Yesterday, I highlighted the top strategies that will make a measurable improvement in your health. To recap, they were.
- focusing on minimally processed foods
- consuming adequate protein
- regular activity, including walking and strength training
- sleeping well
- managing stress
- hydrating well
When looking to include supplements, I often choose supplements that support those activities.
Probably the number 1 supplement I suggest for folks is a protein powder. It can be challenging for some to consume enough protein and a quality protein powder often helps people get in an easy 25 +/- grams. In alignment with the goal of consuming minimally processed foods, we like the brand that we sell, Earth Fed Muscle, because of its minimal ingredients. Here is a short YouTube video where I discuss protein powder a little bit further: https://youtube.com/shorts/iXjF8y9vvZw?feature=share
A supplement to my protein intake, and something I feel helps me with my joints, is collagen. Especially when I am doing a lot of running and heavier strength work, I believe it is helpful. There is some evidence out there suggesting it also helps with hair, nails, and skin. Again, I like Earth Fed Muscle’s brand. I have had a client remark, “it’s better than the other stuff I was using. And my nails are growing like crazy!” Here is a video that I did previously on collagen: https://youtu.be/f2IOPZbwJi4?si=jYSWN1W_DRT_2kpY In that same video, I discuss how satiety gum is a waste.
Something else I do on occasion to support my goal of focusing on minimally processed foods is a greens powder. I still prioritize consumption of actual fruits and vegetables because it helps with fullness and ingestion of fibrous foods. I also like it because it helps me drink a bit more water since I am often more likely to drink water that has a flavor to it. I often drink this about three times per week. Here is a link to a video where I discussed greens powders a little bit more: https://youtu.be/xc1QXyx2s0s?si=DZHNxJ5IkJjlbNMV In that same video, I also discussed how “cleanses” are junk.
When it comes to sleeping well and managing stress, I often take two supplements in the evening. One is a ZMA supplement (Earth Fed Muscle’s Forty Winks), which is primarily made up of zinc and magnesium. Another is l-theanine (Earth Fed Muscle’s Zen Remedy) which helps quiet the mind. As a business owner, my mind is often running! I need it to relax a bit while I am trying to fall asleep. These supplements do not take the place of prioritizing enough time for adequate sleep, trying to have a nice cool, dark room to sleep in, and implementing other practices to improve the quality of my sleep. Furthermore, I enjoy regularly speaking with a therapist or other professionals to help me manage the stress in my life. Here is a link to a video where I talked about ZMA: https://youtu.be/MpiOGmc4ajU?si=zfN-Axlx4J8tTt1f
Another supplement that I take each morning is Vitamin D. Considering our location here in northeast PA, we likely don’t get enough sunlight. Vitamin D is essential to many processes within the body so that is something I prioritize with supplementation. Here is a link to a video that I did on Vitamin D: https://youtu.be/f8_6qfVLQEc?si=XhBqgkQJgAlrrfQD In that video, I also discuss how fat burners are junk.
To support my work in the gym and overall health, I also use a scoop of creatine in my protein shake daily. Creatine is one of the most researched supplements out there. People of all ages, whether they workout or not, could likely benefit from including creatine. I personally like Earth Fed Muscle’s brand of creatine. Here is a link to a video I previously did on creatine: https://youtu.be/1CDlfiThTuk?si=54Rv_Dh5vkAgzUaa I also discuss how detoxes are, you guessed it, junk. Don’t take my word for it though…go to PubMed, type in “creatine” and you will see the many ways in which this supplement can benefit your overall health in a number of ways.
Lastly, two other supplements that I take are a fish oil capsule (Arctic Advantage) and an immunity capsule (Armor Immune Support), both from Earth Fed Muscle. I am not always in the best routine with eating fish, but I know I benefit from those healthy fats. And, to kind of fill in any gaps, I like the immunity supplement that has some vitamin C and elderberry. As a business owner, I don’t have time to be sick! While it won’t prevent me from getting sick, I feel like it helps any cold I do get pass by faster. However, perhaps my overall lifestyle supports that as well. As kids go back to school, I’ll take any extra help I can get!
Whew! That was a lot of info! As always, if you have questions in particular, don’t hesitate to ask. If I don’t quite have an answer for you, I will do my best to look into one!
Sincerely,
Coach Candice