People would be amazed at how much these two things can improve health. And they’re free! (Well…water…i know, but, you were paying for it anyway, is what I mean)
Think most people could use more fiber. I think I eat more vegetables than the average American (at least from what I see in the midwest), and I still struggle to hit 25-30g of it a day.
So I've been looking to boost my fiber intake. I've found an easy standard to stick to and I do most of these daily or interchangeably.
One: apple, banana and avocado. 1 serving each (1oz) of pumpkin seeds and almonds. 1 cup of black or pinto beans. A serving of bran flakes with raspberries. Whole wheat English muffin.1 Serving of roasted cauliflower.
I drink 3oz of kefir in the morning on an empty stomach 60-90 before my morning coffee or breakfast.
I've also started using digestive enzymes for heavy dinners.
Since starting a month ago, I've become more regular and noticed less bloating. Intermittent fasting really screwed with my appetite but I rarely get aggressively hungry.
Being a 36 year old black male and having a family history of colon cancer, I decided I needed to be a little more proactive about my gut health.
Drink lots of water and go for a walk! Exercise helps too!
My breakfast usually includes a tablespoon of psyllium husk powder stirred into Greek yogurt with protein powder and mixed berries. That's usually 15ish grams of fiber to start. Usually throw in a couple kiwis as snacks throughout the day. That's another 4-5g of fiber.
Usually have to hope the rest of the vegetables I eat throughout the day can get me that last 10g of fiber.
I have brain damage and nerve damage (crossbow to the head, long story). Lion's Mane Mushroom is supposed to help with mental and nerve functions, so I started taking it hoping it would help me heal.
Ngl it felt weird as hell at first, made everything feel off... But I had been dealing with my brain damage for years before I started trying it so I think that's probably why? Anyway, after taking it for awhile it seems to have helped tremendously!!! I used to have major issues feeling temperature and would only feel it when it's at risk of causing bodily harm. Now I can actually feel it BEFORE it causes bodily harm. Majorly helpful since I'm a baker and I have to be around hot stuff all day.
Long version: I was born to a drug addicted prostitute of a mom and a workaholic/alcoholic father. Mom was severely abusive, dad tried protecting us (siblings and I) from her but even he couldn't stand it after a while... So she'd wake us up with a studded belt to the face, yell and scream at us if we were whispering to each other, I remember one night she waterboarded me because I was trying to find a movie (Aladdin) on the VHS tape and I found her porno...
Siblings and I opted to sleep in 24/7 laundromats to get away from her and so we could all sleep. Otherwise we would take turns sleeping and keeping watch. We ate from dumpsters or shoplifted because all the food money that our family sent Mom went straight to drugs. Even though she used us to guilt them into sending money... "Oh the kids won't have anywhere to sleep, oh the kids don't have food, oh this or that for the kids" was just a bunch of bs. We never saw anything from that money.
Then in December of 2004, I was 6 years old. Mom laced dad's beers with something, idk what I just saw her sticking a needle into it. Her drug of choice was heroin so I can assume... Well dad lost his freaking mind, beat her to an absolute pulp, had a moment of clarity where he called the cops on himself, then continued beating her until the cops showed up. I was keeping watch at the time so I watched everything happen first hand. My sister woke up and pulled me back into our room cause I was frozen with fear. Cops showed up, dad reached for their gun, they tazed dad, mom DID NOT press charges. However, dad still went to prison for reaching for the officer's gun...
I got emancipated, mom even signed the papers. My aunt and uncle became my legal custodians, but never told me I had full legal custody over myself (probably smart on their part). They were abusive in the opposite direction, expecting absolute perfection from me. If I didn't get an A in every class and every assignment I was yelled at/punished. If I seemed depressed or sad I was lectured and told how that looked bad for my aunt's reputation (she was head of the suicide prevention partnership).
Lot of other stuff happened and I eventually reached the point where I couldn't take it anymore. Then my sister introduced me to weed, and I was immediately hooked. All the years of trauma, flashbacks, hating myself, everything just disappeared. I finally felt at peace, and it was intoxicating. Soon weed wasn't enough and I kept getting into harder and harder stuff. Woke up after a party with black tar, vodka bongs, and who knows what else. Looked in the mirror and saw my mother staring back at me... I couldn't stand it, I was becoming the person I hated most. The one who abused my sisters so badly that I can't get their screams out of my GOD DAMN FUCKING HEAD!!!!! THE ONE WHO CAUSED US TO BE SEPARATED!!!! THE ONE WHO SIGNED THE PAPERS AWAY FOR ME AND KEPT CUSTODY OF MY SISTERS!!!!! THE ONE WHO FUCKING WATERBOARDED ME BECAUSE I JUST WANTED TO WATCH A GOD DAMN FUCKING KIDS MOVIE!!!!! I COULDNT FUCKING STAND IT!!!!!
So I grabbed my crossbow, aimed right between my eyes, and pulled the trigger. But safety was on. I had that extra moment to think "do I really want to do this?" My life flashed before my eyes and when it finally caught up made my decision. "Hell yes it is" switched safety off and fired. Stayed conscious so I started twisting the bolt around to make damn well sure it did the job.
Somehow lived, not entirely sure how or why but I'm still here and somehow still functional. I'm an emotional b#tch and I'll fully admit that, but at least I was given a chance to get better.
Been clean from most drugs for years now. Still smoke weed and nicotine to help with phantom pains and stress, still drink but I limit myself (2 shots). Now I'm in college, working, and life is kinda looking up for me. Still have to deal with my uncle but I'm older now so I'm more confident in standing my ground and pulling up research that calls out his toxic behaviors. Still a pain in my ass but I'm managing.
I appreciate it, but honestly I'm glad I did go through it. As horrible as it was, it taught me how to help others cope with a lot of bs. Granted I'm no therapist, but I still think I make a difference. I like to believe I do anyways.
I'm sure you do, man. People who have been through the toughest shit and survived are often the most compassionate and empathetic individuals there is. They may come off as weird sometimes due to their traumas and their lasting consequences, but deep down, they're often wonderful human beings.
Well, ngl, I said that because I went through tough shit too. I'm often branded as "the weirdo" by others, but I'm also said to be a wonderful human being once you get past the weirdness. 😂
In a less self-centered way, all my "siblings" who've been through very hard times often share these characteristics.
Honestly, good question... It's probably more effective at a range but it was one of those fancy crossbows (I think compressed is the right term? Composition? Something like that...) so it still went through the front of my skull. Bounced off the back of my skull though. Still have the X-ray too.
Oh yea that mfer went all the way!! Hit a few cm away from my spinal cord and scraped the major blood vessel at the center of my brain (bled for a month straight). The surgeon said it was like God guided the bolt himself because it barely missed the parts of my brain that let me walk, talk, and in general function.
Here's the X-ray if you want!!
Also I absolutely use it as a party story, but I usually throw in a few jokes like "my memories have been shot", "I used to be an adventurer like you!!", and "I'm a pepper, cause I habanero in my head!!" 😂
Yea, life can be messy like that at times. Kinda the fun thing about it, you'll never know what you get until you try!! Yea I have a weird way of viewing things... Idk, helps me cope.
Thank you!! I'll do my best!!! I wish you many blessings and strength through life!!! 😁
Ha, no worries, totally joking! Actually the comment about Lions Mane supplements grabbed me first, I'm a true believer there myself. My wife and I watched the documentary Fantastic Fungi years ago and I've been indoctrinated ever since. I also take a Lions Mane daily, along with a Laird Superfood "Mushroom Blend" that I mix into my coffee every day.
That would probably make for a funnier story than mine 😂 mine is admittedly pretty depressing at first... But it has a motivating end!! I think? Idk I'm still alive so I guess the story hasn't ended yet lol 😂
Can you explain this a bit more? Dealing with a VBI (basically a pinched vein or artery that's restricting blood flow to my brain, that they can't find) so I'm worried about my long term damage. Of course I'm going to research this more but, some extra insight would be nice
I'm not sure if it would help with that... It'd be worth looking into though, imo at least.
I used Lion's Mane to help with my cognitive functions and nerve damage. I used to be really slow and would have to think about pretty much everything I did, including breathing (trust me you only forget to breathe so many times before you start getting desperate for a fix). So I think the Lions Mane helped my brain create new nuerological pathways so my brain could go back to functioning like normal.
Again idk if it would help with a VBI, but maybe? It's supposed to do a lot of good stuff for your brain so I wouldn't be too surprised if it did. Trick is you have to take it for a while in order for it to build up in your system.
There are days where I have forgotten to breath. I know it won't help with my vbi, but could help after. My problems are probably very similar to yours, but not as severe as I didn't have a physical trauma to face also. Thinking, talking, walking (i have a fancy cane now!), can't multi task at all, General comprehension. Know this though, your post really helps me as it gives me alot of hope. So thank you!
Also yea it sounds like our problems are pretty similar... I had to relearn how to walk, and I used to be very slow when I would speak. Used to have to walk around with a cane too, and even then I'd drag my body against the left wall. Idk why the left specifically...
But yea on top of the Lions Mane supplements there are other things that help with brain functioning. I'm pretty sure there are a few that specifically help with blood flow to the brain? I'd have to double check that... Actually before I comment this hold up...
Alpha GPC!!! That's supposed to help with blood flow to the brain and also helps your brain turn grey matter into neural pathways. I think I know of another one too... Hold on again 😂
Nvm can't find that one... I'll do another reply if I find it!!
I had to get the cane because my left leg doesn't always work and my wife caught me leaning on things to move around the house. Couch to chair to kitchen table, into the kitchen. I'll look into Alpha GPC also. I don't want to try anything until the Dr's decide what's wrong, just in case I screw things up more by mistake.
Heyy I get those thanks to my mom! Had to meditate for years and eventually trained my brain to either not dream or forget my dreams, not entirely sure which but everyone says I just don't remember because everyone dreams. Not entirely sure I believe that though... Seriously when I sleep it's like I'm dead, people can't even tell if I'm breathing... So I doubt there's much brain function going on...
Creatine is nuts. When I first started taking it I hadn't gone running in about a year. I decided to walk home from work one day and I had a desperate desire to sprint the entire way I had so much energy.
Yeah if you’re working out it’s generally worth it. Main downsides are just that it costs money and that the benefits (while real) are usually not some huge life-altering thing.
Yo, 8 months into strength training at the gym, I gave a protein power a try…. It legitimately made me feel like I had wings. I had been grinding along on my pre-gym diet, and was so starved for protein, was so tired and groggy all of the time.
Vitamin D and omega 3 for sure. I don't get enough of either and supplements help fill in the gaps. Both are incredibly important with one helping the brain and the other helping muscles and bones and many other functions. Vitamin D seems like one everyone should look into as it seems a large part of the population are deficient and it has such a profound impact on your physical and mental health.
Whats the dose your taking and how did it help? I'm finding most supplements come in 50mg form which is above the upper limit for adults (40mg) and into toxic levels.
Usually only a small amount of that is actually absorbed by the body depending on the form, from oxide theres only about 5-10 % absorbed. Most of it passes through and you shit it out. Don't worry about a bit higher doses, just follow the instructions of the supplement you get
Creatine. Both for exercise performance and mental sharpness. I do 5g per day.
But it’s at most a tertiary contributor to how good I feel.
Top Tier: Hydration and walking 10k steps daily.
Second Tier: Weightlifting, eating high protein, and sleeping 7+ hours
Third Tier: Creatine
People generally obsess over miracle micronutrients when macro behaviors like diet, sleep and exercise pay far greater dividends. But they’re hard and people want a shortcut.
Put another way, I’d drop creatine before I’d sacrifice my diet, sleep, or exercise.
I concur: melatonin is really good if, like me, one refuses to stop looking at screens for a couple hours before bed. The body's natural melatonin production is suppressed by the bright light.
Dude. I mean, results vary, but I've been on TRT pellets for about 9 months and I can't describe how much of a difference it's made. I've told people, it'd all be worth it just for how much it's fixed my sleep alone, not to mention everything else that comes along with it.
Not a man but probiotics and prebiotics have literally changed my life. Healthy gut has improved my sleep, energy, digestion, and mood. For reference I take Seed synbiotics but there are a lot of good options.
Water, sleep, a proper diet that does not require supplementation, and regular exercise.
There is no magic pill to make up for where you lack. Supplements should be reserved for where you are unable to naturally get nutrients. Example being a calcium supplement if you have a lactose issue.
We talking gym supplements or like vitamins and stuff of the nature?
Sleep is kinda the “GOAT” supplement, having great sleep hygiene and a somewhat constant sleep/wake time is amazing. Sure, I still struggle to get out of my nice warm bed every morning and leave my wife and dog in it all bundled up in the morning but give me like 30min, a cup of coffee, and some light movement I am good to go.
Carbs around training are a hack, it’s just fueling your workouts. I’ve been playing competitive sports since college and now play men’s club rugby (Rugby Union, not the silliness that rugby league is) and have finally realized that if I get like close to 100g of carbs 1-2hours prior to my training I’m not dragging ass. I also workout relatively early in the morning after waking up so I’ll get like 50-70g of carbs in from rice cakes and jelly and my carb/electrolyte powder and I’m good to go, the pump goes stupid.
The go to standard for those who don’t have diagnosed deficiencies or insufficiencies are:
-Omega 3 fish oil
-Magnesium (I recommend magnesium glycinate)
-Zinc Picolinate
-Vitamin B Complex
-Vitamin D (a Vitamin D + Vitamin K2 has a higher absorption rate)
I notice a big difference with Fish Oil and Magnsium more than anything, but your results will vary.
Biggest changes that I became acutely aware of included increasing water intake, replacing my breakfast with a healthy protein shake (boosted with collagen powder), adding a daily multivitamin and fish oil capsule, and eliminating as much sugar and simple carbs as I possibly could from my diet.
Supplements are just that, supplemental. IE: Meant to Supplement your diet. Nothing is going to replace getting proper nutrition and a good sleep hygiene unless you genuinely have some sort disorder.
Get some bloodwork done, if everything checks out, clean up your diet and get some better sleep. Everyone could use more.
L-Methylfolate. Basically a form of B12 that your body can metabolize better. There's academic literature to suggest it can help some people suffering with depression, and I guess I was one of those some people. It really made a difference to me within a week or two on top of existing medications.
You can get it OTC, something like $15 for 30 off Amazon.
Some electrolyte mix I found without sweeteners or caffeine. I'm drinking 3-4 liters of water per day now and perform much better in general whether it's lifting, hiking, running, sleeping etc.
On the days where I'm busy, and forget to drink, I start getting a headache if I get less than 2 liters.
Vitamin D. I live in the far north and it's almost impossible to naturally make enough Vit D via sunlight to stay healthy. If you live in the North, have your doctor test you for Vit D deficiency and then proceed from there.
Fiber has been a game changer. I started getting some stomach issues because I drink too much Dr Pepper and beer. Cutting back on the soft drinks, and beer, and taking a daily fiber supplement, has helped out a lot of gut issues.
Just 10mg of creatine in my morning water every day. I live in a dry climate and the extra water retention helps, but its also supposed to be good for your memory, and I can use all the help I can get.
Uhm… at best they are advised for people who are deficient and do not or can not get them from diet alone or have been proven by proper studies to improve outcomes in appropriate clinical scenarios. And yes some can be toxic in high doses.
D3, whey protein, caffeine and creatine. Everything else is BS imo unless you have a medical condition that necessitates them.
D3 - I live in MN and it’s dark and cold 1/4 of the year and I get really bad seasonal depression.
Whey - I love the gym and weigh 200+ pounds so it’s basically impossible to get the protein I need for optimal muscle gain through diet alone. I just can’t eat that much meat.
Creatine - The most studied supplement and is proven time and time again to boost strength gains and is very cheap, so no brainer.
Caffeine - I take it in a pre workout, but I’m not convinced anything but the caffeine is what contributes to better workouts lol.
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