The Paleo Recipe Book

Read this before you take another multivitamin! (Or, why multivitamins suck)

If you haven’t already heard by now, almost every researcher and nutritionist agrees that multivitamins are a bad idea. Just one article from Science Based Medicine not only covers the topic well, but has tons of great references and multiple studies, some involving over 100,000 people! See the link at the bottom of this post if you want to read the nitty gritty. But the bottom line is that Multivitamins are out, and can even have a detrimental effect, while developing a personal supplement strategy is in, and can help you:

-Lose weight
-Gain muscle
-Manage emotions
-Sleep better
-Have more energy
-Enhance brain function! Yup, wouldn’t it be nice to actually get smarter and feel sharper while we’re at it?

The fact is there is no one size fits all supplementation strategy. And the combination of vitamins, foods, and supplements can easily lead to getting too much of a few things, not enough of others, and ultimately, not reaching our goals.

So, after poring over reports, books, and articles we here at EZ Wellness Club are excited to bring you the take aways from months of research, and a simple action plan that you can implement into your daily routine, that will bring you health, happiness, success… in short, once you get this figured out you’ll feel better and choirs of angels will sing in the background of your life.

First though, we need to send HUGE LOVE to Paul Jaminet, Ph.D and Shou-Ching Jaminet, Ph.D., who, in my humble but correct opinion, wrote the book on the subject (no, they really did, see the link to it here in this post ;-) I highly recommend it. 

Here’s one quote from their book, Perfect Health Diet, that I find highly enlightening:

“It’s a puzzle: if most Americans are malnourished and malnourishment injures health, why don’t multivitamins improve health? Adding to the puzzle: while multivitamins have little effect, individual supplements generally improve health.”

So if “individual supplements generally improve health” then which ones are they? And how much should you take?  Here are some tips and recommendations on how you can supplement effectively, while not taking in toxic levels of stuff you don’t need.

Vitamins and Minerals:

Fish Oil- 10000 for 60 days, then 2000-5000 MG depending on activity level and your size.
Vitamin D- Northern or Southern dwellers: 4000 IU a day. Moderate climates 2500, Sunny  or tropical areas 1000
Vitamin E- Only if you are on a weight loss regimen, 15 MG per day.
B vitamins- Memory Works, or high quality B Complex
Vitamin A- eat 3 eggs a day, with yolks
Selenium- Eat meat! At least 3 times a week
Iodine- Kelp tablets, 1000 MCG per day, work up to that amount over 3 months
Vitamin C- 1 gram per day. It has many benefits, and no risks.

For Rapid Weight Loss:

HCG EZ Drops for 20 plus pounds weight loss

For Keeping the pounds off:

Choose from modern, natural options such as Green Coffee Bean, African Mango, Raspberry Ketones, Garcinia. These have all been clinically tested to reduce fat, even without diet or exercise.


Pre work out drink NO Shock (You WILL feel this, and kill your workout. Get ready to take your workouts to a higher level. I take one scoop 20 minutes before every intense workout, 4 times a week.)
Post workout Sun Warrior Protein

Over 35? Then consider adding these:

Glucosamine Condroitin for joints. Tons of research, will help with a variety of joint related ailments. Take 1500 MG per day. Great inexpensive product at Costco.

Female only:
Hormone Balancing

Male only (For Testosterone Boosting):
Testosterone boosters: Complete T
4 Brazil nuts morning and night
Lots of eggs and red meat
Deer Antler Spray (IGF-1)
DO NOT DO TESTOSTERONE DRUGS! Your body will stop producing it’s own T.

So there you have it, from me, Dave Sherwin, with insight and guidance from my personal health practitioner, the amazing Dr. Kepo’o. I have been following the supplementation strategy in this post for some time, and at the age of 48 I am literally the healthiest I’ve ever been, even more than when I played high school basketball, or raced in the triathlon National Championships. This supplmentation strategy is solid, try the appropriate products we listed, chuck your multivitamins, and trust me, you’ll feel like a new person within a few months.


Great article here that not only covers the multivitamin debate well, it also references several great studies on the subject.

For Vitamin E specific info, check this excellent piece from the Mayo Clinic.


Non-Whey, Non-Soy Protein? Yup. Check this out.

Non-Whey, Non-Soy Protein? Yup. Check this out.

One of the biggest changes in diet theory recently has been the realization that we are a carb addicted society, and few people get enough Protein in their diet. Read More…

If You Could Only Have One Supplement, What Would It Be?

Fish Oil the most important supplement 2

When using the terms “desert island,” things get real, really quick. They’re items that are CRUCIAL for health and survival, there’s no room for fluff and failures when you’re marooned with only a few items. Read More…

African Mango Diet Pills – The All Around Health Builder

African Mango Diet Pills – The All Around Health Builder


What if there was a supplement that made you lose weight but also gave you lots of other health benefits so much so that you just lost the weight naturally? African Mango Supreme is the high quality formulation of the african mango extract that has not only amazing weight loss benefits, but helps with multiple other health issues such as cholesterol and blood sugar levels. Read More…

Latest Workout Trends

Latest Workout Trends

Working out can sometimes be difficult to be excited about. Especially when you feel like you are caught up in the same routine. So to help you change things up and get away from doing the same old workouts, here are some suggetions of different music stations to listen to and different workouts to help you achieve your fitness goals. Adding anyone of these to your routine will make working out feel fun again. Read More…

Think Before You Eat

Think Before You Eat

“Mastering this skill can help you shed excess weight, avoid gains and keep you healthier all year long.” says LHSFNA Management Co-Chairman Noel C. Borck, emphasizing a dietary habit examined in a recent study in the Journal of Obesity.

Read More…

Don’t Judge…Yourself

Don’t Judge…Yourself

We adults with ADHD are good at beating ourselves up. We are more forgiving and understanding of our friends’ belly flops than we are of our own. Gabor Maté, a physician and author of Scattered Minds, writes about the harsh judgments some ADHDers inflict on themselves every day:

Read More…

Rapid Weight Loss Tips, Tricks, and Traps

Rapid Weight Loss Tips, Tricks, and Traps

We all have an idea of a better us, less weight, more muscle, tighter skin, and the list goes on. The problem is that in order to achieve these things, it’s almost like we have to have a 180 degree lifestyle change; become a new person so that we can be disciplined enough to stick to our new years resolution for the next 5 years to get the weight off that we want, build the muscle to keep it off and then start doing everything else that brings the results.
Read More…

How To Correct a Deadly Sedentary Lifestyle

A Deadly Sedentary Lifestyle

Physical inactivity, or leading a sedentary lifestyle, can lead to many health problems and lower your quality of life. With a few pointers on how to be more “health-efficient” throughout your day and some boosters, you can ditch the inactive and unhealthy lifestyle for a more vibrant and active YOU!
Read More…

Paleo Diet Myths (with infographic)

Paleo Diet Myths (with infographic)

The Paleo diet is the modern nutritional movement using the logic that humans should eat like our hunter-gatherer, pre-agricultural ancestors. The diet consists of eating “caveman-like” food sources which is said to help reduce chronic disease, optimize your health, and help you lose weight. This diet claims to be the “world’s healthiest diet” because it is one in which humans are adapted to. The Paleo diet suggests that one should eat a high protein, low carb diet, which excludes all grains, dairy, and legumes. However, there are some paleo diet myths that have been proven wrong.

Read More…