Supplements
Supplements are drugs! They can have side effects, like kidney stones and headaches. Talk with your doctor before starting a supplement program.
Protein supplements
There are many. Most use whey protein. The vegan alternatives are possibly less good and may cause more flatulence. I take the vegan ones anyway, mostly soy based. I recommend just a protein supplement and then get other supplements separately.
Vega Premium Sport 30g Protein Vanilla Protein Powder
Orgain 21 g vegan protein vanilla (all their flavors are excellent)
Garden of Life Vegan Protein Powder - 22g Raw Plant Protein
Athlean-X for serious bodybuilders
The Bodyhealth company makes a line of vegan protein powders and pills they call Perfect Aminos. They make many sensational claims, but I can’t find anyone debunking them. They claim their recipe is the “perfect” combination of amino acids you need to build muscle with none of the protein being converted to glucose, which can then become fat. Certainly, their products are expensive. I like them because they are vegan. Could this be even better than whey protein? I’d love to hear from anyone who has any data or insights (rather than anecdotes). Plus, the flavors sound great. Try them, see if you like them for building muscle:
Strawberry powder, 60 servings: $84
Tablets, 5 per day, 30 servings: $40
Try their bars, 12 for $50
This company, Optimal Amino, claims to have a similar product for half the price - check them out.
For bone building
Most of what you want can be found in AlgaeCal Plus. I have no relationship with them, but this is what I take, in addition to an extra magnesium glycenate every night (see below). To get the best price on Algaecal, go to Fullscript.com, sign up for an account, and buy from them on a subscription plan. Cheaper than Amazon.
Magnesium
I think it makes sense to take magnesium. I think if you just want magnesium without the side effects like diarrhea, calcium glycenate is probably best. However, if you’re taking AlgaeCal Plus, you’re already getting some magnesium. In that case, you could add one of these magnesium glycenate caps each night at bedtime. To save money, get magnesium bisglycenate instead — it’s every bit as good and costs less. You can also find deals on magnesium at FullScript.
Creatine
A lot of people advise taking creatine. Learn about creatine on my stack page.
Large pill organizer
You’ll need a large pill case to handle all your meds and supplements. You want both morning and evening containers. This one should be big enough: $5
Protein-rich foods
I may have a section on meats, but for now this is for vegans who want to add protein to their diet. These are my recommendations based on my personal experience.
Post Premier Protein Mixed Berry Almond Cereal
Silk high-protein almond milk (Amazon doesn’t carry this, but it’s in most grocery stores)
Rockin’ Protein. Wow, this stuff is fantastic. I’ve been vegan for 45 years, but I don’t mind drinking this after a workout, since whey protein is more efficient for building muscle. I probably drink 4 of these a week.
Muscle Milk - vegan. Also excellent, but vegan protein is always lower quality for building muscle.
You’ll find structured amino-acid products on the Stack page.
Protein snacks
Get your protein bars at Trader Joe’s! They have a great selection and great prices. Try to get 20+ grams per bar. There are many bars with less sugar, but most are pretty sweet.
Peter Attia is an investor in and promotes Maui Nui venison sticks.
Fight flatulence
A lot of protein products come from peanuts, soy, beans, and other plants that can result in flatulence. Before you sip your vegan protein smoothie, take one of these pills:
Beano: prices vary
Does not prevent flatulence, but semethicone breaks up bubbles to lessen bloating feeling.
Simethicone 250mg: $10
Vacuum blender
You’re going to be making a protein shake every day, and protein shakes have a tendency to introduce a lot of bubbles into your stomach. They come out the other end later. It doesn’t smell bad, but it’s definitely a “side effect” or a “rear effect” of increasing your protein intake. Use the best vacuum blender on the market and reduce the amount of air in your smoothies in the first place.
Kuvings vacuum blender: $550
Vibration plates
Vibration plates can help build bone. They are not miracles. In many studies, they mostly prevent bone loss rather than build bone, and most studies aren’t that well done. You can live without one. But if you get one, don’t get a cheap one. Any vibration plate that works like a see-saw — left side goes up when the right side goes down, and the center doesn’t move at all) — are junk. The whole plate has to move. And you don’t want too much acceleration. I’m starting with higher end products. I believe these are beneficial. If you have one, you should probably use it daily or every other day in different positions. For example, in plank position, sitting, etc. You don’t want a plate that is too powerful and produces more than 3-4 Gs. See the videos on this site to learn more.
Powerplate has more amplitude. Do your research to see which option might be best for you.
Marodyne Low Intensity Vibration platform
Hampton Durabell rack
Dumbbells
Dumbbells are about the best investment you can make in your future quality of life. A set of dumbbells and a bench and you’re most of the way to the home gym you need. The best dumbbells by far are a rack of individual dumbbells — if you have the money and space. Make sure to get small dumbbells in small increments like 5, 7.5, 10, 12.5, 15 pounds, etc. Most have coarse adjustments, like 15, 25, 35 — these are no good. I have seen a lot of dumbbells. I only recommend these.
Racks
The best rack by far:
Hampton Durabell 5-25 pound rack in 2.5-pound increments: $1300. Get this set if you can afford it and have space. You’ll still need heavier weights for carrying, but this versatile set is a good investment for the long term. Combine with the Bowflex 552 for a perfect, compact solution.
Adjustable dumbbells
Again, almost all these products are useless, because they give you 5-pound increments. These are the only products I recommend:
Powerblock Sport 24: $200 - the only high-fidelity 25-pound set I can find. Recommended for women and people who aren’t going to lift 30+ pounds per hand.
Powerblock pro 50: $500 - these are 50 pounds per hand. I had a set of these once. I much prefer the Bowflex.
Bowflex 552: $429 - this is the set I have. 52 pounds per hand. I love them. This is the most versatile and easy-to-use product on the market. Highly recommended.
Ironmaster Quick-Lock 75-pound set: $700. This has 2.5-pound increments. It’s more of a hassle, but sleeker. Good for people who don’t adjust weights often.
Another option is the Eisenlink 80-pound set: $475
Powerblock Sport 24
Bowflex 552
Weight bench
A weight bench shouldn’t do too many things, but what it does it should do very well. This one gives you sitting angle adjustments and folds flat. Given the price of this one, it isn’t going to be the most sturdy and solid, but it gets great reviews and goes well with a small home or apartment. If you like Temu and don’t mind waiting, you can get something similar for much less there.
Resistance band training
Resistance-band workouts are safer and can build more bone and muscle. I think bands are better than weights for squats, leg press, and chest press. See the videos elsewhere on this site. Note that bands come in short (42”) and long (around 80”). You probably want a set of both. Bars come in short and long — I recommend short. There are many cheap systems. You can make your own plate easily with plywood or a thick cutting board and hockey pucks. These are the starter sets I recommend:
J Bryant fitness bar and handles: $52 — a budget version of the X3 system, but I recommend a plate.
Jaquish X3 bar and plate: $550 — this is the best starter set; you don’t need to buy their bands.
Harambe K-bundle: $815 — you don’t need to buy their bands. Has the best plate.
A company called Handmade UK sells ground plates, but you have to pay shipping from the UK.
Serious Steel short bands, assorted: $120
Serious Steel very short bands, assorted: $120 (for shorter people)
Hapbear band set: $30
Tribe long band set: $60
Draper’s budget bands: $11-30 (let me know if they are any good)
Jaquish X3 system - best bar by far. Get your bands on Amazon and make your own plate.
Rucking
Everyone should add weight and walk, hike, jog, run. There are a lot of weight vests. If you weigh less than 130 pounds, start with an 8-pound vest. More than 130 pounds, start with a 10-pound vest. This will seem light, but after 45 minutes you’ll see why it’s best to start light. Next, I recommend a 10-20-pound vest that you can adjust. For vests, store them in the fridge and they will keep you cool in the heat, or store them near a heater and they’ll keep you warm in the cold. Beyond 20 pounds, I recommend a special rucking pack, ideally with plates. Always get a rucking pack with a good hip belt, so you can use it if you want and dial in the weight distribution. Don’t get a pack without a hip belt.
A rucking pack is not for travel or longer hiking. It should be for rucking with water bottles or a bladder, snacks, towel, first-aid kit, and maybe an extra shirt. Here are just a few of my favorite suggestions, see the videos for more.
Vests
APEXUP Weighted Vest Men 5lbs/10lbs/15lbs/20lbs: $220
Aduro Sport Weighted Vest Workout Equipment, 4lbs/6lbs/12lbs/20lbs: $80
Brute Force weighted vest 20 or 40 pound: $125-235
Caphaus adujstable-weight vest, good value: $68+
Packs
Brute Force Race Ruck Pack, Weighted Backpack: $180 — affordable and versatile. I recommend this with a weight vest that goes from 10 to 20 pounds. You can put the weight vest into the pack to add weight.
Goruck GR2 — these systems are expensive but manage weight very well.
There are many weight vests, but start with 8 pounds and work up.
Hauling backpacks
If you’re ready to haul your groceries home from the store on your back, I have two backpacks for you. The first is the Mystery Ranch Bridger 65 — it comes in blue for women and black for men. I like the blue. It has GREAT access panels for loading and unloading, and the suspension is super comfortable. You can easily haul 60 pounds in this thing. It’s a bit on the heavy side, but that’s the price you pay for the creature comforts. Don’t forget, packs come in S, M, and L for the torso size, so get the right one for you.
Mystery Ranch Bridger 65, blue: $370
The pack I use is the Arcteryx Bora 75. When I bought mine, only the military brown was available, but they now have this much nicer silver/grey in a women’s pack. Don’t worry, there’s no real difference between women’s and men’s in this pack. This is a minimal pack. It’s extremely well made and lightweight. It has a carbon-fiber back sheet instead of a frame, but it has few features. The reason I chose it is its unique suspension — the belt pivots in back so the pack floats freely. It really makes a difference. I carry up to 70 pounds with this pack and it’s only possible because of the suspension system.
Arcteryx Bora 75: $360
The Bridger is a bit heavy but super comfortable and easy to load/unload.
Shoes
The best shoes for rucking and stairs are generally tennis shoes, cross trainers, or a trail shoe. I don’t recommend zero-drop shoes, I think the heel should be about 1cm higher than the ball of the foot unless you’re an absolute zero-drop die hard fan. The steeper the trail, the more you can argue for zero drop, because it’s better going down, but for stairs I highly recommend a full drop. The best trail shoes have very grippy soles and do wear out fairly quickly, so look for a firmer sole if you want them to last. Here are a few suggestions …
For people with a moderate arch: New Balance Men's 608 V5 Casual Comfort Cross Trainer: $65
I love Salomon Speedcross trail shoes. I practically lived in them for more that ten years. But the soles wear out long before the uppers do. There are many styles, this one is Gore Tex: $107
For rucking and stairs, you want good lateral stability.
Kailas boa trail shoe
TRX systems
TRX is for people who want to work out at home and have very little extra space. You can do all this in a gym, but a TRX gives you a portable and home solution that stores in a small bag. Some people love them, but be sure you’re designing a serious muscle-building program, not just fitness.
TRX systems are affordable and easy to store or pack.
Cycling
Cycling is a fantastic sport for your legs. It’s not great for your hips, spine, neck, or arms. If you do cycle, consider adding a suspension seatpost or switching to a full-suspension mountain bike. I ride a full-suspension mountain bike that I have set up for roads with lighter wheels and tires.
Blocks & Balance
Blocks are great for getting the most out of your training. Do your squats on wedges in both directions. Great for balance and challenging your normal routine. I think everyone should have an adjustable-height step, or even two.
Amazon Basics wobble/balance board: $15
Everymile wobble/balance board: $40
I highly recommend getting one or two of these, so you can work on step-ups and downs: Everymile adjustable-height workout step: $50
Amazon Basics balance board
Silicone forearm twist trainer
Grip and forearm trainers
I like cheap Chinese hand grips. It’s good to have several pair, so you can just grab and use it, take it on a walk, or take it with you when you go out. Take them on trips. Use them once or twice a day, but don’t overdo these. Build up your forearm strength slowly, and watch for elbow pain.
Cheap Chinese silicone compression rings: $6
Hand exerciser, individual fingers: $16
Breath trainers
If you want to be serious about VO2 max, this breath trainer is very helpful. Do it twice a day, it takes about a minute. You don’t need the fancy bluetooth version, just the regular one. The training app is excellent.
Aerofit breath trainer comes with a great app.
Having your own sled belt is a nice extra for the gym, or build a system at home.
Sled belt
Your gym may have one, but you may want your own. Or figure out how to make a sled system at home using long resistance bands.
Sled pulling belt: $40
Laundry
The more you work out, the more you need to manage your laundry. Use OxyClean odor remover to help combat mildew and bacterial growth in your clothes.
For more information about my longevity program, go to the home page.