#29: What are the best supplements for performance, longevity, and everyday health? In this episode of The Science of Sound, host Aaron Fournier and guest Christian Fowler break down their personal supplement stacks—exploring why they take them, what the science says, and how they fit into a healthy lifestyle (see references below).

You’ll learn about creatine’s surprising cognitive benefits, the adaptogenic power of ashwagandha, rhodiola, and cordyceps, the hormone-balancing properties of shilajit, and the vital role of B vitamins, vitamin D3 + K2, magnesium, and milk thistle. Aaron and Christian also explore advanced longevity tools like NMN, CoQ10, L-theanine, and Lion’s Mane, while tying in how digital “supplements” like sound frequencies can support stress relief, focus, and cellular recovery.

This conversation blends modern functional medicine with timeless wisdom, giving you a practical blueprint for aging well, optimizing your energy, and supporting both body and mind.

References (Studies Mentioned):

Creatine in Health and Disease — Kreider, Stout (2021) https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/
“Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function (2023) https://pmc.ncbi.nlm.nih.gov/articles/PMC10721691/?utm_source=chatgpt.com
KU Medical Center — Creatine shows potential to boost cognition in Alzheimer’s patients https://www.kumc.edu/about/news/news-archive/creatine-alzheimers-research.html?utm_source=chatgpt.com
Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers https://onlinelibrary.wiley.com/doi/full/10.1111/and.12482
Shilajit: A Natural Phytocomplex with Potential Procognitive Activity https://onlinelibrary.wiley.com/doi/full/10.1155/2012/674142
The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels https://link.springer.com/article/10.1186/s12970-019-0270-2
Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the HPA axis and mitochondrial bioenergetics (rats) https://www.sciencedirect.com/science/article/abs/pii/S0378874112003893
Shilajit: A Review https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2100

00:00 Introduction

03:56 Why Supplements Matter for Longevity

07:52 Creatine Monohydrate Benefits and Performance

11:48 Cognitive and Neurological Benefits of Creatine

15:44 Timing, Dosage, and Personal Experiences with Creatine

19:40 Ashwagandha, Rhodiola, and Cordyceps Explained

23:36 Adaptogens and Stress Resilience in Modern Life

27:32 Ancient Wisdom Meets Modern Science

31:28 Shilajit – The Mineral-Rich Resin of the Himalayas

35:24 Hormone Balancing and Detoxification with Shilajit

39:20 B-Vitamins Complex: B6, B12, Folate, and Fresh Flour

43:16 Vitamin D3 + K2 for Bone, Mood, and Hormone Health

47:12 Magnesium Glycinate for Relaxation and Sleep

51:08 Milk Thistle and Liver Detox Support

55:04 NMN and CoQ10 for Longevity and Mitochondrial Health

59:00 L-Theanine and Lion’s Mane for Focus and Brain Support

1:02:56 Gut Health, Fasting, and Cognitive Function

1:06:52 Sound Frequencies as “Digital Supplements”

1:10:48 Closing Thoughts and Outro

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