of the day and experienced a 50% increase in their blood vitamins level only after 2 months. In another study, 50 old people consumed vitamin D and K with a high-fat meal and felt a 32% increase in their serum vitamins level just after 12 hours. Intake of vitamin D and K with meals and high-fat food increases its absorption. In the bottom line: Hence, both vitamin D3 and K2 as MK7 are mandatory for your bone and blood vessels health by supporting calcium absorption. Health experts suggest that women should consume 600IU/day and men 800IU daily. Meanwhile, recommended dietary allowance (RDA) for vitamin K is 120 mcg for women and 90 mcg for men per day. Consume an adequate amount of vitamins to maintain your overall wellbeing.   References: Jorde, R., Sneve, M., Figenschau, Y., Svartberg, J. and Waterloo, K., 2008. Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial. Journal of internal medicine, 264(6), pp.599-609. Major, G.C., Alarie, F.P., Doré, J. and Tremblay, A., 2008. Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control. British journal of nutrition, 101(5), pp.659-663. Munger, K.L., Levin, L.I., Hollis, B.W., Howard, N.S. and Ascherio, A., 2006. Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis. Jama, 296(23), pp.2832-2838. Zittermann, A., Frisch, S., Berthold, H.K., Götting, C., Kuhn, J., Kleesiek, K., Stehle, P., Koertke, H. and Koerfer, R., 2009. Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers. The American journal of clinical nutrition, 89(5), pp.1321-1327. Judd, S. and Tangpricha, V., 2008. Vitamin D deficiency and risk for cardiovascular disease. Circulation, 117(4), p.503. Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y. and Ida, H., 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American journal of clinical nutrition, 91(5), pp.1255-1260. van Summeren, M.J., Braam, L.A., Lilien, M.R., Schurgers, L.J., Kuis, W. and Vermeer, C., 2009. The effect of menaquinone-7 (vitamin K 2) supplementation on osteocalcin carboxylation in healthy prepubertal children. British journal of nutrition, 102(8), pp.1171-1178. Theuwissen, E., Magdeleyns, E.J., Braam, L.A.J.L.M., Teunissen, K.J., Knapen, M.H., Binnekamp, I.A.G., van Summeren, M.J.H. and Vermeer, C., 2014. Vitamin K status in healthy volunteers. Food & function, 5(2), pp.229-234. Beulens, J.W., Booth, S.L., van den Heuvel, E.G., Stoecklin, E., Baka, A. and Vermeer, C., 2013. The role of menaquinones (vitamin K2) in human health. British Journal of Nutrition, 110(8), pp.1357-1368.

Tell us a little about yourself and why you decided to make a change to your health? Hi! My name is Rocky Araujo and I am 20 years old. I have just wrapped up my sophomore year at the University of Southern California where I am studying business at USC’s Marshall School of Business. I decided to make a change in my health and nutrition because I simply became unhappy with how I looked and felt on a daily basis. I would often binge eat at night, mainly out of pure boredom, and then fell groggy, tired, and heavy the next morning. It wasn’t until I got to college where I truly understood the immense value and role that nutrition plays in not only one’s health, but one’s appearance as well. From my freshman year of college and onward, I promised myself to make a change. I knew I was only given one life. One body. One chance to take advantage of every opportunity given to me. Of course eating a greasy and fatty meal tastes good at the moment, but that moment passes quickly. Your health, body, and nutrition on the other hand- that stays with you until you die. From that moment on, I decided to make a change in my nutrition and general lifestyle.  Tell us how you discovered Devotion Nutrition and how it has helped you stay Devoted to your goals. I discovered Devotion Nutrition through my mother. In fact, my mom told me that she personally trained the owner of Devotion Nutrition’s mom in the gym on a daily basis! And that was back in the 80’s! Her daughter Dana, who is the founder of Devotion, would often come to the gym and watch her mom workout. When I first started lifting, I began to try Devotion Nutrition’s protein powder. I instantly remember falling in love with the “Brownie Batter” flavor as I’m a HUGE chocolate lover! From that point on, it was the only brand of protein powder in our household. I credit a ton of my fitness journey results to the likes of Devotion Nutrition. The versatility and adaptability of the protein is unlike anything I’ve ever seen before. I’ve tried countless protein brands- Optimum Nutrition, RedCon, Dymatize, ISOPURE, Innosupps, and so on. I can say with undoubted confidence that NONE of them come close to the mixing and flavor ability of Devotion Nutrition. I now use Devotion Nutrition protein powder and flex flavors in my oatmeal, cream of wheat, cream of rice, greek yogurt, and even with just straight up water to create a FANTASTIC “pudding” dessert. I can’t reiterate enough how crucial Devotion has been in helping me stay devoted to my goals by making bland, healthy foods taste PHENOMENAL!  What are your favorite Devotion products? Do you have a favorite Devotion recipe? My favorite Devotion Product is the Devotion Protein, “Brownie Batter” flavor! Of course the taste is fantastic, but as mentioned earlier, the mixing ability of the protein is what really stands out to me. Being able to simply take a scoop of Devotion Protein Powder, add it to a bowl, and then JUST add water to create a pudding is life changing. I don’t know anywhere else where someone can find a 110 calorie pudding that has 20+grams of protein in it as well!!  My favorite Devotion recipe is implementing it into EVERY pre-workout meal I consume. I’ve found that consuming complex carbs (in the form of oats, cream of rice and cream of wheat) and protein before my workout, gives me an incredible pump and boost in the gym. My recipe for my pre-workout meal is as follows: 80g of oats/cream of wheat/cream of rice, 1 scoop of Devotion protein powder, and 1 pinch of salt!  What goals did you achieve this past year?  Going into this year, one of my BIGGEST goals was to be able to stay devoted and committed to my fitness and nutrition lifestyle. However, a big challenge presented itself… Due to the University of Southern California still being 100% online, my college friends and I decided to rent an extended AirBnB in Utah for the entire semester. This obviously presented a huge change of pace to my normal, everyday routine. I was now going to be living with 4 other college roommates whose nutrition, health, and lifestyle choices were polar opposites of mine. Now don’t get me wrong, there is absolutely nothing wrong about how they live their lives, however, it took an immense mindset to not conform to eating pizza at midnight with them, or not drinking alcohol with them on a daily basis. Yet, I was able to still remain devoted to my future aspirations. I joined the local gym in Utah, I did all my personal food shopping, I cooked every meal myself, and was never afraid to say no. I was able to continue this lifestyle the entire duration that I stayed in Utah. I was extremely proud of myself for being able to stick to and achieve the goal I had going into the semester.   When it comes to eating well, what are your top 3 recommendations if someone doesn’t know where to start?  1. Eating healthy does NOT have to be boring! Spices and zero calorie sauces are your BEST FRIEND. Personally, I love Frank’s Red Hot! I will literally put the sauce on EVERYTHING- Chicken, Tuna, Salads, Fish, Veggies, Rice, and especially Potatoes! Experiment with your taste buds! Find out what you enjoy and implement that into your daily nutrition.  2. Eating healthy with the intention to lean out or lose weight DOES NOT mean starve yourself! I see this happen time and time again. Individuals will try to shed some pounds and immediately start to be fearful of food. I’m here to tell you otherwise! Think of your body as a car and food as the gas. A car simply CANNOT run without gas, just like your body cannot run without food. Now, instead of being scared of food, I recommend tracking your food. Avoid binge eating. Once a car’s gas tank is filled, it’s done until it needs be refueled again. The body works the same way! 3. MAKE IT A LIFESTYLE AND COMMIT. Eating healthy is not a fad. Eating healthy is not a trend. Eating healthy needs to become a way of life! Once you are able to make that mindset change, it becomes second nature. How did you manage to alter your eating patterns and accommodate the rest of your family? I’m extremely fortunate that the rest of my family’s values on health and nutrition are in line with mine. However, I’ll talk about my college life here. This past semester, I lived in Utah with 4 other college friends. They ate like every other college kid would. Cereal, pizza, frozen burritos, and quesadillas were staples of the household. However, it never bothered me. My mindset was so focused on achieving my dreams and desires that seeing them eat the way they did had legitimate zero impact on me. I realized that if I truly want to achieve my dream body. If I truly want to  become the person I picture. Then I cannot cave to temptation. Interestingly enough, that temptation disappears after a while. I no longer crave junk food. I have ZERO desire to eat fat and greasy foods. The smell of Dominoes actually almost makes me nauseous. If you are devoted, you will notice your taste buds change over time! What is your favorite form of exercise to do and why.  Besides just lifting weights, I LOVE to implement athletic and explosive movements into my workout. The purpose of my lifestyle is to not simply become a bodybuilder. I have no intention to become the biggest, nor strongest human on the planet. I workout to feel good, feel strong, feel athletic, and feel explosive. Because of this, I like to split up my workout week into two sections. The first section of the week places a heavy emphasis on muscle building and hypertrophy. The second portion of the week, I focus on body control, explosiveness, and fast-twitch muscle ability! I feel much more well-rounded with this routine and I thoroughly enjoy it! What is your favorite form of cardiovascular exercise to do and why?  My favorite form of cardio to do is the stationary spin bike! In the summer months especially, when I’m trying to shed those last few stubborn pounds, cardio becomes an essential part of my routine. The spin bike provides me with a low stress exercise that really makes me feel like I’m working. Additionally, I absolutely love the heavy leg workout it provides. I’ll often ride the bike for 15 minutes as a warmup before I lift. And then follow my lifting session with another 15-20 minutes on the bike as well.  What is your favorite  healthy food to eat? What is the recipe?  My favorite healthy food to eat has to be my Kodiak Protein Cakes before bed! Even on a low calorie diet, I eat these pancakes almost religiously as my last meal of the day. I take 1 serving (53g) of Kodiak Cake Mix, 1 scoop of Devotion Protein, 1 egg, and a couple of grams of xantham gum. I put all those ingredients into a measuring cup and then proceed to mix them all together! I get about 5-6 medium sized pancakes that have UNBELIEVABLE taste for about 400 calories that is mainly protein and carbohydrates. Not only are the pancakes a great tasting meal, but I also find it pretty filling and it surely satisfies my taste buds before bed! What is your least favorite healthy food to eat?  In complete honesty, I don’t have an answer to this question. I TRULY love and look forward to EVERY meal I consume throughout the day. Not a day goes by where I find myself struggling to eat my food and dreading the taste of it. This is what I mean by creating a lifestyle out of it! What is your favorite cheat meal?  I very RARELY eat cheat meals because, as stated before, I LOVE THE WAY I EAT! However, if I do decide to have a cheat meal, my favorite food is really anything that has cheese on it! I’m a HUGE cheese lover, and it’s probably the one thing I miss most about my new lifestyle. I decided to eliminate almost all dairy, with the exception of 0% Fat Greek Yogurt, as I’ve noticed it improves my skin quality and acne. However, I’m at the point where I’m no longer craving cheese or longing for it. BUT, if the opportunity does present itself, I will GLADLY help myself to any cheesy dish! What is your best piece of advice for those just starting to exercise?  My first piece of advice would be to find YOUR purpose. When you have an inner drive and a true purpose in doing something, it makes it ALL the world easier to do on a daily basis! Your purpose can be anything. It can be for your own health. It can be to lose weight. It could be to feel better. Whatever it is, make sure it is meaningful and purposeful to you!   Another piece of advice I want to give is to not over do it right off the bat. I see it happen time and time again where an individual wants to get into working out and does the “all or nothing approach”. That will never work. It’s not sustainable and you will burn yourself out and lose the motivation that caused you to start in the first place. Treat it as your new lifestyle. Implement exercise into your daily routine. Look FORWARD to working out!  What is your goal for this year?  I actually have very recently started my own fitness Instagram (@rockyaraujofitness) and I plan to pursue getting my personal training certificate as well this summer. My goal for this year is to use my own personal journey and story in order to help, motivate, and inspire others all around that they can do it too! I want to prove that every single individual out there has the power and control in their life to make ANY change they desire! I absolutely love to help others, and never find constant questions bothersome! By the end of this year, if I am able to grow my fitness page and start personal training, and truly impact the lives of others, then I would consider it a success! How do you continue to stay devoted with this lifestyle? I attribute my devotion and commitment towards this lifestyle 100% solely due to my purpose. I truly look at life as a precious, singular opportunity that we were all given. There’s nothing more saddening and heart-wrenching to me than not using every day as a chance to better myself and the people around me. Every day I wake up, I’m excited to get to the gym and eat my meals. To me, it feels good being able to go to bed every day knowing I accomplished my daily goals, stayed committed to my plan, and bettered myself through my actions. However, I wasn’t always like this. As I’m sure you can see in the pictures, I used to be extremely overweight and unhealthy. The mindset change that I decided to make in my life has been one of the greatest things that’s happened to me, and I can say with confidence that I’ve never felt better physically and mentally than I do now!  I must also point out that NOT everyday will be easy. To be 100% blatant and truthful, there will be days where you question why you are doing this. Why am I so committed to exercising? Why am I so committed to eating right? Why am I pushing so hard just to look the same the next day? It’s through these difficult and tough times that YOUR purpose and motivation for doing it will prevail. REMEMBER why you started in the first place. REMEMBER what caused you to make the change in your life. REMEMBER that it’s a lifestyle! Nothing worthwhile in this world comes without a struggle. Do NOT be afraid to face that struggle when it comes, because I will guarantee that it does. However, there will never be growth unless there is struggle. Once you push past that struggle and still go to the gym even when you don’t feel like it, once you still eat that healthy meal even when you don’t want to, there is no better feeling than knowing YOU have the mental toughness to stick to something you COMMITTED to! And remember to always keep smiling!

Mentor. Inspire. Encourage. These are three words I hope to bring to everyone that crosses my platform and I bring into my life.Through this platform and social media, I met Dana Kaye, owner of Devotion Nutrition, and she brought me under her wings and into her family. In part, I think the universe brought us together for so many reasons outside of fitness and Devotion Nutrition.Through Dana, I have learned SO much about myself and continue to do so… but I was also introduced to Dana’s daughter, Bijou; a little girl who I see myself in, so much so that we have a very strong connection. If you have followed Dana on instagram (@danalynnkaye) for any length of time, she has been very open with the struggles she faces with Bijou’s weight. Bijou also happens to be a twin with a sister who is the complete opposite, very petite and slender. I have walked Bijou’s path. I, too, was the biggest girl in the class with a sibling who never struggled for a second with his weight. I blossomed first in my class.I was always a big kid.I understand Bijou and I feel for her.Even with all of the great habits Dana instills in all her children to maintain a healthy and active lifestyle, Bijou, like myself, is pre-dispositioned to being a bigger kid. She will have to work hard her entire life to NOT be obese. That is daunting and hard.Something that we don’t talk about enough is childhood obesity and the impact that has on our younger generations.The change must start with US. Let’s begin by putting great practices in place, practices that Bijou learns everyday. getting off electronic devices & playing outside with friends encouraging children to find joy in something that keeps them active: sports, dance, bike riding, jump booting cooking with our children, teaching them how to pack their own lunch and what a healthy & nutritious plate looks like saying NO to sugary beverages using Devotion recipes to help the sweet tooth setting step goals and using a reward system that is not linked to food in anyway First and foremost we must lay the path for our kids by changing our own processes. The childhood obesity epidemic in the US continues to rise year after year.We ALL can have our hand in changing this trajectory.One family at a time.The rate of childhood and adolescent obesity has tripled since 1978, wherein rates have gone from 5% to 19.3% as of 2020 affecting 14.4 million children and adolescents (CDC, 2020). Children, 8-12, spend an average of 4-6 hours per day on screen time, therefore childhood obesity rates are projected to continue to rise, and at an alarming rate (AACAP, 2021). Let’s act now and help our youth the best way we can!References:American Academy of Child & Adolescent Psychiatry (AACAP). (2021). Screen Time and Children. Retrieved from https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Children-And-Watching-TV-054.aspxCenter for Disease Control and Prevention (CDC). (2020). Early Childcare and Education Obesity Prevention Program. Retrieved from https://www.cdc.gov/obesity/strategies/ece-obesity-prevention-program.html

Digestion-resistant maltodextrin (DRM) is an ingredient you’ve probably seen in diet supplements. What exactly is it? And how does it differ from regular maltodextrin? In this white paper, we’ll explain what each type of maltodextrin is, what they’re used for, and the risks and benefits of each. You may be surprised to learn about the many benefits of digestion-resistant maltodextrin. What are Maltodextrin and Digestion-Resistant Maltodextrin?Maltodextrin and digestion-resistant maltodextrin (DRM) are types of dietary fiber. Fiber is a term used to describe a carbohydrate derived from plant products, giving our stool bulk and regularity. There are two types of dietary fiber: soluble and insoluble. While soluble fiber is dissolvable and digestible (i.e. can be broken down by bacteria in the large intestine, providing energy), insoluble fiber is non-digestible and exits the gastrointestinal system largely intact (Food and Drug Administration, 2017). The FDA recommends that adults consume 25g of dietary fiber per day (Food and Drug Administration, 2017); however, this value is rarely met in populations consuming a Western diet. What is Maltodextrin?Maltodextrin is a digestible, artificial sugar derived most commonly from corn, rice, or wheat, and is used in seasonings and sweets, acting as a binding agent while providing a slightly sweet taste (Williams, 2016). This polysaccharide, or simple carbohydrate, contains calories, and is broken down by the intestine to produce glucose, which can be utilized as an energy source to fuel our bodies (Adams, 2017). Maltodextrin is commonly used in supplements, such as mass gainers, which contain a high carbohydrate content used to increase energy and add mass to athletes, such as body builders (Adams, 2017). It is also used in the gel packets consumed by athletes during endurance events, such as marathons and Ironman Triathlons (Williams, 2016). Additionally, maltodextrin has been shown to help promote muscle recovery and reduce muscle breakdown after strenuous exercise because of its high glycemic index (Williams, 2016). What is Digestion-Resistant Maltodextrin?Digestion-resistant maltodextrin is also most commonly derived from corn and wheat (as well as rice and potatoes). DRM is created by putting maltodextrin through an additional process that changes the bonds which connect the sugar units. It is indigestible because our bodies do not have the enzymes necessary to break down the new bonds. Contrary to maltodextrin, DRM does not contain calories, so does not affect blood sugar levels. However, it still offers many of the benefits of soluble/digestible fiber (Adams, 2017). Maltodextrin vs. Digestion-Resistant MaltodextrinMaltodextrin has a high glycemic index, causing a rapid spike in blood sugar. Interestingly, this polysaccharide has been shown to raise blood sugar levels more rapidly than glucose (Williams, 2016). Research has also shown that maltodextrin promotes increased growth of unhealthy bacteria in the gut flora resulting in increased inflammatory properties, which is likely related to the sugar content. Side effects of maltodextrin include weight gain, bloating, and gas (Adams, 2017). If you are not a body builder who is seeking to put on mass, or not an endurance athlete in need of a quick source of energy, it might be wise to limit your intake of maltodextrin. Similarly, if you have a chronic illness, such as diabetes, where maintaining stable blood sugar levels is important, maltodextrin may be an additive you should limit or avoid. DRM ferments at a slower rate than maltodextrin, which helps minimize many of the negative side effects (e.g. bloating and flatulence) that are experienced with the soluble fiber. Unlike maltodextrin, DRM can be used as a prebiotic, promoting the growth of good bacteria in the intestine. In a cohort of 66 research participants, DRM was found to improve colonic transit time while also keeping their gastrointestinal system “regular” by adding bulk to their stools, maintaining balance in their consistency and frequency (Abellan Ruiz et al., 2016; Adams, 2017; Fibersol, 2017). DRM may be better at regulating blood sugar levels during and after meals by not causing as steep of a blood sugar spike when compared to regular maltodextrin (Fibersol, 2017). More importantly, DRM does not alter insulin levels (Fibersol, 2017), so may be a better alternative than regular maltodextrin for individuals living with diabetes. While DRM contains little to no calories, research has shown people who consume DRM feel fuller and more satiated for longer periods of time after eating (Fibersol, 2017). For example, one study found that participants who consumed a meal with 10g of Fibersol-2, a product that is classified as a DRM, felt more satiated for 1½ to 2 hours following their meal (Ye et al., 2015). Another study found that Fibersol-2 reduced colorectal cancer incidence in vivo and in vitro through apoptosis (programmed cell death), preventing tumor growth (So et al., 2015). Phase II trials investigating this hypothesis are currently underway. ConclusionWhether you choose to use maltodextrin or DRM will depend on your personal needs and goals. If you are looking to increase body mass, utilize extra energy during workouts, or speed up muscle recovery, maltodextrin may be your product of choice. If your goal is to keep your GI systems regular, minimize calorie consumption (lose weight), keep blood glucose and insulin levels stable, or feel “full” for longer periods of time, DRM may be your product of choice. ReferencesAbellan Ruiz, M. S., Barnuevo Espinosa, M. D., Contreras Fernandez, C. J., Luque Rubia, A. J., Sanchez Ayllon, F., Aldeguer Garcia, M., . . . Lopez Roman, F. J. (2016). Digestion-resistant maltodextrin effects on colonic transit time and stool weight: a randomized controlled clinical study. European Journal of Nutrition, 55(8), 2389-2397. doi: 10.1007/s00394-015-1045-4 Adams, A. (October 3, 2017). The Health Risks of Maltodextrin. Retrieved December 7, 2017, from http://www.livestrong.com/article/502241-the-risks-of-maltodextrin/ Fibersol. (2017). What Is Fibersol®-2? Retrieved December 6, 2017, from http://www.fibersol.com/products/fibersol-2/ Food and Drug Administration. (2017). Dietary Fiber. Retrieved December 8, 2017, from http://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets/Dietary_Fiber.pdf So, E. Y., Ouchi, M., Cuesta-Sancho, S., Olson, S. L., Reif, D., Shimomura, K., & Ouchi, T. (2015). Tumor suppression by resistant maltodextrin, Fibersol-2. Cancer Biology & Therapy, 16(3), 460-465. doi: 10.1080/15384047.2015.1009269 Williams, L. (2016). Maltodextrin: The Time and Place for High Glycemic Carbohydrates. Retrieved December 8, 2017, from http://www.onnit.com/academy/maltodextrin-time-place-high-glycemic-carbohydrates/ Ye, Z., Arumugam, V., Haugabrooks, E., Williamson, P., & Hendrich, S. (2015). Soluble dietary fiber (Fibersol-2) decreased hunger and increased satiety hormones in humans when ingested with a meal. Nutr Res, 35(5), 393-400. doi: 10.1016/j.nutres.2015.03.004 https://primaforce.com/blogs/articles/digestion-resistant-maltodextrin-the-facts

Does your mouth start watering when you hear the jingle of a nearby ice cream truck? Us too!  We all get those unstoppable cravings for a sweet, creamy, icy-cold treat. If you think you have to deprive yourself of summer’s greatest way to beat the heat — think again! The only way to stick to your fitness goals is to enjoy the journey. That’s why we’ve created these AMAZING recipes that will satisfy your sweet tooth without the cavities or the calories!  Protein Fluff is the answer to your ice cream prayers. We blend our specially formulated protein powder with only water and ice (and a few optional ingredients... if we’re feeling fancy) to create a fluffy, soft-serve ice-creamy dessert so delicious you’ll forget ALL about Mr. Softee! Each recipe packs a whopping 20+ grams of protein with zero added sugar. Best of all this fluff is simple to whip up and easy to customize with your favorite Flex Flavors.  Let’s take a look at some of our favorite combinations: FRUITY HOOPS FLUFF Add fresh blueberries to a blender with Angel Food Cake Protein and Fruity Hoops Flex Flavors to create a huge bowl of sweet and delicious soft-serve packed with antioxidants! S'MORES BROWNIE BATTER FLUFF Nothing says SUMMER like campfire s’mores. This bowl of bliss starts with our Brownie Batter Protein to create a rich chocolatey fluff base. If you’re a chocolate lover — this recipe is for you! BIRTHDAY CAKE FLUFF You won’t need an excuse to party once you make our scrumptious Birthday Cake Fluff! 20 grams of protein + zero sugar = cravings crushed. And don’t forget the sprinkles!!  GUMMY FISH FLUFF This one is kid-friendly! That’s right — it's a healthy treat that got a pint-sized seal of approval! Make it together after dinner or on the weekend for a fun activity the whole family will enjoy. It’s not always easy to stick to our goals. Temptation is everywhere and consistency takes effort. For times when you just need a sweet treat to pick you up — Devotion Nutrition has you covered with tons of easy recipes to crush your cravings and keep you on track. It’s not a diet... It’s a lifestyle!  #UNTILITSDONE

That’s right! We said it. BE LAZY, HAVE COMFORT FOOD. It does the mind well. Here’s the thing, our body loves rest! Rest days are extremely important for not only repairing your body, but allowing you to keep training and completing the workouts you enjoy doing. Did you know that you are likely to lose more weight and build more muscle if you are properly recovered? Fact: Muscle grows during rest. Sometimes we all need to take a step back, let out a deep breath and allow ourselves to be free from the diligence and structure. Believe me, if you lead a lifestyle of health and fitness, allowing yourself a day to unwind is not going to hinder you or throw you for a tailspin in the opposite direction. How great does an adult beverage and a oooey gooey brownie sound? The BEST part about this is you can have that adult beverage and an amazing brownie using Devotion Nutrition products. Mix up a margarita using our Gummy Fish Flex Flavor or a batch of triple chocolate brownie batter cookies using Brownie Batter Protein. Take some time with the kids or your spouse and have a fun baking session at home.  Devotion Nutrition products are safe for the whole family to enjoy, so grab your hunny and the kids and get baking! Choose Brownie Batter flavor protein powder to make your favorite rendition of brownies, chocolate cookies and cakes or use Angel Food Cake flavor and cupcakes, waffles, or even ice cream; and then have your kiddos choose their own FlexFlavors® and sprinkles. Then, sit down, throw on your favorite movie and put your feet up. You deserve it sis. Take a breather. Being devoted also means taking your mental health into consideration. #mentalhealthawareness

Weight Watchers vs. Devotion Nutrition We may be biased but we think our products are truly the best on the market. Not to brag but each scoop of our delicious protein powders are just about 100 calories with 20 grams of protein and ZERO sugar. Not even Weight Watchers can boast those numbers!  To compare — per serving Devotion Nutrition has fewer calories and carbs, less fat, sugar, and cholesterol, and even fewer ingredients than Weight Watchers brand protein. With 80% easy-to-absorb whey protein and 20% slow-digesting Micellar Casein — you’ve got the perfect blend for fast muscle recovery that keeps you full all day long. Plus Devotion includes six important digestive enzymes with no amino spiking so you can easily get the most out of your protein.  Best of all Devotion is incredibly versatile. You can shake it up with some water and call it a day — or you can go to town! Blend it into a delicious smoothie, bake it into your favorite treats, or whip it up with some staple ingredients and freeze it for protein-packed ice cream that will really satisfy you. We’ve got tons of drool-worthy recipes on our blog just waiting for you to try.  The name of our game is to make healthy living as easy and enjoyable as possible so you can stay devoted until it’s done. If you want the best tools to support you on your journey — get the best! Get Devotion Nutrition.     

Phased re-opening is happening across the U.S.  Some places are moving into Phase II which means that gyms will be opening their doors again soon!! But before you go beast mode....  Let’s take a minute to consider a smart approach to getting back into the gym after our long downtime. If you have been consistently training while in quarantine, odds are you will adapt to gym life quite easily.  If you were someone who used quarantine as a time to rest and repair your body, remember all of the progress you've made and ease yourself back into gym life. I know we are all so excited to get back into our routines, train hard, get back under the bar and beast out a great training session. The gym, our place of solace… it is calling our name! But before you go beast-mode, let's take a look at a few ways to smoothly transition back to our gym routine. BE EASY. BE PATIENT. Try not to go back into the gym with that “go hard or go home” mentality. If you were formerly training six days a week, scale that back to four… training five days a week, scale it back to three, and so on. Rest every other day or every two days. Even if you were consistently training at home, the stimulus placed on the body with bands is nothing in comparison to heavy, weighted workouts in the gym. Listen to you body and progressively get back to where you ended prior to gym closures. DON’T OVER DO IT. Do not try to hit top sets. Train at roughly a 7 RPE. Start slow and go by feel. You will likely have some strength decreases, but not to worry, your muscle memory will spark and soon you will be hitting those top sets with ease. Give yourself the grace to adjust back into training though. Do not risk an injury over excitement. Test the waters a bit, but know when to be smart and pull back accordingly. PRIORITIZE SETS & UTILIZE REST PERIODS The gym may look different as we open back up. There will likely be sign-up times and time stamps on how long you are able to train. Prioritize your workouts. Do not skip rests! 3 sets of really good reps with perfect form followed by a rest period will outweigh 4 sets rushed, without proper form, mind-muscle connection or intent any day. PRIME YOUR BODY & ALLOW IT TO REPAIR Warm up! Start by doing dynamic stretches. Pre-prime your body for a training session. Your body is coming out of a massive downturn. Don’t forget to stretch post workout. Considering time constraints in for our ‘new normal’ era, this may have to be done at home. Do not overlook it. Stretch, foam roll, recover and repair. Through it all, remember to have fun! Keep a smile on your face and enjoy the process! Stay devoted! #UNTILITSDONE  

Finding the best protein powders for women can be a chore. To choose the best, we need to consider what makes a protein powder the best for women. What is the ideal protein shake for a woman? Is it taste, type, texture, quality or all four? Below are some things to think about when choosing the best protein powder for women. Type: Whey and casein are two of the most popular protein powders for women. What makes them popular is the fact that they contain all of the essential nine amino acids needed that the body can't make on its own.  Whey protein powder is known for its ability to help in weight loss and enhance muscle development. It contains ghrelin which is a hormone that stimulates appetite. This hormone is responsible for weight loss by reducing hunger. Moreover, whey protein speeds up muscle development and growth, especially inactive women, however, since whey protein is made from milk, it is not recommended to people who are lactose intolerant or vegans. Casein, which is also derived from milk digests slower in the gastro-intestinal tract. This allows for a slow but sustained delivery of protein to the body. Taste: Most women are very particular to the taste of protein powder. We get tired of the same flavor day after day. We know that having a variety of flavors will keep us satisfied and coming back for another protein shake. Texture: Some protein powder are thick and grainy, while others are smooth but too watery. The best protein powders for women are generally smooth and a little on the thicker side. This allows us to savor each shake as a delicious dessert and not a daily chore to drink. Quality: The quality of protein powders has been very controversial over the years. Many claims by different brands have undergone legal scrutiny. The quality of a protein powder depends on it’s bio-availability and added benefits. The best protein powder for women would not cause gas or bloat. It would also have benefits beyond just protein. This includes medium chain triglycerides, digestive enzymes, and more. Devotion Nutrition protein powder is hands down the best protein powder for women. In fact, it was designed by women who consume protein powder on a daily basis. Devotion protein is an 80/20 whey/casein blend as this has been proven to be the best ratio for muscle growth and weight loss. This ratio also yields the best texture and consistency. Devotion protein powder comes in both Angel Food Cake and Brownie Batter  flavors. These flavors make a great canvas for our Flex Flavors. Flex Flavors are zero calorie flavored stevia that can be added to each protein shake. These allow each shake to take on a different flavor so we never get tired of the same protein powder flavor. The texture of Devotion protein powder is smooth and thick. It’s perfect when shaken up with water, but also can be blended into a rich and thick smoothie with only ice and water. Quality protein is what makes Devotion protein powder the top rated protein for women. Devotion only uses the highest grade protein available. We’ve also added 6 digestive enzymes to help eliminate gas and bloat that are very common in other brands. Finding the best protein powder for women can seem like an overwhelming task. There are so many different options available. At Devotion Nutrition, we’ve made that choice very simple. We not only recommend our protein powder, but we use it ourselves and within our families everyday. By: Gina Aliotti  

The Post Competition Blues By: Kristie Higgs How to Stay Devoted Post-Competition When preparing for a physique show, it’s easy to dive right into to the preparation process and neglect to ask the question, “What happens after the competition?” Preparation habits are built around the end goal of stepping on stage. For months competitors manage an around the clock dedication to a strict diet, cardio regime, and lifting schedule. But, when the stage lights go out, the auditorium empties, and every competitor has eaten to their heart’s content, there is a single question that crosses every competitors’ mind: “What now?” Competitors often follow one of two trends. Under the guidance of their coach, they will resume their diet and slowly reverse their calories up while tapering cardio down; or, more often than not, post-show competitors will lose most of their pre-show control. Being “mentally starved,” their dialing cravings will turn into week-long binges. Consequently, they will rebound in weight, and become unsure or depressed wondering where their pre-show self-control went. This is the vicious post-show cycle that the majority of competitors experience and aren’t warned about beforehand. With five years of competing experience, I can personally attest to taking both routes. The first three years of competing, I followed the second trend, falling into a cycle of daily overeating in attempt to satisfy the mental hunger. Without the goal of the stage, I had zero self-control and continually made excuses for eating unreasonable amounts of treats. This binge period would last a few weeks and then I would slowly take back my self-control. Unfortunately, I had gained about ten pounds above stage weight in those weeks and felt like a failure. Mentally, I was so negatively affected by this that I would find myself turning down invites to go the pool or be seen in a bikini, feared of being judged for having more body fat than my stage physique. During my fourth year of competing I told myself “enough is enough.” I decided ahead of time that if I chose to continue competing, I would follow my reverse diet post-show. After competing at Nationals in Miami (2016), I immediately fell back into my routine. It was the first time I felt amazing post-show. I no longer viewed competing as an off season/on season ordeal. I decided that in order to be happy, I needed to stay on point year-round. This didn’t mean that my body fat would stay as low, but I would keep my mind and metabolism healthy by slowly reversing my calories up and staying in control. I was so much happier with my post-show physique and the preparation process for my fifth year of competing was made that much easier. Being successful at post-show dieting is all about having a game plan and mentally committing to it BEFORE the show ever happens. Here are some tips that help me be successful: 1. Take ONE day off from diet and workouts (typically a Sunday if the show is Saturday) and be ready to get back to routine the following Monday. 2. Stock your kitchen with healthy foods before you leave for the show. If you can avoid the store when you get home, you will be less likely to buy junk food. 3. Continue to drink water. After you reintroduce carbs and sodium post-show, you are going to retain a lot of water. Keep yourself hydrated. Drinking lots of water also curbs hunger, making it easier to manage cravings and indulgences. 4. Keep yourself busy. Make a list of things you want to accomplish after the show to keep your mind off of snacking. 5. Limit yourself to going out once a week. A weekly cheat meal won’t set you back like a week-long binge will. 6. Don’t neglect cardio. Your body has adjusted to burning extra calories because of the cardio expenditure, it’s important to slowly taper cardio down and likewise slowly taper your calories up. 7. Remember how it good it felt to be in control while getting ready for a show; eating healthy, lifting, and doing cardio made you feel great. These are lifelong habits. Although they don’t need to be as extreme for daily living, it’s important to continue these habits at a pace that keeps you feeling strong. 8. Continue using calorie/macro friendly food finds. Use recipes that are creative to keep things fun and fresh. The best part about post-show is having the liberty to explore new recipes! Check-out Devotion Recipes for fun ways to use all of our Flex Flavors and Protein Powders.    

Dana does a demo with our good friends at Fitness The Wright Way TV.

If It Fits Your Macros & Flexible Dieting By: Kristie Higgs The Diet Worth Devoting To Chicken, egg whites, and veggies, oh my! When you think “diet” these are the foods that come to mind, right? Well, I’m here to tell you that there IS a way of dieting that allows you to eat literally anything you want and still reach your fitness goals. Yes, I said anything. You, too, can learn how to lose lard and gain flex-worthy muscles without the boring grocery list. Flexible dieting, or If It Fits Your Macro’s (IIFYM), is a dieting style emphasizing portion control while still allowing room for all the foods you love. It’s always encouraged to consume whole and nutrient dense foods, but sometimes you need to satisfy your food lusts without the guilt. Flexible dieting gives you just that. The ideal allotment of the three macronutrients (carbohydrates, fats, and protein) is determined by a person’s weight, activity level, sport performance goals, and weight loss or gain desires. These numbers are typically set by a fitness professional or sports nutritionist. Flexible dieting is not just popular amongst athlete and physique competitors. Many trainers and nutritionists are teaching this form of dieting to weight loss clients as well. Flexible dieting is successful because people are learning a system of how to incorporate the foods they enjoy, lose weight, and maintain their losses without eating from a boring meal plan. It’s a lifestyle that promotes eating different things each day. It’s adaptable to events of everyday life, it’s possible to take with on vacation, work trips, family events, etc. It’s flexible, exactly what it proclaims to be, to fit your needs and leaves no excuse to remain devoted to your goals. Foods in Need of Flavor Although Flexible Dieting allows the freedom to “fit” in treats and cheats, eating whole foods is the better choice 90% of the time. During that 90% of the day, flexible dieters are filling their macros with unprocessed, fresh foods. What you choose to put in your body should be based on a matter of overall health. Choosing whole potatoes over potato chips or fresh fruit over fruit snacks, most of the time, will benefit your body in the long run. When choosing to fill your macros, stick to the rules of shopping on the outskirts of the store where the fresh produce is found. Often these foods tend to be on the bland side making eating healthy less appealing but, Devotion Nutrition has you covered! Whole nutritious foods can easily be paired with Devotion Flex Flavors making your diet go from black and white to full Technicolor without any added sugar or calories. Flex flavors can also be added to coffee, milk, or juice. When bland food hits the menu, grab a Flex Flavor packet. Check out some of our RECIPES to see the amazing ways you can stay devoted to your diet with Devotion Nutrition.

When you want to be the fittest version of yourself possible you need passion, persistence, and Devotion. There is No magic pill. There are No shortcuts. Your hard work and sacrifice lead to your own reward. Celebrate in silence and know that you gave it everything you've got! The Success will be Sweet... We'll be there to make it that much sweeter and flavorful. Ignite Your Passion!

Devotion Nutrition protein powder is the best tasting and most versatile protein powder available. Watch this short video to learn why! 

WHAT MAKES DEVOTION PROTEIN SO GREAT? We spent thousands of hours selecting the best ingredients to fuel your body and taste buds. We listened to the concerns that customers had with other protein powders and found ways to overcome them. For example, many people complain that protein powder leaves them with gas or bloat. That’s exactly why we added 6 digestive enzymes for easy digestion. So many protein powders give you a strong aftertaste, NOT Devotion protein! You will find NO after taste after ingesting our protein. We also use gluten free ingredients for those with who are gluten intolerant, sensitive or who prefer a gluten free diet. We relentlessly conducted blind taste tests against other leading brands to make sure we captured a superior taste and texture. We baked with it and made sure it has the perfect texture for pancakes, waffles, loafs, and other baked goods We perfected our protein so that it would blend into ice cream aka “Fluff” or simply dissolve in water with just a spoon. The possibilities are now… Endless.