Advanced

Key Insight

● More expensive, substantial evidence of benefits, sometimes harder to obtain, but still very good.

● Beta-alanine ○ Performance in training.

● Glutamine ○ 5-10 g daily.

● L-Leucine ○ 700-3000 mg with every meal. ○ Substantial health benefits.

● Glucosamine ○ Cartilage.

● Ashwagandha ○ Adaptogen for cortisol, take in rotation. ○ Through cortisol control it can raise testosterone.

● Spermidin ○ 10 mg daily.

● Turmeric ○ 1 g daily.

● Cocoa flavanol ○ 500 mg. ○ Hard to find here (dark chocolate ~15 g daily already mentioned as substitute).

● Acarbose (glucophage, metformin) (Do thorough research) ○ Mentioned in many places. ○ Extends life (recommended in many places). ○ Glucophage in Serbia. ○ Berberine as an alternative.

● Lecithin ○ Very good for the liver. ○ Useful if we frequently consume alcohol.