Hannah Osmon Fitness

Waking up tired, feeling more stressed than usual or getting random muscle cramps?

Before we chalk everything up to “getting older” — because apparently that’s the explanation for everything after 30 😂 — let’s talk magnesium.

Magnesium is involved in hundreds of processes throughout the body, including nervous system regulation, sleep, muscle function, energy production & recovery. And depending on your diet, lifestyle & stress levels, you may not be getting as much as your body needs.

Here’s where it gets confusing: magnesium isn’t just magnesium. Different forms have different uses, absorption & effects.

💤 Glycinate: commonly used for sleep & relaxation
🧠 L-Threonate: often chosen for cognitive support
⚡️ Malate: commonly used for energy & muscle function
🚽 Citrate: can support regularity — sometimes a little *too* enthusiastically 😂

Supplements aren’t magic, and more isn’t automatically better. We care about understanding what your body actually needs & choosing support intentionally rather than throwing another supplement into the cabinet and hoping for the best.

Swipe through for the breakdown & save this one for the next time you’re staring at 47 bottles of magnesium wondering what the hell the difference is. 🤍

What does birth control actually do?

Because a lot of us were handed a prescription at 16 for acne, painful periods or irregular cycles with approximately ✨zero✨ explanation of what was happening in our bodies.

Hormonal birth control doesn’t “regulate” your natural cycle in the way we often think. Most methods work by changing the hormonal signals involved in ovulation, and combination pills typically suppress ovulation altogether.

That isn’t inherently good OR bad. But suppressing a process & resolving the reason it was struggling in the first place are two very different things.

Birth control can make symptoms like irregular or painful cycles much more manageable, but those symptoms may still be waiting for you when you come off. The bleed you experience on the combination pill is also typically a withdrawal bleed, not a menstrual period following ovulation.

There are also bigger-picture considerations around mood, nutrient status & how your individual body responds to synthetic hormones.

None of this is meant to demonize birth control. We’re actually big fans of women understanding their bodies well enough to make informed decisions about them. Revolutionary, I know. 😂

You deserve to know what you’re taking, what it’s doing & how to support your body along the way.

That’s the kind of education we care about at Alchemist. 🤍

Want help supporting your hormones while on birth control or navigating life after it? Tap the link in our bio to set up a free 1:1 call with Coach Hannah.

“Constant snacking” isn’t always a willpower issue.
Sometimes… you’ve just had a DAY.

You’re overstimulated. You’ve been taking care of everyone else. Work was a lot. Your brain hasn’t shut off since you opened your eyes this morning & suddenly you’re standing in the kitchen looking for “something”.

Whether that’s something sweet, something crunchy or something that gives you a tiny little exhale.

For a lot of us, food has become a coping skill somewhere along the way.

& I don’t actually think we need to shame that.

Food IS comforting, it’s celebratory, it’s nostalgic. It can give us a little dopamine hit when we’re stressed, bored, lonely, overwhelmed or just freaking tired.

The problem isn’t that you reached for the snack, but rather what tends to happen next.

“Why did I do that?”
“I have no self-control.”
“I already messed up today.”
“I’ll start over tomorrow.”

Now we’ve taken an already dysregulated, overwhelmed human & added guilt and shame on top of it. Which, ironically, usually makes us want MORE comfort… not less.

At Alchemist Coaching, we’re not interested in teaching you to white-knuckle your way through every craving or pretend food should “only” ever be fuel.

We want to address.. “What am I actually needing right now?”

Maybe you decide you still want the snack or maybe you recognize that what you’re actually craving is regulation.

A walk.
A shower.
Five minutes without anyone needing something from you.
Calling a friend.
Getting outside.
Going to bed earlier.
Taking a few deep breaths before immediately reacting to the urge.

Sometimes the answer is the snack.
Sometimes it isn’t.
The goal is learning the difference.

Because you’re not failing your physique goals every time you experience a very normal human emotion & want comfort.

You’re learning how to be a human with emotions, stress, cravings & a real freaking life… while still caring for the body you live that life in.

& THAT is a skill worth building. 🤍

It can feel like there’s constant negativity when it comes to women’s health. New diagnoses, rising disease rates, confusing headlines, & endless misinformation can make it seem like we’re always fighting an uphill battle.

But there are also some incredibly exciting advancements happening in women’s healthcare. Better research, improved screening, & a growing understanding of the female body are giving women more answers, more options, & more hope than ever before.

Let’s take a minute to celebrate a few wins. 💛

There’s a new way to test for endometriosis! Instead of a painful surgery & a typical diagnosis time of 7-10 years - endo can now be diagnosed through a saliva test. This new test is rolling out in the UK, & it detects micro-RNA in your saliva to inidicate the precense of endo.

The ferritin standards have been raised! Women were previously told they were deficient if they had a ferritin below 15ng/mL but now standards are below 30ng/mL. These updated thresholds will help diagnose iron deficiency without anemia & help treat symptoms like fatigue & hair loss.

More research on menstrual cycles is great for all women! While both of these studies don’t directly impact the ordinary woman right now, more research on the menstrual cycle is a win for all women & will deepen understanding across the board!

US Women’s Soccer Team is leading research on how your cycle impacts trainin& recovery. This isn’t just for professional athletes - this will impact all female athletes as the research discovery comes out.

& in the UK they’re launching Operation Period to understand how space travel impacts female astronauts cycles! When Sally Ride went to space, NASA engineers asked her if 100 tampons would be sufficent for 6 days in space...& as crazy as that sounds, there hasn’t been a lot of updates since then.

Typically female astronauts go on some form of birth control (whether a hormonal IUD or oral contraceptives) during their missions - but with new research they should be able to go on longer projects & make more informed decisions regarding their cycle.

This one is so cool! A new blood test is able to diagnose breast cancer as early as stage 0!

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OMG we got a text from one of our clients & this is what it said… 🥹

& THIS... This is why we do what we do.

Yes, we help women change their bodies. We help them get stronger, improve their health, understand their hormones, build better habits & finally feel like their efforts are actually working.

But the change that really hits home?

More confidence.
More energy.
Healthier relationship with food
Healthier relationship with their bodies
A strong belief in what they’re capable of.

Our clients are the heartbeat behind Alchemist Coaching.

Yeah… we’ll never take that s**t for granted. 🥹🤍