This is Kurt Astarita's Supplement Plan!
Health & Fitness Disclaimer
All content on KurtAstarita.com is for your entertainment and informational purposes only. It does not replace the advice of a doctor or medical professional. Consult your medical provider before beginning exercise programs or dietary changes. By using this content you read and understand that you are assuming all risk.
So what's up with my bros?
When you walk into a supplement store today; the dude wearing a polo with their company's logo is going to attempt to sell you a 12-step "transformation" kit that costs $300 and consists of about 60% caffeine, sawdust, and other crap products.
Nah! That's not the way i roll. Neither do you! As a Traditional Omnivore my (our) 95% of the total amount of fuel used by my (our) body is provided by ruminant meat, vegetable, and starch (whole food like) products. Food is the basis of my (our) power. End of story.
Real talk...
Even if your diet is among the most perfect in the world, there are biological "gaps" that widen after you've been working hard (training) and become older than 40 years old.
I don't take a "pharmacy" of pills. I take a tactical strike team.
This is my exact stack of supplements and the rationale I can give you as to why they exist and how you need to implement them into your training to achieve.
THE CORE FOUR: SUPPLEMENTS YOU ACTUALLY NEED
1. "Creatine" Monohydrate
Goal: ATP Production & Muscle Fullness
The scientific research on Creatine is the most comprehensive of any supplement ever studied. It's not magic; it's science. Creatine helps to create energy during heavy lifting by pulling water into the muscle through the muscle cell membranes. In layman's terms; You are going to look fuller. Stay hydrated. Be able to push the additional rep that your brain wants to stop on.
This is what I would recommend: Take the creatine by way of 60+ ounces fluid daily. Daily. You won't need to "load" or cycle off of creatine.
2. Nature Bell Advanced Methylated Multi Vit./Mineral
Goal: Micronutrient Availability & Absorption
Most of the cheap multis on the shelf consist of synthetic vitamins that the body just filters out and excretes. That's a waste! The Nature Bell multi uses pre-converted vitamins or methylated vitamins which gives your body the ability to absorb and utilize them for hormone production, energy level, etc. immediately.
This is what I would recommend: Take 1 Nature Bell Advanced Methylated Multi capsule with breakfast & 1 capsule with lunch for maximum availability/absorption of vitamins and minerals in the bloodstream.
3. Magnesium Glycinate
Goal: Improve Sleep Quality & Muscle Relaxation
Most people are Zinc/Magnesium deficient. In addition, the Magnesium Glycinate is the most bioavailable source of Magnesium. It will not cause any upset stomach/distress (unlike other sources). Magnesium relaxes the nervous system and prepares the body for deep/restorative sleep.
You do not make gains while about your workout...you make gains when sleeping.
This is what I would recommend: Take 1 Magnesium Glycinate with the last meal/snack you consume prior to sleeping.
4. Boron Complex
Goal: Freeing "Locked Up" Testosterone
You may have an adequate level of testosterone; however, much of the testosterone is bound to Sex Hormone Binding Globulin (SHBG). Think of SHBG as a lock on your gas tank. Boron is the key to getting on the gas./Unlocking testosterone.
Boron lowers SHBG (locked testosterone) which increases "Free" testosterone to build muscle & boost libido.
This is what I would recommend: 3-6 mg. of Boron Complex each day. I prefer to use either an Organic Boron product for the highest level of absorption.
5. Organic Bamboo Powder (Silica)
Goal: Build & Strengthen Connective Tissue, Tendons & Ligaments
The average guy focuses on his muscular development but forgets about extending the overall strength to his chassis (tendons & ligaments).
Organic Bamboo is one of the richest sources of Silica. Silica is the number one resource to build collagen & improve bone density. Strong chassis can assist in developing power & building muscle through high intensity workouts.
This is what I would recommend: Combine one serving of organic bamboo powder with water and/or smoothie at the start of the day before working out. The organic bamboo powder has no flavor.
6. Carlson Cod Liver Oil
Goal: Health of Brain, Lubrication (Joints) & Strength of Heart
In my Traditional Omnivore plan, I consume Salmon & Sardines to meet my Omega-3 requirement. However, I know some folks will have an aversion to fish.
That said...
If you do not eat some fatty fish 3x/week, your joints will start cracking & making noises.
Carlson Cod Liver Oil is considered to be the highest standard of omega-3 and taste horrible.
This is what I would recommend: If you are not eating fatty fish, consume 1 Tablespoon of Carlson Cod Liver Oil every day. Liquid Gold for everyone who eats fatty fish.
THE MAGIC: Why This Supplement Stack Works
There is nothing magic about any of the individual bottles in your supplement stack; however, there is definitely a synergistic relationship between each supplement in the stack.
When these supplements work together, they create the most efficient muscle building environment with the least resistance.
The Hormonal Loop (Boron & Magnesium)
Boron lowers the level of SHBG (bound to testosterone) which free's testosterone in order to build muscle; however, testosterone uses Magnesium to build muscle. Together, they create a LOUD & CLEAR hormonal signal to build muscle.
PLATEAU BUSTER!
The Structural Loop (Creatine & Bamboo Silica)
Creatine increases your strength, volume of muscle & the ability to lift more weight, while Bamboo Silica strengthens the connective tissue that holds your muscles together so you do not run the risk of developing large amounts of muscle without having the appropriate strength of connective tissue that you need.
Do not be the guy that has developed huge muscles and you have ruptured your tendons.
The Absorption Loop (Methylated Multi's & Magnesium)
B-vitamins & Magnesium are required to convert food into ATP (energy) and synthesize proteins. The use of Methylated vitamins ensures that you are providing your body with an efficient use of energy as it will take the methylated forms of the vitamins without having to work as hard to digest "cheap, synthetic" vitamins.
THE SCIENCE OF TIMING (YOUR PROTOCOLS)
Bio-availability is about much more than simply the time of day that your consume an item; it is also about bio-availability.
MORNING
Take 1st Dose - Nature Bell Multi (for greatest level of absorption, take at breakfast with a high fat meal such as eggs or grass-fed butter).
MID-DAY (Lunch or Snack)
Take a second dose of Nature Bell Multivitamins for a steady supply of nutrients throughout the day without experiencing a crash.
Mix creatine into your water or your shake after working out. This is simple and provides all the energy you need.
EVENING (Last Meal/Bedtime)
Magnesium glycinate tells your brain that it's time to recover and that the "War Room is shutting down." It will help relax and prepare you for the night.
Take cod liver oil with your last meal; this helps digest without "fish burps".
ACTIONABLE STEPS: USE STACKS AS YOU ENACT STEPS
Step 1: Audit Current Shelf
If you see a proprietary blend or a “Miracle” fat burning product, throw it out. It's clutter in your mind and puts extra strain on your liver.
Step 2: Work from the Ground Up
If you have not been working out before establishing a routine, begin taking the Multivitamin, Creatine, Magnesium Glycinate, then Cod Liver Oil once the other supplement(s) have become part of your routine.
Step 3: Quality vs Price
Supplements are ingested into your cells. Do not buy cheap products from the bargain bin; instead, buy tested products from Nature Bell and Carlson.
Verify Third Party Testing and GMP certifications for each supplement you buy. No excuses.
THE PURITY QUOTE: WHAT ARE CERTIFICATION NUMBERS
You wouldn’t put low-grade contaminated fuel in a high-performance engine, would you? You should not if you want to remain healthy.
The supplement industry is not strictly enforced; therefore, the companies in that sector end up cutting corners to try to increase profit at the cost of their customers.
When I tell you to look for the GMP and Third Party Testing with seals on it is not just for show, it is your insurance policy against contaminated supplements.
1. GMP (Good Manufacturing Practices): GMP is a system that ensures products are manufactured and controlled at a specified level of acceptable quality. Manufacturers must have a clean facility to produce their products, such that when creatine is manufactured, it is produced on its own manufacturing machine and not on dirty machines used to process pre-workout products containing stimulants. Cross contamination by dirty equipment is very real; GMP helps to standardize this issue.
Another way GMP helps is through tracking the product to ensure proper product recall, should there be an issue with the product produced.
2. Third Party Testing (Independent Audit): When a company is willing to send its product to an independent lab to verify its data, it provides great assurance to the consumer. Third party labs verify the validity of the label - some companies advertise they use 500 mg of xyz; however, they could be only putting 200 mg into the product cost and not telling the customer.
They also check the presence of Heavy Metals and Pathogens - you do not want to ingest those. Third party labs also screen for banned products, so if you are a professional or drug-tested athlete, there will not be any surprises to your organization.
ACTIONABLE STEPS: 5-SECOND LABEL CHECK
Before clicking buy, check the back of the product and look for one of the following GMP Stamps: The label stamp usually appears as “GMP Certified” or “cGMP.” C represents Current so this is the stamp/mark you are searching for to ensure your product is certified.
You will also need to look for the following Third Party Seals: NSF, USP, and Informed Sport. These three organizations represent the top tier for Third Party Testing.
Check the “Made in the USA” label - manufactured in the USA will have more stringent FDA inspections compared to foreign manufacturers.
In conclusion, If a company does not brag about its Third Party Testing, they probably are not using an independent lab to validate their product.
"You cannot out-supplement a poor diet; however, you can use supplements to make your healthy diet a super power."
Kurt
NEXT SECTION:
Are You Ready for the Exercise Demonstrations?! Kurt's Exercise Demonstration!!
LOOK FOR LINKS:
Do you want the old bedroom exercise program? Checkout My Exercise Program (2019-2022).
Do you want to learn how to keep with an exercise program? Read The Power of Beliefs & How to Use Them.
.png)
.png)
