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Welcome back to the What Supp Blog, your first stop for life supplementing tips and tricks. Today’s post is going to be a short collection of tips and choices I’ve picked out regarding supplements for general health and well-being.

I’ve recorded these over the years from podcasts and books, on occasion noting the expert whose advised and on occasion not. Hopefully there might be something that is of use, if so let me know in the comments!

So first up is a few general tips on quality control. If choosing any supplemental mineral look for a chelated form as it passes the blood brain barrier (most will end with a A). On top of this, avoid buying oxide minerals (ex zinc oxide) as these are the poorest of qualities.

Many multi vitamins often get (rightly) slated due to their poor quality. If you want a good one you can trust, try the multi vitamin O.N.E by pure encapsulations.

Next up, one for my American cousins, or anyone purchasing supplements from the states. When buying supplements from the US, look if they are USP and/or NSF certified. This is for quality assurance.

Rhonda Patrick, of Joe Rogan fame, is a big proponent of Vitamin D. This is especially for those who aren’t getting much daily sunshine. She advises 4000 IUs taken with a vitamin k2 supplement as a good daily dosage. Vitamin k2 has been seen to aid in blood clotting, heart health and bone health.Elsewhere Vitamin k2 has been advised at 100 micrograms ever other day, so maybe play about with it.

Reducing inflammation, especially low level systemic inflammation is a must. Curcumin has been famed for its anti inflammatory efforts within the body, but it all comes down to how well it can actually be absorbed. Try Curcumin muriva as it’s reported to have the best bioavailability. A good brand, also via Rhonda Patrick’s advice, is Thorn.

Keeping in line with with reducing inflammation, got one for your brain. Omega 3 fatty acids are abundant in fatty fish but more palatable in supplement form. Try 2 grams a day from either herring roe or krill oil. There has been some controversy about these supplements often becoming oxidised thus negating any potential benefit. Try Nordic naturals brand.

Some of the health dangers of highly processed seed oils and how they negatively effect you when oxidised, have also been well published. Author of best sellers the salt fix and longevity solution; James DiNicolantonio, advises a dose of 5 grams of glycine & and 6 grams of spirulina. Taken before consumption this may serve to counter the affects of being exposed to them, such as at a restaurant for example.

Talking of the the all natural super supplement that is spirulina, when purchasing its best to ensure it’s been produced from Taiwan and grown outdoors. To learn more about this supplemental power house algae, read this previous post; http://whatsuppblogblog.com/2017/06/30/snack-hack-8-spirulina-the-superfood-pond-scum/

Super life author Darin Olien gave his top two supplements – coffee fruit & tumerone. Coffee fruit contains chemicals called procyanidins which are known to protect brain cells, as well as a unique profile of polyphenols that may well relate to its ability to raise Brain-derived neurotrophic factor, (BDNF) so dramatically. Tumerone is a natural compound found in turmeric and is showing pretty impressive results for its ability to aid stem cells and brain growth.

Ok, last off we have probiotics. The gut health promoting effects of these support everything from mental health to immune function. The daddy of the all? VSL number 3 probiotic, unflavoured, recommendation via Dr Rhonda Patrick again. For a little more on probiotics and prebiotics, check this short previous post; http://whatsuppblogblog.com/2017/04/27/snack-hacks-5-prebiotics-vs-probiotics/

Alrighty, hope there’s a few tips to help you on your way. Till next time.

Today’s recipe is a satiating low sugar containing desert that is as simple as they come and the perfect addition to not just a low carb or ketogenic meal plan, but pretty much for anyone with a pulse.

The main recipe is tinned coconut milk but you can make it using double cream too. The other key ingredient is 100% cocoa powder. Raw cacao is packed full of antioxidants and can be truly beneficial when taken in moderation. Check out this old post for more information around the impressive power of cocoa; https://nutrition4fighters.wordpress.com/2017/03/05/chocolate-a-superfood/

Ingredients

– 400g coconut milk(put the tin in the fridge overnight if you remember)

– 2 tablespoons cocoa powder, sifted

– 1 teaspoon stevia (optional)

– 1-2 teaspoons vanilla extract (or pure vanilla seeds)

– Pinch of decent quality salt

To serve: Cocoa nibs & fresh berries (both optional)

Directions

1. Whisk the coconut milk until all combined and add the stevia* and vanilla.

2. In another bowl sift together the cacao powder and salt and fold into the coconut mix.

3. Dish in small bowls or silicone cupcake moulds. Leave this to chill for at least 2 hours to let firm up.

4. Serve with fresh fruits and cacao nibs. They are very moorish so you’ve been warned!

* You can replace the stevia by 2 tablespoons of maple syrup

Welcome back to the What Supp Blog and the ‘what the experts say’ series. Today’s short read will be curtesy of fitness trainer and bio hacker supreme, Mr Ben Greenfield. This plan was discussed particularly with longevity in mind, trying to strike a balance with regular heavy training and the nutritional strategies that requires.

I’ve done a few tips from Ben, particularly how to cook the perfect steak, so have a look! (http://whatsuppblogblog.com/2018/11/24/ben-greenfields-recipe-for-cooking-the-perfect-steak/).

Right, so Ben is a serious proponent of intermittent fasting which has been seen to have a number of healthy effects on longevity. Here are the standout points from his weekly eating plan:

– A daily 12 to 16 hour fast. So this would include an overnight fast and could likely look something like stopping eating or drinking anything other than water after 8pm then breaking the fast anywhere between 8am and 12pm the following day.

– One 24 hour fast a week. He stated this will typically be Saturday after dinner in the evening to Sunday dinner time.

– Meatless Monday. So this is a pretty self explanatory one. Ben has discussed the reduction of protein reducing oxidative damage thus improving longer term cellar health. He also has spoken about reducing protein on low training volume days to 0.5 grams per pound of body weight (around 1.1 grams per kg of bw) as well as cutting it out one day a week.

Ben has also previously advised, in regards to protein intake, 0.7/0.8 grams of protein per pound of body weight (or around 1.4/1.7 g/kg of bw) for active people when training hard. Highlighting research saying that there’s not much effect from having over this.

on a more general note, from what I’ve heard and read from bed he essentially follows a “paleo” type diet with focus on whole foods, grass fed/wild caught fish & meats, offfal, fermented foods and plenty of veg, particularly cruciferous vegetables. He doesn’t exclude carbs and even enjoys homemade sourdough bread!

Ok, hope this helps! Please like, share and leave a comment.

Welcome back to the What Supp Blog, the one stop shop for total human optimisation! So today’s post is just a brief and simple one. People of the world, I give you.. the adaptogen.

Adaptogens are a unique class of healing plants: They help balance, restore and protect the body. Adaptogens are herbs and fungi that help your body to adapt and I’ll go on to list some of the common ones below. Firstly though let’s break down what makes an adaptogen what it is. Most importantly they help your body deal with stress so you can swap being stressed, tiered and overworked for:

• Restored balance

• Energy

• Resilience to occasional stress

Adaptogens help the body’s own ability to heal. There are 3 rules that an adaptogen must adhere to to be classified as such. These are;

1. It must be safe in normal doses and not addictive, (for example, the opposite of how coffee works!).

2. It’s none specific and as such, works multiple body parts.

3. It has the ability to modelate, meaning it enhances. An adaptogen is not inherently a stimulant and not inherently a sedative or suppressant.

Right, so there are the 3 essential components, here are some examples of adaptogens you can purchase when your out and about:

– Panax Ginseng

– Holy Basil

– Ashwagandha

– Astragalus root

– Licorice root

– Rhodiola

– Cordycep mushrooms

– Reishi mushrooms

– Chaga mushrooms

Alright, hope this has inspired some deeper reading and research on what is an essential for the rigours of modern living.