Thank You - Shawn Wells

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VITAMIN C

VITAMIN C

MCT’s

MCT’s

MAGNESIUM

MAGNESIUM

VITAMIN D

VITAMIN D

Killer Keto-Friendly Thanksgiving

Killer Keto-Friendly Thanksgiving

Zinc

Zinc

Exogenous Ketones

Exogenous Ketones

Mushrooms

Mushrooms

Apple Cider Vinegar

Apple Cider Vinegar

AntiNutrients

AntiNutrients

Gluten

Gluten

Lectins, Phytates & Oxalates

Lectins, Phytates & Oxalates

Sugar

Sugar

LET’S BE INSTA FRIENDS!

The health industry is full of trends... Some back

The health industry is full of trends...
Some backed by science, others pure marketing.

Here’s my no-BS take as a supplement formulator:

Methylated B Vitamins – 10/10
Crucial for energy, brain health, and detox—especially for those with MTHFR gene variants.

Grounding – 6/10
Great for stress and circadian rhythm, but research on long-term systemic benefits is still developing.

Tap Water – 0/10
Loaded with contaminants like chlorine, heavy metals, and microplastics. Filter your water.

Probiotics – 5/10
Strain-specific. Some transform gut health; others are overhyped. Quality matters.

Cold Plunge – 8/10
Boosts resilience, metabolism, and recovery. But too much stress? Start slow.

Fish Oil – 5/10
Omega-3s are vital, but most fish oils oxidize fast. Prioritize freshness and triglyceride form.

Red Light Therapy – 8/10
Mitochondrial and skin benefits are real—if you use the right wavelengths.

BPA-Free – 0/10
Marketing trick. BPS and other alternatives can be just as harmful. Ditch plastics whenever possible.

Proprietary Blends – 0/10
If a company won’t disclose dosages, run. Transparency matters.

Vagal Tone – 9/10
Essential for stress resilience and nervous system balance. Breathwork, HRV training, and cold exposure help.

Creatine – 10/10
One of the safest, most studied supplements for brain, muscle, and longevity.

Melatonin – 7/10
Powerful but misunderstood. It’s a hormone, not just a sleep aid. Low doses, only when needed.

Quantum Healing Devices – 0/10
No real science. If it sounds too good to be true, it probably is.

The takeaway? Science should always guide health decisions—not trends or marketing. Stay informed, ask questions, and never settle for hype over substance.

Which of these do you use, and what’s been your experience?

#healthoptimization #supplements #biohacking #longevity #sciencebacked #nutritionfacts #holistichealth #wellnessjourney

PMID: 15650465
PMID: 30356789
PMID: 32961717
PMID: 33572884
PMID: 35564678
PMID: 36137565
PMID: 37522497

There’s a reason Hippocrates, the father of medi

There’s a reason Hippocrates, the father of medicine, called 'walking, man's best medicine.'
Just 30 minutes of brisk walking, 5 days a week → 19 % lower risk of heart disease. 🚶‍♂️❤️

But the benefits go far beyond your heart. Here’s what happens to your brain and body when you walk:
- Immediate: ↑ heart rate & muscle blood flow
- 5–15 mins: endorphins & endocannabinoids boost mood & dial down stress
- Post‑meal 10–15 mins: smoother blood‑sugar & insulin response
- 20–30 mins: fat‑burn pathways kick in → helps trim belly fat
- Any duration: joint lubrication & stronger supporting muscles → less arthritis pain
- 10–20 mins in: dopamine & other feel‑good neurotransmitters rise
- Regular habit: lower baseline cortisol & higher BDNF → protects brain cells & fights “mental fog” (some studies show brisk walking rivals antidepressants for mild–moderate depression!)

This is why brain health starts with the basics. It is not just about what you take. It is also how you move, recover, and connect with your body.

One thing I personally use and enjoy is @naboso_technology. Their insoles and recovery tools are designed to stimulate the nerves in your feet and help send more sensory input to your brain.

That sensory connection plays a bigger role than most people think. It can support balance, posture, coordination, and even how grounded and confident you feel when you move.

For me, it is a simple way to stay connected to my body and support both brain and movement health at the same time.

Your nervous system is always taking in information. Walking is free. Stepping with intention can change how you feel from the ground up.

#walkingbenefits #foothealth #neurosupport #movementismedicine #mentalclarity #healthyaging #cognitiveresilience #nabosotechnology

PMID: 12824093
*research/ scan compliments of Dr Chuck Hillman, University of Illinois

Leucine is one of the building blocks of protein a

Leucine is one of the building blocks of protein and plays a big role in helping your body build and repair muscle.

Think of it like a "key" that starts the engine of muscle growth.

When you eat protein, your body breaks it down into smaller pieces, including leucine. Once leucine is in your body, it activates a pathway called mTOR, which tells your muscles, "Hey, it's time to grow!"

This helps you recover from exercise, get stronger, and build more muscle.

Here is a deeper dive:

DL185™ is a revolutionary dipeptide that takes muscle protein synthesis (MPS) to new heights.

DL185™, or L-Leucyl-L-Leucine Monohydrate, consists of two L-leucine molecules enzymatically bonded together.

Leucine is well-established as a key regulator of MPS, activating the mTOR pathway, which is critical for initiating protein translation and muscle growth. However, research suggests that leucine alone may not be sufficient to maximally stimulate MPS.

This is where DL185™ comes in—harnessing the highly established anabolic power of leucine for meaningful performance benefits when combined with training.

Dileucine is a natural dietary component found in both animal and plant protein sources. However, protein alone cannot provide the clinically validated amounts of dileucine needed for maximal muscle growth.

To get the L-leucyl-L-leucine found in a 12g serving of DL185™, you’d have to consume:
159g of whey protein concentrate (8 servings of 20g)
219g of pea protein (~11 servings of 20g)

Bottom Line: DL185™ is Concentrated Anabolic Power of Leucine

What’s your go-to protein source, and have you ever tried optimizing it for muscle growth?

#musclegrowth #strengthtraining #leucine #musclegain #workoutrecovery

Is creatine just expensive pee... or the king of a

Is creatine just expensive pee... or the king of all supplements?!

For me, creatine changed everything. The cognitive lift alone was a game-changer. Clearer thinking. More energy. Faster recall.

After 20+ years in this field, I truly believe creatine is one of the most underrated, research-backed tools we have—not just for athletes, but for anyone wanting to optimize physical and mental performance.

Here’s why it deserves your attention:

Cognitive Benefits:
- Improves brain energy metabolism and working memory
- Supports mental clarity and executive function—especially under stress
- May reduce depression risk by up to 41% in those with low baseline intake
- Shown to support cognition during sleep deprivation

Performance & Recovery:
- Increases muscle strength, power output, and sprint capacity
- Enhances resistance training adaptations and hypertrophy
- Improves recovery between bouts of high-intensity exercise
- Just 3–5g per day is enough—no need to load or cycle

Metabolic & Health Support:
- Acts as an antioxidant and supports mitochondrial health
- May improve blood glucose control and insulin sensitivity
- Shows promise in neuroprotection and supporting brain aging
- Supports bone health and may help with skin hydration

Creatine isn’t a stimulant. It’s not just for bodybuilders. It doesn’t harm your kidneys (that’s creatinine you’re thinking of). And it absolutely doesn’t lose effectiveness over time.

It’s safe. It's affordable. And with over 500 peer-reviewed studies, it’s one of the most proven supplements out there.

Have you considered using creatine beyond the gym—for your brain, metabolism, and longevity?

If you're looking to try it, @creapure is a pure and tested source I personally recommend.

#CreatineBenefits #CognitiveEnhancement #SupplementScience #BrainHealth #CreatineForAll #PerformanceNutrition

PMIDs: 29704637, 33578876, 16416332, 14636102, 22817979, 28919842, 21448611, 30191744, 25856272, 28615996, 30859628, 24764585, 26179962, 23254559, 28608830

93% of Americans use caffeine daily, but nearly 50

93% of Americans use caffeine daily, but nearly 50% are slow caffeine metabolizers?!

That means millions of people experience more crashes, anxiety, and sleep issues from their morning coffee than the clean energy they were hoping for.

This is where enfinity® paraxanthine from @enfinityenergy offers a better path forward.

Unlike caffeine, enfinity® paraxanthine is the purified metabolite your body naturally creates after breaking down caffeine. It delivers the benefits people expect from caffeine, but with more consistency and fewer side effects.

Here is what enfinity® paraxanthine can do:
- Delivers a steady flow of clean energy without overstimulation
- Boosts dopamine and key neurotransmitters for improved mood and motivation
- Enhances neuroplasticity, helping with learning, memory, and faster cognitive processing
- Improves blood flow to the brain and body to sharpen focus and physical performance
- Increases glutathione and catalase levels to fight oxidative stress
- Supports thermogenesis and a healthy metabolic rate to aid in weight management
- Clears from the body faster than caffeine, reducing the risk of sleep disruption

I have spent years researching ingredients that improve both mental and physical performance. enfinity® paraxanthine stands out because it gives you the benefits of caffeine without forcing your body to work through unwanted side effects.

Are you relying on outdated caffeine, or are you ready for caffeine evolved?

You can now find enfinity® paraxanthine in @drinkupdate, available at @vitaminshoppe locations nationwide.

#paraxanthine #caffeineevolved #cleanenergy #mentalperformance #biohackingtools #updateenergy #neuroplasticity

PMID: 29514871, 34960030, 35215543, 36818692, 38745415, 39617850

More people die from diet culture than from dietin

More people die from diet culture than from dieting “wrong".

Let that sink in.

The problem is not just regaining weight. It is the cycle itself: restrict, obsess, fail, repeat. Over time, that damages metabolism, mental health, and long-term well-being.

I know this firsthand. For years, I struggled with disordered eating. I chased extreme diets, overtrained, punished myself with restriction, and still never felt "good enough".

It nearly broke my health, my confidence, and my spirit. Healing my relationship with food changed my life, and it is why I speak about this so often today.

In fact, studies show:
- Weight cycling (losing and regaining repeatedly) increases risk for cardiovascular disease, insulin resistance, and depression.
- A majority of dieters will attempt four to five diets per year and still feel like they are failing.
- Up to 45% of people with normal weight say they are actively trying to lose weight, often through extreme or unsustainable methods.

We need to flip the script.

It is time to redefine “diet” as a lifelong relationship with food, not a set of rigid rules.

Here is where lasting change begins:
- Understand your why before your macros.
- Build behaviors first: regular meals, sleep, movement, and stress management.
- Don’t chase what worked for someone else. Build what fits your biology, lifestyle, and preferences.
- Stop labeling foods as good or bad. Instead, notice how they make you feel, fuel you, and support your health goals.

Monitor outcomes that matter: energy, strength, mood, digestion—not just the number on the scale.

Sustainability is not flashy, but it is what the science supports. It is what actually changes lives.

You deserve a way of eating that honors your body and your life, not one that punishes you for being human.

If you are struggling with the cycle, please know: you are not alone, and it is never too late to start healing.

What mindset shift helped you finally build a healthier relationship with food?

#nourishmentoverrestriction #weightscience #sustainablehealth #metabolicresilience #bioindividuality #internationalnodietday

PMID: 21677272
PMID: 25614199
PMID: 30666989

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