Brian (1s):
Hello and welcome to the Get Lean Eat Clean podcast.
Brian (5s):
My name is Brian Gryn. I'm a certified health coach, trainer and author,
Brian (8s):
And this podcast is for middle
Brian (10s):
Aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. Alright,
Brian (25s):
Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and hopefully had a chance to listen to episode four 14, my interview with Kathy Campbell. She's an author, a pharmacist, and a health expert, and has been a community pharmacist in Oklahoma for over 30 years. Her popular TEDx Talk, obesity, the modern famine, highlights her innovative approach to community health. And we discussed the issue with traditional healthcare model, Kathy's health journey of overcoming obesity, the importance of plants and protein, prioritizing daily movement and her one tip to get your body back to what it once was. So really enjoyed my interview with Kathy Campbell. I hope you do as well.
Brian (1m 8s):
Now on today's micro podcast, I'm gonna discuss my top five favorite supplements, caffeine, creatine, monohydrate, vitamin D with K two, magnesium and aspirin that have all been shown beneficial for middle-aged men and women. And these supplements are not only backed by science, but I've used personally in my life and with my clients to enhance energy levels, cognitive function, cardiovascular health, and much more. So here you go. Let me ask you a question. Why do so many men over 40 struggle with low energy, declining muscle strength, and poor focus despite doing everything right? If you felt this way, it's not just you. The truth is, as we age, our bodies lose essential nutrients that keep us feeling youthful and strong, leading to fatigue, weakness, and even a faster decline in overall health.
Brian (1m 57s):
In this video, I'm gonna share five simple science-backed supplements that not only fight fatigue and rebuild strength, but also promote longevity by supporting heart health, reducing inflammation and preserving muscle mass. If you're ready to feel better, look stronger, and set yourself up to live a longer, healthier life, stick with me. I'll show you exactly what to take and why it works. Hey everyone, my name's Brian Gryn and I wanted to share my research that I've had through my 20 years of experience in the health and wellness industry, the results I got with my clients and some of my own experience within the health realm. Also interviewing experts from all different types of fields. And that is how I got to my list of my top five supplements.
Brian (2m 38s):
This is a fluid process and could definitely change over the years, but this is where I'm at right now. And number one is caffeine, which becomes an indispensable part of many people's daily routines known for stimulating effects on the central nervous system. Caffeine can significantly enhance mental alert list and physical performance. Research indicates that moderate caffeine consumption can improve mood and brain function while boosting metabolism and fat burning for middle-aged men. Striving to maintain energy throughout the day without succumbing to fatigue. Caffeine offers a reliable solution when consumed responsibly. I use caffeine strategically before my workouts and find that it not only increases my endurance, but also helps me push through those tough sets.
Brian (3m 21s):
No need to spend all that money on expensive pre-workout drinks. Using caffeine strategically is the best bang for your buck dosage. I would say between 95 milligrams to 200 milligrams depending on your sensitivity, and I would initially not take it right when you get up in the morning. I would wait till mid-morning or as a pre-workout drink like I do. Next is creatine monohydrate. As our bodies age, our bodies naturally lose muscle mass, a condition known as sarcopenia. In addition to regular strength training, consuming creatine has been shown to help build and preserve muscle mass in middle-aged men and women. Creatine is an amino acid compound found primarily in skeletal muscles and plays a vital role in energy production during high intensity activities such as weightlifting or sprinting.
Brian (4m 9s):
This naturally occurring compound aids in what's called a TP production, the primary energy carrier in our cells, helping to fuel workouts and promote muscle growth. Studies suggests that creatine supplementation may also offer cognitive benefits by improving memory recall and reducing mental fatigue. Supplementing with creatine can increase strength, power output and exercise performance, while also supporting overall health. By preserving muscle mass dosage, I would say around five milligrams per day, I would be taking creatine with your favorite drink or after a workout, just don't take caffeine alongside creatine.
Brian (4m 49s):
Combining the two could potentially increase the risk of dehydration due to their diuretic effects and may cause some digestive discomfort. Next, vitamin D With K two, there are two essential vitamins that work together to support bone health, cardiovascular function, and more. As we age, our body's ability to absorb and utilize vitamin D decreases making supplementation crucial for maintaining optimal levels. According to research, vitamin D plays a critical role in maintaining strong bones by helping the body absorb calcium, an essential mineral for bone strength. However, without adequate levels of vitamin K two, calcium may not be transported properly to the bones, but instead can accumulate in soft tissues and cause harm.
Brian (5m 32s):
Given that vitamin D deficiency is prevalent among adults over 50 due to reduced skin synthesis from sunlight exposure or dietary intake deficiencies. Combining it with K two provides comprehensive support against osteoporosis and cardiovascular disease dosage. I would aim for about 5,000 to 8,000 IUs per day of vitamin D targeting a blood level of 50 to 80 nanograms per milliliter as far as when to take it whenever's convenient for you and that fits in your day. Number four is magnesium, also known as this master mineral. Unfortunately, over 80% of the population don't get the minimum amounts of the types of magnesium they need from their diet alone because the US soil lacks it.
Brian (6m 14s):
Magnesium stand out stands out as one of the most vital, yet overlooked minerals that are crucial for bodily functions. From regulating blood pressure to balancing blood sugar levels also plays an integral role in muscle relaxation during sleep cycles contributing towards better rest quality. At nighttime, it participates in over 600 different biochemical reactions in your body are a few of the possible issues you can face from a magnesium deficiency, anemia, fatigue, muscle weakness, stunted growth, poor immune function, poor concentration and memory, hormonal imbalances, bone and teeth problems, just to name a few. So both vitamin D and magnesium have important roles in bone health, immune function and metabolism.
Brian (6m 60s):
Magnesium is also a co-factor in vitamin D, conversion and activation. Be sure to try to find seven forms of the magnesium in one tablet. Typically around 450 milligrams would be ideal and when to take it is whenever convenient and easy for you. Lastly, might come a surprise to a lot of you, but aspirin is more than just an over counter remedy. It has numerous benefits and has increasingly caught attention of many health enthusiasts worldwide. Biologists and health researcher Ray Pete has brought fascinating insights regarding aspirin's potential role in improving overall health. And I'm gonna explore those advantages of aspirin and Ray Pete's perspectives on its application. So number one, one of the applications is an anti-stress agent.
Brian (7m 43s):
Ray Pete believed that aspirin can lower stress by regulating the body's stress hormones like cortisol. High stress levels can often lead to chronic inflammation, weight gain, and energy inefficiency, which aspirin can help mitigate. Next is its pro metabolic effects. Aspirin has the ability to promote better cellular energy production, and according to Dr. Ray, Pete Aspirin can enhance mitochondrial function, ensuring cells efficiently convert nutrients into energy. Next, balancing prostaglandins. Pete often discusses the negative effects of excessive prostaglandins, which aspirin helps block by this mechanism. Pete Associates aspirin with improvements in conditions like headaches, menstrual pain, and general inflammation.
Brian (8m 25s):
According to Pete Pete's insights, aspirin may help optimize thyroid hormone activity, combat substances that suppress thyroid function, thus supporting metabolism and energy levels. Lastly, aspirin's been shown to reduce oxidative stress in the tissues. And Ray Pete considers aspirin an accessible and affordable tool to bolster systematic health outcomes. And as far as dosage, a regular tablet 325 milligrams doesn't need to be taken every day. It could be taken about once a week. Be sure to find an aspirin that has no additives or artificial ingredients in it as well. Just find the pure tablet or in a powder form. And there you have it. My top five favorite supplements, caffeine, creatine, monohydrate, vitamin D with K two, magnesium and aspirin.
Brian (9m 8s):
They've all been shown to be beneficial for middle-aged men and women looking to transform their health, get back on track, improve energy levels, cognitive function, cardiovascular health and more. And as a Disclaimer, I am not a health professional and I'm not making recommendations. These are just my personal experiences and things that I've discovered through the years. I recommend doing your own research, also contacting your health professional if you're, if you plan on implementing them into your own routine. So thanks so much for listening. Have a great rest of the day.
Brian (9m 38s):
Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned In this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
