Why Should I Take Creatine?
Creatine is one of the most researched and effective supplements available. It works by replenishing
your body’s primary energy system (ATP), which supports both physical performance and cognitive
health. While everyone can benefit, women in particular tend to have 20–30% lower natural creatine
stores, making supplementation especially useful. Dosing: A daily intake of 5–10 grams is sufficient for
most people. Athletes or individuals undergoing intense training may benefit from 10–20 grams, while
higher doses (up to 30 grams) have been studied in specialized cases such as concussion recovery
and neurological health. Over time, the body reaches a saturation point, so more is not always better.
Key Benefits of Creatine Improves strength and power output during training Supports lean muscle
growth Enhances cognitive function and reduces mental fatigue May assist in recovery from
concussion and neurological injury Shows promise for long-term protection against Alzheimer’s and
Parkinson’s Supports bone health when paired with resistance training Provides more consistent
energy for daily activities
Supported by Research
– Rawson ES, Venezia AC. (2011). Use of creatine in the elderly… Aging Research Reviews.
– Smith-Ryan AE, et al. (2021). Creatine supplementation in women… JISSN.
– Bender A, et al. (2008). Creatine supplementation in traumatic brain injury… Neurorehabilitation and
Neural Repair.
Why Should I Take Fish Oil?
Fish oil is rich in omega-3 fatty acids (EPA and DHA), which play a vital role in cardiovascular, brain,
and joint health. Since the body cannot produce enough omega-3s on its own, supplementation is an
effective way to meet daily needs. Both active individuals and athletes may especially benefit due to the
anti-inflammatory and recovery-supporting effects of fish oil. Dosing: A typical range is 3–12 grams per
day, depending on activity level. For lower activity lifestyles: 3–8 grams daily is often sufficient. For
athletes or those training multiple times per day: 8–12 grams daily may optimize recovery, joint
function, and performance. Benefits usually become noticeable after 2–6 weeks, as the body adjusts
and incorporates the fatty acids into cellular structures.
Key Benefits of Fish Oil Supports cardiovascular health and healthy cholesterol levels Reduces
systemic inflammation Improves joint health and mobility Enhances brain function, focus, and mood
stability May lower risk of neurodegenerative conditions Aids in muscle recovery and reduces soreness
after intense training
Supported by Research
– Calder PC. (2017). Omega-3 fatty acids and inflammatory processes… Biochemical Society
Transactions.
– Rimm EB, Appel LJ, et al. (2018). Marine n-3 fatty acids and cardiovascular disease… Circulation.
– Bloch MH, Qawasmi A. (2011). Omega-3 fatty acid supplementation for ADHD… JAACAP.
Why Should I Take Vitamin D3 and K2?
Vitamin D3 and Vitamin K2 work together to support bone health, immune function, and cardiovascular
protection. While Vitamin D3 helps your body absorb calcium, Vitamin K2 directs that calcium into your
bones and teeth instead of allowing it to deposit in arteries or soft tissue. Dosing: For most individuals,
5,000 IU of Vitamin D3 with 150–300 mg of Vitamin K2 daily is effective. If you spend a lot of time in
direct sunlight, 5,000 IU may be enough. During winter or months with limited sun exposure, 10,000 IU
daily for 2–3 months is often recommended. Always pair Vitamin D3 with K2 to ensure calcium is
properly utilized.
Key Benefits of Vitamin D3 + K2 Enhances calcium absorption and bone strength Directs calcium into
bones and teeth, reducing risk of arterial calcification Supports immune system function and resilience
Improves muscle strength and reduces fall risk in older adults Contributes to cardiovascular health and
circulation May support cognitive health and reduce risk of mood disorders
Supported by Research
– Schurgers LJ, et al. (2012). Vitamin K2 supplementation improves arterial stiffness… Thrombosis and
Haemostasis.
– Bischoff-Ferrari HA, et al. (2004). Effect of Vitamin D on falls… JAMA.
– Pilz S, et al. (2011). Vitamin D and cardiovascular disease prevention… Nature Reviews Cardiology.
Why Do People Recommend Whey Protein and Whey
Isolate?
Whey protein is one of the most efficient and well-studied protein sources available. It has the highest
absorption rate of any protein supplement, making it ideal for muscle repair and recovery after exercise.
Whey isolate is a refined form, containing fewer carbs and fats, which can make it easier to digest for
some individuals. Whey is not a replacement for whole foods but a convenient way to boost protein
intake when whole food isn’t practical.
Key Benefits of Whey Protein Provides the fastest absorption of any protein supplement Rich in
essential amino acids, including leucine for muscle growth Supports muscle recovery and repair after
training Convenient, portable, and easy to mix Whey isolate may reduce digestive issues for
lactose-sensitive individuals
Supported by Research
– Tang JE, et al. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate… J Appl Physiol.
– Phillips SM. (2016). The impact of protein quality on resistance exercise outcomes… Nutrition &
Metabolism.
– Tipton KD, Wolfe RR. (2004). Protein and amino acids for athletes… J Sports Sci.
Why Should I Focus on Muscle Growth More Than
Cardio?
While both strength training and cardio are important, building muscle provides a wider range of
long-term benefits for health, body composition, and longevity. Muscle acts like a metabolic engine —
the more you have, the higher your basal metabolic rate (BMR), meaning more calories burned at rest
and activity. Cardio is valuable but should complement, not replace, lifting.
Key Benefits of Prioritizing Muscle Growth Supports longevity and lower mortality risk Increases
basal metabolic rate for easier fat management Enhances mobility and reduces injury risk Improves
insulin sensitivity and metabolic health Reduces joint pain with better muscular support Improves
overall quality of life and performance
Supported by Research
– Srikanthan P, Karlamangla AS. (2014). Muscle mass index and longevity… Am J Med.
– Wolfe RR. (2006). The role of muscle in health and disease… Am J Clin Nutr.
– Phillips SM, Winett RA. (2010). Resistance training and health outcomes… Curr Sports Med Rep.
Why Is Sleep So Important?
Sleep is one of the most powerful factors in health, recovery, and performance. During sleep, the brain
clears waste, muscles repair, and hormones reset. Chronic sleep debt leads to grogginess, reduced
focus, cravings, and long-term health risks. Most adults need 6–9 hours, with 7 being the sweet spot.
Key Benefits of Sleep Supports muscle recovery and performance Balances hormones for fat loss
and energy Improves cognition, learning, and focus Reduces risk of chronic disease Boosts immunity
Enhances mood and motivation
Supported by Research
– Walker MP. (2017). Why We Sleep… Scribner.
– Spiegel K, et al. (2004). Sleep debt and endocrine function… Lancet.
– Watson NF, et al. (2015). Sleep duration recommendations… Sleep.
Why Is Calorie Intake the Real Measure of
Metabolism?
Your metabolism is the total energy your body uses each day. Calories fuel everything, from survival to
exercise. Food quality matters, but calorie balance dictates whether you gain, lose, or maintain weight.
Even eating clean foods in excess leads to fat gain.
Calorie Balance in Simple Terms Maintenance: Intake = Expenditure → Weight stable Surplus:
Intake > Expenditure → Weight gain Deficit: Intake < Expenditure → Weight loss
Supported by Research
– Hall KD, et al. (2015). Energy balance and body weight regulation… Am J Clin Nutr.
– Thomas DM, et al. (2014). Exercise interventions and energy balance… Obesity Reviews.
– Heymsfield SB, et al. (2014). Body weight regulation… Int J Obes.
Why Should I Take Magnesium Glycinate?
Magnesium is a vital mineral involved in over 300 biochemical reactions, supporting muscle function,
energy production, and nervous system regulation. Magnesium glycinate is one of the most
bioavailable forms, known for its calming effect and minimal digestive issues compared to other forms.
Dosing: Typical intake is 200–400 mg daily, often taken at night for relaxation and improved sleep
quality.
Key Benefits of Magnesium Glycinate Supports muscle relaxation and reduces cramps Improves
sleep quality and reduces stress Enhances energy production and recovery Supports cardiovascular
and bone health
Supported by Research
– de Baaij JH, et al. (2015). Magnesium in health and disease… Physiol Rev.
– Wienecke T, et al. (2016). Magnesium and migraine prophylaxis… Cephalalgia.
– Rondanelli M, et al. (2021). Magnesium supplementation and sleep quality… Nutrients.
Disclaimer: This information is for educational purposes only and should not replace professional
medical advice. Please consult a healthcare provider before beginning any supplement or training
program.
