Heather Middleton

Supplement Picks for Performance & Wellness

Trending Supplements People Are Buying Right Now
(Energy • Fat Burn • Protein • Gut Health)
Carefully selected supplements designed to support wellness, performance, and daily nutrition.
This site shares personal research and product recommendations.

According to official customer reviews on the 1st Phorm website, several products are rated highly by buyers, including Phormula-1 and Level-1 protein powders with average ratings of 4.9 out of 5 stars. (Source: official customer review pages)

Not sure what you need? Start here:
• New to supplements? Look for something that supports recovery first.
• Already training regularly? Prioritize options that help performance.
• Always feeling run-down? Daily nutrition support usually makes the biggest difference.
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My Favorite 1st Phorm Level 1 Flavors
People always ask me what to buy first so here are the ones I recommend the mostBest for pancakes and breakfast recipes
Vanilla Milkshake
Birthday CakeBest for dessert recipes
Chocolate Milkshake
Ice Cream SandwichBest for shakes
Strawberry Milkshake
Cookies and Cream

1st Phorm Level 1 Dessert Menu
My favorite high protein sweet treats I actually makeIf you’re like me and you crave something sweet but still want to stay on track, these are the desserts I keep coming back to. Every recipe uses 1st Phorm Level 1 because it tastes like a real treat and it mixes so easy. These are the kinds of recipes that make it feel like you’re cheating… but you’re really just getting your protein in.1 Level 1 Chocolate Chip Protein Pancakes
This is my go to when I want something warm and comforting but still high protein
Ingredients 1 scoop 1st Phorm Level 1 1 egg 1/2 banana 1/4 cup oats splash of milk chocolate chips
Steps Blend everything together cook like pancakes and top with syrup or berries2 Level 1 Protein Mug Cake 60 Seconds
This one saves me when I want dessert right now and don’t want to bake
Ingredients 1 scoop Level 1 1 tbsp cocoa powder 1 tbsp oat flour or flour 1/2 tsp baking powder 3 tbsp milk 1 egg or 2 egg whites
Steps Mix in a mug microwave 45 to 60 seconds and add chocolate chips on top3 Level 1 Brownie Bowl
This tastes like a warm brownie center and it’s so good when you want something rich
Ingredients 1 scoop Level 1 chocolate 1 tbsp cocoa powder 1 tbsp peanut butter or almond butter 2 to 4 tbsp milk pinch of salt
Steps Stir into thick batter microwave 30 to 45 seconds and eat it warm4 Level 1 Frozen Yogurt Bark
This is my sweet snack when I want something cold and crunchy
Ingredients 1 cup Greek yogurt 1 scoop Level 1 vanilla or birthday cake berries mini chocolate chips drizzle honey optional
Steps Mix spread on a tray freeze 2 hours then break into pieces5 Level 1 Cheesecake Fluff
This gives cheesecake vibes without being heavy and it’s honestly addictive
Ingredients 1 cup Greek yogurt 1 scoop Level 1 vanilla splash vanilla extract sweetener optional
Steps Whip until fluffy chill 10 minutes and top with graham crumbs6 Level 1 No Bake Cookie Dough
This is the one I make when I want cookie dough and I’m trying not to ruin my whole day
Ingredients 1 scoop Level 1 1 tbsp peanut butter 2 tbsp oat flour 2 to 3 tbsp milk chocolate chips
Steps Mix until it turns into dough chill 5 minutes then eat it7 Level 1 Cinnamon Roll Overnight Oats
This is what I prep when I know I’m going to wake up needing something sweet
Ingredients 1/2 cup oats 1 scoop Level 1 vanilla 1 cup milk cinnamon pinch of salt
Steps Mix and refrigerate overnight and top with icing made from yogurt and sweetener8 Level 1 Strawberry Shortcake Parfait
This is light cute and perfect when you want dessert but not something heavy
Ingredients Greek yogurt 1 scoop Level 1 vanilla strawberries crushed graham crackers
Steps Layer it in a cup chill it then add extra strawberries9 Level 1 Chocolate Peanut Butter Dessert Shake
This is a milkshake moment but still fits your day
Ingredients 1 scoop Level 1 chocolate 1 tbsp peanut butter ice milk banana optional
Steps Blend thick and creamy and top with whipped cream if you want10 Level 1 Protein Soft Serve Ice Cream
This is my lazy ice cream hack and it comes out so creamy
Ingredients 1 frozen banana 1 scoop Level 1 splash of milk ice
Steps Blend until soft serve texture then add toppings like berries or crushed cookies

My Go To Toppings and Add Ins
These are the extras I use to make 1st Phorm Level 1 recipes taste like real desserts while still keeping everything macro friendly. I swear these little add ons are what make the difference between a basic protein recipe and something you actually crave.Mini chocolate chips
This is my favorite way to instantly upgrade anything. I use a small handful so it still stays light, but it gives that bakery style sweetness that makes pancakes, mug cakes, and brownie bowls feel like a real treat. If you want something that tastes indulgent without doing the most, add these.Sugar free syrup
This is my go to when I want that classic pancake house vibe without adding a ton of extra sugar. It’s perfect on Level 1 pancakes and waffles, but I also drizzle it over yogurt bowls and even warm mug cakes. It makes everything taste sweeter and more satisfying without messing up your day.Cinnamon
Cinnamon is my secret weapon for cozy flavor. It makes recipes taste warm and comforting, like a cinnamon roll or a bakery breakfast, and it helps satisfy sweet cravings without needing extra ingredients. I use it in overnight oats, pancakes, waffles, smoothies, and yogurt bowls. It pairs so well with vanilla and birthday cake flavors.Greek yogurt
Greek yogurt is what I add when I want something thick, creamy, and filling. It turns a basic recipe into a high protein dessert bowl and it works as a topping like frosting. I love mixing it with Level 1 to make cheesecake fluff, or using it on top of pancakes and waffles. It gives that rich texture and it adds extra protein too.Frozen berries
Frozen berries make everything taste fresh, sweet, and pretty. I use them in overnight oats, smoothies, yogurt bowls, and parfaits. Sometimes I heat them up for a few seconds so they turn into a warm berry sauce and it tastes amazing poured over pancakes or waffles. It’s such an easy way to make your breakfast or dessert feel fancy.Peanut butter
This is for when you want that rich dessert flavor and you want your recipe to actually keep you full. Peanut butter makes everything taste more indulgent and it pairs best with chocolate and cookies and cream flavors. I mix it into brownie bowls, stir it into oats, swirl it into smoothies, or drizzle it over pancakes. If you want a treat that feels satisfying and filling, add this.Banana slices
Bananas add natural sweetness and they make everything feel more comforting and complete. I love them sliced on top of pancakes, waffles, and yogurt bowls, or blended into smoothies for that thick creamy texture. They’re also perfect mixed into pancake batter when you want a soft sweet flavor without adding extra sugar.Crushed graham crackers
This is my favorite topping when I want a cheesecake style dessert vibe. Just a sprinkle on top of cheesecake fluff or a parfait gives it that sweet crunch that makes it feel like an actual dessert. It’s perfect with vanilla, birthday cake, and ice cream sandwich flavors because it gives it that bakery taste without needing to bake anything.My Best Flavor Combos
If you don’t know what to pick, these are my favorite pairings that always turn out goodVanilla Milkshake Level 1
Best toppings cinnamon banana slices greek yogurt crushed graham crackers frozen berriesBirthday Cake Level 1
Best toppings mini chocolate chips greek yogurt crushed graham crackers sugar free syrup frozen berriesChocolate Milkshake Level 1
Best toppings peanut butter mini chocolate chips banana slices sugar free syrupIce Cream Sandwich Level 1
Best toppings mini chocolate chips crushed graham crackers greek yogurt banana slicesStrawberry Milkshake Level 1
Best toppings frozen berries greek yogurt crushed graham crackers sugar free syrupCookies and Cream Level 1
Best toppings peanut butter mini chocolate chips banana slices crushed graham crackers

🧠 Optimizing Daily Wellness: A Closer Look at 1st Phorm SupplementsWhen it comes to supporting overall wellness, energy, metabolism, and performance, the supplement industry can feel overwhelming. Over time, I’ve learned that consistency, ingredient transparency, and brand integrity matter just as much as the supplement itself. That’s why 1st Phorm stands out in a crowded market.Why Quality Matters in SupplementsNot all supplements are created equal. Many products rely on underdosed formulas or vague ingredient sourcing, which can make it difficult to know what you’re actually putting into your body. 1st Phorm approaches supplementation differently — with a strong focus on:
• Clearly labeled ingredients
• Clinically relevant dosages
• Manufacturing standards that prioritize quality and safety
• Products designed to complement real lifestyles, not extremesThis commitment makes their supplement line approachable for beginners and experienced users alike.⸻🌿 A Wide Range of Supplements for Different GoalsOne of the reasons 1st Phorm has gained such a strong following is the breadth of their product line. Instead of a one-size-fits-all approach, they offer supplements designed to support different areas of wellness, including:
• Metabolism & energy support
• Digestive and gut health
• Hormonal balance
• Muscle recovery and performance
• Daily vitamins and foundational nutritionThis allows individuals to build a routine that fits their personal goals — whether that’s improved focus, better workouts, or simply feeling more balanced day to day.⸻🏋️♀️ How Supplements Fit Into a Real LifestyleSupplements should support your lifestyle, not complicate it. What I appreciate most is that 1st Phorm products are designed to be easy to integrate into daily routines — whether that’s taken alongside a workout, during a busy morning, or as part of a consistent wellness habit.The focus isn’t on quick fixes, but on long-term consistency, which is often where real results are found.⸻🔍 Transparency & TrustTrust is everything when it comes to health products. 1st Phorm emphasizes education and transparency, giving users access to detailed product information so they can make informed decisions. That level of openness is something I personally look for when recommending or using supplements.⸻✨ Final ThoughtsChoosing supplements is a personal decision, but working with a brand that values quality, clarity, and long-term wellness makes that decision easier. 1st Phorm continues to be a brand worth exploring for anyone looking to elevate their supplement routine with intention and confidence.Disclaimer: This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.This site contains affiliate links I may earn a small commission at no extra cost to you. All recommendations are based on research and verified review data.

✨ FOR ENERGY & FOCUSSupport steady energy, mental clarity, and focus without relying on constant stimulants or crashes.Featured 1st Phorm supplements:
Opti-Greens 50
Level-1 Protein
Natural energy or caffeine options (as needed)Best for: busy days, mental fatigue, and building consistent daily energy⸻🌿 FOR GUT HEALTH & DIGESTIONA healthy gut supports energy, immunity, and overall wellness. These supplements help support digestion and nutrient absorption.Featured 1st Phorm supplements:
Micro Factor Packs
Opti-Greens 50Best for: bloating, digestion support, and long-term wellness routines⸻💪 FOR PROTEIN & RECOVERYProtein supports muscle recovery, strength, and satiety — even if you’re not training intensely.Featured 1st Phorm supplements:
Phormula-1 Protein
Level-1 ProteinBest for: recovery, strength, and staying full longer throughout the day⸻🌙 FOR CALM & DAILY BALANCESupport relaxation, stress management, and better daily balance with foundational wellness support.Featured 1st Phorm supplements:
Magnesium-based options
Micro Factor PacksBest for: evening routines, stress support, and overall balance⸻🧠 BEGINNER STACKIf you’re new to supplements, this is a simple place to start.A basic foundation many people build around:
Greens
Protein
Gut supportYou don’t need everything — consistency matters more than complexity.

• My Protein MilkShake

1st Phorm Level 1 Breakfast Ideas
My go to high protein breakfasts that actually keep me fullBreakfast is where I either set myself up for a good day or I end up snacky and craving sugar by noon. These are the Level 1 recipes I genuinely rotate through because they’re easy, they taste good, and they help me hit my protein without feeling like I’m forcing it. If you want simple high protein breakfast ideas that feel like real food, start here.1 Level 1 Protein Pancakes
This is the breakfast I make when I want something warm and comforting but still macro friendly
Ingredients 1 scoop 1st Phorm Level 1 1 egg 1/2 banana 1/4 cup oats splash of milk
Steps Blend cook like pancakes top with berries or syrup2 Level 1 Overnight Oats
This is my easiest grab and go breakfast when I know I’ll be busy
Ingredients 1/2 cup oats 1 scoop Level 1 1 cup milk chia seeds optional cinnamon
Steps Mix in a jar refrigerate overnight add fruit in the morning3 Level 1 Breakfast Smoothie
This one is perfect when I want something quick but still filling
Ingredients 1 scoop Level 1 1 banana or berries milk ice
Steps Blend until smooth add peanut butter if you want it extra thick4 Level 1 Yogurt Protein Bowl
This one tastes like a parfait but it’s high protein and keeps me full for hours
Ingredients 1 cup Greek yogurt 1 scoop Level 1 fruit granola drizzle honey optional
Steps Mix Level 1 into yogurt then top it like a dessert bowl5 Level 1 French Toast Batter
This is my “I want brunch at home” breakfast and it’s so underrated
Ingredients 1 scoop Level 1 2 eggs splash of milk cinnamon
Steps Whisk dip bread cook on pan top with syrup or berries6 Level 1 Protein Waffles
This is for the mornings I want something fun and crispy
Ingredients 1 scoop Level 1 1 egg 1/3 cup oats splash of milk 1/2 tsp baking powder
Steps Blend pour into waffle maker top with fruit7 Level 1 Breakfast Mug Cake
This is my shortcut when I want a warm sweet breakfast in literally one minute
Ingredients 1 scoop Level 1 1 egg or egg whites 1 tbsp oat flour splash of milk
Steps Mix in a mug microwave 45 to 60 seconds top with cinnamon8 Level 1 Oatmeal Upgrade
This is the easiest way to turn regular oatmeal into a high protein breakfast
Ingredients cooked oats 1 scoop Level 1 splash milk cinnamon
Steps Cook oats first then stir Level 1 in after so it stays creamy9 Level 1 Protein Coffee
This is my morning hack when I want protein but I’m not hungry yet
Ingredients 1 scoop Level 1 1 cup cold coffee or iced coffee milk ice
Steps Blend or shake until smooth tastes like a sweet coffee10 Level 1 Banana Bread Bowl
This gives banana bread vibes and it’s a perfect cozy breakfast
Ingredients 1 scoop Level 1 vanilla 1/2 banana mashed 1 egg 1 tbsp oat flour cinnamon
Steps Mix microwave 60 to 90 seconds top with chocolate chips

My Simple Weekly Plan
Monday overnight oats
Tuesday protein pancakes
Wednesday yogurt bowl
Thursday smoothie
Friday waffles
Weekend mug cake or brownie bowl

• What is creatine?

Simple routines support long-term wellnessWellness doesn’t need to be complicated. Creating routines that are easy to repeat helps support balance, recovery, and overall well-being. Consistency allows the body to adapt without the stress of constant change.

Why Multivitamins Are Important for the BodyEven with a good diet, many people still miss key nutrients. Stress, busy schedules, processed foods, and medical conditions can all make it hard to get everything your body needs. That’s where multivitamins can help.Here’s why they matter:⸻1. Fill nutritional gapsMost people don’t get enough of all essential vitamins and minerals every day. Multivitamins provide a safety net for nutrients like:
• Vitamin D
• Magnesium
• Iron
• B vitamins
• Zinc⸻2. Support energy and metabolismB-complex vitamins play a big role in turning food into energy. Without enough of them, you may feel:
• tired
• sluggish
• mentally foggy⸻3. Boost immune healthVitamins A, C, D, and zinc help your immune system fight off illness and recover faster.⸻4. Support brain and mood healthNutrients like B12, folate, iodine, and magnesium help maintain:
• focus
• memory
• emotional balance⸻5. Promote strong bones and musclesVitamin D, calcium, and magnesium work together to keep bones strong and muscles functioning properly.⸻6. Improve hair, skin, and nail healthBiotin, vitamin E, and vitamin C help with collagen production and overall skin, hair, and nail strength.⸻7. Support heart healthFolate, B6, magnesium, and potassium contribute to healthy circulation and cardiovascular function.

Sometimes supplements feel like they work one week and not the next and that’s normal. Sleep, hydration, stress, and training volume all change how your body responds. Progress isn’t linear it’s layered.
That’s why staying consistent with a few smart choices matters more than chasing perfection.

• Meal Plan Idea

Simple ways to support daily wellness

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Frequently Asked Questions
Are these reviews real?
Yes. The ratings shown are based on verified customer reviews published on the official brand website.Is this medical advice?
No. All content on this site is for informational purposes only and should not be considered medical advice.How should I choose a supplement?
Look for clear ingredient labeling, verified customer feedback, and products that align with your personal wellness goals.Why are routines emphasized here?
Simple, consistent routines are often easier to maintain long-term than complex or extreme approaches.

Supplements don’t change your life overnight but they do make consistency easier.Feeling better after workouts means you’re more likely to keep going.
And the people who keep going always see results.

Bookmark this page.
Most people don’t figure this stuff out in one visit and that’s okay.
Come back when you’re ready to try something new.

There’s no rush. Explore when you’re ready. The goal is feeling better not buying faster.

This page isn’t finished it evolves as better options become available and routines change. Save it, revisit it, and use it as a reference whenever you’re ready to upgrade your habits.