The PT Docs

Your gut microbiome influences everything—your skin, metabolism, hormones, mood, immunity, and more.
If you're not feeling your best, your gut could be the missing piece.

💡 Want simple tips to start supporting your gut today?
Save this post as your reminder to start from the inside out.

If you are like me and love desserts! Here’s a delicious, healthy protein dessert recipe:

Chocolate Protein Mug Cake

A quick and easy single-serving dessert packed with protein!

Ingredients
✅1 scoop (about 30g) chocolate protein powder (whey, plant-based, or your favorite)
✅2 tbsp almond flour (or coconut flour for a lower-carb option)
✅1 tbsp unsweetened cocoa powder
✅1/4 tsp baking powder
✅2 tbsp unsweetened almond milk (or any milk of choice)
✅1 egg (or flax egg for a vegan version: 1 tbsp flaxseed meal + 2.5 tbsp water)
✅1 tsp maple syrup or honey (optional, for sweetness)
✅A pinch of salt

Optional Toppings
- A dollop of Greek yogurt or coconut whipped cream
- A sprinkle of dark chocolate chips
- Fresh berries

Instructions
1. In a microwave-safe mug, mix the protein powder, almond flour, cocoa powder, baking powder, and salt.
2. Add the almond milk, egg, and maple syrup, and stir until you get a smooth batter.
3. Microwave on high for 60–90 seconds (time may vary depending on your microwave). Check to see if it’s cooked through—it should be firm but slightly soft in the center.
4. Let it cool for a minute, then add your favorite toppings and enjoy!

Why It’s Great
- Packed with protein to satisfy your sweet tooth while supporting your goals.
- Low in sugar, with customizable sweetness.
- Ready in under 5 minutes!

If you would like more recipes like this, comment ME below!

Let’s break down how you can use essential oils aromatically.

✅ The easiest way is to simply open a bottle and simply breathe in the aroma through the nose. This process is called direct inhalation. Pretty straightforward, right?

To enhance this method, place a drop of an oil or blend in the hands, rub them together and then cup around the nose and mouth and breathe in. You can also place drops of oil on a piece of cloth or tissue and hold it close to your face and inhale.

✅ The next method is to use an ultrasonic diffuser which is beneficial for affecting mood, cleansing the air, and changing the aroma of a space (think non-toxic Febreze!) Diffusers are devices that can be used to evaporate an oil into the surrounding environment.

If you’re like me then you probably have one in each room in your house and have by now tossed all the candles and Plug-ins in the trash. If you haven’t, there is no time like the present.

✅ Lastly, you can add essential oils to water or to alcohol (such as vodka) in a spray bottle, and then the mixture can be sprayed in the air, on surfaces, or on the body.

Do you use these methods? Which one is your favorite?