Physical and mental health practices for optimal wellbeing.
Exercise & Training
Optimal Program Design
Based on Optimal program design 2.0:
Weekly Structure:
- 3 full body workouts per week for optimal results
- Allows for adequate recovery between sessions
Training Principles:
- Volume matters more than rest: Total work done is the key driver
- Rest periods: Aim for 2.5 minutes between sets
- Prevents excessive cortisol increase
- Can vary based on goals and intensity
- Less rest for metabolic work, more for strength
Periodisation:
- Vary rep ranges: Don’t stick to one approach
- High reps / low weight: Muscular endurance, metabolic stress
- High weight / low reps: Strength, neural adaptation
- Progressive overload over time
- Prevents plateaus and overuse injuries
Supplementation
Evidence-based supplements with strong research:
To Research
- Castor oil: Traditional remedy, needs more research
- EPA (Fish Oil): 1000mg per day
- Omega-3 fatty acid
- Benefits: Focus, mood support, reduces inflammation
- May help with depression
- Choose quality brands (tested for heavy metals)
Creatine
Well-studied with many benefits:
- Improves strength and power output
- Cognitive benefits (especially when sleep-deprived)
- Neuroprotective properties
- Safe for long-term use in healthy individuals
- 5g per day is standard dose
- Loading phase optional (not necessary)
- Examine.com: Creatine - comprehensive review
Considerations:
- Well-tolerated by most people
- May cause slight water retention
- Stay hydrated
- Long-term effects continue to be studied but appear safe
Glutamine
Limited evidence for supplementation in healthy individuals:
Claimed benefits (weak evidence):
- Gut health support
- Immune system recovery from trauma (e.g., intense exercise)
- Increased glycogen synthesis
- Anti-catabolic effects
Reality:
“The suggested reasons for taking glutamine supplements (support for immune system, increased glycogen synthesis, anti-catabolic effect) have received little support from well-controlled scientific studies in healthy, well-nourished humans.”
Evidence:
- Glutamine: Metabolism and Immune Function
- Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions
Verdict: May be useful for clinical situations (ICU, IBD) but limited benefit for healthy, active individuals.
Magnesium
Important mineral often lacking in modern diets:
Dosage:
- Standard: 250–450 mg/day for adults
- Upper Limit: 350 mg/day from supplements
- Higher doses may cause digestive issues (diarrhea)
- Take with food for better absorption
Benefits:
- Sleep quality improvement
- Muscle recovery and relaxation
- Stress reduction
- Bone health
Forms:
- Magnesium Glycinate: Best for sleep, well-absorbed
- Magnesium Threonate: Best for cognitive benefits
- Magnesium Citrate: Good absorption, may have laxative effect
- Avoid Magnesium Oxide: Poor absorption
Zinc
Essential mineral for immune function:
Dosage:
- Do not exceed 40mg per day
- Typical supplement: 15-30mg
- Can interfere with copper absorption if too high
Benefits:
- Immune system support
- Wound healing
- Protein synthesis
- Cell division
Cautions:
- Too much can suppress immune function (opposite of intended effect)
- May cause nausea if taken on empty stomach
- Take with food