Double Edge Fitness
This podcast is dedicated to showcasing to our members and any of our listeners who are interested in how this northern Nevada gym operates. Our mission is to inspire others to bring health and wellness home to truly make a difference in the household with the ultimate goal of making Reno the healthiest city in the country.In this podcast, we will be talking about things that are on our mind and answering questions from our members and our listeners to provide a unique listening experience.
Double Edge Fitness
The Essential Guide to Intentional Supplementation
The supplement industry is a minefield of competing claims, pseudoscience, and genuine breakthroughs that can leave even the most health-conscious consumer bewildered. This episode cuts through the noise with straight talk from exercise science expert Chase Brady and primary care practitioner Cassie Wellock as they break down what actually works, what's probably worthless, and how to make smart choices with your supplement dollars.
From the critical importance of third-party testing to the suspect nature of "proprietary blends," you'll discover why the supplement industry is, as our experts bluntly put it, "an absolute shit show." The conversation doesn't stop at criticism though—it dives into practical advice on supplements with strong research backing like vitamin D, omega-3s, and creatine monohydrate, explaining not just what to take but why and how these supplements function in your body.
The team explores the science behind post-workout nutrition, debunking myths around protein timing and carbohydrate consumption while offering practical guidelines based on training intensity and duration. You'll learn why cheap fish oil might do more harm than good, why that elevated creatinine in your bloodwork probably isn't cause for concern, and why most weight loss supplements deserve their spot in the "garbage" category.
What makes this episode particularly valuable is the emphasis on intentional supplementation. Before adding any pill or powder to your regimen, our experts urge you to consider specific questions: What's the potential risk? What's the upside? What does research say? And most importantly—could you get this from whole food instead? This framework helps ensure you're supplementing with purpose rather than chasing the next influencer-hyped product.
Ready to stop wasting money on supplements that don't deliver? Subscribe to our podcast for more evidence-based advice on optimizing your health and performance through smart nutrition and training choices.
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I want to welcome you guys to this week's podcast episode. It is with Coach Chase Brady, who recently graduated with his degree in exercise science, and my wife, cassie Wellock, who is primary care practitioner and runs vertical primary care here inside the gym. This week we talk about supplements. We get into it pretty heavy and I want to give you guys just a little intro before we get into the bulk of this conversation, kind of what to expect and a little bit of framework to use for yourself. That I didn't really touch in the podcast. So we go over lots of supplements and most are around general health, some fitness performance.
Speaker 1:But the supplement space is crazy and if you guys do have questions on other supplements something we didn't cover let us know. We'll be happy to do the research and dig into them deeper. These are topics that other people do want to hear about. So if you have a question on a supplement, I guarantee you there are other people that have the same question on a supplement. So please let us know. But I want to give you this little framework when it comes to supplements that I find valuable. It's easy when this influencer, this person, says this supplement did this for me and it's easy to go and you know I need to try this supplement. I need to do this supplement Honestly, over the years may not seem like it, but I've pared back supplements that I take. I'm constantly evaluating the what and the why of my supplements and if you guys are looking to take a supplement and have, you know, want to take a supplement, I think you need to think of these couple of things.
Speaker 1:What is the potential downside? What's the risk? What is the potential upside? What does the research say and what am I supplementing for? Can I get this in whole food? Why am I not getting this from whole food? And answering those questions can help. You know, is this supplement going to be good for me? One, if the risk outweighs the reward, then probably not going to do that. Is it going to be good financially? I mean the supplement industry and supplements can get very expensive. For instance, this new one that I'm about to start taking because of this podcast is the reason I started carrying. It is colostrum, but it's a very expensive supplement. It might be one of the most expensive supplements per serving that I've ever taken, but there's a huge potential upside that I'm willing to invest and see if I've had, if it has those positive effects on me, and you'll learn why in the podcast. But I had to go through that scenario. What's the upside, what's the downside? How much money am I spending on this and is it worth it? And to me it's worth giving a try. So kind of work, that framework.
Speaker 1:Communicate with your coach on supplements you might be interested in. Why Just don't jump into the next supplement because this person said it? You know, I said it and one of our coaches said it. Let's ask these questions and make sure we're just being very intentional about our supplement intake, both for our health, long-term, short-term. What kind of outcomes are we looking for? And also, you know, making sure we're being responsible budget-wise.
Speaker 1:You know I don't like people wasting their money on supplements that have very little research, that have no true shown positive response. I use examinecom I'm a paid member there. That's where I dig a lot of my research out when it comes to supplements that I take and that I sell and it's an unbiased, research-based platform that aggregates all the data and research for all the supplements and they are supported by people like me who are members. They're not supported. No supplement companies can pay for their own research promote their supplements. It's very independent, so it's a great resource. I wouldn't expect you know everyday person to pay for a membership for something like this, but I do have access to it.
Speaker 1:So if you have questions on supplements, I can dig through the research, I can look at what the data says in regards to that supplement and then also anecdotally, what kind of responses members and people are getting from their supplements and what I've seen over you know, going on 20 years of experience with people in various supplements. So I think it's advantageous to have those conversations, not just with yourself but with your coach. That's what we're here for. That is what we're here to be a resource for. So I want to give that framework and I hope you guys enjoy the episode and we'll get right into it now. Here we go. Do you guys need intro music? How about a round of applause? Here we go, yeah.
Speaker 2:Please talk to Fiki.
Speaker 1:Come on, man, my intros are legit. People are digging them. I think All five people that listen to this stuff. Funny enough, I had a couple people literally two today come up and tell me like I'm really, really enjoying your podcast no three, really enjoying your podcast. And they said that your product like it looks apps like super legit. It does look legit, so it's like pleasing to the eye to watch.
Speaker 2:Yeah, because before it was, just when did we used to do the podcast, like a long time ago when it was D-E-Raw, oh that was gross.
Speaker 1:Yeah, We've done them at the Sal Gym in the back room but, those weren't video, so it was just Mike. So anyways, today I have my beautiful, very smart wife on the podcast. I thought you're gonna go with chase for cassie wallach and then I have chase. No, I got the amazing, young, smart, talented. There we go.
Speaker 2:Thank you so much, I love words of affirmation are you ready for?
Speaker 1:this, yeah, newly crowned, master brady. Oh, thank you so much.
Speaker 2:You've been waiting for that, haven't you I have? Yeah, well, master Chase, master Brady still doesn't sound right. Well, if you said Master.
Speaker 1:Bader, that'd be a problem.
Speaker 2:Well, Master Bader and Master Brady sound pretty damn similar, especially when you say it fast. Not on these mics, it's clean Well I mumble.
Speaker 1:There we go. Master Chase has finished his schooling, so he is now qualified to be on the podcast.
Speaker 2:Sure God, you're a dick.
Speaker 1:So the goal of today's topic? Funny enough, I've done two podcasts so far that are sitting on my computer about supplements and I watched them and I like them. Hey, I talked about what I take, kind of why and this and that, and there's just so many questions around supplements and the more that I ingest the influencer world, uh, it's kind of a shit show. There's so many opinions. Uh, the supplement world is what were you saying before this? Shit show yeah before this shit show. Yeah, absolute shit show.
Speaker 1:Um peter attia recently was talking about supplements and uh, he said if you take all the bad things that take place in pharmaceuticals and multiply it times 100, you have the supplement industry sounds about right he's like at least pharmaceuticals are somewhat oversight and like if you get this, you know drug, you're getting that drug, whereas the supplement industry I mean from protein powder, the simplest thing you could think all the way through anything you don't 100%, there's no confirmation unless it's third-party tested. So the goal of this podcast with both of you is to one go over health and supplements and also sports performance training and supplements. I have kind of an outline, but it's going to be more like a roundtable discussion, if you will, and we've talked about supplements and related to blood work. I think there's very important aspects there, like when we were talking about vitamin B, for instance, and stuff like that. But how do we want to start this off? Do we want to start off health general supplements a consensus off health general supplements a consensus.
Speaker 2:I think you started off kind of already with how they're regulated. Yeah, so if we wanted to go through that, you did it. I'm going to try my hardest not to say, um, yeah, that's our podcast quest today for Chase Not to use the word.
Speaker 2:Yeah, not to use the word yeah, not to use the word yeah it's a freaking bad word again. I think we should go into third-party testing and just kind of how they're regulated, because we can talk about that briefly. Yeah, yep, so how supplements are regulated. All of them is it's a branch under the FDA, so the Food and Drug Administration oversees and the pharmacy oversees all pharmaceuticals. Right, so say, I want 200 grams of ibuprofen. Each pill has exactly 200 grams of ibuprofen. Where the supplements company goes, or where it's really the office of dietary supplements, is where that's the branch underneath the FDA. What they do essentially is okay, let's say that us three are going to start a supplement company. We can say, hey, this is what is in X powder or X pill or whatever. We can put that in there, and we can also put whatever else we want in there. All right.
Speaker 2:Now the problem is is that a lot of companies, when they do this, they can put, you know, illegal substances in there, whatever. And here's the really big issue is let's say there's a hundred supplement companies in the world, the department that oversees all supplements. They only get to about 10% of the ones in the United States a year. So that means they only get to 10 companies. What that means is that you have the other 90 that really aren't being regulated whatsoever. They're putting whatever willy-nilly into their supplements that they want to, or nothing, or nothing, or nothing they can just give you, literally just say this is protein powder, guess what? It's just chocolate milk. Yeah Right, it's a you-who mix, yeah.
Speaker 2:So it's really, really important that when you are looking for a supplement, the companies have to have their own integrity and their own discretion to make sure, like, hey, what you're getting is exactly what you're getting. So that's where the third party testing becomes. So so like seminal, because if it doesn't have that, then they're relying on their own testing metrics. And what a third party testing thing is essentially is a third party comes in, goes through all their supplements, makes sure that whatever they're saying is in it is exactly what is in it. It's never going to be to the same standards as, say, the fda overseeing pharmaceuticals, but it is much better than you know. If you want, like, for instance, transparent labs, does third-party testing? Yep. And then let's say we go to Mr Bob's, definitely not steroid steroid pills and they're like no, there's no steroids in here. And then it gets third-party tested and it was supposed to be just protein powder and there's like trend in it Like that's where we can be dealing with here.
Speaker 1:Where have you been buying that?
Speaker 2:Don't worry about it. No, I got to beat you somehow. You ain't cheating, you ain't trying. So I think what's really important is that whenever you're buying a supplement as a very guiding light for this conversation is you need to make sure it says third-party tested at the bottom, and all the supplements I take I make sure they're third-party tested and typically sorry. Typically, companies are very proud of their third-party testing. And they will spackle it all over the label five different ways.
Speaker 1:Yes, so I was going to say that companies they subject themselves to third-party testing Correct To get that accreditation so that you know you're getting what you pay for. And it's a very simple thing. And it's a very simple thing If you're buying four pounds of protein for 49 bucks, chances are you're not getting quality and chances are that company is not third party tested.
Speaker 2:So I mean that protein powder just pops off the top of my head when it comes to this shit show of the supplement industry. So funny enough the way that. So the we have a list of, like the most common abuse supplements that there are, and it typically goes weight loss supplements and then, um, male enhancement supplements like testosterone boosters.
Speaker 2:Uh nope, think different like boner pills yeah, okay, yeah, like blue rhinos yeah yeah, and then it goes like sports supplements and then so typically like weight loss supplements are the most abused, then male and, yeah, male endowment ones, and then the support supplements are usually the next ones yeah, and just one quick caveat on the third party testing.
Speaker 1:If you are an athlete, it's very important, correct? Because there have been people in multiple levels of sport that have been oh, I'm just taking creatine, for example but it's got some other stuff that are banned supplements mixed into it and um.
Speaker 2:So yeah, when it comes to your sports and being regulated by whatever the agency is that yep the so wada does pretty right, wada does all of uh like the world, like the olympics and stuff like that, and then the ncaa has like their own specific air um testing one forgetting the name on it, but it's like it's like a united states national testing something. They have their own party that they use for the ncaa and then crossfit, I believe also for the NCAA, and then CrossFit, I believe, also uses a branch similar to WADA, but it's not WADA, because WADA, I think, is a little more expensive, because they're thorough.
Speaker 1:So yeah, so yeah, that's pretty much the overview on third-party testing and supplements. Yep, if you're buying stuff that's like, oh, it's so much cheaper than what you carry, which I hear often, yep, that you're buying stuff that's like, oh, it's so much cheaper than what you carry, which I hear from often, yep, that's why it's cheaper. Usually it's not third-party tested and it's lesser quality. And in the supplement space I will argue to a blue in the face you pay for quality and I think that's important.
Speaker 2:Another thing to point out that I just wanted to go over is when a supplement says proprietary blends Bullshit, correct. So proprietary, I can't say that word. Proprietary blends, thank you. That thing, uh, what they, what supplements, can do is say okay, there's, we have this blend and there's 3000 milligrams of that blend in each scoop or each serving of the supplement, and it can like this has been really common with uh of the supplement. This has been really common with Creatine's a big one, Creatine.
Speaker 1:So finish.
Speaker 2:What I was thinking was cordyceps like mushroom powders, also green mixes. It's been like, hey, we have this proprietary they call it some really fancy buzzword of this health matrix, frickin' live to a longevity matrix, whatever crap. And then it's like 3,000 milligrams of this and it will have all these things that you might want. But what a proprietary blend means is that they can put whatever amount of whatever of those blends into the mix. So let's say you wanted these five molecule or these five supplements over here. Okay, well, you're actually just getting dehydrated spinach powder and that's about it.
Speaker 1:So yeah, the proprietary trick is to increase margins. Typically in supplement space, creatine monohydrate is one of the most bastardized supplements when it comes to proprietary blends. All the research for like 30, 40 years, creatine monohydrate is one of the most bastardized supplements when it comes to proprietary blends.
Speaker 1:All the research for like 30, 40 years. Creatine monohydrate is the most researched supplement. In simplest form it is also cheap to make and it's a low margin supplement. So a lot of supplement companies will add proprietary blend like this creatine absorbs better and faster, or whatever, and you'll notice that that jug of creatine for X servings is $ 20 more than this jug of creatine for the same x servings. Um, it's purely a scam to increase margins on that product. So that's why I mean, for instance, I only sell creatine monohydrate and anybody worth their weight in this space is 100. It's simple creatine monohydrate, but anyways, that's great. Enough of that, enough of that. All the boring stuff's over.
Speaker 1:Big thing is obviously a huge part of the gym myself personally is general health I mean my supplements for sport has to do with recovering from training, to be able to continually train for my health. I'm not taking supplements to enhance, other than beat you at workouts. We just yeah, it's okay. I know it's going to be short-lived. It is going to be short-lived, but my wife she does obviously internal medicine and family medicine.
Speaker 3:Sorry, what's the difference? There's not a big difference.
Speaker 2:internal medicine is more focused on like 65 and older more geriatric population gotcha hip is going to come in and tackle both of us right now. Actually, just you.
Speaker 3:You're the one who said it damn it, so family medicine there's a lot of overlap, so it's okay and I've done both, but you go from ages 12 and up.
Speaker 1:So that's what makes it family medicine. There's a lot of overlap, so it's okay and I've done both, but you go from ages 12 and up, so that's what makes it family medicine versus just internal med gotcha. So in her new practice here at the gym, she is obviously now working with a population that's very motivated for their health and me personally that is one of the big drivers between what and why supplement. So when we start, when it comes to what you look at in practice, what questions you're getting and the overall arching wellness of, um, I guess, supplement usage from your perspective, and obviously we'll go back and forth and chime in on this, but in general, as a practitioner.
Speaker 1:What are you looking for?
Speaker 3:Well, as we've discussed, I think, the biggest thing for me with supplements as far as recommending it, is, I think that everything has to be done with purpose. There's thousands and thousands of different supplements, like you said, from protein powder to vitamin C, to weight loss agents, to adaptogens the list is endless. So I'm a big advocate of getting your macro and micronutrients and vitamins and minerals and everything through the foods that you eat.
Speaker 1:Glad you said that. That's probably how we should have front loaded this whole conversation. All of us sitting at the table are 100% on whole food. First Correct Supplement deficiencies or inefficiencies if you have something going on. Metabolically Correct.
Speaker 3:Yeah, so that should be like the foundation, but then if there are additional things or symptoms or goals that we're trying to achieve and a supplement may be a tool to use, then that's when we should consider it. With blood work, sometimes that points us in a direction of some specific supplements that might be advantageous, such as CBC if you have evidence of anemia. Looking for like iron or B12 deficiency, folic acid deficiency, cmp, like again looking at kidney function, liver enzymes, fasting blood sugar. It just depends on, like, what our goal overall is.
Speaker 1:Yeah, so you've mentioned to me that your vitamin D deficient until proven otherwise. Yeah, so that seems to be a staple that you're one checking on labs and two most likely supplementing.
Speaker 3:Yeah, I usually recommend everybody supplement vitamin d. We just don't get enough sunshine. It is fortified in some of the foods that we eat, but if again you're eating mostly whole foods, it's just not naturally in a lot of foods that we eat and we all spend.
Speaker 1:Our sunshine comes from lights, so instead of the sun, either I heard most likely heard because I don't read a lot Vitamin D. Even getting from the sunshine is still difficult for a lot of people.
Speaker 3:I mean skin pigmentation can play a role in that. Sunscreen blocks the absorption, sunglasses block the absorption.
Speaker 1:So that seems to be an area still where people, even if you spend a lot of time outside potentially can have some deficiencies.
Speaker 3:And I think it's really important. So vitamin D is like a cofactor to a lot of cell processes in the body. There's vitamin D receptors on brain tissue, muscle tissue, fat tissue. So it's more like a hormone than it is a vitamin. It just helps in many different processes. It's easy to fix, so I feel like it should be fixed in most individuals.
Speaker 2:It also extremely resembles like cholesterol, like at the cholesterol molecule and the vitamin D molecule. They're pretty damn identical. So they hit—and cholesterol goes everywhere in our body, right? And so, if we have, I always like to think of vitamin D, as it's the one molecule that we get from sunshine, that you can also ingest with food and we can also make it ourself. So it's probably really important to have that one.
Speaker 3:Yeah.
Speaker 2:And so, for instance, we can use me as an example when we can go back. Going back to my blood work, I was, I think I had like 31 or something like that, and ever since I started taking it, since we last spoke, I felt amazing, Great. I'm taking a few other things, but it has noticed. I have noticed that, like my entire body feels a lot better. Once again, preface this with I'm also taking a lot of other supplements. Oh, that's great. Oh, this is just me.
Speaker 2:And when you actually get something that your body's been kind of like, yo, I really would like this right now and you get it, you're like, oh my gosh, I feel awesome. This is great.
Speaker 3:Most people don't know they have vitamin D deficiency, but I would say muscle aches and fatigue are the most common symptoms that people have and I've definitely had quite a few people that tell me they feel phenomenally different once we correct it.
Speaker 1:Yeah, that tell me they feel phenomenally different once we correct it. Yeah, and real quick mechanism of action there. It seems vitamin D3 needs to be delivered with K2. That's kind of the consensus in this space, yes.
Speaker 3:I think K2 is very important to take with vitamin D. It's a fat-soluble vitamin so it's more important that you're eating it with food or it comes in like an oil capsule, usually too.
Speaker 1:Okay, I think. And then calcium. How does that play?
Speaker 3:K2 is important for calcium because it helps you get your calcium into your bones. Gotcha, or what were you going to say, chase?
Speaker 2:I was just going to say that we could talk about briefly the fat soluble vitamins versus the water soluble vitamins. So fat soluble vitamins are D, a, e and then um, k. So when you have those vitamins it's really important that you have them with a meal. Typically, all of our meals will have some kind of fat with them and when we have fat with our meal it helps increase the absorption of those four molecules which are all of those are very important molecules. So. But whereas water-soluble vitamins, you know I like to take I don't like to take anything on an empty stomach but it's not like the most important thing that you have to have, it's like fat or some kind of other macronutrient when you're taking a water-soluble vitamin.
Speaker 1:I typically take my vitamin D at the end of the day. I don't take it first thing in the morning, and it's usually because I've already had food and everything and with the fat soluble vitamins most.
Speaker 3:Most of the time it's very hard to overdose on a vitamin and the water soluble ones you just. Mostly you just pee them out if you take them in excess. But the fat soluble ones you do have to be a little bit careful, like vitamin A in particular. You can have toxicity from vitamin A. So making sure you're watching the dosages and again, I would say, only encourage taking vitamin A if there was a very specific reason you needed to.
Speaker 2:Like night blindness, for instance. Cool.
Speaker 1:So vitamin D important, Mucho. What's the next one in the medical world?
Speaker 3:B12 is probably a good one to talk about Water-soluble vitamin.
Speaker 1:I would like to talk about that one because I get annoyed by it.
Speaker 3:Why do you get annoyed by it?
Speaker 1:The pop-up clinics. Oh, like the infusions. You got those infusions. You got the little testosterone hormone clinics that pop up everywhere. Then you like the testosterone hormone clinics. They pop up everywhere. Then you got the infusion drip clinics, which there's some value, but everywhere it's like come in and get your B12 shot, come in and get your B shot. You know, I feel so energized. Well, I was asking her. So, for instance, I was at a golf game or doing a fundraiser with Alex. So, for instance, I was at a golf game or doing a fundraiser with Alex and on one of the holes they had a booth with B12. And I literally signed a document and they just shot me up Like I don't think that's good.
Speaker 2:You could just drink a five-hour energy. You know that right.
Speaker 1:Well, yes and no, but it seems gross to me. And then you have people spending 50, a hundred bucks, you know a month, or an injection to get this B12. And is it even doing anything, I don't know. So I asked her. I was like what is your medical? She does B12 injections.
Speaker 3:What is your medical perspective? I mean, I do think that there can be some benefits from it. A lot of people will experience like an energy, an energy bump, brain function. It's pretty rare that someone's truly deficient in B12, unless they're like a vegetarian or they have pernicious anemia, which is where they lack intrinsic factor and they can't absorb it appropriately. But I would say it's symptomatically. Some people do feel a benefit. I don't think you need it weekly. Usually, if I give somebody a B12 shot once a month, their B12 is above the range already, so you're doing it for more symptom management, but they don't necessarily need it as like a nutritional supplement.
Speaker 1:So with B12 and B vitamins in general. So I look at my multivitamin, my AG1. There's like 12,000 to like 25,000% of your daily value in a lot of these. So if you have a multivitamin and then you're taking a B complex and then getting a B shot.
Speaker 3:But I don't need a lot.
Speaker 1:You're going to pee a lot. Well, I've had some people in the gym tell me like they're taking all this B Well one they weren't even aware of it being in the multivitamin, so that's already a problem. You should understand what's in your vitamin pack and then you know it's like oh, you hear from this influencer, take, you know, this B complex. You order the B complex, you add that in and then you go and your, your best friends, went and got one of these shots and they had amazing energy. So now you're going to get the shot.
Speaker 1:And like all of a sudden, you're at 10 million percent of your daily value of.
Speaker 3:B vitamins yeah, you gotta be careful and I would say B complex. I have a little bit concerns specifically I can't say that word with B6. So B6 can be very valuable again for like mood regulation. It can help women with like PMS symptoms and brain function, homocysteine levels.
Speaker 1:So B6 is for homocysteine.
Speaker 3:B6, B9, and B12 can all help.
Speaker 1:Okay.
Speaker 3:But if you have excess B6, it can cause like numbness and tingling, which can be bad, and I've actually had a couple of patients have that when their B6 is too high. So, B complex vitamins, I do get a little bit concerned because the B6 can be yeah, like you said like 2,500% of the recommended daily value.
Speaker 1:Some of the numbers on the RDA values are insane.
Speaker 3:Yeah.
Speaker 1:I get it with water soluble. You're just making expensive pee at that point.
Speaker 2:But at some point you're also going to be. Your kidneys can be like bro, this is not fun no more Pump your brakes. Yeah, yeah, I you've got. We have a whole year's worth of B vitamins in my in me right now, and I'm I can only pee so much at a time, and Well, it's like really efficient at absorbing B12 as well, so when your B12 level is elevated, it could take, honestly, years for it to come back down Like it's just very efficient.
Speaker 3:Yeah, I mean, there is benefits to B12 in particular and again there's not a lot of harm of taking it in excess. But if you're not a vegetarian and again you don't have pernicious anemia, do you absolutely need it? Probably not, Likely your B12 levels, your basic multivitamins enough.
Speaker 2:Correct and that's what I was going to say is it's pretty much in any multivitamin that you're going to take.
Speaker 3:Yeah.
Speaker 2:And from a sports side of it, b vitamins are typically really good for helping like macronutrient absorption, so like fat and carbohydrate absorption. So that's why people sometimes feel like, if you're deficient in it, specifically for if you are anemic, so we can see this a lot more like in female runners, so to speak. Because they do run so much and they do with their menstrual cycle, they do end up bleeding a lot more. So that's a whole different area. But if they have a B2 vitamin deficiency and then we start giving them B vitamins, okay, great, now you guys get a little bit more carbohydrate absorption, a little more fat absorption. You're like, oh my gosh, I feel great. Well, yeah, you'd feel great because you were deficient.
Speaker 2:So there is that part. But and that's where B that's where when I like look at like a B vitamin capsule or a B vitamin um supplement pack, I just kind of laugh at it, because one, most of us are already getting enough of it, but they market it. This is why marketing is important. Is they market as like increased energy, increased absorption, like all this stuff, and it's like it's not really. If you I mean if you were severely deficient, yeah, you're going to notice some stuff. But if you're fine, you weren't going to know it, notice really anything, and you're just now having a lot of B vitamins in your body.
Speaker 1:What's the point that's where I get back with a lot of supplements, too is being very intentional how you're spending your money Correct. It's like you start stacking these supplements up and then all of a sudden I have a $700 a month supplement bill, but five of the 20 supplements you're taking are all overlapping, and now you're creating really expensive pee and maybe an issue of overconsumption. So last thing I can think of with B vitamins is the methylated stuff, the MTHFR.
Speaker 1:Yeah, that test methylated B vitamins versus non-methylated B vitamins Obviously in the godforsaken influencer sphere. This was very hot for a while. Got to get the MTHFRG.
Speaker 2:I'm not familiar with that Is that just with the B-methyl. It just increases the absorption of the it's for L-methylfolate.
Speaker 3:It's for. Yeah, you have like a dysfunction in processing specifically folic acid. Oh, okay, and then that can elevate your homocysteine levels and increased inflammation Again can affect mood in a lot of people. Gotcha, A lot of people are heterozagous for that versus homozagous. So there can still be some deficiencies, Like it's not optimal necessarily, which is where, yeah, methylated B vitamins if you haven't been tested for it, I mean I don't know if they're more expensive, Are they?
Speaker 1:more expensive. Yeah, yeah, not much, but yes.
Speaker 3:Yeah.
Speaker 1:So on that, I do know a couple of people that have been tested for that. They did have the-.
Speaker 3:The heterozygous.
Speaker 1:They switched to methylated B vitamins and it was profound for them.
Speaker 3:Uh-huh.
Speaker 1:So the question there is if you just take methylated B vitamins, do you need the MTHFR gene test? I think it's— I know some folks have paid $1,200 for this test Whoa.
Speaker 3:Oh, it doesn't cost that much. That's what I said.
Speaker 1:What is the clinic? The one you'd use.
Speaker 3:I think it's $300. It is a genetic test. Genetic tests can be more expensive, so I want to say $300 if I have it correct. But I do think it's valuable only in the regards where if somebody does have the MTHFR variant, then I do like to track those levels of them especially homocysteine just to make sure it's not elevated, and if it is, then do we need to adjust supplementation to try to get that homocysteine down?
Speaker 1:So real quick, just so people have reference, explain homocysteine, because that is one that it seems to pop up as an important blood marker.
Speaker 3:Yeah, oh, you're going to put me on the spot. I mean, it's an implant, it's an inflammatory marker, so it creates inflammation in the body and it's uh in excess, it um can start to cause damage, as inflammation does. So you want to be able to have it regulated appropriately and having them thfr. If you're not having that cycle appropriately, then it's not getting cycled and metabolized appropriately.
Speaker 1:I was going to say so. B vitamins help when absorbed properly. If you don't have the gene, help your body naturally metabolize homocysteine so it doesn't keep stacking up in your system. Yes, Cool.
Speaker 2:All right, I didn't know that one actually Once again all my stuff.
Speaker 1:We're all learning together. I know, know, I'm just over here just learning as we go, but next uh what next vitamin?
Speaker 3:well, we talked about b6 already yep and then, and b9 is is full eight. For those that didn't know, there's the same thing do you want to go through uh B? Vitamins for pregnancy we can.
Speaker 2:I don't touch a lot of vitamins, I mean obviously folate in particular is very important for it, I think, just as a brief review like hey, this one's good for fetal health and stuff like that.
Speaker 3:Yeah, like folic acid is for sure. I mean, generally speaking, if you have a good quality prenatal, it's going to have everything that you need. And then beyond that, with pregnancy, I'm really hesitant to recommend anything in particular, just because a lot of things are contraindicated with pregnancy. What are your thoughts on that?
Speaker 2:Zero Other. Than if my wife watches this, she's going to want to probably have an idea like hey, what happens when you know we're not pregnant anyone, so calm down, everyone. It happens when you know we're not pregnant anyone, so calm down, everyone calm down. We got a couple years, everyone settle down. But I can understand that If Jamie watches this she's like, hey, I have this idea about pregnancy, what should I take for when we do?
Speaker 3:that Just in case we're doing it. Yeah, you need to follow it for neural development. If it's deficient it's bad. But again, in general a good prenatal is going to have you covered, for sure.
Speaker 1:Perfect and that's what I've heard over the years is just a good prenatal vitamin that you're consistent with.
Speaker 2:Just wanting to touch on everything.
Speaker 1:Yeah, yeah, no, it's important.
Speaker 2:It's important. Do the dudes have to take prenatal?
Speaker 3:Sympathetic prenatal vitamins we're doing this together, yep.
Speaker 1:I can't even.
Speaker 3:Nope.
Speaker 1:You're not going to comment on that. Why is?
Speaker 2:Chase, so emotional lately.
Speaker 1:I don't know Estrogen problems.
Speaker 2:He started taking a prenatal vitamin with Jamie. Just really weird.
Speaker 3:Yeah, what's next? Oh, you guys should talk about. You guys should talk about creatine you kind of touched about. I have a whole list of whole list.
Speaker 2:You got all the things yeah, because my general supplement I can speak into a little bit, but my, my world is performance.
Speaker 1:The last deal and we've been. This is due to both of us, and when it comes to blood work, um and supplementation is the omega-3s.
Speaker 1:Oh yeah, that's on mine too. I was listening to I think it was Peter to you Either way but he tests specifically for omega-3 concentration because if you're sufficient he doesn't find any reason to push it higher, and so he thinks that's a very good one for a blood marker and then intentional supplementation. When it comes to omega-3s in your practice and whatnot, what, why, how much in general I usually utilize that again as a tool for triglycerides.
Speaker 3:Okay, uh, but you have to take two to three grams to see an influencer reduction in triglycerides. Two to three grams to see an influence or reduction in triglycerides.
Speaker 1:Two to three grams of EPA DHA.
Speaker 3:Yeah, they don't really specify.
Speaker 1:The composition of either or the good ones do.
Speaker 3:No, I mean in the studies. I don't think they did. They just said two to three grams.
Speaker 1:So I just want to finish up. I have a use your word, I have a thorn in my side about the EPA, DHA, fish oil industry and supplements.
Speaker 3:Oh, okay, what's your thorn?
Speaker 1:That most of the products out there are bullshit.
Speaker 2:They're so angry.
Speaker 1:I do get emotional over supplements. I can tell.
Speaker 3:That is a big thing with fish oil. You do have to make sure that it has been oxidized right so you're not getting inflammatory components from the fish oil that you're taking. It's actually again being an antioxidant versus an inflammatory. It's doing what it's supposed to do. Yeah, yeah.
Speaker 1:So real quick on the fish oil topic.
Speaker 1:when it comes to quality, this is a big deal Buying good fish oil is if you're going to take fish oil because you don't need enough fish or you're trying to, you know, correct triglycerides or help out wherever you can. It's a lot of shit out there. So when she says three grams per day, I've had people come to me. Your fish oil is $55. Okay, you need to take two of my capsules. Why get this from Costco? For you know 20 bucks. Well, you need to take 16 of those horse pills.
Speaker 1:When you look at the concentration side by side, I see what you're saying. So this is a big one in fish oil. They'll sell this massive bottle with big horse pills in it and you think you're taking your two and you're getting three grams and you're not. And there's a blog that I put on our website. You could search it. I did all the math for a couple different supplement companies when it comes to fish oil, like how many you need to take of this one versus this one, and all of a sudden, to hit the right amounts, oh, the big box store supplement is 30% more expensive if you're going to take the right amounts. But then you got to swallow like 16 of those damn things.
Speaker 3:Yeah. I don't like them because you burp them up and they taste like fish.
Speaker 1:Well, that also has something to do with the fish oil potentially being rancid.
Speaker 3:Yeah, Well, I feel like the new bottle you got. I still burp them up.
Speaker 2:Well, this is your fault, Derek, but it is a real thing.
Speaker 3:Maybe it's just me, I don't know. It is a real thing.
Speaker 1:Yeah, when I've taken a fish less quality I guess, if you will in the past, I will burp it up. It's more fishy and, like current fish oil, I don't burp it up at all. I've taken liquid fish oil. I've taken krill oil. I've taken I've tried to get EPA and DHA from flaxseed, which is kind of garbage, ugh.
Speaker 3:You could eat sardines like me.
Speaker 1:No, thank you. That's where I draw the line.
Speaker 3:That's really fishy, or salmon.
Speaker 2:Why don't we go through? Why would anyone want to take omega-3 before we start talking about what to take?
Speaker 1:So, before we start talking, about what to take so inflammation correct. Uh, triglycerides, yeah, brain health yeah, eye health eye health that gets recommended what? Two to three servings of fish. Two, two servings of fish per week as a standard, well-rounded diet, and no one usually does that I mean cardiovascular health, cardiovascular blood health, cholesterol.
Speaker 2:Yeah, you could go with. Just blood health in general. Yeah, like it, what else we? I think the main thing that I just want to go over is the reason like there's omega-6s and there's omega-3s.
Speaker 2:Omega-6s are very common and like very processed food and even like, uh, like butters and like seed oils, seed oils, saturated fats, all that stuff which, fine, your body needs a certain amount of omega-6s, but we need a proper ratio of omega-3s to omega-6s. If we have too many omega-6s, we'll have an increased inflammation and then we have detrimental effects to all these things that we just listed out. So the reason why we would take an omega-3 is to get that ratio back to where we want it to be. And so to Peter Attia, where you said hey, if your ratio is fine, which is essentially what he is saying yeah, there's really no reason to take fish oil because your ratio is fine. You don't want to have it go the other way, cause then it's too. There is so much of a too much of a good thing.
Speaker 2:So a lot of the things in the body are about ratios. Everything wants a nice, perfect, homeostatic relaxation, and whenever we start messing with that, yeah, we got to make sure that we counterbalance it. So that's why I just want to go through that, make sure that people because I want, with all these supplements, we want to. Also, I think it's important to recommend or be like, okay, what, what is this supplement supposed to do? And then, kind of, how does it work? We don don't need to get into the extreme nitty gritty science.
Speaker 1:No.
Speaker 2:Unless people wanted us to. But all the supplements that we could probably talk about could be another two hour podcast in themselves.
Speaker 1:So Chase's point we get a lot of omega 6 in our diet. If you actually look it up, nuts can be off balance by a lot.
Speaker 2:Almonds. That's the first one that came to my mind.
Speaker 3:And we just add seed oil to everything.
Speaker 1:If it's processed food, like if it comes in a bag or a box chances are it's got some kind of seed oil in it and it's going to be very high in omega 6. So if you do the aggregate addition on your omega 6 consumption, if you eat a high processed food diet, even a moderately processed food diet this is one of the bigger leaders towards inflammation and so obviously in our house we're very attuned to inflammation and that was a big deal. It's a big deal to correct and keep that in check. So if you're like, if you're, yes, feel inflamed and there's good inflammation of me wrong, I like to get most of my inflammation from training, not from processed food, so that's where I choose to build up my inflammatory response.
Speaker 3:You're so spicy.
Speaker 1:Yeah.
Speaker 2:I think with fish oil. I test that, so I'm Norwegian. How are you? I thought you were more.
Speaker 1:Indian, indian, indian Pakistani, american Pakistani.
Speaker 2:American? Yeah, yeah, no, definitely not. And the reason I say that? One because I'm proud. And two, growing up, my grandma, no matter what, we'd always have salmon. That's great, yeah, salmon, potatoes and carrots and Brussels sprouts and then Norwegian meatballs. But on top of that she would also. We're family friends with the owners of Nordic Naturals.
Speaker 3:Okay, oh, that's awesome. Yeah, it's a good company, it is a great company.
Speaker 2:So the reason I bring this up is if you bite into a omega-3 capsule from nordic naturals and you bite it, you're supposed to swallow it, but you can bite it, and then it's just basically what you would do if you just had a liquid form of this, the uh fish oil. Yeah, it doesn't taste bad, like it's a little fishy, but it's fine and it's a little bit lemony and it goes down very smoothly.
Speaker 2:If you were to do that with like a I have questions of a costco one. What do they do to the fish oil? If you do that with a costco one, it's gonna probably taste a little bit of like that putrid, rancid smell or where it's like almost like bad fish and so obviously they keep in a capsule and it makes it preserves it a little bit better. But it's when you're looking for omega, when you're looking for omega-3 supplement, and you're like, hey, I want to make sure that this is okay. Something you could do is you just bite on the capsule and it's going to be fishy, no matter what. But if it's like, okay, I can handle it, okay, you're probably good.
Speaker 2:But, if you vomit violently you're like maybe I shouldn't take this and that's not me saying hey, take Nordic Naturals.
Speaker 3:It's just a good way to justify. I like their products. I buy the kids stuff there. I don't think I'm a vegan. My grandma would give us little orange gummies, and I still ate those until I was 18. Those are the only ones the kids will take.
Speaker 2:Yeah, they love those. Don't eat too many so do you do this often? Every time I get a new bottle, I do.
Speaker 1:Okay, that's actually going to make sense.
Speaker 2:And it's as soon as I open the bottle. So as soon as I open the bottle, it grosses out, Jamie. But as soon as I open the bottle, I'll bite into them and be like okay, yeah, we're still fine, and then I'll go through.
Speaker 3:I have a question I'm going to do that to my fish oil at home. Because question, but I don't know Do they cold press the oil? I believe so.
Speaker 2:Okay, I believe so. Because, all of it comes from the caud up in Norway. That's where their main what's the word I?
Speaker 3:don't know.
Speaker 2:Manufacturing. Thank you, god, that hurt. Their main manufacturing is in Norway, and then they ship them here.
Speaker 1:Oh, okay, last.
Speaker 3:thing that I have on Omega 6, Omega 3, their main manufacturing is in.
Speaker 1:Norway and then they ship them here. Oh, okay, yep, all right. Last thing that I have on Omega-6, omega-3, 1. Fish, obviously great, the fatty fish, I believe salmon, like tuna, is one of the worst. Salmon sardines cod Sardines cod and it's like sardines salmon and halibut codut cod.
Speaker 1:I want to say don't quote me on that, but halibut's a little bit leaner, yeah yeah, I don't quote me on that, but there are a range of quality fish when it comes to this, and then when it comes to beef, grass-fed beef is going to have a much better ratio of omega-6 to omega-3s versus, obviously, a cow that's been filled with grains and stuff like that.
Speaker 2:So I always think it's just to go off of that. I always think it's funny when people find out that there's actually omega-3s in like lean meat, like from if we're doing, say, we're doing venison or an elk, and you're like oh yeah, there's like bison, there's a lot of actual omega-3s in it.
Speaker 1:It's like yep, it's not just fish everybody. No, and the you know, obviously something that lives out in the land is gonna have a much better, because their food source isn't grain yeah so let them chew the flax seeds for you, yeah, so nailed fish oil. Anything else from the medical side, blood work.
Speaker 3:Those are kind of like some basic ones I have, like the supplements that I take, but I don't think we really need to go through them because again I'm on things that are very specific for me, mostly for hormonal stuff, but that could again be a podcast all on its own it can be.
Speaker 1:Well, we can touch on it at the end. I was going to go through all of the supplements that we take individually.
Speaker 2:Yeah, that's great. Well, we can touch on it at the end.
Speaker 1:I was going to go through all of the supplements that we take. Yeah, that's great, that's a great idea. So first one, creatine. I literally got asked this morning if I think creatine is important.
Speaker 2:It's like, apparently I don't talk on it. Creatine is a steroid. That was my favorite one.
Speaker 1:And this one has been very hot in this social media and I referenced social media influencer space because a lot of people are consuming online content and then it raises and I feel as my job as an influencer, but more important You're getting passionate again.
Speaker 1:Very important as a coach of a fitness facility is to weed through the shit that is online and not just have an opinion but educate a thought on various products and things like. There's a whole new thing going through the social medias right now that I've never even questions are going to come up at some point, but creatine has been hot as of recent. A couple big, very intelligent folks like Andrew Huberman, peter Attia, rhonda.
Speaker 2:Not Rhonda Rousey, think about it, rhonda Patrick.
Speaker 1:Patrick, there's been a couple medical psychologists talking about it in reference to brain health and a lot of the some new research coming out. When it comes to helping with mood and mental health, creatine is a big one for me, clearly, clearly, and I've taken it on and off since I've tried 12 years old, I remember my. When I first got into wrestling my grandfather started taking creatine.
Speaker 2:You're trying to become a man boy.
Speaker 3:I didn't know that, but I'm not surprised knowing your grandpa.
Speaker 1:Oh, that's hilarious. There's a multi-level marketing company. It'll come to me, but they made creatine gum. It's a gum Like you just chew on it and you get creatine. That was my first introduction to creatine. Oh maybe not 12, more like 14 is what the hell.
Speaker 1:So it's been around me in a sports related deal my whole life, oh my gosh. And it's not as something I've personally taken up until about 18 months ago that it's now in my daily health supplement category that I'm pretty religious with it. Before then I'd take it three months, six months and forget about it for a while or whatever, but I definitely notice. So, chase, give me your thoughts on creatine before I just blab along too long. What?
Speaker 2:is it? Then we can talk about it Three energy pathways in the body. So right now, all of us are using three. We're all using our energy pathways to Hopefully using my fat one right now. We're all using energy pathways to have this conversation.
Speaker 1:The energy pathways are phosphocreatine there's a buzzword there Glycolytic and then oxidative phosphorylation has a very, very broad interview or review Basically from 10 seconds out to hours of work.
Speaker 2:Correct when we're doing phosphocreatine or we're in that phosphocreatine pathway. It's like short timeframes, like zero to 10 seconds, so like snapping my fingers is a good one, one or a max deadlift, 100-meter sprint, those kinds of things.
Speaker 1:I can't sprint to 100 meters in 10 seconds.
Speaker 2:Neither can I actually.
Speaker 1:Some people can 50-meter sprint 50-meter sprint.
Speaker 2:So what creatine does is it provides fuel for the phosphocreatine pathway we can. We saw creatine in our muscle fibers and it's basically just hanging out there in our basically in the side is all of the fibers. So that way, whenever we need quick energy, which would be ATP production, it can basically donate a phosphate and then bam, we have energy and it just keeps on cycling through that over and over and over again. For, however, whatever activity is, the higher intensity of activity, the more creatine we're going to burn through. What's the time domain?
Speaker 1:on that. Zero to 10 seconds. Zero to 10 seconds for that um, oh, until it starts running out or until we start moving over. Well, just for training purposes in general, general, my understanding, up to four minutes. It's kind of the creatine. Oh, I see what you mean.
Speaker 2:Utilization so, uh, yes, it's tented. Yeah, the problem, or where you can kind of get it, uh, where you can kind of battle that is it's when you're say we do a set of one or max deadlifts or a set of two deadlifts and they're heavy, creatine will start to replenish as soon as we're done and it takes about a minute to two minutes to get that back to kind of where we were beforehand. But inevitably that creatine will start to run out. We're gonna have to start pulling it from different areas. So what Foss, what creatine monohydrate does, is it helps provide a little bit more storage of creatine to be able to use in that phosphocreatine pathway. So what I always like to tell people is that it turns your two rep into your three rep, right. So if my two rep max now what I was doing for my two rep max, I can now do for a three rep max, so it is pretty sizable do for a three rep max, so it is pretty sizable.
Speaker 2:With that Also being said, now that I have more creatine in my body to do more reps at heavier loads, you can also get a little bit more of a hypertrophic effect, because now my load is increased and I'm also able to do it at a higher intensity. So then now your butt muscle will start to grow a little bit more. So that's why when people start taking creatine, they're like, oh my gosh, my muscles feel so much bigger, I feel so much stronger, or whatever. Because, well, yeah, you start taking creatine. With creatine, typically the smaller you are, the less you need, because you're a smaller body, and typically the bigger you are, the more you need. That doesn't mean start taking five scoops a day, because there also is gastrointestinal stuff that can happen when you first start taking it. For me, as an example, when I take creatine, I take a rounded scoop, gotcha right.
Speaker 2:So six grams ish ish correct I'm 220 ish pounds, so I would I take a rounded scoop, if that's can be your guiding light. Yep, and I take a leveled off scoop. Yep, exactly. Uh, with creatine there's lots of hey. Do I need to do creatine loading? Do I just need to do a certain gram per day? It gets very confusing. The loading is basically just making sure you're having a ton in your body and you're almost like increasing your sensitivity to it. I don't think it's 100 necessary. I think if, think, if you take, you know your serving every day, or every day you train, at the very least, I think you'll be completely fine.
Speaker 1:Yeah, it seems the general consensus across the community is you don't need to load anymore.
Speaker 2:No, and I would also say taking it after your workout is a little bit better because you're already in a hyperabsorbent state and it workout is a little bit better because you're already in a hyper absorbent state and it makes it a little bit easier to absorb all that creatine that you're going to take and then so you don't really necessarily think of it as it's fueling the workout you just did. It's fueling tomorrow's workout. Yeah, that's a really good way to kind of think about when you take.
Speaker 1:That's kind of how I think about carbohydrate replenishment too. Oh, I love that one, yeah. But so creatine, most folks generally three to five grams per day, correct. And then obviously, this is a big one in the sports and training space. There are very good recent stuff coming out when it comes to your mental health, energy, cloudiness, brain fog if you will, cloudiness, brain fog, if you will. And there's also a hot take coming. Some study was just done where they studied 10 grams per day and up to 20 grams per day.
Speaker 1:I'm not there yet I don't think I want to be there. Well, I'm not there yet and I'm going to go down that road. I've had a few folks ask me like, hey, should I up my creatine? We got 30, 40 years supporting this range of ingestion.
Speaker 2:Just because one fancy study comes out doesn't mean just go and do it.
Speaker 1:Yeah, one. If it's not being, you're going to pee out the rest. So it is a cheaper supplement, but it's a waste of money. In my mind, the bulk of the research has been done around these ranges. Uh, I noticed I don't know when we do your deal on um shift work, but there is some good stuff out there on creatine and sleep deprivation like really helping overcome.
Speaker 2:I'm not as familiar with that, but I could understand it from the sports performance side because creatine the phosphocreatine pathway is a highly neural kind of area.
Speaker 2:So once again, it's not going to be long duration that you're going to be using a lot of creatine. You'll still kind of use it, but it's going to be because you're going to use it for, like, faster movements, whatever. We'll get into that later or in another podcast. But typically when you're using the phosphocreatine pathway, it is like maximal lifts or very intense lifting or sprinting or vigorous movement. So when that happens, your nervous system activates more muscle fibers and so basically now more muscle fibers are used, being used to do the tasks that you want to be able to do. So, going from that route okay, well, I'm taking creatine really important and you know nervous system action and being able to use like a lot of muscles. So that would be the only way I could really route it back to why it's important for the nervous system. I'm not as familiar with it in terms of, like neural health and fatigue and all that other than the fatigue of sports performance.
Speaker 1:Yeah, and also with creatine. Elderly people or I shouldn't say elderly, but women in general getting older, osteoporosis, osteopenia, fractures, falls, these things become big issues Sarcopenia. Sarcopenia Is creat creatine. I don't know the answer. This anabolic in nature, yeah it kind of. I mean it makes sense as a byproduct and is it going to help support bone density?
Speaker 3:well that's hard, but yeah you definitely want the muscle mass so that's hard but you definitely want the muscle mass, so that's the question right.
Speaker 1:So creatine helps with training energy ability to lift more weights so if yes, but inadvertently, that's the.
Speaker 2:That's the answer.
Speaker 1:Yeah well, I have heard people uh, smart people say you know as, even as we're getting older, I still suggest creatine.
Speaker 2:Yeah, yeah I agree with that.
Speaker 1:So last thing on creatine when it comes to blood work, it's better to have it than not need it.
Speaker 2:It's better to have it and not need it than not have it and probably need it.
Speaker 1:That's kind of that same reference in like um for condoms. Jesus See, everybody's finding out I'm the same human with my wife's around.
Speaker 2:Yeah, unfortunately, I think going so just to touch on it briefly, because I'm sure we're going to have a lot of people, because we do have more, like we have a master's crowd, you know, at the gym. So the reason I say it inadvertently helps creatine with aging population is, for every reason I just said, it's going to be able to lift a little bit more weight, a little bit longer. So then now we're getting more of that hypertrophic effect. If we're loading the body with weights, we're going to have an increased amount of increased bone density. So, okay, I'm able to do more weight. Now I'm able to lift more weight and now I have an increased bone density. So, okay, I'm able to do more weight. Now I'm able to lift more weight and now I have an increased bone density. So I'm getting stronger. My muscle fibers are getting more, are having some hyper, uh, hypertrophy in them, and now my bone is getting more dense from taking creatine, which is helping me fuel activity, which is helping those other things. So it's, it's, yes, but there's.
Speaker 1:there's steps you're not taking, creatine and improving your muscle by doing nothing. Correct If we're just sitting here for the rest of our life and then we're just taking creatine.
Speaker 2:ain't nothing going to happen, Exactly.
Speaker 1:Yeah, so last two things on creatine. Either one of you, but creatine and water retention.
Speaker 3:I hear this.
Speaker 1:Oh, I feel bloated, bloated, puffy, get over it.
Speaker 3:It's like temporary right, Correct it's temporary.
Speaker 2:Once again you'll pee it out, but it does help increase and also does make your muscles look a little bit more full. So there's benefit there. But people do necessarily sometimes feel like I feel bloated in my stomach, or it does help you. You retain water, which, if you're an athlete, water retention isn't a horrible thing, because now you're actually a little bit more hydrated or there's more water available to the tissues, which once again, not the worst thing in the world, not at all.
Speaker 1:I do tell folks. If they're like, say they started five grams per day and they're feeling like bloated puffy, I tell them cut the dose in half for a month it will.
Speaker 2:It will also.
Speaker 1:Your body will be accustomed to it, and then it will be fine yep, and I don't know the answer to this one, but there's another variant of creatine monohydrate that apparently is marketed as better for women if they're feeling bloated.
Speaker 2:I don't know, it's probably, in my mind, garbage there are, from my knowledge, 12 different variants of creatine.
Speaker 1:Yep, just take creatine monohydrate and make your life easier yep, unflavored, simple creatine monohydrate added to something simple, correct, that you'll take daily make it easy. You can't taste it so no last thing on creatine is you've dealt with this with our fitness population. We've been back and forth on this and I think we finally have some agreements here.
Speaker 2:Are we talking about creatinine levels and kidney function? Yes, okay All right, good you guys can have fun with that one.
Speaker 1:Well, no, this was a question over the years with my labs.
Speaker 3:Also.
Speaker 1:I still have members come to me like my primary care said I need to stop taking creatine, and that's what I want to explain. So what's going on there? I mean, I know, but I want you to answer it. I can answer it, but where do people need to have concern when it comes to this specific GFR creatinine in your blood?
Speaker 3:Yeah.
Speaker 1:But you're an athlete who trains to take creatine.
Speaker 3:You don't need to stop creatine If you do have that elevated creatinine level in your blood work or GFR is reduced and you just had and you work out as most people do, especially in this gym. That's very, very common and it usually is just a sign of muscle turnover and high-intensity exercise.
Speaker 2:Which is exactly what's happening when you do CrossFit.
Speaker 3:Right, or any type of really intense exercise, not just CrossFit. But if that does present itself, you do have to still assess it. Do they have a history of high blood pressure? Do they have a history of diabetes? So that's where I usually would order a Cystatin c, which is again a different metabolized byproduct excreted through the kidney but is not affected by exercise. And if that's normal, then again it reinforces that they probably just did high intensity exercise and have muscle turnover and that's why their labs are such.
Speaker 1:Those members in the gym that get their one-time annual labs from the. I got to be kind From other places in town, yeah. That don't understand necessarily a population that works out Shameless plug go to Cassie for your health.
Speaker 2:She gets you.
Speaker 1:In the past I've brought this up and we've had because I've had some blood work that looks like oh, you've got kidney failure.
Speaker 3:And I would even argue in my earlier years we kind of had a discussion about this. When I wasn't familiar, I didn't educate myself as well.
Speaker 1:You're not educated on it in school. I don't think any doctor is because any physician out there I'm still hearing this today. I told somebody a couple weeks ago tell your primary care to order a cystatin C and then look at the whole picture and make sure they understand.
Speaker 3:Or they can get a microalbumin, like there's a couple of different kidney assessment tests.
Speaker 1:There's only one person that said, well, I only have one kidney left, and I was like, well, now you're stepping into an area I don't want to comment on.
Speaker 2:Yeah, yeah, one kidney left and I was like, well, now you're stepping into an area I don't want to comment on Do it Double your dose, see what happens.
Speaker 1:Uh, that is, and I think that's when you start working with a nephrologist. Potentially you probably already have one if you have one kidney and you're diving a little deeper into that whole equation. But uh, in general, like Cassie said, but over the years I've had blood work where it looks like I'm literally in kidney failure. Then she's still my next labs that I gotta do in six weeks. I need to not train, idiot. I backed off, I only did chest and tris. But if you guys are athletic and training and you know obviously most of the people that listen to this are Double Edge members it's important that you back off training 48 hours to get accurate labs.
Speaker 3:Yeah, I say 48 to 72 hours, which I find funny.
Speaker 1:Don't do it the day after MRF.
Speaker 3:Yeah, yeah, that'd be bad no. But I find it funny because when I recommend that most people have a hard time not working out for three days, which I love, which I think is phenomenal, I think it's fantastic. Yeah, yeah, not working out for three days, which I love, which I think is phenomenal.
Speaker 2:I think it's fantastic yeah.
Speaker 3:Yeah, it's pretty, it's.
Speaker 2:I'll take three days off and go fricking, sit in my backyard and tan.
Speaker 1:Sounds great, but yeah, in general, if you're doing blood work, it's better to back off the intensity and the volume. Maybe take one or two rest days, jesus Christ, and do your labs.
Speaker 2:Your wife just said take 48 to 72 hours of rest and you're just saying back off the intensity. Maybe take a day of rest off.
Speaker 3:It's like he's a classic example of somebody who won't listen.
Speaker 2:For instance, I take two days off before I do my blood work.
Speaker 3:Yeah, thanks for listening.
Speaker 1:How many times have you done your blood work in the last five years? Four, are you serious?
Speaker 2:Mm-hmm. Oh, but there was well one of the years there was like two or three times and then I had like a gap in between. So you said five years. You gave me a long range. All right, if that was the past three years one, but still I take it off.
Speaker 1:No, so to my fault. I need to be better about letting my body heal and recover. Acceptance is the first part. Yeah, so I think we touched on everything. Creatine important, yeah.
Speaker 2:Your kidneys will be. Don't overload them. Your kidneys will be fine.
Speaker 1:Yes, and if you have one kidney Jesus, if you have one kidney, that's outside my scope. Talk to your healthcare provider. Yeah, don't talk to me.
Speaker 2:Next, what? What supplement you got? You want me to just grab one here? Uh, we can go protein powder. That's pretty simple. Um, different types of protein powder. There's whey protein. Yep, there's whey isolate and then there's whey hydro isolate and then there's casein. Once again, it's just all protein. The reason why you should probably take protein powder is the absorption into your body after you work out. So after you work out you're breaking down a whole bunch of muscle tissue and on top of that you also need some carbs after you work out.
Speaker 1:But you need carbs.
Speaker 2:You do need carbs after you work out and that carb people aren't gonna like.
Speaker 2:No, it's uh as important if not honestly more important to have carbs after you work out so long as you're metabolically healthy as having a protein powder. What I would recommend is whey protein least quality Whey isolate, a little bit more Whey hydro isolate expensive, but it is the highest quality. What that quality means is basically the absorption rate that it goes into your body. Whey protein will be absorbed faster than if you just eat a steak. Whey isolate will be absorbed faster than just normal whey protein, and then whey hydro isolate will be faster than all of it. You basically drink it and it's just in your body.
Speaker 2:Yes, that is right through the elite, that's an exaggeration, just so no one gets mad at me for misspeaking. It's going to be fast.
Speaker 3:What's the importance of it being absorbed quickly Absorbed?
Speaker 2:So after you work out, your body's in a state of hyperabsorption. So you just did a whole bunch of damage to your body. And the way we want the absorption is we want to put one calories back in your body to replenish your energy, but also that protein will then go back into your muscle fibers to help start the repair process. So you're basically hyper-driving your recovery Gotcha.
Speaker 2:Same goes for we can talk about this one now because I have it in there is carbohydrate after, so when you eat carbohydrate after your workout, the sugarier the better.
Speaker 1:Typically, what's your favorite one.
Speaker 2:Gatorade.
Speaker 1:I thought you were going to go dextrose.
Speaker 2:Well, Gatorade is essentially dextrose. But I graduated from the.
Speaker 3:University of, but it has so much other crap in it, but Hold on.
Speaker 1:Everyone, don't kill.
Speaker 2:Coach Chase Gatorade makes an organic powder and all it is is it's dyed with. I think mine is like some it's like a beetroot juice or something. Yeah, beetroot powder or whatever, and it's strawberry flavored and it's made with strawberries and then just like normal cane sugar.
Speaker 3:Perfect.
Speaker 2:That's all you need.
Speaker 2:When you don't take the other Gatorade, that has 18 different things in it and also Gatorade has electrolytes in it. But if you take the organic powder I do a scoop it's about 60 grams of carbs. That's perfect for me. The reason why we want to take some carbohydrate after we work out is it increases your insulin response. That is a good thing after we work out. Insulin is an anabolic hormone. It means it can build fat, but it can also is really good at building muscle and shuttling glucose back into the muscle fibers, which helps the recovery process. So when I also say it helps build muscle, it helps kind of enhance the protein response to your body. But in order to get a nice insulin response, you need to have a good sugary thing right after your workout. This is for metabolically healthy people. If you're not metabolically healthy, your insulin responses are going to be freaking all over the place. For you, what I would recommend have the protein powder and then maybe have a piece of fruit, because there's a lot more fiber in it and it will at least be a little bit more nutritious than, say, you're eating a bundle of sour patch. Kids agreed, uh. So whey protein after you work out. Isolate is better than whey hydro is better than all of that. Main thing is that you're it's going to be increasing your muscle synthesis. Eat some carbohydrate after you work out. If you're metabolically healthier, the sugarier the better. That's going to increase your insulin response and that's going to help increase your anabolism for the muscle tissue, as well as also shuttling that glucose back into the muscle fiber to be turned into glycogen. That all in all will help increase your overall recovery.
Speaker 2:The other one I want to talk about was casein. Typically people have casein at night. The reason for that is casein is a slow release protein, so it once again, we're trying to get well. Basically, whenever we're working with sports performance, we're attacking the recovery process. Very rarely are we talking about stuff that's like in the middle of the workout which you could take a Gatorade or some kind of carbohydrate during the workout, because that's just more glucose that's going in your body and then that's good for you. Know, keeping up with whatever workout you're doing, Chances are, if you're just doing CrossFit group class, you don't have, you don't really need to have carbohydrate in it. But, for instance, I'll use a little Ryan Perry If she's doing double days and she each sit train session is 90 minutes to two hours. Yeah, she's. We've had me and her. Have had this conversation multiple times. You are no ifs, ands or buts. There's carbohydrate inside of that drink, yep, no matter what, and that has to be done before you leave or before the training session's done and people need to understand.
Speaker 1:When it comes to the carbs, like what Chase said, there's a big difference in training volume from doing one-hour group class, which in theory, most days you're getting 20 to 30 minutes, maybe tops of high-intensity training versus three hours, correct.
Speaker 1:And yeah, so I was going to get in the carb drink. But you don't need to be slamming carbohydrate drinks for most of our training as long as you have a healthy, well-rounded diet. But I still think and there's a couple trains of thoughts out there that as long as you're eating carbohydrates, proteins and fats and your macros consistently, you know, over a 24-hour period, your body's replenishing. I'm still in the camp with you that my biggest caloric intake and carbohydrate intake is post-training.
Speaker 1:I would agree with you. So I'm still on that side of the equation. Dr Andy Galpin we both think he's a very smart man. He's in the for general health camp of, as long as you're hitting your macros in a 24-hour cycle, you're replenishing, rebuilding and there's always fuel on board. So take that for what you will. But when you get to sports performance and high-volume training, it's a whole other animal.
Speaker 2:I would also say that if you're interested in cutting weight and you don't have a lot of carbs to work with during your day, have them after you work out or around your workouts. That way, your workouts don't suffer.
Speaker 3:What's the window?
Speaker 2:Like 30 minutes 30 minutes to an hour. I always like to think that the sooner you For carbohydrates yeah, 30 minutes to an hour after you work out Protein, the more protein you have. Or closer to your workout, you can kind of push off your protein shake later because of the thighs that are still digesting the protein that you still had. But if you had protein like, for instance, I had yogurt before I came to the gym today Granted, it took me an hour to get to the gym today because of stupid traffic. So if I wanted to, I guess I could push my protein shake out a little bit further. But just to be safe, you know it's fine, I can chug water or fluids pretty damn easily, so I just have it right after I work out. Yep, Uh, casein same deal that I want to just touch on it. Very, very simple, I don't.
Speaker 2:Casein is one of those where, if you are having a hard time getting your protein in, okay, maybe look at a casein supplement, but in the grand scheme of things it's probably not a hundred percent necessary. The reason for that is typically people have it at night and it's a slow absorbing protein. So the thought is that you get this nice slow drip of protein as you are sleeping, which is where you do all of your massive recovering. But if you're having during the day enough protein, you're going to be digesting protein at night anyway. So people who love casein okay great, you can have casein. I used to take it. But if you're getting enough protein during your day, then I don't think there's really a need to take casein after Totally agree, new research I've heard and looked at too lightly.
Speaker 1:As long as you're getting the quantity of protein you need for your body once you like, there's going to be no massive deviation. If you're whey versus casein, it comes down to a preference, like if your stomach enjoys being full and you like that and you like casein, I personally don't, so I don't take it for that.
Speaker 2:It's a preference thing I typically recommend a casein for people who are going to be on a cut, and a very intense cut, because you can make a casein pudding, because it is a very thick powder and you can mix it with a little bit of milk and you have a dense pudding and it leads to a very, very big feelings of satiety, yep um, so for those people, okay great, but it's a good trick. Uh, this one going through my list multivitamin I typically recommend for athletes.
Speaker 2:Sometimes we eat so much food that we we don't really want to have a giant salad or we don't want to have like a whole bunch of fruit.
Speaker 2:I have been so good, cassie, but it's very. It can be very challenging to get all of that food in, um, and especially with the foods that are higher in fiber. Once again, you do need your, your, your fiber, uh. But I do recommend just some kind of multivitamin in the morning. Once again, third-party tested great stuff just to make sure you're getting everything in. For the most part, you pee out anything that you don't need and the chances of toxicity aren't really going to be as extreme so long as you're getting a nice multivitamin.
Speaker 1:Yep, I look at a multivitamin as insurance Just covering my bases. That's a great way to look at it, I don't obviously not great on my vegetables. I'm also not great on getting the rainbow of variety which you need for micronutrients. I am Correct no name, One blood, blood bork, and you're all that. Now I'm the same. I'm a boy.
Speaker 3:Also, our soil is depleted.
Speaker 1:Yeah, there is a little bit with that too. Yeah, it just our. Our harvests aren't as nutrient dense as they used to be.
Speaker 2:What does that say? Oh sorry, read your hand right oh god.
Speaker 1:so I look at it as its insurance. I mean, you're looking at three to four dollars per day for a quality one, roughly no, that's expensive. So you're looking at about $80 a month.
Speaker 3:Yeah $2.
Speaker 2:It's going to be up there.
Speaker 1:But in general, first forms micro factor I use the men's packs from Pure Encapsulations and then or AG1.
Speaker 3:Maybe not Flintstones.
Speaker 1:Yeah.
Speaker 3:Oh shit.
Speaker 1:I used to take that when I was a kid. I think a lot of people did I mean most kids and they were probably different back then there's a strong possibility that they were. They probably were, yeah, so for grownups in general, when it comes to multivitamins, it needs to be in a capsule, a hard pill. I've talked to people who have literally crapped it out like it's not breaking down. It's like the one-a-day kind of stuff. That's just like a hard pill. Oh, yeah, yeah that doesn't break down in the stomach.
Speaker 2:Is that corn? Oh no, it's not corn, it's my multivitamin. It's my multivitamin.
Speaker 1:Oh, that's unfortunate, so it needs to break down quickly in your stomach to absorbing.
Speaker 3:And on that note I would just say, as far as supplementation across the board, be very cautious with gummies, because you can get an extraordinary amount of excess sugar.
Speaker 2:Sugar and other additives, both weed gummies and also.
Speaker 1:Yes, it's not a supplement. I'm all for multivitamin. I generally tell everybody multivitamin. I would tell everybody multivitamin.
Speaker 2:I would say. The next one I want to talk about was electrolytes. Yep, if you are working out, you need electrolytes. That's it. It can help you. It helps you with the neural function. Please say what the electrolytes are Sodium, potassium, magnesium.
Speaker 1:Yep.
Speaker 2:Big ones there being sodium and potassium and the bigger one being sodium. Basically, what it does is it helps you retain water. That water is really, really important for one, making sure that you have proper blood volume. Blood volume is very important for when you work out. Proper blood volume, in fact, it helps you keep you hydrated. If your blood volume is diminished, your VO2 max actually diminishes as well, because you're not able to shuttle the amount of nutrients, so to speak, to all your working muscles adequately. Vo2 max is essentially your fitness. Your fitness declines for every millimeter or so of water that you're deficient in. So you do not want that. You do not want to mess with your hydration. You can also die. Die very extreme consequences.
Speaker 2:We don't live in Alabama and then we don't work out in the middle of summer, but three days of that water you're dead, yeah. But we want to make sure that we are getting our electrolytes in. So, for instance, element is fantastic. Um, gatorade has uh electrolytes in them. Whole bunch of you. In them. There's liquid IV. There's noon, there's whatever. There's a whole bunch of electrolytes. Whatever you prefer, I prefer the elements. I would recommend you take it. The sweatier you are, the more electrolytes you need. The less sweaty you are, the less you need. You can get really into it and see you can lick your skin some of us are naturally a higher, saltier sweater.
Speaker 2:Some of us are naturally just a more uh, water soluble or water sweater. I'm a very salty sweater. A good way you can always know this is whenever I wear a hat, then and it's a workout hat there's a white line all around my head. If you wear hats when you work out and they're not typically, they don't have like that white line or whatever You're probably less of a salty sweater.
Speaker 1:You're going to see my salty sweat on the RTO Jesus.
Speaker 3:You sweat a lot.
Speaker 1:You do sweat a lot. Yeah, I'm a sweaty human. Yeah, yeah.
Speaker 2:Which, and then so. And then some people are naturally sweaty, which you can make the argument. If you're naturally a heavier sweater, your body is more efficient at cooling itself down. If you're dehydrated, going into sweat, you're not going to be able to sufficiently cool yourself down and that is very dangerous, especially once it gets hotter and once we get a lot drier outside. You need to be drinking water and you need to make sure that you're getting your electrolytes in, so electroly, uh, electrolytes to help with your general making sure you're getting as much fitness into a workout as possible, so making you feel really good when you're working out, as well as just general safety and hydration, so one I want you to chime in on this too when it comes to blood pressure sodium Yep yeah.
Speaker 1:There is this massive. It's like a north and south korea when it comes to sodium and blood pressure, and I am still going to argue that sodium and excess can raise your blood pressure.
Speaker 2:Of course, like that, yes, and to what chase alluded to.
Speaker 1:It's acutely for most part, but you need to know your blood pressure.
Speaker 3:Yeah, yeah.
Speaker 2:I think a lot of this stuff goes, cassie. Well, we can speak to this also For sodium it's the sodium load. So basically, how quickly can your body take in sodium and then just disperse of it? And typically if you're not as metabolically healthy, that sodium load lasts a lot longer, which means you have a higher blood pressure for longer. If you're a healthier person, your sodium load is a lot shorter, so you can get that sodium in, let it do whatever it needs to do, and then it goes out.
Speaker 2:So that's where people, that's where it's like yes, everyone, we need electrolytes, we need sodium, but if you are not metabolically healthy, you have a high, high blood. Yeah, okay, we need to be, we need to be cognizant of how much sodium that you are taking in.
Speaker 3:yeah, and, like you said, it's acutely post exercise. You're trying to replenish that you shouldn't be drinking electrolytes just throughout the day, all day, because it tastes good kind of thing, correct?
Speaker 1:yeah, and then one other caveat on this is if you are eating a very low processed food, you're eating an unprocessed food diet and you're not actively adding sodium to your meals, you could end up very sodium deficient.
Speaker 2:I've had folks go and like oh, I'm going to go.
Speaker 1:That's rare though that is rare Folks that don't like salt in the gym that go and start cleaning up their diet. Plod that start making all their food but they don't add salt in. Okay, so they're not getting any sodium anywhere now.
Speaker 1:Yeah. So a couple of those who I've put on said, like, start taking elements if you don't want to add salt to your food, or they don't like salt to begin with, but they did start drinking elements and they felt dramatically better. So it's something to be mindful of if you eat a very clean diet and then being mindful of you know, I think it's still an area I have to be very intentional with my blood pressure. Apparently it's something that's still I'm battling sucker. Yeah, but real quick. We've come up a couple of times. Let's just recap. Can you explain what metabolic health is? Quick, it's come up a couple times. Let's just recap.
Speaker 3:Can you explain what metabolic health is. Yeah, I mean, it's essentially a metabolic syndrome, is typically a combination of elevated sugar, elevated cholesterol, then elevated blood pressure, so that's like the trifecta of having metabolic disease as the first and forefront.
Speaker 2:Is elevated insulin in there too.
Speaker 3:Yeah Well, insulin resistance yeah, and then high fasting blood sugar correct.
Speaker 2:Yes.
Speaker 3:Okay, yeah, so having poor cellular mitochondrial function is kind of the premise on that, and you just want to make sure those three realms are in check to optimize your health.
Speaker 1:So how do you find out if these things are in check? You get blood work, oh, yeah, yeah, yeah, yeah, that thing I keep telling everybody to do at least once a year. So you get blood work, you see your primary care, get a physical and this is going to help get baseline kind of where you're at, and I bring this up, and this is going to help get baseline kind of where you're at, and I bring this up. There's people that are normal body composition that I've seen with metabolically unhealthy labs.
Speaker 1:All the time Skinny fat, very, very true Skinny fat, yeah, so a little bit of adipose tissue or a lot of adipose tissue. I've also seen people with excessive adipose tissue that have pretty good labs and it's like yeah, F off at pretty good labs.
Speaker 3:It's like F off.
Speaker 1:So based on your appearance or how you perceive yourself, this doesn't mean the internals are iron. I perceive myself as Adonis. A lot of folks are like, oh, I feel fine, but a lot of these things that determine if you're metabolically healthy. It's going to help drive one your training, but also your nutrition, your supplementation. You can be much more intentional down these things, knowing where you're at.
Speaker 3:Yeah, yeah, and there can be very specific supplements for those three things as well, but again, that's like another realm of doing things with intention.
Speaker 1:Yeah. So back to supplementing intentionally. You should do at minimum an annual physical, get comprehensive labs and know where your body is at on the inside before you start ingesting a lot of this stuff.
Speaker 2:Sometimes you don't know you're a train wreck until someone tells you you're a train wreck. Yeah, and the objective data says you're a train wreck. I thought I was fine. I wouldn't say you're a train wreck. I wasn't a train wreck, but I thought I was completely fine. And then I was like, oh, like, oh, shit, I can do better. But I think that's the hard part, right, because you feel fine, yeah, but you didn't know how much better you could feel.
Speaker 1:Well, that but there's no symptoms to high cholesterol until you kill over.
Speaker 3:Yeah well, yeah, right, there's no, chest pain while you're doing yeah. Yeah, chase hasn't gotten up for three days.
Speaker 2:I don't know what's going on with him. He's really tired.
Speaker 1:The interesting one is like minor levels of climbing insulin resistance. Yeah, Like it's starting at such a low deal in your life L-span that I think the earlier that you can get and I bring this up for myself because I'm constantly like why the hell is my blood sugar near 100 in the morning, but then at the end of the day it's fasted, but then my fasting insulin was two. Is it two because my pancreas doesn't work. I don't think, but I think it does work because I've watched it on my blood glucose.
Speaker 3:I'll eat something high in carbohydrates, but you have been in a carb deficit and you finally have corrected that more recently.
Speaker 1:Well, traditionally, up until the last six months, I was a lower-carb mindset. Individual Nerd, yeah yeah, said individual nerd, yeah yeah. So I was in the more anti-inflammatory, ketogenic, paleo-ish side of things.
Speaker 2:man, you were still kicking my ass like that.
Speaker 1:Oh, it's so upsetting now because I've increased carbs, dropped, I cut my calories through fat, I switched it around, and then training got a lot better, recovery got a lot better, sleep got a lot better, everything got a lot better and I was still in a caloric deficit.
Speaker 2:And then training got a lot better, recovery got a lot better, sleep got a lot better, everything got a lot better and I was still in a caloric deficit and then eight pounds of fat fell off. Can you say that one more time for the people in the back, for the people everywhere? Yeah, one more time, I just want to start with the carbs.
Speaker 1:So I kept calories the same. Perfect, I cut the calories from fat and increase calories and carbohydrate. Beautiful. With that, my training got better, my recovery got better, my sleep got better. I've missed one.
Speaker 2:Those are the three big ones. You got leaner.
Speaker 1:Well, yeah, with that, then fat started falling off. There we go, yeah, almost for everyone.
Speaker 1:If you didn't get that for the second time, rewind it about a minute or so and listen to that one more time and I like going into what I wanted to do with that calorie cut after my birthday, where I hadn't seen the needle move in almost a year. I was at 14 percent body fat almost a year and I was like I'm eating really healthy. But I did the math, I was like a lot of fat. It's like, well, what I'm doing isn't getting me to the goal that I wanted. And if what you're doing isn't getting you to the goal you wanted and you've done it for a period of time, you probably need to change something. So that's why I went okay, we're cutting fat, increasing carbs, and we're gonna try this for three months, and then it was like working. So I consider myself overall to be a metabolically pretty healthy individual.
Speaker 1:So I consider myself overall to be a metabolically pretty healthy individual. Yeah, and it worked and I feel tremendously better, thank you, yeah, because from reference point I'm 200 pounds and I was eating 100, 150 grams of carbohydrates a day. Now I'm 300, 350. Jesus.
Speaker 2:That's incredible that you were able to go that low for that long. I would have, I would have been rough I attribute it back to get sidetracked by attribute.
Speaker 1:Back to wrestling days. I trained hard, starved. Yeah, right, so I think I'm just like I can lean more towards a fat adapted, if you will, kind of training, uh. But I think the biggest thing that helped me was the recovery. I think I was recovering so much better into the next day.
Speaker 2:Well, it goes back into like when we were talking about dextrose after you work out, or carb. After you work out, when you're recovering, what you're trying to do is you're trying to refill the gas tank every night when you're recovering. So, with carbs, your body stores carbs in your liver and then also stores carbs in your muscle tissues. If we're not doing that, then we're not getting that same kind of recovery in our muscle. We're not having that same kind of zip or energy the next day for when we train. So whenever our I, whenever I ask people like hey, how do you feel? Like, oh, I move? I don't feel like I have like that, like uh, sharpness or that speed today. Well, how many carbs are you like? Oh, 50, my fit, what do you mean? 50?
Speaker 1:like in a snack yeah, yeah, yeah.
Speaker 2:We mean like you've had 50 on your way here and it's like and I even noticed it for myself when if I'm not having enough carbs, then I have. I call it I don't have my zing today and it's a crazy and crazy with one how much better you sleep you feel once you have enough carbs. And this is kind of going off into like a more macronutrient dietary talk, but when we eat enough carbohydrates, it one protects your muscle from being degraded and it also helps decrease the amount of cortisol that you are like in having in your body at a given time. So we're not having that kind of breakdown, breakdown, breakdown, breakdown, which means you can actually focus on your body recovering for once and growing for once, which is a good thing.
Speaker 1:Yeah, so another caveat to this was so before I increased fiber, that went up with carbohydrate increase. Where you at Fiber-wise? Rough estimate 35 went up with carbohydrate increase, where you at Fiber-wise Rough estimate 35, 40 grams. Cute, I know, it's not to your numbers. You have stellar numbers right now I do 60 grams, baby Big poop Frickin' massive.
Speaker 2:Oh my, I am proud of myself. Every morning I start my morning off.
Speaker 1:Proud of myself, that's a good place to be.
Speaker 2:Yeah, myself every morning. I start my morning off proud of myself. That's a good place to be. Yeah, because that thing is freaking, touching my bum out of the toilet. Oh my God, we can get into this in a different podcast but looking at your poop every day is important. I would agree with you. We've got to stay on track with supplements.
Speaker 1:But real quick with carbohydrates. I lost it with your poop, my glucose when I was low carb, doing a lot of Claire stuff, anti-inflammatory oriented stuff, low carb training, high intensity this is my understanding. I could be totally wrong, but training high intensity, low carb diet your muscles and bodies craving carbs. Your liver is trying to crank it out but your muscles have stopped being sensitive to carbohydrate and that's a problem, especially for high-intensity training. So weightlifting, CrossFit, things that are high-intensity If you're doing schlogging or walking very low-intensity, it's probably not going to be as dramatic. But what I noticed hugely being low-carb and I've done this experiment twice I absolutely fall apart doing the kind of training I love to do and it sucks. Yes to everything you just said. Yeah, so, and I've personally done this experiment for a block of time, not just a day three months plus and, interesting, I was making myself potentially uh, less insulin sensitive in that process because that's basically what you just described yeah when people have insulin resistance yep.
Speaker 1:So I was through doing quote-unquote healthy things. I was, in turn, screwing myself up, and this is where I come back to that. A healthy, whole food diet with the right amount of protein, carbs, protein fats and carbs to support training and your lifestyle is vital. It's got to be well-rounded, well-rounded, balanced out, I would say. The more sedentary can function on a little lower carb, the more active needs higher carb, and that is where you play with your calorie deficit. Protein proteins consistent typically across the board from me, yes, so, yeah. So with that we can go right into real quick carbohydrates supplementation. I mixed on this one. I think they're good. I just don't use them every day. Organic gatorade powder is bomb ignition is.
Speaker 1:The ignition is great we carry that one.
Speaker 2:I find that to be a good one Tailwind is one from it's a running company but they have a whole bunch of flavors and they got great ingredients. They're third-party tested from my awareness. They're pretty damn good and they have. They come in sticks and it's like 50 grams per stick, which is typically great. Ignition's great Organic Gatorade is great. There's a same kind of goes. You can just look up dextrose powder or car powder for a workout and just make sure it has that third-party tested on it.
Speaker 3:And then you're fine. Is 50 grams your recommendation?
Speaker 2:Oh, so that's actually a really good question. That's a great question For carbohydrate consumption when we're working out. It depends on the duration and depends on the intensity. If you're on a two-hour walk, you're probably fine. You can have a little bit.
Speaker 3:If you're on a two-hour hike.
Speaker 2:Now we're different. It's dependent on your weight. Typically, from my knowledge, it's about half your body weight in grams for like moderate intensity.
Speaker 3:So, for instance, um body weight in kilograms or pounds.
Speaker 2:Sorry, by weighing kilograms, my bad. Yeah, yeah, by weighing kilograms. So I'm about 100. I'm actually exactly 100 kilos. So I'm 100 kilos, 50 grams of carbs per hour. Very, very simple math. How you find your body weight in kilograms? Get your body weight in pounds divided by two, by two aspect. Yeah, yeah, ask, ask the local, uh funny talking person for how you do it, uh she's amazing.
Speaker 2:She is amazing Uh that's going to be a fun podcast. Uh, another. But once we get more intense now it gets to go up a little bit. So now for higher intensity workouts. You can go all the way up to one gram per kilogram per hour. So that'd be 100 grams per hour for me, and that's if we're crushing it right. But for most of us doing group class you're probably fine. I think ignition is like 40 grams per scoop.
Speaker 1:That's fine, and I will tell you. If you start, you go to straight ignition for 40 grams. Don't start at a full scoop. Depending on your size, you might have an emergency run to the bathroom. It's super sweet. It's so sweet and cause gastrointestinal issues If you're not used to that. Training your body for carbohydrate absorption, especially in athletic endeavors, is important. As to Chase's point, I agree with his calculation 100%. I'm roughly one gram per minute of intense exercise. Yeah, that's great too.
Speaker 2:That's great too.
Speaker 1:If you look at the bulk of a group class workout, the bulk of it most days is 20 to 30 minutes. So I'm roughly. If you get 20 to 30 grams of carbohydrate, I think you're in a good spot for most of our general deals Correct. As far as a training carbohydrate intake, I've personally backed. I used to take ignition every single day. Uh, more or less us trying to just be more whole foodie foodies, I've resorted. Now my main carbohydrates is oatmeal, blueberries and honey. It's my main source. Ignition has minerals and other things in it that are good, but I still use ignition if I'm going to have a high volume training day or if there's the potential that a seven-year-old is going to make me work out again. So I will supplement a scoop of ignition to get the carbohydrate up more. Another caveat when it comes to these fast-absorbed carbohydrates is you need to watch out for hypoglycemia, where your blood glucose drops too low, hyper Hypo.
Speaker 3:Hypo.
Speaker 1:Hypo is low, hyper is high. Here's what happens in this scenario you cram a big dose of dextrose, you start training your muscles calling for glucose. Your pancreas also kicks in because it just got a big shot to the blood and I've witnessed this on myself. So take ignition, big scoop 20 minutes before doing murph. All All right. So start out pretty high intensity, sustained. For a while. I've watched my blood glucose ramp up to close to 200, then drop down to 50 in a 15 minute window. That's crazy.
Speaker 1:Yeah, so, and that's because Dr Andy Galpin explained it way better. But your muscles are calling Like I need glucose. Is high intensity, long duration, like I need it. And then your pancreas is like wait, our blood glucose is super high right now. It's not registering, the muscles are taking this up just yet and it kicks out insulin at the same time. So, boom, you get a big crash and I've bonked in workouts because of that. Sorry, go ahead.
Speaker 1:So to mitigate that one, I do eat oatmeal and fruit a couple hours before training, oftentimes just for full saturation. And then, if it is a long workout, like Murph, I'm going to be sipping carbohydrate through the workout versus a big bolus pre-workout like I used to do. So I no longer big bolus pre-workout like I used to do, so I no longer big bolus it. If I'm going to bolus, which is a big intake at once, you got a big bolus. Thanks, pal, you're welcome. I'm going to do that post-workout Like if I was short on carbs and the workout was way harder than I planned. Right after the workout it's protein powder scoop of ignition just to get in there quick.
Speaker 2:Because now we're taking advantage of your pancreas doing what it's supposed to do Exactly. I would always recommend a little bit more fiber before you work out. Don't have a bunch, because then you're going to be like don't have a giant salad before you work out. I've done that before, when I was in eighth grade at a track meet and I threw up everywhere.
Speaker 2:Not track meet, cross country meet, sorry, but typically have sip carbohydrate. That's called intra-carbohydrate. It's great we talked about that a little bit earlier. You can either just finish off the rest of it once you're done working out, or, if you want to have a little bit more because it was a really hard workout, then you can have a little more after that. Yep, exactly.
Speaker 1:Next one that I got on here. We can start cranking through these pretty quick, actually Caffeine, it is my favorite pre-workout in its simplest form Coffee.
Speaker 2:So it essentially just blocks your adenosine receptors. So it essentially just blocks your adenosine receptors. So as we accumulate fatigue through the body, a lot of adenosine accumulates. We have our adenosine receptors. That adenosine attaches to. That makes us feel sleepy. Caffeine blocks that, so that way we can feel more alert and active. Some people are caffeine sensitive, like myself, and some people are not. I've myself correct. So I typically recommend if you're going to work out in the morning, yeah great, have caffeine, have coffee right, less chemically the better I'm very anti pre-workout yeah, they do make.
Speaker 2:There are some pre-workouts that are relatively clean um transparent labs is not once again a great one, uh.
Speaker 2:But if you're caffeine sensitive and you come to my evening classes, so to speak, I would typically advise against you from having, because usually a scoop of pre-workout is like 250 milligrams of caffeine and that's a lot, especially if you're going to go to sleep attempt to go to sleep in the next five or six hours. I would typically maybe take a half scoop. So now we're at least, you know, 125, still kind of a bit, but it's better.
Speaker 1:We can kind of work through it and understand you're not going to burn this caffeine off.
Speaker 2:Correct. It's going to stay in your body and then maybe you can get the caffeine crash right before you go to bed. That'd be cool, but it's not going to be probably that pretty, so to speak.
Speaker 1:That'd be cool, but it's not going to be probably that pretty, so to speak. I can't remember. Do you remember the half-life of caffeine? Is it 24? Or 72 hours, it's dependent on the person and the sensitivity. It is dependent on the person, but basically, if you caffeinate every single day at a certain point, you're just going to be constantly saturated, especially if you're sensitive.
Speaker 2:I typically recommend that if you're cut off all caffeine, like six to eight hours before you go to bed, if you're cut off all caffeine like six to eight hours before you go to bed.
Speaker 1:Yep, I'm breaking the rules. Typically, I don't have any caffeine past noon, but here I am sipping coffee. Yeah, I have a little bit too, so caffeine is my favorite pre-workout, if you will.
Speaker 2:It is effective though. So in terms of workout performance, it is effective. It is very effective at decreasing those levels of fatigue, increasing your alertness, which people will use them for, like if I really want to crush a workout or want to test or something. We have our tests coming up soon. If you want to have a little bit of a bump before you go to work out, then I would recommend it.
Speaker 1:Just be aware of the issues possibly later An effective dose 3 to 6 milligrams per kilogram of caffeine. Typical cup of coffee is around 80 yeah, I believe I always drink america.
Speaker 2:I always have espresso, which is a little bit more. But yeah, you can have a cup of coffee, it doesn't take a bunch now in a cup is eight ounces.
Speaker 1:Just a friendly reminder a cup isn't your 36 ounce of nalgene correct?
Speaker 2:a cup is eight ounces and it doesn't take a lot of caffeine just to feel a little bit better. So you don't need 250 milligrams. You can have an 8 ounce cup of coffee and feel the effects like okay, I do feel a little more alert right now and that's enough, even if it's placebo so caffeine.
Speaker 1:I'm going to lead into real quick pre-workout. There's one ingredient I look for in pre-workouts. I do take it by itself.
Speaker 3:Beta-alanine Just beta-alanine.
Speaker 2:But in general Gives you a third lung Gosh dang it, matt Fraser.
Speaker 1:God, why'd you have to say that? He went hard on the Rogan podcast on that one. But just in general, yes, I have pre-workouts available, because you know what here's my I tell everybody. I ask me, should I take a pre-workout? And I'm like, no use coffee. But if you're going to buy one anyway, you might as well buy it from me.
Speaker 3:So at least I make money off of you.
Speaker 1:I'm very honest and upfront about it. Like I don't like stimulating pre-workouts and if that's something you feel the need to take every single day, you can chime in on this one. But I I think the term adrenal fatigue is like a catchphrase kind of deal. But if there were something that's going to lead to that, it's going to be over training and over consumption of caffeinated, like energy drinks and pre-workouts and all that garbage category. So there is a pre-workout I use from Transparent Labs. It's a stim-free and I take that four because they stop producing beta-alanine by itself. I know beta-alanine is not a pre-workout per se, but the tingles make me happy and I do take it every single day.
Speaker 2:I take beta-alanine, Beta-alanine. All it does, guys, is just so you're aware. It helps basically buffer the hydrogen ions within your body. So there's no such thing as lactic acid. That is a misnomer. Hopefully that isn't. And also, your soreness is also not lactic acid. Nope, Just those two things right off the bat. There is lactate in their body.
Speaker 1:Which your body can use as energy.
Speaker 2:And it's a fuel source for your body, but it's also a byproduct of you working out.
Speaker 1:Apparently, if you've had a really, really hard workout and you're not hungry for a while afterwards, it's because you created so much lactate that your body's using as energy. I didn't know that, but I could see that.
Speaker 2:Typically, that burning sensation you feel when you work out is the increased level of hydrogen ions in your body, making your body more acidic. That acidity makes it feel burning. Beta alanine, as well as sodium bicarbonate, which I do have on my list, helps buffer those hydrogen ions. It makes you get to more of like a basic level.
Speaker 2:Explain real quick what sodium bicarbonate and its simplest form is, so people know baking soda, baking soda a problem with baking soda consumption is gastrointestinal distress, because you have a very acidic stomach on purpose and we don't. We want to be careful with acidity levels in our stomach. If we make it more basic, you're going to have uh what's the word? You're going to have uh, not improved, impeded uh stomach utilization. So be careful with that. Start very small Um they. Sodium bicarbonate comes in a lotion that you can put on you. If you want to lather up before we do, fran, you're more than welcome to. That's not my style.
Speaker 1:I have taken baking soda and stirred it with water. Does beta alanine by itself not decrease or change the pH of your stomach when you take it so I take it, for I do notice it helping me especially with like the franny kind of the four minute workout yesterday. I do notice it and I've taken it for a long time now, so I don't know if I'd notice it with it acutely if you will.
Speaker 2:But um, it's also an amino acid, so it does get degraded a little bit in your stomach but it doesn't cause that kind of gastrointestinal distress. You're able to kind of pass it through into your um small intestine a little bit easier, gotcha, yep so basically it comes down to one or the other for me.
Speaker 1:I like beta alanine, I like the tingles and apparently that's an. If you're getting that, you can cut the dose down if you don't like it. Some people love it. I hate it I love it and I take five grams per day. Uh, not, it's not a monday through sunday for me, it's a monday through friday. Uh, supplement, I take it and with my element, every pre-workout. If I had to describe a pre-workout, that's my pre-workout.
Speaker 2:Since we are on amino acids, because we talked about caffeine, which is part of the amino acid complex or has a whole bunch of amino acids in it, and then we have beta-alanine. Let's talk about branched-chain amino acids, glutamine, essential amino acids, hmb, bcas. The typical recommendation is that if you are not getting enough protein, then BCAs have a very good anabolic effect with your muscle synthesis. The reason for that is when your muscle synthesis goes through the mTOR pathway. The mTOR pathway, without getting super sciency, is basically just the pathway that your body uses to increase muscle size and recovery as well. So if you're getting enough protein, likely you don't need the BCAs.
Speaker 2:There is some research that BCAs could be helpful for not necessarily like the protein synthesis part, but help with a little bit of muscle soreness, so you could take it for that. I take BCAs just because I'm weird and I was probably doing nothing at all, but it's just one thing I'd rather have and not need than need and not have. We've already discussed that reference, yep, and so I would typically recommend it for people who don't get enough protein in or like somehow skimping on their protein. Then it's powerful for you guys, same with the essential amino acids.
Speaker 1:So essential amino acids you're not going to get. Your body can't make them.
Speaker 2:Correct.
Speaker 1:So you have to digest, you have to ingest essential amino acids from the outside. In Branch chain there's a handful of them all, but your body will create the amino acids it needs. But to Chase's point, if you're getting enough protein, it's like swimming in a pool and pouring a cup of water on your head.
Speaker 2:Correct, but there is that possibility for improved muscle soreness. They're cheap.
Speaker 1:They're cheap and it's insurance. I do suggest them for people that are in a heavy caloric cut yes, yes, 100 so I've been smashing them lately, the last six months. Why are you cutting more? I'm not. I'm done, okay, done, I ate my goal. All right, I'm saying this from my birthday till may 1st weigh-in. Ah, I see I was using bcaa's way more than I normally do.
Speaker 2:Yeah and uh, vegetarians, I think should take them and another thing it does is yeah, it helps to increase muscle synthesis.
Speaker 1:It also helps decrease protein degradation if I tell you that you need to be eating at 200 pounds ideal body weight, you need to be getting 200 grams of protein in, and you look at me with like that, look like, oh my god, how am I going to eat that much? I suggest them to help you as you build up your capacity to ingest enough protein.
Speaker 2:Yep, so uh, hmb is a newer one, um, and it's basically a derivative. So bca's come in and then signal the mtor pathway to come in. Hmb is a, hmb is a later part in the mtor pathway. That's the simplest thing I can say.
Speaker 1:We'll do mtor later in a different episode. But yeah interesting. I think it's important for people to understand it.
Speaker 2:So nitrates, blood pressure performance, nitric oxide so citrine beetroot are the most common ones there, and then all they do is just increase the nitrous production, nitrox production, in your blood, which helps increase blood flow throughout the body, which is good for when we work out.
Speaker 1:They are great. They do work. It's good for when we work out. Do you use this in medicine with any sort of For hypertension. Yeah, to try.
Speaker 3:No, because from my understanding it's short right.
Speaker 2:So it's not going to give you a substantial benefit.
Speaker 3:I have had people specifically use beetroot juice in an attempt to try to manage their blood pressure. This is just on my small cohort of patients. I haven't seen it clinically. Me maintain low blood pressure to a significant degree. You have to watch for hypotension, too, if you're going to use it acutely.
Speaker 2:Derek turns purple from drinking too many peat root juices.
Speaker 1:I haven't bought it yet just because I bought some nitric oxide, which is the main ingredient is arginine, which I just listened to this guy explain how that's the last one he uses. Dr Andy Galpin. He's like like it's the one I don't like it's the one I like the least.
Speaker 2:So he's a big fan of beetroot juice. Beetroot juice is great. Citrulline is great, arginine is all the same stuff. It's gonna just increase your blood flow through your body. I will say during yesterday's workout, the pump for that four minutes of snatching was it does also increase transient hypertrophy, which is basically the pumping feel that you get after you do a whole bunch of reps with the weighted movement. Yep and some of us like it and then it goes away, so not useless, but somewhat useless.
Speaker 1:Last amino acid I think that we want to. I want to harp on is l-carnitine.
Speaker 2:Oh okay, yes or no for weight loss? No, no. All weight loss supplements are garbage, in my opinion.
Speaker 1:Yes, the only way to lose weight is being a calorie deficit and correct insulin resistance. Correct, you agree?
Speaker 3:There's other things.
Speaker 1:Well, yeah, there's Ozempic, of course.
Speaker 3:No, no, no. I mean there's other systemic issues that could be plaguing somebody and their inability to lose weight, Not just those things.
Speaker 2:Yeah.
Speaker 3:Like what if they have hypothyroidism? Or we were talking about gastrointestinal and microbiome stuff, and so it's a bit more complex than that. My recommendation would be to figure out, maybe, the why. If you're putting in the hard work, have the foundations right as far as, like you said, eating the correct amount of calories, working out, putting in the effort of exercise, sleeping well, then what are? Maybe some other things going on that could be counteracting that.
Speaker 1:I do have a couple of clients that they do put in the work. Be counteracting that. I do have a couple of clients that they do put in the work. They do. They are at a calorie deficit and they track everything religiously and we're still not moving the needle the way I think it should be moved, and that's where I think there needs to be a higher level.
Speaker 2:Correct, that's where.
Speaker 1:Looking into the blood and various other things. And then I also have clients that tell me that they're cutting calories and they're cutting food. And then I also have clients that tell me that they're cutting calories and they're cutting food. And then you find out how much olive oil they put on their salad and you're like, well, get rid of that. Oh shit, weight starts falling off. So I was that guy too, with nuts. I was eating a ton of cashews. That was another issue. So my recent weight loss. But L-carnitine is marketed as a weight loss supplement that if your carnitine is up in your blood, allegedly it's going to help you with your oxidized fat.
Speaker 2:Correct. It helps shuttle fat for utilization better in theory.
Speaker 1:So it needs to be in place for you to utilize fat Mm-hmm. But there's not one single study that shows that increasing it above and your body makes this one, that increasing it above physiological levels, that it increases lipolysis correct. Not one single study. So I'm saying a carnitine for weight loss is bullshit.
Speaker 2:That's why I stopped selling it that cla pretty much pretty much all weight loss drugs are garbage all weight loss supplements. Let me rephrase that all weight loss supplements are not going to do what they're supposed to do. They pretty much attack one of four different ways. They either block the absorption of a macronutrient, they either increase your basal metabolic rate through stabilization, they somehow modify your hormone expression which those ones I'd be a little bit more concerned about or they increase your fat oxidation or carbohydrate utilization. So that's typically the way that supplement companies use. The problem is with supplement marketing. If that molecule does that in mice in the body, in rats in a petri dish, they're allowed to market it as, hey, it burns fat.
Speaker 2:Even if they've never done it in a human study.
Speaker 1:Just be careful. They'll put on the label that it may Correct. The word may is probably front-loaded on that statement, so they get away with it legally.
Speaker 2:So I would never recommend a weight loss supplement to anyone. Yep.
Speaker 1:I've taken a lot of people off L-carnitine.
Speaker 2:Conjugated linoleic acid is also another one of those.
Speaker 1:Yes, it is L-glutamine. Interesting some things on this one that I have.
Speaker 2:I can only reduce. L-gluamide is a lot of different areas. There might be places for it in immune function. It is an essential amino acid but we typically get enough of it. However, there might be some kind of increased dosage that you get a little bit more effects. From a sports performance point of view it inhibits basically the pathway that causes protein degradation, so I would recommend it to athletes. I would also recommend it to maybe elderly people to kind of maybe offset sarcopenia. It's. A lot of supplements fall into top tier, which means they definitely work. You take them mid-tier, which is like they might work, they might not, can't hurt, might help. And then low tier, which would be like-tier, which is like they might work, they might not, can't hurt, might help. And then low tier, which would be like weight loss supplements, which like they definitely don't work.
Speaker 1:Glutamine for me right now is like mid-tier, mid-tier interesting I don't know if you've read about this with all the gut health stuff but glutamine feeding butyrate breaks down to butyrate. It's the main, it breaks it down no, it's something to do with butyrate in your microbiome and giving it fuel.
Speaker 2:Yeah.
Speaker 3:Like giving your microbiome. That would technically be good.
Speaker 2:Yeah, yes, Butyrate is a short chain fatty acid for everyone and short chain fatty acids are good because they help increase like general health.
Speaker 3:They're like your energy for your gastrointestinal yes, correct.
Speaker 2:They're great for you, yeah, so but you can also get those for me, you also get short chain fibroids from eating a lot of fiber yeah, because they're a byproduct of your microbiome. Correct, right, right, how many people do you think are listening to this and didn't realize that I was kind of smart you're very smart.
Speaker 3:I feel like I'm learning so much on this.
Speaker 1:Because I think people just realize, see, we get to chat about this often.
Speaker 2:I feel like a lot of people just realize like oh, coach Chase is just, he's just good looking. Yeah, he's just fancy. But I'm hoping that some people realize like, oh man he actually did go to grad school.
Speaker 1:No, it happened last week, it just flipped over. Yeah, oh, it didn't matter until. Do you want to get into our steps that we take? Yeah, real quick. Just one last thing on glutamine um, ronda patrick and dr annie galpin just did a podcast on. Her podcast with supplements was super interesting. It's gonna be very anecdotal, but she noticed a massive increase in her um, she doesn't get sick as much. Immune function, immune function, her immune function with her and her son, uh, when she increased glutamine intake and it could be that pathway again. There's, if you take glutamine, gastrointestinal issues might be an issue, but there's not a huge downside to if you try glutamine out Insurance Insurance. So for me, the BCAs I take have glutamine in it. Same, it just is what it is and I get it that way.
Speaker 2:It does have a. It does. You can taste it. It does have like a weird bitter-y taste to it, so just be aware of that.
Speaker 3:I will say when me and the kids all got sick, you did not get sick. Were you taking it then? Oh shit.
Speaker 1:We were like sick, sick. I've been taking it for a while, hell yeah.
Speaker 3:Maybe, maybe it's working.
Speaker 1:Everyone's going to buy glutamine now at the gym. The one that I sell here is the BCA glutamine combo.
Speaker 2:That's the one I take.
Speaker 1:Designs for Health has glutamine by itself, but its price point is absolutely ridiculous. I love Designs for Health but you have to balance cost of supplement for mid-tier Maybe help, maybe not help. I'm not going to spend $100 for a month's supply.
Speaker 3:Yeah.
Speaker 1:And now I'm getting BCAs and some glutamine. Maybe helping, maybe just pissing away money.
Speaker 3:You'd be nice.
Speaker 1:Yeah, all right. All right, so you got gotta hit collagen. But do we want to go into? There's still a bunch of stuff we're gonna have to do a part two on this. Yeah, so we got. Collagen is another one.
Speaker 2:Uh, mixed research on center amino acid good for your skin, good for your joints, good for your uh, your joints, your uh ligaments, your tendons are all made with collagen, allegedly so. You well, they're made with that?
Speaker 1:that's fact but does collagen supplementation actually facilitate um that any more better than hitting your protein goals yeah it's still gray in research and it's a mid-tier supplement.
Speaker 1:Agreed, I'm not. If you like collagen, cool, If you notice. The only thing I notice with collagen, which it probably has an effect, is my fingernails start growing quicker. There is one little study that showed recently. Dr Lane Norton talked about it. It didn't convince him to talk about collagen as being something you need, but it showed a little more in the ligaments. It was showing a little more whatever Strength Anabolism of ligaments Collagen user versus non-collagen user. In a small little like seven people double blind placebo study.
Speaker 2:That is the definition of a low mid-tier supplement.
Speaker 1:So I personally, in the mindset of collagen, I eat a ton of ground beef. Collagen is well, ligaments and tendons and stuff are in ground beef, so I'm getting it from nature, and then bone broth is another great source of it. If you like it, cool. If you don't, cool. That's where I'm getting it from nature, and then bone broth is another great source of it.
Speaker 2:If you like it cool. If you don't, cool. That's where I'm at on it, yep.
Speaker 1:So you make gummy bears with it, don't you?
Speaker 3:Yeah, what I want one, yeah. Then we use like honey to sweeten it.
Speaker 1:Yeah, oh gosh, so it'd be good for cooking. What did you do?
Speaker 3:yeah, oh gosh, it'd be good for cooking what did you do? Put it in pancakes? Claire's shake collagen? Yeah, uh, sometimes, sometimes. Yeah, she hates bone broth.
Speaker 1:Yeah, she despises that's I know it's fair for a nine-year-old she does pretty good I bet she likes, she likes you gotta just tell her that it's beef stock.
Speaker 2:Just tell her it's beef stock.
Speaker 3:Don't tell her it's bone broth, unless you'll really taste the difference if it looks like anything, like chicken stock or bone broth or anything, she just Not about it. No, and I think it's because they kept giving it to her as like a clear liquid in the hospital. Yeah, and so.
Speaker 1:One supplement.
Speaker 2:Not about it.
Speaker 1:It's a metal Iron you need to be aware of, especially if you're female.
Speaker 3:Especially if you're female, especially if you're female on low side.
Speaker 1:Yeah, I would say, that's where you should have blood work before supplementing, because in excess can be bad the only way to get rid of is blood letting, so going and donating blood essentially, or having a menstrual cycle, um, or you have internal bleeding that you don't know that's going on gastrointestinal that's all.
Speaker 2:That's all bad, but also benefits of looking at your poop in the morning.
Speaker 1:Knowing the ingredients in your multivitamin. They're supposed to specifically say this has iron in it. If it's a multivitamin that has iron in it, so most multivitamins should not have it in it, unless it's labeled big and bold up front. Because what Cassie just said is you can't get it out of your system very easily. It's not something that's just peter, get blood work done before you do that.
Speaker 3:Yeah, I would definitely not supplement list. That was like a clear indication of it and you have to be careful. Vitamin c can increase iron absorption. Uh, cooking and cast iron like there's other ways that you can kind of slowly acquire it but not know it.
Speaker 1:Yeah, Getting blood work important one for iron, but also reading your labels.
Speaker 3:Yeah.
Speaker 1:Reading your labels, so all right.
Speaker 3:All my notes on all these. You've got to get your life together over there. That's a lot.
Speaker 1:Basic supplements. How Derek prepared and how. Chase prepared Well I used AI to help aggregate a lot of this, but this is also from my two failed attempts at trying to put together a supplement. It's just really hard to talk to myself and not have dialogue about them. That's fair.
Speaker 3:So basically it came down to.
Speaker 1:This is what I take and why, and if you don't like that, whatever. So it wasn't as engaging, you know. So to round this out, we can talk about. There's still a bunch of other stuff. So you guys listening if you have questions on other supplements, something you might be taking that you're not sure of. Obviously, Chase has a good brain, my wife has a good brain.
Speaker 2:Good brain.
Speaker 3:I think I've got a good brain. You've got a good brain.
Speaker 1:But ask us here in the gym. Uh, if you're not in the gym and you want to leave a comment on our youtube page, we can. Uh, I'm planning on doing a follow-up on this because I know there's gonna be questions. There's some things we didn't get into per se, but I think we hit all of the general we hit a lot of the big ones, the big ones, and really anything outside that.
Speaker 1:What we talked about, all these should be taken intentionally, but anything outside of this be cautious of have purpose for what you're taking, know why you're taking it yeah because we can get into Ashishagandha, ashishagandha, what's Ashishagandha?
Speaker 2:what Ashwagandha? Ashwagandha. What's ashwagandha? What she said, not what we said Rhodiola Rosea.
Speaker 1:There's another testosterone one.
Speaker 3:Tongali, tongali. I mean, it'd be endless. The supplements are endless, it's everything. Chast tea, chaste berry.
Speaker 1:What am I Berberine?
Speaker 3:Berberine, burberine Glycine.
Speaker 1:It's a lot Alright Once you start getting out into these realms. It just needs to be very intentional. You're changing one thing Because of a symptom and or a blood level. To change, to have an effect.
Speaker 1:All the ones we've talked about so far, general health and fitness training related. So you want me to start off. What I take yeah, what do you think? So my staple supplements multivitamin, I use men's packs from peer encapsulations and I use ag1. I don't typically take those same day, unless I had a really hard training day and or I under-caloried for whatever reason. But most of the time it's just one or the other and I'm going to tell you the truth. I'm taking whatever's not selling in the gym, so like if I'm not moving this product, like if it's advanced packs, I'm going to use them.
Speaker 3:I'm not moving this product like if you just start to tax, I'm gonna use, I'm gonna use them, I'm not gonna ship them back.
Speaker 1:Yeah right, so for the most part ag1 is my go-to. The reason we use that is because I do like first forms opti greens. But it has, um, some shelf stabilizers in it. That for healthy gut microbiomes, not the the end of the world, but for somebody in my house it's stuff we stay away from. So I think it's so I put AG1, even though a study thing just came out that apparently they're high in lead now, so that's going to have to go in the effing trash. I need to verify that.
Speaker 3:Is that confirmed?
Speaker 1:I don't know. It was getting shared a lot in the social medias from the influencers of the world, Like AG1's garbage, but they tried that to Element. They tried to kill.
Speaker 3:Element, it's maltodextrin and it's Stevia, right On.
Speaker 1:Element. Well, maltodextrin's used in Element to bind the natural flavors. So if you use the unflavored one, which is the one I use the most, You're not going to get the maltodextrin. But the level of maltodextrin is so low I've literally worn a glucose monitor on and off for a year. That's so stupid and it did nothing.
Speaker 3:Yeah.
Speaker 1:It's so dumb. It's the smallest amount of sugar and it's a binder to get the flavor. So anything with natural flavoring in it is using maltodextrin as the binder to get the flavor. Those or those of you know I've watched my blood glucose diligently and protein powder did not increase my blood glucose. Elements did not increase my blood glucose. So take it for what it is. But I think the social media world's like coming after ag1 and usually the follow-up company in the influencer space comes in like here's the solution.
Speaker 1:So I don't know, I'm still a believer. It's a very expensive product. And do you need it? No, if you like it, take it and afford it, sure, whatever. Uh, I take vitamin D three 4,000. I use with K2 every day. Omega three I do three grams a day. Creatine I do five grams a day. Whey protein I do 78 grams per day. You do three scoops Three scoops a day. And then I take nine grams of fiber every day and I use the one we have here at the gym. Unflavored, simple fiber from First Form Helps me hit the fiber goals that I'm short in Secondary supplements. I've recently added a scoop of magnesium at night to potentially help with sleep.
Speaker 1:I do elements. I was doing four a day. I now do two, unless it's a really long Wow. So the four a day was when I was double days training and sauna. That's when I would do four. Training and sauna, that's when I would do four. Now I do two. My blood levels of sodium has been stable, but blood pressure is still something I'm working to get more consistent. Good readings and bad readings. So do elements. And then also if I salted my steak or my ground beef really well, I don't drink a lot of elements. Fair Stem-free pre-workout. I take that for the beta-alanine. I don't use that every single day. I still have some plain beta-alanine left that I'm still using up. So I use beta-alanine. But the stem-free pre-workout I like it. It's flavored water, probably more placebo than anything. Bcaa is glutamine. I already said why I take that Collagen. I use it up if it's not selling, but I don't notice. I could care less if I take it or don't take it. And then I recently started taking nitric oxide for the pump.
Speaker 3:There you go the tingles. That's the beta alanine. There you go the tingles.
Speaker 1:That's the beta alanine. Oh yeah, you're just yeah.
Speaker 3:Oh, nitric oxide is what you said.
Speaker 1:And if I'm feeling sick I take vitamin C, okay, I increase it, but I don't feel sick very often. Yeah, it's not fair.
Speaker 2:Everyone's going to buy nitric oxide now, before they go on dates.
Speaker 1:They're going to do like I haven't put it out on the shelf, dude nitric oxide and freaking be like great I. Like the skeeling feeling of my skin feeling tight. You, it looks tight right now. Thanks, pal, you're welcome.
Speaker 2:Sure, I take a Greens powder, I take green vibrance. It tastes like ass and you have to put it in the freezer. You're still taking that one Dude. It sucks.
Speaker 1:It's clean though.
Speaker 2:It is so clean and it's so organic and it's so granola and fuck. If it didn't work, I would never touch it in my life.
Speaker 3:What's it?
Speaker 2:called Green vibrance. Oh, okay. Yeah you have to put it, it's more expensive than AG1. Yeah, it's like $120.
Speaker 1:That's what I'm doing, cassidy, I'm so proud of you.
Speaker 2:It's got every freaking thing you would ever want in it. It's not a proprietary blend. It tells you the exact milligrams, whatever. I take a scoop of that every day and I hold my nose as I do it, because it's that god awful.
Speaker 2:And yes, it is in my freezer currently. Um, so I take that. Uh, I take colostrum, cause I definitely believe that that works. Um, I know it's a difference. I don't get sick. I just ordered colostrum for the gym because the research is very supportive of it. Yep, I think it's safe. I think it has multiple health benefits that um, and I'm going to start taking it. Yeah, I think it has multiple health benefits, as not just you know.
Speaker 3:Is it bovine?
Speaker 1:Yeah, no, no, no I didn't get it from you, I'm not suckling titties over here.
Speaker 2:I promise yeah, bovine. Bovine colostrum, Bovine, not human. When?
Speaker 1:you have a baby, I bet you get some, hey, hey jamie, I want a little bit more colostrum.
Speaker 2:I was never breastfed it was full yeah, yeah, uh.
Speaker 2:So I take colostrum and I definitely notice a difference. I feel healthier, I um I don't get sick and it does help a lot with your um uh intestine um helps like make it not as like uh leaky, so to speak't get make it have holes where there's no space, not supposed to be holes. Um. So our uh colostrum I take uh the bio green vibrance. Um, I take um a mineral supplement. Uh, I take um uh, let's see that one Vitamin D and K and k2 when we still at the gym, and then we I take omega-3 protein powder, organic gatorade. Uh, I take um uh long like this longevity supplement which is like nr longevity from pure encapsulations, which basically just helps with like mitochondria turnover at a healthy rate.
Speaker 2:Uh, I take ashwagandha and for stress, anxiety and stuff like that, uh, because I still am from san cruz, california, I take um cordyceps like mushrooms into in a pill. Um, let's see what else do I take creatine, bcas, glutamine, and one of the ones I started taking was inositol right before I go to bed. And inositol is a little bit different, it has a whole bunch of different properties, but it's supposed to help with. You're not allowed to take it if you are like a games athlete or you were trained like, typically, because it comes in my own inositol, it does help with like shuttling carbohydrate into mitochondria, but it also has all these other benefits for um, fertility, to um, uh, anxiety and stress and all that stuff and I've been taking that and I feel pretty good on that too. Um, and that's all I can think of right now. Yeah, we both have pretty long lives.
Speaker 1:I do. I know it's expensive, can think of right now. Yeah, we both have pretty long whiz.
Speaker 2:I do. I know it's expensive, it's freaking expensive. So all right, Cassie.
Speaker 3:All right, ready. I don't think mine's this long.
Speaker 1:She's healthier yeah.
Speaker 3:I do take athletic greens, but not every day. It's usually again more of a supplement, like if I'm not eating a lot of fruits and vegetables, which I try to be good on that. And I do do fiber, which usually will supplement 10 to 20, depending on how much I'm getting through my foods. And then the most of my supplements are either for cholesterol and then hormone support. So I do Cholestepure from Pure Encapsulations, which is plant sterols, to try to reduce cholesterol absorption through the gastrointestinal tract, and then berberine as well to try to reduce cholesterol a little bit.
Speaker 1:Berberine is used for a lot of different things but specifically, some members add amazing results just with berberine, with berberine, yeah, so I'm trying it.
Speaker 3:I've already seen, I think, a reduction with the fiber supplementation and then adding cholesterol. We'll kind of see what the berberine does on top of that. And then I take rhodiola just for as an adaptogen and stress management help with cortisol levels. Vitamin C I take for cortisol and then hopefully elevate progesterone a little bit. Chaste tree berry same thing. Studies show that I can help elevate progesterone.
Speaker 1:and then I take dim pro to try to help with estrogen metabolism and that's it that's oh, and vitamin d yeah, vitamin d yeah, you mean dim pro is used in the trt world, but it's a whole nother conversation yeah, what else?
Speaker 2:I got nothing.
Speaker 1:All right, all right, guys. So I think that wraps this up, went over all the fundamental supplements. If you got questions, please let us know I will. I think I'm gonna end up doing a follow-up on this one based on questions and there's other stuff we can talk about. But uh, yeah, so we're available here at the gym. You got questions, we're happy to help point you in the right direction, so forth. Uh, just, this isn't like a spy, our supplement kind of deal, but the supplements we do sell. I do try to find a balance between the highest quality and a fair price. There are higher quality supplements out there, for sure, but then there becomes a price point. So I strive to find the highest quality for the best price and mesh that the best that I possibly can. So, you guys, that's my thought process when I stock inventory of supplements. If there is a supplement you're looking for can't find, we do have access to Designs for Health, pure Encapsulations, transparent Labs, first Form.
Speaker 1:I think that's the big ones. Yeah, I can pretty much get access to most things. I do know there's a handful of things from Designs for Health and Pure Encapsulations that blend over into more of a medical-guided supplementation regimen that we can get for you. If there's something specific that you're looking for, just hit me up on that. We can get for you. If there's something specific that you're looking for, just hit me up on that. I have a few members that I specifically order stuff for them from Peer Encapsulations and Designs for Health, so I just don't stock it. Cool, sounds great, all right, guys.
Speaker 1:Thanks for tuning in and catch you next time. Thank you, guys, love you, love you.