In today's episode we dig into our favourite supplements for performance and longevity.  So if you want to sleep better, build more muscle AND live longer.. this is the episode for you!

We dig into exactly what we take every day and why and which ones are worth your money!

Disclaimers:
1) Please contact your Doctor or Naturopath before starting any new supplement regime. Blood work is KING! Know where you stand before changing anything.
2) When and if possible, we advocate for acquiring the vitamins, minerals, and enzymes in supplements from whole foods (ex: zinc from mussels vs zinc supplements)

TIME STAMPS:

2:35: Word of the week

4:16: Caffeine for STRENGTH workouts (ease into it!)

9:45: Why you should avoid expensive "PRE-workout" supplements

11:19: Creatine Monohydrate for a few more reps and explosive energy

21:12: Branched Chain Amino Acids (BCAAs) - Leucine, Isoleucine, valine (probably NOT worth your money)

23:05: Taking leucine on its own in a fasted state

25:50: Arginine for vasodilation and vascular health, oxygen delivery, byproduct transportation from the muscles (Viagara effect???)

28:40: Electrolytes before cardio workouts and after drinking. At home recipe for electrolyte drink and LMNT

31:00 If you filter your water, be sure you're considering electrolyte intake

35:00 Protein for post-workout support

36:30 Collagen for connective tissue support and gut health

39:00 Use NSAIDS (Advil, etc) and antibiotics, sparingly for gut health

46:00 Probiotics to support gut biodiversity

51:00 Fermented foods to improve gut health and mitogensis

53:00 Turmeric as an inflammatory

56:00 Omega 3 and 6 Fatty Acids 

1:02:00 Get your blood tested, how Justin caught a Zinc toxicity issue

1:03:55 Zinc and Magnesium before bed

1:06:00 Co-enzyme Q10, "Co-Q10" for heart health and fertility

1:06:30 Vitamin D, when to supplement and how to get naturally

1:10:33 Green and Red drinks (Organifi), beetroot extract, etc

1:11:10 MCT oils for energy and mitochondrial health

1:12:30 NAD Drip IV for ATP production (Super ego MediSpa)

1:23.30 Book recommendations



 BOOKS AND EXPERTS REFERENCED:

• Dr. Zach Bush - Soil, digestion, gut microbiome
• Younger You - Kara Fitzgerald ND
• Real food for Pregnancy -  Lily Nichols RD
•  Body Love  - Kelly Leveque
  •  Also her podcast is amazing if you love to dig deep into nutrition! "Be well by Kelly:" 
• Peak 40, The new Science of Mid-Life Health for a leaner, stronger body, and a sharper mind - Dr. Marc Bubbs
• Unlocking the Keto Code- Steven Gundry

If you liked this episode please like and share with your friends and family! 🌟

You can follow us at:

@livaligned (Amanda) @the_effecutive (JB)

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