6 Factors That Dwarf the Effects of Any Supplement
In the pursuit of optimal health and well-being, we often seek solutions in the form of supplements or the “quick fix”. While these can have their place, there are many other essential factors that far outweigh the effects that you would ever get from a supplement or a new fad diet/gimmick. Focusing on these factors should always be the first step. Even if you think you have all the factors figured out, there’s always room for improvement.
Here are 6 foundational factors that you need to have in order before you even consider reaching for a “health” or “performance” supplement:
Maintaining a Healthy Body Weight/Composition: Dropping your body fat percentage (even in non-obese people) by 1% will dwarf the effects that creatine boasts. Creatine is the most studied and effective supplement to date so this is significant. The importance of maintaining a healthy weight cannot be overstated. Excess weight can lead to a myriad of health issues, including heart disease, diabetes, and joint problems. Embracing a balanced diet and regular exercise regimen is key to achieving and sustaining a healthy body composition.
Meeting or Exceeding Activity Guidelines: Per the guidelines set by the U.S. Department of Health and Human Services (USDHHS), regular physical activity is vital for overall health. Aim for 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity activity per week, coupled with resistance training on two or more days a week. It is important to note that “moderate” and “vigorous” is relative to you and your fitness levels. If were not previously active, start on the lower range of the recommendations.
Getting Adequate, High-Quality Sleep: Going to bed even 30 minutes earlier will make your fish oil supplement look like a raindrop in the ocean. Sleep is when our bodies repair, rejuvenate, and consolidate memories. Lack of sleep not only impacts cognitive function but also affects metabolism, immune function, and mood regulation. Strive for 7-9 hours of quality sleep each night to reap the full benefits.
Developing Good Social Connections and Relationships: The stress from having conflicts in family relationships or friendships will impact you in more ways than you can imagine. Mending those relationships or investing more in healthy ones will be far more impactful that getting an extra 20g of protein from a shake. Human beings are inherently social creatures, and meaningful connections with others are essential for our mental and emotional well-being. Cultivate relationships with friends, family, and community members, as they provide support, companionship, and a sense of belonging.
Limiting or Eliminating Alcohol, Tobacco, or Other Addictive Substances: This one is rather obvious. Recovery from training or any exercise substantially increases when these substances are reduced or eliminated. Minimizing the use of these substances will do far more for you than any supplement combination out there. Substance abuse can have devastating effects on both physical and mental health. Limiting or abstaining from alcohol, tobacco, and other addictive substances is crucial for minimizing the risk of addiction, chronic diseases, and premature death.
Regular Medical Check-Ups: Prevention is always better than cure. Screening for disease risk and overall health 1-2 times/year has the potential to drive lifestyle and nutrition changes that will drastically improve performance/health. Spending $30 on basic blood test (or use insurance to get it covered) is a much better way to spend your money compared to $30/month on a multivitamin that you likely do not need. Regular visits to your healthcare provider can help identify potential health issues early on, allowing for timely intervention and treatment. Don't neglect your health—schedule routine check-ups and screenings as recommended by your doctor.
Your time and money are precious commodities. Our goal is to give you ideas that provide the biggest return on your investment. Even if you feel like you have all six factors dialed in, further investment in each of the factors below will still provide more benefit than any supplement that money can buy. There’s always room for improvement in the basics.
If we had an option, all of these would be ranked at #1. Focus on all of these factors first before beginning any supplement protocol and you will be surprised. Supplements do very little for people who are already healthy. While they can assist people to reach better health, they should not be relied upon to obtain the end goal. Creatine can help someone put on muscle, but improving training programming or nutrition habits would give you much more bang for your buck.
At HTG, we prioritize the holistic well-being of our members. True health is achieved through a holistic approach that encompasses these six fundamental factors and many more. Get after it and focus on the big “levers”.
