Video by jjmacneil_

If you take creatine every single day, you're going to build more muscle, recover faster, and get way more out of all the hard work that you're putting in in the gym. And all you have to do is take five grams a day with water. It's the most researched supplement in the world, and it would almost be stupid not to use it.

If you take magnesium glycinate every night before bed, you're going to recover better. You're actually going to get a decent sleep for once in your life, and your cortisol is going to drop. Most of the world is deficient in magnesium, and that's why everyone feels like garbage, and they don't even know it.

Just make sure you take three to 400 milligrams like an hour or two before bed and make sure you get glycinate and not oxide. Now if you take vitamin D with K2, you're gonna boost your testosterone, increase your immune system productivity and your bone density all at once. The K2 is really important here

because it makes sure that the vitamin D actually gets to where it needs to go without calcifying in the wrong place. I would take two to 5,000 IUs of vitamin D a day with K2. And if you take omega-3s every day, your inflammation is gonna go down and your joint pain is gonna not be as bad.

Your heart and brain health is also gonna improve long term, so it would be a no-brainer to take at least two of these every single day. Just make sure you find a quality brand that gets you enough DHA and EPA. And you can follow me for more no bullshit fitness advice.