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Best supplements for men over 50 One of the first things I want to say about supplements is they are just that supplements. They’re no replacement for a good diet and exercise. They are not a magic pill or a quick fix. That doesn’t mean I'm anti-supplement. I do take some and once we are over 50 we start to have some issues with being able to absorb certain nutrients which means we require more of those nutrients in order to get what our body needs or take something to help us absorb them better. Check your testosterone levels from home. Just click this link http://trylgc.com/laurence and receive 20% off with code: LAURENCE20 and for the essential vitamin test use this link: http://trylgc.com/laurencevitamin along with the discount code LAURENCE20 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust. If you are interested in losing body fat and adding muscle, please email me at [email protected] for information on my personal training services. Facebook; https://www.facebook.com/Fit-and-50-548844435514900/ My Amazon page link; https://www.amazon.com/shop/fitand50 The first one I want to look at is creatine. It is found in red meats, seafood and poultry. Those of you who want to reduce your meat intake should be especially interested. As we age muscle mass and bone density start to degrade. They did a meta-analysis on resistance training older adults between the ages of 57 and 70 with some supplementing with creatine and others taking a placebo. The studies varied between 7 and 26 weeks and included over 300 people. With the results being a greater increase in muscle mass, strength and functional performance from those taking creatine. This includes increased lower body muscle mass which is particularly difficult for us older guys to build. Studies on the benefits of creatine in non-training older adults are a bit mixed, but overall there does seem to be some benefit to maintaining muscle and physical performance. This is a supplement I take and the recommendation is to take a 5g or one teaspoon full serving every day. Another supplement I take is vitamin D. I was able to do some accurate testing through Let's Get Checked. And while even on my first test I was within the normal range I wanted to see if I could increase my levels through supplementation. So I took between 8 and 10000 iu a day for 5 months then retested and It did increase it by 44 Nanamole per litre Vitamin D helps reduce the risk of osteoporosis and fractures by aiding the body in absorbing calcium. It has also been shown to reduce the risk of certain cancers like prostate cancer, and there is evidence to show it may help in boosting testosterone. If you are someone who doesn't spend much time outside then vitamin D supplementation makes sense. The recommended daily dose is 600 iu with daily intakes of up to 2000 iu being considered safe. B12 is a vitamin that we have more trouble absorbing over 50 and is mainly found in meats, seafood and eggs. So depending on your dietary choices you simply may not be taking in enough. B12 is necessary for red blood cell production, DNA formation, nerve function and metabolism. With deficiencies leading to anemia, nerve damage and fatigue. As far as the recommended daily intake goes it is 2.4 mcg (micrograms) but one study on older adults found that it took 500 micrograms to normalize B12 levels in 90 percent of the participants with some needing as much as 1000 micrograms. This is a supplement that can interfere with certain medications so make sure you consult with your doctor. Especially before going over the daily recommended dosage and that applies to all supplements. About 50% of people in the US and Europe get less than the daily recommended amount of magnesium. Every single cell contains and needs magnesium. Some of the benefits of having optimal levels of magnesium can be increased exercise performance and not just in athletes but older people too. It can help to reduce high blood pressure, slow aging through it’s anti-inflammatory benefits, reduces insulin resistance in people with metabolic syndrome and type 2 diabetes. The daily recommended dose for men is 400 to 430 milligrams per day. Protein is a nutrient that we start to have trouble absorbing as we get older. And while we still can get enough from whole food sources, many struggle with this. For those, I recommend one of two types of protein powders. The first is a good whey protein isolate. Which is 90 to 95% protein. The second one is a pea protein and like whey protein it is high in branch chain amino acids. Which plays a major role in promoting muscle growth and recovery after exercise and is great for those who are sensitive to dairy products. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/ https://academic.oup.com/jn/article/143/2/142/4569838 https://pubmed.ncbi.nlm.nih.gov/25008857/

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ORDER my book, NYT Bestseller, How To Menopause 🔥 https://bit.ly/4loCIlp 🔥 ___ You’ve heard the headlines about GLP-1's. Ozempic, Wegovy, GLP-1s. But what is actually happening inside your body when you take GLP-1's ? In this episode, Tamsen sits back down with triple board-certified endocrinologist Dr. Rocio Salas-Whalen to get real, science-backed answers. They break down how these medications work, why muscle loss is a real risk, and how hormone therapy plays a role in your overall metabolic health. This conversation goes beyond quick fixes and tackles what sustainable, medically informed weight loss really looks like. It’s about body composition, long-term health, and understanding the emotional impact of a changing body. This episode will cover: -How GLP-1 medications like Ozempic and Wegovy work in the gut, brain, and pancreas -The connection between GLP-1s, visceral fat, and insulin resistance -Why you may be losing muscle instead of fat if not monitored properly -What "Ozempic butt" really means and how to prevent it -The truth about hair loss, protein intake, and rapid weight loss -When to combine GLP-1s with hormone therapy and how to approach it safely -Why weight loss isn't just physical and the emotional impact many women aren't prepared for 01:24 - Why Dr. Rocio Salas-Whalen Wanted to Address Misinformation 03:19 - What Is a GLP-1? 05:07 - How do GLP-1s Work in our Bodies? 07:13 - GLP-1s and Anti-Inflammatory Effects 08:22 - The Fascinating Origin of GLP-1s 12:46 - What Is Microdosing and Is It Effective? 14:45 - Oral vs. Injectable GLP-1s: What You Need to Know 16:01 - Why Diet Still Matters on GLP-1s (And What to Eat) 17:20 - Are GLP-1s Really “Vanity” Drugs? A Reframe 18:01 - Combining GLP-1s with Hormone Therapy in Midlife 22:06 - Can You Lose Belly Fat Without Medication or Hormones? 23:06 - The Real Causes of Midlife Weight Gain 25:28 - Why Motivation Often Comes After Weight Loss 26:16 - Can You Come Off GLP-1s Without Gaining the Weight Back? 28:00 - Psychological & Social Side Effects of Weight Loss No One Talks About 29:18 - Excess Skin, Body Image & What Happens After You Lose the Weight 30:07 - The Common Side Effects of GLP-1s 31:58 - The Future of GLP-1s Dr. Rocio is the founder of New York Endocrinology and a leading voice in obesity medicine. Her upcoming book will cover everything she shares in her practice and more. Subscribe to my YouTube channel: https://www.youtube.com/tamsenfadaltv Want more from Dr. Rocio Salas-Whalen? Visit: https://nyendocrinology.com For the latest updates on her upcoming book, follow her on social media: https://www.instagram.com/drsalaswhalen Try Purity Woods for yourself for 27% off today. Just go to http://puritywoods.com/TAMSEN or enter TAMSEN at checkout! Medical Disclaimer: This content is for educational purposes only and is not medical advice. If you need medical advice, please consult your doctor or medical provider. ==================== About Tamsen Fadal: Tamsen Fadal is a New York Times Best-selling author, journalist, menopause advocate and host of The Tamsen Show Podcast. . Tamsen's candor and relatability have established her as a leading voice in the menopause space with a passionate, loyal social media audience of 4+ million.   Tamsen is the producer and executive producer of the PBS documentary, The M Factor, Shredding the Silence on Menopause which is the first documentary of its kind confronting the neglected menopause crisis, challenging societal and medical shortcomings, and advocating for a revolutionary approach to women’s health.  Tamsen is the author of How To Menopause, Take Charge of Your Health, Reclaim Your Life and Feel Even Better Than Before. It's the girlfriend's guide to perimenopause, menopause and beyond. From the boardroom to the stage at SXSW to Capitol Hill, she advocates for policies that eliminate the stigma of menopause and foster a work environment where women feel comfortable discussing and managing their midlife health journey. After more than three decades as a television news anchor, Tamsen made the bold decision to pivot her career towards women’s health advocacy. Her media appearances include Oprah Daily, The Today Show, The New York Times, and The Harvard Business Review. #TamsenFadal #Menopause #HowToMenopause #GLP1

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Can You Actually Lose Fat Without Exercise? (Shocking Truth REVEALED) Can you really lose fat without exercising? If you’ve been wondering whether it's possible to shed those extra pounds without hitting the gym, you’re in the right place. In this video, I’m revealing the shocking truth about losing fat without working out—and trust me, it’s not as hard as you think! If you’ve struggled to find time for exercise or simply prefer not to work out, you’re not alone. I’ve helped countless people just like you achieve their fat loss goals by focusing on nutrition and smart lifestyle changes. No gym required. ✨ What you’ll learn in this video: ✅Yes, You Can Lose Fat Without Exercise: The key to fat loss isn’t just burning calories through workouts—it's about creating a calorie deficit. Learn how you can eat fewer calories than you burn and still lose fat. ✅The Power of Portion Control, Protein, and Fiber: These three habits are game-changers when exercise isn’t on the table. Discover how eating the right portions, getting enough protein, and fueling your body with fiber can make a huge difference. ✅Why Movement Still Matters: While you don’t need a gym membership, daily movement—like walking, standing, or even fidgeting—can burn more calories than you might think. It’s all about staying active in small ways. ✅Strength Training Isn’t Optional: Even if you don’t want to work out every day, incorporating some strength training a couple of times a week can boost your metabolism and improve your results. ✨ Key Takeaways: ✅Master Your Nutrition: Portion control, protein, and fiber can help you shed fat without exercise. These simple habits can fit easily into your day-to-day routine. ✅Stay Active: Even if you’re not working out, daily movement like walking, standing, or even cleaning up around the house can help burn extra calories. ✅Strength Training Makes a Difference: Adding just a couple of strength training sessions per week can give your fat loss journey a major boost—plus, it helps you maintain muscle and keep your metabolism fired up. If you’re ready to lose fat and make it easy, without working out all day, I’ve got the perfect solution. My 30-Day Beginner Program is designed to help you build sustainable habits around food, movement, and strength training—no crazy diets or complex workout routines. 🔗 Helpful Resources: ✅ Free Email Newsletter:https://forms.gle/Qj1yuvkrrZDuh4bU7 ✅ 𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐏𝐓𝐈𝐎𝐍 𝐋𝐈𝐍𝐊: ▶ https://www.youtube.com/@simpleandsustainablefit?sub_confirmation=1 ⚡ 𝐂𝐎𝐍𝐍𝐄𝐂𝐓 𝐖𝐈𝐓𝐇 ME: ▶ Follow me on Instagram: https://www.instagram.com/achidipower ▶ Email me questions and topics to cover: [email protected] 🎬 𝐖𝐀𝐓𝐂𝐇 𝐎𝐔𝐑 𝐎𝐓𝐇𝐄𝐑 𝐕𝐈𝐃𝐄𝐎𝐒: ▶ https://youtu.be/WVG84s3l0oY ▶ https://youtu.be/0gIaCdtR8RE ▶ https://youtu.be/2dY8yZypqoo ▶ https://youtu.be/T6KHHgEMz00 ▶ https://youtu.be/vupRee0i9Lc ✖ 𝐂𝐎𝐏𝐘𝐑𝐈𝐆𝐇𝐓 𝐍𝐎𝐓𝐈𝐂𝐄: This video and my YouTube channel contain dialog, music, and images that are property of "Simple and Sustainable Fitness" You are authorized to share the video link and channel and embed this video in your website or others as long as a link back to my YouTube Channel is provided © Simple and Sustainable Fitness #FatLossWithoutExercise #LoseFat #HealthyLifestyle #NutritionTips #NoExerciseNeeded #StrengthTraining #FatLossJourney

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