The High Performance Journal​ - April 4th 2023

In today's lesson, I want to talk about some of the best supplements I take on a regular basis.

I have 3 rules when it comes to taking supplements:

1. They need to be evidence-based
2. I try to get my nutrients from food first
3. They need to shore up anything I might be missing from my diet 

The pillars will always be exercise, nutrition, sleep, and movement. Supplements are a way to fill in the gaps and optimize your health.

That said, here are the best supplements I take that enhance my health and body.

Top 10 Supplements I Use to Optimize My Health

1. Whey Protein Powder

I take a protein shake every morning along with some of the supplements on this list.

Protein helps you build muscle and this becomes especially more important as you age. Taking a whey protein shake helps me hit my protein goal of 0.8 grams per pound of body weight.

I choose whey protein because it's easy on my stomach and is the most researched protein on the planet.

The brand I take is Diesel Protein because of its quality and value.

2. Green Powder

Taking a green powder is a form of nutrient insurance. Greens powders contain high levels of vitamins and minerals associated with maintaining a healthy immune system.

They also contain antioxidants as well as probiotics to support a healthy gut.

The brand I take is Athletic Greens because of it's one of the highest-quality greens powders and has a long track record.

Use the link above to get a one-year supply of Vitamin D3+K2 & 5 free travel packs of AG1, and get $15 off your next order once they make their first purchase.

3. Creatine

Creatine is one most researched supplements on the planet. It's produced naturally in the body and I I take it to help me build muscle and boost cognitive function.

Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition. Benefits are greater gains in strength, muscle, performance, and improvement in brain function.

The side effects of this supplement are in the exceptional category. For most people it is safe.

You only need a basic creatine monohydrate supplement. I get mine in bulk from here.

4. Magnesium Bis-Glycinate

There are studies out there that suggest up to 90% of people are magnesium deficient.

This is due to the Western diet. Processed foods, fats, refined flours, and sugars are all devoid of magnesium.

The benefits of magnesium are overall health function as well as a reduction of anxiety and stress. It is also known to help people with insomnia due to its relaxation effect.

Again you don't need anything fancy. Like creatine, I get mine in bulk here.

5. Omega 3 Fish Oils

Omega 3's can be found in most fish. They contribute to your recovery, joint health, eyes, and brain.

They fight inflammation and may help prevent heart disease and a decline in brain function. Because fish oil contains a lot of omega-3s, people who are at risk of these health conditions can benefit from taking it.

If you eat a lot of fish then you may not need to take this. If not then this is the brand I take on a regular basis.

6. Psyllium Husk

Psyllium husk is a form of fiber made from the husks of the Plantago ovata plant's seeds. It has been shown to assist in reducing belly fat & improving weight loss as well as improving gut health and blood sugar.

You can get fiber if you eat enough fruits and vegetables. If not, I use this brand and put one heaping scoop in my protein shakes every day.

7. Ashwagandha

Ashwagandha plant is a small shrub with yellow flowers that’s native to India and Southeast Asia. It's an adaptogen a natural substance considered to help the body adapt to stress.

Its benefits may include reductions in stress & anxiety, boost in athletic performance, increased libido in men & women, and possible reductions in inflammation.

You get the full benefit when taken with additional spices, which is why I use this brand.

8. Vitamin D3

Vitamin D3 is the sunshine vitamin. If you get plenty of sun exposure throughout the day you probably don't need this. I live in Canada so that's not possible most months of the year.

It can help improve mood, brain function, and your immune system while strengthening your bones.

The brand I use is this one due to price and value.

9. Turmeric

Turmeric is a flowering plant native to India and Southeast Asia. It's a basic component of curry powder.

Turmeric is rich in phytonutrients that may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.

You want to take it with a blend of spices and black pepper to get the most out of it. Here's the brand that I use due to its quality and value.

10. Glycine

Glycine is an amino acid. Your body needs glycine to make important compounds, such as glutathione, creatine, and collagen.

This amino acid may also protect your liver from alcohol-induced damage while improving sleep quality and heart health.

Side note: When I take glycine I have some vivid dreams. Not sure what's at play but it's only on this supplement this happens.

I take this brand about 3 hours before I go to bed to prepare me for sleep due to it's quality and value.

In Summary

Do you NEED supplements? No, you don't.

They are not necessary for living a healthy functional life, especially if you've covered your bases through the main pillars of exercise, nutrition, sleep, and movement.

Supplements are meant to "supplement" what you already do. Not as an actual health intervention.

What I would do with this list is to do your own research, figure out what you need, and give it a test of a few weeks to see what effect it's had on your body.

The best way to use supplements is to optimize what you already do and fill in the gaps.

Hope this helps!

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. If you’re still looking to get lean, I’d recommend starting with an affordable course:

→ The Lean Body 90 System: Transform your body with the Lean Body 90 system. This comprehensive course will teach you the system I use to get my clients lean & energetic in 90 days in only 90 minutes a week. Join 1000 students here. 

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in 2023?
Apply for one-on-one coaching here.​