Essential Health Supplements

my next question for you was in terms of must go health supplements what would you recommend in that side of things where are we at which must health supplements okay multivitamin get a good quality multivitamin it's good insurance understand that everything you're doing in the gym your food the rest you need cofactors for this to happen. Especially when you're dieting, you're pulling food out, you want to be on a calorie deficit, not a nutrient deficit. Those are two completely different things. So if I'm, especially if I'm going on an exclusionary diet where I might be pulling all my carbs out, or I might be removing grains or bread or stuff, stuff that might have things like B vitamins that you need. If that's not where you're pulling fat and you don't have enough fatty acids. So a good multivitamin, multimineral, something that's high quality, like, you know, Metagenics or Thorne Research or, you know, whatever. Make sure, kind of look at it. If this has magnesium oxide, leave it on the shelf. You want to make sure it's some type of magnesium amino acid chelate. Look for B vitamins. Make sure it has folate, P5P for the B6, some epicobalamin for B12. And that's kind of, so a couple of things you can see that is this a quality product. I think if you don't eat a lot of fish like me, I don't like fishy fish. Reminds me too much of high school, you know, if you know what I'm saying. So I just don't eat fishy fish. It gives me some bad memories of dirty things. So like, I think that a good quality omega-3, like a fish oil, not a flaxseed oil. you don't convert much of alpha-linolenic acid, if I never said that right, to actual EPA. So I would do like a good omega-3, maybe three or four grams a day is probably plenty. If you have digestive issues, work on the brain, but you might also take a digestive enzyme with HCL, pepsin, bile acids, ox bile, tutka, utka, something like that, pancreatic enzymes as well. and creatine man creatine if you don't take creatine you're fucking retarded creatine is like the number one ergogenic agent with no fucking works at least for sports performance that I think that's probably a good like four things or so that's kind of not expensive and highly beneficial works really well together on the creatine there's a lot of cognitive benefits creatine that's shown up in research as well huge huge There's methylation, has methylation properties, it improves your sleep, improves cognition. And yeah, and it puts, you know, if you're a guy, it puts a couple of kilos on you. Yeah a lot of it initially water weight gain but as long as you not fat that actually makes you look better People are scared to put the water weight gain from creatine If you too scared because you think it going to make you look puffy you probably already fat and it doesn matter anyways Don't worry about it. Just take the creatine and get in the caloric deficit, do your cardio and train hard and sleep hard and you'll look good. But yeah, I've been taking creatine now for fuck 30 years. Yeah. and non-stop i think everybody should take that even not even people looking for muscle growth like you should just take that for health probably the most common question i always get asked on instagram how much creatine should i take and when because i know someone's gonna be thinking this right now yeah and this is debatable because people argue about this i i'm still a firm believer in loading it if you haven't been on it for a while and the reason is it's like because it's cool like you put on like two or two and a half kilos like almost instantly it's fucking built up in you instantly within a week if you don't if you're taking like five grams a day it's going to take a couple of months to build up and i'm all about i'm all about um i i look at time as a vector right what's the one thing you can't buy and you can't exchange anything for this time so do i want to wait for two months for this stuff to really build up enough or do i say fuck it and slam it in a week and I've just saved myself three weeks before it hits me, right? It's like the same argument with people talking about the post-workout. There's no magic post-workout window. There is. Now, it's wider than what we think it is, but if we know that post-workout, if you get carbs in within the first like two or three hours or so, you have a 44% increased ability to store glucose as glycogen. That's good. If we think about the fact that you're going to be catabolic to some degree post-workout, you need amino acids and you need some insulin, so carb, protein, amino acids, boom, that creates an anti-catabolic pro-muscle protein synthesis effect. If you lift for 10 years, 10 years, 52 weeks a year, four sessions a week, and you wait for three hours after you train to get your post-workout feed, you've just wasted 6,240 hours you could have been fucking recovering and not catabolic. So, you know, just a side thing. That's math. Math, baby. That's the thing, man. When I was friends with Charles and we would teach, he would say, look, when the bar hits the floor, you take your fucking protein shake. Don't delay. Who gives a fuck if there's not a magic window? At least we don't really know. And if we do know, at least you can optimize it by just getting it done. But yeah, with the creatine, I think most people, five to seven and a half grams a day is good. There's no real special time you need to take it. You don't have to take it after your workout. But if that's convenient, that's good. Just take it. And take a high-quality one. Make sure that it says CreaPure on the bottle. That's the one you want.