So annoying! Every day it seems I see another article or social media post saying “insulin makes you fat” or “carbs spike insulin so they go straight to fat.” Complete and utter BS. Here’s the reality: - Insulin is a transport hormone. It shuttles nutrients into muscle, liver, and fat cells. It doesn’t automatically decide, “Let’s get fat today.” - Carbs don’t turn into fat unless you’re in a caloric surplus. If you’re burning more than you take in, insulin spikes won’t make you store fat. PERIOD. - The real issue is chronic overeating combined with low muscle mass and poor insulin sensitivity. That’s when insulin becomes a problem. - Muscle changes everything. More muscle = more storage space for carbs as glycogen, better insulin sensitivity, and less chance of spillover into fat. - You NEED carbs for fuel. And the appropriate amount of carbs eaten with protein, will help you build muscle much faster than relying protein alone. So the question isn’t “Do carbs make me fat?” The question is “Am I strong enough, lean enough, and disciplined enough for my body to handle carbs the right way?” Insulin isn’t your enemy. Your lack of discipline is. Build the muscle, tighten the diet, and use carbs as fuel - not as an excuse.

We hear about collagen all the time - for joint health, anti-aging effects in the face, etc. So what's the deal? Is it worth it? Is the hype real? Well, let's look at the facts.... especially how they relate to guys over 40. - Collagen is the most abundant protein in the body. It holds your skin, joints, tendons and ligaments together. The best analogy that I've heard is that you can think of it as the body's internal framework system - It holds everything together. - There are over 28 different types of collagen, but there are a couple that are very important for this discussion. Types 1 and 3 make up things like your skin, bones, soft tissues, and muscles. Your tendons contain 85% Type 1 Collagen! - Type 2 Collagen is primarily found in your cartilage. Obviously, collagen is very important, but should we be supplementing it? - By age 25, our body's natural production of collagen really starts to slow down. by 40, you could be making 25%-30% less - when it comes to training, this means slower recovery, weaker joints, slower healing of injuries and more wrinkles in your skin as the framework holding it up and making it firm starts to sag. - So yes, supplementation is a good thing. 10-15 g of collagen per day is were you need to be, but understand that collagen NEEDS vitamin C to work, so if you aren't taking your collagen with Vit C, you are wasting your money. I take at least 1 g of Vitamin C per day, but even 500 mg would be sufficient for making the collagen work. - PEPTIDES - you already know how on board the peptide train I am. Because they work. I used a peptide called GHK-Cu along with others when healing my shoulder. Worked like a charm. GHK-Cu is a copper based peptide that stimulates the body's own natural production of collagen. - As a huge bonus, while i was taking the GHK-Cu for my joints, I noticed a definite reduction in the fine lines and wrinkles in my face. Not gonna lie, I'm a little bit vain and seeing that anti-aging effect as a bonus made my day!

I know I dropped a post on the benefits of vitamin D a couple days ago, but I cannot emphasize enough how important it is, especially for older guys, or anyone looking to slow down the aging process. A friend of mine sent me this article and I wanted to share it - it digs in deep to the actual mechanisms by which Vit D slows the aging process on a cellular level. https://pubmed.ncbi.nlm.nih.gov/40409468/ Vitamin D supplements could help protect the caps on our chromosomes that slow aging, sparking hopes the sunshine vitamin might keep us healthier for longer, a recent study suggests. The researchers discovered that taking vitamin D daily helped maintain telomeres - the tiny structures that act like plastic caps on shoelaces, protecting our DNA from damage every time cells divide. Telomeres sit at the end of each of our 46 chromosomes, shortening every time a cell copies itself. When they become too short, cells can no longer divide and eventually die. Scientists have linked shorter telomeres to some of our most feared diseases of aging, including cancer, heart disease and osteoarthritis. Smoking, chronic stress and depression all appear to speed up telomere shortening, while inflammatory processes in the body also take their toll. It is well known that vitamin D is essential for bone health, helping our bodies absorb calcium. Children, teenagers and people with darker skin or limited sun exposure particularly need adequate levels to build and maintain strong bones. But vitamin D also powers our immune system. A review of evidence found that vitamin D supplements can cut respiratory infections, especially in people who are deficient. Early research even suggests it might help prevent autoimmune diseases like rheumatoid arthritis, lupus and multiple sclerosis, though more trials are needed. Since inflammation damages telomeres, vitamin D's anti-inflammatory effects could explain its protective role. The results (of the study) showed that telomeres were preserved by 140 base pairs in the vitamin D group, compared with a placebo. To put this in context, previous research found that telomeres naturally shorten by about 460 base pairs over a decade, suggesting vitamin D's protective effect could be genuinely meaningful.

I'm a big fan of nailing the basics, whether it's training or nutrition, getting the basics in order will always pay dividends. So let's talk about one of the most important vitamins - and one that 99% of men over 40 are seriously deficient in (this means YOU). Vitamin D3. Vitamin D3 isn’t just about bones. New research shows it plays a direct role in muscle growth, strength, and even testosterone levels. Older men especially benefit, since deficiency is common and linked to weakness, slower recovery, and loss of muscle. Kind of the opposite of what we're shooting for here... Here's a critical point tho - supplementing with just D3 can, in some cases, cause calcium buildup in the arteries. To prevent that from happening, just make sure that you take your Vitamin d3 with vitamin K2. When you pair Vitamin D3 with K2, you get the real payoff. D3 ramps up calcium absorption, while K2 makes sure that calcium goes to your bones and not your arteries. That means stronger muscles and bones without the cardiovascular risks. Here's the real kicker... Studies now suggest higher dose D3 can be anabolic in nature, supporting muscle protein synthesis, hormonal balance, and overall performance. Combined with resistance training, it helps maintain strength, mobility, and recovery as you age. Bottom line: D3 with K2 is one of the simplest, most effective additions older men can make to their supplement routine. https://www.vinatura.store/blogs/articles/does-vitamin-d3-help-build-muscle https://www.cambridge.org/core/journals/nutrition-research-reviews/article/mechanisms-of-vitamin-d-action-in-skeletal-muscle/1EF9FB685177265B81431B4D5F4B631F I got my own levels checked a couple years and they were low. I was taking a good multivitamin, but no specific D3. My levels at that time were around 42 ng/ml. Most doctors will tell you that around 50 is fine, but I had read some studies that indicated higher than that is better - one meta analysis of blood panels during Covid showed that nobody with levels over 80 ng/ml had died of the virus, which I thought was interesting. Huge for the immune system.

If there’s one supplement that should be non-negotiable for men over 40, it’s creatine. Forget the hype around the latest powders and pills - creatine has stood the test of time. It’s the most researched supplement in the world, and the benefits go far beyond just adding muscle. Why it matters for you: - Strength & Muscle Growth - Creatine saturates your muscles with more energy (ATP), so you push harder, lift heavier, and recover faster. - Endurance - It helps you sustain performance, not just for short bursts, but across longer workouts. - Cognitive Power - Recent studies show creatine improves memory, focus, and mental sharpness. It’s brain fuel as much as muscle fuel. - Anti-Aging & Longevity - Research is showing strong links to slowing down the aging process, improving cellular energy, and even protecting against dementia and Alzheimer’s. - Zero Risk to Kidneys - Despite years of fear-mongering, there are zero legitimate studies showing harm to healthy kidneys. Period. One important note - the only type of creatine you should consider is plain Creatine Monohydrate. It is cheap and effective. All the other types of creatine make big promises, but ZERO of those fancy, expensive concoctions do anything more than regular creatine monohydrate, and you'll just be pissing your money away. My Protocol: I take 20g every single day - 10 g in the morning postworkout and 10 g in the afternoon - and I recommend at least 10g a day at the very minimum for men over 40. Creatine isn’t just about looking good with your shirt off (though it will help you do that). It’s about staying sharp, strong, and capable... for decades to come. Articles on Creatine Supporting Brain Health & Cognitive Function - “Creatine Supplement Improves Memory in People with Alzheimer’s: New Pilot Study” – Reports that 20 g/day of creatine over eight weeks boosted working memory and attention in Alzheimer’s patients, and showed creatine safely increased in the brain. NAD.com - “Creatine shows potential to boost cognition in Alzheimer’s patients” – Highlights a pilot study from the University of Kansas demonstrating improved cognitive function (executive processing, memory) with creatine supplementation in dementia patients. University of Kansas Medical Center - “The effects of creatine supplementation on cognitive performance—a randomized controlled study” – A large, double-blind, placebo-controlled trial showing modest cognitive improvements in working memory among participants taking 5 g/day; especially notable benefits for older adults. BioMed Central - “What Happens to Your Brain Health When You Take Creatine” (Verywell Health) – Summarizes recent research indicating that creatine may enhance cognitive performance in older adults, improve brain energy metabolism, and benefit stressed or fatigued brains. Verywell Health - “Creatine and Alzheimer’s: New Study Suggests Brain-Boosting Potential” (SI.com) – Covers the CABA pilot trial and explains how creatine enhances ATP energy reserves in the brain, which may help counteract Alzheimer’s-related energy deficits. SI - Newsweek article – Reports on new findings that creatine “may help the brain fight Alzheimer’s,” improving cognition and combating age-related brain decline; supported by recent research on brain energy and inflammation reduction. The Times of India