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PD Mangan’s Supplement Routine

What’s in His Stack for Staying Healthy

PD Mangan focuses on health and longevity, using supplements to support strength, energy, and overall well-being. His approach includes key nutrients that help with muscle growth, metabolism, and aging. This article will go over the supplements he recommends and how they fit into his daily routine.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 3, 2025
  • Last Updated: March 24, 2025
    • P.D. Mangan with resveratrol

      Resveratrol

      Resveratrol is a polyphenol with potential longevity benefits. Found naturally in red wine and berries, supplementing provides a more concentrated dose to support cellular function and mitochondrial health.

      • Promotes cellular longevity: Resveratrol activates sirtuins, proteins linked to anti-aging and improved lifespan.
      • Boosts mitochondrial efficiency: Encourages the formation of new mitochondria, essential for sustained energy production.
      • May support testosterone levels: Resveratrol inhibits aromatase, which could lead to an increase in testosterone.
      • Typical intake: 100 mg per day, often mixed into coffee in the morning for ease of consumption.

      Resveratrol remains a part of P.D. Mangan’s supplement routine, as he sees no harm in taking it and appreciates its potential long-term benefits.

      Resveratrol may not have a major effect on healthy people, but since I bought it in bulk, I continue taking it. It’s harmless at worst and potentially beneficial.
      P.D. Mangan

    • P.D. Mangan using curcumin supplements

      Curcumin

      Curcumin, derived from turmeric, is valued for its anti-inflammatory and antioxidant properties. Mangan adds it into his supplement routine to support overall health and cellular resilience.

      • Reduces chronic inflammation: Helps combat oxidative stress, a key factor in aging and degenerative diseases.
      • Enhances autophagy: Aids in the body’s natural process of recycling damaged cells and proteins.
      • Assists in iron regulation: May play a role in lowering excess iron levels, which Mangan considers a critical factor in disease prevention.
      • Usual serving: 500 mg a few times per week, preferably with meals to improve bioavailability.

      Curcumin is one of the compounds P. D. Mangan includes to activate natural defense mechanisms in the body.

      Curcumin activates the body’s natural defenses and plays a role in cancer prevention. But without a high-fat meal, its absorption is poor.
      P.D. Mangan

    • P.D. Mangan with vitamin D3 pills

      Vitamin D3

      Vitamin D3 is an essential nutrient that plays a vital role in immunity, bone health, and hormone regulation. Since sunlight exposure varies depending on the season, P.D. Mangan supplements with vitamin D3 to ensure he maintains optimal levels year-round.

      • Better immune function: Vitamin D3 is critical for strengthening the immune system, helping the body ward off infections and inflammatory conditions.
      • Essential for bone strength: It regulates calcium and phosphorus absorption, crucial for maintaining strong bones and reducing the risk of fractures.
      • Regular consumption5,000 IU a few times a week, with dosage adjusted based on seasonal sun exposure.

      P.D. Mangan views vitamin D3 as a core supplement, given its difficulty to obtain in sufficient amounts from diet alone.

      I take vitamin D in winter to maintain optimal levels. Sun exposure in summer reduces my need for supplementation.
      PD Mangan

    • P.D. Mangan focusing on magnesium supplements

      Magnesium

      Magnesium is involved in hundreds of biochemical processes, playing a key role in muscle function, relaxation, and cardiovascular health. Mangan includes it as part of his nightly supplement routine to support overall well-being.

      • Stronger muscle recovery: Helps reduce post-exercise soreness, supports muscle contractions, and prevents cramps.
      • Enhances sleep quality: Regulates neurotransmitters like GABA, which promote relaxation and restful sleep cycles.
      • Vital for cardiovascular function: Magnesium is essential for proper heart rhythm, and deficiency has been linked to an increased risk of cardiovascular diseases.
      • Nightly intake: 200 mg in the evening, typically taken before bed as part of a relaxation routine.

      Magnesium is one of the few minerals that he highly recommends due to its widespread benefits and the fact that many people do not get enough from their diet.

      Most people could benefit from magnesium, as it’s one of the most important yet commonly deficient minerals.
      PD Mangan

    • P.D. Mangan using zinc supplements

      Zinc

      Zinc is an essential trace mineral required for immune resilience, hormone regulation, and enzymatic reactions. Mangan ensures he gets sufficient zinc intake to maintain optimal health and metabolic function.

      • Strong immune support: Zinc plays a role in strengthening the body’s defense against infections and supports faster recovery from illness.
      • Essential for hormonal balance: Helps regulate testosterone levels, supporting reproductive health in men and women.
      • Key for metabolic function: Involved in hundreds of enzymatic reactions, including those responsible for digestion, energy production, and cellular repair.
      • Consistent supplementation: 15 mg daily or 50 mg once or twice a week, depending on dietary intake.

      Mangan considers zinc an important supplement for maintaining immune function and overall well-being, particularly since it plays a role in multiple physiological processes.

      Zinc is an essential mineral that promotes immune function, hormone health, and overall well-being.
      PD Mangan

    • P.D. Mangan drinking a whey protein shake

      Whey Protein

      Whey protein is a high-quality source of essential amino acids that supports muscle recovery, strength gains, and overall metabolic health. Mangan includes it in his regimen specifically around workout sessions.

      • Optimizes muscle protein synthesis: Provides a complete amino acid profile necessary for muscle repair and growth after exercise.
      • Convenient and fast-digesting protein source: Quickly absorbed by the body, making it an efficient post-workout recovery supplement.
      • Enhances metabolic function: Supports lean muscle retention, which helps maintain a healthy metabolism.
      • Post-workout serving: 20–25 grams taken after workouts, ensuring the muscles receive the necessary nutrients for recovery.

      Mangan prefers whey protein as a clean and effective way to supplement his diet on training days.

      Before my workout I had a whey shake with 5 grams of creatine added. Unflavored and unsweetened, but it’s not bad at all really.
      PD Mangan

    • P.D. Mangan with creatine powder on a plate

      Creatine

      Creatine is one of the most well-researched and effective supplements for increasing muscle strength, power, and cognitive function. Mangan includes it into his post-workout routine.

      • Boosts ATP production: Helps replenish cellular energy stores, allowing for greater endurance and power output in workouts.
      • Enhances strength and performance: Proven to improve muscle mass, strength, and overall athletic ability over time.
      • Increases brain function: Creatine may have cognitive benefits, particularly in energy-demanding brain processes.
      • Typical usage: 3–5 grams on training days, usually added to a protein shake for convenient consumption.

      Although skeptical about whether creatine has a significant impact on those with an already optimized diet, Mangan continues using it due to its safety and potential benefits.

      I’ve become somewhat skeptical that creatine will help someone who already eats well. But it’s harmless at worst, and cheap, so… I take it.
      PD Mangan

    • P.D. Mangan using Omega-3 supplements

      Cod Liver Oil (Fish Oil)

      Cod liver oil is a powerhouse supplement packed with omega-3 fatty acids, vitamin A, and vitamin D. Unlike standard fish oil, cod liver oil provides additional fat-soluble nutrients that contribute to overall longevity, brain function, and cardiovascular health. Mangan includes it in his daily routine to ensure he maintains a sufficient intake of essential fatty acids.

      • Healthier cardiovascular system: Omega-3 fatty acids found in cod liver oil play a critical role in maintaining heart health by reducing triglycerides, balancing cholesterol levels, and lowering inflammation that can contribute to heart disease.
      • Sharper cognitive function: DHA, a primary omega-3 in fish oil, supports brain development and protects against neurodegenerative conditions such as Alzheimer’s and cognitive decline.
      • Stronger anti-inflammatory response: Omega-3s are known to regulate the body’s inflammatory pathways, reducing chronic inflammation that contributes to joint pain, autoimmune diseases, and aging.
      • Well-balanced nutrient intake: In addition to omega-3s, cod liver oil is rich in vitamin A for eye health and vitamin D for immune regulation, making it a multi-benefit supplement.
      • Preferred daily amount: One teaspoon or softgel per day, ideally taken with a meal containing fats to enhance absorption.

      Mangan values cod liver oil for its unique combination of essential fatty acids and fat-soluble vitamins, making it an important addition to his routine.

      Omega-3s play a critical role in reducing inflammation and supporting overall longevity.
      PD Mangan

    • P.D. Mangan using Vitamin K2 supplements

      Vitamin K2

      Vitamin K2 plays a crucial role in directing calcium to the right places in the body, preventing harmful buildup in arteries while strengthening bones.

      While vitamin K1 is found in leafy greens, K2 is more bioavailable and primarily sourced from animal products and fermented foods. Since dietary intake is often insufficient, Mangan takes K2 to maintain optimal cardiovascular and skeletal health.

      • Better calcium management: Vitamin K2 ensures calcium is deposited in bones and teeth rather than accumulating in arteries, reducing the risk of arterial stiffening and heart disease.
      • Improved bone density: Vitamin K2 alongside vitamin D3 can enhance bone mineralization, reducing the likelihood of fractures and osteoporosis.
      • Lower arterial calcification risk: Without sufficient K2, calcium may accumulate in blood vessels, increasing the likelihood of heart-related complications.
      • Stronger tooth enamel: Plays a role in dentin formation, which strengthens tooth enamel and supports long-term dental health.
      • Suggested daily intake: 100–200 mcg per day, best taken with a fat-containing meal to improve absorption.

      Mangan includes vitamin K2 as a key component in his longevity-focused supplement stack due to its role in heart and bone health.

      Many people overlook K2, but it’s essential for keeping calcium where it belongs—in bones, not arteries.
      PD Mangan

    • P.D. Mangan using L-Theanine supplements

      L-Theanine

      L-Theanine is a naturally occurring amino acid found in green tea that enhances relaxation, reduces stress, and improves cognitive function without causing drowsiness. Mangan takes it to counteract the jittery effects of caffeine while maintaining mental alertness.

      • Calmer nervous system: L-Theanine modulates neurotransmitters such as GABA and serotonin, promoting relaxation without sedation.
      • Smoother cognitive performance: Improves attention and mental clarity, helping maintain focus under stress.
      • Balanced caffeine stimulation: Helps offset the overstimulating effects of caffeine by reducing anxiety while maintaining wakefulness.
      • More restful sleep cycles: Can enhance sleep quality by promoting relaxation, making it useful even for those who don’t consume caffeine.
      • Regular consumption: 100–200 mg per day, often taken with coffee or tea to maximize its synergistic effects.

      Mangan finds L-Theanine particularly useful for improving focus while avoiding the negative side effects of caffeine, making it a key component of his morning routine.

      I take L-Theanine with coffee to improve focus without the jittery side effects of caffeine.
      PD Mangan

    • P.D. Mangan with Aspirin

      Aspirin (Low-Dose)

      Aspirin is widely used for its cardiovascular benefits, and Mangan includes it in his daily routine as a preventative measure.

      • Enhanced heart health: Helps reduce the risk of blood clot formation, lowering the chances of heart attacks and strokes.
      • Anti-cancer properties: Aspirin use can also lead to a reduced risk of certain cancers.
      • Mild anti-inflammatory effect: May help in lowering systemic inflammation over time.
      • Regular dosage: 80 mg (baby aspirin) taken daily in the morning.

      While not suitable for everyone, Mangan finds low-dose aspirin a worthwhile addition for long-term health protection.

      Aspirin may not be necessary for everyone, but for those over 50, it could offer real benefits.
      PD Mangan

    • P.D. Mangan focusing on selenium supplements

      Selenium

      Selenium is an essential trace mineral that plays a crucial role in antioxidant defense, thyroid function, and immune health. P.D Mangan includes it in his supplement routine, but in carefully controlled amounts due to its narrow therapeutic range.

      • Powerful antioxidant properties: Selenium supports the production of glutathione peroxidase, an enzyme that helps neutralize oxidative stress and prevent cellular damage.
      • Essential for thyroid regulation: Plays a critical role in the conversion of thyroid hormones, ensuring proper metabolic function and energy balance.
      • Boosts immune resilience: Helps maintain immune system efficiency by reducing inflammation and supporting the production of infection-fighting cells.
      • Measured intake: Approximately 100–200 mcg per week, ensuring sufficient intake without exceeding safe limits.

    • P.D. Mangan using citrulline

      L-Citrulline

      L-Citrulline is an amino acid known for its ability to boost nitric oxide levels, improve blood flow, and enhance exercise performance. Mangan takes it primarily as a pre-workout supplement to support endurance and recovery.

      • Increases nitric oxide production: Enhances circulation and oxygen delivery to muscles, improving overall workout performance.
      • Supports endurance and stamina: Helps reduce fatigue during physical activity by improving blood flow and delaying muscle soreness.
      • Promotes vascular health: Aids in maintaining flexible blood vessels and may contribute to long-term cardiovascular benefits.
      • Workout dose: Approximately 1,500 mg before exercise, taken on training days to optimize performance.

      Mangan finds L-Citrulline beneficial for his strength-training routine, noticing improved muscle vascularity and endurance.

      I added L-Citrulline recently. I take up to 1500 mg before a workout, and I do feel I’ve noticed a difference.
      PD Mangan

    • P.D. Mangan focusing on lithium orotate supplements

      Lithium Orotate (Low-Dose Lithium)

      Lithium orotate is a trace mineral that has neuroprotective and mood-stabilizing effects, even at low doses. Unlike pharmaceutical lithium prescribed for mental disorders, the low-dose form Mangan takes is meant to support brain health and longevity.

      • More stable mood balance: Regulates neurotransmitters such as serotonin and dopamine, which are essential for maintaining emotional stability.
      • Greater neuroprotection: Helps shield neurons from oxidative damage and supports brain plasticity, reducing the risk of cognitive decline.
      • Stronger resistance to stress: Helps the brain cope with stress by regulating nervous system activity, reducing feelings of anxiety and irritability.
      • Potential lifespan extension: Research suggests low-dose lithium intake is linked to increased longevity in certain populations.
      • Minimal effective dose: 1–5 mg per day, ensuring benefits without risk of toxicity.

      Mangan sees lithium orotate as a promising tool for long-term cognitive preservation and stress resilience.

      Lithium appears to be a required nutrient… It increases lifespan in C. elegans… and in humans, more lithium in drinking water is associated with longer life.
      PD Mangan

    • P.D. Mangan with HCA supplements

      Hydroxycitrate (HCA)

      Hydroxycitrate (HCA), derived from the Garcinia Cambogia plant, has gained attention for its potential ability to support weight loss and metabolic health. Mangan takes it as part of his approach to maintaining an optimal body composition.

      • More efficient fat metabolism: HCA has been studied for its ability to inhibit citrate lyase, an enzyme responsible for converting carbohydrates into fat.
      • Greater appetite control: Helps regulate serotonin levels, which may reduce hunger and prevent overeating.
      • Better insulin sensitivity: May help regulate blood sugar levels, reducing spikes and crashes associated with high-carbohydrate meals.
      • Faster metabolic response: Encourages the body to utilize stored fat for energy rather than accumulating excess fat.
      • Typical serving size: 500–1,000 mg per day, ideally taken before meals to enhance absorption.

      Although Mangan remains skeptical about many fat-burning supplements, he considers HCA a potentially useful aid for metabolic optimization.

      HCA may not be a magic bullet, but it’s one of the few compounds with some research backing its metabolic effects.
      PD Mangan

    • P.D. Mangan with nicotinamide

      Nicotinamide (Vitamin B3 as Niacinamide)

      Nicotinamide (also known as niacinamide) is a form of vitamin B3 that plays a vital role in mitochondrial energy production, DNA repair, and overall cellular health. Mangan supplements with it to support longevity and metabolic function.

      • More efficient cellular energy production: A key precursor to NAD+, a coenzyme essential for mitochondrial function and energy metabolism.
      • Stronger DNA repair mechanisms: Plays a role in fixing DNA damage, which is crucial for slowing down the aging process.
      • Better oxidative stress management: Reduces the formation of free radicals and lowers the risk of cellular damage.
      • Healthier skin barrier: Supports skin hydration and elasticity while reducing the effects of environmental damage.
      • Recommended intake: 250–500 mg per day, consumed with meals to avoid potential side effects like flushing.

      Mangan considers nicotinamide a critical part of his longevity stack, particularly for its role in mitochondrial support and DNA repair.

      Niacinamide supports mitochondrial function and may have longevity benefits. It’s an easy addition to my routine.
      PD Mangan

    • P.D. Mangan with his occasional supplements

      Occasionally Used Supplements

      PD Mangan doesn’t take these supplements daily, but he keeps them on hand and uses them only when necessary. These supplements are in his rotation for specific situations, such as illness, fasting, or fatigue.

      • N-Acetylcysteine (NAC): Mangan takes NAC occasionally, particularly when he feels overly fatigued or sick. NAC is known for replenishing glutathione, the body’s master antioxidant, which plays a major role in reducing oxidative stress and supporting detoxification. He avoids taking NAC daily, as constant antioxidant use may interfere with hormetic benefits from exercise, but he values its role in immune support and recovery when needed. His usual dose is 600 mg to 1,200 mg, depending on the situation.
      • Vitamin C: While Mangan doesn’t take vitamin C daily, he uses it strategically in times of illness or excessive fatigue. He sees vitamin C as beneficial for immune defense and recovery but doesn’t believe in megadosing it every day, as high doses could interfere with certain stress-adaptation pathways. When he does use it, his intake is typically 500 mg to 1,000 mg, which is a moderate dose for short-term support.
      • Niacin (Vitamin B3 as Nicotinic Acid): Mangan occasionally uses flush niacin as a fasting aid to enhance autophagy and NAD+ production. He takes it mid-morning on fasting days to amplify the effects of caloric restriction. However, he limits his intake to 250 mg, as higher doses cause an intense flushing reaction, which he finds uncomfortable. He does not take niacin daily, instead using it strategically during extended fasts to support cellular health and longevity.

      Mangan prefers a targeted approach when it comes to supplementation, only using certain compounds when they provide a clear benefit. He believes in minimizing unnecessary intake, relying on these supplements only when his body signals a need for them.

      Some supplements are in my rotation… These are only when I think they’re needed.
      PD Mangan

    • P.D. Mangan with his historical supplements

      Discontinued or Historical Supplements

      PD Mangan has used many supplements in the past or experimented with but as of the latest information, he has stopped taking some of them or doesn’t consider them part of his current routine. In some cases, he stopped due to side effects or new research, while in others, he simply found continued use unnecessary.

      • Probiotics: Mangan used to take probiotic supplements regularly, particularly during his struggle with chronic fatigue syndrome. At that time, he believed they played a role in gut health restoration and recovery. However, once his health normalized, he stopped daily probiotic supplementation, stating that he no longer felt the need for them. He still acknowledges that probiotics can be useful in certain conditions, such as gut dysbiosis, after antibiotic use, or during periods of chronic illness.
      • DHEA: Mangan experimented with DHEA multiple times in the past, as it is often marketed as an anti-aging and hormone-boosting supplement. However, he consistently experienced acne breakouts as a side effect, likely due to DHEA’s conversion into androgens. As a result, he stopped using it and does not include it in his current routine. Instead, he focuses on natural methods to maintain hormone health, such as strength training, zinc, and vitamin D supplementation.
      • Green tea extract (EGCG): Mangan previously used green tea extract for its antioxidant and metabolism-boosting effects. He took 400 mg of green tea extract in the midday but later discontinued it due to emerging reports of potential liver toxicity in high-dose users. He may still consume regular green tea, which contains much lower levels of EGCG and is considered safe.
      • Casein protein: Mangan briefly experimented with casein protein as a muscle-building supplement, believing it could provide sustained amino acid release to support muscle recovery overnight. However, after further research, he became concerned about casein’s ability to increase IGF-1, a growth factor that may accelerate aging. Since he did not notice any significant improvements in muscle gain from casein, and because of its potential pro-aging effects, he decided to discontinue it. He continues to use whey protein, which he finds sufficient for his protein needs.
      • Glycine: Mangan previously supplemented with glycine for its potential anti-aging and metabolic benefits. He noted that he felt better while taking it, particularly because glycine helps balance methionine intake and can support glutathione production when combined with NAC. He has indicated that he plans to resume glycine supplementation, meaning it is currently a historical supplement that may return to his routine in the future.
      • IP6 (inositol hexaphosphate): Mangan used IP6 as an iron chelator, particularly when he was focused on lowering ferritin levels as part of his strategy to reduce iron-related oxidative stress. He used to take 500 mg of IP6 powder in the morning with coffee, believing it was a cheap and effective method of removing excess iron. Over time, he likely achieved optimal iron levels and no longer needed IP6 regularly.
      • Berberine: Mangan once highly praised berberine as an alternative to metformin, noting that it has blood sugar-lowering and fat-loss effects by activating AMPK and promoting autophagy. He previously took 500 mg of berberine in the mornings. However, in his latest supplement list, berberine was not included, suggesting that he may have cycled off it after optimizing his insulin sensitivity and metabolic health. Despite no longer taking it himself, he still recommends berberine to others as an effective supplement for metabolic health.

      Mangan takes an evidence-based approach to supplementation, constantly refining his stack based on new research and personal experience. If a supplement proves unnecessary, ineffective, or potentially harmful, he removes it from his routine without hesitation.

      Supplements should be useful, not just taken out of habit. If I don’t see a reason to keep something in, I drop it.
      PD Mangan

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Gary Brecka’s Supplement Routine

The Vitamins and Minerals He Swears By

Gary Brecka is known for his focus on optimizing health through nutrition and supplementation. His supplement routine includes a mix of amino acids, TMG, magnesium, and resveratrol, among others, to support energy, sleep, and overall well-being. In this article, we’ll go over the Gary Brecka supplement list, highlighting the key vitamins and minerals he recommends and their potential benefits.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: March 2, 2025
  • Last Updated: April 15, 2025
    • Closeup of the different supplements that Gary Brecka takes

      TL;DR — The Gary Brecka Supplement Routine at a Glance

      • Resveratrol + NMN: Focused on longevity, circulation, and energy metabolism; taken together to optimize cellular health.
      • TMG (Trimethylglycine): Used to aid methylation and keep homocysteine levels balanced for heart and brain function.
      • Omega-3 Fish Oil: Taken daily to reduce inflammation, benefit heart health, and balance hormones—paired with DHEA in the morning.
      • Plant-Based Protein Powder: Chooses soy-free vegan protein (like pea or hemp) over whey to reduce bloating and aid recovery post-workout.
      • Vitamin D3 + K2: Takes 5,000 IU D3 with 80 mcg K2 to boost immunity, regulate hormones, and protect bone and heart health.
      • Zinc: Important for immune strength and testosterone production; takes 20–30 mg per day, balanced with copper if needed.
      • Multivitamin (Methylated): Ensures no nutrient gaps by using a high-quality multivitamin with bioactive B vitamins and chelated minerals.
      • Creatine: Recommends 5 grams daily pre-workout to increase strength, endurance, and energy production.
      • Probiotics: Supports gut health and digestion; often part of his gut reset protocols.
      • Magnesium Glycinate or Magnesium L-Threonate: Uses well-absorbed forms to aid sleep, muscle relaxation, and mental calmness—typically at night.
      • Potassium: Important for hydration, nerve function, and muscle health; often paired with magnesium in his routine.
      • DHEA: A precursor hormone Brecka uses in the morning with omega-3s to help maintain hormone levels and overall vitality.
      • Essential Amino Acids: Prefers full-spectrum EAAs like PerfectAmino over BCAAs to aid muscle growth, recovery, and immune function.
      • Electrolytes: Uses LMNT or sea salt in water each morning to prevent dehydration, improve energy, and maintain mineral balance.
      • Methylated Folate (5-MTHF): Important for those with MTHFR variants; helps with neurotransmitter function, better sleep, and mental clarity.
      • Vitamin B12 (Methylcobalamin): A go-to for energy and brain health; avoids synthetic forms and suggests methylated B12 instead.
      • Mineral-Rich Sea Salt: Adds a pinch of unrefined salt to morning water for hydration, adrenal function, and trace mineral intake.
      • CoQ10: Includes this antioxidant to promote cellular energy and heart health, often alongside resveratrol.
    • Gary Brecka with NMN and Resveratrol

      Resveratrol + NMN

      Resveratrol and NMN are two longevity-focused supplements that Gary Brecka includes in his routine. Both compounds have been linked to improved cellular function and overall health.

      • Promotes healthy circulation: Resveratrol is known for its potential benefits in supporting blood flow and vascular health.
      • Linked to longevity and energy metabolism: NMN plays a role in NAD+ production, which is essential for mitochondrial function and overall vitality.
      • Shown to impact blood markers: Brecka acknowledges that both NMN and resveratrol supplements have been associated with improvements in metabolic health.
      • Best taken with a well-rounded supplement stack: He often pairs them with other antioxidants and essential nutrients for maximum benefits.

      By using NMN and resveratrol, he aims to optimize energy levels, circulation, and cellular function, making them an integral part of his longevity-focused supplement routine.

      You should be taking resveratrol. It helps with circulation. It helps restore vascular laxity.
      Gary Brecka

    • TMG (Trimethylglycine)

      Gary Brecka includes TMG (Trimethylglycine) in his supplement lineup due to its role in methylation, a critical biochemical process that impacts heart health, brain function, and overall wellness. Since methylation helps regulate homocysteine levels, TMG is particularly useful for maintaining cardiovascular and neurological function.

      • Plays a role in methylation: TMG provides methyl groups that help the body process homocysteine, reducing potential risks to heart health.
      • Supports cognitive and neurological function: Proper methylation contributes to mental clarity, energy levels, and nervous system balance.
      • May benefit cardiovascular health: Keeping homocysteine levels in check supports circulation and heart function.
      • Available in various dosages: While Brecka has not specified an exact amount, TMG supplements typically range from 750 mg to 3,000 mg per serving.
      • Often paired with other methylation nutrients: TMG works well alongside methylated folate, and B6 to optimize methylation efficiency.

      He includes TMG as part of his supplement stack to enhance methylation, helping maintain long-term cardiovascular and cognitive health.

    • Gary Brecka using Omega-3 fish oil supplements

      Omega-3 Fish Oil

      Gary Brecka considers omega-3 fish oil supplements an essential part of his routine for overall health and longevity. While fatty fish like salmon and sardines provide omega-3s, many people don’t consume enough through diet alone.

      That’s why Brecka recommends supplementing with fish oil or algae oil to ensure the body gets adequate amounts of EPA and DHA, the key omega-3 fatty acids. He also pairs omega-3 fish oil with DHEA in the morning to support hormone balance and reduce inflammation.

      • Supports heart, brain, and joint health: Omega-3s play a key role in cardiovascular function, cognitive health, and reducing joint stiffness over time.
      • Helps manage inflammation: He highlights omega-3s as a natural way to reduce inflammation, which is linked to many chronic health concerns.
      • Daily intake recommendation: A common dosage is 1–3 grams of EPA/DHA per day, depending on individual needs.
      • High-quality sourcing matters: He advises using mercury-tested fish oil or a vegan algae-based omega-3 for purity and effectiveness.

      Omega-3 fish oil is a staple in his routine because of its wide-ranging benefits. Whether supporting the heart, brain, or hormone balance, it plays an important role in overall health.

    • Gary Brecka drinking a plant protein shake

      Plant-Based Protein Powder

      Protein is essential for muscle recovery, and Gary Brecka prefers plant-based protein powders over whey. He avoids dairy-based options due to their potential to cause bloating and inflammation in some individuals. Instead, he recommends clean, soy-free, plant-based protein sources like pea or hemp protein.

      These provide a high-quality amino acid profile without the digestive discomfort that can come with whey. For Brecka, choosing a plant-based option aligns with his focus on maximizing protein intake while minimizing unwanted dietary irritants.

      • Better digestion and gut health: Plant-based protein powders are easier to digest compared to whey, which can cause bloating or discomfort.
      • No dairy or soy ingredients: He specifically recommends soy-free and vegan protein powders to avoid common allergens and inflammatory triggers.
      • Optimized for muscle recovery: A single scoop provides 20–30 grams of protein, making it an effective option for refueling after workouts.
      • Steady energy without insulin spikes: Unlike whey protein, plant-based options are less likely to cause sharp blood sugar fluctuations.

      His preference for plant-based protein reflects his commitment to clean nutrition. By choosing a high-quality, soy-free formula, he ensures his protein intake is effective, easy on digestion, and aligned with his overall health philosophy.

    • Closeup of the AG1 drink

      AG1

      AG1 is a great addition for anyone looking to enhance the benefits of a well-rounded supplement routine like the one Gary Brecka follows. It combines essential vitamins, minerals, probiotics, and whole-food nutrients into one easy daily scoop—making it ideal for those who want to simplify their supplement intake without missing out on key nutrients.

      • Covers daily essentials: AG1 includes a wide range of nutrients typically found in multivitamins, probiotics, B-complexes, and greens powders.

      • Helps improve digestion and gut health: With built-in digestive support and good bacteria, it reduces the need for separate digestive aids or probiotic supplements.

      • Convenient morning ritual: Best taken on an empty stomach, mixed with 250–350 ml of cold water, to kick-start energy, focus, and absorption.

      • Complements existing supplements: Works well alongside Gary Brecka supplements like magnesium, amino acids, and D3, especially for those looking to simplify their regimen.

      • Designed for long-term wellness: Its science-based blend supports immune function, performance, and healthy aging—all core goals of a performance-focused supplement plan.

      Adding AG1 to your routine is an easy way to fill nutritional gaps and streamline your supplement stack while supporting digestion, energy, and overall daily performance.

    • Closeup of Ashwagandha pills that Gary Brecka uses

      Ashwagandha

      Ashwagandha is a powerful adaptogen that plays a helpful role in reducing stress, balancing hormones, and improving overall resilience. He recommends adaptogens like ashwagandha as part of his broader approach to managing cortisol levels and supporting long-term health. While not always a headline item in his supplement stack, this herb aligns well with his emphasis on restoring balance in the body.

      • Hormonal balance: Ashwagandha may help lower elevated cortisol, the body’s main stress hormone, which can support testosterone levels, thyroid function, and metabolic health.

      • Stress reduction: Known for its calming effects, ashwagandha is often used to ease feelings of tension and reduce the physical effects of chronic stress.

      • Enhanced energy and stamina: Regular supplementation has been shown to help reduce fatigue and improve physical performance, especially in people with demanding routines.

      • Cognitive function: Ashwagandha may help improve memory, focus, and processing speed by calming the nervous system and reducing mental fog.

      • Sleep quality: By promoting relaxation and reducing nighttime stress, ashwagandha can make it easier to fall asleep and stay asleep consistently.

      Ashwagandha fits naturally within the philosophy of Gary Brecka supplements, especially for those looking to balance stress, improve mental clarity, and maintain steady energy levels throughout the day.

    • Gary Brecka with Vitamin D and Vitamin K2 supplement bottles

      Vitamin D3 + K2

      Vitamin D3 is one of the most important nutrients in Brecka’s supplement list due to its widespread effects on immunity, hormones, and bone health. Many people are deficient, especially those who don’t get enough sunlight, leading to weakened immune function and potential long-term health issues. To maximize its benefits, he always pairs Vitamin D3 with K2, ensuring proper calcium absorption and heart health.

      • Boosts immunity and hormone function: D3 helps regulate the immune system, while also playing a role in testosterone and other hormone levels.
      • Essential for bone and heart health: Without K2, calcium may not be directed to bones properly, increasing the risk of arterial calcification.
      • Deficiency can mimic other illnesses: Prolonged low levels of D3 can cause joint pain, fatigue, and immune imbalances, sometimes mistaken for other conditions.
      • Recommended dosage: He often suggests 5,000 IU of D3 combined with 80 mcg of K2 per day, with adjustments based on individual blood levels.
      • Best taken with fat for absorption: Since D3 is fat-soluble, it should be consumed with a meal containing healthy fats for better uptake.

      He ensures optimal absorption and effectiveness by combining Vitamin D3 with K2, making this a core part of his supplement plan for long-term health.

    • Gary Brecka's theanine pills

      Theanine

      Gary Brecka includes theanine in his supplement recommendations, particularly within his sleep supplement protocols. Known for its calming properties, theanine helps with focus, sleep quality, and reducing restlessness. It’s especially helpful for those managing ADHD or trouble falling asleep.

      • Promotes a calm, focused state: Theanine increases alpha brain wave activity, helping create a relaxed but alert mental state.

      • Improves sleep without sedation: While not a sedative, theanine encourages restful sleep by calming the nervous system.

      • Useful for ADHD management: He often recommends it to improve focus and reduce overstimulation, especially in people with ADHD.

      • Standard dosage range: Most commonly taken in amounts between 100 and 400 mg daily, depending on individual response.

      Theanine is a gentle yet effective option for improving sleep quality and mental focus, making it a valuable part of Brecka’s supplement approach.

    • Gary Brecka using zinc supplements

      Zinc

      Zinc plays a critical role in immune function, hormone regulation, and overall well-being. Gary Brecka understands its role in fighting infections, healing wounds, and maintaining proper testosterone levels, especially in men. He considers it an essential mineral for both short-term immunity and long-term health.

      • Strengthens the immune system: Zinc helps white blood cells fight infections, making it particularly useful during cold and flu season.
      • Important for hormonal balance: It contributes to testosterone production in men and plays a role in fertility and reproductive health for women.
      • Aids in wound healing and enzyme function: Zinc is involved in hundreds of biological processes, including tissue repair and metabolism.
      • Suggested dosage: 20–30 mg per day is a common recommendation, usually taken with food to prevent nausea.
      • Balanced intake matters: Since high doses of zinc can deplete copper levels, he advises either balancing intake or using a multivitamin with both minerals.

      He includes zinc in his routine to help maintain a strong immune system, regulate hormones, and keep his body functioning efficiently. Ensuring proper intake can provide lasting health benefits.

    • Gary Brecka with multivitamin pills

      Multivitamin (Methylated)

      Gary Brecka believes that many health issues stem from nutrient deficiencies, which is why he takes a high-quality multivitamin daily. Rather than relying on diet alone, he ensures his body gets a full spectrum of essential vitamins and minerals. He specifically chooses methylated multivitamins, which contain active forms of B vitamins like folate, B12, and B6, making them easier for the body to absorb and use.

      • Provides a full range of essential nutrients: A well-formulated multivitamin covers vitamins A, B-complex, C, D, E, and K, along with key minerals like magnesium and selenium.
      • Contains methylated B vitamins: He avoids synthetic forms like folic acid and cyanocobalamin, opting for bioactive forms that the body can process more efficiently.
      • Helps fill nutrient gaps: Even a well-balanced diet may lack certain vitamins and minerals, making daily supplementation a practical choice.
      • Typical dosage: One serving per day, usually 2–4 capsules depending on the brand.
      • Forms the foundation of his supplement routine: A high-quality multivitamin works alongside other Gary Brecka supplements like magnesium and amino acids for overall health.

      He ensures his body gets all the necessary raw materials for optimal function by choosing a top-class multivitamin, reducing the risk of deficiencies.

    • Gary Brecka using magnesium supplements

      Magnesium (Glycinate or L-Threonate)

      Magnesium plays a key role in relaxation, muscle recovery, and brain function, making it one of the most important minerals in Gary Brecka’s supplement list. He frequently emphasizes its benefits for sleep, mood stability, and nervous system health.

      However, not all magnesium supplements are created equal—he warns against magnesium oxide, which has poor absorption, and instead prefers forms like magnesium glycinate and magnesium L-threonate for their superior bioavailability.

      • Helps with relaxation and stress management: Magnesium is known for its calming effects, making it useful for those dealing with anxiety or high stress levels.
      • Aids in sleep and muscle recovery: Taking magnesium in the evening helps relax muscles and promote restful sleep.
      • Better absorption with the right forms: He recommends magnesium glycinate for relaxation and magnesium L-threonate for cognitive benefits, as it crosses the blood-brain barrier.
      • Common dosage: Around 200–400 mg per day, often taken at night for better sleep.
      • Part of his core supplement routine: Magnesium is a crucial part of the Gary Brecka supplements list, contributing to better sleep, reduced headaches, and improved overall health.

    • Gary Brecka with creatine powder in a plate

      Creatine

      Gary Brecka includes creatine in his supplement routine due to its well-documented benefits for muscle strength, endurance, and recovery. He recommends taking it daily, particularly before workouts, to maximize its impact on performance and energy production.

      • Boosts muscle strength and endurance: Creatine helps increase power output, making it beneficial for both strength training and high-intensity workouts.
      • Enhances exercise performance: Regular intake can improve muscle recovery, allowing for better performance in repeated training sessions.
      • Recommended intake: He suggests 5 grams of creatine per day, typically before exercise.
      • May benefit brain health: Beyond fitness, creatine has been linked to cognitive function and neuroprotection.

      Gary Brecka ensures his body has the energy reserves needed for both physical and mental performance by consistently supplementing with creatine.

      My thoughts on creatine are five grams a day prior to exercise.
      Gary Brecka

    • Gary Brecka with DHEA

      DHEA

      As people age, their hormone levels naturally decline, which can affect overall well-being. Gary Brecka supplements with DHEA to support hormone production, particularly testosterone and other essential hormones. He views it as a foundational supplement because it acts as a precursor hormone, meaning the body converts it into the hormones it needs.

      • Hormone support: DHEA plays a role in maintaining hormone levels, particularly as testosterone and estrogen production decreases with age.
      • Morning pairing with omega-3s: He often takes DHEA with omega-3 fish oil in the morning to promote hormone balance and overall health.
      • Dosage considerations: While typical DHEA dosages for adults range between 25–50 mg per day, individual needs may vary.
      • High-quality matters: He stresses the importance of using a high-quality DHEA supplement, noting that since it’s a prohormone, it must be present for the body to make essential hormones efficiently.
      • Part of a broader supplement routine: Alongside Gary Brecka supplements like magnesium, resveratrol, and B12, DHEA fits into his approach to optimizing long-term health.

      For those considering Gary Brecka recommended supplements, DHEA may be an option to support hormone levels naturally but choosing the right supplement and dosage is essential for effectiveness.

      D3 and DHEA will raise testosterone, raise the pressure on the bone marrow, improve red blood cell and hemoglobin levels, and improve your oxidative state.
      Gary Brecka

    • Gary Brecka focusing on essential amino acids

      Essential Amino Acids

      Gary Brecka believes essential amino acids (EAAs) are a key part of any supplement routine, especially for muscle recovery and athletic performance.

      Unlike branched-chain amino acids (BCAAs), which only provide a few amino acids, EAAs deliver all the building blocks the body needs for muscle repair, tissue growth, and immune function.

      To maximize absorption, he prefers to take a high-quality EAA supplement like PerfectAmino (BodyHealth), which he considers one of the most effective ways to energize the body without unnecessary calories.

      • More effective than BCAAs: He considers essential amino acids supplements superior to isolated BCAAs for building lean muscle and improving recovery.
      • Helps with muscle and tissue repair: EAAs provide the raw materials needed for protein synthesis, ensuring the body can efficiently rebuild muscle after workouts.
      • Comparable to a high-protein meal: A single serving of PerfectAmino (5 tablets) delivers the same usable protein as eating 10 eggs, making it an efficient source of amino acids without added calories.
      • Recommended intake: He suggests 5–10 tablets or one scoop of powder daily, often before or after workouts for maximum benefit.
      • A staple in his supplement stack: EAAs are among the recommended supplements he consistently takes to maintain muscle mass, aid recovery, and keep his body performing at its best.

      Essential amino acids play a key role in Brecka’s supplement routine, helping to maximize muscle recovery and optimize performance.

    • Gary Brecka holding an electrolyte drink

      Electrolytes

      Proper hydration is more than just drinking water—it’s about replenishing essential minerals that keep the body functioning well. Gary Brecka includes electrolytes in his daily routine to stay energized, especially during workouts or first thing in the morning.

      Instead of sugary sports drinks, he opts for high-quality electrolyte mixes, which contain key minerals such as sodium, potassium, and magnesium.

      • Better muscle function and nerve signaling: Electrolytes play a key role in keeping muscles working properly and ensuring nerves send signals efficiently.
      • Reduced risk of cramping and fatigue: When electrolyte levels drop, muscle cramps and sluggishness can set in, especially during physical activity.
      • Suggested daily intake: One packet of an electrolyte mix is enough for daily consumption as it can provide around 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium.
      • No added sugars or fillers: He prefers electrolyte formulas that deliver essential minerals without artificial sweeteners or unnecessary ingredients.
      • Alternative natural source: Instead of a supplement, he sometimes dissolves mineral-rich sea salt in water to replenish electrolytes naturally.

      Electrolytes play a vital role in hydration, helping the body maintain energy levels and muscle efficiency. He ensures his body stays balanced and performs optimally throughout the day by including them in his routine.

    • Gary Brecka with methylated folate supplements

      Methylated Folate

      Gary Brecka stresses the importance of methylated folate (vitamin B9) for brain health and neurotransmitter function. Folate plays a role in mental clarity, mood balance, and restful sleep by helping regulate neurotransmitters.

      Gary Brecka has observed that people low in methylated folate often experience racing thoughts at night, leading to poor sleep.

      • Better neurotransmitter regulation: Methylated folate helps the body process key brain chemicals, reducing mood swings and mental fog.
      • Potential benefits for anxiety and sleep: Low folate levels have been linked to restless nights and racing thoughts, which Brecka addresses through supplementation.
      • More effective than folic acid: The 5-MTHF form of folate is already in its active state, making it easier for the body to use.
      • Recommended dosage range: Depending on individual needs, Brecka suggests between 400 mcg and 5 mg per day, with higher doses often recommended for those with MTHFR mutations.

      Folate plays a key role in brain function and overall well-being. He ensures his body gets the right nutrients for mood stability, better sleep, and improved mental clarity by choosing a high-quality methylated folate supplement instead of folic acid.

    • Gary Brecka using vitamin B12 supplements in his daily routine

      Vitamin B12 (Methylcobalamin)

      Gary Brecka highlights the importance of methylated vitamin B12, also known as methylcobalamin, for brain health and energy production. Since B12 plays a key role in neurotransmitter function and nerve insulation, a deficiency can lead to sluggishness, brain fog, and poor focus.

      • Essential for brain function and energy: B12 is involved in neurotransmitter activity, nerve health, and mental clarity, helping prevent cognitive decline and fatigue.
      • Recommended for those with absorption issues: Vegetarians, vegans, and aging individuals often need supplementation since B12 is primarily found in animal-based foods.
      • Optimal dosage range: Depending on individual needs, common doses range from 1,000 to 5,000 mcg daily or weekly, with some opting for B12 injections.
      • Avoids synthetic forms: He warns against cyanocobalamin, as it can be harder on the liver, and instead recommends the bioavailable methylcobalamin form.

      B12 is a key part of Brecka’s supplement routine, helping maintain mental sharpness, steady energy, and overall cognitive function. Choosing the right form ensures better absorption and long-term benefits.

    • Gary Brecka using sea salt in the morning

      Mineral-Rich Sea Salt

      One of Brecka’s simplest daily habits is adding unrefined sea salt to his water each morning. Unlike processed table salt, high-quality sea salt retains dozens of trace minerals that help the body maintain hydration, electrolyte balance, and adrenal function.

      • Boosts hydration and electrolyte balance: Unrefined sea salt contains key minerals that help the body maintain proper fluid levels.
      • Supports adrenal and thyroid function: Naturally occurring iodine in sea salt contributes to thyroid health, while trace minerals benefit the adrenal glands.
      • More mineral-rich than table salt: Quality sea salts retain a high percentage of minerals, whereas processed table salt loses most of its beneficial content.
      • Easy daily intake: A pinch (around 1/4 teaspoon) added to a glass of water in the morning helps replenish minerals lost overnight.
      • A low-cost addition to a supplement routine: While many rely on electrolyte powders, he sees sea salt as a simple and effective alternative.

    • Gary Brecka with probiotic supplements

      Probiotics

      Gut health plays a major role in overall well-being, and Brecka acknowledges the importance of maintaining a balanced microbiome. In his Ultimate Gut Reset Challenge, he emphasizes the need for digestive health, making probiotics a valuable part of his routine.

      • Promotes a balanced gut microbiome: Probiotics help maintain a healthy ratio of beneficial bacteria, which can improve digestion and immune function.
      • Aids in nutrient absorption: A well-functioning gut enhances the body’s ability to absorb essential vitamins and minerals.
      • Linked to mental well-being: Probiotics can influence mood and cognitive health through the gut-brain connection.
      • Often paired with digestive enzymes: He may use probiotics alongside other digestive aids to enhance overall gut function.
      • A key part of long-term wellness: Gut health is essential for maintaining energy levels, supporting the immune system, and preventing digestive discomfort.

      Probiotics complement Brecka’s holistic approach to health, ensuring optimal digestion and nutrient absorption.

    • Gary Brecka with CoQ10

      Coenzyme Q10 (CoQ10)

      CoQ10 is an antioxidant that plays a critical role in energy production and cardiovascular function. He includes it in his supplement lineup to help combat oxidative stress and promote cellular health.

      • Essential for cellular energy: CoQ10 is involved in ATP production, which fuels cells and supports overall vitality.
      • Contributes to heart health: Regular supplementation may aid circulation and support cardiovascular function.
      • Acts as a powerful antioxidant: CoQ10 helps neutralize free radicals, reducing oxidative damage in the body.
      • Often combined with other antioxidants: Brecka frequently pairs CoQ10 with resveratrol supplements to enhance its protective effects.
      • Recommended for aging individuals: Natural levels of CoQ10 decline with age, making supplementation beneficial for maintaining long-term health.

    • Gary Brecka using potassium supplements

      Potassium

      Potassium is a key electrolyte that plays a major role in muscle contraction, nerve function, and fluid balance. He prioritizes this mineral alongside magnesium to maintain proper hydration and prevent deficiencies.

      • Regulates muscle and nerve function: Potassium helps transmit nerve signals and ensures smooth muscle contractions.
      • Prevents cramps and fatigue: Maintaining adequate levels can reduce the risk of muscle spasms, particularly during exercise.
      • Works alongside magnesium: Brecka emphasizes the importance of balancing potassium with magnesium supplements for overall well-being.
      • Supports cardiovascular health: Potassium helps regulate blood pressure and maintain heart rhythm.
      • Common dietary sources: While potassium is found in foods like bananas, leafy greens, and avocados, supplementation can help meet daily needs.

      Brecka includes potassium in his routine to enhance physical performance and maintain electrolyte balance.

    • Close up of a glass with hydrogen water

      Hydrogen Water

      Hydrogen water is one of the hydration tools he includes in his wellness routine, particularly for its potential anti-inflammatory and recovery benefits. By infusing water with molecular hydrogen, this drink may help reduce oxidative stress and improve athletic performance.

      • Reduces inflammation naturally: Molecular hydrogen may help neutralize free radicals, easing inflammation throughout the body.

      • Enhances physical recovery: Often used post-workout, hydrogen water can help reduce soreness and accelerate recovery time.

      • Boosts athletic performance: Improved energy production and reduced fatigue are key reasons why athletes and wellness experts include it in their routines.

      • No set dosage: Hydrogen water can be consumed like regular water throughout the day, especially after waking or exercising.

      Hydrogen water offers a simple way to upgrade daily hydration and aid recovery, making it a fitting addition to a health-focused supplement stack.

    • Closeup of Gary Brecka's melatonin pills

      Melatonin

      Melatonin plays a key role in his approach to optimizing sleep. If used responsibly, melatonin helps those who struggle to fall asleep and may benefit individuals working on sleep consistency.

      • Aids in falling asleep faster: Melatonin helps signal the body that it’s time to wind down, particularly in low-light environments.

      • Regulates the body’s internal clock: It can be useful for people dealing with jet lag, shift work, or irregular sleep patterns.

      • Standard usage guidance: Though he hasn’t shared exact doses, most use between 0.5 mg to 5 mg taken 30–60 minutes before bedtime.

      Melatonin aligns with his focus on restoring natural sleep cycles, making it a smart choice for anyone looking to improve nighttime rest and recovery.

Back

Andy Galpin’s Supplement Routine

His Must-Haves for Training and Recovery

Dr. Andy Galpin is known for his research on human performance and muscle recovery. His supplement choices focus on strength, endurance, and hydration, helping athletes optimize their training. From whey protein for muscle support to creatine for power and electrolytes for hydration, his approach is based on practical benefits. This article breaks down Andy Galpin’s supplement list, highlighting the key products he recommends and how they fit into his performance strategy.

Optimized For:

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  • Published: February 28, 2025
  • Last Updated: March 24, 2025
    • Andy Galpin using Creatine powder

      Creatine Monohydrate

      Creatine monohydrate is an important part of Andy Galpin’s supplement routine, known for its benefits in muscle growth, recovery, and cognitive performance. As one of the most researched supplements in sports nutrition, creatine has consistently shown positive effects on strength, power, and muscle mass.

      • Dosage: 5 grams per day, adjusted based on body weight and activity level.
      • Benefits: Enhances muscle growth and strength, speeds up recovery, improves hydration at the cellular level, and boosts cognitive performance.
      • Timing: Can be taken any time of day, with or without food.
      • Long-term use: Considered safe and effective for long-term supplementation.

      Dr. Galpin’s creatine recommendation is based on extensive research showing its efficacy in improving both physical and mental performance. He emphasizes the importance of consistent supplementation and adjusting the dosage according to individual body weight and activity levels.

      For athletes or individuals with higher muscle mass, he suggests potentially increasing the dose to 7-10 grams per day. Andy Galpin’s creatine dosage advice aligns with the consensus in the scientific community, highlighting its role as a fundamental supplement for those looking to optimize their physical and cognitive performance.

    • Andy Galpin with Glutamine supplement pills

      Glutamine

      Glutamine, the most abundant amino acid in the body, plays a crucial role in Andy Galpin’s supplement stack for its benefits in muscle recovery, immune function, and cognitive performance. While the body can produce glutamine, intense exercise and stress can deplete levels, making supplementation potentially beneficial for athletes and active individuals.

      • Dosage: 20 grams per day, split into two 10-gram doses (morning and evening).
      • Benefits: Aids muscle recovery, supports immune function, and may improve mood and cognition.
      • Usage: Taken consistently for optimal results, especially beneficial post-workout.
      • Absorption: Best absorbed on an empty stomach or with a small amount of carbohydrates.
      • Considerations: May be particularly beneficial during periods of intense training or stress.
      • Safety: Generally well-tolerated, with no known side effects at recommended doses.

      Dr. Galpin’s high glutamine intake is based on research showing its potential benefits for athletes and active individuals. He notes that while there’s no agreed-upon upper limit, studies have found no side effects for doses up to 45 grams daily.

      Andy Galpin’s glutamine recommendation reflects his understanding of the amino acid’s role in recovery and overall health, making it a valuable addition to his supplement protocol, especially for those engaged in intense physical activity or facing high levels of stress.

    • Andy Galpin holding Collagen Peptides

      Collagen

      Collagen supplementation is part of Andy Galpin’s strategy for supporting joint health, skin elasticity, and overall physical performance. As the most abundant protein in the body, collagen plays a crucial role in maintaining the structure and integrity of various tissues.

      • Usage: Two collagen shots before workouts, typically containing 10-20 grams of collagen peptides.
      • Benefits: Supports joint health, may improve skin elasticity, aids in muscle recovery, and potentially reduces joint pain.
      • Timing: Taken pre-workout for optimal absorption and utilization, ideally 30-60 minutes before exercise.
      • Type: Hydrolyzed collagen or collagen peptides for better absorption.
      • Additional ingredients: Often combined with vitamin C to enhance collagen synthesis.
      • Consistency: Regular use is key for noticeable benefits.

      Dr. Galpin includes collagen into his pre-workout routine, recognizing its potential benefits for joint health and recovery, especially important for athletes and active individuals.

    • Andy Galpin drinking a Whey Protein shake

      Whey Protein

      Whey protein is likely part of Andy Galpin’s supplement recommendations, given its importance in muscle building and recovery. As a fast-absorbing, high-quality protein source, whey protein is a staple in many athletes’ nutrition plans.

      • Recommended intake: Based on body weight, typically 0.7 to 1.0 grams of protein per pound of body weight daily.
      • Benefits: Supports muscle growth, aids in recovery, provides essential amino acids, and may help with appetite control.
      • Timing: Emphasizes overall daily intake over specific timing, but often recommended post-workout.
      • Quality: Advocates for high-quality whey protein isolate or concentrate from reputable brands.
      • Digestibility: Suggests considering whey protein hydrolysate for those with sensitive digestion.
      • Combination: Often combined with carbohydrates post-workout for optimal recovery.

      Dr. Galpin’s approach to protein intake, including whey protein supplementation, focuses on meeting daily requirements for optimal muscle growth and recovery, especially for athletes and active individuals.

      Andy Galpin’s protein recommendations are grounded in the extensive body of research supporting the role of adequate protein intake in muscle protein synthesis, recovery, and overall athletic performance.

    • Andy Galpin drinking an AG1 shake

      AG1

      Andy Galpin includes AG1, a comprehensive green powder supplement, in his daily routine. This all-in-one nutritional supplement aligns with his emphasis on foundational nutrition and overall health support for athletes and active individuals.

      • Dosage: One scoop (12g) daily, mixed with water or other beverages.
      • Benefits: Supports gut health, immune function, energy production, and overall well-being; may help curb cravings and guide users towards healthier food choices.
      • Composition: Contains a blend of vitamins, minerals, probiotics, digestive enzymes, adaptogens, and superfoods.
      • Timing: Often recommended to be taken in the morning on an empty stomach for optimal absorption.
      • Considerations: Not a replacement for whole foods but can help fill nutritional gaps in the diet.

      Dr. Galpin likely recommends AG1 as a foundational supplement to support overall health and performance. While AG1 can be a valuable addition to a balanced diet, it should complement, not replace, whole food nutrition.

    • Andy Galpin holding Ashwagandha supplement pills

      Ashwagandha

      Ashwagandha is a key component in Andy Galpin’s supplement routine, known for its stress-reducing and adaptogenic properties. He recognizes the potential benefits of this ancient herb in managing stress and supporting overall well-being.

      • Dosage: 300 mg twice daily, totaling 600 mg per day.
      • Benefits: Reduces stress, lowers cortisol levels, may indirectly increase testosterone, and potentially improves sleep quality.
      • Timing: Often taken in the evening or with the last meal of the day to support relaxation and sleep.
      • Cycling: Recommended to cycle, using for two weeks followed by two weeks off to prevent tolerance buildup.
      • Quality: Emphasizes the importance of using high-quality, NSF-certified Ashwagandha supplements.

      Dr. Galpin’s views ashwagandha as a valuable tool for managing the physiological and psychological stresses associated with intense training and competition.

    • Andy Galpin with Rhodiola Rosea

      Rhodiola Rosea

      Rhodiola Rosea is another adaptogenic herb in Andy Galpin’s supplement list, valued for its potential to enhance physical and mental performance. This herb aligns with his holistic approach to human performance, addressing both the physical and cognitive aspects of athletic achievement.

      • Typical dosage: 200-600 mg per day, adjusted based on individual response and needs.
      • Benefits: Reduces stress, improves mood, enhances energy and cognitive function, and potentially improves exercise performance.
      • Timing: Often taken in the morning or before workouts to support energy and focus.
      • Form: Usually consumed as an extract in capsule or tablet form for convenience and precise dosing.
      • Synergy: May be used in combination with other adaptogens or performance-enhancing supplements for comprehensive support.

      Dr. Galpin includes Rhodiola Rosea into his supplement recommendations for athletes looking to improve their resilience to physical and mental stressors.

    • Andy Galpin using Curcumin supplements

      Curcumin

      Curcumin, the active compound in turmeric, is a key component of Andy Galpin’s supplement routine. Known for its potent anti-inflammatory and antioxidant properties, curcumin aligns with Dr. Galpin’s focus on recovery and long-term health for athletes.

      • Dosage: Typically ranges from 500-2000 mg per day, often split into multiple doses.
      • Benefits: May reduce inflammation, support joint health, enhance recovery, and potentially improve cognitive function.
      • Timing: Often taken with meals to improve absorption, particularly with sources of healthy fats.
      • Form: Usually consumed in capsule form, often with added black pepper extract for better bioavailability.

    • Andy Galpin with Omega-3 supplements

      Omega-3 Fish Oil

      Omega-3 fish oil is a staple in Andy Galpin’s supplement routine, reflecting its crucial role in supporting cardiovascular health, reducing inflammation, and promoting brain function.

      • Dosage: Typically 2-5 grams of combined EPA and DHA per day, as mentioned in Andy Galpin’s supplement list.
      • Benefits: Supports cardiovascular health, may reduce inflammation, promotes brain function, and potentially enhances recovery from intense exercise.
      • Timing: Can be taken any time of day, often with meals to improve absorption and reduce the likelihood of fishy aftertaste.
      • Quality: Emphasis on high-quality, purified fish oil to avoid contaminants and ensure potency.
      • Consideration: May be particularly beneficial for athletes engaged in high-impact or endurance sports due to its anti-inflammatory properties.

      Dr. Galpin’s recommendation for omega-3 supplementation shows his holistic approach to athlete health and performance. Like the Andy Galpin electrolytes strategy, he emphasizes the importance of consistent, long-term use of omega-3s for maximum benefit.

    • Andy Galpin drinking a plant protein shake

      Plant Protein Powder

      Plant protein powder is an excellent supplement for athletes following plant-based diets or those looking to diversify their protein sources. This aligns with Dr. Galpin’s emphasis on meeting individual nutritional needs and preferences while supporting optimal performance.

      • Dosage: Varies based on individual needs, typically 20-30 grams per serving, with total daily protein intake often ranging from 1.6 to 2.2 grams per kilogram of body weight.
      • Benefits: Supports muscle recovery and growth, aids in meeting daily protein requirements, and may offer additional micronutrients depending on the blend.
      • Timing: Often consumed post-workout or as needed throughout the day to meet protein goals.
      • Variety: May recommend a blend of different plant proteins (e.g., pea, rice, hemp) for a complete amino acid profile.
      • Consideration: Important for vegans, vegetarians, or those with dairy sensitivities.

      Dr. Galpin’s inclusion of plant protein in his supplement recommendations reflects his extensive understanding of sports nutrition. He emphasizes the importance of meeting overall daily protein needs rather than focusing solely on timing.

    • Andy Galpin using Fuel supplements

      Fuel

      Andy Galpin includes Fuel into his supplement routine, recognizing its potential to enhance endurance and performance during longer training sessions. This carefully formulated supplement aligns with his evidence-based approach to nutrition and hydration for optimal athletic achievement.

      • Composition: Contains a blend of carbohydrates (28g per serving), electrolytes (sodium, potassium, magnesium, zinc), and nitrates from beetroot.
      • Benefits: Supports sustained energy, improves hydration, enhances blood flow, and may increase exercise performance.
      • Timing: Designed for workouts lasting over 60 minutes, can be consumed before and during exercise.
      • Dosage: Mix 1 scoop with 16 fluid ounces of cold water.

      The inclusion of Fuel in his recommendations reflects his understanding of the critical role proper fueling plays in maintaining performance and supporting recovery during prolonged exercise.

    • Andy Galpin focusing on Recovery supplements

      Recovery 

      Andy Galpin includes Recovery, a grass-fed whey isolate protein, in his supplement list. This high-quality protein source aligns with his emphasis on optimal post-exercise nutrition and muscle recovery.

      • Composition: 20g of grass-fed whey isolate protein per serving, with added probiotics.
      • Benefits: Supports muscle recovery and growth, aids in meeting daily protein requirements, may enhance immune function.
      • Timing: Typically consumed post-workout or as needed throughout the day to meet protein goals.
      • Quality: Emphasizes the use of grass-fed whey for potentially superior nutrient profile.
      • Dosage: Mix 1 scoop with 8-12 oz of water or preferred beverage.

      Dr. Galpin’s inclusion of Recovery in his supplement recommendations underscores his focus on high-quality protein sources for athletes. The addition of probiotics in this product aligns with his holistic approach to athlete health, addressing both muscle recovery and gut health in a single supplement.

    • Andy Galpin using Beta-Alanine supplement

      Beta-Alanine

      This amino acid aligns with his approach to performance enhancement, particularly for athletes engaged in activities requiring repeated bouts of intense effort.

      • Dosage: Typically 2-5 grams per day, taken consistently over time for optimal results.
      • Benefits: Improves muscular endurance, delays fatigue, enhances performance in moderate-duration activities (1-4 minutes).
      • Mechanism: Increases muscle carnosine levels, which acts as an intracellular buffer against acid buildup.
      • Timing: Can be taken daily, with or without meals, as effects are based on chronic supplementation.
      • Side effects: May cause a harmless tingling sensation (paresthesia) in some users.

      Dr. Galpin likely recommends beta-alanine for athletes involved in sports with repeated high-intensity efforts or those lasting 1-4 minutes. The inclusion of beta-alanine in his supplement stack reflects his understanding of the physiological demands of various sports and the potential for targeted supplementation to enhance performance.

    • Andy Galpin holding a jar with Sodium Bicarbonate

      Sodium Bicarbonate

      Andy Galpin includes sodium bicarbonate (also known as baking soda) in his supplement recommendations, particularly for athletes engaged in high-intensity, short-duration activities.

      • Dosage: Typically 0.3 grams per kilogram of body weight, taken 60-90 minutes before exercise.
      • Benefits: May improve performance in high-intensity activities lasting 1-7 minutes, helps buffer lactic acid buildup.
      • Mechanism: Increases blood bicarbonate levels, enhancing the body’s ability to buffer hydrogen ions produced during intense exercise.
      • Timing: Usually taken as a single dose before competition or high-intensity training sessions.
      • Considerations: Can cause gastrointestinal discomfort in some individuals; proper timing and dosage are crucial.

    • Andy Galpin drinking water with electrolytes

      Electrolytes

      Proper electrolyte balance is crucial for hydration and performance, and Andy Galpin pays special attention to this aspect of supplementation. Understanding that electrolyte needs can vary greatly between individuals and based on activity levels, he advocates for a personalized approach to electrolyte supplementation.

      • Approach: Customized based on individual sweat rates, activity levels, and environmental conditions.
      • Key electrolytes: Focuses on sodium, potassium, magnesium, and calcium for muscle function and hydration.
      • Timing: Emphasizes pre, during, and post-workout supplementation for optimal performance and recovery.
      • Formulation: Prefers balanced electrolyte powders or tablets that can be added to water.

      Dr. Galpin emphasizes the importance of personalized electrolyte supplementation, especially for high-intensity and endurance athletes. His approach involves calculating individual hydration needs and adjusting electrolyte intake accordingly.

      Athletes can optimize their hydration status and potentially enhance their performance and recovery by tailoring electrolyte intake to individual needs.

    • Andy Galpin holding a water bottle

      Hydration Strategy

      While not a supplement, Andy Galpin’s hydration strategy is an integral part of his overall approach to performance and health. Proper hydration is crucial for maintaining physical performance, cognitive function, and overall well-being.

      • Calculation method: Uses the “Galpin Equation” to determine hydration needs, factoring in body weight and activity intensity.
      • Customization: Adjusts based on activity level, climate, altitude, and individual factors such as sweat rate.
      • Importance: Emphasizes hydration as crucial for overall performance, recovery, and cognitive function.
      • Monitoring: Recommends tracking urine color, frequency, and body weight changes to assess hydration status.
      • Pre-hydration: Stresses the importance of starting exercise well-hydrated.
      • During activity: Suggests sipping water regularly during exercise, rather than large volumes infrequently.

      His hydration strategy goes beyond simple water intake, including electrolytes and considering factors like sweat rate and activity intensity to optimize performance and recovery.

    • Andy Galpin using Nitro Oxide Boosters

      Nitric Oxide Boosters (Beet Extract and Citrulline)

      Andy Galpin includes two nitric oxide boosters in his supplement regimen: Beet Extract and Citrulline. These compounds are known for their potential to enhance blood flow and exercise performance, aligning with Dr. Galpin’s focus on optimizing physiological function for peak athletic achievement.

      • Beet Extract dosage: Typically 500-1000 mg, often consumed as a concentrated powder or juice.
      • Citrulline dosage: Often 6-8 grams per day, which may be split into multiple doses.
      • Benefits: May improve blood flow, enhance exercise performance, support cardiovascular health, and potentially reduce muscle soreness.
      • Timing: Usually taken before workouts, with some athletes using citrulline throughout the day for sustained benefits.
      • Synergy: The combination of two different nitric oxide boosters may provide complementary effects, enhancing overall efficacy.

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Andy Galpin’s Workout Routine

How He Trains for Strength and Endurance

Dr. Andy Galpin focuses on strength, endurance, and overall fitness in his workout plan. His training methods include hypertrophy workouts, grip strength exercises, and HIIT sessions to build muscle and improve performance. He also uses the 3×5 rule to balance strength and endurance. This article breaks down Andy Galpin’s workout plan, covering his approach to fitness, cardio, and long-term health.

Optimized For:

  • Endurance
  • Fitness
  • Performance
  • Workout
  • Published: February 28, 2025
  • Last Updated: April 15, 2025
    • Andy Galpin starting his long endurance training

      Long-Duration Endurance Training

      Dr. Galpin recommends including long-duration endurance training once or twice a week as a fundamental component of his workout plan. This type of training is crucial for building a strong cardiovascular base and improving overall endurance.

      • Activities: Hiking, running, surfing, cycling, swimming, or any continuous aerobic activity.
      • Duration: 30 minutes or more, with some sessions extending to 60-90 minutes for advanced athletes.
      • Intensity: Low to mid-level exertion (60-80% max heart rate), allowing for sustained effort over time
      • Purpose: Improve cardiovascular fitness, enhance mitochondrial function, and increase fat oxidation.
      • Frequency: 1-2 times per week, depending on individual goals and overall training volume.
      • Progression: Gradually increase duration and/or intensity over time to continue challenging the body.

      This type of training helps build a strong aerobic base, supports overall health and fitness, and enhances recovery from more intense workouts. Andy Galpin’s fitness protocol emphasizes the importance of maintaining a conversational pace during these sessions to ensure proper intensity and maximize the aerobic benefits.

    • Andy Galpin focusing on HIIT

      High Heart Rate Training

      High-intensity interval training (HIIT) is a key component of Andy Galpin’s workout plan, designed to boost cardiovascular fitness and metabolic health in a time-efficient manner.

      • Frequency: Once or twice a week, spaced out from other high-intensity sessions.
      • Format: Interval training on bike, rowing machine, or through bodyweight exercises.
      • Structure: Alternating high-intensity periods (85-95% max effort) with low-intensity recovery periods.
      • Duration: Typically 20-30 minutes total, including warm-up and cool-down.
      • Benefits: Improves cardiovascular fitness, metabolic health, and VO2 max.
      • Examples: 30 seconds all-out effort followed by 30 seconds rest, repeated for 10-15 rounds.
      • Progression: Increase work-to-rest ratio, total rounds, or overall intensity as fitness improves.

      These sessions help boost overall fitness, improve anaerobic capacity, and prepare the body for more intense workouts. He stresses the importance of proper form and technique during high-intensity intervals to maximize benefits and minimize injury risk.

    • Andy Galpin starting total body strength training

      Total Body Strength Training

      Strength training forms the core of Andy Galpin’s full body workout, focusing on compound movements to build overall strength and muscle mass efficiently.

      • Frequency: Two to three times per week, with at least one day of rest between sessions.
      • Exercises: Compound movements (squats, deadlifts, lunges, kettlebell swings, overhead presses, pull-ups, rows).
      • Duration: 30-45 minutes per session, focusing on quality over quantity.
      • Focus: Progressive overload without reaching fatigue, emphasizing proper form and controlled movements.
      • Rep ranges: Vary between 3-5 reps for strength, 6-12 for hypertrophy, and 12-15 for muscular endurance.
      • Rest periods: 1-3 minutes between sets, depending on the intensity and goals of the workout.
      • Periodization: Include different phases focusing on strength, hypertrophy, and muscular endurance throughout the year.

      This approach helps build overall strength and muscle mass while minimizing the risk of burnout and overtraining. Dr. Galpin emphasizes the importance of proper technique and controlled phases of each movement to maximize muscle engagement and reduce injury risk.

    • Andy Galpin focusing on running for his speed workouts

      Speed and Power Workouts

      He focuses on the importance of using speed and power training to maintain athleticism and improve overall physical performance.

      • Frequency: Once a week, typically following a rest day or light workout.
      • Duration: 5-10 minutes of high-intensity exercises, not including warm-up and cool-down.
      • Exercises: Medicine ball slams/throws, box jumps, clapping pushups, short sprints (10-30 meters), plyometric exercises
      • Goal: Finish feeling like you could do more, focusing on quality of movement rather than exhaustion.
      • Volume: Keep total repetitions low (3-5 per set) to maintain maximum power output.
      • Rest: Full recovery between sets (1-2 minutes) to ensure maximum effort on each repetition.
      • Progression: Increase complexity of movements or height/distance of jumps/throws as power improves.

      These workouts help develop explosive power, improve neuromuscular coordination, and maintain athleticism. Dr. Galpin stresses the importance of proper technique and full recovery between efforts to maximize power output and minimize injury risk.

    • Andy Galpin holding supplements to improve his workout routine

      Supplement Support for Galpin-Inspired Training

      While Andy Galpin emphasizes discipline, recovery, and consistency in his training, some individuals may benefit from science-backed supplements to support their workouts, recovery, and cognitive performance—especially if training intensity is high.

      • Creatine: Well-known for its ability to enhance strength and power output, creatine can support the 3-5 protocol by helping you lift heavier and recover faster between sets. It also supports muscle hydration and energy production at a cellular level.

      • Grass-Fed Whey Protein Isolate Powder: Protein is essential for muscle repair and growth, especially when following hypertrophy or strength routines. This clean, high-quality source is rapidly absorbed and ideal for post-workout recovery.

      • Omega-3: Important for joint health and reducing post-workout inflammation, Omega-3 fatty acids also support cardiovascular and cognitive function—key elements in maintaining a high-performance lifestyle.

      • Magnesium L-Threonate: Helpful for muscle recovery and deep sleep, this form of magnesium is also linked to improved memory and learning, making it a dual-benefit supplement for physical and mental performance.

      • L-Glutamine: Supports muscle repair and immune function, especially beneficial during periods of intense training volume. It can also help reduce muscle soreness and aid gut health during recovery phases.

      • Complete Sleep Stack: Recovery doesn’t end at the gym. Quality sleep is where much of the muscle repair and hormonal reset happens. These blends may support deeper, more restorative sleep, which is essential for consistent progress.

      • NMN + Resveratrol Bundle: Popular in longevity circles, this combination may also support cellular energy production, endurance, and recovery—beneficial traits when engaging in consistent, high-intensity training.

      • Multivitamin: A comprehensive multivitamin ensures you’re covering micronutrient gaps that could impair recovery or performance. It helps maintain energy levels, supports immunity, and fills in dietary deficiencies.

      • Collagen Peptides: Supporting joint and connective tissue health, collagen becomes especially valuable for those lifting heavy weights regularly. It may also contribute to tendon integrity and improve recovery from wear and tear.

      These supplements can act as helpful tools to stay consistent with the Andy Galpin workout routine, especially when recovery, sleep, and training frequency become demanding. Always consider individual needs and consult with a healthcare professional before introducing new supplements.

    • Andy Galpin starting the 3-5 fitness protocol

      The 3-5 Protocol

      For strength and power development, Andy Galpin recommends the 3-5 fitness protocol, a flexible framework that allows for focused strength gains while maintaining adaptability in the routine.

      • Exercises: Pick 3-5 compound movements (e.g., squat, bench press, deadlift, overhead press, row).
      • Repetitions: Perform 3-5 reps per exercise, focusing on quality and control of each rep.
      • Sets: Complete 3-5 sets per exercise, adjusting based on individual recovery and goals.
      • Rest: 3-5 minutes between sets to allow for near-complete recovery and maximum effort on each set.
      • Frequency: Train 3-5 times per week, allowing for adequate recovery between sessions.
      • Progression: Increase weight when all prescribed reps and sets can be completed with proper form.
      • Variation: Rotate exercises or alter rep schemes within the 3-5 range to prevent plateaus.

      This protocol allows for focused strength gains while maintaining flexibility in the routine. Dr. Galpin focuses on proper form and controlled eccentric phases to maximize muscle engagement and strength development.

    • Andy Galpin stretching in the gym as part of his warm up routine

      Warm-Up Routine

      A proper warm-up is a significant component of the Andy Galpin workout plan, serving as a strategic bridge between rest and high-intensity activity. This carefully crafted sequence primes the body for the challenges ahead, enhancing readiness and reducing injury risk.

      • Dynamic stretches: Leg swings, arm circles, hip openers, walking lunges with rotation.
      • Light cardio: Jump rope, jogging in place, or light cycling for 3-5 minutes.
      • Mobility work: Thoracic spine rotations, hip flexor stretches, ankle mobilizations.
      • Activation exercises: Glute bridges, scapular retractions, core engagement drills.
      • Movement-specific preparation: Light sets of exercises mimicking the main workout movements.
      • Duration: 5-10 minutes total, adjusting based on the intensity of the upcoming workout.
      • Progression: Gradually increase complexity and intensity of warm-up exercises as fitness improves.

      A thorough warm-up helps prepare the body for the workout, increases blood flow to working muscles, and reduces the risk of injury.

    • Andy Galpin drinking water in the gym

      Cool-Down and Recovery

      Post-workout recovery is crucial in Galpin’s fitness protocol, showing the importance of proper cool-down and recovery practices to maximize adaptations and prepare for subsequent workouts.

      • Static stretching: Focus on major muscle groups worked during the session.
      • Foam rolling: Target areas of tension or tightness, spending 30-60 seconds per muscle group.
      • Adequate hydration: Replenish fluids lost during exercise, aiming for clear or light-colored urine.
      • Proper nutrition: Consume a balanced meal with protein and carbohydrates within 1-2 hours post-workout.
      • Sleep: Prioritize 7-9 hours of quality sleep per night for optimal recovery.
      • Active recovery: Include light movement on rest days (e.g., walking, yoga) to promote blood flow.
      • Stress management: Practice relaxation techniques like deep breathing or meditation to support overall recovery.

      These practices help promote recovery, reduce muscle soreness, and prepare the body for the next workout. For Dr. Galpin, recovery is an essential component of the training process, equally important as the workouts themselves for long-term progress and health.

    • Andy Galpin thinking about his hypertrophy workouts

      Andy Galpin Hypertrophy Workout

      Andy Galpin’s approach to hypertrophy, or muscle growth, combines scientific principles with practical application. His method focuses on strategic volume and intensity to stimulate muscle development effectively.

      • Training frequency: 3-4 times per week, targeting each muscle group 2-3 times.
      • Rep range: Primarily 6-12 repetitions per set, with some variation.
      • Exercise selection: Emphasis on compound movements, supplemented with isolation exercises.
      • Volume: 10-20 sets per muscle group per week, adjusted based on individual response.
      • Progressive overload: Gradual increase in weight, reps, or sets over time.
      • Time under tension: Controlled eccentric phase, typically 2-3 seconds.
      • Rest periods: 60-90 seconds between sets to maintain metabolic stress.

      Galpin’s hypertrophy protocol is designed to create optimal muscle tension and metabolic stress, key factors in promoting muscle growth.

    • Andy Galpin starting his unstructured workout routine

      Unstructured Workout Routine

      Andy Galpin takes a unique approach to workout scheduling, designing his program to accommodate life’s unpredictabilities. This flexible system allows for consistent progress even when faced with irregular training opportunities.

      • Cycle-based approach: Uses a sequence of six workouts rather than fixed weekly schedules.
      • Flexibility: No designated “leg day” or specific workouts tied to particular days of the week.
      • Continuity: Allows for maintaining routine even with sporadic training opportunities.
      • Cycle completion: Can take anywhere from 6 days (daily workouts) to 18 days or more, depending on availability.
      • Progression: Focuses on completing the full cycle rather than adhering to a rigid weekly schedule.
      • Adaptability: Easily adjusts to travel, work commitments, or other life events that may disrupt traditional routines.
      • Mental approach: Reduces stress associated with missing scheduled workouts.
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Dr Mary Claire Haver’s Supplement Routine

What She Takes for Better Health

Dr. Mary Claire Haver is known for her work in women's health, particularly in managing menopause through nutrition and supplements. She recommends key nutrients to support overall well-being, including magnesium, fiber, and collagen. In this article, we’ll take a look at Dr. Mary Claire Haver’s supplement recommendations, highlighting the supplements she suggests for better health during menopause and beyond.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: February 27, 2025
  • Last Updated: March 24, 2025
    • Dr Mary Claire Haver with Omega-3, Vitamin D and Vitamin K supplement pills

      Omega-3 and Vitamin D3 & K2 Combination

      Dr. Haver has formulated a combination supplement that includes Omega-3 fatty acids, Vitamin D3, and Vitamin K2, addressing several common deficiencies and health concerns particularly relevant to menopausal women. This carefully crafted blend is designed to support heart health, brain function, bone strength, and overall well-being, providing a comprehensive approach to key nutritional needs during this life stage.

      • Supports cardiovascular health: Omega-3 fatty acids, particularly EPA and DHA, contribute to heart health and may help reduce the risk of cardiovascular disease.
      • Enhances brain function: DHA is crucial for maintaining cognitive health and may help improve memory and mental clarity.
      • Promotes bone strength: The combination of Vitamin D3 and K2 works synergistically to support calcium absorption and proper utilization in bones.
      • Improves mood: Omega-3s and Vitamin D have been linked to better mood regulation, potentially helping with menopausal mood swings.
      • Supports hormone balance: This combination may help alleviate some symptoms associated with hormonal changes during menopause.
      • Enhances skin health: Omega-3s contribute to skin hydration and elasticity, addressing common skin concerns during menopause.

      Dr. Haver’s decision to combine these nutrients reflects her understanding of their synergistic effects and the specific needs of menopausal women. Dr. Haver emphasizes that while these supplements can be a valuable addition to a healthy lifestyle, it should complement, not replace, a nutrient-rich diet.

      She recommends consulting with a healthcare provider to determine individual needs and ensure the supplement aligns with personal health goals and any existing medical conditions.

    • Dr Mary Claire Haver using collagen supplements

      Collagen Supplements

      Dr. Mary Claire Haver includes collagen supplements into her daily routine, recognizing their potential benefits for skin health, bone support, and overall protein intake.

      As women age, particularly during and after menopause, collagen production naturally decreases, which can affect skin elasticity, joint health, and bone density. Her approach to collagen supplementation addresses these concerns with two specific products.

      • Skin elasticity support: May help reduce the appearance of wrinkles and improve skin firmness.
      • Bone density maintenance: Collagen is a key component of bone structure, potentially aiding in long-term skeletal strength.
      • Joint comfort enhancement: Can help alleviate stiffness and reduce joint pain, common concerns during menopause.
      • Convenient protein source: Provides an easily digestible protein to aid muscle mass retention.
      • Stronger hair and nails: May contribute to healthier, more resilient hair and nails.
      • Satiety and weight balance: The protein in collagen may promote fullness, assisting in weight management.

      Dr. Haver emphasizes the importance of consistency in collagen supplementation, noting that benefits are typically seen with regular, long-term use.

    • Dr Mary Claire Haver with creatine

      Creatine

      Dr. Mary Claire Haver has recently added creatine monohydrate to her daily supplement routine, recognizing its potential benefits for women, particularly those in menopause. While often associated with male athletes, creatine has gained attention for its positive effects on muscle mass, bone density, and cognitive function, all of which are crucial concerns for menopausal women.

      • Muscle preservation and strength: Helps maintain and potentially increase lean muscle mass, which naturally declines with age.
      • Bone health reinforcement: May support stronger bones, reducing the risk of osteoporosis.
      • Improved physical performance: Can enhance power output and endurance during high-intensity activities.
      • Energy production boost: Plays a crucial role in ATP synthesis, supporting sustained energy levels.
      • Metabolic rate support: Helps maintain muscle mass, which plays a role in overall metabolic function.

      Dr. Haver’s inclusion of creatine in her supplement routine reflects her commitment to evidence-based approaches to women’s health. She notes that creatine supplementation is an area where many women, including herself previously, may be deficient.

      Dr. Haver aims to support her muscle strength, bone health, and overall vitality during menopause by adding creatine to her daily water mixture. She emphasizes that while creatine is generally safe for most people, it’s important to start with lower doses and increase gradually.

    • Dr Mary Claire Haver using magnesium threonate supplements

      Magnesium Threonate

      To improve sleep quality, particularly during menopause and perimenopause, Dr. Mary Claire Haver includes magnesium threonate in her nightly routine. This unique form of magnesium is known for superior absorption compared to other magnesium salts on the market.

      • Relaxation and sleep enhancement: Helps regulate neurotransmitters involved in relaxation, easing anxiety and improving sleep duration over time.
      • Cognitive function optimization: Magnesium threonate has been shown to enhance synaptic plasticity, which may contribute to better memory retention and learning.
      • Muscle tension relief: Helps alleviate cramps and spasms, particularly beneficial after physical activity.
      • Cardiovascular health benefits: Adequate magnesium levels are associated with better heart rhythm and blood pressure regulation.

      By including magnesium threonate into her evening routine, Dr. Haver aims not only to address sleep disturbances but also to support cognitive function and muscle recovery—making it a key part of her holistic wellness strategy.

    • Dr Mary Claire Haver with turmeric supplements

      Turmeric

      Turmeric is another valuable addition to Dr. Mary Claire Haver’s routine, used strategically based on individual needs—especially for managing symptoms related to hormonal changes, such as hot flashes and musculoskeletal pain.

      • Natural anti-inflammatory action: Curcumin, the active compound in turmeric, has potent anti-inflammatory effects that may help reduce chronic inflammation-related discomfort.
      • Hot flash reduction: It may help lessen the frequency and intensity of hot flashes experienced during menopause.
      • Joint and muscle pain relief: Turmeric’s analgesic properties can be beneficial for arthritis-related discomfort and post-exercise muscle soreness.
      • Digestive health improvement: Traditionally used to aid digestion and relieve bloating after meals.
      • Antioxidant protection: Curcumin acts as a powerful antioxidant, helping to defend cells against oxidative stress.

      Dr. Haver prefers to use turmeric as needed rather than as a daily supplement, allowing for flexibility in addressing symptoms without excessive intake.

    • Dr Mary Claire Haver with Vitamin B12 supplements

      Vitamin B12

      Vitamin B12 is another essential component of Dr. Mary Claire Haver’s supplement routine due to its critical role in energy production and neurological function—particularly important for those who may be at risk of deficiency.

      • Energy production support: Plays a vital role in converting food into usable energy, helping maintain steady energy levels throughout the day.
      • Neurological system maintenance: Essential for nerve cell integrity and cognitive function, potentially reducing age-related decline.
      • Healthy red blood cell formation: Crucial for producing sufficient red blood cells, lowering the risk of anemia-related fatigue.
      • Emotional well-being regulation: Deficiency in B12 has been linked to mood disorders, and adequate levels may support mental health.

      Dr. Haver takes Vitamin B12 supplements based on her personal tendency toward deficiency—a common issue among individuals following certain diets or those who experience malabsorption due to age or gastrointestinal conditions. She emphasizes regular monitoring through blood tests as part of an individualized approach to supplementation.

    • Dr Mary Claire Haver using probiotic supplements

      Probiotic

      Dr. Mary Claire Haver recognizes the importance of gut health in overall wellness; therefore, she includes a probiotic in her daily routine when she doesn’t consume probiotic-rich foods like yogurt or kefir. Probiotics are beneficial bacteria that play essential roles in digestion and immune function.

      • Gut microbiome balance: Helps maintain healthy gut flora by introducing beneficial bacteria into the digestive system.
      • Digestive system efficiency: May alleviate symptoms such as bloating or irregular bowel movements by promoting better digestion.
      • Immune function reinforcement: A well-balanced gut microbiome is linked to stronger immunity, and probiotics help support this connection.
      • Post-antibiotic gut restoration: Can help replenish beneficial bacteria after antibiotic use, reducing digestive discomfort.

      Dr. Haver aims to promote optimal digestive function while supporting immune health by including probiotics in her routine when needed—especially important during menopause when hormonal changes can significantly impact gut microbiome balance.

    • Dr Mary Claire Haver with a fiber supplement

      Fiber Supplement

      Dr. Mary Claire Haver emphasizes the critical importance of fiber in a woman’s diet, particularly during menopause. Recognizing that many women struggle to meet their daily fiber requirements through diet alone, she uses fiber supplements to support digestive health, and overall well-being.

      • Balanced fiber intake: Provides a balanced blend of fiber types for comprehensive digestive support.
      • Easy consumption: Can be added to water, smoothies, or other beverages for convenient consumption.
      • Supports digestive health: Helps alleviate common issues like bloating, constipation, and irregular bowel movements.
      • Weight control: May aid in weight management by increasing feelings of fullness.
      • Heart health improvement: Soluble fiber may help lower cholesterol levels, supporting cardiovascular health.

      While she strongly advocates for obtaining nutrients from whole foods whenever possible, she recognizes the challenges many women face in meeting their fiber needs through diet alone.

      Dr. Haver recommends tracking fiber intake using apps like Cronometer and supplementing as needed to reach the optimal 35 grams per day, emphasizing that this approach can significantly impact overall health and well-being during menopause and beyond.

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Dr. David Sinclair’s Supplement Routine

How He Supports His Health Every Day

Dr. David Sinclair, a well-known researcher in aging and longevity, follows a supplement routine designed to support his health and slow the aging process. His approach is based on scientific research and focuses on compounds that may promote cellular function and overall well-being. In this article, we’ll go over the David Sinclair supplement list, highlighting the key supplements he takes daily and their potential benefits.

Optimized For:

  • Energy
  • Health
  • Performance
  • Supplement
  • Published: February 26, 2025
  • Last Updated: March 24, 2025
    • David Sinclair with NMN supplements

      Nicotinamide Mononucleotide (NMN)

      David Sinclair takes 1 gram of NMN every morning, usually with yogurt. This timing aligns with his body’s natural circadian rhythm and helps kickstart his cellular energy production for the day. NMN is a key component of Sinclair’s supplement routine, providing an extra layer of support to combat aging at the cellular level.

      • Supports energy production: Increases NAD+ levels, which are essential for cellular energy and metabolic processes.
      • Promotes DNA repair: Aids in repairing damaged DNA, helping maintain genomic integrity and cellular health.
      • Enhances cellular health: Supports overall cellular function, contributing to better health and vitality.
      • Potentially slows aging: May help counteract the decline in NAD+ levels associated with aging.

      He emphasizes the importance of taking NMN with a fat source, like yogurt, to enhance absorption. While promising, it’s essential to consult with a healthcare professional before adding NMN to your routine.

    • David Sinclair with Resveratrol supplements on a table

      Resveratrol

      As part of the David Sinclair supplement routine, he takes 1 gram of Resveratrol daily, mixing it with yogurt or olive oil in the morning for better absorption. This polyphenol compound is a key component of his longevity strategy, working synergistically with NMN to support cellular health and potentially slow down the aging process.

      • Activates sirtuins: Helps activate sirtuins, proteins that play a role in regulating cellular health and longevity.
      • Antioxidant properties: Provides antioxidant support, helping protect cells from oxidative stress.
      • Supports cardiovascular health: May contribute to healthy heart function and blood flow.
      • Potential anti-inflammatory effects: Could help reduce chronic inflammation associated with aging.

      Resveratrol complements NMN by activating sirtuin genes and aiding in DNA repair processes. Sinclair’s interest in resveratrol stems from his early research on the compound’s potential anti-aging effects.

      While resveratrol is found in foods like red wine and berries, Sinclair opts for a higher-dose supplement to achieve the levels used in his research. You can also get a top-quality Resveratrol and NMN Bundle to improve supplementation and enhance your daily routine.

    • David Sinclair with vitamin supplements

      Vitamin D3

      David Sinclair takes 4,000-5,000 IU of Vitamin D3 daily, usually in the morning. This essential nutrient plays a crucial role in numerous bodily functions and is a key component of Sinclair’s longevity protocol.

      • Supports bone health: Helps the body absorb calcium and phosphorus, keeping bones dense and reducing the risk of fractures.
      • Enhances muscle function: Aids in muscle contraction, coordination, and overall strength.
      • Regulates the immune system: Helps modulate the body’s immune response, reducing the risk of infections and autoimmune conditions.
      • Potential cognitive benefits: May support brain health and cognitive function as we age.

      He highlights the importance of Vitamin D for overall health and longevity, particularly for immunity. He often mentions that while sunlight exposure can help the body produce Vitamin D naturally, many people may benefit from supplementation, especially those living in northern latitudes or spending most of their time indoors.

    • David Sinclair with TMG

      Trimethylglycine (TMG)

      He includes 500-1,000 mg of TMG in his daily supplement routine, typically taking it in the morning dissolved in water alongside NMN. TMG, also known as betaine, is a methyl donor that plays a crucial role in various biological processes.

      • Supports methylation: Helps maintain healthy DNA methylation patterns, crucial for gene expression.
      • Protects against methyl group depletion: Counteracts potential side effects of NMN supplementation.
      • Enhances liver function: Supports liver health by reducing fatty deposits.

      TMG is a key component of the David Sinclair aging supplements protocol, particularly as a precautionary measure to support methylation processes while taking NMN. Its ability to lower homocysteine levels and support cardiovascular health aligns well with his focus on longevity.

    • David Sinclair with Quercetin and Fisetin

      Quercetin and Fisetin

      Sinclair previously took 500 mg each of quercetin and fisetin daily. However, recent updates to the David Sinclair supplement list suggest he may have removed quercetin from his routine while continuing with fisetin.

      • Senolytic properties: Both compounds have the ability to selectively eliminate senescent cells, which accumulate with age and contribute to inflammation and tissue dysfunction.
      • Antioxidant effects: Quercetin and fisetin are powerful antioxidants that help protect cells from oxidative stress, potentially slowing down the aging process.
      • Cardiovascular protection: Both compounds have shown potential in supporting heart health by reducing inflammation and improving blood vessel function.

      While quercetin and fisetin have been staples in Dr. David Sinclair’s supplements for aging, recent research has led to some reconsideration. Sinclair now focuses on fisetin, taking 500 mg each morning with yogurt. This change reflects the evolving nature of longevity research and Sinclair’s commitment to optimizing his daily supplements based on the latest scientific findings.

    • David Sinclair holding a Spermidine bottle

      Spermidine

      He takes 1-2 mg of spermidine in his morning supplement routine, often taken alongside other longevity-focused compounds like NMN and resveratrol. This naturally occurring polyamine has gained attention in the David Sinclair aging supplements protocol for its potential to promote cellular renewal.

      • Autophagy activation: Spermidine is known to induce autophagy, the cellular “cleaning” process that removes damaged components and promotes cellular rejuvenation, potentially slowing down the aging process.
      • Cardiovascular support: It can also improve heart health by enhancing blood flow and protecting against age-related cardiovascular decline.
      • Cognitive function: Spermidine might help counter brain inflammation and anxiety, potentially supporting cognitive health as we age.

      Spermidine has become an integral part of the David Sinclair recommended supplements list, reflecting its potential role in promoting healthy aging.

    • Omega-3 Fish Oil

      He uses omega-3 fish oil in his daily supplement routine, though he hasn’t specified the exact dosage or timing. This essential fatty acid supplement is a key part of the David Sinclair supplement routine.

      • Brain health: Omega-3s, particularly DHA, play a crucial role in maintaining cognitive function, supporting memory, and potentially reducing the risk of age-related cognitive decline.
      • Cardiovascular support: These fatty acids are known to support heart health by reducing inflammation, lowering triglycerides, and potentially decreasing the risk of arrhythmias. This aligns well with Sinclair’s focus on maintaining cardiovascular health for longevity.
      • Anti-inflammatory effects: Omega-3s have potent anti-inflammatory properties, which may help combat chronic low-grade inflammation associated with aging. This could contribute to overall health and longevity by reducing the risk of various age-related diseases.

      While Sinclair hasn’t provided specific details about his omega-3 supplementation, it’s clear that this nutrient plays a significant role in his approach to healthy aging and forms an important part of the David Sinclair daily supplements routine.

    • David Sinclair checking Alpha Lipoic Acid supplements

      Alpha Lipoic Acid (ALA)

      Alpha Lipoic Acid is also included in Sinclair’s supplement protocol, although he hasn’t disclosed the exact dosage or timing. This powerful antioxidant is both water and fat-soluble, making it a versatile addition to the David Sinclair aging supplements lineup.

      His interest in this antioxidant goes back to his Ph.D. research, but what convinced him to take it was a conversation with the family of Dr. Denham Harman, the scientist behind the Free Radical Theory of Aging.

      • Antioxidant properties: ALA is a potent antioxidant that can neutralize free radicals throughout the body. It’s unique in its ability to work in both watery and fatty tissues, potentially offering more comprehensive protection against oxidative stress.
      • Mitochondrial support: It plays a crucial role in mitochondrial function, helping to enhance energy production at the cellular level.
      • Glucose regulation: ALA may help improve insulin sensitivity and glucose uptake, potentially supporting metabolic health. This could be particularly beneficial in combating age-related metabolic decline.

      While not as frequently discussed as some other components of his supplement list, Alpha Lipoic Acid forms an important part of the David Sinclair supplement list. Its multifaceted benefits contribute to his comprehensive approach to longevity and healthy aging.

    • David Sinclair with Vitamin K2 pills

      Vitamin K2

      He takes 180-360 mcg of Vitamin K2 daily, often in combination with Vitamin D3. This fat-soluble vitamin plays a crucial role in calcium metabolism and cardiovascular health.

      • Higher bone health: Works synergistically with Vitamin D3 to improve bone density and strength.
      • Enhanced cardiovascular function: Helps prevent calcium buildup in arteries, reducing the risk of heart disease.
      • Effective calcium utilization: Directs calcium to bones and teeth rather than soft tissues.

      Vitamin K2 is an essential component of Dr. David Sinclair’s supplements for aging, as it helps maintain skeletal and cardiovascular health. By ensuring proper calcium utilization, it complements the effects of Vitamin D3 and contributes to overall longevity.

    • David Sinclair with CoQ10

      Coenzyme Q10 (CoQ10)

      David Sinclair takes Coenzyme Q10 daily, particularly because he also takes a statin. While he doesn’t elaborate on the specifics, research suggests that statins may lower CoQ10 levels in the blood, which could impact energy production and overall mitochondrial function.

      He doesn’t mention a precise dosage but refers to taking one large pill daily, which typically falls within the 100–200 mg range for CoQ10 supplements.

      • Improves mitochondrial function: Helps generate cellular energy by aiding in ATP production within the mitochondria.
      • Minimizes statin side effects: Statins can deplete CoQ10 levels, and supplementation may help mitigate potential muscle fatigue and weakness.
      • Provides antioxidant protection: Acts as a powerful antioxidant, reducing oxidative stress and supporting overall heart health.
      • Enhances cardiovascular health: May promote better circulation and reduce inflammation, contributing to improved heart function.

      CoQ10 is widely used by individuals on statins due to its potential benefits in maintaining energy levels and muscle function.

    • David Sinclair with Taurine

      Taurine

      David Sinclair is currently experimenting with taking 2 grams of taurine per day, revisiting a supplement he had previously dabbled with. His renewed interest in taurine stems from recent research suggesting high doses may support longevity and metabolic health. To ensure safety, he monitors his blood markers regularly while including this supplement.

      • Longer lifespan: Taurine may play a role in slowing age-related decline and improving metabolic health.
      • Better cellular function: Helps regulate calcium levels within cells, supporting proper muscle and nerve function.
      • Enhanced mitochondrial health: May improve mitochondrial efficiency, contributing to better energy production and overall cellular resilience.
      • Improved cardiovascular health: Taurine has been linked to improved heart function, potentially reducing blood pressure and cholesterol levels.

      He sees taurine as a promising addition to his routine, though he emphasizes the importance of tracking its effects through regular blood testing.

    • David Sinclair with his medications

      Medications

      David Sinclair includes certain medications in his routine, alongside his supplement choices. While these drugs are typically used for specific medical conditions, he takes them based on research suggesting they may have benefits for longevity and overall health. Some of these medications have been studied for their potential to reduce inflammation, support metabolism, and influence cellular aging.

      • Low-Dose Aspirin: Despite mixed evidence on its cardiovascular benefits, Sinclair takes a small daily dose (83mg), citing research linking it to a reduced risk of cancer.
      • Metformin: Commonly prescribed for type 2 diabetes, metformin is believed to support metabolic health and reduce inflammation. Sinclair has stated in interviews that he takes 1 gram daily.
      • Rapamycin: A drug originally developed to prevent organ transplant rejection, rapamycin has been widely studied for its potential role in slowing aging and improving cellular function. Sinclair has not shared details about his dosage.
      • Disclaimer: These medications should not be taken without consulting a healthcare professional, as they may carry risks or interact with other treatments.

      Medications are one part of Sinclair’s overall longevity strategy. While supplements focus on supporting cellular function, these drugs are believed to play a role in metabolic health and aging. Anyone considering similar options should seek medical advice to understand the risks and benefits.

      My family has a history of diabetes and metformin is very effective at treating diabetes and even preventing it. So I do that for disease reasons.

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7 Methylene Blue Benefits You Should Know About

How It May Support Your Brain and Body

Methylene blue, a compound with a rich history in medicine, has gained attention for its potential health benefits, particularly in cognitive function and cellular health. This article explores unique methylene blue benefits that you should be aware of, from cognitive enhancement to cellular health and beyond.

Optimized For:

  • Energy
  • Focus
  • Recovery
  • Wellness
  • Published: February 25, 2025
  • Last Updated: April 7, 2025
    • Cognitive Enhancement

      Methylene blue has shown promising effects on brain function, particularly in areas related to memory and attention. Its neuroprotective properties make it a subject of interest for various cognitive conditions.

      • Improved memory and attention: A single oral dose of methylene blue has been shown to increase brain activity in areas controlling short-term memory and attention.
      • Neuroprotective effects: Methylene blue may help in the treatment and prevention of neurodegenerative diseases like Alzheimer’s and Parkinson’s by combating oxidative stress in neurons.
      • Potential treatment for cognitive impairment: It may be beneficial for conditions involving chronic cerebral hypoperfusion, such as mild cognitive impairment and vascular dementia.

      These cognitive benefits highlight methylene blue’s potential as a supplement for maintaining and improving brain health, especially as we age. However, more research is needed to fully understand its long-term effects and optimal dosage for cognitive enhancement.

    • Closeup of liquid methylene blue

      Cellular Health and Energy Production

      At the cellular level, methylene blue plays a crucial role in enhancing mitochondrial function and energy production. This can have wide-ranging effects on overall health and vitality.

      • Enhanced mitochondrial function: Methylene blue supports the electron transport chain in mitochondria, leading to improved ATP production and overall cellular energy.
      • Antioxidant properties: Acting as a potent antioxidant, methylene blue helps protect cells from oxidative damage, potentially reducing the risk of chronic diseases.
      • Improved oxygen utilization: Methylene blue enhances the body’s ability to deliver and utilize oxygen at the cellular level, supporting faster recovery and improved endurance.

    • Mood and Mental Health

      Methylene blue may have positive effects on mood and mental health, offering potential support for those dealing with various psychological conditions.

      • Mood stabilization: It may have mood-stabilizing effects, potentially aiding those with conditions like depression or anxiety.
      • Stress reduction: By regulating neurotransmitter levels, methylene blue can help combat stress and promote a sense of calm.

      While these findings are promising, it’s important to note that methylene blue shouldn’t replace prescribed medications for mental health conditions. Always consult with a healthcare professional before considering its use for mood or mental health purposes.

    • A guy running after consuming methylene blue

      Enhanced Athletic Performance

      Methylene blue offers several benefits for athletes and fitness enthusiasts, potentially revolutionizing workout routines and physical performance.

      • Improved endurance: By enhancing mitochondrial function and oxygen utilization, methylene blue can increase stamina and prolong exercise duration.
      • Reduced muscle fatigue: Its antioxidant properties help combat oxidative stress and lactic acid buildup, potentially delaying muscle fatigue during intense workouts.
      • Faster recovery: Methylene blue may aid in post-exercise recovery by reducing inflammation and muscle damage. Its anti-inflammatory properties can help neutralize harmful free radicals and promote quicker recovery between training sessions.
      • Increased ATP production: By boosting mitochondrial efficiency, methylene blue leads to increased ATP production, providing more energy for muscles during exercise. This can result in improved overall physical performance and workout intensity.

      For athletes looking to enhance their performance, methylene blue presents a promising supplement.

    • Mitochondrial Health

      Methylene blue plays a crucial role in cellular energy production and mitochondrial health, offering potential benefits for overall vitality and longevity.

      • Enhanced ATP synthesis: By supporting the electron transport chain, methylene blue helps increase ATP production, providing more energy for various bodily functions.
      • Improved oxygen utilization: Methylene blue enhances the efficiency of oxygen consumption at the cellular level. This improved efficiency can lead to better endurance and overall cellular function.
      • Mitochondrial protection: Its antioxidant properties help safeguard mitochondria from oxidative damage. By reducing the buildup of reactive oxygen species (ROS), methylene blue supports the preservation of mitochondrial integrity.
      • Cellular resilience: By mitigating oxidative stress and enhancing mitochondrial function, methylene blue may contribute to increased cellular resilience and potentially slow down age-related cellular decline.

      The ability of methylene blue to support mitochondrial health and energy production makes it a promising compound for those interested in optimizing cellular function and potentially extending healthspan.

    • A girl meditating with methylene blue

      Potential Therapeutic Applications

      • Cardiovascular support: Methylene blue may improve blood flow and reduce oxidative stress in blood vessels.
      • Antimicrobial properties: Methylene blue has shown effectiveness against various pathogens, including bacteria and fungi. It has been used to treat urinary tract infections by acting directly on the urinary system.
      • Pain management: Methylene blue has been used in pain management, particularly for discogenic back pain and refractory neuropathic pain. Studies have shown its effectiveness in controlling postoperative pain after various surgical procedures.

      While these therapeutic applications are promising, it’s important to note that many are still under investigation. Methylene blue should only be used under medical supervision, especially when considered for treating specific health conditions.

    • An old woman with a methylene blue bottle

      Methylene Blue and Aging

      Methylene blue has shown promising potential in combating various aspects of aging, particularly at the cellular level. This compound may help mitigate age-related decline and promote healthier aging.

      • Cellular rejuvenation: Methylene blue supports cellular repair processes, which may help maintain youthful function and vitality. Studies have shown that it can reduce markers of cellular senescence, a key factor in aging.
      • Skin health improvement: Methylene blue could also delay skin aging. It has been found to reduce signs of aging in human skin cells and improve water retention and thickness in 3-D models of human skin.
      • Neuroprotective effects: Methylene blue has shown potential in protecting against age-related cognitive decline and neurodegenerative diseases by combating oxidative stress in neurons.

      The anti-aging properties of methylene blue make it an intriguing compound for those interested in longevity and healthy aging.

    • A guy holding a big methylene blue jar

      Safety and Side Effects

      While methylene blue as a liquid supplement offers numerous potential benefits, it’s crucial to understand its safety profile and possible side effects before considering its use.

      • Common side effects: Methylene blue can cause temporary blue discoloration of urine and skin. Other common side effects include mild gastrointestinal discomfort, headaches, and dizziness.
      • Serious reactions: In rare cases, methylene blue may cause more severe side effects such as allergic reactions, breathing difficulties, or irregular heartbeat.
      • Drug interactions: Methylene blue can interact with certain medications, particularly serotonergic drugs like SSRIs, SNRIs, and MAOIs. These interactions can potentially lead to serotonin syndrome, a serious condition.
      • Dosage considerations: At high doses, methylene blue can paradoxically cause methemoglobinemia, the very condition it’s often used to treat.
      • Contraindications: Individuals with certain medical conditions, such as G6PD deficiency, should avoid methylene blue due to potential complications.

      While methylene blue is generally considered safe when used appropriately, it’s essential to consult with a healthcare professional before using it, especially if you have existing health conditions or are taking other medications. Always adhere to recommended dosages to minimize the risk of side effects.

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Lionel Messi’s Daily Schedule

Balancing Football, Family, and Fitness

Lionel Messi, one of the greatest football players of all time, follows a disciplined daily routine that supports his exceptional performance on the field. From his training sessions and gym workouts to his carefully planned diet, every part of Messi's day is designed to maintain his fitness and skill. This article will provide an overview of the Lionel Messi daily routine, highlighting his exercise habits, diet plan, and the schedule that help him maintain peak performance.

Optimized For:

  • Energy
  • Fitness
  • Performance
  • Wellness
  • Published: February 10, 2025
  • Last Updated: March 6, 2025
    • Lionel Messi waking up in his bed

      6:00 am

      Wakeup

      Lionel Messi’s mornings begin early, setting the tone for his day filled with focus, discipline, and energy. Rising at approximately 6 am, he ensures a structured start that supports his demanding training and practice schedule. This section highlights the first steps in the daily routine of Lionel Messi.

      • Early Rise: Messi begins his day around 6 am, embracing the quiet hours of the morning for a productive start.
      • Hydration First: His morning routine starts with a glass of water to rehydrate after a night’s rest.
      • Light Stretching: To prepare his body for the day, Messi incorporates light stretches to loosen up and boost circulation.
      • Healthy Breakfast: A nutritious breakfast featuring whole grains, fruits, and protein fuels Messi for the intense workouts and practices ahead.
      • Mindful Preparation: Messi spends a few minutes mentally preparing for his day, focusing on the goals ahead. Adding meditation to your own routine can enhance focus and clarity, and apps like Yoga Wake Up or Headspace offer guided sessions to help build this habit.

      His early start shows his commitment to maintaining peak performance both on and off the field. This disciplined approach ensures he is always prepared to tackle the rigorous demands of his training and matches.

    • Lionel Messi starting his shower routine

      7:00 am

      Shower

      After starting his day, he steps into the shower to refresh and prepare for the rigorous training sessions ahead. This routine not only energizes him physically but also helps him focus mentally, making it an essential part of the daily routine of Lionel Messi.

      • Morning Shower Routine: He uses his morning shower to feel refreshed and ready for his intense workouts and practice routines.
      • Mental Reset: This brief moment of calm allows him to focus on the challenges ahead in his training and games.
      • Cold Plunge Alternative: Starting your day with a cold plunge can be a refreshing option for those seeking an refreshing boost. Portable cold pods are a convenient way to try this practice, known for its potential to enhance circulation and energy levels.

      His shower routine highlights how small yet meaningful habits contribute to his readiness and performance. Adding such practices to your own morning routine can set a positive tone for the rest of the day.

    • Lionel Messi eating breakfast

      Breakfast

      Starting his day with his family, Messi enjoys a wholesome meal at 8 am, making this time not just about nutrition but also about connection. His meals are thoughtfully planned, reflecting the dietary guidance of Italian nutritionist Giuliano Poser.

      • Healthy Start: He enjoys a hearty breakfast featuring fresh fruits, vegetables, whole grains, and orange juice. These nutrient-rich foods provide sustained energy for his busy day.
      • Guided Nutrition: Under Giuliano Poser’s advice, he focuses on five essential foods: , olive oil, fresh vegetables, fresh fruit, water, and whole grains. This balance supports his performance and recovery.
      • Favorite Recipe: A standout in Messi’s diet is roasted chicken with root vegetables. Here’s how to prepare it:
        • Ingredients:
          • A small amount of olive oil (about two tablespoons)
          • Pinch of salt for seasoning
          • Four garlic cloves, crushed
          • One medium onion, sliced
          • A handful of carrots, peeled and chopped
          • One leek, chopped
          • Potatoes, about 700-800 grams, cut into wedges
          • Four chicken thighs
          • A few sprigs of fresh thyme
      • Yerba Mate for Energy: Messi often drinks Yerba Mate in the morning, especially on match days, for an energy boost. Yerba Mate is an excellent choice for those looking to add this drink to their morning routine.
      • Alternative to Yerba Mate: For those who prefer something different, Tenzo Matcha Green Tea is a fantastic option for a refreshing and energizing start to the day.

      Lionel Messi’s breakfast routine shows the importance of combining good nutrition with family time to start the day on a strong note.

    • Lionel Messi starting his workout routine

      9:00am

      Workout

      The Lionel Messi workout routine at 9am is designed to optimize his strength, speed, and flexibility, which are essential for excelling on the football field. He keeps his sessions dynamic, mixing different exercises to maintain peak performance and reduce the risk of injury.

      • Speed Training: He focuses on multi-directional and linear speed exercises to improve his quick movements on the field.
      • Strength Development: Weight training is a key part of his routine, helping him build the power needed for tackling, sprinting, and jumping.
      • Flexibility Work: Stretching is essential in Mhis daily workout to keep his muscles limber and minimize injury risk.
      • Varied Exercises: His training routine includes:
        • Pillar bridges for core stability
        • Knee hug lunges for hip mobility
        • Inverted hamstring stretches for flexibility
        • Pillar skips to improve coordination and rhythm
        • Hurdle hops to enhance explosive power
        • Acceleration wall drill marching for speed and endurance

      Messi’s workout routine is a well-rounded plan that complements his natural talent with disciplined training. Since he focuses on essential aspects like strength, speed, and stretching, his workout serves as inspiration for anyone looking to improve their fitness routine.

    • Lionel Messi recovering from an extensive workout

      Recovery

      Recovery plays a vital role in Lionel Messi’s ability to perform at an elite level. After every workout, he dedicates time to post-training rituals that help his body recover and prepare for the next challenge. From cooling down to specialized therapies, Messi’s approach emphasizes the importance of taking care of his body.

      • Rehydration: Messi focuses on staying hydrated after his workouts. If you’re looking to enhance your recovery, top-quality green powder supplements like AG1 can provide essential nutrients for overall wellness.
      • Cool-Down Cardio: He spends five to 10 minutes on light cardio to gradually lower his heart rate and ease his muscles into recovery mode.
      • Ice Baths: Post-training and post-match ice baths are a key part of Messi’s recovery routine, reducing inflammation and speeding up muscle recovery. Using a high-quality cold pod can be an effective way to try this method at home.
      • Stretching Routine: Stretching exercises help Messi maintain flexibility, reduce stiffness, and improve mobility for his next training session or match.
      • Massage Therapy: Regular massages alleviate muscle soreness and enhance circulation, allowing Messi to stay in top form.
      • Yoga Mat for Recovery: Adding a yoga mat to your recovery routine can make stretching and other low-impact exercises more comfortable and effective.

    • Lionel Messi with supplement pills

      Supplements To Improve Your Workout

      Supplements can play a vital role in enhancing athletic performance, supporting recovery, and promoting overall well-being. While Lionel Messi’s daily routine and success are built on disciplined training and nutrition, adding the right supplements can be a valuable addition to anyone’s fitness routine. Below are some highly effective options to consider.

      • Grass-Fed Whey Protein Isolate Powder:
        • Sourced from European dairy and cold-processed to preserve its amino acid profile.
        • Contains ProHydrolase for improved digestion and absorption.
        • Free from gums, stabilizers, and refined sugars.
        • Benefits: Supports muscle mass and strength, speeds up recovery after exercise, strengthens the immune system, and promotes overall well-being.
      • Plant Protein:
        • Made from a blend of pea and rice proteins for a complete amino acid profile.
        • A great option for those who prefer plant-based protein sources.
        • Benefits: Supports muscle growth, development, and recovery, making it an excellent addition to any athletic routine.
      • Collagen + Creatine Stack:
        • Combines the reparative properties of collagen with the power of creatine.
        • Enhances muscle strength while supporting the body’s structural foundation.
        • Benefits: Promotes muscle power, supports skin, joints, and connective tissues, and boosts cognitive performance.
      • L-Glutamine:
        • The most abundant amino acid in the body, vital for protein synthesis and immune function.
        • Benefits: Supports muscle growth and repair, provides energy to cells, and promotes gut health for better overall performance.
      • Pure NMN:
        • A precursor to NAD+, which plays a role in energy metabolism and cellular repair.
        • Benefits: May improve energy levels, endurance, and overall cellular health.

      Adding these supplements to your routine can support the demands of an active lifestyle, much like the structure and discipline seen in Lionel Messi’s daily workout routine. Whether you’re an athlete or someone looking to improve fitness, these options can help optimize performance and recovery.

    • Lionel Messi preparing for his second shower

      11:00 am

      Second Shower

      After completing his intense morning training session, he takes a refreshing second shower at around 11 am. This moment serves as a transition, helping him cool down and prepare for the rest of his day. It’s a simple yet essential part of the daily routine of Lionel Messi, allowing him to stay fresh and focused.

      • Post-Training Refresh: His second shower helps him recover from the sweat and strain of his training session.
      • Cooling Down: The shower aids in reducing body temperature and muscle tension after a rigorous workout.
      • Mental Reset: This quick routine helps him shift gears from his workout to the next part of his day, keeping his mind clear and ready for any task.
      • Hydration Reminder: Post-shower, he ensures he stays hydrated, which is a key part of maintaining his athletic performance.

      Messi’s second shower shows how even small rituals can contribute to a structured and effective routine. Including similar habits into your day, especially after a workout, can help you feel refreshed and ready for whatever comes next.

    • Lionel Messi having lunch

      Lunch

      Around midday, Lionel Messi heads home to enjoy a healthy lunch with his wife, Antonela Roccuzzo, and their three children, Thiago, Mateo, and Ciro. This meal not only fuels Messi’s demanding routine but also provides cherished family time, reflecting the balance between his professional and personal life.

      • Family Time: Lunch is an important part of Messi’s day, spent with his family to recharge emotionally and physically.
      • Balanced Meal: His lunch typically includes a mix of lean proteins, fresh vegetables, and whole grains, ensuring his body gets the nutrients it needs for recovery and energy.
      • Dietary Guidance: His meals are influenced by the advice of his nutritionist, Giuliano Poser, who emphasizes the importance of whole, unprocessed foods for optimal performance.
      • Hydration Focus: He pairs his meals with plenty of water to stay hydrated, which is essential for muscle recovery and overall health.

      His lunch routine highlights the importance of nourishing the body while maintaining meaningful connections with loved ones. Including balanced meals and quality time into your day can have a positive impact on both health and well-being, just as it does in Messi’s daily routine.

    • Lionel Messi taking a power nap

      1:00 pm

      Power Nap

      After lunch, Lionel Messi takes a well-earned break to recharge his energy. His daily nap at around 1 pm is a key part of his routine, helping him maintain the stamina needed for his demanding training sessions and matches.

      • Relaxation Time: He winds down post-lunch by allowing his body and mind to relax, creating the ideal setting for a restful nap.
      • Optimal Duration: His nap typically lasts for about an hour, from 1 pm to 2 pm, which is perfect for restoring energy without affecting his nighttime sleep.
      • Boosts Recovery: The nap aids in muscle recovery, which is essential for Messi’s performance during intense training and matches.
      • Mental Clarity: A quick nap sharpens his focus and concentration, ensuring he’s ready for the rest of his day.

    • Lionel Messi spending time with his family at home

      2:00 pm

      Quality Time With Family

      Following his mid-afternoon nap, he dedicates time to his family, especially his three sons, Thiago, Mateo, and Ciro. This part of Messi’s day is all about bonding, and creating memories, balancing his professional commitments with personal joy.

      • Family Bonding: He spends time with his sons engaging in fun and meaningful activities that strengthen their bond.
      • Relaxed Atmosphere: This time allows him to recharge mentally by focusing on his loved ones in a relaxed setting.
      • Active Play: Sometimes, Messi and his children engage in light outdoor games, which further emphasize his active lifestyle and love for sports.
      • Teaching Moments: This is also a time when he teaches life lessons and shares experiences with his sons, fostering a strong family connection.

      Messi’s focus on family highlights the importance of balancing a demanding routine with personal relationships. By dedicating time to loved ones, he ensures that his daily routine is not only productive but also deeply fulfilling.

    • Lionel Messi eating snacks

      3:00 pm

      Snacks And Extra Training

      Around 3 pm, he takes a short break to fuel up with a healthy snack before heading back to the field for another training session. This part of Lionel Messi’s day ensures he maintains peak energy levels and continues honing his skills.

      • Nutritious Snack: He opts for a light yet nutritious snack, often including fruits, nuts, or whole grains, to replenish energy without feeling too heavy before training.
      • Focused Training: This additional session emphasizes specific aspects of his game, such as ball control, agility, and precision.
      • Targeted Exercises: He focuses on drills that align with his goals, including leg workouts to build strength and endurance.
      • Skill Refinement: Extra training helps Messi fine-tune techniques that are crucial for his performance during matches.

      This post-snack training session demonstrates Messi’s dedication to staying at the top of his game. By combining proper nutrition with consistent practice, he ensures that every day contributes to his ongoing success on the field.

    • Lionel Messi resting in his home

      4:30 pm

      Rest Time

      After completing his afternoon training session, Lionel Messi takes some well-deserved rest around 4:30 pm. This downtime is essential for his body to recover and recharge, ensuring he stays energized and focused for the remainder of his day.

      • Physical Recovery: Resting after a workout helps his muscles recover from the demands of his training routine, reducing fatigue and preventing soreness.
      • Mental Relaxation: This quiet time allows him to clear his mind and relax after intense workouts and practice sessions.
      • Energy Boost: The brief rest ensures he has enough energy to engage with his family and other commitments later in the day.
      • Improved Performance: Consistent rest periods like this one are a key part of his overall strategy for maintaining peak performance.

      Rest time in Lionel Messi’s daily schedule shows the importance of balancing effort with recovery. Taking a moment to relax can enhance physical and mental well-being, making it a valuable addition to any routine.

    • Lionel Messi in team training

      5:00 pm

      Team Training

      Around 5 pm, Lionel Messi joins his teammates for their scheduled training sessions when he isn’t playing a match for Inter Miami. These sessions focus on building team chemistry, refining tactics, and enhancing physical conditioning, making them a vital part of Lionel Messi’s daily schedule.

      • Collaborative Drills: He participates in team-oriented exercises, such as passing drills and tactical setups, to strengthen on-field coordination and strategy.
      • Intense Conditioning: The sessions include rigorous physical activities, like sprinting and agility exercises, ensuring he stays at peak fitness.
      • Technical Refinement: He dedicates time to improving his individual skills during team training, focusing on dribbling, passing, and shooting.
      • Tactical Analysis: Beyond physical drills, Messi studies match footage, analyzes opponent strategies, and evaluates his own performance to adapt his gameplay effectively.
      • Simulated Scenarios: Game simulations and practice matches allow Messi and his teammates to prepare for real-life situations, enhancing their responsiveness on the field.

    • Lionel Messi having dinner with family

      8:00 pm

      Family Dinner

      After completing his evening team training session, Lionel Messi heads home to enjoy a family dinner around 8 pm. This time is not only about nourishing his body after a long day but also about spending quality moments with his wife, Antonela Roccuzzo, and their three children.

      • Healthy and Balanced Meals: His dinners are carefully planned, including lean proteins, fresh vegetables, and whole grains to support his recovery and energy levels.
      • Hydration Focus: Along with his meal, he stays hydrated to aid digestion and overall recovery from the day’s activities.
      • Family Time: Dinner is a time for Messi to connect with his family, sharing stories and moments from their day.
      • Relaxed Atmosphere: This meal offers a calm environment after a day of intense training and activity, allowing Messi to recharge both physically and mentally.
      • Nutritional Balance: His meals reflect the diet of Lionel Messi, focusing on the recommendations of his nutritionist to maintain peak performance.

      Lionel Messi’s family dinner shows the importance of combining proper nutrition with meaningful personal connections. Including balanced meals and family time in your daily routine can contribute to both physical health and emotional well-being.

    • Lionel Messi starting his sleep routine

      9:00 pm

      Sleep Routine

      After spending meaningful time with his family, Lionel Messi finishes his day and heads to bed at around 9 pm for a full night of restorative sleep. Prioritizing sleep is essential in his daily routine, as it plays a significant role in his recovery and performance on the field.

      • Early Bedtime: He ensures he gets enough sleep by turning in early, which helps his body recover from intense training sessions and matches.
      • Full Night’s Rest: A solid 8-9 hours of sleep allows him to maintain his exceptional agility, speed, and focus during games.
      • Sleep Environment: He likely ensures his bedroom is quiet, dark, and comfortable to support uninterrupted sleep.
      • Support for Better Sleep: For those struggling with sleep, a sleep supplement stack can be a helpful option. It combines science-backed ingredients to promote relaxation and improve sleep quality, aiding recovery and energy levels.
      • Mental Reset: Sleep is not just about physical recovery; it also allows Messi to recharge mentally, preparing him for another day of rigorous training and practice routines.