1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:09,760 --> 00:00:13,800 Speaker 1: Welcome to Fitness Disrupted. I am Tom holland let's talk 3 00:00:14,040 --> 00:00:18,479 Speaker 1: about supplements, shall we. What a crazy world one that 4 00:00:18,560 --> 00:00:23,040 Speaker 1: I've dealt with obviously for a long time. It is 5 00:00:23,079 --> 00:00:26,439 Speaker 1: all over the health and wellness world, especially weight loss, 6 00:00:26,800 --> 00:00:30,800 Speaker 1: and that's expanded into brain health and and things like that. 7 00:00:30,880 --> 00:00:34,720 Speaker 1: But since the beginning of time, the snake oil salesman 8 00:00:34,840 --> 00:00:37,839 Speaker 1: right has tried to sell you the snake oil. And 9 00:00:37,960 --> 00:00:42,000 Speaker 1: I'm gonna give you a quick kind of introduction slash 10 00:00:43,200 --> 00:00:46,600 Speaker 1: education on the world of supplements. Quick, just enough, because 11 00:00:46,600 --> 00:00:49,199 Speaker 1: that's what this shows about, given you just enough to 12 00:00:49,280 --> 00:00:54,000 Speaker 1: have the information you need to make informed decisions that 13 00:00:54,080 --> 00:00:55,720 Speaker 1: you can use right away, all right. And then I'm 14 00:00:55,720 --> 00:00:58,520 Speaker 1: gonna give you my four top supplements that I personally 15 00:00:59,000 --> 00:01:02,280 Speaker 1: have used for a really long time and that yes, 16 00:01:03,000 --> 00:01:07,399 Speaker 1: are based in science and studies. I'm not wasting my money, people, 17 00:01:07,640 --> 00:01:09,840 Speaker 1: and I'm not going to waste yours, nor am I 18 00:01:09,840 --> 00:01:13,119 Speaker 1: going to waste your time. And this is an industry, 19 00:01:13,200 --> 00:01:16,840 Speaker 1: as you will learn if you don't know completely for 20 00:01:16,880 --> 00:01:20,920 Speaker 1: the most part at the start at least unregulated, and 21 00:01:21,040 --> 00:01:25,760 Speaker 1: the claims are ridiculous ridiculous. I mean, let me just 22 00:01:25,880 --> 00:01:31,399 Speaker 1: I just for the sake of giggles, I just googled 23 00:01:31,720 --> 00:01:35,360 Speaker 1: top weight loss supplement, right, and the first thing that 24 00:01:35,440 --> 00:01:40,120 Speaker 1: came up, I love this just one of the lines 25 00:01:40,160 --> 00:01:42,320 Speaker 1: on the page. And it's total scam site, right right, 26 00:01:42,360 --> 00:01:44,039 Speaker 1: you know, the first one that comes up, no surprise, 27 00:01:44,360 --> 00:01:46,560 Speaker 1: And they say we've researched just about all of them 28 00:01:46,640 --> 00:01:50,760 Speaker 1: and to be perfectly honest, companies out are out there 29 00:01:50,760 --> 00:01:54,480 Speaker 1: to rip you off. And guess what, so is this one? 30 00:01:55,560 --> 00:01:59,040 Speaker 1: It is ridiculous. It looks good. Wow, it looks good. 31 00:01:59,040 --> 00:02:00,520 Speaker 1: I'm not gonna give you the name of the website 32 00:02:00,520 --> 00:02:03,720 Speaker 1: because I don't want to give them any advertising. But 33 00:02:03,920 --> 00:02:08,480 Speaker 1: the supplement world is crazy, and it always has been 34 00:02:08,480 --> 00:02:12,239 Speaker 1: and it always probably will be. Okay, let's get right 35 00:02:12,280 --> 00:02:15,640 Speaker 1: to it though. Just the definition of supplement, right, I 36 00:02:15,680 --> 00:02:19,640 Speaker 1: got two for you. Supplement can one be something that 37 00:02:19,720 --> 00:02:24,680 Speaker 1: completes or enhances something else when added to it, So 38 00:02:24,720 --> 00:02:29,520 Speaker 1: that's really important. And then another definition is add an 39 00:02:29,520 --> 00:02:34,800 Speaker 1: extra element or amount to So by definition, supplement is 40 00:02:34,840 --> 00:02:39,600 Speaker 1: trying to enhance something else, not be a magic bullet, 41 00:02:40,360 --> 00:02:43,160 Speaker 1: as so many of them are. It's enhancing and what 42 00:02:43,240 --> 00:02:45,560 Speaker 1: is it enhancing? This is going to come as a 43 00:02:45,560 --> 00:02:48,720 Speaker 1: shock to many of you. A supplement will actually if 44 00:02:48,720 --> 00:02:51,120 Speaker 1: it's if it works, if it has you know, if 45 00:02:51,120 --> 00:02:57,200 Speaker 1: it's efficacious, it's going to enhance diet, an exercise, healthy 46 00:02:57,280 --> 00:03:01,920 Speaker 1: eating and your exercise. And the four supplements that I 47 00:03:01,960 --> 00:03:07,600 Speaker 1: will outline that I use, they do just that they 48 00:03:07,600 --> 00:03:11,400 Speaker 1: don't replace. You know, take this pill and you never 49 00:03:11,480 --> 00:03:15,600 Speaker 1: have to exercise, and that pill will never exist. In 50 00:03:15,639 --> 00:03:18,920 Speaker 1: my opinion, it's not the way the world works. That's 51 00:03:18,960 --> 00:03:23,040 Speaker 1: what I completely believe. And by the way, it could 52 00:03:23,080 --> 00:03:25,680 Speaker 1: be a great movie. I've always thought this that the 53 00:03:25,720 --> 00:03:28,519 Speaker 1: benefits of exercise, the mental all those kind of things 54 00:03:28,560 --> 00:03:30,919 Speaker 1: we get that we don't appreciate and then aren't talked 55 00:03:30,919 --> 00:03:32,919 Speaker 1: about enough. But that's what this show is for, to 56 00:03:33,000 --> 00:03:37,080 Speaker 1: talk about all those things. It's not just about being skinny. 57 00:03:37,120 --> 00:03:39,720 Speaker 1: So if there actually were a pill that did all 58 00:03:39,800 --> 00:03:43,600 Speaker 1: that stuff that everyone hopes it would do, I would 59 00:03:43,720 --> 00:03:51,080 Speaker 1: argue the effects would be catastrophic mentally and physically. So 60 00:03:51,280 --> 00:03:53,760 Speaker 1: it's not gonna happen. All right, that's my opinion. But 61 00:03:53,840 --> 00:03:56,120 Speaker 1: let me give you so those are the two basic 62 00:03:56,240 --> 00:04:01,160 Speaker 1: definite it's a supplement, it's gonna make a tiny change 63 00:04:01,240 --> 00:04:04,040 Speaker 1: and when you add not tiny change, a change, a 64 00:04:04,120 --> 00:04:06,080 Speaker 1: small change, and you can add those up and again 65 00:04:06,120 --> 00:04:08,440 Speaker 1: when I give you my four it will make more sense. 66 00:04:08,640 --> 00:04:12,560 Speaker 1: But here's what you should know. Three points about supplements 67 00:04:12,640 --> 00:04:17,600 Speaker 1: and the government. Okay. Point number one, Federal law does 68 00:04:17,680 --> 00:04:22,159 Speaker 1: not require dietary supplements to be proven safe to f 69 00:04:22,320 --> 00:04:26,080 Speaker 1: d a satisfaction before they are marketed. And if you 70 00:04:26,120 --> 00:04:30,840 Speaker 1: want to watch a great documentary Bigger, Stronger, Faster, it's 71 00:04:30,839 --> 00:04:34,839 Speaker 1: about steroids and performance enhancing drugs. But they also have 72 00:04:34,920 --> 00:04:38,839 Speaker 1: a segment where he creates his own supplement in no time, 73 00:04:38,920 --> 00:04:42,680 Speaker 1: orders from China packages it slaps a label on it. 74 00:04:42,680 --> 00:04:46,599 Speaker 1: It's scary, how easy and quick and unregulated and you 75 00:04:46,640 --> 00:04:51,080 Speaker 1: have no idea what you're getting from many of these supplements, 76 00:04:51,640 --> 00:04:54,400 Speaker 1: and federal law does not require them to be proven safe. 77 00:04:54,720 --> 00:04:58,000 Speaker 1: It's insane. Number two. For most claims made in the 78 00:04:58,080 --> 00:05:01,159 Speaker 1: labeling of dietary supplements, the law does not require the 79 00:05:01,200 --> 00:05:05,800 Speaker 1: manufacturer or seller to prove to FDA satisfaction that the 80 00:05:05,839 --> 00:05:10,120 Speaker 1: claim is accurate or truthful before it appears on the product. 81 00:05:10,839 --> 00:05:15,160 Speaker 1: Say whatever you want, slap that label on. How does 82 00:05:15,200 --> 00:05:18,400 Speaker 1: that work well? Number three? In general, the FDA's role 83 00:05:18,560 --> 00:05:22,320 Speaker 1: with a dietary supplement product begins after the product enters 84 00:05:22,400 --> 00:05:26,919 Speaker 1: the marketplace. That is usually the agency's first opportunity to 85 00:05:27,040 --> 00:05:30,800 Speaker 1: take action against the product that presents a significant or 86 00:05:30,960 --> 00:05:34,279 Speaker 1: unreasonable risk of illness or injury, or that is otherwise 87 00:05:34,400 --> 00:05:38,679 Speaker 1: adulterated or miss branded. You know what the bottom line is, people, 88 00:05:39,880 --> 00:05:42,280 Speaker 1: if they market it enough, they put enough money behind it, 89 00:05:42,360 --> 00:05:45,360 Speaker 1: they make so much money so quickly that the lawsuits 90 00:05:47,120 --> 00:05:51,520 Speaker 1: pale in comparison to the profits. So that's kind of scary. 91 00:05:51,839 --> 00:05:54,799 Speaker 1: It should be. And so when you're reading this stuff, 92 00:05:54,800 --> 00:05:56,880 Speaker 1: and by the way, not to get into in this show, 93 00:05:57,360 --> 00:06:01,640 Speaker 1: but supplements can react with medications. You gotta be careful 94 00:06:01,680 --> 00:06:04,159 Speaker 1: what you put in your mouth. So keep it simple 95 00:06:04,800 --> 00:06:08,000 Speaker 1: and go with what is proven. And I will talk 96 00:06:08,000 --> 00:06:11,800 Speaker 1: about a couple of those. All right. Gosh, it's a 97 00:06:11,800 --> 00:06:15,039 Speaker 1: crazy world, and it just it drives me nuts because again, 98 00:06:15,080 --> 00:06:18,920 Speaker 1: you're wasting your time, you're wasting your money, and that's 99 00:06:18,960 --> 00:06:21,719 Speaker 1: not okay. And there will always be those snake oil 100 00:06:21,760 --> 00:06:25,279 Speaker 1: salesman who are they're slick and they that website I 101 00:06:25,360 --> 00:06:29,680 Speaker 1: just read from it says they're all the other ones 102 00:06:29,720 --> 00:06:32,080 Speaker 1: are rip offs, not them though, Yeah, I guess what 103 00:06:32,440 --> 00:06:35,000 Speaker 1: one of the top ones. Gosh knows what they paid 104 00:06:35,040 --> 00:06:38,640 Speaker 1: to get that listing right. It's crazy. And I always 105 00:06:38,839 --> 00:06:41,000 Speaker 1: give this as an example. Years ago, there used to 106 00:06:41,040 --> 00:06:44,640 Speaker 1: be a radio ad and it was genius for a supplement, 107 00:06:44,680 --> 00:06:49,400 Speaker 1: a weight loss supplement, and it was something where you 108 00:06:49,440 --> 00:06:55,040 Speaker 1: had to take a couple of drops right before dinner. Okay, 109 00:06:55,120 --> 00:06:57,760 Speaker 1: then you would eat dinner, and then you couldn't eat 110 00:06:58,839 --> 00:07:01,919 Speaker 1: anything after you had the drops in the dinner. And 111 00:07:01,960 --> 00:07:04,400 Speaker 1: I think they specified that you had to, you know, 112 00:07:04,480 --> 00:07:07,600 Speaker 1: take them six o'clock something like that. So the pottom 113 00:07:07,600 --> 00:07:11,360 Speaker 1: wine was it was just basically a form of intermittent fasting. 114 00:07:11,760 --> 00:07:13,440 Speaker 1: They were stopping you from me that you're saying it 115 00:07:13,440 --> 00:07:16,520 Speaker 1: wouldn't work if you ate anything after you took the drops, 116 00:07:17,600 --> 00:07:21,560 Speaker 1: then the drops wouldn't work. Sheer genius. I'm sure it 117 00:07:21,600 --> 00:07:27,080 Speaker 1: was sugar water. Stopping eating. It's going to and that's 118 00:07:27,080 --> 00:07:30,960 Speaker 1: the thing most people, myself included, consume most of my 119 00:07:31,080 --> 00:07:34,760 Speaker 1: calories later at night. I try to front load my day, 120 00:07:34,760 --> 00:07:37,440 Speaker 1: and I'm getting better and better at that. But that's 121 00:07:37,480 --> 00:07:39,960 Speaker 1: just the way it is. We're home, you're sitting in 122 00:07:39,960 --> 00:07:45,680 Speaker 1: front of the TV. You're hungry. Okay, So if you 123 00:07:45,840 --> 00:07:53,000 Speaker 1: see the words, groundbreaking, never before seen these type of 124 00:07:53,080 --> 00:07:58,640 Speaker 1: claims before a product that you've never heard of. Yeah, 125 00:07:58,960 --> 00:08:02,400 Speaker 1: it's not going to work. All right, you'll hear about 126 00:08:02,400 --> 00:08:05,720 Speaker 1: that on TV for you read about it on you know, 127 00:08:05,920 --> 00:08:10,000 Speaker 1: in the news. It's not going to be this random 128 00:08:10,040 --> 00:08:14,840 Speaker 1: social media post. People trust me, alright, quick break and 129 00:08:14,880 --> 00:08:16,800 Speaker 1: when we come back and get right into it. Get 130 00:08:16,840 --> 00:08:21,320 Speaker 1: into my four supplements that I've used fifty years old, 131 00:08:21,440 --> 00:08:27,560 Speaker 1: injury free, got lots of lean muscle, no issues. Okay, 132 00:08:27,880 --> 00:08:43,200 Speaker 1: when we come back, my four top supplements. All right, 133 00:08:44,160 --> 00:08:47,960 Speaker 1: So I have been what's the first. So when I 134 00:08:48,040 --> 00:08:53,280 Speaker 1: was a teenager, I took something called Gainers Fuel five thousand. 135 00:08:53,600 --> 00:08:55,880 Speaker 1: I don't even know if that's around. I should google 136 00:08:55,920 --> 00:09:01,079 Speaker 1: it Gainers because I was super skinny, couldn't put on muscle, teenager, 137 00:09:01,520 --> 00:09:04,640 Speaker 1: lifting weights, doing my pushups like I talked about Power 138 00:09:04,679 --> 00:09:06,720 Speaker 1: the Push Up. Great podcast I just did if you 139 00:09:06,720 --> 00:09:10,680 Speaker 1: want to learn about that exercise and just awesome. But yeah, 140 00:09:10,720 --> 00:09:13,160 Speaker 1: I was I was starting to lift weights teenager. I 141 00:09:13,160 --> 00:09:15,200 Speaker 1: wanted to put on muscle, and I took this supple 142 00:09:15,360 --> 00:09:19,040 Speaker 1: did nothing. Now I think it may have had five thousand. 143 00:09:19,360 --> 00:09:22,240 Speaker 1: It was something crazy. So I had weight Gainers Tool there. 144 00:09:22,360 --> 00:09:25,360 Speaker 1: It was to gain weight. I don't know what the 145 00:09:25,600 --> 00:09:28,880 Speaker 1: ingredients were, but it didn't have I'm pretty sure because 146 00:09:28,880 --> 00:09:32,960 Speaker 1: it would have worked. My top supplement, the number one 147 00:09:33,000 --> 00:09:37,800 Speaker 1: supplement that I take, and again, well we'll get to it, 148 00:09:38,080 --> 00:09:45,480 Speaker 1: and that's protein, protein, protein powders, and protein pre made drinks. 149 00:09:45,920 --> 00:09:49,560 Speaker 1: Now I say every time I talk about supplements, I 150 00:09:49,640 --> 00:09:53,800 Speaker 1: preface it by saying it's a supplement. So I get 151 00:09:54,559 --> 00:09:58,240 Speaker 1: my protein from eggs, a lot of eggs. My boys 152 00:09:58,280 --> 00:10:01,200 Speaker 1: as well, we go through and a ridiculous amount of 153 00:10:01,280 --> 00:10:04,080 Speaker 1: eggs every week. There's so many other things that you 154 00:10:04,120 --> 00:10:06,400 Speaker 1: get with the food. And by the way, with supplements, 155 00:10:07,400 --> 00:10:09,640 Speaker 1: there's something about real food when you get into the 156 00:10:09,640 --> 00:10:11,360 Speaker 1: studies and I want to delve into it too deep. 157 00:10:11,400 --> 00:10:13,640 Speaker 1: And by the way, all of the different supplements that 158 00:10:13,720 --> 00:10:15,520 Speaker 1: I talked about here today, I will do separate shows 159 00:10:15,520 --> 00:10:17,320 Speaker 1: on them as well, go deeper into them. So today 160 00:10:17,480 --> 00:10:19,680 Speaker 1: is just giving you kind of the basics on them, 161 00:10:19,880 --> 00:10:21,960 Speaker 1: and then I'll go do a deeper dive in a 162 00:10:22,040 --> 00:10:27,160 Speaker 1: separate show. Okay, But something about food and the nutrients 163 00:10:27,200 --> 00:10:29,800 Speaker 1: and the way they interact you. You can't make, you 164 00:10:30,160 --> 00:10:34,319 Speaker 1: can't create proteins and carbohydrates and fats in a laboratory 165 00:10:34,320 --> 00:10:38,800 Speaker 1: setting and them have the same effects, positive effects on 166 00:10:38,840 --> 00:10:42,400 Speaker 1: our bodies. Just doesn't work. There's something about food, real food, 167 00:10:43,200 --> 00:10:45,760 Speaker 1: that is different. I'll leave it at that. Nature has 168 00:10:45,840 --> 00:10:48,079 Speaker 1: something truly special that we haven't figured out how to 169 00:10:48,120 --> 00:10:50,480 Speaker 1: do in the laboratory. That doesn't mean I'm just busy 170 00:10:50,600 --> 00:10:52,520 Speaker 1: and I want extra protein and I can only eat 171 00:10:52,559 --> 00:10:58,040 Speaker 1: so many eggs and fish, Salmon love, okay, chicken, yes, 172 00:10:58,720 --> 00:11:03,280 Speaker 1: Mediterranean diet lean sources of protein. But I take protein 173 00:11:03,320 --> 00:11:07,000 Speaker 1: shakes for efficacy when I'm busy and just to get 174 00:11:07,000 --> 00:11:10,480 Speaker 1: it in when I don't feel like eating. So to 175 00:11:10,640 --> 00:11:14,000 Speaker 1: do that, I either have or I have some protein 176 00:11:14,080 --> 00:11:17,839 Speaker 1: powder and make a shake, or I have the pre 177 00:11:17,920 --> 00:11:20,320 Speaker 1: made when I'm even lazier and just want to grab 178 00:11:20,400 --> 00:11:23,040 Speaker 1: something and go, or when I'm traveling. Okay, So I'm 179 00:11:23,080 --> 00:11:26,120 Speaker 1: adding protein in that way. And let me talk about 180 00:11:26,160 --> 00:11:30,959 Speaker 1: protein and the r d A. So the r d 181 00:11:31,120 --> 00:11:35,840 Speaker 1: A Recommended dietary Allowance by the Department of Agriculture says 182 00:11:35,880 --> 00:11:39,600 Speaker 1: that we should take roughly point eight grams per kilogram 183 00:11:39,600 --> 00:11:45,359 Speaker 1: of body weight. Okay. I agree with guys like Brad Schoenfeld. Dr. Schoenfeld, 184 00:11:45,400 --> 00:11:46,520 Speaker 1: who I had on a show. And by the way, 185 00:11:46,520 --> 00:11:48,319 Speaker 1: if you haven't heard his show that I did with 186 00:11:48,400 --> 00:11:51,400 Speaker 1: him the interview, there's no one, in my opinion, who 187 00:11:51,640 --> 00:11:54,840 Speaker 1: knows more about muscle building and protein than Dr Schoenfeld. 188 00:11:55,120 --> 00:11:57,000 Speaker 1: So if you haven't heard that podcast, listen to that 189 00:11:57,040 --> 00:12:01,880 Speaker 1: one as well. But we both agree. The research on 190 00:12:01,920 --> 00:12:04,800 Speaker 1: the protein requirements that the RDA uses is based on 191 00:12:04,880 --> 00:12:08,840 Speaker 1: basically the average couch potato, as Dr Schoenfeld puts it, 192 00:12:08,880 --> 00:12:12,360 Speaker 1: and I agree. Okay, So it's not for someone who 193 00:12:12,400 --> 00:12:17,800 Speaker 1: wants to optimize your body composition or if you're training, 194 00:12:17,840 --> 00:12:21,400 Speaker 1: if you're exercising, you you have greater protein requirements. Many 195 00:12:21,440 --> 00:12:24,360 Speaker 1: doctors that will disagree with me, Fine, I disagree. I 196 00:12:24,360 --> 00:12:27,839 Speaker 1: guess what my results speak for themselves personally and as 197 00:12:27,880 --> 00:12:31,160 Speaker 1: well my clients as well. Okay, so we need more, 198 00:12:31,840 --> 00:12:34,679 Speaker 1: So Dr Schoenfeld again, if you haven't heard that podcast, 199 00:12:34,760 --> 00:12:36,800 Speaker 1: you gotta listen to that. Okay. So what does protein 200 00:12:36,840 --> 00:12:41,120 Speaker 1: do for us? First and foremost builds muscle, mino acids, 201 00:12:41,160 --> 00:12:45,480 Speaker 1: protein muscle building talks about that the power of muscle. 202 00:12:45,640 --> 00:12:48,480 Speaker 1: I am fifty. As I said, there's something called sarcopenia. 203 00:12:48,640 --> 00:12:52,480 Speaker 1: We start to lose muscle basically in our thirties slows 204 00:12:52,520 --> 00:12:55,120 Speaker 1: down our metabolism. We gain weight. Not only do we 205 00:12:55,160 --> 00:13:00,240 Speaker 1: gain weight, we lose function. So it is essential we 206 00:13:01,400 --> 00:13:04,160 Speaker 1: maintain as much muscle mass as we can as we 207 00:13:04,200 --> 00:13:07,320 Speaker 1: get older. Okay uh. And there are two ways we 208 00:13:07,360 --> 00:13:10,680 Speaker 1: do that. We lift heavy things and we take in 209 00:13:10,920 --> 00:13:13,959 Speaker 1: enough protein. Okay. And that's why I said it is 210 00:13:14,040 --> 00:13:16,440 Speaker 1: such a disservice to the women when the fear of 211 00:13:16,480 --> 00:13:20,480 Speaker 1: bulk keeps you women who are listening from lifting weights 212 00:13:20,480 --> 00:13:24,000 Speaker 1: for the fear of bulk, you are slowing down your 213 00:13:24,040 --> 00:13:28,360 Speaker 1: metabolism as you age, and you are decreasing your function, 214 00:13:28,440 --> 00:13:31,760 Speaker 1: muscular function, just regular ability to do what you want 215 00:13:31,760 --> 00:13:34,080 Speaker 1: to do as you get older, and the broken hips 216 00:13:34,120 --> 00:13:36,120 Speaker 1: and bones and things like that as you get older. 217 00:13:36,240 --> 00:13:40,000 Speaker 1: Once again, people lifting weights and protein. So that is 218 00:13:40,240 --> 00:13:44,760 Speaker 1: why it's so important protein. And I've i've after I 219 00:13:44,800 --> 00:13:47,800 Speaker 1: got rid of the gainers fuel five thousand, I started 220 00:13:47,800 --> 00:13:51,600 Speaker 1: taking in protein. Okay. Second point, so muscle building. And 221 00:13:51,600 --> 00:13:53,560 Speaker 1: again I'm going through these quick will do separate shows. 222 00:13:53,600 --> 00:13:56,600 Speaker 1: But protein. Protein protein. Protein is if if you want 223 00:13:56,600 --> 00:13:59,280 Speaker 1: to call it my secret weapon, fine, but it is. 224 00:13:59,360 --> 00:14:02,680 Speaker 1: And now I'm doing with my boys, okay, post uh. 225 00:14:02,960 --> 00:14:05,600 Speaker 1: Play a lot of sports and just being healthy and 226 00:14:05,640 --> 00:14:07,360 Speaker 1: I'm getting in their protein every day. They do not 227 00:14:07,480 --> 00:14:13,080 Speaker 1: leave the house for school without it. And secondly, satiety, 228 00:14:13,280 --> 00:14:17,080 Speaker 1: feeling full when you eat protein, not only preserving muscle, 229 00:14:17,080 --> 00:14:20,320 Speaker 1: building muscle, you are going to feel full or longer. 230 00:14:21,760 --> 00:14:25,240 Speaker 1: You're gonna gain less weight because you feel full or longer. 231 00:14:26,160 --> 00:14:31,680 Speaker 1: So build muscle, feel fuller, longer, eat less calories is 232 00:14:31,760 --> 00:14:36,520 Speaker 1: the end of that, right, that is so important. And 233 00:14:36,560 --> 00:14:40,320 Speaker 1: then third, and this is Dr Schoenfeld. Again, I hesitated 234 00:14:40,360 --> 00:14:42,400 Speaker 1: to give you this one because it's a smaller part, 235 00:14:42,480 --> 00:14:45,000 Speaker 1: but it's there. Okay, something I don't really think about, 236 00:14:45,080 --> 00:14:48,400 Speaker 1: but I'm sure it's part of my ability to maintain 237 00:14:48,440 --> 00:14:50,640 Speaker 1: my body composition. And this is what I love, by 238 00:14:50,680 --> 00:14:52,720 Speaker 1: the way, about getting older. For years, when I was 239 00:14:52,720 --> 00:14:54,800 Speaker 1: in my twenties and thirties in this business, people say, oh, 240 00:14:54,800 --> 00:14:56,560 Speaker 1: just wait till you get older, like, you know, in 241 00:14:56,760 --> 00:14:59,120 Speaker 1: a gleeful way, like they couldn't wait till I was, 242 00:14:59,440 --> 00:15:02,520 Speaker 1: you know, achieving my goals. And guess what, because I've 243 00:15:02,520 --> 00:15:04,720 Speaker 1: been doing the same thing and consistent and protein is 244 00:15:04,760 --> 00:15:07,800 Speaker 1: a huge part of that. I'm loving getting older personally. 245 00:15:08,360 --> 00:15:11,000 Speaker 1: So let me give you though, So you got you're 246 00:15:11,040 --> 00:15:16,280 Speaker 1: building and preserving super important metabolically actively and muscle raises 247 00:15:16,320 --> 00:15:17,920 Speaker 1: the only way you can raise. So by the way, 248 00:15:17,920 --> 00:15:19,960 Speaker 1: all many of those supplements that tell you they're gonna burn, 249 00:15:20,640 --> 00:15:23,840 Speaker 1: and there are some medical ones you can take, remember 250 00:15:23,840 --> 00:15:26,080 Speaker 1: fan fan and things like that. There's a cost. So 251 00:15:26,120 --> 00:15:28,320 Speaker 1: if you take something and it's got to be pharmaceutical grade. 252 00:15:28,320 --> 00:15:31,480 Speaker 1: Listen their bodybuilders. They take stuff and there's a cost 253 00:15:32,240 --> 00:15:34,960 Speaker 1: if it actually works. And again you need a prescription 254 00:15:35,040 --> 00:15:37,480 Speaker 1: for that stuff. There's nothing you can buy over the counter. 255 00:15:37,600 --> 00:15:43,680 Speaker 1: When it comes to weight loss. That is a magic bullet. Nothing, okay, 256 00:15:43,880 --> 00:15:47,640 Speaker 1: except one of my one one of my supplements will 257 00:15:47,680 --> 00:15:49,800 Speaker 1: will help with that. But different Okay, there was no 258 00:15:49,880 --> 00:15:52,400 Speaker 1: magic bullet. But here you go. So a third kind 259 00:15:52,400 --> 00:15:55,360 Speaker 1: of you got building and preserving muscle. You've got feeling 260 00:15:55,400 --> 00:15:57,840 Speaker 1: full or longer sotiety. And then the third one I'm 261 00:15:57,840 --> 00:16:00,720 Speaker 1: gonna read. It's the thermic effect. Okay, thermic effect of 262 00:16:01,120 --> 00:16:04,000 Speaker 1: of food and of protein. And here's a quote from 263 00:16:04,080 --> 00:16:07,840 Speaker 1: Dr Schoenfeld. Because it just encapsulates it perfectly. A protein 264 00:16:07,920 --> 00:16:12,560 Speaker 1: rich diet also confers specific metabolic benefits. For one, a 265 00:16:12,640 --> 00:16:16,160 Speaker 1: large percentage of calories from protein are burned off in 266 00:16:16,160 --> 00:16:20,440 Speaker 1: the digestion process. Okay, this is a phenomenon called the 267 00:16:20,440 --> 00:16:23,080 Speaker 1: thermic effect of food to e F. Of all the 268 00:16:23,120 --> 00:16:27,000 Speaker 1: macro nutrients, protein has the highest thermic effect, burning off 269 00:16:27,040 --> 00:16:31,400 Speaker 1: approximately of the calories consumed. In comparison, only about eight 270 00:16:31,400 --> 00:16:35,160 Speaker 1: percent of the calories from carbs are burned off in digestion. 271 00:16:35,440 --> 00:16:39,080 Speaker 1: The thermic effect of dietary fat is minimal when the 272 00:16:39,120 --> 00:16:41,800 Speaker 1: t e F is factored into a mixed meal. Higher 273 00:16:41,800 --> 00:16:46,600 Speaker 1: intakes of protein can as much as double post prandial thermogenesis. 274 00:16:46,600 --> 00:16:48,640 Speaker 1: So that's after you eat. It's a great term. I've 275 00:16:48,640 --> 00:16:52,080 Speaker 1: always loved that, post prandial thermogenesis. How much you burn? 276 00:16:52,120 --> 00:16:56,480 Speaker 1: How many colories you burn after eating? Okay, leaving fewer 277 00:16:56,560 --> 00:17:01,440 Speaker 1: calories available to be stored as fat. You need to 278 00:17:01,480 --> 00:17:06,800 Speaker 1: eat adequate amounts of protein. Okay. Now. Dr Schoenfeld says, 279 00:17:06,880 --> 00:17:10,680 Speaker 1: if you're super active, and I love this great say 280 00:17:10,720 --> 00:17:14,480 Speaker 1: how much basically the weight you your ideal weight that 281 00:17:14,560 --> 00:17:18,320 Speaker 1: you want to be. He says about a gram per pounds, 282 00:17:18,359 --> 00:17:20,720 Speaker 1: So my ideal weight on a couple of pounds heavier. 283 00:17:20,800 --> 00:17:23,280 Speaker 1: Right now it's winter, I've got a couple of pounds 284 00:17:23,320 --> 00:17:26,399 Speaker 1: to to lose, especially when I start raising again. But 285 00:17:26,560 --> 00:17:28,760 Speaker 1: let's call my ideal weight that I want to get 286 00:17:28,800 --> 00:17:32,480 Speaker 1: down to right around Okay, So he's gonna say about 287 00:17:32,480 --> 00:17:35,360 Speaker 1: a hundred and seventy five protein per day. Now, that's 288 00:17:35,359 --> 00:17:38,560 Speaker 1: a lot if your bodybuilder things like that different, but 289 00:17:38,720 --> 00:17:43,680 Speaker 1: somewhere around that, somewhere around that, depending how active you are. Okay. Now, 290 00:17:43,720 --> 00:17:48,080 Speaker 1: if I go by the formula the point eight per kilogram, 291 00:17:49,040 --> 00:17:54,480 Speaker 1: that's like sixty three sixty three grams of protein. That's 292 00:17:54,480 --> 00:17:59,359 Speaker 1: not enough for me. I'm gonna be more in the Okay, 293 00:17:59,440 --> 00:18:02,119 Speaker 1: somewhere around there, So you can experiment with that. I 294 00:18:02,119 --> 00:18:04,520 Speaker 1: will talk more about that in a separate show. But 295 00:18:05,960 --> 00:18:09,719 Speaker 1: at least half your body weight, at least half your 296 00:18:09,720 --> 00:18:11,720 Speaker 1: body weight in grahams of protein per day, spread out 297 00:18:11,760 --> 00:18:15,000 Speaker 1: throughout the day, by the way, Okay, all right, gotta 298 00:18:15,080 --> 00:18:18,560 Speaker 1: keep moving here. So protein, protein, protein. We'll talk much 299 00:18:18,560 --> 00:18:21,160 Speaker 1: more about that, and I have another episodes again listen 300 00:18:21,160 --> 00:18:23,040 Speaker 1: to the one with Dr Schoenfeld. We talked about that 301 00:18:23,800 --> 00:18:26,720 Speaker 1: second one. And I'm doing this in order of importance 302 00:18:27,000 --> 00:18:31,119 Speaker 1: for me. So protein the most important supplement, the powders 303 00:18:31,240 --> 00:18:33,639 Speaker 1: and the shakes. Okay, again, I get it in with 304 00:18:33,680 --> 00:18:35,960 Speaker 1: my real food first and foremost. But I can't possibly 305 00:18:35,960 --> 00:18:38,240 Speaker 1: get enough through that way. And I love taking a 306 00:18:38,280 --> 00:18:41,000 Speaker 1: protein shake right after I work out, right after I 307 00:18:41,040 --> 00:18:42,840 Speaker 1: have a hard workout. Give it to my boys after 308 00:18:42,880 --> 00:18:47,040 Speaker 1: they're tough tough workouts. Okay, it works, works for me. Oh, 309 00:18:47,080 --> 00:18:48,960 Speaker 1: by the way, what kind does not matter to me? 310 00:18:49,000 --> 00:18:51,760 Speaker 1: That second level stuff? Did it podcast recently about that? 311 00:18:52,080 --> 00:18:54,119 Speaker 1: Don't get bogged down in should it be way protein? 312 00:18:54,119 --> 00:18:56,800 Speaker 1: Should How are you possibly going to only eat way protein? 313 00:18:57,000 --> 00:19:00,000 Speaker 1: If you're getting in a hundred and fifty mix it up? 314 00:19:00,720 --> 00:19:03,800 Speaker 1: Doesn't really matter unless you're like a professional bodybuilder. And 315 00:19:03,880 --> 00:19:07,760 Speaker 1: even then, the goal first and foremost to get in 316 00:19:08,000 --> 00:19:11,240 Speaker 1: enough consistently every day. Don't get bogged down in the 317 00:19:11,320 --> 00:19:16,680 Speaker 1: second level stuff. Uh. Second supplement for me caffeine my coffee, 318 00:19:18,240 --> 00:19:21,040 Speaker 1: not living without it, and for good reason. Let me 319 00:19:21,080 --> 00:19:25,680 Speaker 1: give you a couple, all right, so many reasons now, 320 00:19:25,720 --> 00:19:31,520 Speaker 1: like everything else, caffeine moderation. Okay, but caffeine was banned 321 00:19:31,800 --> 00:19:34,000 Speaker 1: at certain levels in the Olympics to show you it 322 00:19:34,040 --> 00:19:37,880 Speaker 1: is an ergogenic aide. Aergo genic aid means it improves performance. 323 00:19:38,280 --> 00:19:41,320 Speaker 1: So if you're an athlete, even a recreational athlete, and 324 00:19:41,320 --> 00:19:43,520 Speaker 1: I'll get in again, I'll do a separate show completely 325 00:19:43,520 --> 00:19:46,960 Speaker 1: on caffeine. You may may sound like I'm on a 326 00:19:47,040 --> 00:19:50,520 Speaker 1: lot right now, I'm in a little bit. Uh, it 327 00:19:50,600 --> 00:19:55,040 Speaker 1: doesn't matter. If you are someone who exercises, caffeine will 328 00:19:55,040 --> 00:19:57,879 Speaker 1: help you achieve your goals in several ways. Let me 329 00:19:57,880 --> 00:20:01,640 Speaker 1: give you them quickly. Okay, So ergogenic gate, it improves performance. 330 00:20:01,640 --> 00:20:04,479 Speaker 1: And I always talk about the extremes, right, doing iron 331 00:20:04,480 --> 00:20:08,359 Speaker 1: Man's personally ultramarrathons, we learn. My job is to do 332 00:20:08,400 --> 00:20:10,800 Speaker 1: the stuff that you don't have to do, and we 333 00:20:11,000 --> 00:20:14,760 Speaker 1: learn from the extremes. Right. So if it's being banned 334 00:20:14,760 --> 00:20:17,399 Speaker 1: at certain levels in the Olympics, didn't that tell you 335 00:20:17,480 --> 00:20:20,240 Speaker 1: something that it that it's that it's it's doing something, 336 00:20:21,000 --> 00:20:25,600 Speaker 1: it has efficacy, it's working. Right. So one of the 337 00:20:25,680 --> 00:20:30,760 Speaker 1: reasons it delays the onset of fatigue, You're gonna exercise longer. 338 00:20:31,680 --> 00:20:35,280 Speaker 1: So a cup of coffee, a cup of tea before 339 00:20:35,320 --> 00:20:38,359 Speaker 1: you get on your treadmill, your elliptical, going for your walk, 340 00:20:39,200 --> 00:20:43,280 Speaker 1: it's gonna do two things, well three things. Uh, You're 341 00:20:43,320 --> 00:20:49,359 Speaker 1: going to potentially exercise longer, and then there is a 342 00:20:49,400 --> 00:20:53,479 Speaker 1: reduction in skeletal muscle pain and forced sensation. Okay, So 343 00:20:53,520 --> 00:20:56,080 Speaker 1: that leads to a reduction in the perception of effort 344 00:20:56,119 --> 00:21:03,040 Speaker 1: during exercise. Okay. That influences your motivation to sustain effort longer, 345 00:21:04,560 --> 00:21:10,440 Speaker 1: so the effort doesn't feel as hard. Okay, it delays fatigue. 346 00:21:10,720 --> 00:21:14,560 Speaker 1: That's why endurance athletes take it. You will find caffeine 347 00:21:14,720 --> 00:21:22,359 Speaker 1: in gels, in different drinks. Certain athletes will have caffeine pills. Okay, 348 00:21:22,400 --> 00:21:25,000 Speaker 1: And again I'm gonna do a whole another show, like 349 00:21:26,200 --> 00:21:28,240 Speaker 1: you know, if you are someone who really is trying 350 00:21:28,280 --> 00:21:30,320 Speaker 1: to compete in things like that, we'll talk about that, 351 00:21:30,560 --> 00:21:32,720 Speaker 1: but for now, I just want to give you the basics, Okay, 352 00:21:34,359 --> 00:21:37,920 Speaker 1: the basics on it. Okay. Studies also show the coffee 353 00:21:37,960 --> 00:21:44,000 Speaker 1: and caffeine improves numerous aspects of brain function, memory, mood, 354 00:21:44,200 --> 00:21:48,360 Speaker 1: your energy levels again, and your reaction times. So it's 355 00:21:48,359 --> 00:21:53,160 Speaker 1: a central nervous It stimulates your central nervous system. It's 356 00:21:53,160 --> 00:21:55,880 Speaker 1: getting you alert, do all the things you want right 357 00:21:55,880 --> 00:22:00,600 Speaker 1: before exercise, right and now. There's amazing research and I 358 00:22:00,600 --> 00:22:04,520 Speaker 1: think it's obviously connected to the exercise and similar um causes. 359 00:22:05,280 --> 00:22:08,800 Speaker 1: But caffeine has been shown and is being shown more 360 00:22:08,840 --> 00:22:12,080 Speaker 1: and more more studies on it supporting that it may 361 00:22:12,160 --> 00:22:16,320 Speaker 1: lower your risk of getting things like Alzheimer's and Parkinson's. Okay, 362 00:22:17,080 --> 00:22:23,399 Speaker 1: and finally caffeine, coffee appears to be protective against certain 363 00:22:23,440 --> 00:22:29,000 Speaker 1: cancers liver and colo rectal cancer as well. Okay, so 364 00:22:29,080 --> 00:22:32,440 Speaker 1: that's coffee too, by the way. So I'm gonna say 365 00:22:32,520 --> 00:22:35,640 Speaker 1: coffee and caffeine, we're gonna use those interchangeably right now. 366 00:22:36,040 --> 00:22:38,640 Speaker 1: But when I'm talking about those type of things, the 367 00:22:39,480 --> 00:22:44,200 Speaker 1: lower risk of Alzheimer's and Parkinson's and cancer, they're using coffee. 368 00:22:44,200 --> 00:22:47,960 Speaker 1: But obviously the caffeine is connected, and coffee is my 369 00:22:48,440 --> 00:22:51,440 Speaker 1: delivery system for caffeine. Trying to drink a little more tea. 370 00:22:51,520 --> 00:22:54,040 Speaker 1: My wife drinks tea. There's great research read the blue zones, 371 00:22:54,119 --> 00:22:56,080 Speaker 1: things like that, I should drink more green tea. I 372 00:22:56,119 --> 00:22:58,320 Speaker 1: will try to drink more green tea. Right now, I'm 373 00:22:58,359 --> 00:23:02,159 Speaker 1: drinking coffee. I love my coffee. All right. You know, 374 00:23:02,359 --> 00:23:04,200 Speaker 1: one more quick break and we come back and give 375 00:23:04,200 --> 00:23:05,840 Speaker 1: you the final two. So we got you gotta take 376 00:23:05,880 --> 00:23:09,240 Speaker 1: your protein, you gotta take your caffeine, and I'm gonna 377 00:23:09,240 --> 00:23:11,840 Speaker 1: give you one more en. So you got caffeine, you 378 00:23:11,920 --> 00:23:18,120 Speaker 1: got protein. One more ean. I'm annoying myself. Uh and 379 00:23:18,160 --> 00:23:21,040 Speaker 1: then uh, then there's one other fourth one. Okay, one 380 00:23:21,040 --> 00:23:30,600 Speaker 1: more break. We'll be right back, and we are back. Okay, 381 00:23:31,760 --> 00:23:36,120 Speaker 1: So let me just one more time reiterate how important 382 00:23:36,680 --> 00:23:40,879 Speaker 1: caffeine coffee tea. Getting your caffeine in before your workout 383 00:23:40,880 --> 00:23:43,720 Speaker 1: is going to improve just about everything you wanted to 384 00:23:43,800 --> 00:23:46,840 Speaker 1: improve in your workout in your exercise program. Oh and 385 00:23:46,840 --> 00:23:49,720 Speaker 1: I forgot one really important one. It helps burn fat. 386 00:23:49,840 --> 00:23:52,520 Speaker 1: I don't I forget that. So when durance athletes take 387 00:23:52,560 --> 00:23:54,840 Speaker 1: it for all those reasons I already outlined, plus the 388 00:23:54,840 --> 00:23:58,439 Speaker 1: fact that it spares your carbohydrates, so it's a fancy 389 00:23:58,480 --> 00:24:01,359 Speaker 1: way of saying it mobilizes fatty acids. So when you 390 00:24:01,440 --> 00:24:05,159 Speaker 1: take in caffeine before exercise, fat is actually not. You know, 391 00:24:05,320 --> 00:24:08,320 Speaker 1: carbohydrates are the most available source. That's what we burned 392 00:24:08,400 --> 00:24:11,639 Speaker 1: first to a whole show on that too. But it 393 00:24:11,720 --> 00:24:14,800 Speaker 1: mobilizes your free fatty acids. It allows you to use 394 00:24:16,040 --> 00:24:18,720 Speaker 1: fat as a fuel sooner. So that's a really good thing, 395 00:24:18,800 --> 00:24:21,080 Speaker 1: whether you're an endurance athlete or someone who wants to 396 00:24:21,480 --> 00:24:24,000 Speaker 1: lose weight print fat. So there you go. Oh my gosh, 397 00:24:24,480 --> 00:24:27,080 Speaker 1: caffeine protein. Okay, and here's the third one. And this 398 00:24:27,160 --> 00:24:30,480 Speaker 1: is a distant third, and I've gone on and off 399 00:24:30,600 --> 00:24:33,359 Speaker 1: of this, but I may get back on it. I 400 00:24:33,400 --> 00:24:35,600 Speaker 1: have been taking a little bit more over the past 401 00:24:35,640 --> 00:24:38,480 Speaker 1: couple of years creatine, Okay, especially if you have teenagers. 402 00:24:38,520 --> 00:24:40,640 Speaker 1: I took this when I was younger. I just want 403 00:24:40,640 --> 00:24:42,800 Speaker 1: to throw this out there because that truly falls into 404 00:24:42,840 --> 00:24:46,439 Speaker 1: that world of supplement, right, protein, caffeine, But this is 405 00:24:46,480 --> 00:24:49,560 Speaker 1: something you go to the store, you're you know, supplement store, 406 00:24:50,040 --> 00:24:51,600 Speaker 1: and I just I need to throw it in here 407 00:24:51,600 --> 00:24:54,480 Speaker 1: because it does work. It is one of the most 408 00:24:54,560 --> 00:24:59,160 Speaker 1: popular and widely researched natural supplements. Okay, so a lot 409 00:24:59,160 --> 00:25:01,160 Speaker 1: of people say, oh, is good. Is about No, It's 410 00:25:01,200 --> 00:25:04,280 Speaker 1: been researched to death. Okay. It is a substance that 411 00:25:04,359 --> 00:25:06,680 Speaker 1: is found naturally in your muscle cells. People. It helps 412 00:25:06,680 --> 00:25:10,680 Speaker 1: your muscles produce energy. And uh, it is made naturally 413 00:25:10,880 --> 00:25:14,480 Speaker 1: in your kidneys, liver, and pancreas. Okay. You can also 414 00:25:14,560 --> 00:25:18,200 Speaker 1: get you are getting creatine naturally from different kinds of food, 415 00:25:18,440 --> 00:25:24,359 Speaker 1: mostly red meat, but pork, poultry, and fish. Okay. But 416 00:25:24,520 --> 00:25:29,359 Speaker 1: creatine helps you build muscle. Creating also can help improve 417 00:25:29,359 --> 00:25:31,760 Speaker 1: sports performance in another way. So it's really quick. I 418 00:25:31,760 --> 00:25:34,119 Speaker 1: don't want to get into the weeds on this with 419 00:25:34,200 --> 00:25:39,960 Speaker 1: the exercise fizz, but it's going to build muscle and strength. Okay, 420 00:25:40,080 --> 00:25:43,679 Speaker 1: it is an energy source. Okay. And let me just 421 00:25:43,760 --> 00:25:46,160 Speaker 1: read you one study that will help kind of clarify 422 00:25:46,160 --> 00:25:48,240 Speaker 1: a little bit. The name of the study is Creatine 423 00:25:48,240 --> 00:25:53,080 Speaker 1: Supplementation with specific view to Exercise sports Performance. Okay, And 424 00:25:53,080 --> 00:25:55,320 Speaker 1: this was in the Journal of the International Society of 425 00:25:55,320 --> 00:25:59,960 Speaker 1: Sports Nutrition July two thousand twelve. And they say supplement 426 00:26:00,040 --> 00:26:04,760 Speaker 1: tation with creating has regularly shown to increase strength, fat 427 00:26:04,800 --> 00:26:10,680 Speaker 1: free mass, that's important. And muscle morphology morphology that word 428 00:26:11,280 --> 00:26:16,000 Speaker 1: with concurrent heavy resistance training more than resistance training alone. Okay. 429 00:26:16,040 --> 00:26:18,320 Speaker 1: So if you're lifting weights and we all should be 430 00:26:18,440 --> 00:26:21,320 Speaker 1: prehab versus rehab another podcast you should listen to if 431 00:26:21,359 --> 00:26:24,520 Speaker 1: you have not already, you're gonna get better results with 432 00:26:24,560 --> 00:26:27,640 Speaker 1: some creatine. Okay. It's a powder for the most part. 433 00:26:27,680 --> 00:26:30,359 Speaker 1: You can taken in different forms. I've taken a powder form. Uh. 434 00:26:30,400 --> 00:26:33,200 Speaker 1: And finally, in that same study, they say creating maybe 435 00:26:33,200 --> 00:26:35,920 Speaker 1: of benefit in other modes of exercise, such as high 436 00:26:35,920 --> 00:26:39,960 Speaker 1: intensity sprints or endurance training. Now, endurance training, that's that's 437 00:26:40,000 --> 00:26:42,960 Speaker 1: getting out there with the studies. But it is a 438 00:26:43,280 --> 00:26:47,280 Speaker 1: if you're if you're a sprinter, if you are a powerlifter, 439 00:26:47,800 --> 00:26:52,000 Speaker 1: those types of exercise that rely upon very fast twitch 440 00:26:52,119 --> 00:26:57,120 Speaker 1: muscle fibers, quick sources of energy a t P we're 441 00:26:57,119 --> 00:26:59,679 Speaker 1: talking about here, and again, don't want to get too 442 00:26:59,720 --> 00:27:02,680 Speaker 1: deep in of that or at all. Um, it's gonna help, 443 00:27:03,840 --> 00:27:06,920 Speaker 1: It's gonna help. Okay. So that is a true supplement, 444 00:27:06,920 --> 00:27:08,280 Speaker 1: and that's why I wanted to throw it in here. 445 00:27:08,280 --> 00:27:10,640 Speaker 1: And again I go on and off it. I don't 446 00:27:10,800 --> 00:27:13,320 Speaker 1: if I'm taking my protein everybody, and I'm taking my 447 00:27:13,560 --> 00:27:17,040 Speaker 1: caffeine and the fourth one I'll give you then creatine, 448 00:27:17,359 --> 00:27:20,520 Speaker 1: it's gonna it's gonna be that little added extra. Let 449 00:27:20,520 --> 00:27:22,520 Speaker 1: me say this. I had a brother who used to 450 00:27:22,520 --> 00:27:25,680 Speaker 1: take creatine and he didn't really exercise. And guess what 451 00:27:25,800 --> 00:27:29,240 Speaker 1: doesn't work if you're not eating healthy and you're not 452 00:27:29,640 --> 00:27:33,080 Speaker 1: lifting weights and being consistent with both. And I could 453 00:27:33,119 --> 00:27:35,800 Speaker 1: really see a difference with the creatine, not much. But 454 00:27:35,920 --> 00:27:37,760 Speaker 1: that's why I threw it in here. That's why it 455 00:27:37,840 --> 00:27:42,120 Speaker 1: is a true supplement. Okay, So you know you're gonna 456 00:27:42,119 --> 00:27:45,439 Speaker 1: take a couple of teaspoonfuls. They We'll talk more on 457 00:27:45,480 --> 00:27:49,000 Speaker 1: the separate podcast about loading phase if that's necessary. Or not. 458 00:27:49,119 --> 00:27:51,280 Speaker 1: But and I even saw a listen there there was 459 00:27:51,320 --> 00:27:53,919 Speaker 1: an infomercial for creatine and I thought, oh my gosh, 460 00:27:53,920 --> 00:27:55,960 Speaker 1: and that was kind of cool. It wasn't a weight 461 00:27:56,000 --> 00:27:59,760 Speaker 1: loss thing, but it was still kind of snake oily, 462 00:28:00,320 --> 00:28:03,800 Speaker 1: you know, type of of infomercial. But this one was 463 00:28:03,840 --> 00:28:08,879 Speaker 1: good because it works. Creating works, so research to death safe, 464 00:28:09,240 --> 00:28:11,520 Speaker 1: you're eating it, you're getting it in different forms of 465 00:28:11,560 --> 00:28:14,600 Speaker 1: food already. It is going to help you build muscle. 466 00:28:15,280 --> 00:28:18,320 Speaker 1: It is going to help you if you are a 467 00:28:18,320 --> 00:28:21,960 Speaker 1: an athlete, a recreational athlete, tennis, those type of sports, 468 00:28:22,480 --> 00:28:24,520 Speaker 1: five K runner, and again we can get into the 469 00:28:24,560 --> 00:28:28,960 Speaker 1: endurance training. Don't want to but quick fast, explosive sports 470 00:28:29,400 --> 00:28:34,760 Speaker 1: lifting heavier amounts of weight. Creating works. Okay, So there's 471 00:28:34,760 --> 00:28:38,920 Speaker 1: your EANs. You've got protein, you've got caffeine, and you've 472 00:28:38,960 --> 00:28:44,800 Speaker 1: got creatine. All three studies, science proven to work. Canna 473 00:28:44,800 --> 00:28:47,600 Speaker 1: help you build muscle, gonna help you be your optimal 474 00:28:48,000 --> 00:28:53,440 Speaker 1: body composition, strength, okay, the ability to do what you 475 00:28:53,480 --> 00:28:55,160 Speaker 1: want to do for as long as you want to 476 00:28:55,200 --> 00:28:58,000 Speaker 1: do it. And that's what it's I haven't talked really 477 00:28:58,040 --> 00:29:00,760 Speaker 1: about weight loss much here at all than sotiety and 478 00:29:00,800 --> 00:29:04,800 Speaker 1: things like that because it's about building our strongest, healthiest bodies. 479 00:29:05,240 --> 00:29:09,280 Speaker 1: Protein does that, Caffeine helps with that, and creatine can 480 00:29:09,320 --> 00:29:13,320 Speaker 1: truly be that extra push when you've done. Listen, if 481 00:29:13,320 --> 00:29:15,680 Speaker 1: you do the creatine, you don't do the protein, really 482 00:29:15,680 --> 00:29:19,040 Speaker 1: not gonna work. You gotta be because creatine is not 483 00:29:19,040 --> 00:29:20,840 Speaker 1: going to really build that. If you don't get adequate 484 00:29:20,920 --> 00:29:23,760 Speaker 1: amount of protein, you're not gonna have the building blocks 485 00:29:23,840 --> 00:29:25,800 Speaker 1: for the muscle. So that's a great way, and that's 486 00:29:25,800 --> 00:29:29,760 Speaker 1: why it's third in my list. Protein first, and caffeine 487 00:29:29,800 --> 00:29:32,240 Speaker 1: to really get you working out, feeling good about those workouts, 488 00:29:32,240 --> 00:29:36,440 Speaker 1: pumped up, you know, all those other health benefits as well. Coffee, 489 00:29:36,480 --> 00:29:38,560 Speaker 1: by the way, is the delivery system for many of that. 490 00:29:38,600 --> 00:29:42,360 Speaker 1: The studies have been done on that. And then creatine. Okay, 491 00:29:42,720 --> 00:29:47,520 Speaker 1: final one, Final one, it's gonna be shocking anyone. Anyone 492 00:29:47,560 --> 00:29:49,280 Speaker 1: want to venture a guess what My fourth one is 493 00:29:50,240 --> 00:29:54,640 Speaker 1: multi vitamin. I just I was gonna make it three 494 00:29:54,680 --> 00:29:57,520 Speaker 1: because it's it's like, really is that that's the ending, 495 00:29:57,640 --> 00:30:01,360 Speaker 1: that's the exclamation point. But it is because it goes 496 00:30:01,400 --> 00:30:04,760 Speaker 1: to supplements and the definition of supplements. Okay, I mean 497 00:30:05,320 --> 00:30:08,280 Speaker 1: read it one more time. Something that completes or enhances 498 00:30:08,320 --> 00:30:11,080 Speaker 1: something else when added to it. So we're really busy. 499 00:30:11,240 --> 00:30:13,840 Speaker 1: And as much as I try to eat as healthy 500 00:30:13,920 --> 00:30:17,880 Speaker 1: and balanced a diet as possible, their gaps. I'm missing 501 00:30:17,920 --> 00:30:21,880 Speaker 1: certain things. And holy smokes, people if taking that pill, 502 00:30:22,120 --> 00:30:25,400 Speaker 1: if we can't do that, And I'm gonna throw my 503 00:30:25,440 --> 00:30:27,280 Speaker 1: wife under the bus because I put out the vitamins 504 00:30:27,320 --> 00:30:29,479 Speaker 1: for everything in the morning, shocking right for my kids 505 00:30:29,800 --> 00:30:32,680 Speaker 1: and my wife, and she does drink tea, and I 506 00:30:32,680 --> 00:30:35,600 Speaker 1: would put it right next to her tea, and oftentimes 507 00:30:35,600 --> 00:30:37,720 Speaker 1: she would go to work and that vitamin was still 508 00:30:37,720 --> 00:30:41,160 Speaker 1: sitting there and I wanted to get in the car, 509 00:30:43,600 --> 00:30:48,120 Speaker 1: take your vitamins, take of multi vitamin. It's to fill 510 00:30:48,160 --> 00:30:53,360 Speaker 1: in the gaps. It is the absolute definition of a supplement. 511 00:30:54,920 --> 00:30:57,520 Speaker 1: When we can't get or don't get what we need, 512 00:30:58,440 --> 00:31:01,280 Speaker 1: that's it. And it's not gonna hurt me. And that's 513 00:31:01,680 --> 00:31:05,160 Speaker 1: kind of what I look for in supplements too. I 514 00:31:05,200 --> 00:31:09,600 Speaker 1: don't want any negative side effects protein and we can 515 00:31:09,640 --> 00:31:11,400 Speaker 1: talk about that. I will talk about that in the 516 00:31:11,400 --> 00:31:14,240 Speaker 1: separate show. The myth about too much and kidney function 517 00:31:14,280 --> 00:31:17,840 Speaker 1: all that stuff. But you want things not to have 518 00:31:18,040 --> 00:31:21,040 Speaker 1: not to hurt me, Okay, And that's when you get 519 00:31:21,080 --> 00:31:25,479 Speaker 1: into the pharmaceutical grade things supplements, and I'm gonna call 520 00:31:25,480 --> 00:31:28,320 Speaker 1: them supplements, but you know, then there's gonna be a cost. Okay, 521 00:31:29,440 --> 00:31:32,200 Speaker 1: So there you go for if you do those things, 522 00:31:32,280 --> 00:31:35,360 Speaker 1: if you take in enough protein, if you use caffeine 523 00:31:35,400 --> 00:31:39,240 Speaker 1: to help fuel at your workouts, and and get those 524 00:31:39,280 --> 00:31:43,200 Speaker 1: positive benefits from coffee and the nutrients, antioxidants. They even 525 00:31:43,200 --> 00:31:46,680 Speaker 1: talk about that, But antioxidants, I should you know again 526 00:31:46,720 --> 00:31:50,880 Speaker 1: when I do a separate podcast and we'll talk about that. Antioxidants. 527 00:31:50,920 --> 00:31:53,040 Speaker 1: Most people, by the way, get the majority of their 528 00:31:53,080 --> 00:31:57,880 Speaker 1: antioxidants from coffee, not from fruits and vegetables. But I'll 529 00:31:57,920 --> 00:32:01,000 Speaker 1: talk about that in the separate show. All right, Getting 530 00:32:01,120 --> 00:32:05,680 Speaker 1: enough protein, use caffeine, health benefits. If you want that 531 00:32:05,760 --> 00:32:08,120 Speaker 1: little extra, if you're doing enough, if you're like you're 532 00:32:08,160 --> 00:32:12,160 Speaker 1: you're getting it, you're eating your protein, you're working out frequently, 533 00:32:12,200 --> 00:32:13,880 Speaker 1: you go, I want that little bit. I really want 534 00:32:13,880 --> 00:32:16,680 Speaker 1: to look as good as I can, and I want 535 00:32:16,840 --> 00:32:18,800 Speaker 1: I want to improve my you know, tennis game i'm 536 00:32:18,840 --> 00:32:22,840 Speaker 1: being competitive or whatever, sport, basketball, you're playing something five 537 00:32:22,920 --> 00:32:28,040 Speaker 1: K runner, Some creatine can help, Okay, can help. Won't 538 00:32:28,040 --> 00:32:30,760 Speaker 1: be the magic bullet. It can help. And then vitamin 539 00:32:31,280 --> 00:32:33,520 Speaker 1: Oh my gosh, it can it be easier to swallow 540 00:32:33,520 --> 00:32:37,959 Speaker 1: a vitamin every morning? And that's it. Four top supplements. 541 00:32:38,600 --> 00:32:43,240 Speaker 1: And once again, I am living proof that utilizing these 542 00:32:43,240 --> 00:32:48,120 Speaker 1: four things works. I'm not superman. I had those injuries 543 00:32:48,120 --> 00:32:50,479 Speaker 1: when I was a kid, couldn't run, shin splints, all 544 00:32:50,520 --> 00:32:54,560 Speaker 1: those things. So I'm most proud of the fact that 545 00:32:54,640 --> 00:32:56,880 Speaker 1: I'm at fifty still doing everything I want to do 546 00:32:57,160 --> 00:32:59,480 Speaker 1: because I do all the little things, the excessive moderation, 547 00:33:00,760 --> 00:33:03,400 Speaker 1: and you can too. And it's not super expensive. And 548 00:33:03,440 --> 00:33:05,840 Speaker 1: you can find a protein. There's so many different options today, 549 00:33:05,840 --> 00:33:08,560 Speaker 1: find what you like. Took me like thirty powders to 550 00:33:08,560 --> 00:33:12,120 Speaker 1: get one, my wife liked. My kids one does strawberry, 551 00:33:12,160 --> 00:33:21,960 Speaker 1: the other does chocolate shakes. But that's it your experiment. Okay, protein, caffeine, creatine, 552 00:33:21,960 --> 00:33:24,240 Speaker 1: if you want to take in your multi vitamin and 553 00:33:24,320 --> 00:33:28,560 Speaker 1: you will be on your way to the healthiest body 554 00:33:28,600 --> 00:33:31,280 Speaker 1: you can you can have, and that's my goal. That's 555 00:33:31,280 --> 00:33:33,760 Speaker 1: what this show is about. Look better, feel better, live longer. 556 00:33:34,400 --> 00:33:37,520 Speaker 1: You can do it. You have control. We control three things. 557 00:33:37,560 --> 00:33:41,360 Speaker 1: Say with me, if you've watched list watched I need 558 00:33:41,400 --> 00:33:49,160 Speaker 1: more caffeine Uh. If you've listened to the podcast enough, 559 00:33:49,400 --> 00:33:51,800 Speaker 1: you know what I'm gonna say now, because it's just 560 00:33:52,080 --> 00:33:54,920 Speaker 1: it's true. We control three things. What we put in 561 00:33:54,920 --> 00:33:59,080 Speaker 1: our mouths, how much we move, and equally, if not 562 00:33:59,080 --> 00:34:01,920 Speaker 1: more important, are at a twoes. And that's amazing and 563 00:34:01,960 --> 00:34:06,280 Speaker 1: that's exciting, And don't ever give up those three things 564 00:34:06,320 --> 00:34:09,120 Speaker 1: because we do have that control. I'm Tom Holland. This 565 00:34:09,200 --> 00:34:12,280 Speaker 1: is Fitness Disrupted. Please we are This show is starting 566 00:34:12,280 --> 00:34:15,239 Speaker 1: to take off. I appreciate all of your comments, all 567 00:34:15,280 --> 00:34:17,239 Speaker 1: of your ratings. If you have not yet rated the show, 568 00:34:17,280 --> 00:34:21,680 Speaker 1: please do so. Comments again, I'm making whole shows out 569 00:34:21,680 --> 00:34:24,799 Speaker 1: of comments. People asking about different things heart rate, warm up, 570 00:34:24,840 --> 00:34:27,560 Speaker 1: cool down. I hear you, uh, and I will talk 571 00:34:27,600 --> 00:34:31,160 Speaker 1: about them all. So thank you for listening. I love 572 00:34:31,200 --> 00:34:33,960 Speaker 1: what I do and my job, my goal is to 573 00:34:34,080 --> 00:34:38,040 Speaker 1: help you have your best life. I'm Tom Holland. This 574 00:34:38,120 --> 00:34:46,759 Speaker 1: is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a 575 00:34:46,760 --> 00:34:50,200 Speaker 1: production of I Heart Radio. For more podcasts from my 576 00:34:50,280 --> 00:34:53,839 Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts, 577 00:34:54,120 --> 00:34:56,280 Speaker 1: or wherever you listen to your favorite shows.