Here’s something to ask yourself. Do you take better care of your car than you do your health? If you change your oil every 3,000 miles and follow regular maintenance, you add longevity to your engine. It won’t run any better for the first 50,000 miles, but it will break down less as it ages. Now ask yourself, how reliable is your body going to be at age 40 when you have 100,000 miles on it? Or age 60 when you have 150,000 miles on it?
Taking a comprehensive multi-vitamin formula, consuming the right proteins and eating good fats rich in omega-3s every day is like adding miles to the life of your body. Your investment in health will be rewarded by looking younger, feeling better and living longer than others who skip the regular maintenance on their bodies.
Take a Multi-Vitamin
For a longer, healthier life
USDA research shows that 90% of us are deficient in one or more vitamins, minerals or nutrients. It’s almost impossible to get the daily recommended dosages you need from food alone. It doesn’t make sense to increase your risk of many diseases when hundreds of studies point to the enormous difference an inexpensive daily multi can make.
Multiple vitamins and minerals come in a range of potencies from one-per-day formulas to 8-per-day vitamin packs.
The general rule is, the more pills you take, the better and more complete the formula.
Consume Protein
To build muscle, stay lean and boost immunity
Research shows you need to eat 4-6 protein-containing meals or snacks each day to prevent muscle wasting, maintain even blood sugar levels, boost metabolism and stay lean. It sounds simple, but this may not be practical. Few people have the time or desire to prepare and eat 4-6 meals each day. Instead, protein shakes can be easy meal alternatives for their convenience, high quality protein, low fat and great taste.
How much protein do you need?
Men need about 90-180g of protein per day and women about 70-140g per day depending on body weight. That’s about 0.5 to 1g of protein per pound of ideal body weight. Since some may need more or less depending on activity level, a good rule of thumb is to consume grams of protein to match your ideal weight. If sedentary, deduct about 40 grams. That means an active 190 pound man with an ideal weight of 175 pounds needs about 175 grams of protein a day, and if sedentary, only 135 grams a day.
Protein Guide: Choose the right type
Whey Protein 
Qualities: Fast digesting. Highest quality protein available. High in BCAAs. Low lactose. Great before and after workouts. Add carbs and flaxseed oil to make a complete meal. Or drink between meals for added protein. Very popular.
Meal Replacements (MRPs)
Qualities: MRPs are meant to replace a meal. Usually contain added carbs for energy plus vitamins and minerals. Typically made with whey and casein to give you fast- and slow-digesting proteins that keep you full longer.
High Protein Powder Blends
Qualities: This catch-all category includes blends of whey, milk, egg or soy protein. You get the advantages and versatility of several different proteins. Protein content ranges from 50-90% of the formula.
Weight Gainers / High Carb
Qualities: Most gainers are
high in carbs 
(about 75%).
Ideal for maintaining or gaining weight. Great for after workouts to replenish glycogen stores when your muscles are most receptive to muscle building.
Take more Omega-3s
From fish and flax oil
Most people know they should cut back on saturated fat and trans fat. But they don’t realize they eat too much omega-6 and too little omega-3 fats. 
An imbalance of these essential fats can lead to inflammation, joint problems, allergies, heart problems, impaired athletic performance and more.
To compensate and bring these fats back into balance, consume omega-3s fats from fish oil and flaxseed oil and cut back on foods that contain omega-6 fats like salad dressings, beef fat, processed foods and oils like safflower, sunflower and corn oil.
The benefits of fish oil
Fish oil is rich in two of the most important omega-3 fatty acids—EPA and DHA. They benefit a wide range of functions and structures throughout the body and are especially important for cardiovascular health, nervous system health, brain function and joint health.
Fish oil supplements may be safer and more reliable sources of EPA and DHA compared to just eating fish since fish are often contaminated with toxins such as mercury, PCBs and dioxins.
Most fish oil supplements are from fish low on the food chain like sardines and mackerel. These fish are less likely to be contaminated than larger fish we eat, like tuna, which are higher on the food chain. Manufacturers start with the purest fish oil possible, then remove potential contaminants through various processes including molecular distillation—so you’re guaranteed pure and safe fish oil.
A typical daily dose of EPA and DHA is 300 mg to 1,000 mg, provided you also include some fish in your diet.
The more concentrated the fish oil, the more expensive it is per milligram of EPA and DHA. But the benefit is that you consume fewer softgels and still receive effective dosage levels.
The benefits of flax oil
Flaxseed oil is one of the richest known sources of alpha-linolenic acid (ALA), a short chain omega-3. Your body can convert about 10% of this omega-3 to EPA and DHA (long chain omega-3s).
While flaxseed oil is not a direct source of EPA and DHA like fish oil, many consider it more versatile. Its mild taste allows it to be used in many ways. Add it to protein shakes, mix it with vinegar for use as a salad dressing or eat right from the spoon. 
Flaxseed oil is made from organic ground flax seeds
and is typically 100% organic and vegetarian safe.
Experts recommend taking 1-2 tablespoons of flaxseed oil a day. One tablespoon provides about 7,000 mg of omega-3 (ALA) making it a quick and inexpensive way to add this essential fat to your diet. Softgels of flaxseed oil are also available.
Take Probiotics and Digestive Enzymes
Make food and supplements more effective
Probiotics are extremely helpful establishing and nourishing the friendly intestinal flora in your gut. Bacteria such as acidophilus and bifidus are vital if you want to enjoy robust health. Antibiotics and other toxins kill friendly bacteria, which in turn causes many health issues.
Another key area of major importance is digestive health. Eat plenty of greens, fiber, cruciferous vegetables like broccoli (has anti-cancer properties), and take digestive enzymes to help you properly digest your food. Enzymes are particularly helpful for those over the age of 40, an age when the production of our own digestive enzymes begins to slow.
Enjoy better health
Put yourself on the path to good health
Looking younger, feeling better and living longer requires a total approach to nutrition. Instead of just treating symptoms of poor health with drugs, give your body the materials it needs to repair and heal itself. Eating right, taking supplements and maintaining proper digestion, assimilation and regular elimination can help you achieve robust health. Start now on the path to better health and do something good for yourself today.
