The Dad Bods and Dumbbells Podcast
The hosts Mitch and Bart discuss fitness, fatherhood, and guy stuff to help men live a great life, have fun, laugh, and get a little more fit in this weekly Podcast.
The Dad Bods and Dumbbells Podcast
Talking Necessary Supplements After 40: What Your Body Actually Needs
Barton and Mitch break down the most effective supplements for men over 40, separating science from hype and offering practical advice for optimal health and performance.
• Creatine tops the list as an energy source for muscles during strength training, with potential cognitive benefits
• Vitamin D is crucial for immune function, with most people being deficient
• Omega-3 fatty acids support brain health and mood, with long-term deficiency potentially as harmful as smoking
• How a 50 gram Whey protein shake can help men meet the recommended "one gram per bodyweight (lbs) for daily protein for men over 40
• Natural sunlight and daily movement are as important as any supplement
• Quality sleep provides more recovery benefits than trendy methods like cold plunging and sauna use.
• Long-term effects of supplements remain unknown, requiring balanced decision-making
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Welcome to Dad, bods and Dumbbells. I'm Barton and I'm Mitch. Hey, we're glad you're here. We're switching it up today. I'm going to do the intro here.
Speaker 2:I'm very uncomfortable. That was weird, I figured.
Speaker 1:I just really threw this at Mitch last minute, so he's like what do I do now?
Speaker 2:What do I do? What do I do with my hands?
Speaker 1:That's why we're not on video.
Speaker 2:I got two mugs in my hands to keep them still.
Speaker 1:No, we're really glad you're liking subscribing, sharing and just supporting the channel. Obviously, as you know, or if you heard last episode, we talked about our new premium subscriber opportunity. So for nine bucks a month, you can become a prescriber Wow that's cheap. You know, just people who love this channel and want to support us. That makes a huge difference, no matter how many listeners we have. Having those premium subscribers really helps us keep the level high. Support the weekly outpouring of these episodes and it gets us pumped up too.
Speaker 2:It's cool to see all the people that subscribe.
Speaker 1:Thank you, guys, because it's one thing, to passively listen, but if you really engage and sign up to be a premium subscriber, it really lets us know like you're fired up, uh, you're, you're all in and you love the weekly episodes. And then it's gonna just make us more bought in to uh to, to keep bringing our the goods yeah, the hard stuff, we might actually bring some good episodes out.
Speaker 2:Heck yeah, like this episode I've episode.
Speaker 1:I've got some good interview guests that I want to bring out. Yeah, a physical therapist Great. A trainer that I know and a couple others that I think would be really good. Also, fathers have sons and people that can kind of hit on a lot of our topics.
Speaker 2:Beautiful.
Speaker 1:But before we start this episode, we are going to talk about some of the best supplements to take post 40 years old. But if you're under 40, some of that stuff probably still good for you. But before we do that, I want to shout out Solutions Pharmacy. Hell yeah, our guys over there at Solutions Pharmacy taking care of our needs, especially for us too. We always talk about our hair Me being 50, him being 40, we're definitely getting some hair loss happening.
Speaker 1:I have a lot of hair loss. I'm not a big fan of taking the pill, I know they're like no, it doesn't throw it off, yeah you just pop a pill every day for the rest of your life like yeah, and there's so I like this idea of having like a creamy putting it in right top of the night topical right in the spots that you want to like, kind of make sure it doesn't. It grows back a little bit and very easy to wash out.
Speaker 2:No issues, just don't lean against your headboard might fall asleep a lot with it on, so it stains my headboard but my wife likes white things, which is dumb because I'm a dude right, anyway, anyway. So shout out to them solution link in the show notes.
Speaker 1:You reach out, let them know. We told you about solutions and they can hook you up. Anyway, let's jump in. Let's talk about, you know, different supplements. I think it's. You see so many supplements being pumped and explained and all these studies out there telling this, that and the other. What are your top?
Speaker 2:Well, I think being 40. Now everything hurts, all the aches and pains and actually being, and actually being more fit now than I've been in my twenties.
Speaker 2:Right, like just working out a lot, running, uh, lifting heavy. Uh, I you know I'm not good at taking supplements. I have them all sitting in my pantry. The reason being is, if I don't eat breakfast which I don't love, to eat breakfast, um, not like to go on an empty stomach. I like to work out, do all that stuff before lunch. Um, I threw up the last time I took them all because I didn't have anything in my stomach, which is the weirdest thing ever to say. But like, I take um a multivitamin, men's multivitamin, omega three, um the because it's supposed to help cholesterol or something else, I don't know.
Speaker 1:A, vitamin D a vitamin D.
Speaker 2:And then there's uh, I do this ginseng, like this panics ginseng. It's supposed to help blood flow in your pee pee but it doesn't do any of those things. It doesn't do any of those things. Uh, so I, but it doesn't do any of those things. You heard it here first, folks. You heard it here first. It doesn't do any of those things, so I don't take that as often.
Speaker 1:And then creatine we're on the same page. I made a list of what were the top supplements or daily things that you should be doing, I think just anybody trying to be healthy, working out and that kind of stuff. I think creatine is one that's gotten a lot of press recently yeah as they're looking at, like how it might even impact, like not getting dementia, or like because it's supposed to do cognitive cognitive benefits, especially for women, and now they're talking about how muscle mass and women are so important.
Speaker 1:So it's getting a lot of like you know, round. It's going through the rounds of podcasters and that and doctors talking about it. Uh so creatine, you know, if they say five grams, I I usually tell people, if they're over 200 pounds, take, take 10 grams, because you have more muscle.
Speaker 2:Yeah, I got way more muscle, so I should probably take 10 grams for sure.
Speaker 1:Uh, yeah. Second one would be uh, vitamin D just for, like immune, immune defense. Most people are, are vitamin D deficient, uh, you know, in general. So you know, getting vitamin D, having like a daily supplement, you also want to like find one that's not like that, that doesn't like the, the, the capsule you take it in, is not also bad for you. So there's a there's some pretty good ones out there that you spend a little bit more money but you're going to get the vitamin D without you know kind of putting in your body like through a bat.
Speaker 1:What I don't like about the trends of today is everything is coming at you with a gummy. Yeah, oh, you can take creatine in a gummy. Now you can get like. You know, I'm having trouble sleep. I'm going to take some. You know what?
Speaker 2:I'm going to take some you know what's it called that you um Doggone it. No, I take it Melatonin. Melatonin, yes. Melatonin gummies yes.
Speaker 1:Everyone needs like melatonin gummy now, so you're just ingesting sugar in some way it tastes so much better, though, oh yeah.
Speaker 2:But it, but it's like right before you go to bed you're going to put like 10 grams of sugar in your body. Absolutely, that's the least of my worries, dude, you should see the bowl of ice cream I have before bed.
Speaker 1:Just proving that uh, semi-glutide not as strong as as uh ability to want ice cream.
Speaker 2:Okay, so I do have a funny story about that. Hold on, hold on, let's get.
Speaker 1:I want I want people to finish this for me. So I got creatineine, uh, vitamin d, omega-3, fish oils of some sort of a, you know, like a gel pill that you can a couple, couple of those you. Those are huge for just brain health. It helps you your mood. It just keeps your body healthy in general. They've done studies where people that didn't that were omega-3 deficient for years. It's almost as bad for you as being a smoker. Really, yeah, if you're deficient in omega-3 for several years You're going to get lung cancer.
Speaker 2:Not necessarily, but it's just so hard on your body.
Speaker 1:COPD. You just need that omega-3 fatty acids. And then whey protein. I think protein is obviously an important one. Whey protein, unless you're lactose intolerant or have a hard time ingesting whey protein. Otherwise, 50 grams shake of whey protein. They've done research and you can take up to 100 grams of protein at a time. It'll take a long time to digest it all, but it's not like you poop out half of it. There was some theory that you could only digest like 40 to 50 grams for men and like 25 to 35 for women.
Speaker 1:That is not true. Okay, they um. You can, especially post-workout, you can take in uh 60, 70, uh grams of protein and and you're going to. You know it might take a little bit of time but it's going to be in jet, you're going to, you're going to digest it and utilize those amino acids. So uh, so yeah, but I think 50 gram protein shake a day, just to make sure you're hitting your, like your the number of 50,.
Speaker 2:Five zero, five zero.
Speaker 1:Yeah, right For men, I'm speaking to men over 40.
Speaker 2:Yeah, so I've actually think about what I've eaten today, because we worked out, yeah, and I've just been starving, but I didn't want to go to a fast food place.
Speaker 1:You haven't gone to Shipley's right on the corner, dude, I almost did. The fact that they have a drive-thru, like stones throw from your office, that's brutal.
Speaker 2:I'm not a huge donut guy because I just always feel crappy afterwards. I can't stop With donuts.
Speaker 1:I don't go to a donut shop because I know, if I do, I will buy 12.
Speaker 2:I will eat 12.
Speaker 1:I will eat them all, and then it will become a habit, yeah, like I will just go back every day. Oh man, I feel yeah.
Speaker 2:Well, that's funny that you say that, because I feel the same way. That's why I try. I was joking about the ice cream. I don't stop. Yeah, like it's the same thing with ice cream freezer. It's over. Yeah, I'll come home from from training.
Speaker 1:I'll go and I'll eat a couple of scoops of ice cream and my son will come home and be like, hey, dad, we got ice cream. I'm like, oh yeah, my kids are always like dad don't eat it all.
Speaker 2:So I don't even start because I can't. I can't quit, um, so it. So my wife was telling me about cause. My wife's a nurse practitioner. You know that, uh, uh, family practice and what she's seeing is a trend of people that are overusing creatine, that don't need to. Ie teenagers, college Is that is that a real thing? Because they can't, they're having issues with their kidneys or liver issues or whatever. Um, they just they don't need it necessarily, but they're taking it because that's what they hear. What, what?
Speaker 1:are your thoughts on that? Here's the thing creatine is not like testosterone. Testosterone you obviously don't need it when you're a teenager, because you have more than you could possibly want to be wild awesome um.
Speaker 1:Creatine is an energy source that when you, it's only found in red meat okay and you would have to eat a lot of red meat in a week in order to get enough creatine from the red meat to like to get the energy. Because when you take creatine it like absorbs into your muscle, like the actual tissue of your muscle, your fibers, and then it becomes a battery that you can utilize when you do strength training.
Speaker 1:Okay, it's specifically for increasing like in muscular endurance during strength training okay so you can't just take creatine one time and go to the gym and be like, oh my god I totally felt the effects of creatine yeah, um.
Speaker 1:So, and if you go get blood work and I've gotten blood work many times and they're like, oh, your kidney levels are a little off, like it'll, I'll be in the yellow or the red and then I'll say, oh, I take creatine, because what's sending the kidney dysfunction into the yellow red is creatinineine, which is how our body shows creatine. It's creatinine, it's almost the same spelling, but the doctor or the lab technician will always say, oh, okay, no big deal. But I don't know this is what I think we're going to find out in the next 10 years is sustained use of creatine, especially like 20 grams, because people are starting to take more and more, because there's studies that say, oh, it's great for brain health.
Speaker 1:And like there's no negative, only like a little bit of gut dysfunction, if you like, take too much and blah, blah, blah. So it'll be interesting to see if there's any new science from some research studies that comes out in a negative way about creatine. Right now it all seems to be positive. For every once in a while there are people that take creatine that don't get very many effects, Like it doesn't really work for them the way it works for other people.
Speaker 1:But you know, other than a couple, a little bit of like stomach discomfort from taking too much, there doesn't seem to be any negative things. But you know, if your 15-year-old starts taking 10 grams of creatine from 15 all the way until 50, what is that?
Speaker 2:I don't know. Yeah, what's that? Long-term thing Is that? Long-term just create a problem for the kidneys, the creatine piece. It's like when you're 15, you could recover from anything.
Speaker 1:It's not recovery. Well, that's what you just said. It helps with strength training? No, it just gives you more oomph, yeah, I mean.
Speaker 2:And do they really need it? Like their body's not going to develop, like our bodies would develop when we're in 20s, right? No, it seems like a crappy use.
Speaker 1:If you go to the gym with no sugar. Yeah, like I didn't eat any sugar today. I no sugar. Yeah, like I don't. I didn't eat any sugar today.
Speaker 2:I am on this keto diet. Yay for me. I'm I'm important, right?
Speaker 1:Yeah, I feel like every keto person feels like they're important because they don't need sugar, because they post a photo of them with holding a bag of sugar.
Speaker 2:The worst part of a Kiva on keto is they talk about keto.
Speaker 1:Yeah, right, anyway, um, but you go to the gym with no sugar. They have no glycogen in your muscle. Glycogen is your energy. You don't burn fat working out with strength training. You burn glycogen. So if you don't have very much glycogen, you're going to bonk. You know rep six, yeah, when if you had glycogen and you had creatine, you probably could have done 10 reps, which then breaks down tissue and allows your body to recover as long as you give it enough.
Speaker 1:So it's not a recovery. It's not a means of recovery. It's a means of pushing your muscles, having enough strength and stamina to do more work, therefore needing more recovery, therefore getting stronger a little bit faster. Is it like steroids? Not at all it's just maybe 5%.
Speaker 2:Yeah, just enough.
Speaker 1:Yeah.
Speaker 2:Well, it's like doing a pre-workout. I mean that energy that it boosts you, like we drink Ghost before a workout or during a workout, anyway. So I guess the argument could be made that teenagers wouldn't need creatine because they have the energy, they have what they need. Their metabolism's crazy, all these things that it's almost overkill and their body's not gonna develop.
Speaker 1:They're not gonna develop as good as I have friends who have a 16 year old or almost a 16 year old whose doctor said, yeah, creatine's fine, you know, five milligrams a day or five grams a day creatine's fine, protein powder's fine, I don't know. I don't think there's any science yet. And again you brought up the fact that your wife kids taking creatine early and how that might affect the kidneys. I think there's a question.
Speaker 2:I could be completely wrong. There's a question mark. I could be completely wrong in how she's describing it. If somebody.
Speaker 1:And this is the whole thing with TRT. It's like good Lord if you're going to start taking testosterone replacement therapy at 40 not you, but a person yeah, yeah you're going to be taking synthetic testosterone for the next 30 years every day, twice a week, three times a week, like for 30 years.
Speaker 1:Like, which means your testicles are going to shrink to nothing nice because they're going to stop producing any testosterone, because you now have synthetic, which is even better, and you're going to be hanging out at 900, you know, uh, whatever, like your testosterone score is going to be a 900 every minute of the day, all day, for the next 30 years and from a from a standpoint of like that's great, I feel awesome, I'm like 25 again, yeah, yeah, yeah, man, that's what I hear from men Like, oh man, I feel like I'm 20-year-old, you know Great, but what like long-term?
Speaker 1:what are the negative effects. That's always something that we have a hard time as an individual and as a society looking at, and I think we won't know all this longevity movement that we're involved in, like peptides and creatine and you know, building muscle and keeping muscle mass.
Speaker 1:All like 10 years from now, these 40 year olds and 50 year olds are going to be 50 and 60 and we're going to see if they've been on peptides for 10 years and they're just living life and they're amazing and they haven't like nothing, they haven't aged at all.
Speaker 2:We'll be like, hey, it looks like works.
Speaker 1:Or if they're like finding that, these people have significant challenges in other ways, then we're going to be like hmm, so we just don't know, and I think you know you can't. But if you wait for 100% clarity on everything, you may be too old to even benefit from it right, yeah, exactly. It's everybody's decision. What makes sense right now? I mean, if your 16-year-old kid's a football player and they're going to strength training classes every morning at their high school, should they be on creatine Sure During the football season, why not?
Speaker 1:They're only going to benefit. They're only going to be a little bit stronger because of it have a little bit more energy for the games and practice. Sure Do they need to be on it, you know, taking it for the rest of their life Maybe not yeah, maybe after the season's over they take a couple-month break, yeah, and just kind of like let their body recover a little bit.
Speaker 2:Yeah, well, that's good stuff, man. I like your top five, I mean, I think, the last one I didn't say was sunlight.
Speaker 1:I just think. I think we, you know, we live indoors. We, you know, we're on zoom, we're just, we're just existing inside. So much getting out, walking in the sun is like as as important as you know, protein is important as omega-3 is important as all that kind of stuff.
Speaker 2:How about working out Like we're talking about supplementation, I know, but there's another thing I mean, it's like the reason I've found days like today I haven't had a single gram of protein. Realistically, yeah, what are you doing?
Speaker 1:bud.
Speaker 2:I've been busy.
Speaker 1:I can't. No, no, you should have three protein bars in your bag. You should have a couple of drinks in that in the fed agency fridge that are specifically like protein drinks, and you should be you should have a you know a thing of protein powder or you're ordering from you know somewhere to bring you a bunch of chicken.
Speaker 2:That's that's. That would be smart, that's next level.
Speaker 1:I love that. I mean I hear you're going to be a bad-ass power lifter. Let's go. I know that's a good point. Touche, you can't bring them up. Build muscle without protein.
Speaker 2:Anyway, I mean, I feel shame, but I do appreciate the encouragement.
Speaker 1:Uh, I feel a little like this is important Like if you don't, if you don't plan to succeed, you're going to plan to fail, right, if you don't plan to have a plan, you to fail.
Speaker 2:Is that something, I guess? Yeah, no, it's good, yeah, whatever it is. But like.
Speaker 1:But yeah, I mean that's the hard thing because I'll go to, I'll go to the, the gym to train people at, you know, 6, 30 am and I gotta bring a lunchbox with like you know three. You know little snacks and protein and you just bring a ghost, because I like that a little, like a little let's go three training sessions in Can't wait until they're a sponsor.
Speaker 2:You're the best dude. Ghost where you at All I can think about is donuts. I'd rather.
Speaker 1:Shipley talk. Oh man Shipleys.
Speaker 2:Well, I appreciate it. I think those are all good things. Sunlight, I mean, truthfully, we need to be moving every day and I think we need moving outdoors every day. So those are all positive things.
Speaker 1:Just notice we did not mention cold plunging and sauna, Good recovery tools. Sleep is way more important than either of those.
Speaker 2:FYI, I did a cold plunge session with a sauna. I've never done cold plunge before. I went to that sweat house off in Belterra and I was trying to cut weight for our powerlifting competition. I liked the. I liked the sense of I have 60 minutes and this is just my time.
Speaker 1:Yeah, I think that's a really cool part of it.
Speaker 2:It's not realistic 60 minutes every day, or whatever, three times a day. It's like I, I, I mean, I have a job.
Speaker 1:I think you know on an off day you want to like spend some specific quality recovery time. Sure, go, jump in a cold plunge for five minutes, come out, go to the sauna for 10 minutes.
Speaker 1:go back in the cold plunge. Do that? I mean fantastic. Yeah Again to give you 5% more recovery than you probably would have if you just went about your day and got eight hours of sleep. But if you do that and then get five hours of sleep, the guy that did nothing for recovery and got eight hours is better off Is better off, Just remember that.
Speaker 2:Well, the cool thing about the cold plunge I did it like three minutes, three and a half minutes. It was like euphoric. It was cool, man. Cool, literally and figuratively and literally. So well. I appreciate this man. This is good stuff.
Speaker 1:I think this is good content to be able to talk about, because we're under-proteined, we're under-supplemented and we need to find ways to. And if you have a thought on this, or you disagree with anything that we've said, or you want to chime in on the creatine conversation, or you have some information that maybe we don't, yeah, let us know. Find my email in the show notes.
Speaker 2:Just know. If you're not a premium member, we won't listen. That's the exclusive offer that you get. Is we listen to all of your comments and questions? If you're not, I want to say a bad word, but I'm not going to. I'm trying to do better, all right.
Speaker 1:Well, hey, this has been awesome. Thank you, Mitch. Thanks for giving me the reins today. I know that was hard. I'm struggling.
Speaker 2:You're going to close out too. I don't know. I don't know how I feel.
Speaker 1:You can't see, but when Mitch gets serious he crosses his arms and leans into the table and it's like you could tell he's really he's either uncomfortable, or he's got a really important topic that he's like processing. That's true and it's a so yeah so, but I'm proud of you, Mitch you let go of the cookie I love you.
Speaker 2:That's good.
Speaker 1:All right, take care guys.
Speaker 2:See that.