The only supplement that should be mandatory for anyone after 30

This week’s highlights

• The cognitive + performance power of creatine

• Quit doomscrolling, do this instead

• The appetite-regulating impact of fiber

• How to "never" retire your brain

Good Sunday,

Today, I got an update from a trusted source inside WellnessInDubai.com

Life changing:

A 2025 double-blind study found that adding 5g of this supplement to cognitive behavioral therapy (CBT) reduced depression symptoms twice as much as CBT alone — pushing many participants into full remission.

Yes — it powers your muscles.

But it also sharpens your brain, speeds up recovery, and — according to this new research — may even enhance outcomes in depression therapy.

If you’re over 30, chances are you’re walking around with depleted reserves of this compound — and it’s costing you.

Let’s break it down.

P.S. If you know someone who values sharper thinking, smarter health, and a competitive edge, share this email now.

The cognitive + performance power of creatine

Most people think creatine is just for gym bros.

Here’s what the science actually shows:

• Protects against brain aging

• Reduces fatigue, enhances mood

• Boosts muscle strength and recovery

• Improves working memory and cognition

• May improve outcomes for depression — even with therapy

Creatine timeline

Dosing?

• Start with 3g/day for 5–7 days

• Standard dose: 5g/day (Creatine Monohydrate — the gold standard)

• No need to load or cycle — just take it daily.

Best taken with water, coffee, or a smoothie.
Pair with carbs for faster uptake if desired.

Bonus?

Add fiber (25–30g/day)

→ Reduces gum inflammation
→ Regulates appetite + blood sugar
→ Nurtures your gut-brain axis (key for mood + cognition)

Add purposeful learning

→ Research shows lack of cognitive engagement accelerates mental decline
→ Volunteering, learning, and coaching keep your brain biologically young
→ Self-directed growth is the best neuroprotective tool available

I break it down below. Keep reading.

Quit doomscrolling, do this instead

🌍 WellnessInDubai.com 

I built this because I was sick of missing out.

Best wellness events
Longevity breakthroughs
Daily rituals that actually move the needle

But the problem?

Everything was scattered.
Most of the advice?
Fluffy. Unscientific.
Or straight-up influencer noise.

So I created WellnessInDubai.com — a daily updated hub for Dubai’s smartest wellness intel.

It’s curated.
It’s credible.
It’s built for high-performers.

And one ask:

If you find value here — share it.
It’s free.
It’s life-changing.
And it might just be what someone close to you needs this week.

The anti-inflammatory + appetite-regulating impact of fiber

It’s the silent MVP for performance, longevity, and even oral health.

New 2025 research published in Nutrients found that eating 22–30g of fiber/day:

→ Decreased plaque buildup
→ Reduced gum inflammation
→ Improved tissue strength around teeth

Why does this matter?

Because chronic inflammation in the mouth is linked to cardiovascular risk, metabolic dysfunction, and brain fog.

Gum disease is now considered one of the top 6 chronic conditions worldwide — and it’s preventable.

The fiber advantage:

• Regulates appetite + blood sugar (supports fat loss)

• Reduces inflammation — both oral and systemic

• Fuels a healthier gut-brain axis (improves mental clarity)

Daily Target:

• Women: 25g/day

• Men: 30–35g/day

Purpose over retirement

The real risk of “slowing down” after 40 or 50?

It’s not your job.

It’s retiring from learning.

New data shows that cognitive decline often isn’t due to age — but to the loss of structured learning and purpose.

One study from China (2025) showed that cognitive function dropped significantly in adults who stopped working — not because they quit a job, but because they stopped being mentally and socially engaged.

How to stay sharp without working forever?

• Take 1 class per quarter (languages, cooking, strategy, design)

• Engage in strategy-based games (chess, Sudoku, etc.)

• Teach or mentor someone once/week

• Join a mastermind or discussion group

• Volunteer or coach in your zone of genius

Think of this as neuroplasticity training — your brain loves challenge and novelty.

Closing thought

Here’s the 3-part daily protocol to feel sharper, stronger, and more stable in 30–60 days:

If someone forwarded this to you, click below.