AH

"I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. You want to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day."

RP

"People with a high omega-3 index of 8% or more had a 90% lower risk of sudden cardiac death. Like 90% lower risk."

BS

"Creatine supplementation is the most effective nutritional supplement currently available to increase exercise capacity and lean body mass."

RP

"Vitamin D is a steroid hormone that regulates the expression of over a thousand different genes in the human body, which is around 5% of the human protein-encoding genome."

RP

"There is a lever you can pull every day to significantly enhance your body's ability to repair damage to your DNA, potentially reducing cancer risk in a dose dependent manner. This is the power of magnesium."

AH

"Anyone that disagrees with that to me should see a neurologist because it's just so very clear that you need fiber. It's anti-cancer. It's pro-digestion."

RP

"A meta-analysis of 19 randomized controlled trials demonstrates that melatonin decreases sleep onset latency, increases total sleep time, and improves overall sleep quality."

BS

"A meta-analysis... found that all 10 randomized controlled trials showed improvements in skin health including moisture, elasticity, and wrinkle number."

RP

"Vitamin C is absolutely essential for the synthesis of collagen. You cannot make collagen without vitamin C."

BS

"Ashwagandha supplements do significantly reduce stress. That same study did show a reduction in cortisol levels, which is the stress hormone."

BS

"In a perfect world, we should be targeting 1.6 grams of protein intake per kilogram of body weight per day."

BS

"Potassium is like a superhero when it comes to fighting high blood pressure. It balances out the sodium in our bodies and helps our blood vessels relax."

BS

"We've got fantastic evidence from randomized control trials showing that if we supplement with hyaluronic acid we reduce skin wrinkles by about 18%."

BS

"In human clinical studies, pure resveratrol improves blood sugar levels, good cholesterol, blood pressure, kidney filtration and fatty liver."

AH

"Berberine, a tree bark that lowers blood glucose and works for all the world as well as Metformin."

RP

"Vitamin K is also required to activate proteins that pull calcium out of the vascular system, out of the blood vessels and arteries, and bring it to the bone where it's supposed to go."

RP

"The top 20% of consumers of cruciferous vegetables reduce their all-cause mortality by 22%."

BS

"The next thing I always recommend to my patients that I see in the clinic aside from sunscreen use is to use a retinoid cream particularly at night."

AH

"I've taken 1,000 or 1,500 milligrams of L-tyrosine and I've definitely experienced an increase in alertness. I can feel a meaningful increase in alertness and focus from 500 milligrams."

BS

"It reduces the duration of the common cold symptoms in healthy people. Plus, it also seems to reduce the risk of getting a common cold in the first place."

AH

"Alpha-GPC supports the release of a neuromodulator called acetylcholine. 300 milligrams of Alpha-GPC has been shown to increase physical performance but also cognitive performance."

BS

"Compared to women with the lowest vitamin E intake, those with the highest had 34% lower rates of heart disease."

BS

"In a clinical trial lasting 9 months, no one in the curcumin group had progressed to type 2 diabetes, compared to 16.4% of those in the placebo group."

BS

"After 12 months, the group who took vitamin B3 had a 23% lower rate of new skin cancers compared to the placebo group."

BS

"There is one supplement however that does have good evidence for boosting testosterone plus athletic performance, and it's betaine or TMG."

AH

"Magnesium threonate, apigenin, and theanine, which together can really enhance the speed at which one falls asleep and people's ability to stay asleep and to really get into those deep stages of sleep that are particularly restorative."

BS

"Daily multivitamin and mineral supplements relative to placebo resulted in a statistically significant benefit on global cognition."

AH

"This study convinced me to eat low sugar fermented foods every single day and I have been ever since."

BS

"I continue to take taurine supplements, especially since a new human study of 1,394 people was just published on the 23rd of November, 2025 that reinforces my decision."

BS

"Higher levels of fiber intake lowers our cholesterol levels and it seems to lower all-cause death rates."

BS

"Alpha lipoic acid treatment coincided with a statistically significant 1.27 kg greater weight loss compared to placebo."

BS

"Glycine didn't change sleep architecture. This means that glycine gives us some of the benefits of traditional sleeping medications that promote sleep without the side effects."

AH

"Inositol has been shown to create a very notable decrease in anxiety symptoms. The potency of this effect is on par with many of the prescription antidepressants."

AG

"All of muscle requires calcium to contract. Your skeletal muscle has to have it, your heart has to have it. It is a critical component to high quality, fast, and successful muscle contractions."

BS

"If the ferritin is below 50, that may also be associated with adverse effects including exercise intolerance, fatigue, restless legs, and other neurologic and or sleep disorders."

GC

"When they gave them the aged garlic extract... the low attenuation plaque actually decreased by 29%."

BS

"This amino acid is critical for muscle building and maintenance."

BS

"Looking at that 2016 meta-analysis, there was a 22% reduction in heart attacks."

AH

"L-carnitine and acetyl-L-carnitine in particular facilitates fat oxidation. It helps convert fatty acids into ATP. Supplementing L-carnitine can increase fat loss."

BS

"We've got overwhelming human evidence that yes, NMN supplements, they do boost blood NAD."

AH

"Magnesium threonate, apigenin, and theanine, which together can really enhance the speed at which one falls asleep and people's ability to stay asleep and to really get into those deep stages of sleep that are particularly restorative."

RP

"Tryptophan is an essential amino acid we get from our diet. It is transported into the brain, where it gets converted into serotonin, an important neurotransmitter that regulates mood, cognition, and impulse control."

AH

"It turns out that 400 milligrams per day of something called Tongkat Ali, which is a form of ginseng, can actually help increase levels of free testosterone."

BS

"Vitamin B12 is required for the development, myelination, and function of the central nervous system. It's needed for healthy red blood cell formation and DNA synthesis."

AH

"...5-HTP produces a notable decrease in appetite, based on three studies."

AH

"Glutamine is an amino acid that can really reduce sugar cravings if you take a teaspoon of that or even a tablespoon of that a few times a day. Glutamine has also been shown to improve symptoms of leaky gut."

AH

"Mucuna purines... can reduce the symptoms of Parkinson's disease... It also can reduce a particular hormone called prolactin."

AH

"NAC prevented the symptomatic forms caused by the H1N1 influenza virus quite efficiently. Only 25% in the NAC group developed disease versus 79% in the placebo group."

AH

"When I take NR and NMN at the dosages I talked about a little bit earlier, it gives me a lot of sustained mental and physical energy throughout the day."

BS

"Astaxanthin powerfully activates an enzyme called NRF2, and NRF2 acts as a switch to activate a whole battery of antioxidant genes."

GC

"Methylene blue can act as a smart drug. It can improve your mind, your memory, and your learning."

AH

"Third on the list of things that come from food that can readily support brain function would be choline because of the relationship to choline in the biosynthesis pathway for acetylcholine."

BS

"It's a powerful antioxidant, but as we reach the age of 45, our levels of glutathione go down."