Magnesium: The Essential Mineral Every Active Person Probably Needs More Of

For those committed to maintaining an active lifestyle, magnesium is a key mineral that can significantly impact both performance and long-term healthspan. Healthspan refers to the years of life spent in good health, free from chronic disease or debilitating conditions. Magnesium supports many aspects of healthspan by improving muscle recovery, energy production, stress resilience, and even cardiovascular health. Below, we’ll explore how magnesium works to support healthspan and provide dosing suggestions based on different dietary habits.

How Magnesium Supports Healthspan

Magnesium is involved in hundreds of biochemical processes essential for maintaining vitality as we age. Here’s how it supports healthspan specifically:

1. Muscle Health & Recovery: Magnesium aids in muscle relaxation and reduces cramping, especially important for those engaging in regular physical activity. Over time, this protection against muscle strain and injury preserves mobility, which is essential for maintaining independence and a high quality of life as we age.

2. Energy Production & Metabolic Health: Magnesium plays a key role in ATP (adenosine triphosphate) production, which fuels all cellular activities, including energy metabolism. By supporting metabolism, magnesium contributes to sustaining energy levels, reducing fatigue, and promoting a healthy weight, all crucial factors for a long healthspan.

3. Cardiovascular Health: This mineral helps regulate blood pressure and supports vascular health. Adequate magnesium intake has been linked to a lower risk of heart disease, helping to protect your healthspan by reducing the likelihood of cardiovascular issues.

4. Brain Health & Stress Reduction: Magnesium supports healthy brain function and neurotransmitter balance, helping to reduce stress and improve sleep quality. Quality sleep and stress resilience are foundational for maintaining mental clarity and emotional stability over the years.

Dosage Recommendations Based on Diet

Your magnesium needs can vary based on your diet. Whole foods are rich in magnesium, but even those with a balanced diet may not meet the optimal intake for active, healthspan-focused lifestyles.

1. If You’re Already Eating Mostly Whole Foods

If you regularly consume leafy greens, nuts, seeds, legumes, and whole grains, you’re likely getting a decent amount of magnesium naturally. A whole-foods-based diet typically provides around 150-300 mg of magnesium daily. However, this may still fall short of optimal intake, especially for those with an active lifestyle.

• Suggested Supplement: 100-200 mg of supplemental magnesium daily can help fill in the gaps. AOR’s Advanced Magnesium Complex®, with 100 mg per capsule, is ideal for this purpose. Taking 1-2 capsules daily can help you reach the recommended range of 310-420 mg per day, especially important if you’re engaged in regular physical activity.

2. If You Rarely Eat Whole Foods

If your diet is light on whole foods and consists more of processed options, it’s likely you’re not getting enough magnesium naturally. Processed foods are typically low in magnesium, and those who rarely eat whole foods may only get 50-150 mg of magnesium from their diet.

• Suggested Supplement: For those in this category, a daily supplement of 300-400 mg of magnesium is recommended. Combining 3 capsules of AOR’s Advanced Magnesium Complex® (300 mg) with 3 capsules of AOR Ortho Core® (105 mg) would provide approximately 405 mg of magnesium. This combination offers a robust intake for those needing extra support.

Magnesium for Long-Term Healthspan with AOR Products

AOR’s Advanced Magnesium Complex® provides multiple forms of magnesium, ensuring high bioavailability for effective absorption and utilization by the body. Ortho Core®, a comprehensive multivitamin/mineral supplement, includes magnesium as well as a range of vitamins and antioxidants that synergize to support overall healthspan.

Whether you’re consistently eating whole foods or just beginning to incorporate more magnesium into your lifestyle, these AOR products offer reliable ways to support muscle function, energy, heart health, and brain function—all pillars of a longer, healthier life.

Taking steps today to ensure adequate magnesium intake can help you build a stronger foundation for health, energy, and resilience in the years to come. As always, consult a healthcare professional before beginning a new supplement regimen, especially if you have underlying health conditions.

Sign up for Fullscript and receive 10% off all orders and 15% off auto-renewing orders

October Alcohol Reduction Challenge: Optimizing Healthspan Means Understanding the Effects of Alcohol

Excess alcohol is undeniably a significant contributor to increased health risks and interferes with daily functions like sleep, cognitive performance, and workout recovery. The problem with challenges like “Sober October” is that they don’t really help in the long term. The goal of this month’s focus isn’t about quitting alcohol altogether but rather understanding what safe levels of alcohol consumption look like and reducing intake to a manageable level that still allows you to enjoy yourself.

Less is more when it comes to alcohol. I know this might not be what you want to hear, but that doesn’t make it any less true. There is a continuum of risk associated with alcohol use, where the volume of consumption directly increases the risk of harm. (For more, see Canada’s Guidance on Alcohol and Health).

This month, we’ll be focusing on alcohol consumption habits, progressing week by week to raise awareness and help you manage it better. Don’t worry—I don’t assume anyone here is an alcoholic. However, I do believe that most of us have room for improvement.

We all have one common goal at Optimiz: to improve our healthspan—the length of time we live in good health. Each month, we’ll focus on a different aspect of health because fine-tuning these key levers can make a big impact on our healthspan.

This month’s focus is alcohol, and I know it may not be the most popular topic. Why? Well, you already know the answer to that.

If you’re already abstaining from alcohol, this will reinforce why that’s a good choice. But it’s important to note that this discussion isn’t about eliminating alcohol altogether.

Why Alcohol Matters:

1. Alcohol is a Group 1 carcinogen—the highest risk category, which includes asbestos, radiation, and tobacco. It’s known to cause seven types of cancers.

2. There’s a continuum of risk associated with alcohol consumption:

• Low risk for those who consume 2 standard drinks or fewer per week.

• Moderate risk for those who consume 3 to 6 drinks per week.

• High risk for those consuming 7 or more drinks weekly.

3. Alcohol disrupts daily functions like sleep, immune function, workout recovery, and muscle growth.

Let me be clear: this isn’t about shaming alcohol use; it’s about presenting the facts. If you’re aware of the risks and still choose to drink, you’re making an informed decision about your health. Ignoring or pretending these risks don’t exist won’t change them.

Having a healthy relationship with substances starts with understanding their risks. Even though 7 drinks per week is technically on the higher side, I’d wager that many of you who fall into this category likely engage in other healthy habits that may offset the risks—though only marginally.

If our goal is to improve healthspan, we must be aware of what affects it.

Join the challenge this month with a free first month

Tracking sleep Without Wearables

Daylight savings time presents us with an annual challenge: the disruption of our circadian rhythm. This change serves as a reminder of the importance of quality sleep, a crucial yet often overlooked cornerstone of health and performance. For those who prefer not to wear a tracker to bed, whether for comfort or privacy reasons, tracking sleep doesn’t have to be sacrificed. There are alternative ways to monitor sleep quality without relying on wearables.

Why Track Sleep?

1. Personalized Sleep Insights

Sleep tracking provides you with personalized insights into your sleep patterns, helping you understand both the quantity and quality of your rest. This knowledge is key for tailoring your sleep environment and habits to suit your specific needs.

2. Behavioral Adjustments

With data showing how certain behaviors impact your sleep, you can make targeted changes. For example, if reducing screen time before bed improves your sleep quality, tracking gives you concrete evidence to support and sustain that change.

3. Identification of Disruptive Patterns

Tracking can reveal disruptive sleep patterns—like frequent awakenings or irregular sleep times—which may prompt you to adopt a more consistent and healthier bedtime routine.

4. Sleep Disorder Recognition

Sleep tracking over time can highlight potential sleep disorders that might otherwise go unnoticed. Early detection is essential for seeking treatment and improving your overall sleep health.

5. Reinforcement of Good Habits

Simply tracking your sleep can reinforce good habits, holding you accountable to consistent practices like maintaining a regular sleep schedule, which promotes better long-term sleep quality.

The App Solution: Tracking Sleep Without Wearables

Your smartphone can easily double as a sleep tracker, providing valuable insights without the need for a wearable device. Here are a few standout apps that can help you monitor your sleep:

1. Sleep Cycle

• How to Use It:

• Download the app from your phone’s app store.

• Set an alarm within a 30-minute wake-up window.

• Place your phone on a nightstand near your bed with the microphone facing you.

• The app uses sound analysis to track your sleep stages and gently wakes you during the lightest phase of sleep.

2. Sleep as Android

• How to Use It:

• Download the Sleep as Android app.

• Set your wake-up time and choose any smart alarm options you prefer.

• Place your phone on your mattress to track movements via its accelerometer.

• Press ‘Start’ before bed, and the app will collect data on your sleep phases.

3. Pillow (for iPhone users)

• How to Use It:

• Download the Pillow app from the iOS App Store.

• If you have an Apple Watch, you can pair it with the app (but it’s optional).

• Place your iPhone on your nightstand or under your pillow.

• Activate the sleep monitoring feature and hit ‘Start’ before you sleep.

• The app tracks your sleep using audio and movement data, providing insights upon waking.

Consistency is Key

Regardless of which app you choose, consistency is crucial for gathering meaningful data. Incorporate sleep tracking into your nightly routine, and over time, you’ll accumulate valuable insights that can enhance your sleep quality. Remember, you don’t need a wearable to understand your sleep patterns—your smartphone can be a powerful tool on your wellness journey.

Wrapping Up

Tracking sleep without a wearable is not only possible, but it’s also a simple and unobtrusive practice that can provide significant insights into your health and well-being. As we adjust to the time change, let’s use this opportunity to refine our approach to sleep tracking. Whether you use an app or prefer to keep a journal, the key is finding a method that works for you and sticking with it. After all, quality sleep is a non-negotiable pillar of fitness and wellness.

Fall Fuelbine Training Cycle Starts Monday, September 9th

13 weeks of fitness begins on Monday, and we’re ready to take your training to a whole new level—emotionally and physically.

You may be used to our “10 reps at 70%” prescribed sets. In theory, this works, but in practice, it’s more nuanced.

Think about how you feel on a day-to-day basis: some days are better, some worse. Some days you feel stronger, and others weaker. Sticking strictly to this methodology doesn’t account for these day-to-day variations. Additionally, if we’re referencing old data—like your personal best back squat from your 20s—and now you’re in your 40s, 70% likely looks quite different, and 10 reps might not be attainable anymore.

The Solution:

Using a Rate of Perceived Exertion (RPE) scale for strength training introduces a concept we’ve often referred to as “Technical Exhaustion.” To keep up with modern fitness trends, we’re adopting the “Reps in Reserve” (RIR) method, which measures how many more reps you could do after stopping, to better guide your sessions.

Reps in Reserve: Where you would have seen a prescribed rep count, you’ll now see nothing. Instead, in the notes, you’ll see your targeted RIR: 1-2, 2-3, or 3-4 (anything more than 4 is pretty difficult to determine).

This means you won’t approach a set with a fixed notion of how many reps you’re going to do. You’ll approach the set based on how you feel, not on what you think you know. [Incoming Fuelosophy] This method will require you to be more in tune with your body. Push yourself to the relative effort your body can handle. Science tells us you can still build plenty of strength in the 1-2 RIR range, with one significant practical advantage.

The Risk-Fitness Ratio:

When you stop with 1 or 2 reps in reserve, you greatly reduce your risk of injuries or tweaks (because fitness should never compromise health), while still improving. You don’t need to go to failure to get better. This isn’t just an opinion. Here and here.

The Objective:

With Fuelbine around the corner (our annual holiday Fitness Event on Saturday December 7th) we want you to approach your workouts with a different mindsets. Don’t aim for reps, aim for feel. This will allow you to always push to your current ability and effort will be more important than outcome. Happy Fitnessing.