Nutrition

Integrative Medicine

Is there a supplement that has significantly improved your life?

Unlocking the Power of Supplements: Building Resilient Health

Is there a supplement that has significantly improved my life? What a great question. And what an unanswerable question at least for me because I look at supplements as bricks, building a house and there really isn't one that I can say, I took this and it changed my life and take a lot of stuff and I really feel that they work synergistically. I also take things that aren't considered supplements like hormone replacement therapy and I also do things that are not Supplement based and I think all of those things work together to create a kind of infrastructure and to build a metabolism that's resilient and fat adapted and produces energy and doesn't damage the detoxification Pathways and stuff like that. And I think that it's almost impossible to pinpoint one particular supplement fish. Oil certainly is at the top of the list because it's I think the most anti inflammatory molecule we know of and I and no one. It's enough of it. But God, you know, take the Magnesium out of your diet and all things are, you know, everything stops. So, there's all of these things have a place. None of them do everything and I would say supplement taking in general, which I've been doing since I'm 38 years old, has definitely made a significant Improvement in my life, but to be able to Target, just the one, I think defeats the purpose because the way I look at it really is they are building blocks, they work together. They're like a community and they cheat on each other and work synergistically and I think that's the best way to look at supplements.

Supplement taking in general has had a significant positive impact on my life, but it is difficult to pinpoint one particular supplement as having the most benefit because all supplements work together synergistically to create an overall beneficial effect.

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Is there a supplement that has significantly improved my life? It's a great question, but for me, it's hard to provide a definitive answer. I view supplements as building blocks that work together, rather than relying on just one. I take a variety of supplements and also incorporate non-supplement approaches like hormone replacement therapy. All of these elements work together to create a resilient metabolism, promote energy production, and support detoxification pathways.

While fish oil stands out as a top supplement due to its anti-inflammatory properties, I believe that each supplement has its place and importance. Magnesium, for example, is essential for various bodily functions. All these supplements play a role, but none of them can do everything on their own.

In general, taking supplements has made a significant improvement in my life since I started at 38 years old. However, trying to pinpoint just one supplement defeats the purpose. They work together as a community, supporting and synergizing with each other. That's how I believe supplements should be approached.

What are the best sources of electrolytes that you recommend for athletes during & post workout?

Game-changing electrolyte sources for athletes: skip the sugar & chemicals!

What are the best sources of electrolytes that I recommend for athletes during and post workout? I'll tell you what I don't recommend and that's the most popular one, the one that everybody thinks of when they think of sports drinks and electrolyte Replacements, the one that sponsors all the big athletic events on television. And that's probably the worst electrolyte replacement in the world. And the last time I looked drinks, like that had like 30 grams of sugar per swallow, so you definitely don't want that. I like, Of to there are probably others beside that meet this requirement of not having any sugar and not having artificial ingredients and chemicals. When I like is made by designs for health, which is a company might be hard to find except at a professional dispensary that sells kind of doctor Brands, but you can get it. I carry that my tennis bag of, put it in my water, use it all the time. The other one that I recommend very highly is called element. And it's spelled LMN t. Tea and it's the brainchild of a terrific scientist. And, and one of the leading Lights of the Paleo movement, Rob wolf and comes in little packets and they have all kinds of offers and you can just look them up and find them online. Those are really high quality, electrolyte, Replacements, they're very important. I recommend them highly for anybody engaged in any kind of strenuous activity outside during the summer or any time where you're likely to sweat out a lot of these very, very vital nutrients. Just don't get the kind with the Sure. And don't get the kind that they advertise on TV.

I recommend Designs for Health and Element (LMN-T Tea) electrolyte replacements as they are high quality, have no sugar or artificial ingredients, and come in packets. Avoid electrolyte replacements advertised on TV, as they typically contain a lot of sugar.

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The best sources of electrolytes that I recommend for athletes during and post-workout are not the popular sports drinks that are often associated with electrolyte replacement. These drinks tend to have high sugar content, which is not ideal. Instead, I suggest looking for options that are free from sugar and artificial ingredients.

One brand that meets these requirements is made by Designs for Health. They offer electrolyte replacements that can be found at professional dispensaries or online. I personally carry their product in my tennis bag and use it regularly.

Another highly recommended option is called LMNT. It was created by a prominent scientist and advocate of the Paleo movement, Robb Wolf. LMNT comes in convenient packets and offers a range of electrolyte options. You can find more information about them online.

These high-quality electrolyte replacements are essential for anyone involved in strenuous outdoor activities, especially during the summer or when significant sweating is expected. Just remember to avoid options with added sugar and those advertised on TV.

What is HMB and can it help with age related muscle loss?

HMB: Combat Age-Related Muscle Loss with This Powerful Supplement

So, what is hmb and can it help with age-related muscle loss? Well, for those who care, h, and b stands for beta hydroxy. Batum ethyl butyrate, you never have to remember that, and it most definitely can help with age-related muscle loss. I first heard of it, 20 years ago, as a bodybuilding supplement and hmb and creatine were the only two real body building supplements that had good research behind them. And actually worked. But the thing about H and V is it's not really just for bodybuilders at all loss of muscle is a very, very serious risk factor for aging and for Frailty and Frailty has an enormous increase in mortality compared to people who are not fail. In fact, I think the latest research shows a 2.5 times greater risk of death from Frailty. There's three times greater risk of death from smoking. So it's pretty up there is a risk factor and there's even a condition called sarcopenia which has to do with loss of muscle mass. So, what hmb does is it not only helps you build muscle but even independently of working out, it helps, you preserve the muscle that you already have and the latest research shows that when it's combined with vitamin D, it's even more powerful and there's good research on that. So I'm a big fan of hmb. The dosage that seems to help The best is about 3,000 milligrams a day. I use this particular formula which has not honor the 3,000 milligrams of hmb, but also a thousand IU's of vitamin D. Very good combination. I highly recommend it.

HMB (beta hydroxy butyrate ethyl) is a beneficial supplement that helps with muscle loss and frailty associated with aging. It is most effective when combined with Vitamin D and taken at a dosage of 3,000 milligrams per day.

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HMB, which stands for beta-hydroxy beta-methylbutyrate, can indeed help with age-related muscle loss. While it was initially popularized as a bodybuilding supplement, HMB has proven benefits beyond that specific context.

Loss of muscle mass is a significant risk factor for aging and frailty, which is associated with a higher mortality rate. Sarcopenia, a condition characterized by muscle loss, further emphasizes the importance of addressing this issue.

HMB not only aids in building muscle but also helps preserve existing muscle mass, even without exercise. Recent research suggests that combining HMB with vitamin D enhances its effectiveness. A recommended dosage for optimal results is around 3,000 milligrams per day.

There are formulations available that combine 3,000 milligrams of HMB with 1,000 IU of vitamin D, which I personally recommend. This combination can be highly beneficial in combating age-related muscle loss.

Is starting your day with a cup of coffee a good thing to do for your overall health?

Is Starting Your Day with Coffee Good for Your Health? The Surprising Truth!

This is a tricky question, is starting your day with a cup of coffee? A good thing to do for your overall health. Well, let's take a case. By case, first of all, one of the things I talked about a lot when I became the nutrition mythbuster and started talking truth to power was busting a lot of bonehead admits one of, which was that coffee is the worst thing in the world for you. It's not, it actually is loaded with antioxidants and flavonoids, and a lot of the same stuff that's found in cocoa. So I don't think that Having coffee in the mornings, bad thing at all. I think they're probably in the perfect world better things, but on the scale of bad things to do, that's a really low hanging fruit. So, I like starting the day with coffee, you can upgrade the coffee and make it even healthier by adding wonderful things to it like performance mushrooms, or I add some Fiber and a single serving. That's a great upgrade. You can use MCT oil. So there's a lot of ways to make coffee even healthier. Here's a trick that I learned. And from Andrew huberman, who is a tenured professor of Neurology at Stanford and one of my brain girls and he says, the best way, the least amount of damage is if you wait an hour before you wake up before you have that coffee, there's a biochemical reason for it has to do with the adenosine in your brain that you want to let your own natural cortisol, get rid of that rather than the caffeine in coffee. So there seem to be some reasons to like not do that very, very first thing. You maybe give you a body 60 To wake up, not always easy to do. I don't think starting the day with a cup of coffee is a bad thing at all.

Starting your day with a cup of coffee is not necessarily a bad thing, although it is better to wait an hour before drinking it in order to give your body time to wake up naturally. You can also upgrade the coffee by adding healthy ingredients like performance mushrooms and MCT oil.

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Is starting your day with a cup of coffee good for your overall health? Well, it's not a black and white answer. Coffee is often misunderstood, with some claiming it's terrible for you. However, it's actually loaded with antioxidants and flavonoids, similar to cocoa. So, having coffee in the morning isn't a bad thing at all.

While there may be better options out there, starting your day with coffee is relatively harmless. You can even make it healthier by adding things like performance mushrooms, fiber, or MCT oil. These upgrades can provide additional benefits.

One interesting tip I learned from a neurology professor at Stanford is to wait an hour after waking up before having coffee. This allows your natural cortisol levels to rise and helps minimize any potential damage caused by caffeine interfering with adenosine in the brain.

In conclusion, I don't believe starting the day with a cup of coffee is detrimental to your overall health. It's a personal choice, and with some mindful upgrades, you can make it even healthier.

Trusted Brands: The Best Whey Protein Recommendations

What is the best whey protein brand? It's a great question and very difficult to answer. If you go online and you look up best proteins, you'll see a million different lists. They're all paid for and sponsored, so I wouldn't trust any of them. I'll give you four that I trust. I'm sure I'm leaving some out, but it's the best I can do on a short answer. So I like stuff from the company HLTH. It's Ben Brickman's company, he is a brilliant nutritionist and doctor and he really knows his stuff and I think his stuff is first class. Primal Protein by Mark Sison. Absolutely first rate. Love that stuff. I'm a big fan of Perfect Amino. This is an amino acid supplement. It's got eight essential amino acids in the right proportion. It's not really technically a protein powder or a shake, it is an amino acid supplement, but it provides two scoops of it, provide the equivalent of 30 grams of protein. And finally, the company Designs for Health, which I've been a fan of since I started in 1990. They make really good stuff, a great variety of different whey proteins, and you can get those through an authorized dispensary like Fullscript. You can get an account at Fullscript by going to my website, reading the article on how and where to buy supplements, sign up for an account on Fullscript, it shows you how to do it, and all the brands that they carry are first rate and you never have to worry about what's actually in the supplement, it's always been tested and it's always been verified. So Designs for Health, Perfect Amino, Primal Protein, and HLTH, my four favorites. I'm sure I left one out, but you can't go wrong with any of those.

My four favorite whey protein brands are HLTH, Primal Protein, Perfect Amino, and Designs for Health. These can be found through authorized dispensaries like Fullscript.

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Determining the best whey protein brand is a challenging task. Many online lists are sponsored, so their credibility can be questionable. However, I can share four reputable brands that I trust. HLTH, founded by Ben Brickman, offers high-quality products with expertise from a brilliant nutritionist and doctor. Primal Protein by Mark Sisson is another top-tier option that I highly recommend. Perfect Amino, although not a traditional protein powder or shake, is an excellent amino acid supplement that provides the equivalent of 30 grams of protein in two scoops. Lastly, Designs for Health is a longstanding brand that offers a great variety of whey proteins. To ensure authenticity and quality, you can obtain these brands through authorized dispensaries like Fullscript. By signing up for an account on Fullscript via my website, you can access reliable brands that have been tested and verified. While I may have missed mentioning other good brands, rest assured that any of these four options are reliable choices for whey protein supplementation.

Is it bad to take melatonin to improve your sleep?

Unlock Restful Nights with Melatonin

Is it bad to take melatonin to improve your sleep? No, it's not. I take it every day and I have been for maybe 30 years might be argued, that it's a good idea to rotate it a little bit so that you can make sure your body can still make it. It might be argued that it's important to find the right dosage because people are very different in their response, to melatonin some people do well with Point 3 mg. Some people do well with 10 milligrams. So it's all over the place as far That goes but I'm a big fan of melatonin. I gave this information in another answer as well. Melatonin is really very good as an antioxidant and is an immune support nutrient and most people don't think of it that way. They think of it only is for jet lag, it's not really for jet lag. It's more for your circadian rhythms and to keep you in in, in sync with that so that you do get to sleep better and hopefully stay asleep longer but Melatonin really does more than just help you sleep at all. So as I said is a strong antioxidant and a very surprisingly strong supplement for immune support. So it is certainly not bad to take it, take it wisely get the right dose. May be rotated every so often but feel free to enjoy melatonin as a supplement, I consider it a basic part of my stack for every single day.

Taking melatonin to improve your sleep is not bad. It is important to find the right dosage and rotate it occasionally, as different people react differently to melatonin. Melatonin also has other benefits such as being a strong antioxidant and immune support nutrient.

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Taking melatonin to improve sleep is not bad. In fact, I have been taking it daily for around 30 years. It may be beneficial to rotate its usage to ensure your body can still produce it naturally. Finding the right dosage is important as different individuals respond differently to melatonin. Some may do well with 0.3 mg, while others may require 10 mg. 

Melatonin is not just for jet lag; it plays a role in regulating circadian rhythms and promoting better sleep. Additionally, melatonin acts as a powerful antioxidant and supports the immune system, which many people may not be aware of. Therefore, taking melatonin is not only helpful for sleep but also provides immune support.

Overall, it is not bad to take melatonin. Use it wisely, find the appropriate dosage, and consider rotating its usage. Melatonin is a valuable supplement that I personally consider a fundamental part of my daily routine.

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Physician disclaimer

Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

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Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.