2023 SUPPLEMENT GUIDE (Which Supplements | What Age)

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/official-supplement-checklist If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@AmMŘ7]

👍🏻

[@VanillaBean15]

Does anyone ever win these?

[@eholgrem8300]

Yeaaa!

[@tophersouth3980]

​@@VanillaBean15not me

[@honeybunharden5507]

This is the result? Im not able to participate

[@Flirtingwithfitness]

49 years since I bought my first bench, have my CPT and CFI and a di0ploma in nutrition - and not a word of what you say here to take issue with... The best suggestions I have seen from anyone - well done, Jeff!

[@marc7983]

Tbh, I doubt anyone here would take too much notice of your opinion if you didn’t agree. 50 years ago!…advice then……smoke filters, eat more red meat, drink less than your doctor

[@agg25gga]

​@@marc7983red meat still works a charm. Don't be fooled

[@the_panos]

He didn't say his degree was from 50 years ago. You're also saying stuff that was pushed into commercials by advertising agencies in the 50s and 60s. That wasn't 50 years ago, that was 70 ​@@marc7983

[@RF-dr8tt]

​@marc7983 so you're basically saying that you can't learn from older people?

[@jankeemunkey7739]

@@marc7983🤡

[@eriktaylor1914]

Thank you. Im 38 and in the best shape of my life. Looking forward to being in even better health in my 40s!

[@xprettylightsx]

39 here. Me too. I feel better and better the harder I work my body and cns. I also want to take the time to tell you congratulations not everyone at our age makes that life decision.

[@Frankespinosa211]

I started watching Athlean -X since I was 14 (I'm 25 now). I always loved the information this channel gave in all aspects of being an athlete. I remember subscribing to the channel back in 2013 when he had less than 100k subscribers and now the channel grew to 13.3mil. Its been a journey

[@raidzeromatt]

I was in my early 20s around that time period lol At that time he was one of the only jacked KZbinrs who actually gave good advice Most of the guys who were shredded all had some stuff to sell or a program behind a pay wall I understand selling products, but it was refreshing to see someone who was giving information out instead of making you pay up front for something

[@therealdoctory-roblox3844]

Did you get big and strong learning from this channel all these years ?

[@raidzeromatt]

@@therealdoctory-roblox3844 idk about the other guy but I gained most of my muscle after I learned about this channel It's like having a free personal trainer

[@drewster-vh8su]

So cool to see

[@drewster-vh8su]

​@@therealdoctory-roblox3844put in the effort man. I take zero supplements and follow this guy and I'm in good shape. Trust it

[@dontask7898]

This episode should be done once a year when new medical data comes out. Thanks for the info jeff.

[@Thee-_-Outlier]

I love Jeff but this list, and video seems scant on info, and not very complete. I get he has multivitamins in there but he left out addressing some basic ones such as zinc, magnesium, k2 and vit D. I feel those topics and perhaps a few others warrant addressing separately. Also, I think collagen should be addressed in this video. I would also like to hear what Jeff has to say about NMN and polyphenols such as resveretrol. While not categorized as a supplement I'd also be curious what he thinks of taking metformin as a non diabetic . Anyways my point is that this video is definitely not all encompassing and I have found many others that would serve the purpose you suggested in your comment.

[@kiaranjay5153]

@@Thee-_-Outlier the zinc, magnesium, k2 and vit D would potentially be covered in the multivitamin and/or a good diet, as Jeff says. They're very specific for the individual too, so it would be difficult for him to give a general suggestion for everyone. The other things you mentioned are up in the air as far as I'm aware. Certain internet scientists may say with certainty that taking those things will promote benefits, but there isn't enough solid data out there yet, or the data that we've got might be on rodent studies which might not be relevant. Happy to be proven wrong!

[@flabio7074]

Be very skeptical of supplement advice from someone who sells supplements.

[@CenturionBR]

@@Thee-_-Outlier Yeah, there's data to contradict much of what was said/suggested in this video already. Some of these recommendations are old misconceptions. Still love Jeff's work, though!

[@josiahculley7686]

cut through all the bs, just do myers cocktail iv, vitamin d injection once a month, gludathione iv like twice a month and coq10 injection once a week thats all you need. 100 percent absorbtion through the blood stream optimal levels same day, suppplementing can take several months to do that plus you only get 30 percent absorbtion through oral supplements can hurt our stomach and get side effects. not nutrition ivs and injections. this guy trys to make things confusing, just type in google nutrition iv therapy near and go get nutrition ivs and nutrition injections done. way more effective and cure health health issues fast. only oral supplement you need is a liquid fish oil. any age can do nutrion ivs and injections. great idea is to get through nutrition blood test done get it done by a functional medicine MD only they will do it and know optimal levels for nutrtion. this straight forward info no bs nonsence confusing info from jeff there is no new data get blood test done thats it

[@shrewdthewise2840]

Been lifting for 30 yrs and all you really need is protein powder, creatine, multivitamins, dianobol, Tren, cigarettes, and methamphetamine.

[@jeffmilligan5307]

Meth... Gotta get that forever never stop workout bro. 😂

[@danfors1333]

oil injections works even greater.

[@ammarhussain1267]

🤣🤣

[@lindao9377]

​@@ammarhussain1267only a few on the list 😅

[@Charles-mv7sv]

THUMBS DOWN: you've been doing it wrong for 30 yrs. You should have been taking caffeine too.

[@GarryMurray-i1y]

63. Good diet, drop sets, good sleep Same strength as when I was 40. You can rebuild muscle from muscle memory if you start up again safely.

[@bornagain.Acts2-38]

If nobody has said it yet, please listen. When you are starting a regimen of creatine, do not follow the instructions on the bottle and load the creatine the first couple weeks. This can cause stomach issues that taking a regular 5g scoop every day will not cause. Just start 5g a day and let it work into your system. After a couple of weeks you will be under it’s effect anyway. God bless

[@elektrotehnik94]

Good point. Some people experience stomach issues if loading the creatine (the first couple of weeks). Some don't - I didn't. It certainly is something to consider; when troubleshooting what to do, if you have trouble while starting on creatine. 👍

[@justhair17]

​@@blackjock953yeah, but dosing is also weight specufic tho

[@FRWD_FXLRST]

Loading was fine for my stomach, however it gave me gout. 🤦🏼‍♂️

[@peanutrbuckle9123]

Your body can’t process 5g of creatine genius

[@angusmacgyver]

I didn't know that creatine monohydrate can cause stomach issues for some. For me it was certain brand that caused them to me and both are monohydrates. This other doesn't cause.

[@Vassatta]

Love the direct, factual and clear (no filler and no BS) format of your videos. You are my go to every time.

[@toomanycactus3138]

Your channel was the main source I used when gettin in shape. Seeing this video just reassured me that I’ve picked a good teacher. I feel like workout culture pushes questionable substances and it’s refreshing to hear a different viewpoint and such clear explanations. I’m not trying to be a body builder, just stay looking and feeling good.

[@ReverZe83]

​@Sharry Puri I think it's pretty self explanatory what ppl mean when they say they're not trying to be a body builder (excess muscle for aesthetic purpose) which straight away takes half the supplements on this list away. Fat burners, intra workouts, SARMS, TRT, Creatine are not necessary if you're just trying to be healthy with a normal body weight range. No need to feel offended by other people's usage of a term that is quite normal to explain your goals.

[@jamessharpe2625]

​@@ReverZe83 Well said mate. Guy wasn't trying to justify anything.

[@jamessharpe2625]

@@beyonder12596 Alright mate, thanks for your words of advice. You seem like you genuinely are a good guy so I'll give you some advice - the youtube comment section isn't a place to give motivational speechs on how you live your life and how you think others should live theirs. You come across arogant, patronising and rude. You live your life to your most optimal way and others will live how they see fit. Unless someone is asking for advice, i wouldnt type them a paragraph on how you think they should live. Have a good day mate.

[@mkm7251]

I think a better way to phrase to “workout culture” would be “fitness industry”, which constantly tries to upscale you on things, even the things you don’t need, because it’s an industry. The trick is determining the difference between the fitness industry and just plain fitness. I imagine most people want just plain fitness, but then when they start looking into fitness, the industry muscles its way in (pun intended) and overwhelms them, thereby turning them off from getting into a better shape than their current state.

[@scorpionsubzero9066]

​@@ReverZe83Creatine will increase a small amount of repetitions, maybe half, but that over a year will add up to your gains even as a natural. Beta alanine will do the same but on higher repetitions.

[@integralsun]

I've taken supplements for many decades. It's rare that I find one that really makes a difference. Creatine is one that I've started a year ago - it makes a noticeable difference. I'm stronger and clearer than ever.

[@davidbrown4271]

What brand please ?

[@renaissancehick]

​@@davidbrown4271 Creatine monohydrate is creatine monohydrate. It doesn't matter what brand.

[@jameskilgore-h2o]

creatine and a good multi are the most noticeable. glucosamine/chondroitin is pretty noticeable after a month. if fat loss is your goal, cla, ala, and carnitine combo makes a very significant difference

[@renaissancehick]

@@jameskilgore-h2o the only significant difference in weight loss is if there is a caloric deficit. All these supplements like cla, ala, and carnitine make very little difference other than reducing the money in your wallet. The majority of multi-vitamin mineral pills are made with cheap, synthetic vitamins which are not very bioavailable. Most of it is excreted in the urine.

[@davidbrown4271]

@@jameskilgore-h2o what is cla and whatever else you are saying please I want to take something, but I’m not sure what name you’re saying for me to buy

[@YenaD15]

Was on a poor trend downwards with my health for a few years. Within the last year I've been slowly integrating more workouts and activities to help me lose weight. Down 15 pounds and counting from 250. Personally being at that weight made me feel older than I am and it made me uncomfortable. Thank you Jeff for these free videos that help me improve my life in every way

[@4everfito497]

Love to hear that.. stick with it!!

[@Robsedga]

Great!!! I am another reader, here. Sticking to your commitments is inspiring to others. Keep it going!! KUDOS!!

[@Chris-sl1wh]

I am also counting from 250. Keep at it. I'm 4 months in, dow to 205. My knees, hips, and back feel much better. My goal is 190. I'm 6 foot. I know it sounds cliche, but it is a lifestyle change and mindset. My headspace is in a healthier spot. Mindfulness has been key. Stick with it. You have this on lock👍🏻 I appreciate you.

[@thelarryus1]

Keep grinding. Don't let anyone slow you down.

[@fitybux4664]

@@Chris-sl1wh people shouldn't dwell too much on weight too. You can be very muscular / healthy and be in the 200s. 😆

[@scottanddebranelson8419]

dude i can't thank you enough. you are one of the most giving and caring human beings on the planet. God bless you sir.

Why?

[@msagoo29]

I’ve got MS and I’ve just came back to your channel after 5 years, after it took its toll on my body and I stopped training. I’m getting some strength back in my body now, and I’m looking to train with my cast iron dumbbells and bench. I made fantastic progress before and want to get back into it. I have to make some adaptations as there’s many exercises I can’t do well like dead’s & squats.

[@pga176]

Im sorry . Ive read that keto and or carnivore diet puts ms in remission .

[@jamessharpe2625]

​@@pga176 Lol can you please reference your research? Its not helpful to just recommend significant diet changes with little to no evidence behind them.

[@philh7808]

Similar situation bud I'm making best use of resistance bands preferably the loop ones available from Athlean-X or UnderSun.

[@pga176]

@@jamessharpe2625 Montell Williams for 1. He has ms and through ketogenic diet its beenin remission for over 20 years .

[@pga176]

@@jamessharpe2625 i dont know what you find funny !!!!!

[@joewaz100]

Been on trt for 4 months now.. Life changing!! Going to start working out tomorrow starting Monday probably just 3 days a week to begin... I've had an actual physical inability to work out previously. Hell after work I used to lay right down and not have energy to do anything. Since I've been on trt I've been doing so much more with my kids and wife.. My levels were below 100 at age 37... Today it's around 450 as measured 3 weeks ago.... Life Changing!

[@elliotwilkinson8784]

Currently training to be a PT and right now I’m on the module about nutrition so watching this stuff helps so much with learning as I’m constantly re going over stuff and also getting extra info. Great stuff from Jeff as usual.

[@kodykernan6917]

Good luck on your test. Jeff nippard is also a good source

[@elliotwilkinson8784]

@@kodykernan6917 Thanks!! Might start watching him too, it’s crazy how you can basically learn new stuff all the time with the human body.

[@marc7983]

@@elliotwilkinson8784try McDonald’s, really nutritious

[@Alaska_MD]

Very nice presentation. I'll add my opinion as a physician. When you take anything to stimulate muscle growth beyond physiological normal you take the risk of also making the heart muscle thicker. Guys, the drugs/supplements don't know to just to to your biceps. If your heart starts to thicken, you are looking at a decreased life expectancy. We need the heart muscle to be thin, pliable and extendable. If it gets thick and stiff.... game over.

[@fitybux4664]

Another thing that can cause heart muscles to thicken is too much fat in your diet.

[@Alaska_MD]

@@fitybux4664 Yeah, I guessing you're not saying " ... yes, and ... " I think what you're saying is that as long as you stay lean there's no risk. Well, lean is good, but it won't mitigate this risk.

[@ct5274]

I needed to see this. I definitely won't start taking creatine. Thank you doc.

[@westong5843]

What supplements do you not recommend taking?

[@westong5843]

What supplement causes a thickening of the heart walls?

[@JuraIbis]

My personal supplement regime is: Magnesium Glyncinate 200mg, Vitamin D3 1000IU and Omega 3s. Those are all things north americans need because it's absent from your diet and as a canadian sunlight is hard to always have. I suggest supplementing with things you are missing completely from your diet and nothing else.

[@sulaymanbarrow7369]

K2 m7 is a must take also

[@codyevans6454]

We have plenty of sun, unless you're in the North

[@MarkMcCoy-y5x]

Agree with k2 also for keeping calcium where it belongs and not on arteries walls added mg glycinate switched from non absorbed type of course o 3s a must , love to see you here and your desire for primo health, Peace

[@fitybux4664]

Vitamin D3 isn't absent from your diet, it's absent from your day. Most people spend their day in an office and not getting sunlight. Sunlight can have benefits that Vitamin D3 can't give like endorphins and other hormones produced by the skin! 😆 Too bad though, we are ball-and-chained to a desk! Endorphins can act like a natural anti-depressant.

[@geno5169]

I’ve been taking multivitamins for over a year I just started taking K2 with D3 and vitamin six B6

[@letsgetfree1]

Not gonna lie - being in the “and up” category stings a little…

[@011keepers]

I agree...

[@michaelgunawardena9558]

Age is just a number!

[@AmandaBuxbaum]

Bragging? Or you could be complimented!😊

[@olivierhiers4224]

it was meant in a "we can have more of everything" as in serving 🙂

[@ccpetro]

It's more of an ache than a sting.

[@MrGRockin]

For prebiotic I do recommend fermenting and pickling foods too. Finding something you like like homemade hot sauce, pickled veggies, kimchi whatever you like and will eat. Pickled onions I love for a lot of dishes personally 😅. But I noticed significant differences from when I started doing it to now and it isn't as hard as it sounds.

[@Moi_81]

Ditto. Love pickling and fermenting

[@spdaltcap5433]

So happy to hear Athleanx is increasing their supplement line! Multi vitamin and more - very cool.

[@boerieza]

I love the thumbnail - it's a little click-bait'ey - but Jeff never says BS and I thought this would turn out to be another epic video. Thanks again, Jeff. You rock, dude.

[@gerihuginn]

I stopped taking pre workout and my BP basically returned back to normal. It’s too easy to use it as a general stimulant and it’s almost pure sugar. Now I just take 1/2 teaspoon of sea salt with some water and I get my caffeine from green tea before my morning jog. That works for me much better and I don’t experience any resulting crash

[@phaneserichthoneus8895]

I've been wondering when caffeine became a nutrient necessary for human life and energy. When did that happen? Didn't people have muscles before they started drinking natural pesticides? I guess just a tiny amount of pesticide must be a good thing long-term.

[@WhosDaanPT]

@@phaneserichthoneus8895 it started the day people started drinking coffee and tea. Its not necessary, however the need for caffeine is the problem over time.

[@ponyslavestation4669]

My advice to young ppl just eat an apple before the workout and drink water during it. Am 25 and i feel very much enough energized from a single apple for the whole workout.

[@gerihuginn]

@@WhosDaanPT Green tea is a good anti oxidant. Seems unnecessary to knock on it

[@maciejm740]

​@@ponyslavestation4669 You are a young person lmao

[@hishammamdouh85]

One of the best videos on supplements, tackled in a way that no one did before, thank you!

[@BWater-yq3jx]

Got onto Ashwagandha 2 months ago, good stuff. Started with 300 mg a day, graduating up to 600 mg a day. More energy, better sleep, plus strength & muscle gains. I'm 54 and have always trained.

[@PrimalHealthGuy]

Brand?

[@luizfigobr]

My whole life i took my supplements in the morning. Larely i switched to night time. Made a big difference. Your body recovers at night so thats the time to give him all nutrients to rebuild itself, and be 100% in the morning. During the day there's too much going on for the body to be able heal, so its more important to start the day completely healed overnight. I sugest you try. Also, my sleep improved a lot just by moving my multivitamin and omega 3 to night time (among other things like ashwaganda, NAC, glycine...) In the morning i only take whey, taurine, creatine, glutamine, alpha lipoc acid, colagem and hialuronic acid.

[@ghost13829]

you have always given good advice jeff. and this is even more informative that i didn't think of as far as duration of supplement use. Thanks for all you do!

[@brianporter138]

1. Protein powder 2. BCAA 3. Creatine 4. Joint supplement 5. Multi vitamin

[@OtjPlateo]

move Creatine up the list. Supplementing it is easy, costs around 2$/month, has no negative effects and is comparable to protein in its effectiveness. Protein is slightly more important, but more tedious to supplement and 10-20 times more expensive. Protein over-supplementation can cause problems as well.

[@kai9213x]

​@@OtjPlateo 2$ a month? What? Are you joking or ist ist that much cheaper in America? I am from Germany and here it is more expensive

[@MaximusAdonicus]

What list is this?! BCAA's are very much unnecessary, a better choice is EAA, but even those are rarely needed if diet is in check.

[@midnightchurningspriteshaq8533]

​@kai9213x yeah, it's more like 2 bucks a day, for a daily food topping, it's worth it

[@KeremKrm-p3u]

Only multivitamins are chosen however, others retain water in the skin.

[@Mikeztarp]

When it comes to caffeine in pre-workouts, also be careful if you work out in the evenings. Manufacturers often pack 400-700 mg/dose, which is _a lot_ of caffeine. Good luck sleeping after that.

[@MaximusAdonicus]

Shiieettt, the usual dosages are actually 200-400g from all the tubs I've seen! 700mg would probably lead to instant death! 😱💀

[@ILoveTinfoilHats]

I have never seen one that high. Usually they're like 200mg, which is like a large energy drink.

[@fitybux4664]

700mg approaches a danger level of making me feel nauseous (with heart palpitations) if I don't have food in my stomach. And agreed, you won't be able to sleep for some time afterward! 😆

[@fitybux4664]

@@MaximusAdonicus Just don't actually consume "200-400g" or you will die almost instantly. (There are stories of people mistaking milligrams and grams, so yes IT MATTERS.)

[@MaximusAdonicus]

@@fitybux4664 Lol, my bad! Ofc I meant mg not g! 🙉 200-400 GRAMS of caffeine would basically be an entire energy drink can filled with 100% caffeine ONLY!! 😆💀

[@ucjjg6752]

Jeff, thank you for this informative video. As an older athlete with three athlete children across multiple age ranges, this was invaluable.

[@rychier6994]

Jeff still the GOAT of KZbin fitness! Amazingly informative video. Recommended to everyone. I love that Jeff is a true anti-drug natty who looks better than most non-nattys. Such an inspiration, thanks Jeff and Jesse! 💪💪💪

[@Mudmoss]

Jeff is so smart, the part about the Melatonin (only aspect of the video I'm educated on) is spot on! Block that screen blue light at night and expose yourself to natural sunlight asap in the morning to calibrate your circadian rhythm.. the rest of the video was so helpful too! Thank you :)

[@louisborsato7676]

Excellent video! I'm 62 and this really helped clear up the confusion on what supplements l should take.Thanks a million!

[@davidbrown4271]

What should you take?

[@SilverBricks17]

I’ve been subscribed for years now and fell out of the gym but have recently got back in. Definitely gonna start using your supplements since I know how much knowledge you have in this industry.

[@NickDvolleyball]

Jeff is a treasure. So much good info in this video and on his channel. Been training and watching athlean-x for years but this is awesome content

[@ShiraleeMatehe]

You have become one of my favourite and trusted health and sport advisor. Thank you for your effort and helpful info 😊

[@petemalone7897]

Thanks for the concise clarification! I’m 70 yo, back to strength training after ending a desk job that took me down a few notches and added a number of pounds. The good news is, my body remembers, and I’m getting back to previous strength levels. The greatest thing about this presentation is your assessment that fat loss drugs will cause loss of lean body mass, which tells me not to got there, even though I’m entering consultations with medical weight management next month. I’m prepared to turn that down if it’s offered, and Thank You for the heads up!

[@johnsolo4402]

Excellent! Thank you, Jeff! And I loved the references to Dr. Huberman. The podcast you did with him is - hands-down - one of the best things I’ve ever watched in my life! Thank you for all you do!

[@zerorespect958]

Ive learned that blood work for vitamin def are inaccurate. Most vit are stored in the tissues & not blood. So a hair analysis would be a better choice.

[@roderickclerk5904]

So so very true. This also applies to hormones as well. Sometimes a hormone’s presence and actions in the tissues and cells doesn’t match the general blood serum. Also a blood test is only a snapshot of your hormones. Testosterone can go down by over 300 ng/dl just off one bad night of sleep

[@riki9157]

Jeff you have worked hard to create your supplements you shouldn’t feel bad about promoting them. I have had them myself and they’re def top quality.

[@mykal2803]

Sucks being on trt at 35 but I abused opiates my entire 20s. Shot my own test to below 300 for years and my shgb was so high I was hypogonadal even with my numbers being around 300-400. If any young dude sees this. Stay away from drugs, they can also permanently mess with you endocrine system and testosterone. It's taken years for my body tor recover.

[@christopherfaulkner5821]

First time I got my natural test taken at age 23, total test was 355ng/dl and free test was 9.7 pg/ml. The reference range for normal free test at the time was 9.2pg/ml-25pg/ml. Never did any drugs, barely ever drank, bodyfat was around 13-14%, worked out for years, ate generally healthy, no health problems etc. Needless to say I jumped on my first cycle not long after that.

[@ChristopherGuilday]

That’s weird, I’ve abused opioids, phenibut, kratom, adderall, gabapentin, you name it for years and years, I was even on suboxone for 3 years and I got tested and my test & free test levels were the highest they had ever been (720 NG). I’m finally substance free other than caffeine as of 3 months ago and I started working out again and I’ve gained muscle faster than I ever have. Everyone is different, I doubt it was the opioids that permanently altered your test levels as that’s very uncommon. Opioids are definitely known to lower test levels while your on them, but their not known to permanently alter test.

[@James-i8n5t]

Chris there's a difference to taking the opioids you mentioned and taking heroin,fentanal,oxycotin, morphine and abusing it for years.Just saying

[@bEEBO178]

My friend did the same, as well as took copious amounts of cocaine. He has psychosis as well and horrendous paranoid episodes. Sad to see. He's late 40s now and ruined his body throughout his twenties and thirties. He's a walking advert to not do drugs. Stay off them kids

[@michaelross1452]

Drugs make you stronger bro. You just had crappy drugs bro.

[@Rufgaudas]

16:57 I wasn't really a fat guy, but I already had slight overweight according to BMI. And I was usually doing sports 4-6days/week (gym/rock climbing/running) - but my weight was slowly creeping up, closing to 100kg (192cm height), and my belly/legs/glutes was getting fatter and fatter (already had oval belly). What helped me the most - removing a lot of sugar and carbs from my diet (no more sodas, bread with Jam late in the evening, cookies, candies, and I also significantly reduced rice/buckwheat/potatoes), and instead I eat more vegetables, meat amounts remained the same. And I never starve, I still eat a lot. Plus I replaced running with walking (I do 7-10km walks 2-3times/week, usually before or after the gym/rock climbing). The result? In 2.5months my weight dropped from 99kg to 88.5 (I always measure in the morning before eating), and I never felt hunger or being tired / miserable / exhausted / etc. So I 100% agree with Jeff - fixing a diet is such a huge factor, I can't stress it enough :) And I didn't need any burners or anything, just reduce sugar and start walking in low effort / low heart beat zones. And having 1-2hour walks in the forests/parks is also great for mental health, back, etc.

[@tvtest7662]

I'm in my Mid fifties, in decent shape and work out 3-4 times a week. Creatine really messed w/my sleep. It took a while and the process of elimination before I realized that it was the Creatine. Not a single video on youtube mentioned a thing about it. That's probably due to the fact that they are looking at the literature and many studies on the substance; however, when you read the comments you'll find many people like myself writing about their sleep issue w/Creatine. I would sleep normally for approximately 4 hours and then be awake. After stopping it, sleep quickly improved. Important to Note that I was taking 3-4 g daily and had been taking it for over 2 months before I realized it was affecting my sleep.

[@TheFosterJourney]

Thx for sharing!

[@Lionheart_He-Man]

Thanks for sharing, was there a particular brand that you were using? Was it normal non-flavored or had flavor and other preservatives? Mono or Hydro? 🤔

[@fitybux4664]

Creatine can help you stay awake longer, so yes it makes sense that it would mess with your sleep. (Mess with your ability to naturally feed tired at night.)

[@arnymon9340]

Thanks Jeff, you are the best! Every time i watch your videos i learn something new and useful, keep the great job!

[@edontes2154]

Fantastic breakdown and such an awesome video for those who are interested in maximizing their potential. Very cool brother 💯💪🏼💯

[@fitybux4664]

3:19 Re: Specialty Vitamins. If you can, get your doctor to even check weird stuff like Ferritin and Biotin. These are extremely important, and there is a very small chance you might be deficient in them, even if you're eat plenty of iron rich foods and even if you're taking a B-complex with "100% RDA of Biotin".

[@efrayimbulka2292]

12:09 just pointing out, I think it's very common to get gut discomfort when taking creatine however most cases stop after a few weeks of taking it

[@pierrea3094]

@@Luke-eg1gnaverage athleanx enjoyer knowledge level lmao

[@scorchingstarbhaskar7011]

​@@pierrea3094all you do is hate comment here, punk.

[@ponyslavestation4669]

@@Luke-eg1gn Talking shit behind a monitor can do the same.

[@efrayimbulka2292]

@@Luke-eg1gn not so sure abt that. To my knowledge, it's a single study that showed that and hasn't been replicated

[@Paul-qe1uf]

This is a much needed angle re: supplementation based on age demographic. Thank you so much for doing this.

[@ichigo12345100]

Fun fact: In my region, Malaysia and Indonesia, Tongkat Ali is actually an old people remedy for energy. it is our grandparents drinks for strong body before going out to work in the field. Tongkat ali is Malay for Ali's Stick for direct translation. A type of plants. It is also a drink to booth you performance in bed.

[@ThanxBeToGod]

And it works GREAT

[@TallTravels]

I had debilitating knee pain for the last few months. I took create a few days ago, I woke up, and almost all the pain had gone 👍

[@ponyexpress_3159]

Great video here, full of excellent information, and I can appreciate the transparency from a professional point of view. This channel has given me the knowledge to put the science back in strength, since the mid 2010's and continues to do so, in which I am forever grateful. Keep the great content coming!

[@CarlMckay-x2q]

This man is a genius. Everything he suggests I have taken onboard and my gains/recovery have soared. I think what he doesn't know about Bodybuilding you could write on the back of a postage stamp. Thank you.

[@superpauleesworld8170]

Amazed at your brilliant delivery - just perfection - not one UM or AH....love it! Thank you for everything you do for us out here who love your information. YOU ARE AWESOME!!

[@Misterskillzz7]

You know there's like one million cuts in the video

[@johnnymattmusic]

Jeff, I'm 45. Should I be taking CQ10 and Fish oil?

[@robertparada5009]

Great video lots of info.. kinda wish you would of added BCAA on your list though.

[@Yankeefan352]

Great to see the goats like Jeff & Andrew being friends and learning from each other

[@uconnizzy]

Hi Jeff, loved this video. Could you do an expanded video on joint supplements? My whole family has knee issues, and as my son ages and gets more involved in sports, I want to be proactive to help him deal with this better than I did. There’s a lot out there, and it’s hard to know what to take, why to take it, and when to take it. Any clarity you can offer would be greatly appreciated. Thanks.

[@DTA-dh5rk]

I'd recommend someone Jeff is a fan of and that's kneesovertoesguy. His specialty is knee issues based on his own personal struggles. You'll come across a ton of postings of people expressing their appreciation to him for improving their long-term knee issues. In my case, I was diagnosed with IT band syndrome a month ago and immediately saw the difference when I incorporated his program. Specifically sled pulls and pushes. It's an f-ing amazing workout that does wonders for your leg joints and I'll now be doing it for the rest of my life

[@gauloiseguy]

About glucosamine the consensus seems to be it helps your body rebuild/repair cartilege. The jury is out on collagen peptides but many report benefits in joint recovery. They both seem safe to ingest and might be beneficial but in the end I'm just a random internet dude so please consult a specialist before deciding anything, especially when it comes to younger people who may or may not have the physical awareness yet to sense something is off. Good luck.

[@reevesakwa7416]

You are one of the most intelligent handlers with high quality contents. Thank you!

[@ironwill3598]

Jeff, I absolutely love the fact that your increasing your supplement line. Consumable products are probably the large powerhouse earner for you. I currently spend about $160 per month on your supplements. So here’s a suggestion, I pay $400 -$500 per month on food. Start your own meal plan. I know you have one that tells you what to cook, but if you can work out a good partnership, and create one that will not have to make me cook (or at least have all the ingredients there for me, you’ll be getting $560 -$660 per month from me instead of just the $160. Just some food for thought

[@glenholmgren1218]

LOL! "Food for thought" ... We see what you did there 😅

[@connormccredie6984]

Jeff, VERY well covered, great!! video, Your free information is SO INVALUABLE!! . BIG THANK YOU. Your a LEGEND 👍👊

[@billwatchulonis]

Love it. you have some of the best supplements I have ever taken and your workouts and precise instructions have transformed my strength and mobility.

[@dennisbrinkley8613]

I am 66 and I drink ISO FLEX (27 grams per serving) whey protein shakes. I take Vitamine Shop 50+ multi vitamins. I do resistance weight training.

[@HELLSTR8M]

OUTSTANDING info as always Jeff. Thanks for the supplement rundown. Good job🙌🏽🏆👍🏾

[@josiahculley7686]

cut through all the bs, just do myers cocktail iv, vitamin d injection once a month, gludathione iv like twice a month and coq10 injection once a week thats all you need. 100 percent absorbtion through the blood stream optimal levels same day, suppplementing can take several months to do that plus you only get 30 percent absorbtion through oral supplements can hurt our stomach and get side effects. not nutrition ivs and injections. this guy trys to make things confusing, just type in google nutrition iv therapy near and go get nutrition ivs and nutrition injections done. way more effective and cure health health issues fast. only oral supplement you need is a liquid fish oil. any age can do nutrion ivs and injections. great idea is to get through nutrition blood test done get it done by a functional medicine MD only they will do it and know optimal levels for nutrtion. this straight forward info no bs nonsence confusing info from jeff

[@jacksonjarrett]

In the book, Why We Sleep by Mathew Walker. He says melatonin is dangerous because we produce it naturally when we get proper sunlight and sleep. You should only take it when traveling time zones or attempting to change your sleep schedule. Lots of brain fog when you take daily. Especially because lots of melatonin doses aren’t the same and can vary from none to way too much.

[@BRADSPIG]

Straight, no-nonsense. Really appreciate this channel a lot!

[@tims4694]

Thanks Jeff. This is an incredibly valuable video.

[@KC558]

Have you considered using a natural sweetener for your line of supplements? I like the full range of your supplements, but I don't use any of them because sucralose is known to cause gut issues, make current gut issues worse and even negatively impact the brain. Great video, as usual!

[@MrBottlecapBill]

It's not natural so that's no shocking. It's up there with hydrogenated vegetable oil. You can eat it but........

[@Eitelkeit]

I also would purchase them if they removed the artificial sweeteners. Hopefully your suggestion is seen. 😊

[@sufian-ben]

im not gonna lie, i am skinny fat, no one in my family is fat or obese or has any illnesses thank god and i now am 26 and joined a gym this past may 2024 now a month and a half i am seeing crazy speedy gains loosing that belly fat and having shoulder, tri/biceps look sculptured a little bit. now at this moment i am considering taking supps i even did research about gear and considered it but i dont want to die from a heart attack, so creatine and whey look the best and safest way to gain muscles while i am shedding belly fat.

[@zechary3]

Wow! I’m in my late 40’s and trying to find a clear direction to lose weight as well getting back in shape by hitting the gym. It’s a challenge or at times a struggle. Seeing this video has given me information that I’ve never heard or mentioned. Thank you

[@quincywells1082]

I have been on the fence about taking creatine and this video has helped me tremendously.

[@joshc2508]

That was an extremely informative video, thank you. Other than collagen, you hit everything I either take, and have reviewed and decided not to take, but I've also been watching you for years! Thanks again, and keep on helping us!

[@ivodam2]

Collagen is under Joint Recovery. That`s what it does.

[@BuckandOden]

Something to consider as you age, aside from TRT, is precursor to hormones, DHEA and Pregnenolone, which can help increase your bodies hormone levels overall, but your body controls what to convert them into.

[@MrNuclearGuy]

I'm looking forward to seeing Jeff's multivitamin when it comes out.

[@christorres3487]

This is very informative about a very complicated subject! I'm 63 love working out weightlifting, hatha yoga and cardiovascular training while doing so I become more energetic, but time is not on my side. Diet is important. Every time I try supplements the problem besides ratio is absorbsome. Protein powders I have yet to find on my body can digest. I've been thinking about trying creating!

[@justsomeguywithsunglasses8418]

Thanks to your advice Jeff, I have lost over 20 pounds in the last 2 years. Now close to my health goal. This video is fantastic

[@wishbone103]

I am 77 and have been working out since I was 14. I would love to take creatine but my Dr. doesn't recommend it for fear it would damage my kidney's. Kidney disease happens to us all as we age and they become less efficient. And supposedly creatine exacerbates that in older adults.

[@dinkyflix]

It's super easy to get adequate amounts of Omega 3s if you consume fatty fish in your diet. I prefer sardines myself and just have a tin of them 3-4 times a week (usually as part of my post workout meal) which more than covers the recommended amount of Omega 3s. They also contain a ton of other nutritional benefits and aren't very expensive at all.

[@lindaheredia347]

Purslane is also a great source of omega 3.

[@JuddButtermilk]

@@lindaheredia347 Chia Seeds and Flaxseeds are also a great source for the Omega-3 ALA along with purslane, but, depending on your bodies ability to convert ALA to EPA and DHA, a supplement may still be recommended which can be quite costly if you're a vegan/vegetarian.

[@jonathanclayton3918]

Yeah I agree, I eat 4 tins of mackerel a week and basa fillets 3,4 times a week

[@AlexLeizerovich]

Jeff is a real pro. There are so many so-called experts that critique his videos by taking out of context what he says. If you want great advice you learn it from Jeff.

[@Ovrlord1]

Great video Jeff. With your background of shoulder injury I am surprised you didn’t recommend Collagen and Silica. I have labrum tears in both shoulders and have seen tremendous benefits from taking both-to the extent that I will never need the surgery recommended by doctor.

[@freeemz]

Imo collagen is a waste of time but 100% agree with silica supplements

[@gregoryherrick6193]

Thanks for this video. I'm just starting out with strength training (age 39), and this has really helped.

[@thundersleycleaningco.6621]

I’ve given up all supplements at 55 and feel no different at all, even creatine didn’t result in any muscle size loss. Get everything I need from food and sunlight and keep my money in the bank.

[@jameshorton5395]

That is correct.💪

[@thatdude87]

I mean. If you had a solid routine and diet then a supplement would "supplement" it. But at your age you can't really build muscle so you're right, what's the point

[@thundersleycleaningco.6621]

@@thatdude87 can’t build muscle? You’re dead wrong, I’m still gaining, obviously not at the rate I used to especially naturally but if you’ve given up just because you’ve reached your 50’s you’re watching the wrong channel. I just gave up supplementing whilst injured and never went back as I felt no obvious difference.

[@thomaswipf7986]

Neroprime is my favorite preworkout. It has choline, tyrosine and carnitine. Pentacarb as intraworkout can help you get through 2nd hour of workout.

[@LatimusChadimus]

Definitely watch the sun rise and set every day, even if it's cloudy, as well as getting some lamps in your house with red light bulbs in them instead of white light bulbs and reducing exposure to electronics afterdark so that your body actually can relax and you can get into deep restful sleep instead of feeling sedated by things like alcohol cannabis and boredom

[@TexasThiele]

Thank you for the video. You answered some questions me and my son were having.

[@KH-wq5wv]

I think this is a pretty great breakdown, only spot of disagreement is with creatine. Personal opinion is that ALL age groups should be on this supplement. It has such broad ranging benefits across numerous organ systems with some studies showing neuro protection while in the womb. This is a life long supplement in my opinion.

[@gmo709]

Good vid. With Melatonin...dont abuse. Keep dosage low. Your body will start making less if you keep taking it. Try more exercise and early am sun first. I agree w Jeff.

[@LatimusChadimus]

Who needs multivitamins in multiminerals that don't quite absorb as well as people think when you have access to red meat, organ meat, and eggs. They have everything you need in them

[@LatimusChadimus]

Essential amino acids, and essential fatty acids, like Omega3s can be gained through meats&vegetables you can digest properly. A DNA test can help you determine what you should&shouldn't eat

[@KalvinPatel]

@@LatimusChadimuswhich specific test? I need to know!

[@ctingermann9365]

Pretty good review. I just wish to add when to your comments on joint recovery. I think it’s overlooked a lot in that 14-22 age bracket in guys because they are still growing. So if they’ve experienced significant growth spurts, conditions such as Osgood-Slaughters is common in the knees. Combining a rigorous training program I’d they have thrust condition should be done judiciously. Their recovery periods may need to be longer and supplementation for recovery would def be a must at that point I’d they wish to continue to train hard for something they want to accomplish.

[@sandeshdalvi471]

Whey protein and creatine is more than enough to gain very good physique

[@fitybux4664]

...assuming normal testosterone levels. Not all of us are "so blessed".

[@KreeH2023]

Thank you for the wide ranging discussion, rare to find it. For most supplements, I think of saving pennies. You won't see anything immediate, but a slight improvement over a long time becomes significant. You may not even realize the benefit because it takes place so gradual. The only two on your list where I have personally noticed almost immediate benefits are melatonin and creatine.

[@campshay19]

you are very generous making 20-34 ang bracket. I'm 32 and I am no where close to how I was at the age of 20 (essentially in my prime)

[@officialspaceefrain]

I agree. I feel a bit more sore than my 25 yr old self. But 20? Gotdamn I had an unlimited battery.

[@fitybux4664]

You can still correct your hormones and feel like your in your 20s.

[@oneshotnicky]

It’s good to raise the issue of sourcing omega-3s to avoid things like pesticides and metals. Even more important issues are EPA/DHA ratio (100% EPA or eicosapentaenoic acid) for the anti-inflammatory effects and cardiovascular benefits, and ensuring the fatty acids have not oxidized. Oxidized FAs - such as literally any of the ones sold at GNC) -are statistically bad for you. Vascepa is the best, just need a prescription for it which is a pain but ensures the highest quality

[@thorragnarok2861]

The only thing i take is free advice 😂

[@HighhPlainsDrifter]

Only because you're likely a cheapskate. 😮😅🤔

[@darkcamo77]

Re: Intra W/O supp... I can honestly say that I've felt and noticed a huge difference when drinking BCAAs mid w/o. Didn't feel that muscle fatigue, had a surge in energy, and was able to get in more reps with more weight added to bar.

[@bwoy12345]

What about the bio-availability of the supplements? Some pills are just terribly inefficient compared to food sources. I think that should be mentioned in terms of quality

[@josiahallison5379]

More Plates More Dates does an amazing job explaining and giving other lifters info on sarms and how dangerous they are.

[@sgt391]

Quality information as always. I only take black coffe (espresso), not as a supplement but because I'm Italian 😂 I have the idea that supplements should come after improving one's diet, but I'm considering protein powder and Omega-3. I'll experiment with them in the near future

[@bullseye2764]

Great info Jeff , thank you! It’s so nice to have your expertise and science based options.

[@dryciderz]

Steak, real food, and vitamins are all I take these days