my diet and nutrition plan – four of my favourite supplements

My favourite supplements

Putting the best fuel into your body is one of the most important things you can do to keep it running at its best. Below I am going to share four of my favorite types of “body fuel” that I use for my diet and nutrition plan, the results I get and some nutrition facts. I have used these four supplements consistently over the years, regardless of what my goals have been. From loosing fat, gaining muscle, improving endurance, improving strength or just day to day health maintenance.

Whey Protein Isolate


“Protein, protein, protein” you hear and read about it everywhere! And for good reason. In my opinion this should be at the top of the list in any nutrition plan. It’s the starting point when it comes to any of my diet and nutrition plans, no matter what the goal, from loosing fat to gaining muscle it always involves having a sufficient protein intake.

As well as having plenty of protein in every meal, my favorite protein supplement and the one that works best for me is whey protein isolate. This type of protein contains the highest percentage of pure protein. Due to it being so pure it has very low lactose, so pure that it can be virtually lactose free, carbohydrate free, fat free, and cholesterol free.

Protein is important for;

  1. weight loss
  2. Maintaining lean muscle
  3. muscle recovery
  4. muscle gains
  5. Healthy Hair & nails
  6. Healthy Bones
  7. Healthy Skin

Cod Liver Oil


Cod liver oil is like engine oil for your body, if you run your car without oil it won’t run smoothly, it will rust up and eventually breakdown. It promotes joint flexibility, this is important for having a good range of movement in the joints which helps you stay supple. This stuff is like lubricant for the body. An excellent source of omega 3 fatty acids, vitamins A and vitamin D.

Most other fish oils contain omega 3 fatty acids. In comparison with other fish oils, cod liver oil has higher concentrations of vitamin A & D. The omega 3 content has many health benefits, one that a lot of people will appreciate is that it can aid in weight loss and shredding body fat.

Cod liver oil can be beneficial for;

  1. Reducing inflammation
  2. Reducing joint pain
  3. Joint flexibility
  4. Weight loss
  5. Healthy bones
  6. Healthy eye site
  7. Reducing anxiety
  8. Reducing cholesterol

Vitamin C


This is the most essential vitamin that I incorporate into my diet and nutrition plan. This supper antioxidant increases the body’s defenses, boosting the immune system and could be one of the safest vitamins to take on a daily basis. I would go as far as to say that this vitamin is most probably the biggest contributing factor to why I can not remember the last time I had the flu or a common cold.

Another important role of Vitamin C is to form a type of protein called collagen. It’s required for the growth and repair of tissues in all parts of the body. It helps to build muscle and burn fat, It’s the building block for cartilage, scar tissue, tendons, ligaments, skin and blood vessels. This is such a powerful vitamin and will always play an essential role in my diet. And why it stays in my cabinet no matter what my health or physical goals are.

Vitamin C has many other health benefits, some of these are;

  1. May Reduce the Risk of Chronic Diseases
  2. May Help Battle High Blood Pressure
  3. Fights Heart Disease Risk Factors
  4. Could Reduce Blood Uric Acid Levels
  5. Could Help Prevent Gout Attacks .

Vitamin B Complex


A group of nutrients that play important roles in your body, Essential for mental functions, essential for converting nutrients to energy and maintaining blood sugar levels. It Contributes to normal function of the hart, nervous system and immune system. It has the potential for reducing the risk of cardiovascular disease and diabetes.

There are many reasons why people may be advised to take this supplement, thees could be; Someone who is pregnant or breastfeeding, vegans or vegetarians, older adults, people who have undergone certain weight loss surgeries and people who are taking certain medication. While it may be essential for certain people to supplement with vitamin B Complex, study’s have shown that it can also be beneficial for people who do not have an increased need for the supplement.
Vitamin B Complex is one of the main contributing factors for me when it comes to keeping my mental functions healthy. I believe that it is just as important to have a healthy mind, as it is to have a healthy body. It is almost impossible to maintain one without the other to the highest sufficiency. The benefits it has to the mental functions, from improving overall mood, reducing anxiety, reducing stress levels, maintaining mental sharpness and maintaining mental performance is why this group of vitamins make it on the list as one of my four favorite supplements.
B Complex contains related nutrients, this includes;
  1. B1 (improves overall mood) (breaks down carbohydrates)
  2. B2 (cellular respiration) (normal energy yielding metabolism)
  3. B3 (reduces anxiety and depression) (maintains normal cholesterol levels)
  4. B5 (helps the body use fat & protein) (important for maintaining a healthy nervous system)
  5. B6 (helps calm moods) (anti depressant benefits) (normal energy metabolism)
  6. B7 (helps the body metabolize proteins and process glucose)
  7. B12 (helps Mental sharpness)
  8. B9 (helps maintain healthy gene activity) (reduces the risk of cardiovascular diseases)


Health Is Wealth


Maintaining a healthy body And a healthy mind should be at the top of anyone’s priorities list. It’s the most important thing anyone can do for themselves and their family. Buying the Latest smart phone, wearing an expensive watch or having the newest car on your street should be a lot lower on your priorities list than your physical and mental health. Unfortunately with so many people it’s the other way around. You can have all the money and possessions in the world but without your health its all worthless.

“My richness is life, forever”


If you ever need a hand or have Any questions, feel free to leave them below and I will be more than happy to help you out.
All the best,





  1. Wow Billy, this was great information for me. Just the listing of all the benefits. I really hadn’t thought much of taking a cod liver oil supplement. I know that I do take my B vitamins, but not a B complex. I just might have to switch now. Thanks for the great information!

  2. Hey Billy,
    This is amazing advice, it makes so much sense to ensure your health & mental wellbeing is one of the first priorities in life. I am a massage therapist and will defiantly be sharing your website with some of my clients who would benefit from your tried and tested supplement advice.
    I am going to try the protein isolate to add to my nutritional needs.
    Thanks Billy

    • Your welcome Michelle, and if you ever need any advice regarding health and fitness that you can’t find on my site, don’t hesitated to ask.


  3. Thanks for this info, I found it very useful as I have a vitamin B absorption issue and I have to take very strong supplements.

    I have a lot of the issues mentioned in your vitamin B section such as mood issues, anxiety and depression as well as low energy.

    As far as I know I don’t have a deficiency in any other areas but you never know. Bookmarked and mentally noted.

    Great info, thanks,

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