Developing a Rationale Approach to Supplementation for Health & Performance | Episode 106
Main Takeaways
Supplements encompass non-prescription compounds that augment nutrition, prescription drugs, and behavioral protocols.
Foundational supplements are designed to establish a foundation or provide insurance for basic physical and mental health and performance optimization.
These supplements include vitamins, minerals, foundational compounds, adaptogens, probiotics, and prebiotics.
Single-ingredient formulations are superior for all categories except foundational supplements, where having a few ingredients in a supplement is advantageous.
Adaptogens improve the body and brain's ability to buffer against stressors, and they are difficult to get from foods.
Probiotics and prebiotics support gut microbiome health, but extended use of supplements may have negative side effects, so it's better to focus on intake through food.
Behavioral tools are the best first step in correcting sleep issues, such as avoiding caffeine after 2 pm and not eating within 2 hours before bedtime.
For sleep issues, consider supplements such as Magnesium Threonate or Glycinate, Apigenin, or Theanine, and try one at a time for one week to see what works best.
Hormone optimization can be achieved through behavioral tools and two categories of supplements: broadband support for multiple hormones and supplements designed to increase/decrease specific hormone pathways.
Broadband supplements include Shilajit, Ashwagandha, L-carnitine, and Maca root, while specific hormone pathway supplements include arginine, peptides, and Fadogia acrastis. It's important to be vigilant about cycling and dosing.
