Before delving into my a list of supplements, nothing can take the place of a good healthy diet. Hence supplements only “supplement” a diet.
Vitamin D is at the top of the list because it helps so many physiological processes in the body and according to the Journal of Nutrition, more than 40% of men are vitamin D deficient.
It has been shown to lower cardiovascular disease and cancer, and according to one study, men with high levels of vitamin D have lower body fat. Vitamin D also helps with reducing cortisol and parathyroid hormone, which means less body fat storage for you.
Vitamin D helps rebuild the lining of the gut wall. Enterocytes, which are the stem cells that differentiate into these gut cells, are stimulated by vitamin D.
Melatonin improves sleep quality. Many studies back this up and I have personally tracked this with my Whoop Fitness tracker. It defineitley helps. Besides helping with sleep, melatonin is also a strong antioxidant that
Krill Oil/Fish Oil
Supplementing with fish or krill oil helps up your omega 3 to omega 6 fat ratio. This helps fight inflammation.
BC30 Bacillus Coagulans
Want to improve your gut health? Try this helpful probiotic. Look for probiotics in spore form or that have an eneteric coating. This helps protect the probiotic from being burnt up by your stomach acid and wasted.
After a certain age, you no longer digest the food you eat as efficiently as you did before. This is especially true for protein. Thats why I supplement with Masszymes from Bioptimizers. The proteolytic enzymes contained in a capsule of Masszymes helps to digest the protein you eat, and break it down into amino acids. This makes the protein you eat more bioavailable which leads to increased muscle gains.
I prefer to supplement with collagen protein rather than whey protein because collagen contains the amino acid glycine. Most of the protein we eat comes from muscle tissue and muscle tissue lacks the amino acid glycine. There are some health benefits that come with maintaining an even ratio of the amino acids glycine and methionine. Therefore, supplementing with collagen protein is a good way to do this. In addition, collagen is the most abundant protein in our bodies. As we age we create less of it, so getting extra dietary collagen is important for health and longevity.
If you prefer regular whey protein then a high-quality grass-fed whey protein is the best way to go:
More and more research is showing how detrimental blue light can be late in the day. Blue light disrupts your circadian rhythm which disrupts sleep, disrupts dopamine production, and can cause testosterone levels to wane. That’s why at night I like to protect myself with blue-light blocking glasses. They help to filter out the blue light from electronics which will save your sleep and your hormones.
The ChiliPad sleep system pumps cool water into a hydroponic mattress topper while you sleep. The mattress topper stays cool all night which allows you to to 1. fall asleep faster and 2. get more deep sleep. Getting more deep sleep is a game changer. It is during this phase of sleep where growth hormone and testosterone are synthesized. The ChiliPad is a total game changer if you want to recovery faster, sleep more deeply, and feel more energized everyday. I highly I recommend this sleep system.