Let me ask you a question. Why do so many men over the age of 40 struggle with low energy, declining muscle strength, and poor focus despite doing everything right? Well, if you've felt this way, you're definitely not alone. The truth is, as we age, our bodies lose essential nutrients that keep us feeling youthful and strong, leading to possible fatigue, weakness, and even a faster decline in overall health. In this video, I'm going to show you my five simple science-backed supplements.
that not only fight fatigue and rebuild strength, but also can help promote longevity, supporting heart health, reducing inflammation, and preserving muscle mass. Now, if you're ready to feel better, look stronger, and set yourself up to live a longer, healthier life, you're in the right place. I'm going to show you exactly what to take and why it works. Number one is caffeine. For many of us, caffeine is an indispensable part of our daily routine.
Known for its stimulating effects on the central nervous system, caffeine can significantly enhance mental alertness and physical performance. A boon for those navigating the demands of daily life and work balance. Research indicates that moderate caffeine consumption can improve mood, brain function, while also boosting metabolism and fat burning.
For middle-aged men striving to maintain energy throughout the day without succumbing to fatigue or lethargy, caffeine offers a reliable solution when consumed responsibly. I use caffeine strategically before my workouts and find that it not only increases my endurance, but Also, obviously push through those tough sets. No need to spend money on all those expensive pre-workout supplements. Using caffeine strategically is definitely your best bang for your buck. As far as dosage, 95 milligrams to 200 milligrams, depending on your sensitivity.
Don't initially take it when you get up right in the morning. Wait a few hours, let the cortisol rise. So I would wait till mid-morning or like I do as a pre-workout drink. Number two is creatine. So as we age, our bodies naturally lose muscle mass. a condition known as sarcopenia.
Obviously to counteract that we want to lift weights. To get your best bang for your buck when it comes to working out and getting muscle growth, I highly recommend creatine. Consuming creatine monohydrate has been shown to help build and preserve muscle mass. Creatine is also an amino acid that is primarily found in the skeletal muscles and plays a vital role in energy production during high intensity exercises. This naturally occurring compound aids in ATP production.
the primary energy carrier in yourselves, helping to fuel workouts and promote muscle growth. Studies suggest that creatine supplementation may also offer cognitive benefits by improving memory recall and reducing mental fatigue. Supplementing with creatine can also increase strength, power output, and exercise performance while also supporting overall health by preserving muscle mass. As far as dosage, 5 mg per day shall work fine. Ideally, creatine can be taken after a workout.
I would just avoid taking it with caffeine. Biting the two can potentially increase the risk of dehydration and also can potentially cause digestive discomfort. Number three on the list is vitamin D with K2.
These two work together to support bone health, cardiovascular function, and much more. As we age, our body's ability to to absorb and utilize vitamin d decreases making supplementation crucial for maintaining optimal levels according to research vitamin d plays a critical role in maintaining strong bones by helping absorb calcium an essential mineral for bone strength however without adequate levels of vitamin k2 calcium may also not be transported properly to bones but can instead accumulate in the soft tissues and cause some heart so given that vitamin d deficiency is really prevalent especially in the midwest among adults over 50 due to reduce skin synthesis from sunlight exposure or dietary intake deficiencies combining with k2 provides a comprehensive support against osteoporosis and cardiovascular disease as far as dosage between 5 000 and 8 000 i use per day of vitamin d and targeting a blood level of about 50 to 80 nanograms per milliliter next is magnesium also known as the master mineral the reason magnesium is on the list is because 80 of the population don't even get the minimum amounts of the types of magnesium that they need from their diet alone because the u.s soil lacks it magnesium stands out as one of the most vital yet overlooked minerals crucial for bodily functions from regulating blood pressure to balancing blood sugar levels it also plays an integral role in muscle relaxation during sleep cycles contributing to better rest quality at nighttime. It participates in over 600 different biochemical reactions in your body. Here are a few of the possible issues you can face from a magnesium deficiency.
Anemia, fatigue, muscle weakness, stunted growth, poor immune function, poor concentration and memory, bone and teeth problems, just to name a few. So, both vitamin D and magnesium have important roles in both bone health, immune function, and metabolism. Magnesium is a cofactor in vitamin D, conversion, and acidity. activation as well.
Dosage, approximately around 450 milligrams, and you want to make sure you're getting all seven forms of magnesium. Lastly, might be a surprise to some of you, but this is aspirin. Aspirin is more than just an over-the-counter remedy.
It has numerous benefits and has increasingly caught the attention of health enthusiasts worldwide, especially from the pro-metabolic space. The pro-metabolic health researcher Ray Peet has brought fascinating insights regarding aspirin's potential role in improving overall health. I'm going to explore the advantages of aspirin and Ray Peet's perspective on its application. Number one, it's an anti-stress agent.
Ray Peet believed that aspirin can lower stress by regulating the body's stress hormones like cortisol. High stress levels can also lead to chronic inflammation, weight gain, and energy inefficiency. Next are the pro-menabolic effects of aspirin. Ray Peet has highlighted aspirin's ability to promote better cellular energy production.
According to Ray Peet, aspirin can enhance mitochondrial function, ensuring cells efficiently convert nutrients into energy. Next is balance what's called prostaglandins. PETE often discusses the negative effects of excess prostaglandins, which aspirin helps block.
By this mechanism, PETE associates aspirin with improvements in conditions like headaches, menstrual pain, and general inflammation. Next, helping improve thyroid function. According to Ray PETE, aspirin may help optimize thyroid hormone activity and combat substances that suppress thyroid function, thus supporting metabolism and energy levels.
Lastly, Ray P talks about how aspirin can help with glucose metabolism. As far as dosage and when to take, 325mg of regular tablet will do a couple times a week. Make sure to find just plain aspirin without any additives or artificial flavorings or artificial ingredients.
And you can find it in a tablet or in a powder form. So there you have it, my top 5 favorite supplements. Again, this is a fluid list, but right now, my top 5 are caffeine, creatine monohydrate, vitamin D with K2, magnesium, and aspirin. Everyone's situation is a little bit different, so take everything I say with a grain of salt depending on where you're coming from, but these have been my favorite for myself and a lot of my clients.
Remember, I'm not a doctor. This content is for informational purposes only and should not be used as a substitute for professional medical advice. Please contact a medical professional if you have any questions or concerns about your health or supplementation. Thanks so much for listening and have a great day. If you want my step-by-step blueprint on how to get your body back to what it once was 10 to 15 years ago...
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