Over the last several decades, my journey has evolved beyond competitive bodybuilding and powerlifting to a much deeper understanding of what it means to live a holistically healthy life. As a younger man, I thought building physical strength was the pinnacle of health. I trained rigorously and took nutrition seriously, but my focus was narrow. Now, my approach is broader, incorporating not only physical fitness but also mental, emotional, and spiritual health.
Through years of trial and error, research, and self-experimentation, I’ve discovered that true wellness and longevity come from balance, consistency, and a focus on the whole body—inside and out.
Consistency Is the Foundation of Success
If there’s one lesson I’ve learned that I can’t stress enough, it’s that consistency beats intensity every time. Whether you're sticking to a workout routine, a clean diet, or a supplement regimen, results come from long-term commitment, not short bursts of effort.
Looking back, my success in competitive lifting was not just due to intense training sessions but my daily dedication—the little things I did every day to support my goals. That philosophy has carried into how I live now, focusing on longevity. Whether it’s ensuring I get enough protein each day or making sure I rest and recover properly, consistency is at the core of it all.
When it comes to supplements, I find that taking them regularly is what leads to the best outcomes. In our busy lives, it’s tempting to skip a day here or there, but the benefits of supplements like turmeric for inflammation or 5-HTP for mental clarity come from sticking with it day in and day out.
Protein: The Cornerstone of Every Stage of Life
When I started lifting, I knew protein was critical for muscle growth and recovery. But over time, I’ve realized that protein plays a much bigger role in overall health, especially as we age. Protein isn’t just for building muscle—it’s essential for repairing tissues, maintaining a strong immune system, and ensuring proper metabolic function.
One thing I’ve learned is that the source of your protein matters. While I still love whey protein, I’ve come to appreciate the value of plant-based proteins as well. That’s why I’m so proud of our K3 Nutriments Vegan Vanilla Milkshake. For those who are looking for a plant-based alternative, this protein shake is not only delicious but offers a complete amino acid profile with the added benefits of superfruits like acai, pomegranate, and goji berries.
Lena, my daughter and K3 Nutriments President, has many of the new products we have to offer to a variety of lifestyles. She tells me, “I love the Vegan Vanilla Milkshake because it’s clean, easy to digest, and provides the protein I need without any unnecessary ingredients.” It’s become one of her go-to choices for post-workout recovery.
For those who might be new to the idea of vegan protein, it’s important to know that plant-based protein sources, like pea, quinoa, and brown rice, can be just as effective as animal-based proteins. Plus, plant-based options are typically higher in fiber, which helps with digestion and can keep you feeling fuller for longer.
The Importance of Recovery and Listening to Your Body
When I was in my 20s and 30s, I pushed my body to its limits. I thought that the harder I trained, the better my results would be. But as the years went by, I learned the hard way that recovery is just as important as training. If you don’t give your body the time it needs to recover, you’re only setting yourself up for injuries, fatigue, and ultimately burnout.
These days, I take recovery seriously—whether it’s taking time for active rest, stretching, or using supplements that support joint health and inflammation reduction. For me, turmeric has been a game-changer. The anti-inflammatory properties of turmeric help keep my joints feeling good even after a tough workout, and I make sure it’s part of my daily supplement regimen.
I’ve also found that listening to your body is essential for long-term success. If you’re feeling run down or sore, take a step back. There’s no shame in resting. In fact, it’s necessary for allowing your muscles to repair and grow stronger.
Mental Health Is Part of the Equation
One of the most significant realizations I’ve had over the years is that mental health is just as important as physical health. You can have the perfect workout routine and diet, but if your mental well-being isn’t in check, you’re not truly healthy.
That’s why I’ve become a big believer in supplements like 5-HTP, which supports serotonin production and helps maintain a positive mood. 5-HTP has been a lifesaver for me during stressful times. It helps regulate sleep patterns, reduces anxiety, and supports a healthy gut-brain axis.
Taking care of your mental health means finding what works for you—whether it’s meditation, spending time with loved ones, or simply being in nature. It’s about building daily habits that keep you balanced emotionally, just as you build habits that keep you strong physically.
Supplements Are the Missing Puzzle Piece
One of the biggest lessons I’ve learned in my pursuit of optimal health is that supplements are not just helpful—they’re essential. Modern-day diets, environmental factors, and busy lifestyles make it almost impossible to get everything we need from food alone. This is where high-quality, research-backed supplements can make all the difference.
At K3 Nutriments, our focus has always been on purity and efficacy. I personally vet every ingredient we use, and our formulas are designed based on the latest scientific research. We don’t cut corners. We make sure everything is third-party tested for purity and potency, so you can trust that what you’re taking is clean and effective.
Supplements like B-12, turmeric, magnesium, and omega-3 fatty acids have become staples in my routine. Each of these plays a vital role in supporting my immune health, energy levels, and recovery. Whether you’re looking to fill gaps in your diet or support specific health goals, supplements can be a powerful tool for long-term health.
Longevity: It’s More Than Just Living Longer
Longevity is something that I think about often. As I age, my focus has shifted from just being strong to being healthy and vital for as long as possible. It’s not just about living longer—it’s about living well.
I’ve seen firsthand how natural remedies, nutrition, and supplements can improve quality of life as you age. My goal is to help others achieve that same level of vitality. By focusing on whole foods, smart supplementation, and a balanced lifestyle, I believe we can all enjoy a long, healthy life.
What I’ve Learned and How You Can Benefit
The biggest takeaway from my journey is that health is not about quick fixes or shortcuts. It’s about doing the little things every day that add up over time. Whether it’s staying consistent with your protein intake, making time for recovery, or prioritizing mental health, the key is to find balance.
If you’re ready to take the next step in your health journey, I encourage you to check out our K3 Nutriments Vegan Vanilla Milkshake Protein here. It’s one of the cleanest, highest-quality protein options available, and I’m confident you’ll love it as much as my family and I do.
Stay healthy, stay informed, and remember—longevity is a journey, not a destination.
About the Author: Doug Krussel
Doug Krussel, founder of K3 Nutriments, has over 40 years of experience in health, fitness, and nutrition. A former competitive powerlifter and bodybuilder, Doug now focuses on holistic health, longevity, and offering top-tier, research-backed supplements designed for long-term wellness.