Overview

Foods

If you’re training indoors, consider consuming 500-1500mg sodium per hour to prevent hydration issues. Quick info: Sodium citrate has about 1000mg sodium per tsp.  Table salt is about 2000mg sodium per tsp. Add either to your workout carb beverage.

Consider Joint-Friendly Supplements:

• Omega-3 fatty acids: Anti-inflammatory benefits.
• Glucosamine and Chondroitin: May support joint health.

• Collagen + Vitamin C: Supports connective tissue repair.

• Cumin - inflamation, liver, pancreas

• Ginger - liver, pancreas, artery, digestion
• Garlic - hearth/immune
• Black Lentils - protein/fiber
• Apple Cider Vinegar - heart health
• Shittake or Miake - immune health
• Cauliflower - anti-inflammatory/fiber

• broccoli - antioxidents, bowel health, fiber

• sweet potato

• chickpeas

• ceylon cinnamon - blood sugar, liver, pancreas healthl

• ground flaxseed - omega3, digestive, heart health
• sunflower lecithin - phospholipids, coldene source
• ground walnut - omega3, brain health
• cherries - antifinflamatory, sleep, joint
• strawberries - antioxidants, polyphenols
• macademia nuts - fats, omega9
• brazil nut - selenium
• pomogranite juice - heart health, antioxidants

Oral

• water pick
• dr. tongue floss 0 - thicker strands 25% better
• no floride toothpaste
• Dr. Collins Biomin Tooth Sensitivity Toothpaste
• tongue scrapper

Skin

• Rabomicine - anti-aging - causes acne
  • CeraVe - acne control cleanser, salicylic acid 2% - acne/blemish free (unnecessary imo)
  • accutane 2x 40mg - unnecessary
• uv index low in morning/evening
• No topicals really work anywhere close to lasers and physical stuff
  • as you age, you lose firmness of the skin
    • tixel - thermal mechanical ablasian , titanium tip, intenense pulses of heat
    • vs lasers/rf having pros/cons
• Red light - collegen production / healing skin health
• Blue light - acne - unnecessary
• red light therapy - depression if forehead, others
• sunscreen - eltamd
  • mineral based
  • uv -a + b
  • not great titanium dioxide