Commandment 9
 
SUPPLEMENT

Learn The Basics

Why Most Supplements Are Garbage

Walk into a big health store and you’ll see thousands of products with flashy labels promising instant muscle, rapid fat loss, and endless energy.

Here’s the truth—if even one of them worked as advertised, you wouldn’t need the other 999.

Most supplements are overpriced, underdosed, and backed by more marketing than science.

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That’s why at 10 Strong, we cut through the noise and stick to what’s proven to work.

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The Core Stack for Men Over 40

1. A Quality Daily Multivitamin

Covers your nutritional bases and helps fill gaps in your diet.

2. Targeted Vitamins if You’re Deficient

• Vitamin D – Supports hormone health, bone density, and immunity

• Vitamin B Complex – Helps energy production and nervous system function

Tip: Always get blood work done before adding targeted vitamins—don’t guess.

3. Omega-3 Fatty Fish Oil

For joint health, heart health, brain function, and reducing inflammation.

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🛡 Tip: Get burpless capsules—trust me, you’ll thank me later.

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Creatine: The Most Researched Supplement on Earth

If there’s one supplement worth your attention, it’s creatine monohydrate—the single most studied and proven sports supplement ever made.

Why it works:

• Your muscles use a molecule called ATP for quick bursts of energy (lifting, sprinting, explosive movements)

• Creatine increases your phosphocreatine stores, allowing your body to recycle ATP faster

• More ATP = more strength, more reps, more power in every set

• Over time, this leads to increased muscle mass, better recovery, and higher training volume

Other benefits:

• May improve brain health and cognitive function

• Helps muscles store more water inside the cells, creating a fuller, denser look

• Aids in recovery between workouts

How to take it:

• Loading phase (optional): 20g/day split into 4 doses for 3–5 days

• Maintenance: 3–5g/day, every day (don’t skip)

• Take with water or a carb-containing meal for better absorption

Purity matters:

Stick with pure creatine monohydrate. Avoid flashy labels, blends, or “new” creatine forms that are just overpriced gimmicks. The plain stuff is what works—and it’s usually the cheapest.

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Bonus for Better Sleep & Stress: Ashwagandha

Ashwagandha root is an adaptogenic herb known for:

• Lowering stress and cortisol

• Supporting better sleep

• Enhancing recovery from training

If stress or sleep is a struggle, it’s worth considering—just make sure it fits your needs and check with your doctor.

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Testosterone: The Over-40 Hormone Shift

Starting around age 30, testosterone levels naturally drop about 1% per year. By your 40s and 50s, this can lead to:

• Decreased muscle mass and strength

• Lower energy and motivation

• Increased belly fat

• Reduced libido

Testosterone replacement therapy (TRT) can restore levels to optimal ranges and has potential benefits:

• Improved muscle growth and strength

• Better recovery

• Higher energy and mood

• Enhanced libido and performance

The trade-offs:

• Once you start, your body may stop producing testosterone naturally—you may be committing for life

• Requires regular blood work and medical supervision

• May cause side effects like increased red blood cell count, acne, or changes in cholesterol levels

Bottom line: It can be life-changing for some men, but it’s not a casual decision. Always get tested, weigh the pros and cons, and work with a knowledgeable doctor.

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The 10 Strong Way: Progress Over Perfection

Supplements aren’t magic—they’re tools. The foundation is still real food, smart training, recovery, and consistency. The right supplements just help you close the gaps and get an edge.