Hey fitness nerds!

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A lot of you joined through Twitter / X, some joined through Instagram, and some were added from my previous newsletter list you subscribed to.

Thank you each and every one of you. I appreciate you!

Today’s topic is supplements we all should be taking.

The most commonly asked question from my clients is: What supplements should I take and why?

And that depends from person to person. But I prepared an extensive list that will tell you what to take and in what circumstances.

💊 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Basic supplement stack?

• Article of The Week: Can a carnivore diet provide all essential nutrients?

• Tips of the Week

• Healthy Cheeseburger

What are the supplements everyone should take?

Supplement recommendations vary significantly based on individual health needs, diet, age, gender, lifestyle, and medical conditions.

However, there are some general recommendations for supplements that many may benefit from.

They are based on common dietary gaps and nutritional needs.

General Supplements for Most People

1. Vitamin D
   
   We do not get enough sun exposure. Vitamin D is crucial for bone health, immune function, and mood regulation.
   

2. Omega-3 Fatty Acids
   
   Important for heart health, brain function, and inflammation.
   
   Omega-3s are normally found in fish oil supplements.
   
   They are great if you do not consume enough oily fish (generally 2 portions a week suffice).
   

3. Magnesium
   
   It is involved in over 300 biochemical reactions in the body (muscle support, nerve functioning, blood glucose control and bone health).
   
   

4. Probiotics
   
   Beneficial for gut health.
   
   A healthy microbiome is important for digestion, immunity, and even mental health.

Supplements Specifically for Women

1. Iron
   
   Periods mean extensive bleeding and iron loss.
   
   Iron is the building block for red blood cells
   
   And to avoid anaemia you need a steady supply of it.
   

2. Calcium
   
   Especially important for women post-menopause when estrogen levels drop. That decreases bone density.
   
   And calcium + vitamin D are crucial to prevent that.
   

3. Folate
   
   Especially if you are planning to become pregnant.
   
   Folate is important for preventing neural tube defects in the developing fetus.

Supplements Specifically for Men

1. Boron
   
   This mineral is not commonly discussed.
   
   It has been linked to the healthy regulation of the body's use of testosterone and may support bone health.

If you liked this list DM me on Twitter or reply to this email with what else you want to see in these newsletters.

Overwhelmed by all the information? BusyBody helps you create meal plans, exercise routines, and supplement stack tailored to you and your lifestyle with help from your personalized AI health coach.

Go to busybody.io and enter your email to be able to participate in our exclusive, free beta phase.

Mobile App with an AI Calorie estimator (from a single picture) is coming soon…

Article of the Week

3 Tips to Improve Concentration

Concentration at its core is the art or ability to focus on a specific task or object for a required amount of time.

Meaning, one task from start to finish (or till a break).

For me, it comes down to not getting distracted and not being fatigued.

The following 3 tips help me achieve that:

1. Eliminate distractions and stop multitasking
   
   create a workspace free from distractions. Empty desk, no tv, no bed,… I cannot even listen to music otherwise my mind starts to wonder.

   
   focusing on one task at a time improves your focus. It is proven to decrease the time a task takes to be completed.

2. Regular morning exercise
   
   engage in exercises like walking, jogging, or yoga. It releases chemicals that are key for memory, concentration, and mental sharpness.
   
   on top of that, it helps fidgety people to sit down for a long time and finish the task.

3. Avoid over/eating
   
   I do not eat until at least half of my work is done.
   
   Eating turns on the parasympathetic nervous system = rest and digest. Blood flow is directed to the bowels and the stomach instead of the brain.
   
   It makes us more sluggish and tired, and therefore, unable to concentrate and work.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy Cheeseburger Recipe

Even a 9 year old knows that cheeseburgers are not good for you.

But what makes it unhealthy?

Well… High in saturated fats and carbohydrates.

But if you make it at home it is quite healthy.

Swap the bun out, and it is keto-friendly.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros

• Total Calories: Approximately 350-400 calories per serving

• Protein: 35g

• Carbohydrates: 30g

• Fat: 12g

• Fibre: 7g

The Ingredients

• 4 ounces (113g) lean ground beef (95% lean)

• 1 whole grain or whole wheat hamburger bun / use Ezekiel bread to make it even higher in protein (Alternatively swap it out for lettuce leaves or portobello mushroom as a bun)

• 1 slice low-fat cheddar cheese

• Lettuce leaves

• 2 tomato slices

• 2 pickles

• 1 tablespoon low-fat mayonnaise

• 1 tablespoon ketchup (optional)

• 1 teaspoon mustard (optional)

• Salt and pepper to taste

The Instructions

1. Prep the Ingredients:

   Wash the lettuce leaves and tomato slices. If desired, lightly toast the whole wheat bun for added texture.

2. Season the Beef:

   In a bowl, season the ground beef with salt and pepper. You can also add a pinch of garlic powder or other herbs for extra flavor. Mix well to ensure the seasoning is evenly distributed.

3. Form the Patty:

   Divide the beef mixture into equal portions and form each into a patty. Make sure the patty is slightly larger than the bun since it will shrink while cooking.

4. Cook the Patty:

   Heat a grill or non-stick skillet over medium-high heat. Cook the patty for about 3-4 minutes on each side for medium-rare, or adjust according to your preference. Ensure the internal temperature reaches 160°F (71°C) for safety.

5. Add the Cheese:

   Once the patty is almost cooked to your liking, place the slice of low-fat cheddar cheese on top and cover the pan or close the grill for about 1 minute to let the cheese melt.

6. Assemble the Burger:

   Spread the low-fat mayonnaise, ketchup, and mustard on the buns as desired. Place the cooked patty with melted cheese on the bottom bun. Top with lettuce leaves and tomato slices. Cover with the top bun.

7. Serve:

   Serve the cheeseburger immediately while it's still warm.

Vote for the next week’s Recipe by clicking the button below

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