I’d like to preface this list of supplements with our Coaching stance on “Supplements” overall @ NOExcuses, and where we believe their place should be in any individual's health regimen.
First of all, we (coaches) take all of these supplements we’re about to share with you.😜
BUT, there is a massive difference between “taking” supplements and “relying on'' supplements for a desired outcome. We’ve all been on both ends of the spectrum, and the latter is nothing but a waste of time, money, and effort.
Trust me, I know what it feels like to wait until Groupon is holding a BOGO deal on bottles of Hydroxycut. And then take it 2 months before summer starts to hopefully lose all the weight I want to lose.
I genuinely believed at that time, me taking Hydroxycut was 100% the deciding factor in my successful weight loss or not.
That Couldn’t be further from the truth!
Let us save you the time now, supplements are a lot less significant than you think. Without going too far off track, our personal stance is this;
We believe supplements are meant to SUPPLEMENT a macronutrient and/or micronutrient deficiency that cannot be obtained through one's whole food diet. Whole food sources should never be avoided just because it is more convenient to take a supplement instead. The bioavailability of macro & micronutrients from whole food sources far outweigh the bioavailability of supplements. With that being said, I do also believe every individual, with very rare exceptions, should AT LEAST have these 4 supplements in their daily regime for OPTIMAL Health outcomes.
As your coach, providing you with this information I want to ensure you understand that all NOExcuses clients commit to the PROCESS of their specific game plan written out to them by their coach to obtain optimal health. We never have, and never will tell someone to take a PRODUCT as a means to an end in their health and fitness journey.
Phew, now that I’ve got that off my chest, here are my Top 4 Supplements to LOSE Weight FASTER!
Omega-3 FIsh Oil
When you hear Fish Oil I want you to also think - INFLAMMATION. This may be the most widely used supplement, fish oil is a great addition to the diet to help reduce inflammation.
How does that help with weight loss? Simple, If the body is in an inflamed state it releases cortisol from the stress response of inflammation and in turn tells the body - “DO NOT BURN FAT”.
The modern North American diet has begun seeing an increase in the ratio of omega-6 fats to omega-3 fats creating a pro-inflammatory environment. Can you believe that the typical ratio today is at 20:1 omega-6 to omega-3, crazy right?
Maybe you’re reading this thinking - what the heck is the difference between omega-6 and omega-3?! Great question!
So Omega-6 Fatty Acids are essential fatty acids. They are necessary for human health, but the body cannot make them. You have to get them through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, and normal growth and development. These are the inflammatory side of Fatty Acids. Which is necessary for a healthy stress response. But too much of anything is never a good thing.
So when looking for an Omega-3 Fish Oil supplement you want it to be Omega-3 and NOT Omega-6. By supplementing with fish oil, we are actively reducing this ratio, thereby reducing inflammation.
Making sure it is High Quality as well matters.
Dosing: Fish oil dosing is more about the quantity of EPA/DHA than it is the total dose of fish oil. For that reason, regardless of the product you are using, aim for a dose of .25g EPA/DHA per 10lbs of bodyweight.
Here is the link to the Omega-3 Fish Oils that I currently take every day -
Vitamin D deficiency is extremely common in most human beings. While levels may not be clinically low, most individuals will find themselves on the low end of the reference range.
Low Vitamin D levels can compromise performance, recovery, and even hormonal output.
For this reason, supplementing with vitamin D is recommended for all individuals.
Yes, Vitamin D aids in hormonal health. Which means, all you women in your menopause years should absolutely be making sure you know what your levels are and supplement if needed to get them in the optimal range. And all you men who are lower in testosterone levels, Vitamin D can help.
While Vitamin D is fat soluble, meaning we will not simply excrete excess, we do want to maximize our levels safely.
PLEASE do not fall for the multi-vitamins that have Vitamin D within them, but are a solid pill form. Your body will not be able to uptake any vitamin D without the presence of fat. So it should always be in a gel form of pill.
Dosing: Medically you will see doses prescribed as high as 50,000 international units. As a nutrition coach that is not performing blood work, you need to err on the side of caution when prescribing fat soluble vitamins. We have found 2000-5000 units daily to be a safe, effective dose.
*DISCLAIMER* - Please know that YOU CAN OVERDOSE on Vitamin D and cause calcium build up in your blood. Not a good thing. So if you are one of those people who brag about taking 15,000IU of Vitamin D, and that wasn’t prescribed to you by your doctor, I would highly recommend you check with your PCP before continuing at that dose!
Here is the link to the Vitamin D that I currently take every day -
Magnesium is under consumed in the typical western diet, and with underconsumption comes an increase in markers for inflammation. And what did we just learn above about inflammation? IT STOPS THE BODY FROM BURNING FAT.
It is also important to understand that magnesium is required for energy production and glycolysis - making this nutrient essential to any mixed modal activity.
Dosing: Magnesium comes in several chelates, but research has shown that magnesium aspartate, citrate, lactate, and chloride are absorbed more completely and are more bioavailable than magnesium oxide or sulfate. Females should take 300mg and males should take 400mg with dinner or the last meal.
Here is the link to the Magnesium that I currently take every day -
There are millions of health benefits when it comes to vitamin C supplementation that will range from immune system function to cardiovascular health. We also have seen evidence in vitamin C contributing to cortisol regulation. Unfortunately, all of these benefits have come in doses that are actually above what the RDA would be through food consumption alone, leaving supplementation to be necessary.
Dosing: 500mg-2000mg taken each night has proven to be a safe effective dose. If stomach irritation is noticed, ensure you are taking a non-acidic, buffered form of Vitamin C.
Here is the link to the Magnesium that I currently take every day - Solgar Ester-C Plus 1000 mg Vitamin C (Ascorbate Complex), 180 Tablets - Gentle On The Stomach & Non Acidic - Antioxidant & Immune System Support - Non GMO, Vegan, Gluten Free, Kosher - 180 Servings
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