👋 Hi there pal
In June 2024, I had a complete blood take a look at with 65 markers to get an correct overview of my state of well being.
4 months later, this Wednesday, I’m because of have one other blood take a look at. For the reason that first blood take a look at, I’ve began to combine dietary supplements into my routine.
💊Why am I supplementing in any respect?
My weight loss program was already at an excellent stage – a 9/10, I might say.
I train 5 occasions per week and stroll a mean of 10,000 steps a day. My sleep can be strong, though there’s nonetheless room for enchancment. So I optimized the three primary pillars of sport, vitamin and sleep earlier than I turned to dietary supplements.
💡
That is an expertise report. As everyone seems to be particular person, I don’t need to make any suggestions, however merely share what works for me.
👀My each day complement routine at a look
Within the morning I begin with Nutty Pudding, a protein powder with soy milk, dried blueberries and macadamia nuts. In the mean time I exploit the pre-made model from Bryan Johnson, however I normally make it recent myself.
I then drink Bryan Johnson’s Longevity Combine and take 8 of his beneficial capsules.
🥛Longevity Combine: My private favourite! With substances similar to creatine, glucosamine, ashwagandha and L-glutathione, it helps the muscle tissues, mind, joints, liver and immune system.
💊NAC + Turmeric + Ginger: This mix is easy and efficient – with simply three substances which have a optimistic impact on the liver, lungs, digestion, joints and anti-inflammation.
💊Crimson Yeast Rice + Odor-Free Garlic: Helps cardiovascular well being and the immune system.
💊Important Softgel: Comprises essential vitamins similar to vitamin Okay, astaxanthin and lutein for bones, coronary heart, eyes and pores and skin.
💊Multivitamins/Important Capsules: A number of substances, which is why I proceeded cautiously and ordered many of the substances individually from Amazon, eBay or different distributors to really feel my manner in progressively.
Extra dietary supplements:
- Collagen (12.5g)
- Inulin (probiotic, 2.8g)
- Fish oil (EPA & DHA, 2000mg)
- Iron (12.5mg)
- Whey Protein Isolate from edubily (excessive top quality)
- EAA Powder from edubily (excessive top quality)
In response to Bryan Johnson, his complement stack is designed for every particular person and supplies clinically related doses of every ingredient.
I take 300mcg of melatonin within the night. Most melatonin dietary supplements are grossly overdosed at 1mg or extra, which results in excessive fatigue for me the following day. 300mcg is ideal for me and based on Oura measurements, it helps me get extra deep and REM sleep.
That is an preliminary overview of my complement routine. Sooner or later I’ll go into extra element in regards to the particular person elements.
Have an incredible week!
xx Lukas ☀️
Issues I like, have and/or suggest:
Pores and skin, hair, enamel:
Dietary supplements I used/have used and in addition suggest:
Different Dietary supplements I exploit frequently
GOS – Galacto-Oligosaccharide 180 Kapseln – Made in Germany – Hochreines Präbiotika – prebiotisches Nahrungsergänzungsmittel ohne Zusätze – 100% Natürlich – BIOTIS Inside
Eisen – 365 Tabletten mit 40 mg reinem Eisen + natürlichem Vitamin C – Premiumrohstoff: Eisenbisglycinat (Eisen-Chelat) – Hochdosiert – Vegan – I did some analysis utilizing Perplexity’s analysis characteristic and it seems that heme iron (as in Proferrin Clear) just isn’t actually accessible in Europe. (Very simplified) Ferrous bisglycinate is the very best different – it’s properly absorbed and straightforward on the abdomen. Beneficial: Bonusan Iron Complicated or Heidelberger Chlorella Iron Bisglycinate Capsules.
Omega 3 vegan – 120 Kapseln – Hochdosiert mit 1.500mg Algenöl professional Tagesdosis – Premium: Markenrohstoff life’s®Omega – Laborgeprüft – Schadstoffarm – Hochdosiert
