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I used to take all my supplements randomly throughout the day.
My energy crashed by 2pm every afternoon. Once I learned the science behind proper supplement timing, everything changed.
Read 🔽 below!
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IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
Morning Supplement Pack for High Energy (and the Science Behind It)
Article Explained Simple: Does Injecting Peptides Improve Health
Top 3 Unexpected Tools for Tackling Loneliness and Building Community
Healthy Bang Bang Chicken Tenders Air Fryer Recipe
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Back to the newsletter…
Morning Supplement Pack for High Energy
Your morning supplement routine determines your energy levels for the entire day.
Most people swallow a handful of vitamins with breakfast and hope for the best. This approach wastes money and delivers minimal results. The timing and combination of supplements matter more than which supplements you take.
Your body operates on circadian rhythms that affect nutrient absorption.
Taking certain supplements in the morning aligns with your natural cortisol awakening response. This hormone peaks within 30 minutes of waking and prepares your body for the day ahead. Strategic supplementation during this window amplifies energy production.
Vitamin D requires morning administration for optimal results.
This vitamin acts more like a hormone than a traditional vitamin. Taking vitamin D in the morning supports your circadian rhythm by signalling daytime to your body. Evening vitamin D supplementation can disrupt sleep quality by interfering with melatonin production.
Studies show 5000 IU daily improves energy and mood in people with deficiency.
Magnesium glycinate belongs in your morning routine despite common advice.
Most people take magnesium before bed for sleep support. But magnesium plays crucial roles in ATP production, the energy currency of your cells. Morning magnesium supplementation fuels cellular energy throughout the day.
The glycinate form absorbs better than other types and causes fewer digestive issues. Take 400 milligrams with breakfast for sustained energy production.
B complex vitamins create immediate energy when taken correctly.
These vitamins convert food into usable energy at the cellular level. Your body cannot store B vitamins, making daily supplementation necessary. Taking B complex on an empty stomach maximises absorption.
Wait 30 minutes after taking B vitamins before eating breakfast. This timing allows complete absorption before food dilutes stomach acid. You should notice increased alertness within one hour.
Omega 3 fatty acids support brain function most effectively in morning doses.
EPA and DHA from fish oil cross the blood brain barrier to reduce inflammation. Morning supplementation ensures these fats circulate during your most cognitively demanding hours. Research shows 2 grams daily improves focus and mental clarity.
Take omega 3 with a fat containing meal for maximum absorption. The dietary fat triggers bile release, which helps your body process fish oil efficiently.
Coenzyme Q10 powers your mitochondria when taken early.
Every cell contains mitochondria that produce energy from nutrients. CoQ10 acts as a spark plug for this process. Your body produces less CoQ10 after age 30, making supplementation increasingly important.
Take 100 to 200 milligrams with your fattiest morning meal. CoQ10 is fat soluble and absorbs poorly without dietary fat present.
Iron requires specific morning timing for athletes and active people.
Exercise increases iron needs due to higher red blood cell production. Low iron causes fatigue that no amount of sleep can fix. Morning iron supplementation on an empty stomach maximises absorption.
Avoid taking iron with calcium, coffee, or tea. These compounds block iron absorption. Take 18 milligrams for women and 8 milligrams for men at least one hour before breakfast.
Creatine monohydrate works best as a morning supplement.
This compound increases cellular energy production during high intensity activity. Taking 5 grams daily saturates muscle creatine stores. Morning dosing ensures maximum availability during workouts later in the day.
Mix creatine with water or juice for quick absorption. The small insulin spike from juice can enhance creatine uptake into muscles.
Vitamin C enhances iron absorption when timed correctly.
Taking 500 milligrams of vitamin C with morning iron supplements doubles absorption rates. This antioxidant also supports cortisol regulation and immune function. Vitamin C reduces oxidative stress from exercise.
Your body eliminates excess vitamin C through urine within hours. Split your daily dose between morning and afternoon for sustained benefits.
Avoid calcium and zinc together in morning routines.
These minerals compete for the same absorption pathways. Taking both simultaneously reduces how much your body actually uses. Save calcium for evening supplementation when it supports sleep and muscle relaxation.
Zinc works better on an empty stomach but can cause nausea. Take 15 to 30 milligrams with a small snack if stomach upset occurs.
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Article of the Week
Article Explained Simple: Does Injecting Peptides Improve Health
Peptides are short chains of amino acids that act as hormones, growth factors, and neurotransmitters in your body. More than 80 peptide drugs have been approved worldwide for treating various conditions.
The research examined how peptides interact with cell receptors to trigger specific effects.
Peptides bind with high specificity to target receptors, similar to how a key fits a specific lock. This precision allows them to create desired changes without affecting other body systems. Injectable peptides show less immune reaction compared to larger protein drugs.
Studies on GLP 1 peptides revealed multiple health benefits beyond blood sugar control.
These peptides originally treated type 2 diabetes by stimulating insulin production. Research discovered they also reduce appetite, slow stomach emptying, and protect cardiovascular health. GLP 1 peptides help patients lose significant weight while improving metabolic markers.
Growth hormone peptides showed promise for age related decline.
Natural growth hormone production drops dramatically after age 30. Injectable growth hormone peptides can restore levels closer to youthful ranges. Studies found improvements in muscle mass, bone density, and recovery from exercise.
The main drawbacks include poor stability and short half life in the body.
Natural peptides break down quickly from digestive enzymes. Most therapeutic peptides require injection because stomach acid destroys them. Scientists developed modified versions with longer lasting effects.
Fascinating Fact:
Some therapeutic peptides come from unexpected sources like Gila monster venom and cone snail toxins. Scientists modified these natural peptides to create powerful drugs for diabetes and chronic pain.
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Top 3 Unexpected Tools for Tackling Loneliness and Building Community
Social connection matters as much as diet and exercise for health. These three approaches work better than traditional advice.
Structured group fitness classes
Regular gym attendance builds weak social ties. Group fitness classes create accountability partnerships naturally. People who take the same class weekly start recognising faces.
The shared struggle of hard workouts bonds people faster than casual conversation. Sign up for the same time slot each week. Arrive five minutes early to chat with regulars.
Many people find their closest friends started as workout buddies.
Online interest communities with local meetups
Facebook groups and Discord servers connect people with niche interests. The best communities organise regular in person gatherings. Find groups focused on specific hobbies rather than general socialising.
Shared interests provide built in conversation topics. Local hiking groups, book clubs, and gaming communities welcome new members.
Start by engaging online before attending meetups. Familiar screen names become friendly faces more easily.
Volunteer commitments requiring regular attendance
One time volunteer events create shallow connections. Weekly commitments at the same organisation build real relationships. Food banks, animal shelters, and community gardens need consistent helpers.
Working together toward meaningful goals creates natural bonding. You see the same people repeatedly without pressure to socialise. Friendships develop organically through shared purpose.
Healthy Bang Bang Chicken Tenders Air Fryer Recipe (makes 4 servings)
These chicken tenders taste like restaurant quality without the deep frying. The air fryer creates perfect crispiness using minimal oil.
I make a double batch every Sunday for quick protein throughout the week.
Macros per Serving
Total Calories: 340 kcal
Protein: 42 g
Carbohydrates: 18 g
Sugars: 4 g
Fat: 12 g
The Ingredients
For the chicken:
600 grams chicken breast, cut into strips (about 4 breasts)
100 grams panko breadcrumbs (about 1 cup)
2 large eggs, beaten
60 grams all purpose flour (about 1/2 cup)
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
Cooking spray
For the bang bang sauce:
60 grams plain Greek yoghurt (about 1/4 cup)
2 tablespoons sweet chili sauce
1 tablespoon sriracha sauce
1 teaspoon honey
1 teaspoon lime juice
The Instructions
Preheat air fryer to 200 degrees Celsius (400 degrees Fahrenheit) for 5 minutes.
Cut chicken breasts into even strips about 2 centimeters thick. Pat completely dry with paper towels. Moisture prevents crispiness.
Set up three shallow bowls. Mix flour, garlic powder, paprika, salt, and pepper in the first bowl. Beat eggs in the second bowl. Place panko in the third bowl.
Coat each chicken strip in flour mixture, shaking off excess. Dip in beaten egg, letting excess drip off. Press into panko to coat completely on all sides.
Spray air fryer basket with cooking spray. Arrange chicken strips in a single layer without touching. Do not overcrowd or they steam instead of crisp.
Spray tops of chicken strips lightly with cooking spray. Air fry for 10 minutes. Flip strips and spray again. Cook another 8 to 10 minutes until golden brown and internal temperature reaches 75 degrees Celsius (165 degrees Fahrenheit).
While chicken cooks, whisk together all bang bang sauce ingredients in a small bowl. Taste and adjust heat level by adding more sriracha if desired.
Serve chicken tenders immediately with sauce on the side for dipping. Store leftovers separately in airtight containers for up to 4 days.
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