The Only 3 Supplements I Regularly Take

When I start working with new clients I’m asked more questions about supplements than nutrition and training. You’d think I’d be use to it but it blows my mind. The two most important things when it comes to losing fat, building muscle, and feeling better are ignored.

But this isn’t entirely your fault.

Every day you’re pitched promises about how taking a single supplement can solve all of your fitness problems in a matter of weeks. All you have to do is get this B12 shot in your ass, take magic pills, or drink unicorn piss and you’ll start losing fat without doing anything else.

You’re smarter than this…

But these companies sure do a good job pitching their products, right?

I don’t require any of my coaching clients to use supplements. In fact, the first few weeks I work with someone I don’t want them to use any. I want them to focus on the basics first.

  1. Making better nutrition choices consistently
  2. Exercising and moving their bodies regularly and finding ways to enjoy it

However, some of my clients have hectic lives and certain supplements are a big help. They make the process easier for them. And if you can make this journey easier on yourself that’s a big win.

Below is your supplement cheat sheet. It includes the 3 supplements I recommend for my busiest clients.

Your Supplement Guide (Sorta)



Fish oil is a great supplement that has many health benefits. It’s often difficult to eat the amount needed to equal the omegas from supplementing with fish oil. Taking fish oil everyday has been associated with the following health benefits:

  • Lower triglycerides, reducing the onset of heart attacks and stroke
  • Lower cholesterol and blood pressure
  • Reduced risk of forming varicose veins and blood clots, providing better blood flow throughout your body
  • Slows the onset of osteoporosis
  • Improves brain functions
  • Helps to improve vision

Fish oil is also an antioxidant that keeps cancer-causing free radicals from damaging the cells in your body; this includes preventing premature aging (also known as getting old too fast), certain cancers and decreasing blood toxicity levels.

I recommend taking 1 to 3 tsp per day and up to 9 teaspoons per day. Larger doses for larger people. Fish oil can thin your blood so if you’re taking any blood thinner medication or have a surgery scheduled you’ll want to check with your doctor before taking.

– Recommendation: SFH fish oil. Krill oil by Jarrow is another favorite –


I’m surprised at how often I get text messages about protein powders from clients and friends. Hell, my Mom just sent me a text the other day asking me if I had any Vegan protein powder recommendations for her and my Dad. She works for a law firm on the east coast, helps my sister out with her three boys (15 years, 12 years, and 4 years old), and works out every morning – she often feels rushed and wanted something she could shake up and take with her on the drive to work.

Favorite protein: Bulletproof Collagen (vanilla) – Collagen protein has been shown to improve skin elasticity, decrease skin cracking, helps smooth out wrinkles, and improves skin moisture (moist is my least favorite word in the world). Collagen is also great for strengthening joints and helping with recovery from workouts – specifically endurance training. Collagen protein powder also does well in recipes like protein pancakes and making high protein oatmeal.

You can find Bulletproof collagen on Amazon, at Whole Foods, and Sprouts.

One of my favorite recipes is this Collagen Vanilla Shake, makes 1 serving:


  • 1-2 scoops Bulletproof Collagen Protein
  • 1 tsp vanilla
  • 1 ½ cups Almond Milk
  • 3 cubes of ice
  • 1 tsp Brain Octane oil (MCT oil, or coconut oil)
  • Xylitol (to your liking)
  • Dash of cinnamon


  • Place all ingredients in a blender and blend on high for 1 minute. Enjoy!

Other protein powders I dig:

  • Sprouts Brand Vegan protein powder: If you don’t want to consume animal-based protein powders or prefer a vegan/vegetable based protein.
  • Tera’s Grass-Fed Whey: I dig the vanilla bourbon flavor but they also make some others that mix well and taste great.
  • SFH Grass-Fed: I’ve been using this for years. All the way back to my Crossfit competition days.

Big tip with protein powders:

Contact the companies or visit the grocery store and ask for sample packs. That way you can try them out, see how you like the taste, the way they mix, and how your body digests/responds to them – before committing a bunch of money to them.


I hate vegetables…. This is something I hear all the time.

If you didn’t grow up eating vegetables it may take some time to develop a taste for them. In the meantime including a greens supplement is a great way to make sure you’re getting all of the vitamins, minerals, and nutrients you’d otherwise be missing out on. You can throw a scoops of greens into a protein shake or drink on it’s own in a glass of water.

Recommended brands:

F*ck It. I’ll Just Drink The Unicorn Pee And Call It A Day

Everyone is looking for that magic pill. The one supplement that can help them lose fat, build muscle, and feel better. But we all know that it doesn’t exist – but if it did we’d take it, right?

I know I would. Or at least I think I would.

Well if we look at the statistics on how often people take life-saving medication, for things like cancer, something interesting can be seen.

On average, people will take a pill that will literally save their life only 55% of the time.

So guess what. Even if that magic pill did exist there is a good chance you wouldn’t even take it.

Lets Focus On Consistency Instead

Some supplements may help you but most won’t. What it really comes down to his adherence to a system that works for you and your lifestyle. Following basic nutrition habits, getting regular movement, and adding in supplements when needed to help fill in some gaps.

If you’re not making better nutritional choices consistently and missing workouts regularly you’ll never get results no matter how many supplements you take.

That’s why tomorrow I’m going to talk to you about putting everything we’ve discussed these last few days into a regular practice for yourself so that you can actually start looking and feeling better every day for the rest of your life.

Talk to you tomorrow,


Photo by Jonathan Perez on Unsplash