 Next question is from Paula Angela. What are your big four supplements? It's gonna be hard for Sal. Yeah. Narrow down to four. Can we make it big 20? This could be an hour conversation. No, you know, I'll tell you what. So here's the criteria that I would say for big four. These are the supplements that most people would benefit from. So that's where I would say it. Because I could make the argument that if you supplement for your needs, well, then that's the most important, right? So if you lack vitamin D, vitamin D is gonna be in your big four. If you lack, you know, magnesium, magnesium is in your big four. So I'm gonna speak more generally to what most people will benefit from. And one of the number one supplements is gonna be creatine. Creatine is beneficial, not just for strength and performance. It's also beneficial for health, heart health, brain health, mitochondrial health. You're starting to see it now in wellness supplements. You're starting to see now that they're going, they're trying to supplement elderly with creatine because it prevents muscle wasting and improves cognitive function. So creatine has got to be one of those supplements. And it is, it's one of those supplements I recommend to everybody. Now I don't recommend the same dose for everybody. I think if you have a lot of muscle mass, you're taking, you know, closer to five grams a day. If you're my aunt and you don't really lift weights that much or even work out that much, then I'm telling you to take like one or two grams a day. But creatine's gotta be one of the tops. So that's your, well, I have three right away. So for me, it's protein powder, creatine and vitamin D are the three that I most consistently use. And you make the point of like, you know, if you're lacking in that, obviously for whoever it is that, but I would make the case that what I saw, I thought I saw a survey or study on the percentage of people that lack vitamin D, it's over 50%. Yeah, it's a lot. Yeah, so I mean, that's gonna be most people, right? So supplement, but of course find out if you are before you take that advice. So vitamin D for me is a staple every day. Creatine right now, I'm taking every single day. And almost every day, I would say every other day or every couple of days I'm using a way. Now, that is just because way or I bounce between that and the vegan protein. So, but that is only because I'm not meal prepping right now and I'm not getting all my food or all my protein through whole foods. When I'm really, really good, I actually don't use protein powder that often, but it's just, I haven't been prepping like I used to prep. Yeah, you know, to the vitamin D, triple fish, right? So I've been supplementing with between five to 10,000 I use a vitamin D a day for a while. And I also take cod liver oil, which has got a decent amount of vitamin D in it. I went and got a blood test recently for vitamin D because I have one previously and I think, okay, I wanna test my vitamin D levels semi-regularly because I don't wanna take too much. It's a fat soluble vitamin and too much vitamin D is not good for you either. I went and got tested and my vitamin D was at 45, like right in the middle. And I supplement with five to 10,000 every single day. Yeah, that's crazy. It just goes to show you. Now, and I try to stay active, I try to, but here's the deal, I'm not outside that much. Most people aren't. And I live in California. You live in a cold place, go get your vitamin D levels tested. Low vitamin D, it's like a hormone. Screws up your hormone levels. Your immune system is shot. It ruins your, it could cause anxiety, sleep issues, lots of problems. I've had clients who've had just all these health issues got their vitamin Ds levels tested, started supplementing with vitamin D, gone all because of the huge one. That's the number one for me is vitamin D. Vitamin D, I've tried with cod liver oil as well. And then, you know, whey protein and creatine. And then, let's see, the last one was like a, it was a toss up probably between magnesium and zinc. Oh, for, yeah. Can we count your C. Alice or does that not count? No, that's not a supplement. That's not considered. That's prescription is the one that. It's essential for him, but. Oh, it's essential. Yeah. Here's the other one I'll add. Some kind of an omega-3 fatty acid, so fish oil. I think fish oil has got a lot of value for the average person because our fatty acid intake tends to be pretty much off. It's got anti-inflammatory properties. It helps, you know, thin the blood. It's probably good for, now if you eat fish, do you need to take, you know, regularly? Do you need to take fish oil? Probably not. Do you know by chance, so I used to have like a rule for how I would take my fish oil. And that was if I didn't get fish two to three times in the week, I would take fish oil. If I got it two, three times in that week, I wouldn't take it. Do you know what about, do you have any idea of like, like, I don't know if that's correct. Like if I should be eating fish only once a week and that's plenty to get enough of fish oil in there? Or. You know what's interesting is that when you look at, and here's the problem with these studies, is they're all, you know, survey based or whatever. It's hard because they're not controlled, but it seems to be the more fish you eat the better. So like the people that eat fish a lot, seem to have better health than people who eat fish, you know, sometimes. And they seem to be better than people who eat fish rarely. So I would assume that fish oil, regular supplementation is probably a good idea. I can tell a difference when I take it. That's one of the supplements I take all the time. I take cod liver oil and I take regular fish oil because cod liver oil is not as high in the, you know, DHA and EPA. So I take both. You know where I can see it more than anything is actually in my dogs. So whenever the dogs start to get skin issues or hair issues, I give them fish oil and within about three days, it clears up. Their coat looks three times richer. Their hair starts to grow back in those places. So, and it's quick. So I notice it a lot faster than myself. Like for me, it's hard to tell if I'm like, oh, do I feel better? Do I notice those things? I don't know so much. It's hard, but I could definitely see it in the dogs. Like whenever that, I'm not disciplined enough to give it to them all the time. A lot of times I'll notice that I'll start to see something going on with their losing hair or something and then I'll do that. And then I notice. So what do you do? Do you open the capsule? Yeah, and I pour it on their dog food. Oh, they probably love that. Yeah, because they smell of fish, right? So they won't eat the pill by itself, but if I crack it open and then I pour it all over it, then they'll eat it. By the way, here's a little trick. Some people when they take fish oil, they don't like that. They'll kind of taste it afterwards or whatever. Here's a trick, very easy, freeze them. Throw them in the freezer. Yep, take them frozen in there. You don't get that anymore. Oh, interesting. And it's probably better to do something to do with like lemon or something. Because I heard like citrus. No, they make some that are like lemon. Yeah, they make the ones. So I have one specifically for the dogs that are supposed to be bacon flavored, but they still smell like fish. Yeah, so it's a nasty burp, dude. It is nasty. And you probably a good idea to freeze them anyway, because it can go bad. Well, I was gonna ask you. So if you freeze it, then it doesn't change how it ends up getting digested and then broken up. It just keeps it longer, I would think. Yeah, I would think it takes a lot longer. And like, again, fish oil, it's a food, so it'll go bad. So if you keep your fish oil in your cabinet and it's like all the time, here's a test. Take one of your fish oils, poke it with like a pin or something, smell it. If it smells. Rancid. Yes, then your fish oil is bad and you gotta buy a new one. I wonder how long does it stay good for then? A decent amount of time, but sometimes they'll package them and then have them in storage forever and then you get them shipped to your house. And then. Yeah, I didn't even thought of it. And it's one of those supplements too that it does. It stays in my house a lot longer because I'm not taking it every single day. So you refrigerate them or freeze them. Okay. And then I agree with you guys on protein. Higher protein intake, it tends to make people leaner. It helps with appetite. Of course, it helps with muscle building. That's a fact. So I would say protein powder is one of those. And again, and just like you said, Adam, use it when you're not hitting your protein numbers. Of course, that being said, most people don't hit those. Well, that's how I am with all of those. The only one I'm not is creatine because creatine is really hard to get that additional like three to five, right? Cause I think I forget how many, how much state pounds. Yeah, you have to eat pounds of steak to make the go over the RDA, I think of like creatine, right? So that's not happening. So creatine, I'm probably the most consistent when I'm lifting and I'm decided I'm gonna take it. But even the vitamin D, if we had a week where like, you know, I have trips where I'm out on a boat in the lake, like, and I am in the sun for six, seven hours every single day, I'm not taking vitamin D during that time. Like, so if there's times where I, or if I'm sure prepping my food and I'm hitting my protein intake, I'm not using my whey protein powder those times. If I have a week where I'm eating mostly fish all week long, I'm not taking it in there. So always the goal is to go after all this stuff through whole foods. But the reality is I would say those are probably, I agree, the big four. Here's a special mention. I'll throw one in just for a special mention is a choline. Choline, there's some debate as to whether or not it should be an essential nutrient. A lot of people lack choline. Women in particular benefit from having some choline and it helps with brain function and general health. Where do you get choline naturally? Egg yolks are the best source. But if you don't eat those on a regular basis, supplementing with choline, here's a great thing you could do. This is a fun combination. Take some choline with your coffee or your caffeine and throw a little thinning in there which we talk about all the time. Nice buzz. You get a great buzz doing that.