Скачать или смотреть Are you WASTING Money on SUPPLEMENTS? (Can Your Diet Cover You?)

If your supplement drawer looks like a pharmacy shelf, maybe it’s time to scale back.

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It is possible to get 90+% of your complete nutrition through eating the right food.

This video is split into 2 sections:

First, I will show you the 10 most nutrient dense foods you should include in your diet.

Second, I’m sharing my thoughts on the 12 most common supplements and showing you my personal supplement routine.

Top 10 Nutrient-Dense Foods:

Liver (Beef, Chicken, Cod) – Contains vitamins A, D, K2, B12, plus iron and copper.
Sardines – High in protein, omega-3s, calcium (with bones), and vitamin D3.
Whole eggs – Excellent source of protein, choline, vitamin A, D, K2, biotin, selenium.
Avocados – Has healthy fats, vitamins, minerals, prebiotic fiber.
Dark leafy greens (Arugula, bok choy, and dandelion greens have lowest in oxalates) - Good source of magnesium, folate, vitamin K1, calcium.
Grass-fed and grass finished meats - Provide protein, B-vitamins, iron, healthy fats.
Nutritional yeast – Full spectrum B vitamins (so easy to sprinkle 3 tbsp on your meals)
Bone broth – Contains collagen peptides, minerals, and special amino acids glycine and proline.
Seaweed – Includes iodine, dozens of trace minerals, and chlorophyll.
Fermented foods like sauerkraut, kimchi, yogurts, and kefir – Good source of probiotics.

12 Common Supplements:

Multivitamins - Skip it if you’re eating organ meats, egg yolks, nutritional yeast, greens, seeds, and cold-water fish.

Protein Powder - Great for convenience, but can be skipped if you’re regularly eating eggs, beef, fish, lentils, or yogurt.

Vitamin D3 - Can skip if you regularly eat sardines, liver, and egg yolks OR if you get good sun exposure, ideally 15–30 min midday depending on skin type.
Supplement if you test low or have minimal sun exposure… or want to bolster your immune system.

Omega-3s - Skip if you eat sardines, mackerel, wild salmon, pastured eggs, walnuts, and flax/hemp seeds.
Supplement if not eating fatty fish regularly or dealing with inflammation/brain issues.

Probiotics - Best from foods like fermented veggies, coconut kefir, raw sauerkraut, and miso. Supplements after antibiotics or if you have gut dysfunction.

Calcium - Skip if you’re regularly eating sardines (with bones), dark green leafies, raw dairy, or sesame seeds.

Magnesium - Best from dark leafy greens, broccoli, seeds, nuts, and avocado.
Still worth supplementing for many (due to soil depletion + stress)

Creatine – Naturally found in red meat and fish (especially beef, pork, salmon, tuna)
You’d need to eat over 2 pounds of meat daily to hit optimal creatine levels, so definitely worth supplementing with this.

Iron - Best to get from liver, red meat, and shellfish.
Women with heavy periods may benefit from occasional supplements.

Collagen - Bone broth is the best food source.
Supplements (powdered peptides) are very helpful and effective

Curcumin - Turmeric in food is good, but not therapeutic.
Curcumin supplements (with piperine or liposomal delivery) are much more effective

Melatonin - Not found in high amounts in food.
Effective, low-cost supplement for circadian rhythm support.

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Quick Timestamps:
(0:00) Intro
(0:55) Top 10 Nutrient Dense Foods
(1:44) #1 Liver (Beef, Chicken, Cod)
(1:59) #2 Sardines
(2:08) #3 Whole eggs
(2:23) #4 Avocados
(2:34) #5 Dark leafy greens
(2:59) #6 Grass-fed and grass finished meats
(3:00) #7 Nutritional yeast
(3:14) #8 Bone broth
(3:25) #9 Seaweed
(3:35) #10 Fermented foods
(3:55) Read Food Meal Plan Examples
(6:29) 12 Most Common Supplements
(7:00) Multivitamin
(8:33) Protein Powder
(9:50) Omega-3s
(11:17) Probiotics
(13:08) Calcium
(14:13) Magnesium
(15:15) Creatine Monohydrate
(16:17) Iron
(17:07) Collagen
(18:14) Curcumin
(19:27) Melatonin
(20:37) Conclusion
(21:27) Closing
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.