20240217 Day 678 Part-4 - FAQs: “I’ve locked in good habits. What supplements should I take?”

20240217 Day 678 Part-4
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FAQs: “I’ve been eating right, working out and sleeping pretty good. I’m seeing changes but very slowly. What supplements can I take to move the needle?”
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1.)Assuming that what you say is accurate, the first one my too 5 list of supplements would be a good whey protein. Isolate will give you slightly more protein per unit volume but practically, concentrate is fine and more economical. I made a whole video on how I make my shakes but here I’ll say that this is when you can add your favorite flavored beverage such as milk, juice, Gatorade, etc to the shake.
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2.)Next up, caffeine in some form. Black coffee, in a pre-workout or in a pill, typically 200mg plus a bit (15g or so) of calcium. Safe, efficacious, cheap and you can get it anywhere. Don’t rely on caffeine use to mask lack of sleep. It’s just that extra bit of arousal for performance and perception of fatigue.
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3.)Creatine. There’s a lot of different kinds but the gold standard is monohydrate. Again, safe, efficacious, cheap and good for muscles AND the brain (I started taking it daily for my TBI and the benefits have been tremendous) at 5g or more a day. That’s usually a single scoop.
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4.)Magnesium. This is used for literally hundreds of things in the body but the biggest impact I recommend it for is sleep quality. I recommend it in either the glycinate or threonate forms as they are more GI tolerable. Citrate usually will cause some GI distress at 6-800mg+ and AVOID oxide unless you want to spend some time on the toilet. This usually comes in 1-200mg capsules with a 3x daily or before bed recommendation.
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5.)Multivitamin falls in the 5 spot with honorable mentions of Fish Oil and/or Vitamin D3 with K2. I say honorable mentions because not everyone needs the latter 2 and fish oil has VAST differences in quality from brand to brand and depending on how it’s stored. Many people are low on D3 but again, that’s a more nuanced recommendation and I like to keep these videos simple and fundamentally true for MOST people so #5 goes to the multi.
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