How To Take Supplements - OptiCast Weekly Q&A

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🎓 ABOUT THIS VIDEO 
In this episode, Nathan and Aubrey dive into practical strategies for supplementing effectively for immune support, cognitive performance, and athletic optimization, covering peptides, vitamins, and timing tactics for match day. They emphasize system-based approaches to consistency and performance enhancement, providing actionable insights for athletes, biohackers, and health enthusiasts alike.

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🧠 TIMESTAMPS 
00:00 - Concept of receptor internalization and peptide effects
02:00 - Immune system supplements: peptides vs vitamins
03:50 - How thymus and thymalin support immune health
05:30 - Managing allergies with Corsertin and micronutrient optimization
07:10 - Effectiveness of vitamins and tracking intake
09:00 - Recipes for consistent supplement routines
10:30 - Timing Methylene Blue & NuPept for cognitive enhancement
12:00 - Pharmacokinetics of cognitive supplements
14:00 - Hydration strategies during athletic performance
16:00 - Adjustments for match day supplement protocols
18:00 - Hydration and electrolyte choices for outdoor sports
20:00 - The importance of system-based routines for health resilience
22:00 - Combining supplements with nutrition around competition
24:00 - Strategies for fasted eating pre-competitions
25:50 - The mindset of gratitude in supplement adherence
27:00 - Safe injection practices: aspiration myths and risks
28:00 - Tips for pill swallowing and supplement organization
29:00 - Closing thoughts and next episode preview

Transcript

SPEAKER_02 0:00

Remember the concept of receptor internalization that I talk with peptides, that the longer you take them, the they literally go inside of the cell and then they can't be activated anymore? Aubrey has a voice internalization problem where she speaks inwards. So she was trying to what she was trying to do was to just speak at the level that she should. But instead of doing that from the beginning, she thought, why don't I just start slow and then ramp it up as I go? So she started asking the question and she wait. She went, how to adjust supplements for max performance.

SPEAKER_00 0:28

I remembered halfway through. I forgot I need a system that reminds me before every question. Aubrey, speak louder.

SPEAKER_02 0:37

Holy shit.

SPEAKER_00 0:38

Oh my gosh.

SPEAKER_02 0:40

Welcome you guys to another episode of the Opticast QA with me, Nathan. And me, Aubrey. Where we answer client questions every single week. And uh we also let you guys who are not clients yet get a little bit of a sneak peek into my coaching process and how I think about things, specifically to my clients. So uh today we are talking about, let's see, here we are talking about supplements. So methylene blue timing, yeah, fasting, uh windows, immune support, just a lot of practical value here for you guys. So let's start with the first question.

SPEAKER_01 1:14

What's your favorite supplement for immune system?

SPEAKER_02 1:17

Okay, so in terms of supplements for the immune system, uh I actually I actually prefer to go the peptide route. Reason being, we can modulate the response that you would get from a sickness or illness or something like that with peptides in a way that we are not able to do it with supplements. If I'm going to go the supplement route, I'm going to have something like vitamin C and just gonna have a very high dose of vitamin C. Vitamin C has been shown to reduce the amount of time that you spend being sick whenever it's something like a simple cold. But like when you look at peptides like thymusin alpha, dude, a single jab of thymusin alpha one when you start getting sick, I feel like that makes it so that you're not even like really sick ever. You know, like when you started taking it, the next day you were like, I'm better.

SPEAKER_01 2:09

Yeah.

SPEAKER_02 2:10

You know, and it's not like you don't feel an effect, you don't feel anything from it, but it is like, at least I think it's very much, it's it's very much like a game changer when it comes to this. Now, there's also other peptides that act in the thymus gland, which is going to be the main regulatory system for your immune system, and is right here in your chest. And that actually shrinks with with age. So having something that's going to communicate directly with that is going to be very, very useful. Like uh thymus is another one, thymolin is another one that is uh very much useful, but thymolin is more of a regulator, like long term. It's not going to work like immediately when you get sick. So for my clients, well, whenever they are into the world of peptides, I usually have them like have a stock of thymus and alpha one just so that you're not getting sick all the time. Now, there's also certain things that are not like sick, but like like allergies, for example. Allergies can be pretty fucking annoying, regardless of it's a real illness or not. So something like curcertin, which is an antihistamine, it's really, really solid. Like I've actually been able to come off of uh antihistamine medications entirely just by using crescertin, high dose crescertin, like 1.2 grams of crescertin a day. So that's something that I have uh pretty much year-round now. It became a staple in my my protocols. Now, also another thing you need to consider here is that there's the there is the possibility that you're getting sick all the time because you're lacking in micronutrients. So, like, something that I would want to have in place before we're talking about these peptides and stuff is like, okay, are you getting your dose of vitamin E every day? Are you getting your dose of vitamin C every day? Are you getting your dose of vitamin A? Are you getting your dose of vitamin D? What about vitamin K? What about fish oil, right? Like, what about ALA? So, like, if you optimize those things, you're gonna get sick so much less. Like I used to get sick all the fucking time. Like you remember, I used to be sick like always. Yeah. Just always fucking sick. And now I never get sick. Like I we've had times that you got sick before. This wasn't the first time that you get sick and I don't get sick.

SPEAKER_01 4:05

Yeah.

SPEAKER_02 4:06

Just my immune system is fucking running, you know?

SPEAKER_01 4:08

Like for anyone that shares a house, it's like it's impossible. Yeah.

SPEAKER_02 4:12

Yeah, it doesn't, it doesn't really normally happen. So it's it's really cool to see. And I think these are the ones that I would like have in place before touching anything else. But if you have those things in place, you're still getting sick, especially if you're around kids and stuff. The thymus and alpha one is going to be my favorite one absolutely. Let's go here over to our next question here.

SPEAKER_01 4:31

If you know you're gonna have an extremely brain-intensive day, would you prep the day before or two days before with methylene blue? Or is it something that you would take only the day of? If you wake up at 5 a.m. and need the benefits of methylene blue by 8 or 9 a.m., would you take it before bed or just take it when you wake up?

SPEAKER_02 4:53

So this is where pharmacokinetics and pharmacodynamics are important. I don't remember the half-life of methylene blue off the top of my head, but from the effects that I feel, feel it within 30 minutes. So there's no reason to take it before going to bed. As a matter of fact, you're gonna be stimulated and you're gonna sleep like shit. So like we don't want to go that route. Like we would actually want to have methylene blue in place when it's the time for you to do the task. So like if I'm going into a podcast 30 minutes before I'm taking methylene blue alongside a bunch of other shit. So that's that's basically what you would do with methylene blue. There's no need to like load up the day before. It's not a slow acting thing. Now, it like there are certain things that would be slow acting depending on the method that you're using to deliver it. So, for instance, Samax, um, if you're using an intranasal, the olfactory system is going to deliver it to your brain without going to the blood-brain barrier faster. So you could just do that and within five minutes you feel the effects. Now, I do sub Q, so I actually do like an hour and a half to two hours before the task starts. Now, also, if you do an intranasal, you're gonna have to redose like 30 minutes to an hour afterwards. I won't. I just dose it once to twice a day. So just if you if you look into the pharmacodin' dynamics of it and the pharmacokinetics of it, you're gonna be able to figure out exactly like when the dosing should be done. And uh inside of the Octalab engine, because you you guys be inclined to have access to it if you are part of the Octolab experience, you're going to be able to see like basically my rationale for stacking and layering methylene blue. Um, I don't have methylene blue for every every cognitive stack, so it's something that I don't recommend. Especially I don't recommend people take methylene blue all the fucking time. It's really not something that I believe it's it's healthy, it's good for you. So just have it before like brain-intensive days. Don't take it every single day. We do have research that points out a sort of a dose response between methylene blue and cancer. So we want to minimize that, obviously, just like we want to minimize the amount of time that we are spending in uh around asbestos or smoking cigarettes or having H. pylori, which by the way, it's in the same category as garcinogen as cigarettes. So uh pretty fucking wild there. But yeah, that's that's basically how I think about uh methylene blue here.

SPEAKER_01 6:51

What's your favorite protein powder?

SPEAKER_02 6:53

I fucking hate protein powder, bro. Yeah, no, though, like I'm not the right person to ask, but I've tried rise supplements, those tasted really good, but they were over double the price of everything else because the tub is smaller and they're still$20 some dollars more expensive than the other ones. So like if I'm trying to be a cheap fucking bastard, I go with Redcon 1. That's why you always see me wearing Redcon One sh shit. Yeah, it's because I get it for free. Like it's not because I'm repping their shit.

SPEAKER_01 7:18

That's what I would say. I think that they have a decent amount of flavors, and I can tolerate like the taste. I I both mix it into food and I drink.

SPEAKER_02 7:27

Now I feel like ghosts taste so much better. Ghost tastes so much better.

SPEAKER_01 7:32

Higher fat most of the time. Uh I think.

SPEAKER_02 7:35

Yeah, it goes from like three grams to nine or eight.

SPEAKER_01 7:38

Yeah, so it just depends. I haven't I don't like chunks of stuff in protein powder. I want it to be like smooth. I love the chunks.

SPEAKER_02 7:45

I love the chunks. Whenever we're yeah.

SPEAKER_01 7:47

It makes me feel like it's not fully mixed in, you know? Yeah. So it's not my favorite, but he likes the chunks. I don't. So it marks.

SPEAKER_02 7:55

Just like ice cream. For ice cream, I like chunky ice cream.

SPEAKER_01 7:57

I like chunky ice cream.

SPEAKER_02 7:58

I like to have but I like like chunky ice cream that almost has no ice cream in it, is just chunks.

SPEAKER_01 8:03

I literally got you hooked on that. You used to not like like cookie dough ice cream and with brownie pieces and stuff in it. You used to only eat strawberry ice cream.

SPEAKER_02 8:12

No, I used to No.

SPEAKER_01 8:14

Strawberry cheesecake you've liked for a long time.

SPEAKER_02 8:16

Okay, no. We're talking about frozen custard now. When it comes to ice cream, when it comes to when it comes to ice cream, I was always a Ben and Jerry's guy. Always. Yeah.

SPEAKER_01 8:24

Not when we were dating.

SPEAKER_02 8:26

Bitch, since I came to the US, it's always been Ben and Jerry's. What are you talking about?

SPEAKER_00 8:30

That's fine.

SPEAKER_02 8:32

I agree to disagree.

SPEAKER_01 8:35

I can legit remember every time we would be like at the fair, you would get strawberry ice cream.

SPEAKER_02 8:41

A mint chocolate chip.

SPEAKER_01 8:44

You wouldn't get chocolate. Which I've always loved.

SPEAKER_02 8:46

Like literally, my mom would come over to my school and bring me mint chocolate ice like stuff for me, but I wouldn't do that when we were dating. I just did that in my childhood, growing up. Then when we started dating, I stopped, went fully strawberry, and then after that I became converted into chunks. Is that what you're saying?

SPEAKER_00 9:02

No comment.

SPEAKER_02 9:03

No. What the fuck?

SPEAKER_00 9:06

Okay, we'll find some pictures.

SPEAKER_02 9:10

I'm I'm pissed. I'm pissed off right now. I'm fully fucking pissed. So fucking pissed, dude.

SPEAKER_00 9:15

So pissed you could chug a protein shake?

SPEAKER_02 9:17

No. I would barf. Honestly, if I try to drink a protein shake right now, I'm gonna throw out.

SPEAKER_00 9:22

Do it. Do it. Yeah. Or the views on cameras.

SPEAKER_02 9:26

Can you imagine projectile vars?

SPEAKER_00 9:27

Red Conwell?

SPEAKER_02 9:28

There was a podcast that I was recording and I started feeling really, really bad as I was recording, and I was like, I hope I don't fucking pass out. But if I do, that's pretty cool footage, you know?

SPEAKER_01 9:36

It's gotta be alive if you're gonna pass out.

SPEAKER_02 9:38

Yeah, but I was like my head was hurting and I started sweating and shit. And I was like, what the fuck? Am I getting sick? Or is this just a cell you?

SPEAKER_01 9:45

Anyway, protein powder.

SPEAKER_02 9:47

Yep, already answered.

SPEAKER_01 9:48

There you go. Thank you.

SPEAKER_02 9:50

We're running out of time here. We're so late. Yeah, definitely need to speed things up here. Great.

SPEAKER_01 9:55

This might be an odd question, but do vitamins and oral supplements have calories? If so, are these substantial enough to track them in a fat loss phase?

SPEAKER_02 10:05

My brother in Christ, look at the label. If it doesn't show calories, it's not worth tracking.

SPEAKER_01 10:11

What about fish oil?

SPEAKER_02 10:13

Yeah, fish oil has calories, but it's literally written on it. It's written on the label. So we read the label, whatever it's on the label, we fully trust because labels don't lie. I mean they do lie, but they lie more in terms of like sauces and condiments and things like that.

SPEAKER_01 10:26

I don't think I've tracked fish oil. Like I might have tracked it.

SPEAKER_02 10:30

It's two grams. You're probably off by two grams, like regardless. Now, for me, when I was having like eight grams, it's a little bit more substantial. You know? Yeah. But no, not really. It's also like it's a it's a question that's applicable more for like spices because spices do have calories, but people don't track them. I don't think it's worth tracking.

SPEAKER_01 10:49

Yeah.

SPEAKER_02 10:50

At all. Like even if you're in contest prep. But if you're in contest prep, I'm probably not gonna let you have any condiments anyways.

SPEAKER_01 10:55

But not for calorie purposes, though. That would be like for water retention and bloating and stuff like that. So it could be helpful to keep track of what you're using and how much you're using, not for the sake of calories, but for the sake of tracking symptoms you might be having in response.

SPEAKER_02 11:10

Can I also like I track all of my supplements? Like I put all of them, I created a custom meal on my app, and then I have all of my supplements in there because then I can look over my data and just be like, what am I deficient in? Then I just add a supplement to it, and now it goes all the way to fills up the bar and it f like satisfies my OCD. It's not even for health optimization. I'm just, you know, a sick person in the brain that needs to be fine.

SPEAKER_01 11:32

The bars have to be equal.

SPEAKER_02 11:33

They they don't have to be equal, but they have to be perfect.

SPEAKER_01 11:36

Heard. Just like your ice cream.

SPEAKER_02 11:38

Just like my ice cream, that apparently I just just have no fucking clue what I like. Yeah.

SPEAKER_01 11:44

Some of my supplements are prescribed to be taken fasted. What if I forget to take them fasted in the morning? Do I skip them for the day or take them ASAP and understand they might have a reduced effect?

SPEAKER_02 11:58

Okay, very good question. First of all, we don't forget to take supplements. Okay. It's just not a thing. Put your fucking pills on the bathroom. Like put it on the cabinet as soon as you wash your face, is staring at you in the face. How on earth could you forget? It's already there, it's already organized. Now, I'm I'm thinking that the person who asked this question, well, I don't know who it is, um, I'm thinking that the person who asked this question probably doesn't pre pill prep for the whole week. They probably have 47 different containers and they're just like grabbing and then just looking at a list of like which ones do I need to take now, figuring it out. I don't recommend that. I think that's a dumb thing to do, which is why very early, like as as soon as you get your protocol, I tell you, get a pill organizer and start prepping your pills just like you prep your meals. So that way you don't forget. Like I used to forget to take my pills with my meals. Well, guess what? That bitch is sitting on the counter now. My wife loves it. She thinks it's sexy, she thinks it gives a whole new atmosphere to the house. It's it's a vibe that you can't get with like actual decor. But if you put like eight bottles on the counter, like just multiple different colors, purple, blue, white, green, there's some other shades of blue in there as well. There's some black stuff. Um it's oh, and then there's the pouches as well. Um, and then we have the cabinet of some supplements, and then the other cabinet for some other supplements. Those are the ones that like are there, but the but they're there because if I'm going to be grabbing a plate, I want to see my pills staring me in the face so that I don't forget. So do that, and then you won't forget. Now, to answer the rest of the question here, um, and in my coaching notes, let me first take a vello. Yeah. Let me first take a vellow here.

SPEAKER_01 13:42

I would say prep is half the battle.

SPEAKER_02 13:44

Yeah, it really is.

SPEAKER_01 13:46

And figure out you can figure out a cutesy way of having your pills organized. I just haven't yet because I haven't had the time. But maybe I'll open a company that develops pretty ways of displaying the 15,000 supplement bottles that we have sitting out on our counter right now.

SPEAKER_02 14:04

There are actual companies that will sell you your supplements already in pouches. So you just pick up one pouch every single day.

SPEAKER_01 14:10

Dude. Yeah, it's genius.

SPEAKER_02 14:12

It only costs about 12 times more. So it's so worth it because the quality and it's like so it's tested and it's like it's all verified, and it's literally the same shit as every other supplement. Okay, but to answer the other part of the question here, which is like, okay, do I just take them with food or or like in a lower the effectiveness and stuff? And that's a good question because it will change for each given supplement. So the best recommendation that I can give you is like, you know, you eat your food and then you wait 90 minutes and then you take your pills. That's enough time for it to like clear off your stomach a little bit. So you're just putting in the other supplements on top of it, but it's not mixing up with the food or anything like that. So that's how I would go about it. But in general, don't forget it because like there's no way to forget once you have a system. The only people who forget are people who don't have a system. And if you're working with Optolab, there is a system for everything. So just adopt the system and it's literally retard-proof.

SPEAKER_01 15:05

And this is coming from two people with ADHD.

SPEAKER_02 15:08

Who forget everything.

SPEAKER_01 15:09

Who forget everything.

SPEAKER_02 15:10

Literally, it was doing the interview today, forgot what I was talking about, probably eight times. In the middle of talking.

SPEAKER_01 15:16

Yeah. It's uh it's really bad. So you have to stop. Yeah. Once it's happened a couple times, you realize, okay, my system isn't working.

SPEAKER_02 15:24

Now, the person who probably asked this question, they'll say, but I'm usually pretty good at remembering. Yeah, it doesn't fucking matter. You don't I'm usually pretty good at not getting into car accidents, but I still wear my seatbelt. I'm usually pretty good and not getting shot, but I still decide to not go into stupid places at 3 a.m. So, like, oh, you're still pretty good, but still have safeguards because some days, those are the days that are not things are not perfect. When things are not perfect, plans go to shit, which is why Optolab works with systems, not with plans. Every other coach works with plans. We work with systems because systems can survive life, but plans cannot. Plans, you can follow them when everything is going well. Systems, you don't need things to go well or bad. It does. It's completely fucking irrelevant. So, so that's that's the way we roll. Fucking adopt the Optolab life, and uh shit is gonna become much easier for you.

SPEAKER_01 16:15

Is there a point of feeling? Holy shit.

SPEAKER_02 16:17

What the fuck did you say? Did you swallow part of your brain or some shit while you were talking about it?

SPEAKER_01 16:21

Part of my word. I forgot what I was doing.

SPEAKER_02 16:23

Yeah. Forgot I was talking.

SPEAKER_01 16:25

But thank God I have my system to keep me in line. Is there a point of diminishing returns for staying fasted with yohimbean? Say I take it and then fast for eight hours. Does its effectiveness wear off after a certain amount of time? Is taking towering too late a problem?

SPEAKER_02 16:43

Okay, let's answer the taurine question first. No, it's not a problem. It's actually synergistic with things like glycine. So I take taurine at night. But okay, so again, going back to pharmacokinetics and pharmacodynamics, what's the half-life of your himbean? You only need to be fasted for that half-life. So if it's four hours, we only need to be fasting for four hours. We don't need to fast for eight hours. Now I fast for longer because your himbean, I believe, is synergistic with, well, it actually works very similar to nicotine. So I would continue with nicotine after the hymn period has passed. Now, because nicotine is also synergistic with caffeine, I take both your imbee and nicotine together at the same time. But yeah, there's no reason to continue being fasted because it's already stopped acting. Like it's not working, it's not doing its thing anymore. So there's literally no reason for it. Yeah.

SPEAKER_01 17:30

But what is taurine? Or taurine or however you said it?

SPEAKER_02 17:34

So the the I use taurine for like basically like nerve stuff as well as like water retention. And it has some cognitive benefits and it can also enhance the absorption of some other supplements.

SPEAKER_00 17:44

Okay.

SPEAKER_02 17:45

Yeah. But taurine was the thing that back in the day people would say that supplements, energy drinks are bad because they contain so much taurine. And taurine has some data on kidney stones. That apparently, if you consume an literally in unconsumable amount of taurine progressively every single day for several months, there is a minor chance that you will develop kidney stones.

SPEAKER_01 18:06

It's kind of like the whole Diet Coke.

SPEAKER_02 18:08

It's 100% just like the Diet Coke stuff.

SPEAKER_01 18:11

Yeah. How to adjust supplements for match day performance and how to incorporate hydration and nutrition.

SPEAKER_02 18:17

You guys have to understand, okay? So I'm the autistic one, but she's the retarded one. So like when it comes to like this, there's a volume reader right there. And my volume is always on yellow or red. When she starts talking, she starts, she she remembered the concept of receptor internalization that I talk with peptides, that the longer you take them, they literally go inside of the cell and then they can't be activated anymore. So Aubrey has a voice internalization problem where she speaks inwards. So she was trying to, what she was trying to do was to just speak at the level that she should. But instead of doing that from the beginning, she thought, why don't I just start slow and then ramp it up as I go? So she started asking the question and she waits. She went, how to adjust supplements for Mac performance.

SPEAKER_00 19:00

I remembered halfway through. I forgot. I need a system that reminds me before every question. Aubrey, speak louder.

SPEAKER_02 19:10

Holy shit.

SPEAKER_01 19:11

Oh my gosh. So this isn't even an actual question, though.

SPEAKER_02 19:14

So how to adjust supplements for match day performance? Question mark. How to incorporate hydration and nutrition around it? Question mark. Sounds like a question to me. Okay, so how to adjust supplements for match day performance. You take your supplements, boom! You take them at the time that I told you to take, and you will be optimized. So if I tell you to spray some shit on your nose as you are walking stages, this is a question that was probably asked by a competitive shooter because I deal with a lot of them and only them talking about match. You know, if it's a power lift, there's gonna be a meat. If it's a bodybuilder, they're gonna talk about stage day. Like it's it's just always different. But so that's what I'm assuming. Fuck. I got nicotine up my nose, dog.

SPEAKER_01 19:52

Doing great.

SPEAKER_02 19:52

Oh my god. Okay, so uh for match days specifically, whenever you're going into a place that you're going to be needing to be very cognitively alert, very sharp, being able to remember things very, very fast and to form memories very fast and be able to analyze them fast and also to learn things as you go, decisions for these athletes are done in the milliseconds. You have to literally confirm whether the shot went exactly where you want it to go within a fraction of a second and then move on. There's no time. So as you shoot and the gun comes back, by the point that it comes back, like the point that it the moment that the gun moved, you should know exactly where the shot went. And then from that point on you can decide where to go. You don't need to look at the target to figure out like if you hit it or not. That's how we competitive shooters actually do this shit. We're not looking at the paper to know if we hit it or not. We're always just looking at the direction that the sites are moving. So you're doing that while you were looking at the paper. So it's very, it's very, very hard. You you'd like understand the level of a cognitive demand. The problem is for a lot of these for a lot of these sports, you can't really like be ramped up and in your zone for the entirety of the event. Why? Because you're shooting for 20 seconds and then you're gonna rest and do fuck all for like an hour and a half, and you're gonna shoot for seven seconds, and you're gonna do fuck all for two hours, and then you're gonna shoot for 30 seconds, and then there's a two-hour break. Like that's how it rolls. So you need to be able to turn shit on very, very fast. Like, for instance, for Simax, that's something that I like to have like pre-stage. So as you're about to go start walking the stages, that's when you spray it. Okay. But for something like Nupept or methylene blue, you would actually dose it like NuPEPT and methylene blue as your walking stages first in the beginning of the day. And then when you are like during the match and stuff, whenever you feel like your energy is dipping, you would add another tab of methylene blue. You wouldn't need Nupept in this case again, uh, but methylene blue you would. Nupept is helpful for memory formation, but it's more of a long term effect here. So that's basically how I would adjust these things, but I wouldn't try to front load everything from the beginning. And especially I wouldn't try to front load all of the stimulants at the same time. Because they'll make you jittery, they'll make you anxious, and you cannot afford to be jittery when this dexterity literally is the most important thing for you. You can't have your eye twitch when your eyes need to be fucking locked in into the target, right? Like that's basically how it is. Like remember, my eyes would hurt when I was shooting a lot because like of how much focus you're you're putting onto this like tiny, tiny little spot. So that's basically how I go about with supplements. Now, hydration. So for hydration, I like to have since the matches are usually done outside, whenever there's a sport that's outside, um, I want I want to have this done like fucking with electrolytes all day long. I don't want an electrolyte that is very loaded with vitamin B's because you can have a lot of vitamin B6 overload, and that raises the risk for uh some nerve damage that is permanent. So you don't want to have that because that's bad. So look into like which supplement you're actually taking. If you, you know, you're you're you're listening to this and you are a client, I'm glad to tell you which one I use because I forgot the brand off the top of my head. It's a very small brand. I've never heard about them before, but it's just a little bit of potassium, a little bit of salt. Um, and if you don't have these things on hand, then you can just salt your water a little bit because you're losing these minerals as you go. And then when you're eating during the day, opt for whole foods. Don't get the fucking pizza. And also, what the fuck is the obsession of shooters of with eating like pho and shit like that? Having soup on match day. Don't just do that. Like grip some actual fucking like potatoes to replenish your potassium levels. Grab like a lot of spinach, a lot of broccoli, um, a lot of nuts to be able to replenish all of your minerals and your vitamins. Like, you don't need a lot of supplements like electrolytes and shit like that for these things. For just eating a normal diet, you're going to be fine. Now, for the nutrition, like just finalizing this aspect here of the nutrition, I like to shoot fasted. I like to do things that are cognitively demanded fasted because I feel the cognitive like load that carbohydrates take on me. So I really try to not have a lot of like inflammatory foods, things, things that are going to like overload my brain when I'm uh when I'm like trying to be cognitively sharp and just having to have like less things in the equation. So I like to do it fast. Now, a lot of people they can't do it fasted. The reason they can't do it fast is because they haven't done fasted. So you can get used to it, but just don't try to go from like eating your first meal at 6 a.m. to eating your first meal at 2 p.m. on the first day. Excuse me. That's the nicotine right there. Dude, I'm telling you. There is something with these velo pouches that is so fucking strong. When I do free, when I do some of the other brands, I get nothing. I put these fucking they're tasty.

SPEAKER_01 24:34

Well then keep having the hiccups on your podcast.

SPEAKER_02 24:37

They like it.

SPEAKER_01 24:38

Okay.

SPEAKER_02 24:39

I think I think it's my it's my charm. My word. Yeah. So for nutrition, I like to do it fasted. Perhaps a a small snack, very focused on protein and uh fats. But if you are also doing bodybuilding and you're serious about body composition, perhaps the best thing is for you to just eat a whole meal. Because you gotta remember we're also leveraging a bunch of other compounds and nootropics, so there's not really a need for like trying to space out food so much as well, because you you would be getting a lot of the cognitive benefits from these other compounds as well. Uh especially if you are, you know, someone who is running something like Adderall already. Like it's just like if you're on Adderall, you can focus regardless of like how much food you've eaten. You know, if you have vive ants, you're not even gonna be able to eat, you know? So that's just uh what I have. Do you have any other notes on supplements and stuff like that?

SPEAKER_01 25:30

Nope. Stay organized. Take them, have a routine. It doesn't have to be complicated. Swallowing pills is not a chore, it's a privilege. So don't complain about having to take vitamins and supplements if you have the funds and the direction and somebody telling you what to take and you're seeing results from it. There is zero reason to be complaining. You should be grateful every time you sit there and you take your 10 pills or whatever it is. Yeah. So that those are, I think, my notes.

SPEAKER_02 25:59

That's a good perspective to have with everything. With injections, with uh training, with cardio, is just try to have a grateful mindset that's going to be extremely helpful. It literally eases off so much of the pressure and the the the like the the pain that that you feel when you have to prioritize these things. Especially with injections, because like pinning fatigue is actually a thing. Like you kind of just get tired. So like for me, as soon as I have the syringe ready, I fucking inject it. I don't even think about it. It's just going in. I don't care if it's in the right place in the right direction or anything like that. I just put it in and start pressing the thing. I don't I don't ask aspirate, by the way. If you are a client, you know that you don't have to aspirate, but if you're not a client, non-medical advice, aspiration is retarded. There's no need for that. It just makes shit hurt more.

SPEAKER_01 26:46

So I don't know what that is.

SPEAKER_02 26:49

Means back in the day or currently, whenever you don't follow the medical guidelines for doing things like fucking injections, when you are doing medical procedures like inject injections, we used to inject and then pull to make sure that we're not hitting a blood vessel.

SPEAKER_01 27:03

Oh, no, absolutely not.

SPEAKER_02 27:05

Because if there was blood, the risk was okay, now we're injecting it oil into a vein, and that can cause a call uh a pulmonary embolism, which means you will die. There's nothing you can do about it. So if you were to inject like one CC of testosterone directly into your veins, you would die. That's the rationale. Problem is we kind of have studies, so we kind of have data. And when we look at the data, injecting like it directly into a blood vessel doesn't seem to do anything. Also, it's the same thing with movies, right? That you're just like, oh, there's an air bubble going into the veins, so now this person is gonna die. Nope, we actually have injected over three cc's of air directly into the veins. And there's nothing that happened to these people. So, like, there's no cause for concern. There's no reason to aspirate, don't aspirate. It's it's it's kind of unnecessary. But on the notes of supplements here, um swallowing a lot of pills at once can be challenging. So, like, what I do is I actually do it with some flavored liquid. That helps me drink it a little bit easier. Now you gotta remember, I'm having like thir 30 pills at once. I'm not having like six pills. If you're having six pills, you can just fucking put that in your mouth and swallow. Don't act like you don't know how to swallow. We all know you know how to how to anyway.

SPEAKER_01 28:23

Um, yeah, I take my night pills with a little bit of like when I'm eating my food. And because timing-wise it works out and that helps like them not get feel like they're getting stuck in my esophagus.

SPEAKER_02 28:36

Yeah, like for my for my the pills that I take with meals, my my night pills cannot be taken with food. Um, and I need to check if yours can be taken with food. But if you if you are like taking it with meals, I like to take it like first thing. So I take it and then I start eating everything because it's just gonna push it all down so it doesn't say stuck in my throat. I don't like things stuck in my throat.

SPEAKER_01 28:55

Uh-huh. And on that note.

SPEAKER_02 28:57

Love you guys. Love you guys. Thank you so much for sending these questions. I'm going to go eat some ice cream. Figure. Nope. Because I don't do that. Just strawberry.

SPEAKER_01 29:06

Just a strawberry.

SPEAKER_02 29:08

A strawberry.

SPEAKER_01 29:09

I'll eat some bed and jerry stuff.

SPEAKER_02 29:10

I used to eat just strawberries with like a bunch of um condensed milk. And uh I would add sugar on top of it as well. Jeez. Yeah. When you guys see me lean, it's because I'm not living like I would naturally live. I'm not following my body's signals because my body's signals are fat. They're very, very fat. They like being fat. But in any case, love you guys. Thank you so much for sending the questions. What are we talking about next week? Next week we are talking about phase science grow, cut, push, deload. How to org organize that structure and how what is my logic and my rationale for organizing those um uh phases for you. So peace out. I'll talk to you guys soon. And sorry for uploading the podcast on Thursday. We were just extremely fucking busy on Wednesday, but I hope this helps. Peace out.

SPEAKER_01 29:58

Peace.