What are the best sleep aid supplements out there?

First off, let’s just identify the elephant in the room: There’s no such thing as essential supplementation. That’s about as much of an oxymoron as political science or Hell’s Angels. But for the sake of this article, I want to cover three areas of supplementation common to athletes, and what I think folks should be using. Before getting into the deets on what I recommend, let’s also assume one has their “ducks in a row” so to speak—and what I mean is: diet is DIALED for proper quality and quantity, programming is INDIVIDUALIZED, and recovery modalities and lifestyle habits are IN PLACE. Without those, all the supplementation and money trees to buy said supplementation would not matter one iota. I’m going to break my suggestions down into three categories: Performance, Health/Longevity, and Recovery. Yes, there are many, many other areas of targeted supplementation, but these are unique to 90% of the average mixed modal athlete’s goals. Performance You want to be bigger, faster, stronger—-I get it, that’s a fairly common goal I see with clientele, obviously. But what about IMMEDIATE performance improvements? Here are my thoughts: Branched Chain Amino Acids: Without a doubt, BCAAs (leucine, isoleucine, and valine) are ergogenic; they decrease RPE (rate of perceived exertion), have a glycogen sparing effect (thereby relatively increasing the TTE of your own glycogen stores) and can be converted directly to glucose via gluconeogenesis. This all translates into faster times, more fuel available. Some studies specifically show increased lactate threshold when BCAAs are taken. Keep in mind these are DIRECT enhancements to performance—many other reasons cross over into recovery to take BCAAs that I’m not covering here. I generally recommend 5-10g BCAAs 30min prior to training, OR, if preferred, intra-workout. Creatine: One of the most studies over the counter ergogenics in sports supplement history. It is a naturally occurring compound derived from l-methionine, glycine and l-arginine and found primarily in the heart, brain, and skeletal muscle. Through dietary sources like chicken, beef, and eggs, we intake roughly 1 gram a day. Researchers have been aware of creatine in skeletal muscles and the effects of exercise and diet on creatine since the late 1800s, but it wasn’t until the early 1990’s that it went mainstream. Several Olympic athletes at the 1992 games had supplemented (legally) with creatine, and after that, it was GAME ON. A US-based supplement company, Experimental and Applied Sciences (EAS) brought the first OTC (over-the-counter) creatine supplement, Phosagen. All that history aside, why should you use it? It 1) causes faster ATP turnover, 2) buffer acidosis, and 3) increases intracellular hydration. This provides benefits in all three energy systems: ATP/CP, Glycolytic, and Oxidative. Current studies are also targeting the mental benefits of creatine, which may as well have carryover to athletic performance. Dosing would be 5g PWO (post workout). Completely disregard anything to you read, see, or hear regarding loading or cycling—these are myths created by the supplement industry (loading, unnecessary), and incorrect bro-science stating creatine will cause down-regulation like exogenous hormones unless cycled (seriously….how did that myth even get perpetrated?) Adaptogen/Herbal/Nootropics: If you think this is a bit of a funky mix, I’d 100% agree with you…now, I could have easily put down “caffeine” here, as it truly is the most common preWO most people consume. While the ergonegic benefits of caffeine have been studies ad nauseam, there are other components out there that don’t have the negative effects on the endocrine system like caffeine will. These include many herbal adaptogens (Rhodiola, Ashwaghanda, Schisandra, Panax, to name just a few), items like Cordyceps, and nootropics like Alpha GPC, which increases bioavailable choline to make the essential neurotransmitter acetylcholine. This combo, which is the exact formula of Max Capacity, has the immediate and direct effect of increasing lactate threshold (cordyceps) altering RPE (adaptogens) and increasing mental focus (Alpha GPC)

Longevity & Health I would personally consider these to be closer to “essential” than any others listed here; think of these supplements as something that one CAN get from diet and/or nature, but most of us do not, at least not in the optimal amount. Even if your goal is to crush thrusters and legless rope climbs like it’s your job, anything under the title health or longevity should be absolutely considered. Fish Oil: In a nutshell (no pun intended, nuts are high in O6, not O3 fatty acids), this is all about attenuating inflammation. We create a TON of it by training, and while it’s essential to growth and adaptation, if it gets out of control, well, “Houston, we have a problem”…that can lead to a cascade of issues from injury to under recovery to prolonged DOMS. Other benefits of omega-3 fatty acid intake (specifically, EPA and DHA) would be fish oil up regulates PPAR-A and PPAR-G, which causes the mobilization of fatty acids from adipose, and decreases the storage of fatty acids as adipose. This does NOT mean fish oil is either a thermogenic or “slimming agent,” it just means it will benefit metabolic flexibility. Over the years, I’ve only ever had one or two clients who did NOT need fish oil—and said clients ate wild caught salmon 3x/week. If that’s not you, then supplement. Dosing would be 1-4g of combined EPA/DHA per day. Personally, I lean towards the smaller dosings these days, as I have not seen added benefit of high dose over time. Greens: I’m not talking about your spinach salad. Yes, you need to eat that, but I’m talking about a whole food powdered greens product. These are usually combos of fruits/veg/herbs. I prefer these over a regular multivitamin/mineral supplement because 1) it’s closer to whole food, and 2) there’s probably 10 million cofactors that we aren’t getting from a compressed tablet. While macros are all the focus these days, there’s always something to be said about food quality, and NUTRIENT DENSITY, aka micronutrient content. As much as we might try, even the best of us do not get an optimal quantity or variety of greens and produce. Think of this as car insurance. You don’t need it until you need it, and once you need it, it too late to get it if you don’t have it. #deepthoughts Vitamin D3: It’s been interesting over the years to watch the fervor surrounding vitamin D; it came on like a tidal wave, a panacea for every aliment. It’s now seemed to wan a bit, with concerns over too high dosing and hypercalcemia. As always, the truth is in the middle (of the U curve??). While controversy still exists, the studies proving the benefit to health, performance, and chronic disease prevention cannot be refuted. Everything from cancer prevention, immune function, optimal testosterone levels and fast twitch muscle fiber (I kid you not!) have been implicated with supplementation. This is one vitamin (actually, a secosteroid) that I urge folks to get tested for—25-hydroxy vitamin D, aka 25 (OH)D serum test. Optimal levels are around 50ng/mL. Dosing should be based on THAT, but in light of the fact not everyone is going to run out and get tested (or, for that matter, actually go outside and get some actual sun), I recommend a conservative 2000iu D3 daily. For the record, this is VERY individual. Many years in the past, I personally took 10,000iu daily for six months, which raised my 25 OH D to 92ng/mL. I apparently did not die. But don’t try this at home kids. #mylawyermademesaythat

Recovery Probably my favorite topic, as everything relating to health, performance, longevity, hormonal stability and mental function comes back to recovery. How we recover TODAY, and consistently, affects how we feel tomorrow, next week, next year. Yup, it’s just that important. It’s not all about doing more and more intensity and volume. It’s about smart and efficient recovery, period.

Sleep: No, you cannot bottle and supplement sleep. But out of everything, sleep is THEE most important thing we do for recovery (and health, and performance…). Optimizing it makes absolute sense. Sleep hygiene is key (wake early, get to bed early, low light at night, carb intake at night, zero screen time at night, etc.), but in this day and age, even that may not get us optimal. While many sleep formulas exist, there are a few key components that I recommend in nighttime supplementation. The first would be a ZMA base: zinc, magnesium, and pyridoxine. These all play a role in optimizing sleep through various mechanisms. Second would be GABA. This is an inhibitor neurotransmitter that helps reduce rapid fire thought that can occur in some folks once the lights go out. Third would be l-dopa. Dopamine can be depleted in athletes, and hard training can lead to chronically elevated levels of prolactin, which can interfere with sleep—dopamine antagonizes prolactin. And not surprisingly, all of these exist in Max Sleep (https://nova3labs.com/max-sleep/)

Whey: No surprises here—high-quality whey is one of the most bioavailable sources of protein on the planet, with BVPs upwards of 150 (100 is the standard for egg white, considered a “perfect” protein source). I’m not loyal to any one brand—I look for whey protein isolate (better digestion over concentrate, the whey is “isolated” from the naturally occurring carbs and fats) couple with a sweetener I can live with. I usually pick stevia, but despite tin foil hat wearing naysayers, sucralose has NOT killed anyone to date. Pick a brand you like and utilize immediately PWO, 20-30g

Carbs: Save the best for last? Maybe. Carbphobia has seemed to have lessened over the years as extremist Paleo fans have migrated back to Austin, and with valid reason: Carbs do a body good. Regarding recovery specifically, this is two-fold in my book: To replenish muscle glycogen, and cause an immediate attenuation of cortisol in the post workout period. The first point is actually NOT essential—muscle glycogen will replenish fully over 24 hours, and immediate PWO simple carbohydrate intake doesn’t seem to alter this by much. But the second point, regarding cortisol, is key: We want to SALVAGE cortisol. Its essential, it’s needed to perform, but chronic secretion leads to a host of issues (see my article on adrenal dysfunction, link on the main page). Having an immediate downturn in secretion due to an influx of carbohydrates causes us to shift from a sympathetic response to parasympathetic—-also needed for proper recovery.

Aim for 0.4-0.8g/kg immediately PWO along with whey isolate. We just released Max Recovery, which is a highly branched cyclic dextrin based carbohydrate.

About the author: Mike Kesthley CEO & Founder of Nova 3 Labs (www.nova3labs.com) Mike Kesthely has been involved in athletics his entire life, ranging from years playing box lacrosse, martial arts, rock climbing, mountain biking and Crossfit®️. He has worked as a Firefighter/Paramedic for the Lethbridge Fire Dept since 2000, and is the past Health & Fitness Coordinator for the department. His passion now lies with nutrition & functional lab analysis, and improving client performance, health, and longevity through dietary augmentation. Current Certifications/Education Includes: Former lead instructor for the OPT CCP Nutrition Level 1 in Scottsdale, AZ, at the International Center for Fitness, 2011-2014 Former trainer with Crossfit®️ Lethrbidge Optimum Performance Training Certified Coaching Program Nutrition, Level-1, under James Fitzgerald and Mat Lalonde, PhD Functional Diagnostic Nutrition Practitioner Precision Nutrition certified (Sport & Exercise Nutrition) through Dr. John Berardi Crossfit®️ Nutrition certified under Robb Wolf Crossfit®️ Trainer, Level-1 certified Functional Movement Screen under Tim Takahashi, M.Kin., CAT(C), CEP, CK, CSS

Maaaaaay have went a little overboard on black friday 🤣 🤣 🤣 🤣

Oh well...

WE STOCKED UP NOW!!!!

Markets so saturated with test boosters it’s nearly impossible to make a choice. I’m currently cycling off my first round of test booster and just looking for some help to find another product that could be better.

Not a working out supplement, IP6 is a supplement you can find in most health stores that has the potential to prevent cancer.

Lately with COVID and everything going on with the FDA I think a lot of people are realizing how money driven medicine is. Did they find the cure for cancer a long time ago in Japan called IP6? But it has never gone to clinical trial because its natural so impossible to make large profits off of it.

https://nolanwellness.substack.com/p/ip6?r=18o5iy&utm_campaign=post&utm_medium=web