The People, Process, & Progress Podcast - Start 2023 Strong with these 5 Supplements | Foundations Friday 78

Episode Date: December 30, 2022

On this FF78 I’m going to share the top 5 supplements I take every day that I feel help me maintain good health and get better sleep.The Supplements:Krill Oil - https://www.healthline.com/nutrition/krill-oil-benefitsGlucosamine - https://www.healthline.com/nutrition/glucosamineTurmeric - https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmericWhey Protein - https://www.bodybuilding.com/content/your-expert-guide-to-whey-protein.htmlCreatine - https://www.bodybuilding.com/content/ultimate-guide-to-creatine.htmlMore "Stuff I Use" at https://kevtalkspod.com/stuff-i-use/Have a plan | Stay informed | Get involved

Hello, listeners. Welcome to the last Cap Talks podcast of the 2022 year. Thanks so much for being here. This is Foundations Friday 78. Start 2023 stronger with these five supplements. So I'm a pretty active 48-year-old man. You can see some of this if you go to the Penelope Fitness Club on the YouTube channel. I exercise in some form each morning, heavy lifting, jujitsu, yoga, high intensity interval training, or just a nice walk like I did this morning with my wife and my dogs. To me, exercise is as much for my brain as it is for my body. So in this episode, Foundations Friday 78, I'm going to share the top five supplements that I take every day

that I feel as a 48-year-old guy help me maintain good health and honestly get better sleep. But of course, there's a caveat with any food health supplement kind of suggestions, and that's I'm not a physician or nutritionist. I'm sharing what I take daily that I truly feel works for me. I'm not speaking on behalf of my company, any company I've worked for. And please note, when you do research, and even the links that I'll have in the show notes, you'll see more research is needed, right? That's a research thing. It's a common thing when looking up supplements to take. And so yeah, do your research to do more research, look across a few sites, other sources that you may know of. And of course, before you start any supplements or an exercise program, talk to your doctor. So thank you again so much for being here.

More information available on KevTalksPod.com. Let's jump into the number one supplement that I have taken for years, and it is krill oil. You've probably heard of fish oil. Well, krill oil is extracted from krills, those little shrimp things, and both fish oil and krill oil are great sources of omega-3 fatty acids. Those are good fatty acids. And I'm going to talk about with each of these supplements, what it is, what the benefits are, the suggested dose, dose what i take and then if i saw it or it was mentioned specifically what what not to exceed so krill's got a lot of benefits i was turned on to this from listening to joe rogan and jocko willink on their podcasts did some research on my own and i've been taking krill oil from on it so what are the benefits of krill oil? It's a good

source of healthy fats. It helps fight inflammation. It might reduce arthritis and joint pain. And again, I say might, and you'll hear might and may. That seems to be common words in research because there's no 100% guarantees for some things, it seems. Krill oil can help improve blood lipids and heart health, particularly because you get those omega-3 fats, DHA and EPA, which are part of the krill oil composition. It may help PMS symptoms. So that's a pretty good thing, help reduce pain and cramping and things. And it's easy to help or easy to add to the daily routine, right? So you let your pills out and you take them each day or get into that routine. The suggested dose from healthfund.com is 250 to 500 milligrams a day. I take about 1,000 milligrams of krill oil a day, and that seems to work well for me.

But again, consult your physician or test it out and see how it works for you. The next supplement that I've taken for quite some time as well is glucosamine. It's usually with chondroitin, but it's an amino sugar that helps develop and maintain cartilage within the joints. So for me doing jujitsu, if I run or lift things, my knees are sore. I've had one knee operation already on a torn meniscus and my joints get a little more sore these days as I'm 48 years old. So glucosamine is a staple. It's part of a product they take called Joint Warfare. It's from Jocko Fuel. I have a link to that on the website. You can go to kevtalkspot.com and look at stuff I use. Actually, look that up and it will take you to the page. And you can also get a 10% discount. So a quick plug there. If you use Penelope NNELL10, you'll get some money off.

So what does glucosamine do? So it may reduce inflammation. For me, I feel like it does. It supports healthy joints. It treats bone and joint disorders. They use glucosamine in the treatment of bone and joint disorders. The suggested dose is, typical dose is 1,500 to 3,000 milligrams per day. I take 750 milligrams just because the three caplets that I take that are part of joint warfare, that's what they equal for that dose. And it seems to work combined with the krill oil for overall. Plus this next supplement that I take that's part of the Jocko Joint Warfare, and that's turmeric. You've probably heard of it. It's pretty popular. It's also been around for

thousands of years and used particularly by folks in India, but very popular in America as well. That's where I am. So the spice is known as turmeric, maybe the most effective nutritional supplement in existence. These compounds are called curcuminoids. The most important one is curcumin, and curcumin is the main active ingredient in turmeric. So this is, again, from healthline.com. What are the benefits? It's a pretty long list, and it's pretty awesome. Natural anti-inflammatory compound, increases antioxidant capacity of the body, may improve

brain function by increasing levels of brain-derived neurotrophic factor, which means memory and learning. It may lower the risk of heart disease, and it does that by improving the function of the endothelin. That's the lining of the blood vessel, so it keeps them strong. They don't thin or harden as much. It may help prevent cancer. It may help treat Alzheimer's disease.

Helps reduce inflammation for patients with arthritis. So again, there's a common theme here for a 48-year-old right? Or as you get older to reduce inflammation, to protect your joints, this helps those, you know, krill oil and glucosamine that I talked about. It may help against depression, right? And there was a study that's referenced from healthfund.com where it's as effective as an antidepressant. If you take turmeric regularly, the suggested dose from the health line article is 502,000 milligrams a day. I take 400 milligrams a day. Again, that's part of the Jocko joint warfare mix. You could supplement and I've taken different mixes where I've taken a different product that had glucosamine and contortin with

turmeric in it. You can find tons of that. I have links to what I take on the website, but again, you can take a whole bunch of other things. The fourth supplement that I've also taken for a long time is whey protein, usually in the form of protein shakes. What is whey protein? So it's one of the two proteins found in cow's milk. The other is casein. So it's 80% casein and 20% whey.

And one of the articles, so for this article, this is from bodybuilding.com. And so is the next one, because they have to do with really exercising those. And I figured, you know, who better than folks whose whole job and focus and some of these articles are from nutritionist trainers, PhDs, is bodybuilding, right? Making muscles work better. And for me, that's where I want to keep going very well in my late 40s, early 50s coming up a few years. So an example of the whey protein that they talk about, you've probably seen these big protein things, right, in stores, at Dick's Sporting Goods, in the supplement section. But whey protein is also that stuff that floats on the top of the yogurt. Now, that hasn't been processed yet.

You shouldn't just go drink a whole bunch of the top of yogurt things. And I mentioned that in an article. But what does it do? What does whey protein do? So the biggest benefit is it boosts the effects of resistance training, i.e. weightlifting or pushups or something, right? Where it increases your strength and it can increase your lean body mass and it can help reduce body fat. That's pretty awesome. It's, as they say in their article, maybe the most required quote required substance for exercising. So the other thing it does is it supports healthy weight loss by boosting your metabolism and actually may help reduce hunger because it keeps your body satiated more and

you're not as hungry. So if you have a protein shake, which I do, so my typical thing is I'll get up at five 30 or six. And if I've worked out, I'll work out for half an hour, 40 minutes, depends on how long. And then immediately after that, I'll drink a protein shake. And that has to do with probably research you might find on your own is should I drink this before? Should I drink it after? I like the balance of this article from your expert guide to whey protein. And again, I'll link to all these on have 25 to 30 milligrams before or after workouts. I take it's per scoop from and I take Jocko MOLK, M-O-L-K, protein. But I've taken stuff from GNC and other products. And the average seems to be about 25 milligrams.

But what I take now is 22, but I'll do heaping scoops. So I take probably between 22 to 25 milligrams after workouts. And then I might do that again as a snack if I'm trying to kind of not eat as much throughout the day. Or just get extra protein because maybe I've exercised and I've done jujitsu and it's going to help my recovery and it's going to help my strength. And whey protein, it's relatively inexpensive and it's really easy to mix together. You can put it in those hand shakers with some milk and just shake it. I like putting it with ice and the whey protein and maybe some bananas and I use banana flavored milk from Jocko Fuel. Again, I have a

link to that on my website and it tastes pretty good. Or I'll do chocolate whey protein, some peanut butter to get a little extra calories and some coffee. So it's kind of like a fancy coffee drink. So that's just me, but whey protein, really good stuff. The last supplement that I take and may not be for everybody is creatine. And I've heard of creatine. I took creatine when I was a young teenager. I just let my 16 year old start taking it because it's really good for you and it is really well researched. So what is creatine? Creatine is a naturally occurring non-protein amino acid compound that is in red meat and seafood. So the human body stores protein in the form of phosphocreatine in skeletal muscle as it

plays a prominent role in maintaining energy availability. And energy, when we get older, is important. So what are the benefits of creatine? Performance gains, right? It helps you increase your strength, your muscle mass, and speed if that's the kind of workout you do. It improves your muscle recovery and improves heat tolerance during exercise. It is enhanced recovery from mild to moderate traumatic brain

injury, enhanced recovery from ischemic heart events. So when your heart's not getting enough oxygen, you have some sort of event that helps you recover from that. It's an effective tool for managing cholesterol as you age. And again, that's a huge thing as I'm in my late 40s and cholesterol and I can work on diet and everything, but it's good to have the supplement to help a little bit more. It's beneficial for postmenopausal women to keep muscle mass. So that's a pretty awesome benefit as well. So the big question with creatine, how much should I take and how often? So there's a couple of camps in the research I've done or folks that I talk to that do bodybuilders or that train with the jiu-jitsu.

And one camp is you load it up with a bunch, 20 to 25 milligrams a day for five to seven days or three to five days, basically a week. And that's to saturate your muscles with the creatine to get all those benefits we talked about. And then it's in there. And then after that, then you just take three to five milligrams a day. Advice I was given from someone that's a bodybuilder and trains jujitsu and other stuff regularly is just take five milligrams a day and just take it every day and you'll build up. So what's the difference? It's like anything in medicine, right? A bolus is I'm going to give you a whole bunch of this to get the better impact quicker as

opposed to a maintenance dose where you're just going to take this and eventually you'll have the same benefit. So there was really not a big benefit explained to me of loading up, particularly if you're just taking it to maintain and get all those benefits ongoing. So I didn't load it up. I take about three and a half, sometimes seven milligrams a day. If I did a day of heavy lifting and you think, oh, I want a little extra boost, but usually I take one pill. I get mine from GNC. It's creatine monohydrate, which is probably important to mention. That's the kind that I take.

And that's one of the most well-studied nutritional supplements there is with super positive gains. And again, a caveat to all the stuff that I've talked about so far that has benefits, that's been researched to the krill oil, the glucosamine, the turmeric, the whey protein, and the creatine is you have to make sure these are healthy for you. There are contraindications for any substance you put in your body to whatever else you may be taking medication-wise or what health condition you're in. So talk to your doctor, get really good information. I hope this was helpful. Again, I'll link to each of the sources that I used that explained what these are, the benefits,

so I could kind of standardize those. The two resources I used were healthline and bodybuilding.com. Really good resources, really good write-ups. Thank you so much for being here on the last episode of the KevTalks podcast, this foundational Friday, five supplements to start your 2023 stronger. I look forward to starting 2023 stronger for this whole program. I've got some great discussions and interviews lined up. We're going to learn how to start a project management office. We're going to get some civil war history. We're going to talk about product management and a whole bunch of other stuff, some comedy

in there as well. It's going to be really cool, a really diverse group of folks from different walks of life that are doing different things. And I really love that part about podcasting. You can listen to whoever you want. And on this show, we'll have a variety of folks and folks that I've reached out to that were kind enough to say, yes, I would love to talk to you and share my story or the story of my organization. So thanks so much for being here on the KevTalks program, on the KevTalks podcast. Please check out KevTalksPod.com for all the back issues and all these supplement links and

just other information. So thanks so much. I wish you all a happy 2023 and Godspeed.