What Supplements Should You Actually Take? (The Truth No One Tells You)

What supplements actually matter—and what’s just marketing?

In this episode, Coach Mike breaks down:

• The #1 rule before buying any supplement
• Why most supplements fail
• What to actually take (and what to skip)
• How to protect your health and results

Plus, insights from a sponsored livestream with Biolore.

Watch the Amazon Live replay & Shop Biolore here!

💭 Thanks for listening to The Lifestyle of Fitness Podcast with Coach Mike Caulo - NBC-HWC health coach, retired pro Muay Thai fighter, father of 4, and founder of the LOF 100-Day Comback System, 

Transcript

Mike, what supplements do I take? Or coach, what supplements should I be taking? Is this the right supplement for me? These are the questions I hear all the time. Also, what am I actually taking for my supplements? So I wanted to take this time to actually share with you guys what my actual supplement routine looks like, as well as a added bonus to be honest with you guys part of the sponsorship for this live stream is uh sea moss gel from biolore and their sea moss gummies which we're going to get into we're going to talk about is it worth it is it legit who and how might you be using it as well as like literally my entire supplement routine right now what i dropped what I've added and what I pretty much consistently keep. And we're also going to go into a basically peanut butter and jelly swap or a level up to how to increase your fiber and protein intake with a peanut butter and jelly. Now, I'm going to be sitting for this one because I'll be honest with you guys, I've been standing all day and I'm kind of going to conserve a little bit of energy, not feeling so hot, but hopefully the sea moss gel and some of the supplements here and getting some nutrients in will be helpful. Also with that being said, if you have questions, feel free to drop them in the chat and in the comments, whether you're watching live, whether you come back, watch a replay, we'll be also putting out a blog post, a newsletter and a recap on this. So whether you're watching it live or the replay, You'll have all the insight. I'll be sharing sources. And again, shout out to BioLore. If you're watching this on Amazon Live, we actually have a fifteen percent off code that they provided us that you can use during this live stream. So if you're watching anywhere else on any of the other platforms, I also put a link over to our Amazon Live and go check that out. It's only during the live. If you're watching the replay, I would say join on our newsletter. I'm going to be working out something with them where we can potentially send out a follow up promo code. We'll see. We got to join the newsletter for that. With that being said, let's start with our supplement routine by ours. I mean mine. And then after that, I'm going to actually go into where CMOS gel can fit into that, the gummies versus the actual gel itself. And what I've actually changed because I've actually removed a couple of things from my supplement routine, really like my medication kind of routine and what I'm doing to kind of counter that or adjust for that. So number one, this is a pretty standard one. This is probably the foundation of everything that I take is either a greens and or multivitamins. So right now I'm taking Moringa, which is more or less like a multivitamins kind of a green supplement. I already took that this morning. Again, it really constitute as a base cover multivitamins. OK, there's some cool things with Moringa specifically. It's got fiber. It's got a little bit of protein. It's got some other components to it. It doesn't hit the same kind of density as far as all of the vitamins and minerals as you would get a traditional like synthetic maybe created multivitamin. But this is like this mother nature's multivitamin for a reason. It does hit a lot of those checkpoints. So that's the foundation. This is like number one. I build everything off. Number two, that's probably the most impactful is creatine. So I'm actually going to grab my creatine, both gummies and powder because they're both valuable. If I can get to it. So when we talk about creatine, I'm a big fan of creatine powder first and foremost. There's a couple of brands that I like. Again, these aren't even actually sponsors. Thorne is one I bought myself. Sports Research is another one that I've worked with in the past. I've also paid for out of pocket, whichever you're going to go. And this is for all supplements. You want to be able to have a third party tested stamp of approval, whether that is NSF. So certified safe for sport, whether it's another third party tested, Hey, it has exactly what it says in it because realistically in the supplement world, I can take anything, throw it in a container and claim it is whatever it is and sell it for an ungodly amount of money. So Being able to have a third party tested. So this is NSF certified for sport. That's how you know it's safe. It has exactly what it says in it. You're not going to flag any drug tests, which is why they work with the UFC and different brands like that. Also, again, sports research is another really good one. How does that look for all supplements? Creatine probably could even be my number one. Creatine is like a foundational one. it's great for obviously physical performance one of the most documented when it comes to actual data and peer-reviewed insight but it's also not only great for performance in the gym and recovery but also cognitive benefits whether that's you're running low on sleep whether you just want to like optimize your actual brain function my like stepmom actually just talked to me about this asking about for her. And I was like, yes, a hundred percent, whether men, women, whoever creatine is a go-to move, whether you get it in gummies or powder, my two cents on that. And same thing for multivitamins or really any of this, including even the CMOS gel, whether you're going to go with the CMOS gummies or the gel, anything you're doing, whether it's gummies and or the powder, ideally powder or a gel or that source is going to be better from an absorption standpoint. and you'd be able to control what you're taking more. When it usually comes to a gummy, the gummies are usually friendlier, they're tastier, they're more accessible, it's easier to get in, but usually there's added calories. Let's just use the Sea Moss gummies as an example. So it's really not that bad. For two gummies, twelve calories, not bad at all. When you compare that to the Sea Moss gel, you're gonna have two tablespoons of serving, ten calories, more or less the same. You can get the same nutrients in here. So for the gummies, it's actually pretty solid. now when it comes to creatine gummies i've seen a wide spectrum of like fifty to a hundred calories for a serving for five grams of creatine versus being able to get it from powder you're not gonna have any calories because it's literally just the powder it's amino acid so i when someone asks me an ideal way powder or the like pill whenever possible or the gel for example from an absorption if it's gross if you don't like it if it just takes too much time even like a fish oil the cool thing i'll go over in the fish oil which is another pick of mine that's like my top five if you feel like you have an aftertaste sometimes gummies can be helpful for that or just getting it in so like with the sea moss gel having a gummy wow it's actually really good i'm genuinely surprised at how good i gotta actually check the ingredients on this So you got cane juice, vegetable oil, tapioca syrup. Yeah, yeah, yeah, yeah, yeah. Really all the same stuff. Yeah, you got your sea moss gel. Ah, okay. So we got orange juice, apple juice. That's what's given to that flip. Nice. Okay. So this is actually, yeah, it does have natural flavors, lemon, raspberry, apple. So really nothing crazy as far as like added sugars and things. It's surprising actually how good it tastes, but with the apple juice, orange juice, that totally makes sense. I'm also going to do a flavor test for all of the CMOS shells. We're going to cross compare all of them, but I'm going to go through my supplement picks basically breakdown. I just want to give you that as an example. Gummies can be great when you're starting something new. If you want to build a habit from my experience, How many gummy makes it more desirable? A powder is kind of boring. I, at this point, like it's easy for me to get in my protein powder. It's easy for me to get in my creatine powders, any of that stuff. My supplements is part of my morning routine. I got both plant-based and, uh, uh, whey-based and or like animal-based proteins, I think is the easier category. And then we'll go over some of the other things here. Like we have collagen peptides, fun things like that. But the real thing I wanted to break down is first like what I'm currently doing and then what I've taken out. So we've got a multivitamin or greens product. We've got creatine. I was talking about fish oil. So this is something I already took pretty much my entire supplement routine this morning, but fish oil or some version of omega-three fatty acid is like my top five for a supplement. Again, Health Dose is just the brand that I just got sent to me. To be honest with you, I'm really fortunate. I get a lot of brands send me stuff just to try out. So I rotate through a bunch. I have some of my top picks that I will even buy if I need to, but I get so many brands to send me stuff. I just like rotating them. Here's what I will say again, looking for, and this is what I'm looking at. They have certified GMP, which is basically going to look at, does it say what it is or meaning does it verify what's in it's actually in it? That's what we're looking for. Third party tested. to make sure that it's actually having the ingredients and what it is in it. Sometimes they'll say, yeah, like FDA registered facility. To me, that's great, but not as actually impactful as I'd like to see, you know, third-party tested or NSF because FDA registered facility means like, hey, it has like the equipment you use, but like you can still make mistakes, right? So having that like certified GMP or having the NSF stamp is more impactful to me. And then the other piece, so we got three already. So we've got our multivitamin. We've got our creatine. We've got omega-three. This one's coming from fish oil. There's also plant-based options. One of the other ones I find really impactful for me personally, it just depends on the person, is a B-twelve that I do from a dropper. That doesn't always make my top five, depending on the person, but what always makes my top five is D-three K-two. And this is a fat-soluble supplement, which is a fantastic thing. You need to take it with fat for it to be properly absorbed and utilized. So that's one. And again, this is all stuff I've taken this morning, so I'm not going to retake it. So that's like rounding out my top five. There's one more and that's going to be for me, it's magnesium. Now I talked about before you can take the pill and or the droppers. I honestly, the droppers are more absorbable for my experience. It's easier. And as long as the taste doesn't gross, pills are also great. They're very accessible. You can travel with them. That just rounds out my top five of like what I take every single morning, pretty much no matter what. Now, also for me, part of that is the B-twelve. So I technically take six things in the morning that I will have pretty much no matter what. And that's just because of what I find not only from an energy standpoint, but the relationship to some other nutrients, bioavailability for it and taking it in the dropper version so we can uptake it faster and more effectively. And it just helps support with other functions related to our body, our hair, nails, energy. metabolic metabolic rate and being able to help with overall just how I operate. That's what works for me. Now in that I'm kind of not including protein because I technically have protein every single day. I've got my premier protein here. I also have pure protein. These are things that are not sponsors. I literally just buy them on a monthly subscription. I put that in with my coffee. So I'll have speaking of coffee. I, this isn't like every day, but a protein coffee is nice, but it's a nice to have. And before I get into this, there's something I actually wanted to share, which is in general supplements are exactly that supplementing your nutrition. It's the last ten to twenty percent. It is not your immediate start with. So technically, I don't think any of this stuff. That's the biggest message I want to invite for you guys. Well, yes, I'm getting transparently paid by CMOS Biolord to talk about CMOS gummies and CMOS gel. It's a nice to have. It's not a need to have. It's a great product and all of these things are great products, but you don't need any of this stuff. You need real food and water and your basic electrolytes and that's it. Now, it's a bonus if you get it from a supplementation standpoint on top of your nutrition. It's the last time to twenty percent. So I say all that to say from the protein coffee, this is where it gets kind of nice and fancy. You do one scoop, ten grams of protein, seventy calories. It tastes really good. The caramel. I like mixing with the caramel from your protein that's pre-made. So you get forty grams of protein in the morning for like two hundred fifty calories. and it's a great way to start the day to get energy because i more or less will do like a food fast until about anywhere from twelve to three every day it's just how i like to operate so that's like my go-to routine at this point the one thing i've taken out is i've for about a year taken some medication working with our hormone side of the team and our medical directors i was looking at my lab reports my testosterone was down estrogen was kind of up so i played with a couple things for about a year taking an estrogen blocker and being able to take a medication that was like basically signaling natural testosterone production and i won't get into the weeds of that because that's you need a script for that there's a variety of other things you can talk to our medical team if you're interested or your own doctor that's not here on amazon or any of the other places you're going to get to But I remove that, and I want it to be mindful of how my body is going to adapt from a testosterone and estrogen perspective. I bring all that up to say what's cool about all this stuff is it's great, but it's not going to replace that. It's not going to replace good sleep, exercise, quality nutrition, and stress management. So being able to say any of these supplements is going to like have a huge impact. It's kind of misrepresenting the point of it. It's really just being able to add things on top. And the cool thing is from a protein coffee, it's another way to get actual protein in and have some good quality coffee and being able to give you the energy you want for your day. So the one thing I also wanted to shout out is magic mind. This is a cool one. It has not only, um, are, um, Tea in it, some green tea for like a less intense caffeine. Like coffee's obviously gonna have more caffeine. I believe this is seventy milligrams per serving. Eighty, I lied. It's eighty milligrams from natural caffeine from your coffee, which is more or less gonna align with a regular cup of coffee in there from eighty, maybe a hundred, a hundred and twenty. This is going to be, I believe, fifty milligrams of caffeine per serving on your magic mind. And they're meant to be taken for at least five days in a row because it not only has your tea, but it has just a collective of adaptogens and some mushrooms in it. They're going to help from your immune system, your cognitive focus. It's got to build up in your system is the point. But this is actually a legit brand I really like. Again, they're not even like paying me to say this. They actually hooked us up with some free products for the retreat. I've just been using it. But this is where, if you guys have questions, let me know. But I'm going to actually now jump into the Sea Moss gel side of it. So number one, I'm going to literally taste this, all this. I tried the gummies. These are actually super legit. So if you're uncertain, I was talking to a friend of mine. He's like, dude, that sounds gross. Like Sea Moss gel, when you look at it, it can be a little deceptive. I literally think of it as like a replacement of jelly. That's how I use it. but it can kind of look a little bit more of a viscous consistency that doesn't mimic jelly, but it's actually like really good. Honestly, our kids, like especially my three-year-old really likes it. Our daughter, our youngest daughter, ten-month-old, she's been like housing us. She's going to actually have it tomorrow when I'm hanging out with her. But this one is, I've had the mango one. That's the one they sent me before. This is the mango chili zing. It says it for a reason because this is legit spicy. It's actually kind of nice. It's like a nice kind of kick to it. It's not overwhelming. But again, all of these are going to have ten calories per serving, one gram of sugar. And the key to this, why you might ask, like, why do you even want to take sea moss to it? We'll get into that. I will address that. But first, I just want to do a taste test. So I'm going to organize them. Honestly, number one, the easiest to take is the gummies. If you're starting with it, like, hey, I want to try and see how it goes, gummies is the most accessible. It tastes actually really good, and we'll get into the benefits of it. But now let's go into each one. Ooh, cherry pies next. So mango chili thing, that was good, but you're definitely going to want and be okay with spicy for that one. Now let's check our cherry pie. I'm not a huge fan of cherry pie in general. I just like pie. That one's really good. The cinnamon, yeah, I can definitely taste the cinnamon. You wouldn't know for any of these, from my experience, that it is like more or less seaweed. But like, again, see what Michelle says in there. They're like, they do a really good job, at least from my experience, with all the products I've gotten from Biolore and then different flavors so far, do a really good job of mixing up the flavors. So you don't really know. Now let's try, this is going to be the pina colada, which is in general always a good one. Yeah, that's great. This is tricky. Definitely it beats out the cherry pie. I think it beats out the mango chili zing. Cherry pie is my last one, so I'm going to keep ranking number one here. Now let's go into, we'll save the grape soda splash for last, sour apple. In general, this is probably what normally I would gravitate towards as a pick. It's like applesauce, more or less. Yeah, it's pretty good. Actually, it doesn't beat out the pina colada. I'm going to put that one number two. And then let's try, last but not least, we're going to go with our grape soda splash, which I don't love grape soda. So let's see. I was going to go for a jelly. Yeah, that's exactly what you're doing. Awesome. I'm putting it last because the cherry pie is surprising, especially with the cinnamon. So my number one pick. is definitely the pina colada flavor number two sour apple mango chili zing was really good that one i would do by itself i probably wouldn't use that in the peanut butter jelly level up kind of wrap i'm gonna show you guys here in a second um cherry pie and then the grape soda splash last all these are really solid like i could literally eat any of these And I really appreciate it. Shout out to Biolord for hooking it up. Send these out. I'm going to be able to have that at our kids' lunch now for a while when we do peanut butter jellies. And instead of doing your traditional peanut butter jelly sandwich, now I'm going to show you guys, if you haven't seen the video already, I did some short content on peanut how i like to do a level up to the traditional peanut butter and jelly sandwich so first we're gonna have our sea monster that's number one obviously we're gonna go two tablespoons number two get this out of the way we're gonna take i personally like to use a high fiber wrap the O'Lear, Ollie brand, depending on how you want to say it, the high fiber. This is, for one wrap, it's sixty calories. It's got thirteen grams of fiber, five grams of protein. You can get this on, I've got it in the carousel below. The one I actually tagged in the carousel, though, it's their larger size tortillas. This is the smaller ones. And this is actually, oh, it's two tortillas. It's going to be that serving. So for one um you're gonna get half of that but we do two here for that saving or you can do the large it'll be the same thing so here's what we're gonna do we've got boom our tortilla i like to get local from the almond butter thawed but on amazon i have great brands i put a couple that i like here um just because you literally do make it fresh right there on the spot it's literally just almonds mashed up and voila so i'm gonna take a nice solid tablespoon on that and then we're gonna just throw it on our wrap as i drop all the almond butter No, not the apple. Okay, cool. So again, got a tablespoon for our mini tortilla. We're just going to smooth that out. Et voila. And then I'm going to go with the sour apple because to me, well, you know what? Yeah, that one is like, I just, you know, I kind of want to try the pina colada because to me, I don't think of pina colada when I do peanut butter jelly, but it just tastes really good. So we're going to do about a teaspoon on that. versus a tablespoon. So we're doing one teaspoon with one tablespoon of yamen butter, one teaspoon of our sea moss gel. And then voila, you do two of these. You've got protein. You've got about fifteen grams of protein. You've got over fifteen grams of fiber and you've got like pretty low calorie and it's going to give you some energy either pre-workout, post-workout or even a little bit of a snack. And it's just good. I'm going to throw that spoon right on top. I'm going to pause here for a second, snack on this. And then as I finish, I'm going to share with you guys some of the why you might want to try sea moss. Why you might want to try the sea moss gummies. What do they have in them? That could be helpful and beneficial. And also, what is it not? There's some things that can be stretched as far as the claims. I'll go over what it is and what it is not. While I'm stacking down on this, I'm just going to remind you guys. You got a fifteen percent off coupon code here on Amazon. That'll give you fifteen percent off on any of the Biolaure products. From the gummies to the all-flavored gels. Oh, yeah. I'm going to get a little drink here. Okay. So... Let's highlight a couple of things. It's so good, Frank. What's up, dude? How's it going? Yeah, it was a great snack. We saw it. Again, it's quick. It's super simple. And even for the kids, one of the things I think about for my parents out there, Frank's soon to be right, is being able to look out when we take a jelly. And I don't think there's anything wrong with jelly. It's delicious. It's great. A lot of times it's added sugar. And even when it's not, if you think about the impact of having substantial, let's just look at a jelly, even the one that we have. Fifty calories for a tablespoon. And we've got. Thirteen grams of sugar, so thirteen grams of sugar versus I think it's one. Yeah, that in and of itself, I think is kind of telling the story. Now, what I will be mindful of is with that flavoring. You're going to have, let's see, where is it? Our monk fruit juice concentrate as the sweetener. So you are using like somewhat of a substitute to trade it. What I wanted to highlight, the difference here is sugar versus some of the fiber oriented ingredients in sea moss gel is how it impacts your gut health. One of the cool things about sea moss gel is having soluble fiber as part of it. The cool thing about soluble fiber is it's great for our gut health. And for the bacteria. So depending on what you feed that bacteria or your gut, different bacteria can flourish. More sugar oriented items can flourish different types of bacteria potentially versus having more fiber oriented items can help flourish different types of bacteria and being able to have added fiber to your ingredients, your food, and even your supplements. I always think about how can it manage appetite? Cause I love to eat. That's like the biggest thing I can have a pretty intense appetite, especially when I'm heavily training, which is fine. But when we want to lower our body fat, when we want to be able to manage our overall caloric intake, fiber, protein, and feeling satisfied is impactful and food dense items. So meaning like, foods that aren't very calorie dense. per volume of space. So for example, lettuce, it takes up a lot of space. It doesn't have a lot of calories. You can eat a lot of it and you'll get full before you have a lot of calories versus jelly or almond butter, even or peanut butter. They can be very dense calorically. So that's why I like to be very mindful of how much I'm using even on the almond butter side. That's why the fiber wrap, the protein to it helps keep you full and satisfied. And also the cool thing with the fiber and some of the other ingredients in there is can help manage your blood sugar. Again, everyone's different there. So you could literally, I could reference the studies that I'll have here, the peer reviewed journals that are going to be up in the blog post. If you guys want to see that, I have all the references and sources. You can take some of the people, but you might individually respond differently than somebody else in the cited references. So just be mindful of that. But in general, being able to have fiber, there's also higher levels of iodine, which can be helpful for like supporting thyroid function. Our body naturally do these things, but having these natural ingredients, these vitamins, these minerals that hopefully we're getting from food, but if there are gaps in your nutrition, you can help make up some of those gaps with your supplementation, with things like sea moss gel, with multivitamins, with being able to take magnesium, being able to take fish oil. These things can help bridge the gap that naturally occur in your nutrition. So with that being said, the cool thing with the sea moss, again, gel and or gummies, from my experience, gel is going to be a little bit more bioavailable. Meaning after it goes through the process, the dummies that get processed, it can kind of knock off some of the nutrients and not make it as bioavailable. They taste, honestly, this is the number one tasting of all these. Like I could eat this whole thing, which let's see how many there's. Yeah. There's thirty servings. So thirty times. So that's still not that bad. Like three hundred and sixty calories for this whole thing. I could house that pretty quickly. Yeah. You got sixty gummies. And the point of me saying all this is being able to have that source from a more bio level is going to be a little bit better. So if you're like, Hey, I got the routine down. We can start to go to the gel powders, things like that for all of the other supplements. But being able to get fibrins helpful. Another thing for sea moss in general as a source, give me the iodine. Again, you can have toxic levels of iodine. So you want to be mindful of how much you're taking. Again, talk to your doctor if you have concerns. Speak with a registered dietician if you want to. We have an entire medical team. We have a medical director. You can get with our coaches. I'll happily connect you. We can give you specific customized insight for that. Another component to it is some of the trace minerals you will find in your CMOT show, which is a fancy way of saying like potassium, magnesium, sodium. Again, pending on how much you need, this may not be the most efficient source, but it helps just add to your actual routine. And that's one of the cool things. It's just like adding on top of it, trying to bridge some of the gaps here. There's also some components around. You can see differently. I'll tell you what it's not. This is not going to be something you're going to want to have as a quote-unquote natural testosterone booster by itself. There's things that can help support thyroid function and some other aspects, but it's not going to drastically, from what I've seen, drive your hormone levels up to replace natural sources, your medication, taking good sleep, whatever it is that you're also doing. It's still a great option, but I don't want to create a disillusion for you guys that this should be replacing necessarily anything by itself. Now, while I did stop medication, I'm being mindful of stress and sleep and exercise and how I eat to manage my hormone levels. These are just things that complement that as well. So really the two things that jump out at me is the fiber and the iodine from this. There's also, again, potassium. We have some other trace notes. I'm actually going to pull up, come on over here with me. Either way, see if we got any questions here. I have some cited references I want to share with you guys that will pull up specific references and citations from peer-reviewed journals because I don't tend to memorize this stuff, if I'm being honest. I like to just reference it so I don't have it off the top of my head. So here's a good, this is actually, yeah, this is a helpful kind of like, Recap. Here's what we can look at. So we talked about our iodine. We talked about our fight. So we can also look at when it comes to the fiber, the gut related benefits, the fiber being a probiotic points. And that's something that I've talked about myself once I didn't mention yet. is being able to have a good probiotic. I'll be honest with you guys. That's something I routinely do take. I haven't as much lately because I've just ran out of mine. I didn't order a new one. I have another company sending me some, but being able to use the CMOS gel in conjunction with soluble and insoluble fibers can help in that gut health arena. Also being able to eat fermented foods. That's like a big thing. I haven't honestly, it is much sauerkraut or kimchi, but that's things that we can add to a nutritional element. And that's a great source. I would pick that over even taking supplements for the gut health side. Another piece we talked about. So to recap, we have the iodine, we have the fiber, we have the like prebiotic and just gut health related components to that. And being able to also have some of the other trace minerals. Ground magnesium, potassium, sodium. That could be helpful. Now, again, should it replace an electrolyte supplement? Potentially, probably not. Depending on how you're exerting yourself, this necessarily shouldn't replace your electrolyte. It can just complement that. and be able to help have a net positive. The cool thing about the CMOS gel and the gummies is overall, it's going to be a net positive. There's not going to be as much like, oh, well, I shouldn't do it because of this. Again, pending contraindications, I don't know of any that should be really impactful. But again, talk to your doctor, talk to your PCP if you need to, or if you want to get with our medical team, we can connect you guys, set that up. be able to have coaching support from a medical supervision side to make sure that you're taking or not taking things that are going to support your goals. With that being said, I'm going to highlight a couple of other things that jump out to me here. So we talked about, again, the fiber. We talked about the iodine. We talked about the electrolyte kind of blend here. And where it'll also kind of come into play is being able to help overall, again, with the thyroid function, but also from immune support. So being able to give your body some of that, here's the thing, you have a naturally built-in immune system, right? But being able to provide it the basic ingredients to support its natural functions can be impactful. That's where these things come into play. So CMOS gel is just going to complement that as well. So for me, a big takeaway with our CMOS gel, whether again, gummies, gel, whatever you want to do, Be able to have it on a daily basis. Build it as part of your routine. And it can also, the cool thing, even if you just want to use it as a substitute for peanut butter and jelly, saving it purely just for calories. One serving is going to be fifty calories on your jelly. One serving here is going to be ten. So you're saving forty calories, which by itself doesn't sound like a lot. But if you do that every day, you compound that over three hundred and sixty five days a year. That's going to be over ten thousand calories. That's going to be over potentially three pounds of body fat. Again, there's a variety of assumptions we're making here. But if we're saying, hey, you don't change anything else and you're eating in a pretty much even state and you lower your calorie intake by ten thousand calories a year, you could roughly lose like three pounds a year, which doesn't sound like a lot. If you naturally just do that, you don't change anything else. Over five years, you're down fifteen pounds of potential body fat. That makes a big difference. And that's how weight tends to creep up and or down. It doesn't tend to happen like overnight in a week or a month. It can. It can happen in a season. But usually it's years of like gaining a couple pounds. And then before you know it, five, ten years later, you're twenty, thirty, forty pounds heavier. And then all of a sudden we want to try and in a hundred days take off, which we can, we specialize actually in that. But what I always invite for people is making it sustainable. So just doing a swap like this, let alone all the like nutrients and benefits, just being able to save yourself on some calories still has a net positive. The net positive in my perspective from jelly to CMOS gel, CMOS gel wins every single time from the nutrients, from the fiber, from the calories. So jelly tastes good, but like really from the value, it's going to lose when it scores against your CMOS gel. So that's what I wanted to also talk about this is being able to have to level up that peanut butter and jelly instead of traditional, like we'd have white bread with almond or peanut butter. It's relatively processed and your jelly, you're going to have more calories. You're going to have less fiber and you're not going to be as satisfying. You're not going to use many nutrients when you have a high fiber, either wrap or bread. of almond butter instead of peanut butter, you're getting very slight nuance difference. It's really not going to make that much difference from a caloric standpoint. It's more or less same protein, more or less in calories. It's just some of the other ingredients that go along with it. And then being able to substitute your jelly for your CMOS gel, you're just going to, again, have better quality. That's what I think about too, is yes, there was a calorie component. There's a macro component, but it's a quality of the ingredients, and the net is going to have on your body. This is just a net positive change, and it just tastes good. It's delicious being able to have everything from pina colada, apple, cherry pie, a little bit of spice. I wonder how the mango chili zing would be in a peanut butter jelly kind of swap. But even, again, traditional, like your grape soda substitute. Mango, I have a mango one in the fridge as well. It's just pure mango. That one's on point. It's a great substitute as well. So that's a little bit of, again, the value to it and where you might even consider why CMOS gel in general, why it's been kind of a thing that's been coming. I've noticed over the last year and a half. I've also had drinks from it. I've had a variety of ways to take it in. They're all pretty good. It's a net positive at the end of the day. It's just being mindful of, are you expecting this to replace quality nutrition across the board? It's not what you want to do, but it is a great option. It does add tremendous value at the end of the day. So I'm going to check to see if we have any questions that are coming in. It looks like we have any questions on the CMOS shell specifically more of just like it looking good. And I appreciate you guys coming to check this out. I'll also just again, plug. We have our. Off code here on Amazon live. You guys can take advantage of that on not just the gel, but on the gummies as well. But I'll also say is we're going to be putting out our dessert recipe pack. We don't have it ready yet, but in the time ahead in the next year, we're going to have a dessert recipe back coming out. I'll do some fun integrations to this. If you guys want to see that we have a higher protein almond butter, a, um, kind of chocolate cup combo that's going to be really good. And also thank you guys for the support because our slow cooker recipe book was number one in its category. I'm sorry, it was number two. Our barbecue was number one in its category and our twenty eight day reset was in the top thirty. I appreciate you guys. We try and make it free every single quarter as much as we can to just pay it forward, share the support. And I appreciate you guys offering up that support when we do it. And again, I went through the supplement routine. One thing I will circle back to is sometimes there's this talking point of, Plant-based versus animal-based protein. So I busted out. This is actually the one we had for the retreat. We didn't have the fish. We got extra. So we have better body foods versus ancestral grass-fed, again, animal-based proteins. More or less, it's going to weigh. Whey-based protein versus plant-based protein. And then I also have our collagen peptides for sports research, which is just a fancy. It's a fancier version of protein. It's a fancy way to present protein. Honestly, here's my two cents. Collagen peptides is probably the most expensive version of it that's unnecessary. It's great. It's effective, but you don't necessarily need the collagen protons. They talk about having it great for your skin, your hair, your nails. That may be true. I have yet to really see strong peer-reviewed journals to justify the price on that. It's still a great option. I use it. Sometimes I'll put it by coffee. If this one's unflavored, there's also flavored versions. The vanilla whey-based protein or animal-based protein, It talks about having adaptogens, gut health, which is to me less. It's really just more about the protein. Now, yes, it does have organ and mushroom nourishments and added things. To me, really, you just want to find a basic protein. This is more of it's categorizing as a superfood for a smoothie or a shake. I personally just like to have a protein powder. I use it as a protein powder. I can throw it in with smoothies. I can throw it in my coffee. I can throw it in different dessert recipes, even when we make our peanut butter cups or almond butter cups. Same thing with the plant-based. The difference here is again, what do you care about? Is there like maybe ethical reasons why you don't want to have like animal based products? That's fine. What I will say is when we're looking at plant-based versus whey based is the amino acid profile. Ten out of ten times, an animal-based product from a protein standpoint will have a complete protein source. Most of the times you want to see with a plant-based, are they hitting the full amino acid spectrum? And usually if they're mixing more than one sources of the actual plants, you're going to hit that, whether it's P and rice protein. Maybe it's going to be a chickpea, another variation. That's why I believe that's quinoa P and yes, yes. Quinoa piece. I think I gave another great example. This will hit your full spectrum. And if you're not certain, cause you got me here for, and you have our team where we can go through it with you. That's one of the things we offer from part of our coaching is, And our experience is like, we will literally run through your entire nutrition. We can go through labs if you want to get that done. And we can go over, hey, what makes sense? If you even want to take nutrition, ideally you're eating this from food first. First and foremost, we're trying to get eight into ninety percent of our protein from food. And then we're supplementing. If I'm eating one hundred and fifty to two hundred grams of protein a day, maybe thirty to forty grams of that protein is coming from supplements. The rest is coming from food. I very intentionally break it down that way. And that's what I would invite you guys to look at as well. So I'm going to kind of pause there. That's like the thing I wanted to address when I came to the protein. I talked about creatine. We talked about some of the differences there. The pre-made ones versus the powders. Pre-made is just going to be more expensive. Powders are going to be a little bit more cost effective. And being able to go through, again, my supplement picks, whether you want to go for Magic Mind, that one's a little bit less caffeine oriented, a little bit more of the adaptogens with your mushroom kind of blend. That can be really helpful. One thing I wanted to go over, now that we have a little bit of extra time, is some of our droppers and some of the differences on this. We have trace mineral complex. I have a magnesium one. And then we have the supplement version, too, which I already talked about. Magnesium is the top pick for me. And being able to get it from a dropper is always beneficial. Here we go. It's hiding. So we have the trace mineral complex versus just purely magnesium. What does that mean? I think words, sometimes we'll try and leverage in the industry. I'll notice like supplement companies or even coaches, like there's marketing to like, hey, I'm gonna leverage certain words to either overemphasize a point or to drive fear or to create confusion so that you think I'm the authority and you need me, whatever that looks like. Here's really what we're talking about. Trace minerals is just a fancy way of saying, your non-vitamin oriented things they'll be valuable for your body so this one's specifically looking at magnesium chloride sodium potassium more or less electrolytes and you also have sulfate lithium and boron now the ratios here in general a lot of times supplement companies are like oh it's like a thousand percent more it's like your body can't actually uptake that all in one shot so sometimes you're just paying extra this one doesn't do that it has sixty percent of your daily intake for magnesium that's based on like a two thousand calories suggested that's going to differ from person to person chloride yeah thirty percent and then sodium very very low potassium very low so realistically this is just like a magnesium minerals complex supplement i think this is like somewhat unnecessary how to pick it into i'll just sort of go with the magnesium it's got four hundred and forty milligrams of magnesium it's got bioavailability it also still has the chloride and it has your sodium and sodium is really negligible ten milligrams but chloride twelve hundred milligrams Versus this one has seven milligrams. So in general, the trace mineral complex, you can get it, but I think the magnesium complex one is actually the best bang for your buck of these two. And the brand just sent me these. I wanted to try them. So I'm just giving you guys a real like honest insight in my perspective. And they have these claims of like, okay, so the trace mineral complex, it has hydration, energy, bones, muscles, and pH balance. Now here's what we want to look for. So this has a GMP certified. So good manufacturing. So basically it's saying a good manufacturing practice thing. Like the actual protocol has what it says. And that's what we care most about in my opinion. And then the made in the USA, that's always great, but there's always complexities to that. organic is nice to see as well. Like this one has USDA organic. I care about, again, either NSF or GMP certified or third-party verified that I have exactly what it says in it. I would go with magnesium for this one of the two versus trace minerals. And then we also have, again, D three K two. I like this one just from bioavailability. That's the move. I do that every morning. I'm going to add the magnesium. I've been taking the, um, Health Dose, no version of it, but now they have the droppers. I just like droppers. It's more accessible. And then B-Twelve, again, bioavailable. This is a good example. This has two hundred and eight thousand of your daily dose. This is one you can actually like your body can utilize to some degree. You get higher absorption rate. This is one where it does make sense to get a higher portion of it. Sometimes you're just kind of like missing out on the extra. So you don't have to do a full serving. But B-twelve is one I do. It is definitely my top ten. Not always in my top five, depending on the person and what we need. Especially if you're getting a multivitamin, you're getting B-twelve. If you have a good multivitamin, you're getting some of this other stuff in there. But the added magnesium for me, based on my body's needs and the electrolyte breakdown, I find that one to be helpful. But from a dropper, in general, I like using droppers from the bioavailability when possible, as long as it makes monetary sense as well, too. I'm fortunate to get these brands to send me this stuff. So thank you to all of them for just hooking it up for me to try. And also, again, a shout-out to Biolure for the sea moss gel and the gummies. I'm going to keep going back, man. Like, the gummies, I really actually want a couple more. What I can tell already is our kids are going to want these gummies because they taste really good. So I'm, like, hesitant to even, like, give them the gummies. What do you think about that, Carrie? Like, I'm hesitant to, like, not give one of the kids these gummies. Can you try them for me and tell me what you think? Well, here, come look at this. So we're going to tag Carrie in. Carrie's like way more, I'll be honest with you guys, Carrie's way more particular about even, like, I don't like giving the kids dyes, but like this, even with the ingredients, they're pretty solid. Check it out. It does have bump fruit concentrate as a sweetener. That's part of it. Yeah, I'm not, that one is not. But they use apple juice, orange juice, so it tastes really good. There's no dyes or anything in it. I really want you to taste it because they taste really good. I know that if Anna had this, for example, she would go crazy. And even lean intestines. Intestines are a little bit less interested in these, but... I don't know that they always need an energy boost, I'm not going to lie. But I will say... One thing that stands out to me is the citric acid. Again, we went over this with Michelle. It depends on what the source Usually they don't say it's not from natural fruit. It's sorbic acid, which has its drawbacks. And then also the natural flavors, I'm never crazy about. They just say lemon, raspberry, apple, orange, pineapple. They don't have to disclose what they're using for the natural flavors. So that's one that if I don't have to, I'll steer clear of them. But they're not like totally out of mind. They don't have any like, oh, X name. No, absolutely not ingredients. So yeah. All right. So now, so what, so specifically, so here's one thing I was going to bring up with Michelle. So we've had a last year with one of our other nutrition coaches talking about and or citric acid. Here's the thing. With those specific ingredients by themselves, they're actually not as carcinogenically driven. It's when you combine it with sodium benzoate specifically. So it's sodium benzoate plus citric acid and or absorbic acid. From what I've seen, and this is like over the last maybe ten years old now, that's not to say Michelle's not right. I don't see as much data around like citric or absorbic acid by itself being quote unquote negative or having as much tax to it. So I think as long as the thing I would say is when you're looking for these things, if something also then has sodium benzoate. Yeah. When you combine those two, those two together can become carcinogenic, not can, they become carcinogenic. It's fancy saying can cause cancer, but in general, when you have it by itself, but these just taste so good. So yeah, I feel like their ingredients are pretty on point. Like I said, this is the baby, the baby. Yeah. Yeah. If you guys saw the short form video, we like, I let her have it and look at these flavors. You already brushed your teeth. Yeah. She tried the mango pineapple. This one's the mango chili sandwich. Yeah, no, not that one. But this one's pretty good. Cherry for sure and grape soda, I think, too. And I don't love cherry pie, but this one's pretty solid. That one's my, they're all good. That one's my least of all the five. I kind of rank them. So I would put pina colada number one. Then I put the sour apple. Then I did the zincs. I like the spiciness to it. Cherry pie and then the grape syrup. This would be good for peanut butter and jelly. Yeah, exactly. That's why I was like, it's a good... But actually, I tried with the pina colada and this one and the wrap. It was actually pretty good. The apple, I think, would be good too. The mango is always good. But yeah, to your point, the grape would be a great substitute. So anyways, that's a little bit of a recap to just bring it home with Biolord. Break down what my current supplement routine is. Yeah, nothing too crazy. I keep it more or less pretty simple. I'm not a big fan of having a hundred different supplements. We could also talk about peptides. We could talk about some different newer age. I would say NAD, for example, is a supplement I've talked about maybe in the past that I will experiment with adding and playing with longevity and looking at labs. But what I've seen, not only for myself, that's come up when I do use my labs and I look at what I'm taking and what makes a difference, a solid multivitamin, being able to stay hydrated, being able to have a good protein creatine, being able to have a probiotic and or prebiotic combo, being able to have my like B-twelve, my D-three K-two. These are like the standard things. I believe it's eighty to ninety two percent of Americans from the study that I saw the reference and source was vitamin D deficient. So being able to have that is a big one for me, even if I'm taking a multivitamin or not. So like Just basic things. It takes like three minutes in the morning is my supplement routine. I keep it all in the one place. I do my coffee. I get that started. I take my supplements. When I was taking my medication, I take it with it. Now I'm just not. And one of the reasons I actually stopped taking that medication, I noticed my gut just didn't feel as good taking it. Other than that, like my testosterone levels pretty much doubled. Uh, estrogen levels were in check, but I just, my gut didn't feel good. I also, interestingly, I can't say these are correlated or connect causated. Maybe correlated was I started having varicose veins over the last year when I was taking that medication. And it may just been the way I was training and variety of other things, but I stopped taking it and my gut feels good. My energy levels still feel good. Body composition, lean body mass looks good. I've definitely add a little bit of body fat over the last year, even while I was taking the medication for a variety of reasons. But now we're actually like playing with that as well. So anyways, that's more or less a recap from the subtle side. So I'm going to bring it home. I'm going to check for the questions. I'm also in about ten minutes going to go back live. We're going to do a guest live stream and podcast with my homie Matt Stone, who's a great author. He's a former Army rager that's now a PhD candidate that is like honing together his thesis. He's put out five books now here on Amazon. So I have them in my books. We're going to talk about those. We're going to talk a little bit about his beliefs on where things are at from a information perspective on how you can source information. I'm going to tie it into health, into wellness, and we're just going to chat and shoot the ish. for about thirty, forty-five, maybe sixty minutes. We'll get going in about fifteen minutes. I just wanted to jump this in. We would bring it home. I was leaving a little bit of time for Q&A. Doesn't look like we have any questions coming in, so thank you though for everybody tuning in. Again, take advantage of the fifteen percent off promo code. If you're not already, please make sure you're following, subscribing, liking, sharing this. It's very helpful, and you do if you want to support us. If not, that's okay. I got you. Give me feedback on ways we can level up, add more value for you. That's really it, y'all. We're going to have, again, our next office hours are going to be on Tuesday. It's going to be six Oh five Eastern standard time coming up. I'm going to be breaking down a kind of a continuous build on the series of, we talked about. The formula, why things don't always work out systems related to it. Now we're talking about when things don't work out. So we understand systems are important. Pattern disruptions come up when the pattern disruption comes up and your system has broken. What do you do? That's where I go over Tuesday on how do you re-engage your system? Or how do you re-engage your routine to turn it back into a habit after a pattern disruption has come into play? And sometimes having little things like gummies to make it more enjoyable for your supplement routine is a good example of that. So we'll break that down on Tuesday. I'll be back in about twenty minutes with Matt Stone. We're going to be going over his books, some of his insight, what he's been finding out. He's also got a great website you guys can check out. We'll go over that as well. But other than that, that's going to do it here. I'll see you all in about fifteen, twenty minutes. Later, everybody. Thanks for tuning in.