Maybe you were up every other hour with your newborn, or you pulled an all-nighter for the company’s annual report. Or maybe you just spent the night tossing and turning for no good reason. Whatever the case, when your alarm goes off at 6 a.m., you need help or you’ll never make it through the day. Instinctively, you brew yourself a cup of coffee—nature’s perfect antidote to feeling like death warmed over. But it turns out, while it may give your system a jolt, it’s weighing pretty heavy on your long-term health.

 
A report in the British Journal of Nutrition found that a night of poor sleep followed by a morning cup of black coffee caused blood sugar levels to spike 50 percent in otherwise young and healthy study participants. One suspected reason: Caffeine may contribute to insulin resistance, says lead study author Harry Smith at the Centre for Nutrition, Exercise & Metabolism at the University of Bath in the UK.

“Caffeine has a negative impact on sensors in our muscles that help the muscle take glucose out of the blood, hence why we saw the elevated blood glucose in the coffee condition,” he explains.
Since high blood sugar is the first step toward diabetes and other heart issues, it’s best to avoid it. One solution, suggests Smith, is to drink your coffee after breakfast, rather than before, which can help negate some of the effects of caffeine on blood glucose control.
Another fix: “Physical activity is a great way to control blood glucose levels and it is entirely possible that some morning exercise could be enough to negate the effect of caffeine on blood sugar levels as well,” he says, also noting that moderate coffee consumption has been linked with other positive health effects so there’s no reason to ditch the java entirely, especially if you pull an all-nighter.

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In 2007, a year and a half into doctorate school, Dr. Livingood of Livingood Daily received a call from his mother informing him that his father’s heart shut down and contracted a deadly virus. With no warning, after passing physicals with flying colors, Dr. Livingood’s dad had his life stopped by sudden heart failure.
This call changed Dr. Livingood’s life. “When you, or someone you love, loses their health…everything you used to care about seems insignificant.” All Dr. Livingood could think about was arriving home to his father and helping him regain his health.
No one at the hospital knew why his father was declining in health, and no one knew what to do about his heart condition. There were no solutions suggested, except to put him on 15 different medications.
Dr. Livingood fought this ‘solution,’ expressing that his father shouldn’t need 15 different medications in order for him to live life, when months before his dad had passed his physical and was doing well for his age.
With no one able to tell Dr. Livingood what was going on, he decided to take matters into his own hands. This incident was the catalyst for Dr. Livingood, now a doctor of natural medicines and a DC, to find solutions that helped his loved ones and thousands of others to get out of “sick care” and experience REAL health means.
Dr. Livingood helped his father overcome his major heart and autoimmune conditions, got him off 15 medications, and got the chance to live good again..
Now in 2021, Dr. Livingood is bringing facts, solutions, and natural remedies to individuals throughout the U.S. His FREE book, Livingood Daily, is here to protect families from viruses, disease, and harmful treatments.
In his book, he introduces techniques that allow individuals to combat disease & illness through superfoods, natural solutions, and more, and he transforms individuals from misinformed to fit & full of energy extremely fast!
This is Dr. Livingood: Proven Step-By-Step Healing Formula’ That Average Doctors Don’t Know About… and that formula is revealed in his free book.
Besides our alarm, what really gets us up in the morning? Real health. Dr. Livingood is here to inform individuals that health starts with understanding the body and what resources we have that are naturally occurring inside and outside us.
Dr. LivingoodIf The Focus Is Health, The Result Is Heath
In the first half of his book, Dr. Livingood discusses how to fix your focus, your food, your fitness, your frame, and your filters. The foundations you need in order to experience REAL health and achieve your health goals fast.
Dr. Livingood hopes to shift people’s ways of thinking about solving health issues by presenting a step-by-step system on how to naturally combat disease & illness.
You can naturally maintain a healthy lifestyle, and that starts with healthy insides and healthy living habits. If the focus is health, the result is health, and that’s what Dr. Livingood preaches.
“If all the focus is on drugs, surgeries, and the treatment of sickness and disease then all you get is sickness and disease. When the focus is building health and the activities of building health then you get health.” which is exactly what Dr. Livingood experienced with this father. There are alternate ways to help the body, starting with what our bodies already do for us every day.
We Are Our Own Greatest Doctor, And Believing In Our Bodies And Informing Ourselves Is The Key To Real Health
Since the day we were born, our bodies have been working for us by fighting diseases, healing our cuts and scrapes, and giving us the energy to run and walk—without us even noticing! Dr. Livingood is here to remind us that we are our greatest doctors and that believing in our bodies and informing ourselves is the key to real health.
The more we know, the more we know.
We don’t always have to go to a doctor to understand what’s going on, and we don’t have to wait around getting sick anymore. Especially when it comes to serious viruses and autoimmune problems, there are natural solutions available that not every doctor is studying in books.
From vitamins and minerals to herbs and remedies, Dr. Livingood has a full line of supplements that naturally support heart health, pain and inflammation, and more. If you want to learn more about these supplements, the masterclass is right for you.
With natural remedies, Dr. Livingood is helping individuals find the cause of their health problems and presenting natural ways to ease the conditions. Dr. Livingood has helped thousands of individuals get off their medications in a safe way.
Realize what healthy really means with Dr. Livingood’s free book.
Some People Think That Natural Solutions Aren’t On The Same Level As Prescribed Medications, But They’re Wrong
We’ve been told all our lives that doctors have all the answers, but many of them only have answers that lead to medications or surgeries.
There is a huge push for natural health remedies in 2021, and Dr. Livingood is a pioneer in this field. The Livingood Daily book is a new door for many to open.
There is so much to learn from the Livingood Daily book because it’s all about re-educating ourselves on the truth. Dr. Livingood’s practices and systems are all about shifting our attention from sickness to health.
Symptoms of gluten allergies? There are natural solutions. Avoiding blood clots, strokes & heart attacks? There are natural solutions for this too!
Some people think that natural solutions aren’t as useful as prescribed medications, but they’re wrong. Natural solutions help the body in the long run and keep people on the right track to real health.
Learn how natural remedies can change your life today.
We’re All So Worried About Which Vaccine We’ll Get Or Which Drug We’ll Take, But What Can We Do To Strengthen Our Bodies From The Inside Out?

It’s time to stop living in fear and arming ourselves with misinformation. We need to start empowering each other with what we can do for ourselves and our immune systems. No one has perfect health, and there is no way to protect the body from everything. Dr. Livingood knows this and approaches the immune system from a natural standpoint with reality in mind.
Amidst the pandemic, we’re all so worried about which vaccine we’ll get or which mask we’ll wear. Now, it’s time to think about what we can do to strengthen our bodies from the inside out.
We can keep our bodies strong and ready for any health issue by preparing them to fend off disease. We can help our inner army to fight for us, instead of work against us, or try to digest and comprehend the unknown medications we so willingly put in ourselves.
What does healing look like without all the toxic side effects from medications?
It looks like a person ready for anything with knowledge about what to eat, how to respond to sickness, and what supplements to take.
It’s about redefining what healthy means with Dr. Livingood.
Dr. LivingoodLivingood Daily by Dr. Livingood Hints At The Best Tool We Have To Reach REAL Health: Ourselves
Livingood Daily by Dr. Livingood can help individuals understand themselves, their health, and the role they play in nurturing and healing their own bodies without the use of surgery or medication.
Say goodbye to illness and worrying about what medication to take next and what surgery to get, and consider readying the body to live in real health. Dr. Livingood can help keep us from falling victim to fear and misinformation and instead, take action and take control of our health.
When was the last time we picked up a book to learn about our health instead of deferring to medication? It’s time we reroute our thinking and consider our bodies and natural supplements to be just as strong a tool as MDs and medications.
The power of health is just as much within us as it is without. It’s time for us to get tapped in.
The Livingood Daily book comes at just the right time when the virus is hanging over our heads, and trips to the doctor may be too expensive. A time when we have to turn away from medications as solutions and look to ourselves as powerful enough to combat any illness or disease with education and practice.
There is so much to learn about the body, the mind, and the natural ways to help ourselves, and Dr. Livingood can expand our options to prevent and prepare our bodies for health, not sickness.
By educating us, Livingood Daily by Dr. Livingood hints at the best tool we have to reach real health, and it’s a tool we’ve always had access to: ourselves.

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While maintaining a high-functioning immune system is always important, nowadays, it really seems to take on an added level of importance. A global pandemic is a scary event to deal with, and having a strong immune system––along with socially distancing and wearing a mask––is your best line of defense.
Of course, knowing exactly how to give your immune system the boost it needs is a little more complicated than putting back a couple glasses of OJ––but that’s a start. While staying active and fit is extremely helpful, you can still strengthen your immunity without breaking a sweat––or even opening your eyes, for that matter. Begin with incorporating these three simple changes into your life to give your immune system the boost it needs to keep you healthy and safe, during flu season and beyond.
Get Plenty of Sleep
Don’t be this guy. Shutterstock
16 hours should be more than enough time to complete everything you need to do in a single day. Those other eight hours? Your body needs those for rest and recovery. Not only does getting a full eight hours of sleep help you feel clear and focused for the next day, but it also gives your immune system time to reboot and recharge. Countless studies have correlated sleep and improved immune function.
In one such study, the scientists were able to focus on T-cells––which contribute to the body’s immune response by identifying and directly killing infected host cells, as well as activating other immune cells in the process. The scientists found that getting sleep was directly linked with improved T-cell function. 
“Our findings show that sleep has the potential to enhance the efficiency of T cell responses, which is especially relevant in light of the high prevalence of sleep disorders and conditions characterized by impaired sleep, such as depression, chronic stress, aging, and shift work,” said study co-author Luciana Besedovsky.
While everyone is a little different, most scientists suggest getting between seven to nine hours of sleep every night. But don’t overdo it either, as oversleeping has been proven to do more harm than good.

Eat a Colorful Diet
Opt for a colorful diet. Shutterstock
If you find yourself waiting in line at the fast food drive-thru on a regular basis, you should probably reconsider your dietary choices. It may be a cliché, but it’s accurate: “You are what you eat”. So if you are filling your gut with a double cheeseburger, large fries and chocolate shake, the only thing you are satisfying is your taste buds.
While you can always splurge for the occasional burger, pizza or hot wings––you need to keep it in moderation. Give your immune system the tools it needs to fight infection by ensuring your diet includes plenty of fruits and vegetables––specifically immune-boosting foods like citrus, red bell peppers, broccoli, garlic, ginger and leafy greens.
As a simple rule of thumb, eat a colorful diet. Vibrantly colored fruits and vegetables are generally the richest in vitamins, minerals, fiber and antioxidants.
Take Vitamins to Help Your Immune System
Vitamins and supplements are a good way to avoid deficiencies. Shutterstock
While its always best to get your nutrients and vitamins from the food you eat, taking vitamins and supplements is certainly not a bad idea. While there is no magic pill or vitamin that’s proven to totally protect you from getting sick, they help in areas where your diet may be lacking.
For example, micronutrient deficiencies can have a negative impact on your immune response. And with our busy lives, you’re probably not paying too much attention to which micronutrients you might be skimping out on. To cover your bases, start by taking a daily multivitamin that will contain trace amounts of most micronutrients.
Additionally, three immune-boosting vitamins worth taking are vitamin C, vitamin D and Zinc. While everyone knows about the benefits of vitamin C in fighting infection, it’s also important to recognize the role vitamin D and Zinc play.
While we normally get our Vitamin D from the sun, that’s harder to do during winter. And with studies showing that  low levels of vitamin D have been associated with a greater risk of developing respiratory conditions, a vitamin D supplement is a good idea. Zinc is another great immune fighter and studies have shown that increased concentrations of zinc can inhibit the replication of viruses.
Lastly, remember that taking a super dose of any one vitamin will not give you “super-immunity.” Instead, focus on avoiding nutrient deficiencies in any one area, eating healthy and getting plenty of Zs.

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The gym can’t replace therapy, but it’s a damn good release when you’re dealing with a tough day at the office or a stressful family affair. Running can be meditative and yoga can be relaxing, but if you need to blow off steam, you need to lift—and lift heavy.

When your temper is high and you’re frustrated beyond belief, throwing some weight around is an incomparable release. Here are four heavy-lifting routines to help you blow off steam.
Anger Management: Best Heavy-Lifting Workouts to Blow off Steam
Workout 1: Locomotion
Equipment needed: Turf space, loaded sled, heavy dumbbells
1. Farmer’s Carry — 6 x 50m: Stand tall with a weight in each hand. Maintain a “proud” chest, pull shoulder blades down and back, and walk forward using short heel-to-toe steps. Aim for your body weight equivalent to be carried. If you can’t find dumbbells that can equate to this, try loading a trap bar to that equivalent instead. Rest 90 seconds between carries.
2. Sled Push — 6 rounds x 50m: Stand behind the sled with arms straight and flexed, body leaning forward. Drive the sled using a fast yet controlled pace. Again, aim for bodyweight equivalent to be pushed. Rest 90 seconds between pushes.
3. High Box Jump — 5 x 6 reps: Squat down to just above parallel and bring arms back behind hips. Explode with a strong forward-arm swing, tucking your knees after you’ve fully extended your legs. Land softly in the same squat depth you started with. Stand up tall, locking hips to finish the movement. Rest as long as needed between jumps.
Workout 2: Upper-Body Power Play
Equipment needed: Slam ball, bench, pullup bar, dumbbells
1. Med Ball Slams — 5 x 15 reps: Keep the weight relatively light (15 pounds) but move explosively to blow off steam and torch calories. With feet shoulder-width apart, reach to full extension with the ball overhead (try not to bend your elbows). With your full force, slam the ball down between your feet. Pick the ball up and repeat. Rest 60 seconds between rounds.
2A. Dumbbell Bench Press — 10 reps: Go heavy. Sit on end of bench, holding dumbbells resting on thighs. Lie back, guiding dumbbells over chest with legs, then plant feet to start. With dumbbells angled in and thumbs over collarbone, squeeze shoulder blades together and down. Press weights over chest to a wide V shape, then return to start.2B. Plyometric Pushups — max reps: Don’t clap your hands during the pushups. It’s an easy way to catch a finger and be out with a silly injury. Just explode up from the bottom position so hands come off the floor, then immediately drop into the next rep.
Directions: Perform 4 contrast sets of bench press and plyo pushups, resting 90 seconds between rounds. Contrast sets comprise a heavy lift followed by an explosive movement that mimics the mechanics of that lift. These trick your muscle fibers into exploding even more than they normally would since the body is duplicating the loaded pattern during the second set.
3. EMOM Chinups — 10 x 5 reps
Directions: EMOM stands for every minute on the minute. Start your clock and perform the first 5 reps with the clock running. It should take you around 15 seconds, give or take. The remainder of that minute (the next 45 seconds) is your recovery. Once the next minute begins, you should be starting your first rep of set 2. Repeat until you’ve completed 10 sets in this fashion.

Workout 3: Leg Day From Hell
Equipment needed: Squat cage, barbell, kettlebell, leg press
1. Paused Back Squats — 5 x 3 reps: In a squat rack, grasp the bar as far apart as is comfortable and come under it. Step back and stand with feet at shoulder width and toes turned slightly out. Inhale, then bend your hips and knees to lower your body using a slow negative. Pause at your full depth (you shouldn’t lose the arch in your low back). Extend through hips and push knees out to stand. Nothing beats standing under the heavy bar when you’re on your last nerve. Rest 2 minutes between rounds.
2. Romanian Deadlift — 5 x 8: Grasp the bar at shoulder width, holding it in front of your thighs. Bend your hips back and lower your torso, allowing your knees to bend only as needed, until you feel a stretch in your hamstrings. Focus on a hovering RDL, rather than touching the floor with the barbell. Extend your hips to come back up. If your back begins to round, you’ve either gone too heavy or descended too low. Rest 2 minutes between rounds.
3A. Kettlebell Swing to Squat Swing x 12 reps: Perform a typical kettlebell swing, but at the top of the swing, use the weight of the bell to counter your balance as you squat, then rise to go into a swing. It may take a couple of reps to get the rhythm down.3B. Barbell Split Squat x 8 reps each side: Load a barbell and rack it in the back squat position. (Use a power rack, or clean and press barbell and rest it on shoulders.) Stand tall with feet hip-distance apart, knees soft. Step right foot back two to three feet so torso is equidistant between feet. Plant the ball of back foot on ground and keep heel raised to start. Lower right knee toward floor until left knee is bent at a 90-degree angle and shin is perpendicular to the ground. Press through left heel to rise and return to start. Do all reps with right leg back, then switch sides.
Directions: Perform 3A and 3B as supersets, performing 3 total rounds. Rest 2 minutes between rounds.
Finisher: Heels-Elevated Leg Press x 2 min: This is a maniacal finisher that’ll torch the quads, helping you blow off steam and then some. The goal here is to match your body weight on the leg press machine, and perform continuous reps until the 2 minutes has elapsed. You can’t rack the weight, but you can rest-pause when needed with straight legs. Focus on the quads by keeping a narrower stance that’s lower on the platform, allowing the heels to raise off the platform at the bottom end ranges. You’re only doing one killer set of these, so make it count.

Workout 4: Isometric Mayhem
Equipment needed: Squat cage, safety pins, barbell, and two benches
Note: The goal with isometric training is to work as hard as possible against the immovable object. If you’re not giving it your all, you’re missing the immense training benefits. This method doubles as a great way to blow off steam since, well, you’re going to zap your nervous system and every shred of pent up energy you may have had at the start of the workout. Once you give it a try, you’ll see.
1. Isometric Deadlift — 6×30 sec.: Set the pins on the squat cage to the lowest setting, and wedge the bar between the bottom of the cage and those pins. Set up for a typical deadlift, pulling the bar into the pins as hard as possible. Keep the form strict, and attempt to lift the entire machine off the ground (assuming you can’t). Rest 60 seconds between sets. 
2. Isometric Bench Press — 5×30 sec.: If you don’t have a Smith machine setup, use a bench or squat cage with pins. Set up so the racked bar is above your chest, rather than your eyes, at a low-rack position that allows you to keep elbows bent at 90 degrees. Make sure the bar is loaded to a weight far above your 1RM, and press as hard as you can into the bar for 30 seconds straight. Rest 60 seconds between sets.
3. Back Plank — 5 x 20 sec.: Set up between two benches while seated on the floor. Place elbows on the benches, and keep arms at a 90-degree angle to your body. Make fists, look at the ceiling, and raise hips off the ground by planting feet into the floor and driving elbows into the benches. Squeeze glutes and upper back to keep your body from falling below the level of the benches. Return to the floor to rest for 90 seconds between sets. 
4. Wall Sit — 3 x 1 min.: Take a “seat” against the wall with knees bent at 90 degrees. Press your back into the wall with force to engage the quads. If 1 minute is beyond your current capabilities, go as long as you can. Rest as long as needed between sets.

Lee Boyce is a strength coach based in Toronto, Canada

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Most men associate supplements with improved health. But supplements are just that—a means to supplement your diet. They aren’t going to make a significant impact on your health and fitness unless there are known deficiencies or you’re not meeting your needs through your diet. So before adding a slew of supplements to your regimen, think about if you’re consuming a balanced and varied diet first, then consider where supplements might be able to help. When deciding what to take, note what your goals are, or what you’re trying to achieve. Here, we outline the best supplements for men who work out to bolster their overall health and fitness. Before we get started, note that most companies provide lofty claims that aren’t backed by science or research. And therein lies the real danger with the supplement industry: It’s not tightly regulated by the FDA and there are a lot of dangerous supplements out there that can have detrimental effects on your health versus actually helping you.I categorize supplements into two main categories: foundational and ergogenic supplements. Foundational supplements (like the ones on this list) are ones that can be beneficial from a maintenance and preventative health perspective. Ergogenic supplements are substances or supplements that may enhance energy production, use, or recovery and provide athletes or active individuals with a claimed competitive advantage.When evaluating the best supplements for men who work out, look to four main criteria: method of action, available research, adverse effects, and legality. I also suggest looking for supplements that are independently verified and tested for quality and accuracy of ingredients like NSF Certification and Informed Choice.Emerging science and technologies are making customized and individualized healthcare more readily available and affordable for most. Blind supplementation will become a thing of the past with companies like Rootine and Sun Genomics. Rootine optimizes your daily performance with precision nutrition. More than a standard multivitamin, it’s a comprehensive system designed to help you achieve your best health, featuring the first precision-crafted micronutrient formula informed by your individual lifestyle and health data (DNA and blood levels). The company provides a unique formulation that’s specific to you and your needs. This allows you to nourish your cells to build a more efficient, focused, and higher-performing version of yourself. Your microbiome is also unique and has a huge impact on your overall health. Sun Genomics uses DNA sequencing within your gut microbiome to customize a unique probiotic based on your goals and symptoms. Its custom formulation can help with digestion, increase energy, and reduce bloating while ultimately helping you perform at your best.Below, we’ve highlighted the top supplements for men who work out, why they’re good for you, and how much to take. Talk to your healthcare provider before adding anything to your daily diet.Jordan Mazur, MS, RD, is the director of nutrition and team dietitian for the San Francisco 49ers10 Best Supplements for Men Who Work OutKlean Athlete Klean-D 1000 Courtesy Image1. Vitamin DWhy it’s good for you: Vitamin D is a key factor in a number of functions in the human body. More studies need to be conducted, but current research suggests vitamin D supplementation might increase testosterone levels in men suffering from low amounts. It’s also been suggested to support heart and bone health, which is particularly important for older men. Vitamin D can also be synthesized through the skin via sun exposure, so getting 15 to 20 minutes of sun exposure a day can help synthesize vitamin D, however, oftentimes this is limited depending on where you live geographically and seasonally.How much to take: The RDA for men 19 to 50 years old is 600 IU/day in the D3 form, but recent research suggests higher amounts (1500 to 2000 IU/Day) might be more appropriate, but depends largely on your current vitamin D status. Ask your doctor to get an accurate vitamin D level from your blood and base your supplementation off that.Best brand to try: Klean Athlete Klean-D 1000Thorne Magnesium Courtesy Image2. MagnesiumWhy it’s good for you: Magnesium is a mineral crucial to overall wellness and has a number of functions in the human body including nerve function, blood glucose control, protein synthesis, regulating circadian rhythms, and more. Magnesium helps your body absorb certain nutrients, such as calcium, and is thought to have a calming effect on the body. According to the USDA, about half the U.S. adult population may have insufficient magnesium intakes to support nutritional adequacy.How much to take: The RDA for men 19 to 30 is 400 mg per day and men 31 to 50 is 420 mg per dayBest brand to try: Thorne MagnesiumNordic Naturals Ultimate Omega 2X Courtesy Image3. Omega-3 Fish Oil (EPA/DHA)Why it’s good for you: Omega-3 fatty acids are a classification of polyunsaturated fatty acids. Within this family there are three main types that are important: DHA, EPA, and ALA. EPA and DHA are important to consume in your diet because your body can synthesize them. The main food source is fish, but if you don’t eat fish two to three times per week, this is where supplementation can help. Fish oils are well-known to have a number of researched benefits including boosting heart health by improving risk factors for heart disease like high cholesterol, triglyceride levels, and blood pressure. They can help fight long-term inflammation, and promote proper inflammatory responses and recovery. They can also help joint health by helping to improve range of motion and reduce morning stiffness.How much to take: 1,000 to 3,000 mg of combined Omega-3 EPA/DHA dailyBest brand to try: Nordic Naturals Ultimate Omega 2XFloré by Sun Genomics Balance Courtesy Image4. ProbioticsWhy it’s good for you: In the most basic sense, probiotics are living microorganisms intended to have beneficial health effects when consumed. Collectively there are billions of living bacteria in the human body that make up what we call the microbiome. There are good and bad bacteria in the human body that have a number of functions and outcomes on our health. The microbiome is ever-changing and is completely unique to each individual based on environmental interactions, medication use, autoimmune disease, and many other factors. With having such an impact on health, consuming them regularly is important for maintaining your microbiome.How much to take: Depends on the product, but consume probiotics dailyBest brand to try: Flore by Sungenomics are completely customized probiotics for you based on a Complete Gut Microflora Test, formulated based on your needs, and shipped straight to you.Thorne Meriva-SF Courtesy Image5. CurcuminWhy it’s good for you: Curcumin is the most potent, naturally occurring, anti-inflammatory ingredient found in turmeric. Short term inflammation increases in your body as a healing measure, but chronic inflammation can be disruptive to healthy cellular processes. This can help combat the latter.How much to take: 1,500 mg to 2,000 mg of curcumin with 15-20 mg of piperine per day. Or, try supplementing with Meriva, a patented and highly absorbed form of curcumin; take 400 to 1,000 mg per day.Best brand to try: Thorne Meriva-SFLMNT Elemental Labs Electrolyte Mix Courtesy Image6. ElectrolytesWhy it’s good for you: Electrolytes are simply a group of minerals in the human body that have an electric charge. They have many functions to maintain homeostasis. Two of these are regulating fluid balance and muscle contractions, which is why these are among the best supplements for men who work out. Our kidneys do most of the work to maintain fluid balance and, if consuming a healthy diet, electrolyte supplements might not be needed. However, everyone’s sweat concentration is different (this is where you lose a lot of your electrolytes). In this case, some men might need an electrolyte boost especially if you’re a heavy sweater, salty sweater, or do a lot of work in hot, humid climates. Sodium is the main electrolyte lost followed by chloride and to some extent potassium and magnesium. It’s important to know your personal sweat rate to know if an electrolyte supplement is right for you.How much to take: It depends, but make sure your electrolyte supplement contains sodium, chloride, potassium, and magnesium. However, be careful of over-supplementation of electrolytes, especially calcium and sodium. Check out the NIH database for the RDA and Tolerable Upper Intake Levels (UL) for each mineral to make sure your intake falls within the recommended ranges.Best brands to try: LMNT Elemental Labs Electrolyte Mix and Liquid IVPure Encapsulations Zinc 15 Courtesy Image7. ZincWhy it’s good for you: Zinc is an essential mineral. For men, when zinc levels are low, testosterone and insulin sensitivity can dip. Zinc can also play a role in reducing the duration of the common cold. It’s lost through sweat, so it’s important to get an adequate intake.How much to take: There are two standard dosages, but the low dose at 5 to 10 mg per day works well from a preventative standpoint.Best brand to try: Pure Encapsulations Zinc 15Metamucil 3-in-1 Fiber Supplement Courtesy Image8. FiberWhy it’s good for you: Dietary fiber is essential for a healthy diet and regularity. Fiber can be found in the foods we eat—fruits, vegetables, whole grains, and legumes. But let’s be honest, not everyone is consistent with getting those foods in regularity. There are two main types of fiber, soluble and insoluble fiber, and both are needed to normalize bowel movements, lower cholesterol levels, control blood sugar, and achieve a healthy weight. If you lack foods that are highest in fiber in your daily diet, consider taking a fiber supplement in a capsule or powder form.How much to take: Adult men 50 and younger should consume 38 grams per day and men over the age of 50 should consume 30 grams according to the Institute of Medicine.Best brand to try: Thorne FiberMend or Metamucil 3-in-1 Fiber SupplementKlean Athlete Creatine Courtesy Image9. CreatineWhy it’s good for you: Creatine is a molecule found in the human body that can be produced from amino acids. It stores high energy phosphate groups, which are used to convert to ATP, or energy. Creatine might be one of the most studied supplements on this list with the most efficacy for use to improve strength and power output in strength training. There’s some minor evidence to suggest it may help with anaerobic running capacity as well. Many of the raised concerns about creatine being unsafe are unfounded and not supported by research. Creatine is considered very safe to consume, and creatine monohydrate appears to be the most cost-effective form for men compared to other forms of creatine. If you’re training, this is among the best supplements for men who work out.How much to take: 5 grams per day during training phasesBest brand to try: Klean Athlete CreatineGainful Protein Powder Courtesy Image10. Protein Powder (Whey or Plant Based)Why it’s good for you: Protein is one of the most popular supplements, and there are hundreds of brands out there. Protein powders, whether it’s whey, casein, pea protein, or more, are a great and convenient way to get the amino acids needed throughout the day or as a meal replacement. Although they aren’t necessary, they’re a great option around your meals to make sure you’re getting your protein requirements throughout the day, especially around your workouts.How much to take: 20 to 40 grams post-workout or throughout the dayBest brand to try: Gainful customizes a blend based on your individual goals and preferences, matching you with a whey, plant-based, or keto protein powder blend.For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More