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

"A high omega-3 index has been associated with a 90% reduction in sudden cardiac death. People with an omega-3 index of 8% or more have a five-year increase in life expectancy compared to those with an index of 4% or lower."

BS

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

RP

"Vitamin D gets converted into a steroid hormone that basically runs about 5% of our protein-encoding human genome, affecting everything from immune function to brain function to cancer."

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

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

BS

"Higher potassium intakes lower our risks of heart attacks and strokes, and it does so by helping to lower blood pressure, especially when it's high."

BS

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

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%."

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."

GC

"Randomized trials and meta-analyses generally show that berberine can help lower cholesterol, fasting glucose, triglycerides, blood pressure, and body weight."

BS

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

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."

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

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

AH

"Alpha-GPC actually will improve your REM sleep. It's one of the few things I've found that can increase energy late in the day and you still sleep better."

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

"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

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

BS

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

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. This was shown in the Cosmos Mind study involving over 2,000 people."

BS

"As fiber intake increases cholesterol and blood pressure decrease and higher fiber intakes are associated with a reduced all-cause death rate."

BS

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

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."

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."

BS

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

BS

"Taking daily Aspirin cut your long-term risk of dying from cancer by about a third, according to an analysis of eight randomized controlled trials and over 25,000 patients."

BS

"Glycine signals to the blood vessels to open up and dilate, which helps the body to lose heat and lowers our core body temperature. This drop in body temperature is a central part of the circadian shift into sleep."

GC

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

BS

"We need iron for transporting oxygen in the blood, producing energy, and for proper muscle function."

RP

"Specifically using calcium vitamin D was associated with a 44% lower risk of dementia."

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

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

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."

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."

GC

"Catechins can help with weight loss and specifically losing visceral fat. It's been shown in randomized controlled trials."

BS

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

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

"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

"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

"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."