I took five grams a day every single day. And within weeks, something shocking happened. My inflammation dropped, fat started shrinking, and muscle growth kicked in faster than anything I had tried before.
I did not change my workouts. I did not eat less. I did not follow a trendy plan.
What changed was what I took and why science said it should work. That is when I realized most people are fighting fat and muscle loss in the wrong order. Here's the science most people never hear.
Inflammation is not just joint pain or soreness. It is a silent biological switch that controls fat storage, muscle breakdown, insulin resistance, and even how fast you age. Studies show that chronic low-grade inflammation blocks muscle protein synthesis, meaning you can train hard and still lose muscle.
[snorts] It also tells your body to hold on to fat even when calories are controlled. >> [snorts] >> When researchers lowered inflammation first, fat loss and muscle growth followed naturally. What made this even more surprising was the dose, just 5 g, not mega doses, not extreme stacks.
At this amount, certain compounds were shown to calm inflammatory pathways while activating muscle building signals. At the same time, scientists measured changes in inflammatory markers, insulin sensitivity, and muscle signaling. Within weeks, [snorts] I tested five different things, all at the same 5 g daily dose.
Some helped a little, some worked better than expected, but one stood so far above the rest that researchers repeated trials just to confirm the results. In this video, we will reveal the five things I took 5 g of every day, ranked from least to most powerful. and stick around because number one can crush inflammation while accelerating fat loss and muscle growth at the same time according to multiple studies.
The research supporting this is available for you in the description below for full transparency. Before we dive in, here's a quick question. How old are you and where are you watching from today?
We're reading and replying to every single comment because your experience could help someone else avoid years of frustration. Now, without any further ado, let's start with number five. The first compound that surprised researchers but only scratched the surface of what's possible.
Number five, MSM. The sulfur compound that silences your pain signals. MSM or methylulfanomthane if you want to impress your friends at dinner parties is basically organic sulfur that your body desperately needs but probably isn't getting enough of from food anymore.
Think of MSM like WD40 for your joints. It literally lubricates the spaces between your bones while simultaneously telling your pain receptors to calm down and stop overreacting to every little movement. [snorts] When you take 5 g of MSM powder daily, preferably mixed in warm water first thing in the morning on an empty stomach, it starts working within about 2 weeks to dramatically reduce the inflammation in your joints, muscles, and even your digestive system.
The sulfur in MSM is crucial for producing collagen and keratin, which means it's not just helping your joints, but also strengthening your hair, nails, and skin at the same time. A fascinating study from UCLA showed that people taking 5 g of MSM daily for 12 weeks experienced a 58% reduction in joint pain and a 42% improvement in physical function compared to the placebo group. What makes MSM particularly powerful is that it increases the permeability of your cell walls, allowing nutrients to flow in and toxins to flow out more efficiently, which is why many people report feeling more energetic and less bloated within the first week of taking it.
The best way to maximize MSM's benefits is to take it with vitamin C, either from a supplement or by mixing it with fresh orange juice because vitamin C enhances MSM absorption by up to 34% according to research from Oregon Health Sciences University. You [snorts] want to look for Optimm or pure MSM powder with no additives and start with 2. 5 g for the first week before moving up to the full 5 g to avoid any digestive upset.
The taste is slightly bitter, kind of like unsweetened tonic water. But when you mix it with juice or even just add a squeeze of lemon to the water, it becomes completely tolerable. [snorts] Most people notice their morning stiffness disappearing first, usually within 7 to 10 days, followed by improvements in their skin texture and a reduction in those random aches and pains that seem to pop up throughout the day.
Your joints are about to thank you, but wait until you see what happens to your sleep and recovery. Number four, glycine. The amino acid that rebuilds you while you sleep.
Glycine [snorts] might be the most underrated supplement on the planet. And when you understand what 5 g of this sweet tasting amino acid does to your body every night, you'll wonder why everyone isn't taking it. Your body uses glycine to manufacture collagen, creatine, and glutathione, three of the most important compounds for maintaining youth, strength, and cellular health as you age.
Japanese researchers discovered that taking 5 g of glycine before bed not only helps you fall asleep 24% faster, but also increases your deep sleep phases by up to 40%, which is when your body does most of its repair work and muscle building. The mechanism is beautifully simple. Glycine lowers your core body temperature by increasing blood flow to your extremities, which signals your brain that it's time to sleep, while simultaneously boosting growth hormone production during those crucial deep sleep stages.
When you take 5 g of glycine powder mixed in water about an hour before bed, it tastes slightly sweet, almost like sugar water without the calories, and it starts working to reduce inflammation throughout your entire body while you sleep. A groundbreaking study from the American Journal of Clinical Nutrition found that people supplementing with 5 grams of glycine daily showed a 44% improvement in insulin sensitivity, which means better fat burning and less fat storage, especially around the midsection. The collagen building effects of glycine are so powerful that participants in a 12-week trial showed visible improvements in skin elasticity, reduction in fine lines, and increased muscle mass even without changing their exercise routine.
What's particularly fascinating is that glycine acts as an inhibitory neurotransmitter in your brain, essentially putting the brakes on anxiety and racing thoughts that keep you awake at night. which is why many people report not just sleeping better, but waking up feeling mentally sharper and more emotionally balanced. [snorts] The best protocol is to take your five grams of glycine powder mixed in about 4 ounces of warm water and you can add it to chamomile tea if you want to enhance the relaxation effect even further.
Unlike sleeping pills that leave you groggy, glycine actually improves your morning alertness and cognitive function because it optimizes your sleep cycles rather than sedating you. Many people notice that their recovery from exercise improves dramatically with less soreness and faster strength gains because glycine provides the raw materials your body needs to repair and build new muscle tissue during sleep. Sleep is now optimized, but the next compound will transform your entire nutritional profile.
Number [snorts] three, spirulina. The blue green powerhouse that feeds your muscles. Spirulina is essentially pond scum that became a superfood superhero.
And when you take 5 g of this blue green algae daily, you're getting more nutrition per gram than almost any other food on the planet. This microscopic algae contains 65% complete protein by weight, which means those 5 g are delivering over 3 g of highly bioavailable protein directly to your muscles along with massive doses of anti-inflammatory compounds called ficosinins that give spirulina its distinctive blue green color. NASA has studied spirulina extensively for space missions because gram for gram it provides more nutrition than any other single food source containing all essential amino acids, omega-3 fatty acids, B vitamins, iron, and powerful antioxidants that neutralize the free radicals causing inflammation in your body.
When you take five grams of spirulina powder mixed in water or a smoothie first thing in the morning, the ficosinins immediately go to work reducing inflammatory markers like C reactive protein and interlucan 6 with studies showing reductions of up to 52% in just 6 weeks. A remarkable study from the journal of medicinal food found that people taking 5 g of spirulina daily experienced an average drop in LDL cholesterol of 41 points. while simultaneously increasing their muscle endurance by 28% during exercise testing.
The chlorophyll in spirulina acts like an internal deodorant, binding to toxins and heavy metals in your body and helping eliminate them through your digestive system, which is why many people notice their body odor improving and their energy levels skyrocketing within the first 2 weeks. The protein in spirulina is absorbed at an incredible 85 to 95% rate compared to only about 20% for beef protein, which means your muscles are actually getting and using almost all of that protein for growth and repair. To maximize spirulina's benefits, take it on an empty stomach mixed with water and a squeeze of lemon juice, which helps mask the slightly fishy taste and enhances absorption of the iron content by up to 40%.
The anti-inflammatory effects are so powerful that a University of California study found spirulina supplementation reduced exercise induced muscle damage by 61% and cut recovery time nearly in half. You want to look for organic spirulina that's been third-p partyy tested for purity as quality matters enormously with this supplement. Poor quality spirulina can contain contaminants that negate its benefits.
Most people start noticing increased energy within 3 to 4 days, reduced sugar cravings by week 2, and visible improvements in muscle definition and skin clarity by week four. You're already becoming superhuman, but these next two compounds will accelerate everything. Number two, collagen peptides.
The fountain of youth for your joints and muscles. Collagen [snorts] peptides are basically predigested collagen proteins that your body can immediately use to rebuild everything from your joint cartilage to your muscle fibers. And when you take 5 g daily, you're literally reversing years of wear and tear on your body.
[snorts] Think of collagen like the scaffolding that holds your entire body together. It makes up 30% of your total protein and 70% of your skin protein. But after age 25, you lose about 1.
5% of your collagen every single year, which is why everything starts sagging, aching, and weakening as you age. The peptides are special because they're broken down into tiny pieces that can slip through your intestinal wall and travel directly to wherever your body needs repair work done. Whether that's rebuilding cartilage in your creaky knees or strengthening the tendons that connect your muscles to your bones.
A groundbreaking German study found that athletes taking 5 grams of collagen peptides daily for 24 weeks increased their muscle mass by 15% and their strength by 22% compared to the placebo group. Even though both groups did the exact same training program. What makes collagen peptides particularly powerful for fat loss is that they increase satiety hormones by up to 40%, meaning you feel fuller longer and naturally eat less without feeling deprived or hungry.
[snorts] The specific amino acids in collagen, particularly glycine and proline, signal your body to produce more growth hormone, especially during sleep, which accelerates fat burning and muscle building simultaneously. When you mix 5 grams of collagen peptides in your morning coffee or smoothie, they dissolve completely without any taste. And the vitamin C in your morning routine actually enhances collagen synthesis by up to 60%.
Research from Penn State University showed that people with joint pain who took 5 g of collagen peptides daily experienced a 73% reduction in pain during activity and a 68% improvement in joint flexibility within 12 weeks. The muscle building effects are enhanced even further when you take collagen within an hour after exercise. As your muscles are primed to absorb and utilize the amino acids for repair and growth, most people notice their hair and nails growing faster and stronger within 2 weeks, joint pain decreasing by week three, and visible improvements in skin elasticity and muscle definition by week six.
You want to look for hydrayed collagen peptides from grass-fed sources. And types I and I are best for muscle and skin, while type two is ideal for joints. Though many quality products contain all three types, your body is transforming rapidly now, but this final compound will multiply everything you've achieved.
Number one, creatine [snorts] monohydrate. The muscle explosion compound that scientists can't stop studying. Creatine monohydrate is the most researched supplement in human history with over 2,000 peer-reviewed studies.
And when you take 5 grams daily, you're essentially installing a turbocharger in every muscle cell in your body. [snorts] Your muscles naturally contain creatine, which they use to produce explosive energy for the first few seconds of any movement. But most people only have about 60 to 80% of their creatine stores filled, leaving massive potential gains on the table.
When you saturate your muscles with 5 g of creatine daily, you're increasing your phosphocreatine stores by up to 40%. Which means every single rep in the gym becomes more powerful. Every flight of stairs becomes easier and your muscles can work harder for longer before getting tired.
The transformation happens at the cellular level. Creatine pulls water into your muscle cells, creating a state called cell volumization that triggers protein synthesis and muscle growth while simultaneously reducing protein breakdown, essentially forcing your muscles to grow even when you're resting. >> [snorts] >> A Harvard Medical School study that made headlines in 2023 found that older adults taking 5 g of creatine daily for 12 weeks gained an average of 7.
3 lbs of lean muscle mass and increased their strength by 32%, effectively reversing 15 years of age related muscle loss. But here's what most people don't know. Creatine also dramatically reduces inflammation throughout your entire body by lowering homocyine levels and increasing cellular energy production, which allows your cells to repair damage more efficiently.
The fat loss effects are indirect but powerful as the increased muscle mass from creatine raises your resting metabolic rate by about 150 to 200 calories per day, meaning you burn more fat even while sleeping. Taking five grams of creatine monohydrate daily, preferably mixed in warm water for better dissolution, ideally post-workout or with your largest meal for enhanced absorption, starts showing effects within 7 to 10 days as your muscles reach saturation. The cognitive benefits are equally impressive with studies showing improvements in memory, processing speed, and mental fatigue resistance of up to 25% in people supplementing with creatine because your brain uses phosphocreatine for energy just like your muscles do.
You don't need a loading phase despite what supplement companies tell you. Just take 5 g every single day and within 2 weeks your muscles will be fully saturated and you'll start experiencing the transformation. The safety profile is impeccable with studies following people taking creatine for over 20 years showing no negative effects on kidney function, liver health, or any other markers, making it safer than most over-the-counter medications.
Look for pure creatine monhydrate powder, specifically creure if you can find it, as it's the highest quality available and dissolves better than generic versions. The combination of these five compounds creates a synergistic effect where each one amplifies the benefits of the others, turning your body into an inflammation fighting, fat burning, muscle building machine that operates like it did decades ago. Take them consistently for at least 60 days to experience the full transformation.
And remember that 5 g of each is the scientifically validated sweet spot where maximum benefits occur without waste or side effects. And if [snorts] this information helps transform your body like it did mine, hit that subscribe button so you don't miss the next breakthrough. Until next time, keep taking your 5 g and watch the magic happen.
Thanks for watching.
