Read time: 3.8 minutes

The High Performance Journal - August 13th, 2024

Back in the 1960s, a bunch of New York comedians would hang out at a Manhattan Deli named Lindy's.

Like all comedians, they'd talk about anything and everything. One of the things they noticed was that the longer a TV show had been on the air, the longer it seemed to run.

In other words, the older a show got, the more likely it was to be a hit for even longer. So they started calling this observation The Lindy Effect:

Now, fast-forward to 2012, and a philosopher named Nassim Taleb developed this concept further.

He realized this didn't just apply to TV shows. It applies to anything that's been around for long enough to prove its staying power:

This, my friend, is one of my core philosophies on supplements.

Many supplements come and go but a small minority have withstood the test of time.

So in today's article, I want to share with you my "Lindy" list of supplements that I'll most likely take for the rest of my life.

Important Note: Supplements like #3 and #4 are based on deficiencies, which you can find by doing a blood test. Also, I've provided links to the suppliers that I use on a regular basis. Some of these might not be available where you live.

5 Non-Negotiable Supplements I Take To Optimize My Health And Body

1) Whey Protein

One of the most important factors in healthy aging and longevity is having muscle. The best way to build muscle is to consume enough protein.

Whey protein is like insurance for your muscles. It's packed with all the essential amino acids your body needs to build the good stuff. It’s particularly rich in leucine, an amino acid that kickstarts muscle protein synthesis.

Whey is also quickly digested and absorbed by the body, making it ideal for recovery when your muscles scream for nutrients.

It gives you a ton of versatility. Whey protein is not just for shakes. You can use it to make oatmeal, pancakes, ice cream, or, my personal favorite, Greek yogurt. There are a ton of ways to down it without drinking a shake.

The most important part is that it's convenient because sometimes life is too busy to sit down for a full meal.

In short, whey protein is like that reliable friend who always has your back—whether you’re looking to bulk up, slim down, or stay healthy. It’s a simple, effective way to give your body the protein it needs, without any of the BS.

Here's the protein powder I use: ​Diesel Protein Powder​ 

2) Omega 3 Fish Oils

Omega 3 fish oils are what I call nature's multivitamin because of all the benefits it brings to our lives.

Omega 3's are like personal bodyguards for your body, especially your heart. They've been shown to reduce inflammation, lower blood pressure, decrease triglycerides, and even keep your arteries flexible.

Your brain is mostly fat, and it loves omega-3s. These fatty acids, particularly DHA, are essential for maintaining brain function. They can help improve cognitive function, support memory, and even reduce the risk of age-related mental decline.

They also boost your mood. Studies suggest that these fatty acids can have a positive impact on your mood and may help reduce symptoms of depression and anxiety. It’s like a little bit of sunshine in a capsule.

They lubricate your joints. Due to their anti-inflammatory properties, they've been shown to reduce joint pain and stiffness, making it easier to move around and stay active.

Finally, your eyes love omega-3s almost as much as your brain does. DHA, one of the key omega-3s, is a major structural component of your retinas.

Getting enough omega-3s can help reduce the risk of macular degeneration, which is a leading cause of blindness. Basically, it helps keep your vision crystal clear.

In a nutshell, omega-3 fish oils are like a Swiss army knife for your health. They support everything from your heart to your brain to your skin, all while fighting off inflammation and keeping you feeling good.

Here's the Omega 3 Fish Oil I take: ​Natural Stacks Krill Oil​

3) Vitamin D

Vitamin D is one of the most important supplements, especially for people who live in northern climates (like me in Canada) and those who don't get enough sun exposure.

Low vitamin D levels have been linked to mood disorders like depression or SAD. Getting enough of the "D" can help your mood become balanced.

Vitamin D is also a net positive for bone and muscle function. It helps your body absorb calcium and helps with muscle contraction and strength.

Most importantly, it's an ally against sickness and disease. It acts like a bouncer for your immune system helping you fight off infections and reduce your risk of chronic diseases like heart disease and cancer.

Lastly, more research is emerging that suggests having enough vitamin D is linked to better sleep by regulating your sleep-wake cycle, making it easier to fall asleep and stay asleep.

The best way to get vitamin D is through sun exposure. The next best way is through supplementation.

Here's the Vitamin D I take: ​Sport Research Vitamin D3 & K2​ 

Btw if you do intend to supplement with vitamin D make sure to take it with the next supplement below:

4) Magnesium L-Threonate

It's estimated that up to 75% of the North American population is deficient in magnesium, which sucks because this is one of the most important minerals we need to function as human beings.

Magnesium is a co-factor in more than 300 enzyme systems that regulate the biochemical reactions in the body.

It boosts cognitive function by improving memory and learning. It also fights cognitive decline by increasing the density of synapses in the brain.

Magnesium plays a crucial role in your mental health by regulating neurotransmitters that affect mood, such as serotonin. Taking this supplement has been shown to reduce symptoms of anxiety, depression, and other mood disorders by promoting a sense of calm and well-being.

One of the main reasons I take Magnesium is that it helps improve sleep quality. Magnesium L-threonate, in particular, may help enhance sleep by calming the nervous system, making it easier to fall asleep and stay asleep.

Lastly, magnesium is essential for activating vitamin D in the body. Without enough magnesium, vitamin D remains inactive, limiting its effectiveness.

Now, there are a few different types of magnesium that you can take, and all have varying effects. The one I take is Magnesium L-threonate, which has been shown to have the benefits listed above.

In short, Magnesium L-threonate is like a supercharged brain supplement. It’s particularly beneficial if you’re looking to boost cognitive function, support brain health as you age, improve your mood, or enhance your sleep.

Here's the one I take: ​Natural Stacks Mag-tech​

5) Creatine

Creatine is one of the most popular and well-researched supplements out there, especially in the fitness world.

It helps increase muscle mass by producing energy during heavy lifting/high-intensity exercise.

It helps you improve your strength and power by increasing the phosphocreatine stores in your muscles, which then helps produce more ATP (the energy currency of your cells).

It promotes faster recovery by reducing muscle damage and inflammation following exercise.

One of the underrated benefits of taking creatine is its effect on your brain. Creatine has been shown to help with cognitive function, particularly in situations that require quick thinking and mental endurance.

There’s even some evidence suggesting it could help with neurodegenerative diseases and brain aging.

The most important part is that Creatine has been extensively studied and is considered safe for most people when used as directed.

Unlike some other supplements, which have a long list of side effects, creatine’s side effects are minimal, with water retention being the most common.

In short, creatine is a safe, convenient, and cost-effective way to boost physical and mental performance.

The only thing about creatine supplements is that many of them carry BS fillers and other irrelevant ingredients when all you need is creatine monohydrate.

Here's the one I take: ​Naked Creatine​

Remember This About Supplements

When taking supplements remember that they are 5-10% of the process when it comes to fitness. You can't rely on these to build a healthy body.

They are supposed to "supplement" what you are doing already.

That said, finding the right supplements has been a life changer for both myself and my clients.

The list I just shared with you has been supplements I've been taking for the past decade and will continue to take, most likely for the rest of my life.

Hope they help you as they have helped me.

Onwards and upwards 🚀

- Dan

When you're ready, here are 3 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

3. Promote yourself to 315,000+ subscribers​ by sponsoring this newsletter.

References

1. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.
2. Yan J, Liu M, Yang D, Zhang Y, An F. Efficacy and Safety of Omega-3 Fatty Acids in the Prevention of Cardiovascular Disease: A Systematic Review and Meta-analysis. Cardiovasc Drugs Ther. 2024 Aug;38(4):799-817. doi: 10.1007/s10557-022-07379-z. Epub 2022 Sep 14. PMID: 36103100.
3. Wang H, Daggy BP. The Role of Fish Oil in Inflammatory Eye Diseases. Biomed Hub. 2017 Feb 21;2(1):1-12. doi: 10.1159/000455818. PMID: 31988905; PMCID: PMC6945974.
4. Ruiz-García A, Pallarés-Carratalá V, Turégano-Yedro M, Torres F, Sapena V, Martin-Gorgojo A, Martin-Moreno JM. Vitamin D Supplementation and Its Impact on Mortality and Cardiovascular Outcomes: Systematic Review and Meta-Analysis of 80 Randomized Clinical Trials. Nutrients. 2023 Apr 7;15(8):1810. doi: 10.3390/nu15081810. PMID: 37111028; PMCID: PMC10146299.
5. Phelan D, Molero P, Martínez-González MA, Molendijk M. Magnesium and mood disorders: systematic review and meta-analysis. BJPsych Open. 2018;4(4):167-179. doi:10.1192/bjo.2018.22
6. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
7. Burke R, Piñero A, Coleman M, Mohan A, Sapuppo M, Augustin F, Aragon AA, Candow DG, Forbes SC, Swinton P, Schoenfeld BJ. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. 2023 Apr 28;15(9):2116. doi: 10.3390/nu15092116. PMID: 37432300; PMCID: PMC10180745.
8. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.