You Can't Supplement Your Way Out of a Bad Lifestyle
You Can’t Supplement Your Way Out of a Bad Lifestyle
If you’re anything like me, your house might look like the supplement section of your local health food store. There are many reasons why you might be supplementing. However, if you’re hoping supplements will make up for a poor diet, constant stress, and lack of exercise, you’re in for a rude awakening. You can’t supplement your way out of a bad lifestyle.
The Foundation of Health: DRESS Framework
Supplements can be a great addition to your routine, but they’re not a substitute for the real foundations of health: Diet, Rest, Exercise, Stress reduction, and Supplementation (DRESS). Notice how supplementation is just one part of the equation.
Diet: The Foundation of Everything
First up—diet. You’ve probably heard the saying, “You are what you eat.” Actually, it’s more accurate to say, “You are what your food ate.” No amount of supplements can make up for a diet full of processed foods, sugar, and empty calories. The fuel you put into your body directly affects your energy levels, mood, and even brain function.
A balanced diet full of whole foods—like vegetables, fruits, lean proteins, and healthy fats—is the foundation of health. This is where you get essential nutrients. Supplements should be seen as just that: a supplement to an already healthy diet, not a replacement for it.
Minerals Matter: Granted, our food is grown in nutrient-depleted soil, so adding extra minerals is important. But those minerals won’t help much if your diet consists of nutrient-deficient foods like Pop-Tarts.
Glyphosate and Toxins: Glyphosate, commonly sprayed on crops, binds to minerals and depletes them from your body. Bromide (found in bread) and fluoride (added to water) interfere with iodine uptake, affecting thyroid function. It’s crucial to supplement iodine to counter these effects, but again, supplements can’t fully counteract a junk-filled diet.
Think of it like a new car—filling it with the wrong fuel won’t just cause problems; it can lead to total breakdown.
Rest: The Forgotten Foundation
We all know sleep is important, but it’s often the first thing we sacrifice when life gets busy. Chronic lack of sleep or poor-quality sleep doesn’t just make you feel tired—it leads to inflammation, weakens your immune system, and disrupts your brain’s ability to detoxify itself. No supplement can replace the benefits of a good night’s rest.
Aim for 7-9 hours of quality sleep every night.
Practice good sleep hygiene: minimize screen time before bed, keep your room dark and cool, and establish a calming bedtime routine.
Exercise: Essential for Brain and Body
Exercise isn’t just about building muscle or burning calories—it’s essential for your brain. Regular movement boosts the production of BDNF (brain-derived neurotrophic factor), which promotes neuron growth and enhances brain plasticity.
Improves Brain Function: Exercise increases blood flow to the brain, delivering oxygen and nutrients while aiding in toxin removal.
Reduces Inflammation: Physical activity protects against neurodegenerative diseases and boosts cognitive performance.
Hormonal Balance: Exercise reduces stress hormones like cortisol and triggers the release of endorphins, the “feel-good” hormones.
Aim for at least 30 minutes of moderate activity daily—whether it’s walking, strength training, yoga, or swimming. Movement is non-negotiable for brain and body health.
Stress Reduction: A Key to Longevity
Chronic stress is a silent killer. When your body is stuck in fight or flight mode, it overproduces cortisol, which drives inflammation and damages brain function. Reducing stress is critical for both mental and physical health.
How to Activate the Parasympathetic System:
Deep Breathing: Practice diaphragmatic breathing to calm your nervous system. Inhale for 4 counts, hold for 4, exhale for 4.
Mindfulness and Meditation: Quieting your mind helps shift out of stress mode and into a restorative state.
Cold Exposure: Try cold showers or splashing cold water on your face to stimulate the vagus nerve.
Gentle Movement: Yoga, tai chi, or rhythmic movement (like Blomberg Rhythmic Movement Training) can balance your nervous system.
My personal favorite? The AEON patch by Lifewave. It helps regulate the nervous system, making other therapies faster and more effective. Click here to watch a full-length video where I discuss protocols specifically for brain health.
To order, click here.
Supplementation: Supporting the Basics
Yes, supplements can play a significant role in health optimization, but they’re not magic pills. Supplements like omega-3s, magnesium, or vitamin D can fill nutritional gaps, especially if you’re facing specific challenges. However, without addressing diet, rest, exercise, and stress, supplements won’t give you the results you’re looking for.
At the end of the day, true health comes from balance. You can’t rely on supplements alone to fix poor lifestyle choices. Focus on the fundamentals—diet, rest, exercise, and stress reduction—and then use supplements as the icing on the cake (just don’t eat the cake!).
Final Thoughts
Health is holistic, and there are no shortcuts. By prioritizing the foundations of health and using supplements strategically, you’ll build a strong, resilient body and mind. Small changes—like improving your sleep routine, adding more whole foods to your diet, or incorporating daily movement—can lead to profound improvements over time. Start with the basics and let supplements enhance, not replace, your efforts.
