Are These 3 Supplements a MUST for Men Over 40

Are omega-3, creatine and cocoa a must for men over 40? What each one does after 40, how much to take, and if cocoa really doubles your stem cells. USE MY APP EVOBODY FOR FREE https://app.evobody.app/join/1Ckcak2Q... WORK WITH ME 1:1 Coaching for busy executives who want to lose 20 to 50 lbs in 12 weeks, training under 3 hours a week. Supplements only help on top of the basics, so we build the training, eating and sleep habits that drive your results. You get direct access to me, a plan matched to your life and your business, weekly check-ins, and the accountability that turns starting again into actually finishing. If that sounds like the way you want to do this, you can apply for coaching here: https://apply.pk.coach TIMESTAMPS: 00:00 - Intro 00:46 - Why would a healthy man over 40 need supplements at all? 01:43 - Omega-3: the one that works on inflammation. 02:57 - How much omega-3 to take, and how to read the label. 03:14 - The one thing to be aware of with omega-3. 03:51 - Creatine: fuel for your muscles and your brain. 04:18 - How much creatine to take. 04:46 - Cocoa: the one you probably already have at home. 05:34 - What more than 40 trials show about cocoa. 06:22 - Does cocoa really double your stem cells? 07:20 - How to take cocoa, and what to avoid. 07:47 - Bonus 1: protein powder. 08:31 - Bonus 2: vitamin D3, if you work indoors. THE DOSES FROM THIS VIDEO Omega-3: about 2 grams of EPA and DHA combined a day, from oily fish and capsules. Always check the label, because a 1,000 milligram fish oil capsule often holds only 300 milligrams of actual EPA and DHA. More than 1 gram a day raises the risk of an irregular heartbeat in high-risk adults, so if you have a heart condition or take blood thinners, check with your doctor before you start. Creatine: about 10 grams of creatine monohydrate a day, with no loading period. It fills your muscles over a few weeks, so keep taking it every day. Cocoa: 10 to 15 grams of natural cocoa powder a day, early in the morning. Avoid Dutch-processed cocoa, which strips out up to 90% of the flavanols, and don't try to get it from chocolate bars, which add up to hundreds of calories. Protein powder (optional): about 1 gram of protein per kilo of body weight a day just to stay healthy, and about 2 grams per kilo to build muscle or keep it during a cut. Vitamin D3 (optional, mainly if you work indoors or rarely see the sun): 1,000 to 2,000 international units a day. STUDIES BEHIND THIS VIDEO Leg strength, about 14% lower every decade: Hughes et al., 2001, The Journals of Gerontology Series A (PMID 11320101) Grip strength and dying early, nearly 140,000 adults: Leong et al., 2015, The Lancet (PMID 25982160) Arteries lose their ability to widen after 40: Celermajer et al., 1994, Journal of the American College of Cardiology (PMID 8034885) Memory and reasoning from the late 40s: Singh-Manoux et al., 2012, BMJ (PMID 22223828) Arthritis in about 1 in 4 people aged 45 to 64: Fallon et al., 2023, Morbidity and Mortality Weekly Report (PMID 37824422) The omega-3 trial and the inflammation marker: Kiecolt-Glaser et al., 2012, Brain, Behavior, and Immunity (PMID 22640930) Omega-3 and the ageing brain, 38 trials: Brainard et al., 2020, Journal of the American Medical Directors Association (PMID 32305302) Omega-3 and muscle after 55: Cornish et al., 2022, Nutrients (PMID 35684018) Omega-3 and an irregular heartbeat: Gencer et al., 2021, Circulation (PMID 34612056) How creatine works: Kreider et al., 2017, Journal of the International Society of Sports Nutrition (PMID 28615996) Creatine and strength, 60 trials: Lanhers et al., 2015, Sports Medicine (PMID 25946994) Creatine and memory: Prokopidis et al., 2023, Nutrition Reviews (PMID 35984306, corrected analysis PMID 36644912) Cocoa, 42 trials on arteries and blood pressure: Hooper et al., 2012, The American Journal of Clinical Nutrition (PMID 22301923) Cocoa and the top blood pressure number: Ried et al., 2017, Cochrane Database of Systematic Reviews (PMID 28439881) 5 points off the top number, about 10% fewer heart attacks and strokes: Blood Pressure Lowering Treatment Trialists' Collaboration, 2021, The Lancet (PMID 33933205) The stem cell study, 16 heart patients: Heiss et al., 2010, Journal of the American College of Cardiology (PMID 20620742) Dutch-processed cocoa and flavanols: Miller et al., 2008, Journal of Agricultural and Food Chemistry (PMID 18710243) Theobromine stays in the blood for hours: Lelo et al., 1986, British Journal of Clinical Pharmacology (PMID 3756065) Protein and muscle, 49 trials: Morton et al., 2018, British Journal of Sports Medicine (PMID 28698222) Vitamin D in indoor workers, 71 studies: Sowah et al., 2017, BMC Public Health (PMID 28637448) COME SAY HI! Instagram:   / petar_fitness   LinkedIn:   / coach-pk   Website: https://pk.coach