My Supplement Stack for Health and Performance

Leave a comment if you enjoy this sort of video!
Going through the supplements I take on a regular basis (list below). As i say in the video, do some research, figure out what you need and go from there!
Performance Supplements:
1 - Organic, Grassfed Whey Protein (isolate or concentrate)
Dose: 25g (1 Scoop)
When: Post workout and travelling
2 - Organic, Grassfed Collagen Hydyoslate
Dose: 10g (1.5 TBSP)
When: Post workout and general health
3 - Creatine Monohydrate
Dose: 3g (1 TSP)
When: Post workout
4 - Oxylent Sport (pre workout)
Dose: 6.6g
When: Pre/Intra workout
Health Supplements:
Morning:
1 - Ginseng
Why - Adaptogen, Stress adaption
Dose - 500mg (1 capsule)
Brand - Mountain Fresh
2 - Rhodiola Rosea
Why - Adaptogen, Stress adaption
Dose - 250mg (1 capsule)
Brand - Nature Way
3 - Chaga Mushroom
Why - Adaptogen, immunity, cell atrophy and awesomeness
Dose - 200ml (1 Cup) Tea, 1-2ml Tincture (1:4)
Brand - Doesn’t matter. Ensure wild cultivated
4 - Vitamin C
Why - Immunity and boost glutathione
Dose - 3-5g daily (1g per hour when ill)
Brand - Any pharmaceutical grade powder
5 - L-Glutamine
Why - Gut lining repair
Dose - 5g with 1g vitamin c
Brand - Any pharmaceutical grade powder
With a Meal:
1 - Cod Liver Oil
Why -Anti-Inflammatory, Vitamin A,E,D,K and Omega 3
Dose - 1g (2 capsules) with high fat meal
Brand - Green Pastures Fermented Cod Liver Oil
2 - Vitamin D3
Why - Anti-Inflammatory, Immunity, calcium metabolism
Dose - 1000-5000IU (1 capsule) with cod liver oil
Brand - Nature Wise
3 - Vitamin K2
Why - Dietary aid and calcium metabolism
Dose - 200mcg (1 capsule) with vitamin D3
Brand - Pure Nature
4 - Vitamin A
Why - Dietary aid as Beta-Carotene is not vitamin A
Dose - 10,000IU with high fat meal
Brand - Doesn’t matter. Retinol, from fish liver oil
5 - Turmeric (or Curcumin) with Black Pepper
Why - Very powerful, anti-inflammatory, anti cancer
Dose - 1.5g+ (2+ capsule) with high fat meal
Brand - Doesn’t matter. With black pepper/bioperine
Before Bed:
1 - Magnesium
Why - Precursor to melatonin, works with vitamin D
Dose - 200-300mg 1 hour before bed
Brand - Natural Calm
As always
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Follow me on Instagram @Morningtom
Intro Music By Catas
/ catas-official

[@lisalent9052]

Great information! Very inspiring for the new year!

[@BodyweightWarrior]

Thanks Lisa. Oxylent had to make its place in there!

[@vindo03]

Hello tom, it was worth watching. thanks for it. may I know can we take it [ only health supplements ] in regular basis or how it is we should take without affecting our organ system. if so how to clear up or detox kindly reply. thankyou

[@CEPTime2Entertain]

Definitely getting some of these

[@Barjozz]

great supplements. The dose of Vitamin C you're taking is very high though, the Linus Pauling fondation/institution recommends at least 400mg, to 1g. I don't think any research had shown benefits for more (except cancer and very high doses). Did you find some ?

[@AngelsofDeath]

Thank you for sharing! Interesting stuff! I don't take any supplements other than omega 3 twice a day, feels great. I think I would try to take some magnesium.. Getting trouble sleeping normally.

[@BodyweightWarrior]

+The Angels of Death Movie Crew No worries! if thats all you need :) Anythings worth a try! I would take some vitamin D3 with that too as the two are both precursors to melatonin production :) only like 1000-2000IU

[@imald]

thank you for sharing ! very informative :)

[@BodyweightWarrior]

No worries! Hope it helped

[@TheF0rsports]

Got today Mountains fresh's siberian ginseng. For some reason it doesn't say organic in mine. Oh well..I hope there's no difference. Thanks for the great video Tom :)

[@BodyweightWarrior]

+TheF0rsports weird, I don't think there would be. Hopefully it helps bro :)

[@lelandpierce5566]

Hi, Tom. If you are taking 5ooo units of vitamin D daily throughout the winter, I'd be curious what your blood vitamin D level is at winter's end. That dose is 3/4 of the dose I use in my patients with moderate to severe vitamin D deficiency (I'm an endocrinologist). I have seen a patient on a similar dose of vitamin D year-'round develop a vitamin D level above the recommend reference range. Regarding beta carotene (vitamin A precursor), I recall 2 randomized, placebo-controlled trials in which smokers and ex-smokers had more cancers in the beta carotene arm than in the placebo arm of the studies. I'm sure you are not a smoker/ex-smoker, but some of your viewers might be. I would imagine you may be getting enough vitamin A from your diet and the cod liver oil supplements, such that the beta-carotene-based vitamin A supplement might not be needed. What are your thoughts? Did you ever calculate the micronutrient content of your diet over say a week to see what gaps in nutrients from food alone were there? Take care, Ross

[@BodyweightWarrior]

Hi Leland, thanks for the insightful comment. This video is now 2 years old so I've learned new things and changed to some degree. So with the vitamin D, I have dropped it to between 2000-3000IUs and that isn't always every day. The vitamin A I show here is from Retinol rather than beta-carotene but again I've dropped that in favour of the cod liver oil. My current supplement stack is actually a lot simpler than this now. I don't calculate micronutrient intake from food simply because of how much of a guessing game it would become. As I don't regularly consume liver/much organ meats, I find the cod liver very helpful and I notice the difference with vitamin D + K2. Apart from that I take methylated form of B12/B9, fish oils, vitamin C and MSM/glucosamine but that's really it. I try to keep it as close to whole foods as possible :)

[@LeXx0r]

+tom merrick Thanks very much, very informative. One thing: It's no use to buy whey protein from grass fed cows (These benefits include a significantly higher amount of essential omega-3 fatty acids, CLA and vitamin E, as well as no antibiotics, hormones or pesticide contamination). All these benefits are stored in the fat and thereby processed out: That means that if a protein powder manufacturer is using whey protein from organic/grass-fed milk, just about ALL of the extra omega-3 fats, CLA and vitamin E have been removed during the manufacturing process anyway! It's just a rip-off to make more money. Full article: Jim Stoppani - organic whey: waste or worth it?

[@BodyweightWarrior]

+LeXx0r completely agree bro, it makes a huge difference with butter, yoghurt, meat etc but probably not whey :) You're right but I like to buy on principle to support the organic/grassfed movement. I've been experimenting with hemp lately also. Thanks for comment bro. Good knowledge

[@LeXx0r]

how has your experience been with hemp? do you know examine.com? really good site for evaluation whether a supplement good! btw: tried your stretching routine yesterday, its awesome! thanks for the great content

[@BodyweightWarrior]

hemp seems to be great. To be honest I tend to worry more about what I'm eating in general rather than just the protein :) Yeah I've used it a fair bit. I like to try things personally and use myself as a guinea pig ;) Awesome man! Thanks great to hear

[@LeXx0r]

hehe I totally understand :) i will give i a try as well!

[@riobodiba9619]

Hi Tom, any things you've changed here? Still a fan of Vitamin C?

[@BodyweightWarrior]

everyday!

[@CEPTime2Entertain]

Did you get these from anyplace specific, like a cheaper price?

[@BodyweightWarrior]

Usually just amazon ☺️

[@CEPTime2Entertain]

Try get slightly closer to the camera and generally play around with angles

[@BodyweightWarrior]

Awesome, what ones? And thanks for the feedbaxk

[@CEPTime2Entertain]

+Tom Merrick like a close up it feels sometimes your a little far from us lol

[@wasy2760]

Add some light :)

[@BodyweightWarrior]

hopefully the more recent videos show the production quality improvements ;)

[@bot-ip1lu]

Hi Tom, about vitamine C,tought it could interest you: nutritionfacts.org/video/do-vitamin-c-supplements-prevent-colds-but-cause-kidney-stones/ nutritionfacts.org/video/what-is-the-optimal-vitamin-c-intake/

[@Barjozz]

great supplements. The dose of Vitamin C you're taking is very high though, the Linus Pauling fondation/institution recommends at least 400mg, to 1g. I don't think any research had shown benefits for more (except cancer and very high doses). Did you find some ?

[@BodyweightWarrior]

+Barjozz Thanks buddy. Didn't Linus Paul recommend about 2-18g as an optimal dose and 250mg as a minimum? He also took a shit ton of vit c daily. I also like to use Andrew Saul as a guide who has some very interesting thoughts about vitamins. I personally like taking higher doses (3-5g and up to 40g when ill) for a few reasons. First is that animals that naturally make vitamin C make a hell of a lot. Comparatively to humans I think that falls somewhere within the 2-18g range and like all vitamins, you're going to need more if you train. Another is that although I live in the countryside, I work in a more urban place with air pollution and other nasties. In this case, I like the idea of additional vitamin C (antioxidants) due to the likely increase in toxins and other pollutants I'll be exposed to. It also helps with collagen production which is helpful for recovery from joint and tendon intensive exercise. I'm not sure if there is a huge amount of research but I don't think there is really any harm in taking more. Vitamin C is extremely safe and kidney stones is about the only issue I've heard of but I'm not concerned. Scientists and recommendations are generally more conservative to cover their own back. Experiment and see what works for you!

[@Barjozz]

Thanks for the reply, nice to hear your thoughts. I will check Andrew Saul ! Yeah good old Pauling was taking loads of it ahah. Nowadays though, the thoughts of the Linus Pauling Institute (founded by him), that focuses on micronutrients research, are quite different : " Based on the combined evidence from metabolic, pharmacokinetic, and observational studies and from randomized controlled trials, it has been argued that sufficient scientific evidence exists to support an optimum, daily vitamin C intake of at least 200 mg/day, which is substantially higher than the current RDA (11). Studies conducted at the National Institutes of Health showed that plasma and circulating cells in healthy, young subjects attained near-maximal concentrations of vitamin C at a dose of 400 mg/day (11). Because of the very high benefit-to-risk ratio of vitamin C supplementation, and to ensure tissue and body saturation of vitamin C in almost all healthy people, the Linus Pauling Institute recommends a vitamin C intake of at least 400 mg daily for adult men and women." After saturation, everything goes in the toilets from what I understood. This low intake compared to animals can be explained with evolutionary physiology somewhat like this : our ancestors consumed lots of high vitamin C fruits in Africa. But then we moved north, thus vitamin C wasn't available anymore and we developped a new very strong antioxydant instead : uric acid. Thus we don't need very high vitamin C levels. I can provide references articles but in french so not sure it's very useful ^^'. Just my piece of thought, I will look into your references too ! I have to say that I love your videos man, your training is very well organized, the videos are informative... That's great ! I have the exact same goals as you have, wishing you the best progress :-)

[@BodyweightWarrior]

Yeah I read the 400mg bit but you can't be sure all that is absorbed plus asI mentioned active people will need more although not necessarily 5g more haha. That is very interesting about uric acid! I had no idea. It is interesting and I was somewhat concerned when I started taking it but I haven't had any issue, even when taking 40g a day when I'm ill. I think it is just a great supplement to make you more resilient to toxins and damage from everyday life, plus it's super cheap! Thank you bro thats very kind! :) I try my best, have you tried project planche? You too man, good luck

[@Barjozz]

This is indeed a fascinating topic, the human body is an inexhaustible topic. :) Honestly I am no expert, if it works for you I think it's great ! I have read the program, seen your videos, I think it is very solid. I have also read Overcoming gravity, etc. My current program is different but your project is great, definitely inspiring me to do more ! I hope to see a full planche video in the future ! And I hope to send you mine too one day also ahah. All the best :-). PS : The adaptogen plants are very interesting, thanks for the discovery. And a note on collagen too : great choice of supplement. I personally take 10g of glycine a day, which has the same effect but may be better from a sanitary perspective (no risks of contamination). Before bedtime it helps fall asleep faster (it reduces body temperature), might increase gluthation levels slightly and other things. But this supplement is fascinating especially because it could improve longevity in the same way caloric restriction was found to, by preventing the oxydative damage of methionine. It also has an evolutionary explanation : we do not consume as much connective tissue (bones, joints, etc) as our ancestors did. Thus we are, on a daily basis, according to experts, on a deficit of 8-10g (depends on indidual size). Once again, article (in french) by Julien Venesson if you're interested.

[@BodyweightWarrior]

Overcoming gravity was a big source of inspiration ;) Awesome man, I'd be happy with straddle at my height. Good luck to you too! Adaptogens are fricking awesome. I have added KSM-66 ashwagandha since due to its ability to lower cortisol and increase performance. I'm making a video soon about this, it's very interesting. I've changed from taking collagen as much and usually just have it when I'm out and about. I drink bone broth daily instead, it has done wonders for my recovery and skin. The glycine is an interesting one, can you buy it as a powder? I completely agree and make a point to include it in my diet. As i said I drink a cup of bone broth pretty much daily. I also make sure I eat cuts like lamb neck/breast/shoulder on the bone when I can :) Drop us a message on insta if you wanna chat more, always enjoy hearing peoples thoughts!@MovementTom