Leo’s Supplement Stack || Minerals for Cognitive Enhancement

don't supplement with it but there are reasons some people supplement with microdoses [Music] good morning friends yesterday i was surprised by the wonderful response i got to the short supplement stack that i included about inflammation and oxidative stress so today i want to tell you guys a little bit about my opinion on supplementing minerals there are two minerals i really like to supplement i'll tell you why and how but before i do please subscribe to the channel if you haven't already like the video and comment on the video for the sake of the algorithm first

of all a disclaimer i'm assuming that people are like myself they eat varied foods they eat whole foods like plants and fruits and nuts especially and meat so i assume that they get a certain kind of mixture of minerals naturally what i'm talking about here is supplementing to enhance your performance and particularly cognitively so there are two minerals that are very useful for improving cognitive performance the first one is zinc and the second is magnesium but let me tell you about how i use them exactly first of all about zinc there's a form of zinc

called zinc picolinate i'll include a link of a brand that i trust down below in the comment section i'll pin the comment but so zinc picolinate is considered to be the most absorbable form in studies but you cannot absorb zinc very well if you take it with a meal i have been surprised to see that most people don't know this a lot of people supplement zinc like after their meal with their other supplements you're really not absorbing a lot of that also even the zinc in meat and so on is and also in like some

seafood is not as absorbable as taking some zinc on an empty stomach what i do without fail i don't know if i've ever mentioned this to you guys i take two zinc supplementation i mean i take zinc twice a day on an empty stomach and perform in my case it's earlier part of the day doing time restricted eating oh let's do a side note here some people were asking about time-restricted eating and whether taking epa from fish oil or butyrate wouldn't would scrub the time-restricted eating it may screw up the circadian clock very slightly because

it's a very low amount of food i don't even think that's the case but it certainly doesn't screw up a fast what causes a fast to break in terms of activating pathways in the body that work for repair or growth what causes a fast to break is protein particularly like the amino acid leucine which turns on an emptor and the other one is carbohydrates at enough of a dose that insulin starts singling that's why vulture longo's fasting mimicking diet contains about a thousand calories from fat and carbs so just so you guys know that taking

things during your fast is not breaking your fast during the day especially during time restricted eating but anyway back to uh zinc so i take zinc twice a day at between 20 to 30 milligrams depending on the product i'm using at the time so i get a total of around 50 to 60 milligrams on an empty stomach during the day the reason why i take zinc is this zinc has been shown to improve the performance of ssris and the way it does it is by activating mtor in the brain so zinc has a noticeable effect

so some of you for example have taken zinc with magnesium before you sleep for example that effect a lot of it has come from the zinc and even though you don't take it before you sleep if you take your identity but if you're on an empty stomach you could take it before you sleep but even though you don't you will if you're observant you'll notice a change in your cognition and behavior and mood from supplementing zinc even if you're not deficient now the second mineral is magnesium before i tell you about that let me tell

you something there's a single nucleotide polymorphism an snp in everybody's genes that depending on the alleles that you have can affect your iq by an average of 5.0 that's five percent and that smp is just associated with magnesium transport particularly into the brain so magnesium is a very powerful important component of our cognitive processes and how we use magnesium really affects our ability to think now magnesium is a co-factor used in the brain for a lot of processes including inhibitory processes when i talk about magnesium here i'm going to talk about elemental magnesium that means

the magnesium without for example magnesium this glycinate has two glycines attached to the magnesium if you just weigh the magnesium by itself and isolate it that's elemental magnesium so if you look at the back of your bottle you'll see how much it has an elemental magnesium and for example most of the magnesium supplements when you turn it around and look at the amount of elemental magnesium you're getting for how much they're recommending it's going to be somewhere around 200 or 150 milligrams something like that i've noticed that people don't have diminishing marginal returns when they

add magnesium they titrate it up until they get to quite high doses i've noticed improvements in myself from taking instead of 500 milligrams of elemental magnesium taking a thousand and i've also seen improvements going from a thousand to a thousand five hundred although i tend to stay most of the time around a thousand milligrams or a gram of elemental magnesium that's why i highly recommend against certain kinds of magnesium magnesium oxalate for example the most absorbable form of magnesium in comparison studies in humans is magnesium bis glycinate but unfortunately we don't have great supplements or

third-party reviewed supplements that have this glycinate forms instead there's a magnesium glycinate which you can find more often and there's also studies that compare magnesium l three and eight to some other magnesiums but not to best glycinate magnesium health three and eight the studies have been funded by a company that probably promoted magnesium 308 originally so there's a little bit of question about why don't they compare to magnesium based glycinate for example and so on but it's thought that magnesium l3n may enter the brain better than other forms of magnesium and it's also much more

expensive though so some people choose to supplement with a bit of l38 a bit of this glycemide or a bit of glycinate or a bit of citrate for example which is a worse version in my opinion or some people you take everything from l3n8 but usually you'll have to take a lot of pills for that so when you do start magnesium you have to be concerned about the laxative effect what i would do is i would take a small amount of magnesium with each of my meals and i would slowly very slowly titrate it up

so i may begin with 100 milligrams of elemental magnesium and a week later i might add another 50 milligrams and slowly go up so that you don't get this extreme laxative effect initially so those are the two elements that i really believe most people should probably supplement with for improved targeted performance there are other elements that are very interesting for example lithium and the form called lithium orate which by the way is more kidney toxic than normal lithium well maybe i should actually make a separate video on lithium because i don't supplement with it but

there are there are reasons some people supplement with microdoses of lithium which is a really interesting subject i don't really think it's that effective by the way lithium at higher doses is a very potent antidepressant in fact it's probably the most powerful antidepressant at inhibiting suicidal ideation you know a lot of people get put on ssris when they're suicidal and really these i think a lot of the time this is done by psychiatrists don't realize how much more evidence lithium has that inhibiting suicide lidation but the problem is over a year long period or two

year long period it might be okay for your health but over about 20 or 30 years of supplementing lithium you'll end up with kidney failure and those and those higher doses of lithium though lithium is a potent glucose synthase kinase 3 inhibitor which has health effects and also is highly serotonin improves the serotonergic system and increases neurogenesis and so on so we should have a separate discussion on lithium but zinc and magnesium are what i would consider almost everybody watching this channel should probably be supplementing anyway guys i hope you have a great day and

i'll see you in the afternoon [Music] you