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Selenium: Why This Trace Mineral Matters for Your Health

Most people are familiar with vitamins like Vitamin C or Vitamin D, but minerals are just as important when it comes to maintaining good health.

getting in shape at homeEven though the body only needs small amounts of certain minerals, they play major roles in keeping our systems functioning properly.

One mineral that continues to attract attention from researchers is selenium. Although it is only needed in trace amounts, selenium supports several important functions throughout the body, including immune health, thyroid function, and antioxidant protection.

What Is Selenium?

Selenium is an essential trace mineral naturally found in soil, water, and certain foods. The body uses selenium to help protect cells from oxidative stress, which occurs when unstable molecules called free radicals damage healthy cells.

Selenium also works alongside antioxidants to help support healthy skin, hair, eyes, and overall wellness. In addition, it plays a role in maintaining proper thyroid hormone activity and supporting immune system function.

Because selenium helps support several important systems at once, many nutrition experts consider it one of the body’s key protective nutrients.

Selenium and Immune Support

One of selenium’s most important jobs is helping the immune system function properly. Selenium contributes to the production of antioxidant enzymes and supports the body’s natural defense mechanisms.

A healthy immune system is essential for protecting the body from viruses, bacteria, and environmental stressors. While selenium alone is not a cure or shield against illness, maintaining adequate levels may help support overall immune resilience.

Selenium and Cancer Research

Selenium has also been widely studied for its potential role in cancer prevention and cellular health.

Researchers have explored whether selenium’s antioxidant properties may help reduce damage to cells and DNA caused by oxidative stress. Some studies have suggested that adequate selenium intake may be associated with a lower risk of certain cancers, including prostate cancer. However, scientific findings have been mixed, and more research is still needed.

It is important to understand that selenium is not considered a cancer treatment or cure. Still, ongoing research continues to examine how this mineral may support healthy cell function and long-term wellness.

Food Sources of Selenium

The good news is that many people can obtain enough selenium through a balanced diet.

Foods naturally rich in selenium include:

  • Brazil nuts
  • Tuna and other seafood
  • Eggs
  • Chicken and turkey
  • Beef
  • Whole grains
  • Sunflower seeds
  • Dairy products

The selenium content of plant foods can vary depending on the mineral content of the soil where the food was grown.

Because the body only requires small amounts of selenium each day, true selenium deficiency is relatively uncommon in many parts of the world. However, low selenium levels may contribute to fatigue, weakened immunity, thyroid problems, or heart-related issues in severe cases.

Can You Take Too Much Selenium?

Although selenium is important for good health, more is not always better.

Excessive selenium intake from supplements can become toxic over time. Symptoms of too much selenium may include nausea, digestive upset, hair loss, brittle nails, irritability, and nerve problems.

For that reason, it is best to avoid high-dose selenium supplements unless recommended by a healthcare professional.

Most adults only need a relatively small amount of selenium daily, and many people can meet their needs through food alone.

The Bottom Line

Selenium may not receive as much attention as some other vitamins and minerals, but it plays an important role in overall health. From antioxidant protection to immune and thyroid support, this trace mineral helps the body perform many essential functions behind the scenes.

As with most nutrients, the best approach is usually balance. Eating a varied diet rich in whole foods can help provide the selenium your body needs while supporting long-term health naturally.

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#getfit #holistic #nutrition Lessons From Behind the Scenes of a Cycling Retreat

Read this post Lessons From Behind the Scenes of a Cycling Retreat on keep it simpElle.

Back in April 2026, I spent about 10 days in Mojácar, Spain, hosting a 7 day / night women’s cycling retreat. Now, before anyone imagines I spent the week pedalling around in the sunshine, drinking coffee and taking photos of the sea, let me stop you right there. You couldn’t be more wrong. Don’t get…

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Nutrition Tips for Improving the Function of Every Cell in Your Body

Your body is less like a machine and more like a bustling city of microscopic citizens.

healthy cell functionRoughly 30 trillion cells wake up every day ready to build muscle, repair tissue, produce energy, fight invaders, and keep your brain humming like a neon diner sign at midnight.

The catch? Cells are demanding little tenants. Feed them poorly, and they protest with fatigue, inflammation, brain fog, and sluggish recovery. Feed them wisely, and the entire system runs smoother, cleaner, and brighter.

Here are practical nutrition tips that can help improve the function of virtually every cell in your body.

1. Prioritize Nutrient Density Over Empty Calories

Calories provide energy, but nutrients provide instructions. Your cells need vitamins, minerals, amino acids, and healthy fats to carry out thousands of biochemical reactions every second.

Foods rich in nutrient density include:

  • Leafy greens
  • Eggs
  • Fish
  • Berries
  • Nuts and seeds
  • Beans
  • Avocados
  • Sweet potatoes
  • Yogurt
  • Cruciferous vegetables like broccoli and cauliflower

Think of junk food as cheap fuel that leaves soot in the engine. Highly processed foods often deliver calories while offering very little support for cellular repair or energy production.

2. Eat Enough Protein for Cellular Repair

Proteins are the construction crew of the human body. Every cell relies on amino acids to maintain structure and function.

Protein helps:

  • Repair tissues
  • Build enzymes and hormones
  • Support immune function
  • Maintain muscle mass
  • Stabilize blood sugar

Good protein sources include:

  • Chicken
  • Fish
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Lentils
  • Tofu
  • Lean beef
  • Beans

Many experts recommend spreading protein intake throughout the day rather than consuming most of it at dinner. Your cells prefer steady shipments over a midnight cargo dump.

3. Feed Your Mitochondria

Mitochondria are the tiny energy plants inside your cells. When they function well, you feel energetic and mentally sharp. When they struggle, your body feels like a smartphone stuck at 8% battery.

Nutrients that support mitochondrial function include:

  • B vitamins
  • Magnesium
  • CoQ10
  • Omega-3 fats
  • Iron
  • Antioxidants

Foods that help nourish mitochondria:

  • Salmon
  • Sardines
  • Spinach
  • Almonds
  • Beans
  • Oats
  • Dark chocolate
  • Colorful fruits

A diet rich in colorful whole foods acts like premium fuel for your cellular power grid.

4. Reduce Chronic Inflammation

Inflammation is useful in short bursts, but chronic inflammation slowly wears down tissues and stresses cells.

Foods associated with higher inflammation:

  • Excess sugar
  • Refined carbohydrates
  • Processed meats
  • Deep-fried foods
  • Excess alcohol

Foods that help calm inflammation:

  • Fatty fish
  • Olive oil
  • Turmeric
  • Green tea
  • Walnuts
  • Blueberries
  • Tomatoes

Your cells prefer a calm jazz club atmosphere, not a kitchen grease fire.

5. Stay Hydrated

Water is the transport system for nutrients, oxygen, hormones, and waste products. Even mild dehydration can affect concentration, physical performance, and cellular efficiency.

Hydration tips:

  • Drink water consistently throughout the day
  • Eat water-rich foods like cucumbers and watermelon
  • Increase fluids during exercise or hot weather
  • Limit excessive sugary beverages

A dehydrated cell is like a raisin trying to run a marathon.

6. Don’t Fear Healthy Fats

Every cell in your body has a membrane made largely from fat. The quality of those fats influences flexibility, communication, and overall cellular health.

Healthy fats support:

  • Brain function
  • Hormone production
  • Nervous system health
  • Nutrient absorption

Excellent sources include:

  • Olive oil
  • Avocados
  • Nuts
  • Seeds
  • Fatty fish

Omega-3 fatty acids are especially important because they help regulate inflammation and support brain cells.

7. Support Your Gut Microbiome

Your digestive tract hosts trillions of bacteria that influence immunity, metabolism, and even mood. These microbes produce compounds that affect cellular health throughout the body.

To support beneficial gut bacteria:

  • Eat fiber-rich foods
  • Include fermented foods
  • Limit ultra-processed foods
  • Consume a variety of plant foods

Helpful foods:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Oats
  • Apples
  • Garlic
  • Beans

A healthy microbiome behaves like an efficient backstage crew making sure the whole performance runs smoothly.

8. Control Blood Sugar Swings

Frequent spikes and crashes in blood sugar can damage blood vessels and stress cells over time.

To stabilize blood sugar:

  • Pair carbohydrates with protein or healthy fats
  • Avoid excessive sugary snacks
  • Choose whole grains over refined grains
  • Eat fiber-rich foods

Instead of a roller coaster, your cells prefer a smooth scenic train ride.

9. Eat More Antioxidant-Rich Foods

Daily life creates oxidative stress, a process that can damage cells. Antioxidants help neutralize some of this damage.

High-antioxidant foods include:

  • Berries
  • Dark leafy greens
  • Green tea
  • Cocoa
  • Red cabbage
  • Citrus fruits

The brighter and more colorful your plate looks, the more likely your cells are getting protective compounds.

10. Consistency Beats Perfection

One salad does not transform your biology. One cheeseburger does not destroy it either.

Cellular health improves through repeated daily habits:

  • Better sleep
  • Better hydration
  • Better food choices
  • Regular movement
  • Stress management

Small improvements repeated consistently can reshape how your body functions over time. Your cells are constantly rebuilding, adapting, and responding to the environment you create.

Every meal is essentially a message delivered to trillions of microscopic workers inside you. Send enough good messages, and the whole city begins to glow a little brighter.

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What You Should Know About Hormones and Chemicals in Meat

Many consumers are becoming more aware of what goes into the food they eat, especially when it comes to processed foods and commercially raised meat.

weight loss tipsOne area that continues to raise questions is the use of hormones and chemical additives in livestock production.

Modern farming methods are designed to produce meat efficiently and affordably. To meet demand, cattle are often raised to reach market weight in a relatively short period of time. In some cases, growth-promoting hormones are used to help animals gain weight faster and produce leaner meat.

Processed meats may also contain additives such as nitrates or nitrites, which are commonly used to preserve meat, prevent bacterial growth, and maintain the pink or red color seen in products like hot dogs, bacon, and deli meats.

Why Are Hormones Used in Cattle?

Growth hormones have been used in livestock production for decades. Research dating back to the 1930s found that certain hormones could affect growth rates in cattle and poultry. By the 1950s, synthetic hormones were being widely studied and used to increase weight gain in farm animals.

Today, the U.S. Food and Drug Administration approves several hormones for use in beef cattle production. Some of these hormones occur naturally in animals, while others are synthetic versions designed to mimic natural hormones.

These hormone implants are typically placed under the skin of a cow’s ear, where they slowly release small amounts over time. The ear tissue is discarded during processing and does not enter the food supply.

It is important to note that hormone use is primarily associated with cattle. Poultry and pork producers generally do not use growth hormones because these animals do not respond to them in the same way cattle do.

Concerns About Hormones and Additives

Despite regulatory approval, many consumers still have concerns about the long-term health effects of consuming meat from animals treated with hormones or chemical additives.

Some researchers and health advocates have questioned whether trace amounts of hormones remaining in meat could potentially affect human health over time. Others have raised concerns about nitrates and nitrites used in processed meats because they can form compounds called nitrosamines under certain conditions. Some nitrosamines have been linked to cancer in laboratory studies.

At the same time, regulatory agencies such as the FDA and USDA maintain that approved hormone and additive levels in meat products are considered safe when used according to current guidelines.

Because scientific research in this area continues to evolve, some studies have produced mixed or inconclusive findings. This ongoing debate is one reason many consumers choose to limit processed meats or seek alternative meat sources.

Choosing Organic or Minimally Processed Meat

One option for consumers who want to avoid added hormones is to purchase certified organic meat.

According to USDA organic standards, certified organic beef must come from animals raised without added growth hormones or routine antibiotics. Organic livestock are also fed organic feed produced without most synthetic pesticides or genetically modified ingredients.

When shopping, look for USDA Organic labeling to help identify products that meet these standards.

Some grocery stores now carry a variety of organic meat products, while specialty butcher shops, farmers markets, and online retailers may offer additional options. If ordering meat online for the first time, it may be wise to start with a small order to evaluate freshness, packaging, and delivery quality before making larger purchases.

Staying Informed as a Consumer

Food production practices continue to change as farmers and ranchers look for ways to improve efficiency and meet growing demand. At the same time, consumers are becoming more interested in transparency, nutrition, and food quality.

While experts continue to study the long-term effects of hormones, preservatives, and other additives in the food supply, one of the best things consumers can do is stay informed. Reading labels, limiting heavily processed foods, choosing balanced meals, and understanding how food is produced can help you make decisions that fit your personal health goals and lifestyle.

For many families, moderation, awareness, and informed food choices remain the most practical approach in today’s complex food environment.

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Healthy Eating With Protein

Protein does much more than help build muscle. It supports your immune system, hormone production, skin, hair, and nails, and helps you feel full after meals. However, more is not always better, and ultra-high protein diets are not necessary for most people.

For many healthy adults, a good starting point is around 0.8 to 1 gram of protein per kilogram of body weight per day, though needs can be higher for very active people, older adults, or those recovering from illness. Spreading protein throughout the day, rather than loading it into one meal, can improve how your body uses it.

Choose a mix of protein sources: fish, poultry, eggs, beans, lentils, tofu, yogurt, cottage cheese, nuts, and seeds. Lean cuts of meat can fit into a healthy pattern, but it is best not to rely solely on red and processed meats, which are linked with higher risks of certain health problems when eaten in large amounts.

Be careful with “high protein” snacks and bars that are also loaded with sugar, saturated fat, or artificial ingredients. Always check the label to see what else you are getting along with that protein.

Balanced meals that combine protein with fiber-rich carbohydrates and healthy fats will keep you satisfied longer and support stable energy, making it easier to avoid overeating later in the day.

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Finding A Healthy Nutrition Plan That Works

With so many diets competing for attention, it is easy to feel overwhelmed. Low carb, low fat, Mediterranean, plant based, intermittent fasting… which one is best? The honest answer is that the best healthy nutrition plan is the one you can follow long term and that fits your medical needs.

Instead of focusing on strict rules, start by looking at your current habits. How many fruits and vegetables do you eat most days? How often do you rely on fast food or ultra-processed snacks? Do you drink a lot of sugary beverages? Small, realistic changes in these areas can improve your health more than a short, intense “diet” that you abandon after a few weeks.

A solid nutrition plan usually includes:

  • Plenty of vegetables and fruit
  • Whole grains more often than refined grains
  • Lean protein from fish, poultry, eggs, beans, or tofu
  • Healthy fats like olive oil, nuts, seeds, and avocado
  • Limited added sugars and heavily processed foods

It is also important to match your plan to your life. If you enjoy cooking, you might explore new recipes and batch-cook on weekends. If you are always on the go, you might rely more on simple essentials like salads, soups, rotisserie chicken, frozen vegetables, and pre-cut produce.

If you have conditions such as diabetes, high blood pressure, kidney disease, or food allergies, talk with your healthcare provider or a registered dietitian. They can help you design a plan that respects your health while still giving you room to enjoy food.

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#getfit #holistic #nutrition Gel Polish Kit: How to Create a Glossy Manicure at Home

Read this post Gel Polish Kit: How to Create a Glossy Manicure at Home on keep it simpElle.

A salon manicure has its own pleasure: the tidy station, the careful brushwork, the final flash of shine. But an at-home routine can be just as satisfying when the products are simple to use and designed to work together. That is exactly why a complete gel system has become a popular choice for people who…

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#holistic #getfit #nutrition It happened again.

It happened again.

I came home from coaching my son’s rec soccer game, ran up the stairs, and felt it instantly. My back seized and locked up.

And then that sinking feeling hit right away:

“Not again. I was doing so well.”

And I was doing well. This was about 2 years without a major flare-up, roughly 4x longer than my average through most of my 30s.

If you’ve followed me for a while, you know I’ve dealt with low back pain for over 20 years thanks to congenital spinal stenosis and previous injuries. So I’ve gotten pretty good at reading the warning signs so I know when I’ve pushed a little too hard and need to back off.

This time, I had noticed. I’d been careful. And it still happened.

But here’s what I want to share with you today.

When you’re in pain, or stuck, or feel like you fell off track – especially if it’s happened before – it is so easy to feel like this is how it’s going to be from now on. Forever.

I see it with my coaching clients all the time. Folks dealing with chronic pain or conditions like POTS or RA. But also folks dealing with tendonitis, or a tough week at work that wrecked their workout streak, or a stressful stretch that pulled them off track with food.

The thought sounds like:

“Here we go again. I just can’t keep this up.”

But that’s not true. It just feels true in the moment.

The evidence almost always says something different. And that’s exactly why we need help reframing our internal dialogue sometimes. Because left to its own devices, your brain will happily ignore every piece of evidence that doesn’t match the “I’m doomed” story it’s telling.

Here’s what I keep reminding myself (and what I’d tell you, too):

✅ You’re more of an expert on your situation than you realize.

By this point, you’ve found some things that help. Or, almost as valuable, you’ve found things that don’t help. Either way, the pool of unknowns is shrinking. That’s progress, even when it doesn’t feel like it.

For example, I know that I need to get short, repeated efforts of gentle movement in throughout the day to help manage my pain and restore function. But that there is no “magic” exercise that does it, and that what my body needs each day will vary, so I have to be patient while I figure out what will feel good today. Before, I would feel lost and overwhelmed by this idea. Now, I know I just need to go through the process.

✅ Every flare-up has taught me something.

Sometimes it’s physical (a movement to avoid, a movement that helps). Sometimes it’s mental (a story I keep telling myself that isn’t actually serving me). Sometimes, it’s just more empathy for others who deal with chronic pain and challenges. I try to walk away from each one with at least one new piece of the puzzle.

✅ You can’t rush it. You can’t force it.

This is the hardest one for me. I want a timeline. I think it gives me a sense of certainty and control when I’m feeling most vulnerable. But sometimes the most important step is surrendering to the process and refusing to pile guilt, fear, or anxiety on top of what’s already a tough week.

But “surrender” doesn’t mean “do nothing.”

You can’t rush the process, but you can always find your NAW – your Next Available Win.

Not the giant comeback plan. Not the “I’ll get back to 100% by next Monday” pressure. Just the next small thing you can do right now that interrupts the spiral.

For me, this week, the NAWs looked like:

  • Getting on the heating pad
  • Sending a message to my doctor
  • Spending 5minutes on the floor doing some gentle movements
  • Journaling out the spinning thoughts so they weren’t just rattling around in my head 😅

That’s it. A few small things. None of them “fixed” anything. But each one shifted me from being acted on by the situation to taking one small action inside it.

Your NAW will look different depending on what you’re navigating:

  • Off track with food after a rough week? Your NAW might be jotting down an idea for your next meal, or falling back on a go-to meal when your time and energy are short.
  • Missed a few workouts? Your NAW might be a 10-minute movement snack, not a full “I’ll do double tomorrow” comeback. (That almost always backfires.)
  • In a mental spiral? Your NAW might be writing it down, talking to someone, or grabbing something simple from your Nourishment Menu.

The flare-up is the flare-up. The story you tell yourself about the flare-up – and the next small thing you choose to do – is where you actually have control.

So if you’re in a hard stretch right now, whether it’s pain, an injury, a derailed routine, or just a season where everything feels harder than it should – I know exactly how it feels.

This isn’t forever. You’ve come back before. You’ll come back again.

What’s your next available win? 💪

You got this.

– Coach Matt

P.S. If you’re navigating a flare-up or an injury, Coach Damien is someone on our team who I trust who works with folks on these things every day. Take our quick Coaching Quiz to see who’d be a good fit for you.

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#holistic #getfit #nutrition The best newsletters from the past year 🙌

There’s so much noise in the fitness industry.

So many “Don’t do that” or “You’re doing it wrong if…” So much fear-mongering and finger-pointing. And honestly, it frustrates the heck out of me.

It’s overhyped, overblown, and not all that helpful. Especially for those of us who just want the strength, energy, and health to pour into everything else we’ve got going on.

One year ago today, I took over writing this newsletter from Steve with one goal: bring you practical, real-world lessons from my 15+ years of coaching that you can actually use.

I wanted to show you how fitness can be a part of your life without taking over your life. AND that we can have fun with it, too. 😊

I’m so grateful for the response. For every note and reply telling me about your goals, your struggles, and what resonated most.

So to celebrate one year, here’s a list of my best newsletters. These are the ones worth a refresher or a second look if you missed them the first time around.

💙 The Ones That Hit Home

​Turns Out, I Needed My Own Advice Last Week (Twice!) Sometimes we need to hear the same advice we give to others. As I often say: “Even coaches need coaches!” If you’ve been holding yourself to an impossible standard, start here.

“Thank you for helping to subtly kick me into gear. Not going to put pressure on myself, just allow myself to take each day as it is and do the best I can. And thank you for being vulnerable. I am learning that vulnerability like this is something beautiful. It is more impactful than any advice because it is real and raw.” -W

​NAWs: The Art of Getting Back on Track If you’re mid-disruption right now – illness, travel, life – this one’s for you.

“This mail came at the perfect timing! For march, I’ve had an entire fitness structure planned out and couldn’t stick to it for medical reasons…Over the past week, I attempted to show up regardless. No PRs, no new exercises. The only win was showing up and trusting the process. Ending the night with this read was such a comfort. Thank you!” -L

​Feeling Drained? Try This. For when your tank is on empty and the answer isn’t “push harder.” Sometimes the most important training decision you make is the one that protects your energy.

“This was truly helpful, a pick-me-up at a difficult time.” -J

​Start Where You Are. Use What You Have. Do What You Can. The post that prompted more “I felt like you were talking directly about me” replies than anything else I wrote. Thanks again to Charlie for sitting down to record this live coaching session with me.

“Matt, you are speaking to my soul with this email today! This is exactly what I need to hear to remind myself that I’m not alone, I haven’t completely failed and there’s still hope! Thank you!” -S

🔧 The Practical Playbook

​How to Get Stronger if You’re Feeling Stuck Another live session with a reader, Rosanne and I unpacked exactly what to do when your progress stalls. If you’ve plateaued, this one’s for you.

“I’m seeing a LOT more progress. I actually think I will need to buy some heavier weights soon to have at home as in a few movements I’m maxing out what I have, which is a great problem to have!” -R

​What Does “Enough” Fitness Look Like?(plus the 5-minute mobility routine) Answering one of the most common questions I get: “How do I know I’m doing enough?” This pair of posts gives you a real answer and a concrete example you can do today.
​
​The Beginner Dumbbell Workout The most-clicked workout of the year – and an awesome partner to our Beginner Bodyweight Workout.

🏆 Most-Read of the Year

​3 Lessons from Coaching Thousands of Nerds The foundational frameworks I come back to over and over. Worth a re-read anytime you feel off track, just to check in: am I doing these 3 things?

​What if I Fail Again? One of the hardest mental hurdles I see people face. If you’ve struggled to stick with fitness habits before, it can feel almost impossible to believe you’ll succeed this time. You’re not alone in that. This post is the first step I walk people through to break that cycle.

Phew, we covered a lot of ground this past year!
​
Once again, I want to say thank you.

Thank you for the questions. The kind words. The “hey Matt, this one hit different” replies. If you’ve ever written back, you know I read every single one. It genuinely makes my day to hear from you, problem-solve together, and cheer you on from afar.

That’s what this whole thing is about.

Here’s to another year of cutting through the noise together. 🥂

– Matt

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High Fiber Diet – Health Solution

A high fiber diet is one of the most powerful yet underrated tools for better health. Fiber supports digestion, helps control blood sugar, lowers cholesterol in many people, and is strongly associated with a reduced risk of heart disease and certain digestive conditions.

Fiber also helps with weight management. Because it absorbs water and adds bulk, high fiber foods take longer to chew and digest and help you feel full on fewer calories. That means you can eat satisfying portions without constantly feeling hungry.

To boost your fiber intake, focus on:

  • Whole grains like oats, barley, brown rice, and whole wheat bread
  • Beans, lentils, and chickpeas
  • Vegetables of all kinds, especially with skins when edible
  • Fruits, particularly berries, pears, and apples
  • Nuts and seeds, such as chia and flaxseed

Increase fiber gradually and drink plenty of water to give your digestive system time to adapt. If you have irritable bowel syndrome or other digestive issues, you may need a more customized approach to fiber, so check with a healthcare professional.

Over the long term, a fiber rich eating pattern acts like a clean up crew for your digestive system and can be a cornerstone of a heart healthy, weight friendly lifestyle.

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