Olive oil, fibre, creatine. Done. Plus a splash of apple cider vinegar if you fancy it. These are the basics Kev actually uses, not a 20-supplement stack, and each one has proper research behind it.
Get these in every day, add a small glass of raw kombucha, then go and enjoy yourself. Everything past that is diminishing returns. And they all count towards the box deal.
No miracle powders. Just the everyday basics with the strongest evidence behind them.
In the PREDIMED trial, over 7,000 people at high risk of heart disease followed a Mediterranean diet with extra virgin olive oil. They had about 30% fewer major heart attacks and strokes than a low-fat diet group. High-polyphenol oils carry an approved claim: olive oil polyphenols help protect blood fats from oxidative stress.
Source: Estruch et al., New England Journal of Medicine, 2018
Fibre feeds your gut bacteria, and most of us are about 10g a day short of the 30g the UK recommends. Higher fibre intakes are linked with lower risk of heart disease, type 2 diabetes and bowel cancer.
Source: SACN, Carbohydrates and Health, 2015
The most researched supplement there is. 3g a day increases physical performance in short bursts of intense exercise, and research is now looking at its role in brain energy and keeping muscle as we age. In a 2024 study, a single high dose improved thinking speed and short-term memory in sleep-deprived adults.
Sources: approved UK health claim; Gordji-Nejad et al., Scientific Reports, 2024
The honest one. Small studies suggest a spoonful of vinegar with a starchy meal may soften the blood sugar spike that follows. It's no miracle, but it's cheap, easy, and tastes good in a dressing.
Source: Johnston et al., Diabetes Care, 2004
The standard 3 to 5g of creatine in water, and a spoon of prebiotic fibre in porridge or a smoothie. Start with half a spoon of fibre and build up.
150ml of raw kombucha, cold. The daily fermented food.
A generous glug of extra virgin olive oil on veg or salad, with a splash of apple cider vinegar in the dressing.
None of these work as a one-off. The benefit is in the habit.
Not all olive oil is equal. The polyphenols are where the research points, and this one is picked for them. Peppery, grassy, and good enough to drink off a spoon.
How Kev takes it: A big glug over veg or salad, every day.
The simplest way to close the fibre gap and feed the bacteria you've already got.
How Kev takes it: A spoon in his morning smoothie, after starting at half a spoon and building up over a couple of weeks.
One ingredient, unflavoured, and the best-studied supplement on the planet. Vegetarians and vegans tend to have lower levels, as it's mostly found in meat and fish.
How Kev takes it: 15g a day, built up slowly over a couple of months. That's Kev's own choice after reading the research, way above the standard dose, and not a recommendation. Start with 3 to 5g.
Olive oil, fibre, creatine, apple cider vinegar.
Kev's own Gut Feeling.
Mix basics and kombucha. Any 6 for 5% off, 12 for 10%, 24 for 15%.
Because more isn't better. These are the ones with the strongest evidence and the ones Kev uses. Past that, you're paying a lot for very little.
Yes. Every product counts. Mix any 6 for 5% off, 12 for 10%, 24 for 15%. Three kombuchas, an olive oil, a creatine and an apple cider vinegar makes 6.
It's one of the most studied supplements there is. 3 to 5g a day is the standard amount. Kev takes more, but that's his own choice, not advice. If you have kidney problems, are pregnant or take medication, check with your GP first, and speak to them before going above the standard dose.
This page is general information, not medical advice. If you're pregnant, on medication or managing a health condition, check with your GP or pharmacist before changing your diet or taking supplements. Kev's own routine is his personal choice, not a recommendation.