Stay Healthy!
Tis the season when sickness sweeps across friends and families in waves. Let’s prevent that, or at least lessen the impact!
Before we even mention supplementation, it’s important to have a solid foundation provided by general healthy living. Some of those major components include…
Increasing Protein
Increasing Good Fats
Decreasing Carbohydrates while increasing the complexity of those carbs
Decreasing Sugar, if not eliminating added refined sugar all together
Decreasing Processed Foods (anything with a nutrition label)
Having a Window of Time that you eat within (instead of just eating all the time, from the moment you wake up, to the moment you go to sleep)
Having an Active Lifestyle
Add walking into your daily routine (10,000 steps is a good goal)
Work out in a way that you enjoy
Supplementation
I’m going to list everything off one by one, and then show you my simple routine to take it all, enjoyably 🙂
Safe to note at the top that I’m not a doctor, so consult whom you will! I’ve been taking these supplements for over a year, after piecing the data together from Andrew Huberman, Dr. Ronda Patrick, and various guests they’ve had on their shows.
Additionally, my wife recommends the following books. One more clearly for the ladies in the audience…
Zinc
Zinc is essential for immunity, bone growth, hormone production, and more. It also is not produced in the human body, we only gain zinc through consumption.
Male: 11mg
Female: 8mg
When Sick: 75-100mg (Divided into multiple doses throughout the day)
Zinc Drops - Daily Use
Chewable Tablets - Sickness
D3 + K2
D3 aids calcium absorption while K2 directs the absorption properly, increasing your immune system, bone health, and your cardiovascular system.
D3: 5,000 IU
K2: 100mcg
To get close to the above threshold I take the following two chewable options together:
Collagen + Vitamin C
Collagen is a protein created via a combination of amino acids. Creating more integrity in connective tissue, collagen aids skin, hair, joints and more. Vitamin C aids protein synthesis in addition to helping your immune system.
You’ll want to get your collagen supplied from animal hide more than animal bones, since mammals tend to store more heavy metals in their bones.
Creatine
Creatine is not only for athletes, it helps build muscle, increase recovery and improve cognitive function. Now that there has been enough research, all the myths of creatine are fading away (kidney damage, hair damage, cycling, etc.) and the results continue to surprise.
10g
20g (Recovery from / Preparing for intense physical or mental performance)
Finals / Exams
Jet lag
Athletic Competition
NAC (N-Acetyl Cysteine)
NAC is a form of amino acids that act as an antioxidant with anti-inflammatory properties. It’s a solid baseline for immune support: In one study 25% experienced influenza-like episodes (the ones who took NAC) compared to 79% in the placebo group. Also as a mucolytic (mucus-thinning) it also greatly aids the passing of mucus during a cold/flu (it’s been a great decongestant for me).
600-1,200mg
When Sick: 600mg (2x or 3x Daily)
Greens + Beet Root Powder
A good greens blend acts as antioxidants, improving heart health, gut health, lowering inflammation and providing miscellaneous vitamins. Beet root powder also helps your heart, gut, and brain, while lowering inflammation and blood pressure.
What about…
Omega-3 DHA and Probiotics tend to be two other supplements that most want in their routine.
If you’re having 1-2 servings of fish a week you’re good on the Omega-3 and if you’re having organic fermented foods (like sauerkraut or yogurt) you’re getting a significant count of good bacteria (most probiotic supplements are measured in Billions of CFUs… a tablespoon of sauerkraut has 1.5 Trillion 🤯).
Nordic Naturals is great for supplementation (Omega-3) if needed, and we use Lovebug for our children’s probiotic (since they don’t prefer sauerkraut 😄).
Technique
I fast until 9:30am so I’m limited on what I can take in the morning…
Black Coffee with Collagen (Stay below the 50 Cal threshold to not break your fast, as an okay rule of thumb)
Zinc (0 Cals)
Then after I’ve had my breakfast…
Vitamin D3+K2
Everything else mixed into a single 10oz glass of water!
Greens
Beetroot Powder
Creatine
NAC
Get a rechargeable hand blender to make sure everything is blended up effectively!
ℹ️ Product links in this newsletter are affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you.
In all toil there is profit, but mere talk tends only to poverty - Proverbs 14:23
