The Best Supplements for Men’s Health

When it comes to men’s health, choosing the right supplements can make a huge difference in energy, mood, and overall well-being.

I’ve created a video that dives into my top supplement recommendations to keep it simple and effective. Here’s a breakdown of my foundational picks along with a few additional options that target specific needs.

Watch Now: Best Supplements for Men’s Health

In this video, I walk through my go-to supplement stack for men, sharing why these choices can give you the most benefit without overloading you with unnecessary products. Please remember, these recommendations are a starting point and not medical advice—always discuss new supplements with your doctor to ensure they’re right for you.

Foundational Supplements for Men

1. Wellness Essentials for Men
This is my top foundational pick because it combines everything most men need daily in one convenient pack. Each daily packet includes:

• Multivitamin: Covers essential vitamins and minerals to fill in nutritional gaps.

• Fish Oil: Rich in Omega-3s, which support heart health, brain function, and reduce inflammation.

• Zinc: Important for immune function, energy, and testosterone production.

• Natural Testosterone Support: Supports hormone balance, which can help with energy, mood, and muscle maintenance.

I recommend Wellness Essentials because it’s simple yet effective, helping many men feel better with minimal effort.

Additional Support: Stress & Muscle Recovery

For those needing extra support beyond the essentials, these add-ons target stress management and muscle repair:

2. Magnesium
Magnesium is great for relaxation, muscle recovery, and sleep. It’s especially helpful if you’re dealing with stress or staying active, as it supports the body’s natural relaxation response and can improve overall recovery.

3. L-Theanine
This amino acid is known for its calming effects without causing drowsiness, making it ideal for reducing daily stress. It’s also a good complement to caffeine, as it helps to smooth out energy levels without the jitters.

4. Quality Whey Protein
Protein is essential for muscle repair and recovery, especially if you’re working out regularly. A quality whey protein is easy to digest and effective in helping muscles recover after exercise, ensuring you maintain lean muscle mass and support physical performance.
Here is a great one from Amazon.

Getting Started with Your Supplement Routine

Supplements are meant to support your diet, not replace it. Starting with the foundational pack and adding extra support where needed can give you a balanced approach to health that’s simple and impactful. For a full breakdown of each supplement and how to incorporate them, be sure to watch the video above.

Ready to Optimize Your Health?
If you’re ready to take your health to the next level, check out my online programs or book a call with me to get personalized guidance.

Is Your Brain Running on Low Battery?

Is Your Brain Running on Low Battery? How Creatine Supercharges Mental and Physical Performance

Ever feel like your brain hits a wall halfway through the day? Maybe you can’t focus, struggle to remember things, or just feel mentally drained. Here’s the good news: the secret to sharper thinking, better focus, and more mental stamina might be simpler than you think—creatine.

You’ve probably heard of creatine for muscles, but what if I told you it’s just as important for your brain? Think of your brain like a smartphone battery. It needs energy to keep running smoothly, but between work, stress, and life, it can drain fast. Creatine is like the portable charger your brain needs to stay at full power.

How Creatine Powers Your Brain

Your brain is a major energy hog. In fact, even though it only makes up about 2% of your body weight, it uses around 20% of your energy. And just like your muscles, when your brain runs low on energy, it slows down. That’s when you start to feel foggy, tired, and sluggish.

Creatine steps in by helping your brain cells produce and recycle ATP—the energy currency your body uses. It’s the boost your brain needs to keep firing on all cylinders, so you stay sharp, focused, and ready to tackle whatever comes your way.

Why Whole-Body Health Matters

Now, while we’re focusing on the brain, you can’t ignore the rest of your body. Healthy muscles contribute to a healthy mind. When your body feels strong and energized, it’s easier for your brain to stay in top shape. Creatine helps power your muscles and your brain, so you’re not just thinking clearly—you’re moving with purpose too.

What Parts of Your Body Use Creatine?

When we talk about creatine, most people think of it as something for athletes, but your brain loves creatine just as much as your muscles. While muscles need creatine for strength and endurance, your brain needs it to keep you mentally alert and sharp.

Creatine acts like fuel for both. If you're physically active, creatine helps your muscles recover and power through workouts. But if you're mentally active (which let’s be honest, who isn’t these days?), creatine helps your brain function better, keeping you focused and clear-headed all day long.

Where Is Creatine Found in Food?

If you're thinking, “Great, but where do I get creatine from?” here’s the answer: your body naturally makes some creatine, but it’s also found in certain foods. To maximize your creatine levels, you’ll want to include these top 5 creatine-rich foods in your diet:

1. Beef – A great source of both protein and creatine.

2. Pork – Another solid option if you’re looking to boost your creatine intake.

3. Salmon – Packed with healthy fats and creatine, a win-win for your brain and body.

4. Tuna – Like salmon, tuna gives you those brain-boosting omega-3s and creatine.

5. Chicken – Lean protein and creatine in one delicious package.

But here’s the catch: you’d have to eat a lot of these foods daily to get the creatine your brain (and body) really craves, which is why supplementation comes in handy.

What’s the Best Way to Supplement Creatine?

When it comes to creatine supplements, you want to keep it simple. The best and most researched form is creatine monohydrate. No fancy additives, no unnecessary sugars. Just pure creatine monohydrate. It’s the gold standard for both brain and muscle health.

Avoid the trendy versions that claim to be better but add unnecessary fillers or extras. Stick to monohydrate—it’s proven, it works, and it's affordable.

What Does the Research Say About Creatine and Brain Health?

So, why should you care about creatine for your brain? Well, the research is pretty exciting:

1. A study found that supplementing with creatine improved working memory and intelligence in healthy adults. Imagine being able to focus more clearly at work or remember things more easily—creatine can help with that.

2. Another study showed that creatine supplementation helps people recover from mental fatigue faster. So, if you're burning out quickly after long periods of concentration, creatine could be a game-changer.

3. And if you're feeling the effects of aging on your brain, research shows creatine can also help older adults improve their cognitive function.

What About Muscles? What’s the Research on Creatine for Physical Performance?

Creatine’s reputation in the fitness world is well-deserved. Here's what science says about its impact on your muscles:

1. Studies have shown that creatine helps increase muscle mass and strength, especially during high-intensity training.

2. It’s also been proven to reduce muscle damage and soreness after intense exercise. So, if you're tired of feeling sore after your workouts, creatine could speed up your recovery.

3. Another study highlighted that creatine helps improve endurance, meaning you'll last longer in the gym (or during any physical activity) without burning out as fast.

Are There Any Side Effects?

Creatine is generally safe for most people, but like anything, moderation is key. Some people might experience bloating or stomach discomfort if they take too much at once. Staying hydrated helps prevent these issues, so drink plenty of water when supplementing with creatine. And if you have any pre-existing kidney conditions, check with your doctor before starting creatine.

How to Take Creatine for Best Results

For best performance, most people take around 3 to 5 grams of creatine monohydrate per day. You can mix it into water, a smoothie, or your post-workout shake.

Here's a tip: creatine works best when you take it consistently. It's not a quick-fix supplement; think of it more like filling up a fuel tank. It takes some time to saturate your muscles and brain with creatine, so take it daily for at least 2-4 weeks before expecting to see results. And if you’re wondering how long to stay on it—good news: you can safely take creatine long-term to keep enjoying the benefits.

Wrapping It Up: Why Creatine Should Be on Your Radar

Creatine isn’t just for gym enthusiasts—it’s for anyone who wants to boost their brain power, improve focus, and support overall health. From helping your brain stay sharp to giving your muscles the energy they need to recover and perform, creatine is a simple, effective way to upgrade your health routine. Whether you get it from food or a high-quality supplement like creatine monohydrate, adding this powerhouse to your daily life can make all the difference in how you think, feel, and move. If you’re ready to start feeling the benefits, now’s the time to give creatine a try!