Magnesium is the wallflower of minerals.  Nobody acknowledges its existence.  Does it ever cross your mind?  “I can’t seem to sort myself, and I’m sleeping like crap. Maybe it’s my magnesium intake.”  False.  You’ve never said that.

Why should you care?  Not only is magnesium a mineral, it is also an essential electrolyte.  That means it is imperative for proper nerve conduction.  You know your heart, that amazing organ that sustains your life?  It cannot beat properly without magnesium.  Let’s put this into perspective.  It pumps approximately 7500 litres of blood a day and it takes about 20 seconds to circulate this blood through your entire body.  Pretty impressive and obviously paramount to sustaining your life.

Now let’s talk about those big, strong muscles of yours.  The ones you train so hard for.  That’s right, I saw you checking yourself out in the mirror.  It’s ok, you worked hard for those gains.  Calcium and magnesium work together to elicit that muscle pump.  Calcium for contraction.  Magnesium for relaxation post.  Ying yang.

Without a healthy frame you would have nothing to support those muscles or encase that amazing heart of yours.  There are 18 minerals that are integral to bone health and magnesium is one of the most essential.  It both stimulates bone growth and helps repress the hormone parathyroid that breaks down bone.  Win, win.

Tell me about your sleep quality.  If your answer is ‘not optimal’, then it’s possible your melatonin levels are messed up, (the sleep regulating hormone).  You need magnesium to balance not only melatonin,  but serotonin and other stress hormones which make you feel good and heighten your mood.  Let’s be honest, the reason you aren’t sleeping is probably related to stress anyway.

The RDI (recommended daily intake) for magnesium is 400 mg.  Foods high in magnesium include dark, leafy greens, nuts and seeds (squash and pumpkin), fish (salmon and mackerel), beans and lentils (soy), avocados, bananas, and dark chocolate. Yes, chocolate.  It would be scandalous at this point not to facilitate your craving with a recipe to gratify you.  You’re welcome.

To all of our #aspirefamily, have an amazing weekend, and on that note, it’s Friday afternoon and I’m out of here. 😉 xo

(Retrieved from

Sea Salt Dark Chocolate Mousse



Yield: 4-6 servings


  • 2 avocados (Use one avocado for more silky mousse and 2 for thicker more fudge mousse.)
  • 6-8 dates, soaked and pitted
  • 1 cup raw cacao powder
  • 1/3 cup grade B maple syrup
  • 1 tablespoon coconut oil
  • dash of cinnamon
  • dash of Himalayan sea salt
  • *optional – red pepper flakes


1. Combine ingredients in a Vitamix, high powered blender or food processor and blend until silky smooth texture. You may need to scrape down the sides a few times.

2. Serve room temperature or chilled and top with sea salt and/or red pepper flakes.

3. Enjoy!




Roberta Gizen BHK, CPT

Ninja Warrior Goddess