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Good morning. It’s Tuesday, May 6th.

In today’s email:

• Learn: My Supplement Stack

• Move: Tight Hamstrings

• Laugh: Comedians’ Impressions of Comedians

• In the News: Bake Smarter

Stat of the Day

The percentage of U.S. adults who report taking supplements. (Council for Responsible Nutrition, Survey 2023)

Learn

My Supplement Stack

Supplements are NOT the key to longevity, BUT (big but) most of us are going to have nutrient deficiencies from how we eat, what we do, and where we live.

The list of what I take may look pretty extensive, but I take very few supplements on a daily basis.

Most of these on the list are based on either deficiencies shown in the results of my lab tests or based on how I feel in the moment.

Before seeing the list I need to call out - I’m an active 44-yr male and these supplements are what seem to work best for me and my body. That doesn’t mean it’s what’s best for you.

Every supplement listed has a link to more detailed science as to the effect of that supplement, why/when to take it, and the potential risks or side effects.

As a quick reminder - only take supplements from the most trusted brands with rigorous testing on the quality of the product.

Supplements are not regulated by the FDA and it can be the wild west in terms of what’s in each bottle.

Most of the time it just means less potent supplements with a lot of filler. But these products can also have heavy metals (especially lead) and other junk that will not only negate the benefits of the supplement but make you feel way worse.

Look for products with - NSF Certification or United States Pharmacopeia (USP).

With that out of the way - here’s my list:

Daily

• Omega-3

  • I try to eat more salmon (Sweetgreen bowl, smoked salmon for b-fast, dinner 1x a week), but I know from my test results that I often don’t get enough omega-3 from my diet alone.

  • This is one of the most powerful nutrients in the world - good for brain health, heart health, inflammation, and longevity.

  • Recommended Brand = Nordic Naturals

  • Read MORE 

• Protein Powder

  • Just about every morning post-workout I make a protein smoothie. While the recent protein craze is subsiding - if you consistently lift weights and exercise, it’s essential to get sufficient protein every day. 

  • Recommended Brand = Momentous

  • Read MORE 

• Selenium 

  • This is a bit of a cheat - it’s not really a supplement because I eat one (just 1) organic Brazil nut every day. This is enough selenium for what you need.

  • This nutrient boosts our immune health (even helping prevent some cancers - including prostate) and enhances brain health.

  • Read MORE 

That’s it - there’s nothing else that I take every day.

Cycle

• Creatine

  • This is the latest supplement to be all over social media right now. Influencers are touting studies showing higher doses because it’s not just good for muscle recovery and strength, but also our brains.

  • Personally, I feel too heavy when I take creatine frequently. So instead, I cycle through it taking it 1x per week.

  • Recommended Brand = Momentous

  • Read MORE 

• Collagen

  • Mark Sisson swears by collagen. I definitely notice a difference in the thickness of my hair and nails when I add it to my smoothie on a regular basis.

  • I usually get a tub - which might last a month and then go a month before I get another one. Might not be the best approach, but not something I invest in for daily use - at least right now. 

  • Recommended Brand = Ancient Nutrition 

  • Read MORE 

• Urolithin A

  • We have over 1,000 mitochondria in every cell converting fuel into energy. But they don’t work as well as we get older. This supplement helps recycle low performing mitochondria so that we stay on top of our game.

  • I normally get this supplement 2-3x per year.

  • Recommended Brand = Mitopure

  • Read MORE 

• Mushrooms

  • For someone that didn’t grow up liking mushrooms (I picked every last one off any pizza slice), I’m sure a big fan now.

  • Different mushrooms offer different benefits - they help us manage stress, support brain health (Lion’s Mane), immune function (Cordyceps), metabolic health (Chaga), and adrenal health (Reishi).

  • I normally add the powder to my smoothie - again maybe every other month.

  • Recommended Brand = Om Superfoods

  • Read MORE 

• Magnesium

  • A core supplement - magnesium is really a magic mineral.

  • The only reason I don’t take it every day is that my levels seem to be in the optimal range and I try to get it from real food like pumpkin seeds and almonds.

  • Highly recommend taking daily if you’re deficient. 

  • Recommended Brands = Momentous (Mg Threonate) or Thorne

  • Read MORE 

PRO TIP: Check your nutrient panel to see what you need!

Take As Needed

• Vitamin D3/K2

  • This is another core supplement that has too many benefits to list and most people don’t get enough.

  • The only reason I only take when needed is my levels are in the optimal range (>50 ng/mL) because I’m outside all the time in FL. You can get real specific on when/how to get Vitamin D from the sun.

  • Recommended Brand = Thorne

  • Read MORE 

• Ashwagandha 

  • I only take this when I’m feeling overly stressed (maybe happening too much lately). The science doesn’t seem to show side effects from chronic use, but I don’t think that’s necessary for most people and cycling it or using it when necessary is preferred.

  • Recommended Brand = Himalaya

  • Read MORE 

• Zinc

  • This mineral really can help lessen the effect of infection - it’s key to take it as soon as you start feeling any symptoms.

  • I take it if I have a scratchy throat, if my kids are under the weather (coughing in my face), or even on those mornings after I get bad sleep.

  • Recommended Brand = Pure Encapsulations

  • Read MORE 

• Momentous Sleep Pack 

  • Not a shameless plug - this is a great mix when I really struggle to get asleep or stay asleep at night. It goes beyond just magnesium. I take it very rarely, but have it on hand in case I fall into a bad routine 

  • Recommended Brand = Momentous

So there it is - my supplement list.

It doesn’t substitute for eating real food, getting consistent sleep, moving every day, or laughing with friends.

But it fills in the gaps that might be missing when life gets in the way of doing everything right.

Got questions? Let us know ([email protected]) or share your supplement list!

* Note: we are a proud customer and affiliate of Momentous - please consider buying products from Momentous to support our mission - use code THRIVE at checkout for 15% off. We are NOT affiliated with any other company named above, we just use their products

Move

Tight Hamstrings

My biggest issue with mobility and range of motion - hamstrings. It affects everything from our ankles to knees to hips. If you have pain in your low back or anywhere in your legs - this might be the culprit.

This is one of the best videos I’ve found on the science of hamstrings and what to do to increase flexibility.

PRO TIP: Don’t skip mobility! 

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Laugh

Comedians’ Impressions of Comedians

Nothing like a young Jimmy Fallon nervously impersonating his fellow comedians:

H&L in the News

Bake Smarter: Ditch the blood sugar rollercoaster. These protein- and fiber-rich flour swaps - from almond to chickpea - help stabilize glucose while adding nutrients to every bite. (Levels Health)

Your Sweat, Reimagined: Sweat is the new frontier for real-time health tracking. Epicore’s wearable biosensors decode hydration, kidney health, and micronutrients - no needles, just next-gen longevity insights. (Longevity.Technology)

Persuasion on Autopilot: AI agents are evolving into master persuaders - reading your emotions, optimizing their pitch in real time, and influencing your decisions more effectively than any human ever could. (Big Think)

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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 5 min a day to optimize our health & longevity.

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