Daily Essentials
This first set of five are your daily essentials and could be used by just about everyone who wants to have better health and vitality. Nothing magic here other than high-quality ingredients designed to fill the gaps in your diet that today’s foods can’t easily provide. Get on this regimen for a month and see if you feel better and then continue for as long as you care about your health. (Read Checking All Your Nutrition Boxes)
Clean Water
Not really a supplement but clean water is fundamental and essential for great health. What ends up in our water supply would probably alarm you. Get a water filtration system to help ensure that everything you consume (drink, cook, prepare food, etc.) is done with good clean water free of fluoride, estrogen, and other contaminants. When traveling, at work, or away from your home water, bring your water with your or find a good source (even bottled water when necessary).
The Alexapure Pro Water Filtration System is the one that I use and have for many years. Use it or find something similar. You should be able to find them at a discount if you look hard enough.
All-Purpose Multi-Vitamin
Take the guess work out out of supplying the cofactors for the chemical reactions that happen in your body, for oxidizing/burning fats and protein synthesis. Even if you are supplying enough proteins, essential fats, and carbohydrates to fuel the process you could still be significantly limiting your muscle growth and repair if you don’t have the building blocks/micronutrients (vitamins, minerals, trace metals, and antioxidants) to enable those processes.
All-purpose complete multi-vitamin with chelated calcium, magnesium, and vitamin D3. Dave has created the best multi-vitamin out there. The calcium makes a big difference. You will be taking 10 large capsule each day. There is no way to put all of this in a single capsule or tablet. I haven’t been able to find a better one out there, not even close. if you can find something better please let me know.
Essential Fatty Acids
Advanced essential fatty acids formula with the ideal ration of Omega-3 and Omega-6. This will help ensure that have the essential fats in the right combination. You will take 6 capsules of this each day.
Fiber
Make sure you digestive system is working. Few people focus on this area but everyone must. You will be taking 1 to 2 scoops each day. Stir it up and consume it quickly. You can also mix it in a bowl, let it set up in a bowl in the fridge, and eat it like a pudding if that is your style.
Creatine
Creatine is widely recognized as the best fitness supplement available today. It was used for athletic performance 100+ years ago. I have been using daily since 1995. It is great for its cell volumizing effect on your muscles and mental clarity. I contemplated whether or not to put this in the daily essentials, in the end I determined it absolutely goes here. You will take 2-4 scoops or capsule per day if you use the Kaged Creatine HCL. There are plenty of variants out there. I have found this one to be my favorite.
Protein Powders
Straddling the line between convenience and supplement, high-quality protein powders help you achieve your 0,8 – 1 gram of protein per pound of body weight for your protein macro. I wouldn’t classify this strictly as a daily essential but it certainly makes feeding yourself and hitting your macro targets easier. These particular recommendations digest very easily and are of very high quality.
There are plenty of options out there. When comparing protein powders, evaluate them based upon solubility (how easily they are assimilated, absorbed, or digested). Also and more importantly, determine how much protein you are getting per serving as a percentage of the serving. Specifically, divide the number of grams of protein per service by the serving size in grams. The closer that value is to 100%, the better off you are. These are both whey protein isolate varieties which are the fastest digesting. If you want a slower digesting protein, look for a casein protein or a casein blended with a whey.
Bonus Items
A couple bonus items for their antioxidant properties and thyroid support, if you choose to give them a shot.
Nascent Iodine
Nascent iodine can help maintain optimal levels of iodine in the body. This is particularly important for the thyroid gland, which relies on iodine for the production of critical hormones, T3 and T4. You will be taking 2-3 drops per day sublingually (absorbed under your tongue).
Brazil Nuts
Brazil Nuts for their selenium values. Selenium acts as an antioxidant and supports thyroid function, DNA synthesis, and the immune system. You will be consuming only 2-3 nuts daily. Take it easy, consuming too muchc selenium will cause issues.
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