Episode Details

#Supplements #Longevity #Creatine #Omega3 #glp1medications 

Feeling overwhelmed by the supplement aisle and not sure which five actually move the needle? As a board-certified internal medicine and obesity medicine physician (and a certified personal trainer), I'm cutting through the noise and giving you the only five supplements I actually recommend for longevity, performance, and overall health — with the real dose, the form that's actually absorbed, and the timing that matters, backed by the studies behind every claim.

🎓 Complete GLP-1 Weight Loss Masterclass — Lifetime Access
Comprehensive education on GLP-1 medications, nutrition, exercise, muscle preservation, side effects & long-term success. Includes the companion eBook, quizzes, 12-week exercise program, certificate & future course updates at no additional cost.
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📩 FREE GLP-1 Diet Cookbook + Weekly Newsletter
Get weekly evidence-based insights on GLP-1s, metabolic health, nutrition, exercise & longevity.
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📚 The Weight Equation & The Physician’s Physique
Physician-written, evidence-based guides to obesity, weight loss, nutrition, metabolism, exercise, body composition & healthier living.
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👥 Metabolic Health Community
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👨‍⚕️ ABOUT DR. MOHAMMED K. PAIKA
Board-Certified in Internal Medicine and Obesity Medicine
Certified Personal Trainer & Nutrition Coach
Helping people understand metabolism, hormones, and sustainable health through evidence-based medicine.

Timestamps:
0:00 – Intro: the 5 supplements that actually work
1:10 – #5 Creatine: dose, form, and the brain benefit nobody mentions
6:46 – #4 Magnesium: the mineral running 300 systems you never think about
11:51 – #3 Vitamin D: how deficient is "deficient"
16:51 – Before we continue (free newsletter + GLP-1 Diet Cookbook)
17:42 – #2 Fiber: the supplement nobody thinks is sexy
22:51 – #1 Omega-3: heart, brain, and muscle recovery in one mechanism
26:57 – If you're on a GLP-1 medication: the real risk
29:31 – Where to go from here

References:
1.Kreider RB, et al. ISSN position stand: creatine supplementation dosing. J Int Soc Sports Nutr. 2017;14:18. — Full text (PMC)
2. Creatine supplementation protocols on body composition: GRADE-assessed dose-response meta-analysis. J Int Soc Sports Nutr. 2024. — PubMed
3. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the U.S. Nutrition Reviews. 2012;70(3):153–164. — PubMed
4. NIH Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. — ods.od.nih.gov
5. Prevalence, trend, and predictor analyses of vitamin D deficiency in the U.S. population, 2001–2018. Frontiers in Nutrition. 2022. — Full text
6. Demay MB, et al. Vitamin D for the Prevention of Disease: Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2024;109(8):1907–1947. — PubMed
7. Holick MF, et al. Evaluation, Treatment, and Prevention of Vitamin D Deficiency: Endocrine Society Guideline. J Clin Endocrinol Metab. 2011;96(7):1911–1930. — Journal page
8. Dietary fiber intake and all-cause/cause-specific mortality: dose-response meta-analysis. Frontiers in Nutrition. 2023;10:1153165. — Full text
9. Kapoor MP, et al. Partially hydrolysed guar gum and postprandial glucose/lipid response. Journal of Functional Foods. 2016. — Journal page
10. Bhatt DL, et al. Cardiovascular Risk Reduction with Icosapent Ethyl (REDUCE-IT). NEJM. 2019;380:11–22. — NEJM
11. Harris WS, von Schacky C. The Omega-3 Index. Preventive Medicine. 2004;39(1):212–220. — Journal page
12. STEP 1 DXA body-composition substudy (semaglutide). — PMC
13. Look M, et al. SURMOUNT-1 body composition analysis (tirzepatide). Diabetes, Obesity and Metabolism. 2025. — PubMed

⚕️ MEDICAL & EDUCATIONAL DISC