Displaying items by tag: metabolic health

1. Creatine

2. Omega-3s

3. Vitamin D3 & K2

4. Magnesium Glycinate

Here's why ...

1. Creatine isn't just for gym bros, it's for longevity.

It helps preserve muscle & strength, which declines 3-8% every decade after 30.

It also boosts brain energy & may protect against depression & cognitive decline.

2. Omega-3s

Fish oil is brain & heart insurance.

EPA + DHA lowers inflammation, improves blood flow, supports memory, & protects against heart disease.

Most older adults don't get enough through diet, & when paired with the next supplement, it has been shown to reduce biological ageing.

3. Vitamin D3 + K2 

As we age, our ability to synthesise vitamin D from sunlight drops. D3 supports immunity, muscle strength, & bone health.

Pairing it with K2 ensures calcium goes into the bones, not arteries. This combo helps prevent fractures & heart disease.

4. Magnesium Glycinate

Magnesium powers 300+ reactions in the body, including sleep quality, muscle recovery, & heart rhythm.

The glycinate form is gentle on the stomach & calming for the nervous system, making it perfect for ageing parents who want deep, restorative rest.

Other supplements I'd consider:

Multi-vitamin for nutrient insurance

L-theanine for mood & stress relief

CoQ10 supports heart health & energy

Glycine improves sleep & supports collagen

Supplements aren't mandatory, but they help, especially if you're not getting enough through natural means.

Dan Founder - Fitness Coach

Why?

Sleep is the longest period you go without drinking, so hydrating upon waking helps flush out toxins & rehydrate every cell. (avoid table salt for best results)

Are you dehydrated?

Drinking more water doesn't necessarily mean better hydration. Without electrolytes, most of that water never makes it into your cells, where it's needed the most.

Electrolytes are electrically charged minerals (sodium, potassium, magnesium) that enable fluid transport, muscle function, & brain signalling. Think of them as the "currency" that moves water into & out of cells.

Why do we need electrolytes?

Studies show that even mild dehydration (1-2% body weight loss) can impact mood, memory & concentration. Electrolytes stabilise brain cell communication, critical for mental sharpness & reducing mental fatigue.

Take a look at what each mineral alone does for your health:

Sodium: Sodium is a primary driver of water balance across cell membranes. It acts as the "gatekeeper" of hydration, pulling water into cells for optimal cellular health & preventing dehydration.

Potassium: Potassium works inside cells to balance sodium, aiding nerve impulse transmission & muscle contraction. It's essential for muscle relaxation & regulating heart rhythm, reducing risk of muscle cramps & irregular heartbeats.

Magnesium: Magnesium modulates nervous system responses & supports energy production. In states of high stress or intense physical activity, magnesium is rapidly depleted - body & mind fatigued.

Add these to your diet to support natural hydration:

• Sodium: Pink Himalayan salt
• Potassium: Bananas, avocados, sweet potatoes
• Magnesium: Almonds, pumpkin seeds, leafy greens

Sodium, Potassium & Magnesium work together to regulate water balance, support nerve & muscle function, & even sharpen cognitive processes. When these vital minerals are in sync, they empower your body to perform at its best - boosting energy, mental clarity & resilience against stress.

Dr Mark Hyman MD