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Top 5 Foods to Improve Mental Health

We talk a lot about health. We talk about how to keep your heart healthy, your gut healthy, your liver, and even your skin healthy. How to stay healthy is a big topic that is widely discussed and you can hardly go anywhere without having some product being promoted to improve your health.

With all this talk about health, there is one subject that is hardly touched upon and that is mental health. Whether it is because of the stigma associated with it or because it is something that we aren’t “supposed to talk about,” it is often left out of the discussion. When people think of mental health, they don’t equate it as being the same as a physical illness. It is seen as something that you can just “turn off” or something that only people with low willpower experience. The fact is, none of these things are true.

In this blog, you’ll discover:

  • How common mental illness really is
  • What foods you can use to combat some of the most prominent mental illnesses
  • Foods that make mental illness worse
  • How supplements can help with mental illness

While most mental illnesses are not completely understood and the exact causes are hard to pin down, we do know that there are a variety of factors that come into play. Mental illness is caused by a combination of genetic, biological, psychological, and environmental factors, rather than a defective characteristic within an individual. Many disorders can be attributed to an imbalance in chemicals, or neurotransmitters, in the brain that help nerve cells communicate with one another. In short, illness can be caused by a lack of communication within the brain, beyond the control of the sufferer.

 

MENTAL ILLNESS IS RARE, RIGHT?

One of the misconceptions about mental disorders and illnesses is that they are rare when in truth, they are very common. This misconception comes from the lack of discussion and the lack of understanding.

According to the National Alliance on Mental Illness (NAMI), 43 million Americans are affected by mental illness every year [1]. That is 1 in 5 people. That is more than cancer, diabetes, and heart disease [2]. This means, chances are either you or someone close to you suffers from a mental disorder, whether you know it or not.

When it comes to mental illness, depression and anxiety are two of the most common disorders. When we talk about other forms of illness, such as cancer, heart disease, and diabetes, one of the first things we turn to is our nutrition and the impact that it can have on our health.

“How can we improve it so that we are at a lower risk of developing one of these diseases?”

“What foods can help me manage an illness that I already have?”

“How can I more naturally battle my illness?”

These are some of the questions we ask ourselves, so why should mental health be any different? There are ways we can use our nutrition to better ourselves mentally. Through nutrition and proper supplementation, you can better improve your overall mental health and improve the symptoms of depression and anxiety. These foods can help relieve symptoms of certain mental illnesses and improve overall mental health. 

 

5 FOODS THAT IMPROVE MENTAL HEALTH

  • Sweet Potato  

The sweet potato, when eaten the right way, can help boost your mood because it is loaded with vitamin B6, promoting the enzymes that are responsible for producing the mood-regulating neurotransmitter, dopamine [3].

Research has found a correlation between low levels of B6 and symptoms of depression and by adding B6 to your diet, you can help alleviate these symptoms [4, 5].

When eating sweet potatoes you want to avoid making them into the popular candied versions we eat during Thanksgiving. Instead, try baking them and adding a little bit of grass-fed butter. Or, you can try one of the many natural recipes found in the Sweet Potato Diet.

⚡ Related: Learn the Top Health Benefits of the Sweet Potato

  • Salmon

The reason salmon is so great for someone suffering from a mental illness like depression is that it is full of omega-3 fatty acids. Just 3 oz of salmon more than fulfills our daily recommended amount.

Omega-3 fatty acids are known to reduce the symptoms of depression and bipolar disorder. Research shows that a daily dose of omega-3 cause a decrease in depression over time, with some patients seeing up to a 50% decrease [4, 6].

Salmon is also high in tryptophan, an amino acid that is responsible for the creation of serotonin. A lack of serotonin, as well as dopamine, have been associated with low mood and aggression [4].

  • Spinach

Spinach, along with other dark leafy greens, contains high amounts of folate acid, which can be beneficial if you are suffering from depression. Studies have found that people with depression generally have lower blood folate levels than those who are healthy. On average, the difference is about 25% less [4].

  • Berries

Eating berries, such as strawberries, raspberries, blueberries, and blackberries are all great at fighting depression due to their high levels of antioxidants. A study published in the Journal of Nutritional and Environmental Medicine found that patients treated with antioxidants found a dramatic drop in their depression [7].

  • Oysters

Oysters have among the highest levels of zinc and this can help those who suffer from depression. Low zinc levels have been long associated with depression. The consumption of zinc has been proven to increase the effectiveness of therapy, while also protecting brain cells against damage from free radicals [8, 9].

 

FOODS TO AVOID

Providing your brain with good nutrition is a great way to manage your mental health, but it is also just as important what you don’t eat.

The first thing you want to avoid is processed food. Many ingredients found in processed foods, including sugar and artificial additives, promote depression, anxiety, and other forms of mental illnesses.

Keeping your mental health in check starts with eating whole foods that are all-natural and free of artificial ingredients. If you are having trouble knowing what to eat, sign up for a Custom Meal Plan, where you can be sure you are eating a diet of whole foods and you can even specifically ask for the 5 foods above to be included in your plan.

SUPPLEMENTATION

Taking a supplement that supports brain health, such as MFIT — Focus your mind, can help to promote mental health, as some of the natural ingredients can have a positive, mood-boosting effect.MFIT — Focus your mind has three ingredients, specifically, that have been found to improve symptoms of depression and anxiety, including, Skullcap, Ginseng Root, and Ashwagandha [10, 11, 12].

Another way to supplement for your mental health is by taking Krill Oil. Salmon is a great source of Omega-3 fatty acids, but not everyone likes the taste of fish, or you want to be sure to get enough Omega-3’s every day, without being on a diet full of fish. Simply take a Krill Oil every day and get all the benefits you would get from eating salmon.

 

Fish & Chips (a fish fry you’ll never forget!)

Along with supplements like krill oil, eating a variety of fish is a great way to get Omega-3 fatty acids into your system. This fatty acid is something that most people on a Western diet don’t get enough of and it is important for the health of your body and your brain.

HEALTHY FISH AND CHIPS

Ingredients

Cod:

  • 4 oz of wild caught cod
  • 1 egg
  • ⅛ almond flour
  • 1 tbsp olive oil

Cole Slaw:

  • ½ cup of shredded cabbage
  • 1 tbsp paleo mayo
  • ¼ tbsp organic sugar
  • ⅛ tbsp white vinegar
  • ¼ lemon
  • Salt
  • Pepper

Sweet Potato Fries:

  • 1 fist size sweet potato
  • ½ tbsp olive oil
  • Salt
  • Pepper

 

Directions

Cod:

In a small bowl crack your egg and whisk until your egg white and yolk are completely mixed. Add your almond flour to another small bowl. Dip your cod in the egg and then the almond flour, lightly coating both sides of the fish. You will have leftover flour.

Add your tbsp of olive oil to a skillet and place over medium heat. Once your skillet is hot, add your fish to the pan and let it cook on each side until it is lightly brown (about 4 minutes on each side).

Cole Slaw:

Combine your cabbage, sugar, and vinegar. Squeeze lemon and add a pinch of salt and pepper. Mix.

Sweet Potato Fries:

Cut your sweet potato into strips and add to a bowl of cold water. Let sit for 10 minutes. Drain the water and dry your sweet potato strips. Coat in olive oil and spread your fries out on a pan. Sprinkle salt and pepper on top of the fries and bake at 450º for 20 minutes, flipping after 10 minutes.

Macros

Calories – 549
Protein – 27
Carbs – 35
Fats – 22

Giveaways Inside The #MorelliMin (it’s changed)

Hey fans,

I am giving away lots of free stuff this year!

But it’s changed since you may have heard about it on social media.

If you’d like to WIN free stuff(all the good shit too!) make sure you watch the short video below (it’s a summary).

Why I started it…

We love our community so much that I decided what better way to get our stuff out into the market than to give some of it away to our loyal fans while making it fun.

Similar to what Gary Vaynerchuk has done with his #60SecClub we are doing with the #MorelliMin — giving away lots of cool shit (see below or watch the video for a list).

It’s also my way of giving back to our community, because without you guys…we wouldn’t be able to get up and do what we love every day — the change and impact we are seeing is quite fulfilling. Thank you.

So the #MorelliMin is a really simple, daily contest that anyone can be a part of. But I must warn you…

“turn ON your notifications” for our social media pages @morellifit because it happens fast.

#MorelliMin in a 2min Nutshell:

How Do I Win?

Winning is simple. All you have to do is “turn ON your notifications” on the @Morellifit Instagram (and other social media sites) so you can be notified whenever we make a post.

Then, simply like and comment within the first 60 seconds using the hashtag #morellimin. That’s it! You are now entered to win any number od sweet prizes. As many as 10 winners on some posts!

Here is an example of how to win:

What Can I Win?

Once you have “turned ON your notifications” you will be notified when we make a post (usually 1 per day).

When your notification pops up — CLICK, hit like, and drop a comment using the #MorelliMin.

We will choose 5 winners in the first #MorelliMin and then another 5 winners later on that evening, which means the more you comment the more likely your chances are to WIN…

  • Supplements
  • Custom Meal Plans
  • Custom Training Plans
  • Digital Programs
  • MorelliFit Swag; Merchandise and other Gear
  • Signed copies of “The Sweet Potato Diet”
  • Personal FaceTime calls with Michael
  • Memberships

PLUS, get this!

Every winner will get a personal invite into our Private Exclusive Facebook group.

This is an exclusive group where you have direct access to me.

“Turn ON your notifications”

We are going to be picking winners for every post. In fact, we already have been for a number of weeks. But now, we are ramping up — so go turn on your notifications and keep an eye out for our next post.

<3 You — Michael

Krill Oil vs Fish Oil: Does It Really Matter?

Fish oil and krill oil may seem like the same supplement with the difference being the price, but studies show there are some significant differences in the effects that each have inside the body. If you have been taking fish oil, but are unsure of the benefits to switching to krill oil, or are debating on taking either, we have broken down some of the remarkable advantages of both and how they stack up against each other in studies. When choosing a supplement, you always want to pick the one that is going be doing the most good for your body, so you don’t waste money on an inferior product.

In this post, you’ll learn:

  • Top benefits you will get from taking a krill oil supplement
  • The real difference between fish oil and krill oil

What Kind of Benefits Can I Get From Krill Oil?

One of the most widely known effects of fish and krill oil is the positive impact it can have on hyperlipidemia, otherwise known as high blood pressure [1, 2]. While the more widely used and available fish oil can be used to create the same effect, in a clinical trial krill oil was found to be more efficient in lowering cholesterol, triglycerides, LDL and HDL as compared to both the fish oil and the placebo [3].

⚡ Related: Learn How Eggs Can Also Help Control Cholesterol

Lowering bad cholesterol plays a significant role in reducing the risk of heart attack, cardiovascular disease, and the risk of having a stroke. For people who worry about their heart health, krill oil is a great option for preventative care.

Besides the more well-known benefits of heart health, krill oil was also shown to be effective in the reduction of glucose as well. Glucose regulation is critical in the body for healthy insulin response and weight maintenance.

Krill oil can also be used to decrease inflammation in the body. One study done on rats with ulcerative colitis showed a reduction of oxidative markers and preservation of colon length [4]. But the question is still raised, can you get the same effects from fish oil at a lower price due to their similar nature? In the European Journal of Nutrition, one study found that the markers for inflammation reduction were reduced further from krill oil than fish oil [5].

How is Krill Oil Different From Fish Oil? Aren’t They The Same?

Although both fish and krill oil contains the healthy omega-3s, EPA, and DHA, there is one difference. Krill oil’s omegas are linked to another beneficial substance called phospholipids [6]. The polyunsaturated fats in krill oil are bound to phospholipids which allow it immediately be used by the body [7].

The antioxidant in krill oil, called astaxanthin, protects the oil from oxidation that is harmful to the body [3]. Fish oil does not have these added benefits and can often be rancid before they are even taken due to careless packaging and handling by manufacturers. These advantages alone bring krill oil to the top of the list for which supplement to take. When purchasing krill oil, make sure the capsules come in dark bottles to ensure light won’t affect the quality and always store in a cool space to prevent oxidation from heat as well.

Striving to take the best quality of supplements is as important as making sure you’re eating the best quality of food. Research who is sourcing your supplements and their commitment to making sure you’re eating the best. That is why we updated our fish oil supplement to krill oil, to ensure that we are bringing you the absolute best options for your supplements.

Of course, neither krill oil nor fish oil is a replacement for whole foods that contain these beneficial fats, and if you are having trouble fitting them into your diet consider using custom nutrition to help you reach your health goals. And if getting fish and krill regularly into your diet is not an option, then supplementing with a clean and high-quality product like krill oil can help you fill in those gaps. A balanced diet, with the right supplementation, is the key to feeling your best, looking your best, and being your best every day.

*Those who take heart medication or other blood thinners should consult their doctors before starting any fish or krill oil to prevent any adverse reactions when combined. Always refer to a physician before beginning a new supplement.

Swiss Supplement For Lightning Fast Recovery!

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The harder you work in the gym, the more supplementation becomes a necessity. Imagine being able to take a triple threat supplement that allows for faster recovery, longer more intense training bouts without fatigue, as well as increased nutrient uptake?

Michael has a knack for finding the absolute best of the best, and that’s what he’s done again here.

In this post, you’ll learn:

  • What nucleotides are and how X-Cell affects them
  • How nucleotides can improve your gut health
  • How you can consume more nucleotides
  • Top benefits of using X-Cell

nnnSPORT®X-Cell is a Swiss-Made supplement that is responsible for a laundry list of benefits beginning at the cellular level supporting cellular regeneration through a unique blend of vitamins — a blend that also consists of a specific set of nucleotides, a formula and the only product of its kind on the market that contains all five of the nucleotides that are found in DNA and RNA.

What Are Nucleotides?

Nucleotides are organic molecules that are the building blocks of DNA and RNA, including adenine (A), cytosine (C), guanine (G), thymine (T), and uracil (U). It also includes amino acids and key vitamins, such as folate, known for contributing to cell division.

How Does nnnSPORT®X-Cell Work?

nnnSPORT®X-Cell also helps to boost the production of white blood cells, which are needed for an effective immune system. It also helps in the creation of the cells that line our gut and promotes the creation of ‘good’ gut microflora. These are key for maintaining overall good health.

nnnSPORT®X-Cell also helps to boost red blood cell production, which is responsible for the delivery of oxygen, helping with muscle recovery. This, mixed with the right combination of nucleotides and vitamins, such as Vitamin C, Vitamin B12, Biotin, Pantothenic, and Folate contribute to a normal energy-yielding metabolism and reduces fatigue, boosting your energy levels.

The developers of nnnSPORT®X-Cell have made it their life’s work, spending the past 25-30 years studying nucleotides and how they work within the body.

Improves Gut Health

Not only does nnnSPORT®X-Cell promote good gut health, it lines the intestinal track putting up a protective barrier so it’s much harder to get sick.

That’s just one of the numerous benefits, it’s also responsible for increasing energy levels, improving recovery and performance, and better nutrient uptake — this just means better absorption of the vitamins, minerals, and nutrients from the foods and supplements you put into your body on a daily basis.

This all-new breakthrough supplement has been researched and tested over and over on serious athletes both male and female and has been found to be incredibly effective in independent, high intensity and endurance trials.

How Should I Consume It?

It is very easy to take, and the fact that it’s flavorless powder makes it easy to add to any liquid.

Michael has been taking it for almost 8 weeks, he adds it to his coffee in the morning as well as his BCAAs intra-workout. Timing isn’t critical, however, if you train, we highly suggest taking one of your servings during your workout.

Michael only puts the very best in his body, and nnnSPORT®X-Cell has made it into his top 5 supplements at an astounding #2 for the simple fact that it is a catalyst for all of his other supplementation.

Top 5 benefits of using nnnSPORT®X-Cell.

1. Better recovery from workouts. nnnSPORT®X-Cell will improve red blood cell regeneration, thereby improving oxygen uptake and reducing lactic acid build up. Bottom line, it provides better recovery, reduced fatigue and potentially better adaptation to training programs. (Bigger, faster, slimmer!)

2. Facilitates super efficient protein synthesis, therefore, helping the development of muscle instead of fat. (This one is enough on its own!)

3. Mucosal (gut lining) repair, which enables better absorption of nutrients from food and other supplements. More uptake means more nutrients, and this means more health. If someone is spending $60 on a tub of protein, they better be sure they are absorbing it properly.

4. Enables white blood cell (for immune system) regeneration to reduce foreign bugs and viruses in order to prevent infections. Better immunity means fewer days off due to sickness. It has also shown to have huge benefits in clients with autoimmune issues, which had drastically changed their activity levels and recovery from bouts of illness.

5. Suppresses the build-up of stress hormones, such as cortisol, and repairs the DNA of cells under ‘stress’ (e.g. from training/cardio). This is very important for body composition goals, as high levels of cortisol will encourage more abdominal fat.

Supplement Secrets You’re Missing Out On

Supplements Secrets:

Some people love them, some people hate them.

On the one hand, you get those who base their diet around supplements and have food and training as an afterthought.

Then you have those who will never, ever touch supplements under any circumstances, deeming them “processed” and “un-natural.”

The truth is, both these camps are way off the mark.

Supplements won’t make or break your fat loss – in fact, you don’t NEED them, but there are a few that can have huge benefits, and get you to your goals even quicker than with training and diet alone.

The trouble is, there’s a lot of supplement confusion out there.

But today, I’ll clear that confusion up once and for all.

And keep reading after the video to learn more about…

  • Vitamin D
  • Krill Oil
  • Multivitamins
  • Creatine
  • BCAAs
  • CLA
  • Karbolyn
  • Protein

Vitamin D

Do you live somewhere that’s sunny all the time?

Where it hardly ever rains and you can walk around in short sleeves 11 and a half months of the year.

No?

Then you’d benefit from a vitamin D supplement.

Our bodies synthesize vitamin D from the sunshine, and it plays a vital role in the immune support and fighting off colds and sickness.

Krill Oil 

The healthy fats contained in oily fish have so many benefits that they could make up an entire article of their own.

All I’ll say for now, though, is if you want stronger joints, healthier bones, and quicker weight loss, then a fish oil supplement is a must.

You could just eat oily fish every day, but even doing that you wouldn’t get quite enough of the essential fatty acids, plus, do you really want those fishy burps?

⚡ Related: Learn Why Krill Oil is Better Than Fish Oil

Multivitamins

Even if you eat a varied diet and include fruits and vegetables on a daily basis, you can’t go wrong with a good quality multivitamin.

They’re inexpensive, easy to get hold of, and will make you feel instantly better.

Creatine Monohydrate

Creatine isn’t just for bodybuilders or those looking to get bigger and stronger.

It helps in the regeneration of ATP – the fuel your muscles use for exercise – so will mean you can train harder, for longer, and ramp up your results.

⚡ Related: But there is something better out there… Learn what that is and Why You Should Ditch the Creatine

BCAAs

Need a boost in your workout?

Then BCAAs (Branched Chain Amino Acids) are your answer.

⚡ Related: Find out the Top 6 Benefits of BCAAs

Conjugated Linoleic Acid (CLA)

Another fat-fighter, CLA helps keep you lean your round, and supports an effective fat loss diet.

⚡ Related: But does it really work?

Karbolyn

For my Carb Cycle program, I rely heavily on Karbolyn.

On the high-carb days, it can actually be difficult to get enough carbohydrate from whole-food sources, so a high-carb powder like Karbolyn is a lifesaver. Not only that, but it digests quickly, making it ideal pre-workout for an insane muscle pump.

Protein Powder

My preferred protein powder is anOrganic Vegan Protein Superfood.

Why?

Because when I turn to supplements, I want to make sure that they don’t contain any artificial ingredients. This means no artificial flavors, sweeteners or colors. 100% organic protein.

Protein Bars

For a fat loss snack, you can’t beat protein bars.

The only issue with many protein bars, however, is the sneaky added fats, sugars and oils that make their way in when manufacturers try to cut corners.

You don’t get that with Quest Bars, though. ☺

I’ll admit – I actually have a bit of a Quest Bar addiction. They’re not the worst thing to be addicted to, though – with over 20 grams of protein per bar, and a whole load of fiber, they’re an awesome on-the-go snack.

So, there you have it – my 9 favorite supplements.

Now, you don’t need to buy all of them. In fact, you don’t need to buy any of them, but if you want to try some out, and see how supplements can speed up your progress, these are the ones to go for.

I’ve made specific recommendations in the video and linked everything that I personally use, so if you want to see these more in-depth, click the link and head on over.

What Supplements Are Really Worth Taking?

Curious to know what supplements are REALLY worth your money? One of the most common questions I get asked is about supplementation. While we don’t need supplementation, certain supplements can really be beneficial to our overall health by helping our bodies run more efficiently, whether that be with digestion, exercise performance, or detoxification, just to name a few.

This list provided here should give an insight on the supplements that I recommend and what I think is really worth taking.

Health-Promoting Supplements:

Okay, first we’re going to talk about the products I believe will support proper health. By nature, they will also support your performance and body composition goals because both of these are easier to achieve when you’re healthy.

These are all natural products that will work with your body, rather than against it.

  • Organic Vegan Protein

First, we have organic vegan protein.  Now, I always recommend you get as much of your nutrients from real food whenever possible. But, that said, for those who have higher protein requirements, this can be a challenge.

A protein supplement can be helpful. This is the most natural and healthy option available. This is why I stick with Mfit’s Organic Vegan Protein Superfood as my protein powder of choice. The reason this one is better is that it is made with few ingredients. And all the ingredients are natural. 

Consuming protein will help you enhance your peak performance and endurance, recover from your workout faster, and it supports muscle development. It will help you burn calories throughout your workout and get you to your goals faster, whether you are trying to put on lean muscle or lose the extra fat (1, 23, 4).

Aim for one gram of protein per pound of bodyweight each day as a starting point. Realize if you are training hard, you may need even more.

  • Krill Oil

Next, we have krill oil.  All of us need this.  It really is that necessary.  Krill oil provides us with omega-3 fats, which have an endless list of health benefits.  Realize that if you do eat a lot of fatty fish, especially salmon, you may not need to supplement as much as others, but here in the US, the majority of users could really benefit from taking an omega-3 supplement.

One of the most widely known effects krill oil is the positive effect it has on hyperlipidemia, otherwise known as high blood pressure [5, 6].

For a long time, krill oil has been the go-to, but today krill oil is gaining in popularity, and for good reason!

⚡ Related: Learn Why Krill Oil is Superior to Fish Oil

  • Vitamin D

Another key vitamin – vitamin D is also important for overall health. Unless you get a lot of direct sunlight (the best natural way to get vitamin D), you will need to supplement.

Read the label and take the dosage indicated.

  • Multi-Vitamin

Again, while you should strive to get all your nutrients from real food, having a good multi-vitamin for backup support is always a wise decision.

Just do be sure to get a quality product here. Don’t pick up that bottle of Centrum that you find in the grocery store. Get a product that’s natural and of high quality.

  • Greens Blend

For those of you who really struggle to get in enough vegetables in your daily diet, a greens blend such as Detox Organics is also a smart choice.  This will give you the antioxidant support you need to promote superior health.

A great greens supplement, like Detox Organics, will help your body with its digestion process and its ability to rid the body of waste. Your body naturally detoxes, but using the right supplement will help give your body a boost and help it function better.

⚠️ Are you ready to prevent cravings, reduce appetite, and beat the bloat?

Join 225,000+ fans all over the world who trust Detox Organics to prevent food cravings & finally eliminate stubborn fat.

 

  • Probiotic

Finally, the last health promotion supplement I recommend you consider is a probiotic, a supplement that has so many health benefits. This will help to keep your digestive system in proper working order and ensure that you are making use of all the foods you eat as best as possible.

Your gut contains millions of bacteria that actually help to keep you healthy. When most people think of bacteria, they think of something that is bad make them sick, but this isn’t the case.

Along with the bad bacteria, your body also consists of good bacteria, mainly consisting of bacteroids and firmicutes, and these bacteria have been linked to overall health and even weight loss (7, 8).

 

Performance Enhancing Supplements:

  • BCAAs

BCAAs are also a wise idea to consider and will help to delay the onset of fatigue. If you find you’re running out of energy early on in your workouts, BCAAs can help.

Drinking BCAAs increases the rate of perceived exertion, meaning you can go stronger, faster, longer and more efficient while you are working out. This is why I recommend you taking them inter-workout if you were to only take them one time once a day [9].

Drinking BCAAs can also help you recover faster after you finish your workout. Muscle go through a process of repair and recovery after use, especially after an intense training session and drinking BCAAs can help your muscles through this recovery process [10].

I’d recommend starting around 7.5 grams per day, however, if you are training hard, you can take this up to 10-15 grams per day. Again, Morellifit Nutrition BCAAs are top of the line and made with 100% all natural ingredients.

⚡ Related: Top 6 Benefits of Drinking BCAAs.Discover the

  • Caffeine

Finally, you might wonder about fat burners. Should you use one?

I would say no.  Firmly. Fat burners will mess you up if you aren’t careful and are not natural for the body at all.

Need an energy boost? Go for a cup of coffee instead. Caffeine is the most under-rated fat burner out there and you can get it right from your coffee pot. No fancy supplement needed.

Coffee has been around for thousands of years for that boost of energy and concentration, but it can also help you in the gym and support your weight loss efforts. Besides an energy boost, caffeine in studies has shown to increase fat burning in the body. Along with increased fat burning, it can break down fat as well. Plus, the effects of caffeine can last up to 6 hours after ingestion which means these fat burning benefits last a while. After a hard work out caffeine has been shown to decrease post-workout pain by up to 46% (1112, 13).

⚡ Related: Learn How Caffein Can Help You Burn Fat

There’s no need to turn to a fat burner in my opinion, so I’d recommend you stay away.

So there you have my line-up of supplement recommendations. Stick to these and you can feel confident you’re hard-earned dollars are being put to good use.

Bonus: SHOULD You Be Taking Supplements?

As I mentioned in the beginning of this post, nobody needs to be taking supplements, but they can be extremely beneficial to your overall health. Because of this, I would recommend that people learn what it is that the different supplements do and assess which ones they would benefit from.

Whether you are looking to build lean muscle, lose fat, or just maintain a healthy lifestyle, there are supplements that could greatly improve our lifestyles.

With a solid diet, a structured workout routine and a lot of dedication, you can achieve your goals. But, if you really want to ramp up your results, and not only get that extra 5% boost but get there quicker, too – this is where supplements come in.

With a highly-efficient workout plan such as HIIT MAX™ that focuses on burning as many calories in a single, short session as possible, and has an emphasis on pushing you to your limits, so you never hit a plateau – I’d say supplements become more important.

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