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Health & Fitness Redefined
Health and Fitness Redefined with Anthony Amen. Take a dive into the health world as we learn how to overcome adversity, depict fact vs fiction and see health & fitness in a whole new light.Fitness Is Medicine
Health & Fitness Redefined
The Supplement Truth: What You're Taking vs. What You Need
Ever wonder why Americans are spending more on supplements than ever before, yet somehow getting sicker? That paradox kicks off my eye-opening conversation with Jared St. Clair, host of the Vitality Radio Podcast and a third-generation supplement store owner who's spent 31 years separating supplement facts from fiction.
Jared pulls back the curtain on an industry that many of us trust with our health without understanding what we're actually putting in our bodies. He explains why most multivitamins "literally belong in the garbage," why calcium supplements might be increasing heart disease risk by 25%, and why the form of magnesium you take matters more than the dose. We dive deep into how supplement companies exploit consumer confusion, with fascinating insights into why the cheapest options on Amazon might be counterfeit products manufactured outside FDA jurisdiction.
The most valuable segment comes when Jared reveals his "Vital Five" – the core supplements he believes most adults should consider taking daily. His recommendations might surprise you, especially when he explains why creatine isn't just for bodybuilders anymore but potentially crucial for anyone over 35 concerned about cognitive health. We also tackle the sunscreen myth, exploring how our obsession with SPF might be creating more problems than it solves.
Whether you're a supplement skeptic or someone with a cabinet full of bottles, this conversation will transform how you think about supplementation. You'll walk away with practical advice for identifying quality products, understanding what your body actually needs, and reclaiming authority over your health decisions instead of blindly following so-called experts. Subscribe now, share with someone who needs this information, and remember – fitness is medicine.
Learn More at: www.Redefine-Fitness.com
This is Health and Fitness Redefined, brought to you by Redefined Fitness. Hello and welcome to Health and Fitness Redefined. I'm your host, anthony Amen, and today we have another great episode for all of you today. Another fellow podcast host who's only been doing this for a couple of weeks I mean, sorry, 16 years. So, without further ado, let's welcome to the show, jared. Host of the Vitality Radio Show Podcast. Jared, it's a pleasure to have you on today.
Speaker 2:Thank you, Anthony. I'm excited to do this. I always love guesting on other people's shows. It's fun to see how you do things. I always learn something and hopefully I can give something to your listeners that they'll appreciate and be able to use.
Speaker 1:Yeah, man, we're going to talk about one of my favorite topics in the entire world, which is all about supplements, because that is what you live, breathe, die by guys. Starting from a story your parents had when you were younger, taking it over at 15 to manage it, so a lot of background associated with that, but tell me a little bit of kind of what got you into it. Was it just your parents that forced you into starting to nerd out about supplements or did you feel like a natural inclination to dive into that world?
Speaker 2:Well, I anticipate, if it wasn't for my parents, well, I don't know where I'd be if it wasn't for my parents. As far as the supplement world goes, clearly I wouldn't be here at all without them. But as far as supplements go, yeah, they opened the store when I was five. As far as supplements go, yeah, they opened the store when I was five. It was a terrible time to open up a health food store or a supplement store.
Speaker 2:1977 was pre any kind of real health craze. Everybody was just considered like a granola, you know wacko. That was, you know, eating whole wheat bread or whatever back then, and so it was very much a passion project for my dad. He was the catalyst of it. He'd been in the supplement industry on the manufacturing side of supplements, for years prior to that, and one of his first jobs as a young man was managing a health food store for a couple of years, so it was already kind of in his blood. He's told me that there were two primary reasons he wanted to have the store, and they're very frankly very self-serving, I guess. The first one is he wanted to be able to buy his own products for wholesale for the family, and the other one was he wanted a place for his kids to work, that he thought they could learn something, and so that was the catalyst of having the store was a place for the four of us to work and learn stuff, and you know and also to be able to buy stuff a little cheaper for the family. And the business was barely a business for years, really didn't start to become profitable until around the time I finally bought it from him when I was 22. I'm 53 now, so we're like 31 years into this thing since I've owned it.
Speaker 2:But from a young age my parents had a rule you could work at the store before you were 14, unpacking boxes, cleaning up shelves, all that sort of thing but you couldn't work with customers actually answering questions until you were 14. They wanted to make sure that we had a decent grip on the topics that we be asked about, and so around that time, when I was 14, 15 years old, I just discovered that I had this crazy passion for it. I couldn't get enough of learning about. You know everything from what omega-3 was, because I'm old enough and I've been doing this long enough, anthony that I remember when there were not omega-3 capsules on the market. I remember when those first came out and I didn't know what an omega-3 was back then, and so I had to read up and of course you know the library was your option way back then on what an omega-3 even was and why somebody would want to put it into their body. We had cod liver oil and it was really gross that you drank but we didn't have capsules. So, anyway, every time something new would hit the market.
Speaker 2:I remember when I was 18 and creatine hit the market for the first time and I was like what the heck is this? And then I had to learn about creatine, and that was when I first learned about what ATP was and why this would make sense for athletes. And then, of course, now you fast forward. What, 35 years later? And now half the people taking creatine are taking it to prevent dementia, not just working in the gym. So I just am fascinated with what supplements can offer to us and our need for supplements in a world that has gone pretty far south when it comes to our diet, our stress levels, the toxicity in the environment and all the other things that are kind of stacked up against us optimizing our health.
Speaker 1:Yeah, I feel like we're in a awkward phase where more people are spending more money on supplements than ever before, but we're still getting sicker and fatter. Yeah, the same. The same is true for gyms. I'm not going to just pinpoint supplementation. Health and fitness at a whole. More people are spending even a higher percentage of their funds on health, fitness and supplements, but yet the trend is still going the wrong-ass direction. So why do you think that is?
Speaker 2:I have a couple thoughts on that and that's a really interesting question. I don't think anybody's ever asked me before. I love that. So the first thing is, I do think that there is definitely.
Speaker 2:There are categories of people when it comes to health. There are people who take it very, very seriously, who are watching you know what they eat, how much movement they're getting, how many you know hours they spend actually enhancing their fitness, whether that's at the gym or at home or whatever else and that are looking out for organic, that are detoxifying their homes, things like that. I meet a lot of those people and that group is also kind of split in half. Half of those people just have an inherent desire to be fit and healthy and they're in great shape because they are doing all those things. They're healthy and healthy and they're in great shape because they are doing all those things. They're healthy, they're fit, they're strong. The other half of those people were kind of forced into it because they got sick, right, they weren't living that lifestyle. They ended up with type two diabetes or 50 pounds or a hundred pounds overweight or you know, whatever it is. Maybe they had a heart issue, you know cardiovascular event or whatever, and then it's like, okay, I'm going to take it serious now, because if I don't, I'm going to die or I'm at least not going to feel good for the rest of my life. And I meet a lot of those people who are getting into fitness and supplementation and diet because of essentially being forced into it that way. Then I think, unfortunately, there's just this huge chunk of America that still thinks that it's okay to drink Diet Coke and eat Frosted Flakes and, you know, do all of the things. And a big part of that is just massive indoctrination, I believe, from the government level, saying, well, this is what the food pyramid is, or this is what the food plate is, or here's the four food groups and it's okay to. You know, just eat these things, you don't need organic, and seed oils are great for you because they're lower in cholesterol, of course, and because and margarine is better than butter, because obviously something man-made would be better than something God put here Right. And so there's just all this bullshit for lack of a better term that's been fed to us quite literally and figuratively through this process, that there are still a lot of people.
Speaker 2:Anthony, there's a place vitality nutrition is in bountiful Utah. That's where I'm doing this show from. This is the store that I took over from my parents. Two doors down, next to us, is a pawn shop, okay. Next to that is a is a like a car tinting place, and next to that is a place called Swig. Swig is a soda shop. It's like a designer soda shop where you can get your dirty Dr Pepper or whatever the hell they sell over there, and primarily it's flavored sodas, because the soda itself is already not bad for you enough. We need to also add some additional high fructose corn syrup and artificial colors and sweeteners and whatever else into the mix to make it even healthier for us, right? And then they also sell sugar cookies, because of course they sell sugar cookies, and that place has a line out into the street most of the day for their drive through, where there's somewhere between six and 10 cars that are in that drive through all day long.
Speaker 2:A gluttonous society when it comes to that kind of stuff. Food, I think, is the most addictive thing that there is in America, and I should say dirty food, toxic food, unhealthy food, sugar, all that kind of stuff, and so I do think that it's. I don't think it's a clear correlation that you can draw that says well, there's more people spending money on food and supplements and nutrition and fitness than ever before, and yet America's getting sicker. I think the sicker are getting sicker and sicker and sicker. The smaller percentage of people that are getting healthier are getting healthier. And then there's this group in the middle who are sick of being sick, who are starting to shuttle money over there. But that group of people, once you're there, it's a hell of a job to get back out of it, right?
Speaker 1:Yeah, I mean I couldn't agree more, and I think something really interesting I found being in this line of work is it will take me hours to convince people to buy creatine. I'm talking unflavored, nothing else added in. The only ingredient is creatine. They ask a thousand and one questions, but they have no problem going to a grocery store, reading a label and say, oh, oreos, that looks good. And then couldn't even pronounce the ingredients on the back of it yeah well, they're not.
Speaker 2:They're not even looking at the ingredients on the back of it. Right, they're not even looking at that label. The most they're just going to eat the Oreos. But you're right, I get parents in here all the time to vitality Well, is it safe to give my teenage son creatine? And I'm thinking to myself well, what else are you giving your son that you're not even asking that question about? It's more likely for them to be concerned about creatine than putting their son on Adderall, and that's a problem, right? And so there's a big education gap. There's a reason why people like you and I have podcasts to try and get this information out there, and it is shifting. But decades of momentum the other direction. It's tough to shift that back and get it going the right direction, but I do think it's happening and I am at least heartened that we're going the right direction, but it's it's. It's a lot to turn the tide, for sure.
Speaker 1:Yeah, and I think we face a lot of adversity on the way up of helping, and I'm going to explain the adversity and I think you're going to agree with me on this. So personal training like the fitness side of it as well as supplementation side of it nothing's regulated. I mean nothing. You can be Joe Schmo and put together some things at a pot and say this is a great supplement, it's going to do X, y, z. And you can be Joe Schmo and say you're a trainer and convince people that you know what they're doing because you look the part, and then all of a sudden they're getting hurt.
Speaker 1:And both sides are true and I think we're like people are taking advantage of the fact that supplements aren't regulated, that personal training is not regulated. Therefore, people will go out and try and spend money on it because they do have the intent of getting healthier, but then they get hurt because they're with a bad trainer or they take a supplement that does something bad to them Because yet again, it's some guy in his garage putting things together. So how do you combat circumventing that and getting people on the right track with the right supplements and kind of helping them understand that no, this is what you should be taking.
Speaker 2:Well, I think there's actually a little bit more nuance to even that what you said, and generally I do agree with your statement. But there's one thing that I think is really important. I think the majority of mistakes that are made on supplementation is just not understanding how to use the supplement correctly or getting the right supplement for the thing that you're trying to accomplish, more so than it is getting a crappy supplement. Now, there's plenty of crappy supplements out there, trust me, I know, and and especially on the number one supplement seller in the world, which is Amazon uh, where we actually have counterfeit supplements like legit counterfeits, where people are printing off somebody else's label, wrapping it around a bottle and saying they're selling you that brand's product when they're not selling you that brand's product. That's a big problem on Amazon. Amazon knows it's a problem, the FDA knows it's a problem and neither one of them are doing anything about it because, frankly, the FDA doesn't want the supplement industry to be successful. They're protecting the pharmaceutical industry, not the supplement industry. So they regulate the supplement industry in a different way. They regulate supplements as food. They're not unregulated, but they're less regulated than pharma is. But 75% of the FDA's budget for pharmaceutical regulation comes from the pharmaceutical companies, so there's a massive conflict of interest there, and only about 2% of their budget comes from supplement companies, so there's no real conflict of interest there, and so they're not really all that interested in protecting the supplement consumer, unfortunately, which means the consumer has to protect themselves, and this is the hardest thing, the hardest thing for me to answer, and you have to be in the exact same position.
Speaker 2:I sell supplements for a living. One of the things that I tell my clients and my listeners all the time is I have an inherent bias. I believe what I'm telling you 100% and I will always be honest with you with the information that I have, but I am biased and I do sell the things that I talk about in many cases, and so you have to decide based on getting information from someone else besides just me doing your own research, whatever it is. If what I'm saying is legit and that's on you I'll put the information out there. I'll do the best I can to be as clear as possible, but you have to understand I have a bias.
Speaker 2:Well, as a trainer, you have a bias. You probably think you're the best trainer in the world, or one of them, and maybe you are, but that's your own bias, right? And so then the people that might hire you or listen to your podcast have to decide if they agree with you on that. And I have the same thing on my end. I have a lot of people that say, jared, you're amazing, I love all your knowledge and I'm so grateful for that, but I don't ever want people to just like take my word for it, because we all are, you know, pushing what we believe in and what we want to push, and unfortunately, there are also people that are just pushing stuff, just to push stuff and make money.
Speaker 1:Yeah, I really couldn't agree more. And there's you are right in the sense that maybe it's not like poisonous supplements, but I'm more related to like you go to a Rite Aid right or CVS and you show up and there's a thousand different types of vitamin A, store brands this brand and it's more based upon the type of, let's say, calcium. I think calcium is a really good case in point. There's different types of calcium, right, and some are cheaper to make, some are more expensive and it's because of the absorption levels on it, it's because of how they get that sort of calcium and people don't understand that. They just see calcium. Oh, my doctor told me to buy this and they're not taking the right type of calcium to help with absorption. So it's not going to harm them but it's not doing anything for them.
Speaker 2:So how do you?
Speaker 1:baseline that education.
Speaker 2:Yeah, that's exactly my point too. You really. You probably made the point better than I did. But let's take calcium. We'll go down that road for just a minute.
Speaker 2:So, calcium as a raw material and as a guy who formulates supplements for a living, I see what all the raw material spec sheets look like. You know what the source is, where it comes from in the world and all this kind of stuff. The raw material, calcium, is calcium carbonate. Calcium carbonate is mined like you would mine gold or copper or something like that. It's literally a rock, it's an inorganic mineral and it basically, if you look at calcium carbonate, it's like a piece of chalk and I mean Tums yeah Well, it's unflavored Tums would be calcium carbonate, right? It's just this chalky stuff, right. And so if you think about how the human body was made to absorb nutrition, it was never made to eat a rock or a piece of chalk. It was made to eat. You know, maybe it's in the case of calcium. There's a bunch of sources carrots are high in calcium, lots of green foods are high in calcium. Of course dairy is high in calcium, and those would be organic forms of calcium that are actually coming from a food source your body pretty much knows how to parse all that out and get the absorption out of it. Now, there's a lot of you know factors to that, but generally speaking, our body handles calcium from a nutritional source, a food source, much more efficiently than it would inorganic mineral like calcium carbonate.
Speaker 2:So in manufacturing of calcium, to try and make a calcium supplement work, they'll do what's called a chelate, where they'll actually bond calcium carbonate. It's still the same rock, but they bond it to an amino acid, for instance. Or they bond it to an acid like citric acid, which would be calcium citrate. Or if you were to have a calcium bonded to the amino acid glycine, it would be calcium citrate. Or if you were to have a calcium bonded to the amino acid glycine, it would be calcium glycinate. If you were to have calcium bonded to I'm trying to think of another one.
Speaker 2:Well, or there may be different forms of calcium, like calcium hydroxyapatite. Hydroxyapatite is the same kind of calcium that's found in the human bone and the human teeth, and they'll get that from a bovine source, from a cow, and they'll get calcium from the bone meal of the cow, knowing that that's bio-identical to the kind of calcium that we make in our bones and in our teeth. And so then, either chelating it with an acid which turns it into a compound that the body recognizes as food because it's attached to a mineral, or, sorry, to an amino acid, to a protein Now we're not looking at a rock, we're looking at a protein attached to a rock and that essentially tricks the body into letting it in, and that works. Chelation works really, really well In the example of magnesium. Magnesium bisglycinate, my favorite form of magnesium, is bonded to two glycine molecules and when you take that, it absorbs dramatically better than magnesium oxide, which is essentially just raw magnesium like 10 times better, according to the research. And so the same could be said when you look at a food-based like a hydroxyapatite or a bonded chelated calcium.
Speaker 2:So that's where the consumer that's actually putting the product in the body, in their body, needs to recognize that what's on the back of the label matters a whole lot more than what's on the front of the label. In terms of what's in the supplement facts panel. One of the things I talk a ton about is how to read a supplement facts panel. Just help people kind of figure out what they're looking for there, cause it's it's. It's like a different language if you're not familiar with it. You know what the heck does calcium hydroxyapatite mean If you've never heard that word right? Or magnesium bisglycinate what does that mean? So, understanding that matters.
Speaker 2:But a point that you made that I think is important too, is you talked about?
Speaker 2:Well, maybe they're not harming themselves with supplements.
Speaker 2:I would say in most cases they're not harming themselves.
Speaker 2:They're just wasting money probably. But there are some cases where you can actually harm yourself too if you're not well educated on this, and one of those places is calcium. We know now that they've done long-term studies with women taking like a thousand milligrams of calcium a day for 10 years and their bone density is not higher than it was before they started taking calcium, but their risk of heart disease is 25% higher because that calcium is not absorbing into the bone or the teeth. It's actually laying down in the arteries and hardening the arteries instead. And that doesn't happen with a good, clean source of calcium and with the right cofactors magnesium, vitamin D3, k2, these things. It's a lot to understand and it's very overwhelming for a lot of people, and the whole reason I do my podcast is to try and help people figure out that kind of stuff so they can be actual informed consumers. Whether they buy it from me or buy it from someone else, they at least know what they're looking at when they look at that label.
Speaker 1:Yeah, and I think calcium just to kind of not to beat you to that horse, but to bring it back up again. I think the reason I went there is because multivitamins are a giant seller and I think rule one for me, and maybe it's different for you If the first ingredient is calcium carbonate in the multivitamin, it belongs in the garbage. And you see that with a lot of mass produced multivitamins is they heavy into calcium carbonate because we as humans have this idea that bigger is better. So, like you said, it's a thick powdery molecule so they can really pack it in because it's cheap and have the pill looks bigger and then we think we're getting a better form of pill because look how much bigger mine is than yours. I don't know if you think that's, if you agree with me on that, but that's something I've always noticed. A good advice about.
Speaker 2:Well, calcium has been that. We talked about indoctrination when it comes to health. We've been indoctrinated that we need to be supplementing calcium, particularly women, if they're going to prevent osteoporosis for years. And and these, these studies now that are observational studies uh, you know that they look back at at patient history have proven that supplementing calcium is probably more of a bad thing than a good thing. Um, because the truth of the matter is most of us get enough calcium in our diet anyway, so you don't really need to supplement and in most cases, what you need to supplement are the things that help you absorb and utilize that calcium. But one of my favorite episodes of my podcast is called Centrum Sucks, because it does Like. It's the number one selling multivitamin in the world. It's made by do you know who? It's made by Anthony.
Speaker 1:A lot of people don't know this.
Speaker 2:It's made by Pfizer, so am I going to trust my supplement.
Speaker 2:Yeah exactly right Now. Centrum started out as its own thing, but Pfizer bought them out decades ago. Now it's the number one selling multivitamin, it's the most marketed multivitamin and it's the most copied multivitamin, so almost every store brand and, like your CVSs and your Rite-Aids, like you were talking about Kroger Costco they're all based on Centrum. So they're all pretty much the same thing and they literally all suck.
Speaker 2:There are things in these products that are bad for you. Not only are they not good for you, but they're bad for you, and there are studies that have been done You've probably seen some of these that actually show that you're at higher risk of disease if you take a multivitamin than if you don't take a multivitamin. And those are all based on taking that crap in Centrum. And yet I have something I call my vital five, the five supplements that I think most American adults should take on a regular basis. Now, there's no universal you know way to create that list and make it perfect for every single person, but on average, I believe my vital five holds up really, really well, and one of the things on my vital five is a multivitamin, but I always preface it with a great multivitamin, because 90% of the multivitamins out there are not good.
Speaker 1:Yeah, I think that's super important is to understand that most multivitamins literally belong in the garbage and people just don't understand what they're taking. So I want to. I want to bring up a couple of common ones, cause I think if we go in the weeds and talk about really specific ones that excite me, most people listen to the show. We'll just turn it off.
Speaker 2:So if they didn't already turn it off when they found out who your guest was.
Speaker 1:They're probably good so maybe I think we talk about the common ones, at least what I see, that I because I like and don't like, so I think a big one for me recently is a lot of people I've been talking to that are 50 plus are taking zinc as a supplement because they read on a label that zinc helps with preventing cold flu and I have to sit there and educate them that you know. Yes, but zinc also has a million other side effects if you take it for too long. So it should be only taken within that window of you getting sick. But then it fights with absorption of other vitamins that you'll now be malnourished with. So to me that's a big one that stands out is zinc. What's a one, the other thing that stands out with vitamins I think people take too much of and two, if it's not zinc, then what is it?
Speaker 2:yeah, so with there's a bunch of stuff that falls into that category where you know, um, a little bit is good, a much too much is not not, enough is not right. I mean, if you think about just human hormones, particularly the hormones that most people are the most familiar with, like the sex hormones, we know that too much of a good thing is too much of a good thing when it comes to hormones, and too little is also not good. It's all about balance, right. And even having enough of one hormone and not enough of the other hormone we'll take estrogen and testosterone as a perfect example of that the balance of the two is pretty important, and so you can have an optimal level of one, a suboptimal level of the other, and you're not going to be where you need to be. And zinc is a perfect example of that, and it really is a perfect example of how nature is designed to optimize our health. You don't find zinc as a general rule in nature without copper. Copper and zinc are brought into the same through the root system of the same plants and, interestingly enough, the research indicates that it's about an eight to one to maybe a 10 to one ratio of zinc to copper is an optimal ratio. And so you know I made the mistake, and I'm always happy to admit my mistakes too, as I'm learning. Before we hit record, I was telling you I've only been doing this my whole life. Hopefully I'll get good at it one day. Right, but there's just so much to learn.
Speaker 2:But I formulated a product. It was a rush job. It was 2020. I don't know if you remember what happened in 2020, but there was this big thing that hit the first few months of 2020. And everybody was coming in to my shop looking for vitamin C. That was the first thing that everybody wanted to do. There was a very early study on COVID that said that IV vitamin C was preventative and curative of COVID. So we had a lot of people wanting to stock up on vitamin C and, interestingly enough, the big supplement companies were running out of vitamin C. It was all of a sudden. For the first time in my career, it was hard to find vitamin C, and the other thing that was hard to find was zinc. Those were the two big things everybody was looking for and we're talking about, like March, april, at the very, very beginning, before, anybody was talking about quercetin or any of the other things that people used for COVID.
Speaker 2:And so I called my manufacturer and I said hey, I don't know where this thing's going, but we're getting a ton of demand for vitamin C and zinc. I want to formulate a product with vitamin C and zinc. What do you have? What do you have on hand right now in your warehouse that we can formulate with? Because I knew they were going to have a hard time finding anything they didn't already own, and thankfully they had exactly the type of zinc that I wanted. That I think is is the most bioavailable form. And they had the mineral ascorbate forms of vitamin C, which are my best, my favorite forms of vitamin C, because they're much more bioavailable, they're much easier on the system, they're buffered and non-acidic and all this kind of thing. And so I hurried and threw together a formula and then, instead of putting a filler in for the rest of the capsule, I put in olive leaf extract, which has antiviral, antibacterial and antifungal properties, and so we put that product out.
Speaker 2:We call it Vital C, and again, it was a rush job. I put it out. I didn't. It was the. I've never done a supplement that quickly.
Speaker 2:I I the all the right ingredients, except I didn't think about copper, I just totally spaced. Copper and zinc needs copper because they imbalance one another, uh, if they're not taken in together. So it wasn't too long before I was like, uh, oops and hurried and did the next batch with copper in it and corrected the problem. Um, but uh, I had zinc is a perfect example of that, where if it's not done right, uh, it can be wrong. And so, like in a, a great multivitamin is going to have a little bit of zinc, not a crazy load, because we do need zinc.
Speaker 2:Many of us are deficient in zinc, but we don't need 50 milligrams or a hundred milligrams a day, which a lot of people are taking.
Speaker 2:Uh, in fact, I think that's a bad idea pretty much all the time, and unless you're actively fighting a cold or something like that, and we need copper to balance that.
Speaker 2:So my multivitamin, the Ultimate Vitality Multi, has a small amount of zinc with a equivalent ratio of copper to make sure that we're staying in balance, both in chelated forms that are more easily absorbed, and it's that type of thing that, as a consumer, I think is pretty challenging to figure out, because if you look at the back of a multivitamin, I don't care if it's Centrum or something that's actually good.
Speaker 2:There's a lot of ingredients and there's a lot of names, and you look at the vitamin itself and then, in parentheses, you've got the form of that vitamin right. And then there's the RDA, and then there's the milligram or microgram dose, and many people don't even know what the difference is between a milligram and a microgram. And then you see the RDA on Centrum looks like the government formulated the product. It's all a hundred percent. And so you're like oh, it's perfect, unless you realize that you cannot under any circumstances trust the government when it comes to your health. And so then you look at a multivitamin like mine, or what I would consider to be a great multivitamin, and the RDAs are like 200%, 500%, 5000% of the RDA in some cases, because we know that optimal doses are not the same as minimal dose, and the minimal dose to prevent you from getting scurvy is not the same as the optimal dose to keep you in optimal health.
Speaker 1:Scurvy. That's a little bit of a pirate reference.
Speaker 2:You don't get it.
Speaker 1:But yeah, I think that's a really good case in point. Is there any specific vitamin, though? I know you talked pretty broadly there that you would say this is the number one thing I see people take too much of and I would probably recommend cutting back.
Speaker 2:It would be calcium for sure. That would easily be number one. There are a few others. Probably I'd have to think about it for a second, but calcium is. I probably sell less calcium in my health food store than maybe any store in the whole country. I routinely try to talk my customers out of buying calcium unless there's a very specific need like osteoporosis or osteopenia. And then I'm still recommending significantly lower doses and recommending a bunch of co-factors more than I'm actually recommending calcium itself. And that's after talking to them about what their diet is to try and figure out how much calcium they're actually getting. The average American gets like a thousand milligrams of calcium in their diet, so supplementing another thousand or 1200 milligrams of a calcium that they can't absorb is just a bad idea.
Speaker 1:Yeah, I really couldn't agree with that. I don't want to flip the script because I think it's more important to talk about, because people always wonder what can I take, what should I take? And I think I'm not going to give my opinion on this until you give yours great, it's a test. It's a test but there's one, maybe two specific supplements I could generally say, of course barring medical conditions. So let's say general population Okay, that pretty much everyone should take.
Speaker 1:All right Because they're not getting enough of it through their regular diet and the benefits outdo what any normal vitamin might, or mineral may, mainly give you. So what do you say? Do you think if you were to say you had to pick one or two at best supplements for people to take and for the general population, what would it be? All right?
Speaker 2:So, with this being a test, I'm going to answer this in two ways First I'm going to answer my answer and then I'm going to guess your answer.
Speaker 2:And I'm real curious if I'm going to answer this in two ways First I'm going to answer my answer and then I'm going to guess your answer, and I'm real curious if I'm close. Okay, all right, my answer is and I'll start with just what I was saying before I have my vital five and I'll tell you what that all is, but I'll narrow it down to the things that I think are the absolutely most critical. The first thing that I tell people if you were to email me so I had no idea what your gender was, your age, was, your health status I couldn't even hear your voice. All I'm seeing is is words on the paper and you said jared, I'm only willing to take what supplement? One supplement, what will it be? Then I'm going to tell you to take magnesium, bisglycinate, um, and I and I always say bisglycinate, not just magnesium, because, exactly like we said about calcium, there are good magnesiums and not good magnesiums.
Speaker 1:And the clinical studies it depends on the type of magnesium, right, because some of them are good that they use for suppositories. So if you need to poop, that's a good type of magnesium. Magnesium oxidate is what they use in hospitals.
Speaker 2:Yeah, Magnesium oxide magnesium hydroxide and they're some of the most effective laxatives in the world, but that's not why we're taking extra magnesium in most cases, right? So with magnesium bisglycinate, you get the highest absorption of any magnesium, according to the clinical trials. There is a big company out there the number one magnesium excuse me, magnesium in the marketplace that has seven different forms of magnesium in it and they say in their advertising you need seven forms of magnesium. That is a lie. You do not need seven forms of magnesium, you need one form of magnesium and you need to absorb it Now. The other forms of magnesium have benefits and, depending on what you're dealing with, bisglycinate may not be your best form of magnesium, but when we're talking about general, I'd say for 80 to 90% of people, it's the best form of magnesium according to the clinical trials, and it's the one form that won't make you run to the bathroom, because bisglycinate doesn't have an ionic impact in the colon and so it doesn't cause a laxative effect, and that means you can take more of it because you're able to absorb it without just pooping it out, and that matters too, right? So magnesium is always my number one.
Speaker 2:I already mentioned multivitamin is in my vital five. I have two others or three others that are in the vital five. I've got omega-3s. Now, if you are willing to eat omega-3 in your diet in good quality and good quantity, you don't need to supplement with it. But that's pretty much at this point. Wild caught Alaskan salmon, and that's expensive. Not everybody loves salmon. There's there's issues, right, and so I believe that omega-3 as a supplement makes a ton of sense and it's the most economical way to do to get your omega-3 even more so than it is to get it in food. And then I have two that are in the vital five because I think you need them on a regular basis. One of them you don't necessarily need every day, but you do need it every year, and that's probiotics.
Speaker 2:Now, probiotics are like the most confusing category and supplements, I think, because, for one thing, all the words are Latin, so that confuses people. So that confuses people. And then, for another thing, there's just so many conflicting claims about you know why my probiotics the best versus why my you know his probiotics are the worst, and so on and so forth. I have very strong beliefs about what makes a great probiotic, and if we had another 45 minutes I'd share all those with you. But basically, in a nutshell, I'm a big believer in spore forming probiotics for most people, and the reason I say you need them on a regular basis, but not necessarily daily, is if you are in good health, your gut's good, you don't have any kind of IBS type symptoms at all, your immune system is strong, your mental health is strong because probiotics play a massive role in mental health and all that's good.
Speaker 2:Then you just need to know that between glyphosate, which is sprayed on all the non-organic food and seeps into some of the organic food, which is a human antibiotic, and the fact that 70% of antibiotics that are made in America are fed to animals that are then fed to us, and then there are a bunch of other stressors that come with to the gut microbiome that you do need to fortify the gut on a regular basis. Even if you don't ever use pharmaceuticals like antibiotics that would kill off bacteria, it's being done to you to a large extent. So I think at least a few months out of every year you're taking a good probiotic. And then digestive enzymes is the one that always surprises people in my vital five. Most people aren't very familiar with digestive enzymes or they get them confused with probiotics. But by the time you hit about 30, 35 years old, you're deficient in digestive enzymes in almost every case, and if you take digestive enzymes with your food, you'll absorb more nutrition from your food, you'll ease the burden on the gut. You'll reduce inflammation.
Speaker 2:There's a whole bunch of really cool benefits to enzymes and, frankly, the two things I will not go without on a daily basis are digestive enzymes and magnesium myself, and I feel better when I take them than when I don't take them. Even if I only miss a day or two, I notice a significant difference in those. Now can I guess yours? Yeah, go for it. Okay, I was going to guess. I have no idea. I know nothing about how you feel about this, but if I had to guess two for you, I'm going to guess it's magnesium and creatine.
Speaker 1:You got one of them.
Speaker 2:Creatine.
Speaker 1:Yeah.
Speaker 2:Okay, creatine is. If I had a sixth in my vital five, creatine would be it. Everybody, especially over 35, 40, should be taking creatine. I a hundred percent agree with that.
Speaker 1:Creatine is 100% number one. I just don't see especially in doses below 15 grams per day, of course, depending on body weight negative side effects and it's the most researched supplement on the entire market bar none, because everyone thought it was related to a steroid back in the 80s and 90s.
Speaker 2:so and it's one of the least expensive to take. So it's easy too, right?
Speaker 1:oh, it's so easy and it doesn't taste like anything. I mean, you get a little like a little grit yeah, yeah, yeah, a little grit. I mean creatine is one of the easiest supplements to take.
Speaker 2:You don't have to take it in a pill, you can mix it in anything. It tastes like almost nothing and it's. It's inexpensive and and and I will say this, I'm going to throw this little caveat out there I don't know if you recommend a specific brand, but do make sure that you're not going cheap on creatine. Expensive creatine, so to speak, is still cheap. Get a good, reputable brand, Don't just buy it.
Speaker 1:We're going to talk about that.
Speaker 2:Yeah, I'm pretty strong on that one because there's some pretty crappy creatine coming out of China and it is cheap and you have to be a little cautious there.
Speaker 1:I do want to break into that. But there is one supplement that it's very mass produced.
Speaker 2:A lot of people take it, the one I'm thinking of yes, so guess, oh, are you talking about a brand? Oh, the second supplement? Yeah Well, the other one I would have guessed was vitamin D.
Speaker 2:Yeah, vitamin D3, specifically the reason vitamin D is not in mine is because it multivitamin, so I include that in the vitamin. If you have a really good multivitamin, it should have a good high dose of vitamin D3 and it should have a high dose of vitamin K2 to make sure that the vitamin D3 is doing its work the best. So I don't include it. That's what everybody guesses, that that's in my vital five but it's hidden in the multi.
Speaker 1:But I will say, magnesium glycinate is very close.
Speaker 2:Yeah, it's so critical, we're so deficient. Everybody needs it. It's universal, just like vitamin D is.
Speaker 1:And both tie creatine and magnesium to the same like source right. So both are very related to one specific thing that we do as human beings and that we absolutely suck at now, and we keep getting worse at it and that's our sleep. So magnesium glycinate helps you in deeper sleep.
Speaker 1:It helps relax you, which is why I take it at bedtime. And then creatine, because people are like creatine. What are you talking about? Creatine gets naturally produced when we're in deep sleep and it's where our body flushes everything out. It's related to flushing between the blood brain barrier and we're not sleeping well. We're stuck at sleeping because of our iphones and everything else associated with this daily stress, and our circadian rhythms are so freaking out of whack yeah so that's another reason why I really think people need to get that and the vitamin d.
Speaker 1:People just aren't outside, they just they just don't go outside, it's just crazy.
Speaker 2:Well, or and or they've been indoctrinated that they shouldn't go outside without slathering on sunscreen oh, my god, that is.
Speaker 1:I can't tell you such a massive like people think they need to put on 100, 120 spf to walk outside and I'm just like are you out of your mind?
Speaker 1:are you like, do you really? I'm so worried about skin cancer? Okay, you're worried about skin cancer, which the odds unless you're going up frying yourself are extremely low, but you're not worried about one. All the issues you can get from vitamin D and malabsorption and all the things that vitamin D give to us you're not going to get. Your immune system is going to be shot, right, your bone density is going to be shot. There's so many things associated in that vitamin D helps us with and you're not going to get that. And then you're going to take some crazy chemicals that you don't know what the hell they do and you're going to slide that over your body, and SPF above 30 does literally no different. So now it's just more unnecessary things. Yeah, that just is absolutely mind-blowing.
Speaker 1:Yes, you don't want to burn yourself, but what do you think we did for thousands of years? What we did was we were always in the sun, so we slowly tanned. Right, we're outside in early spring. We're slowly getting the sun getting stronger and stronger here in the northeast east at least. By the time summer comes, our bodies are now adapted to the sun. Yep, but we got rid of that by hiding indoors. So that's the biggest issue is we didn't teach our bodies how to constantly work on a on the sun and train resistance train, if you want to think of it that way to get the sun. Sorry, that is a giant pet peeve of mine, but I just wanted to address that.
Speaker 2:I've done. I've done whole shows on that and I always at least touch on it every spring because it is such a big deal. And, um, you know, when people are are out there looking at sunscreen it's exactly what you said about Oreos, right? They're like okay, well, I need to block the sun because the sun's bad, so I'm going to use this SPF because it's good. And they don't even pay attention to what poison is in that SPF, right? And so the SPF is more toxic than the sun by a million X. And not only is it more toxic than the sun, but we're now blocking out all the benefits of the sun, and so it's a real.
Speaker 2:It's a completely backwards way of thinking. That makes no sense if you just start spending a little bit of time thinking about it. But also, we have to remember too and I don't know what your take is on this, but I can tell you from personal experience my wife and I, when we stopped eating seed oils, we stopped burning. We we go out in the sun and we're far less cautious than we ever used to be. And if we get a burn, it's mild and it heals right up, and we rarely, we rarely peel or anything like that. We're smart about it. For the most part, we try to get, you know, a small amount of sun exposure as we're working into our outdoor. We spend a lot of time outdoors, but minus the seed oils. We spend a lot of time outdoors, um, but minus the seed oils, which is a major problem in America for me, uh.
Speaker 2:And then doing wise sun exposure. I I talk a lot about you know, you and I have this beautiful dome that we have. That is just this. It's super easy to burn a bald head right Like that's. That's the place the sun likes to torch us. For guys like us and I talk about intermittent sun a lot I say, look, if you're going to go on a hike, go hike and be 15, 20 minutes with no sunscreen, they'll get. Get some shade for five or 10 minutes, let your skin cool down, maybe even throw a little water on there, and then get out in the sun again and then do it again. And then, if you're at an amusement park, same thing, whatever it is you're doing outside. It's just kind of basic wisdom that if you take your skin away from the fire, so to speak, and let it calm down, then you can go out and get more exposure. So you can do that on a on a same day basis or you can do it on a day-to-day basis.
Speaker 1:I will say from the sun is bad for human health. Yes, the only caveat I would ever add is if you can't hide from the sun like, you're gonna be stuck outside all day in the blistering sun you're not adapted to it.
Speaker 2:For sure, if you're in a swimming pool for two hours, don't be dumb, right yeah?
Speaker 1:yeah, don't be done, because we do know what burning does cause right for sure, we do the media effects and the long-term effects but but there's so many ways to train for it and that's the thing we forget about.
Speaker 2:And there's clean sunscreen and there's dirty sunscreen, right? So if you are going to use a sunscreen, use a clean one. So yeah, it's education. But the other thing, anthony and I have to assume if this is a big pet peeve of yours you've read about this. We have more skin cancer in America than we ever did before, and we have more skin cancer in America than we ever did before, and we have more sunblock being used than we ever have before. And you're not nearly as old as I am. But I can tell you that when I was a teenager and younger, we didn't use sunscreen like ever. We just went out and played and if we got burned, I mean we weren't necessarily super smart about it, but you know, we got burned here and there. We recognized we were going to get burned, so maybe we'd cover up a little bit or whatever. We hardly ever used sunscreen back then. And then sunscreen became like this gospel thing that was all of a sudden taught it's because it was a song, it was like a class song they did.
Speaker 1:If I were to tell you kids just to do one thing it's wear sunscreen.
Speaker 2:It's a song.
Speaker 1:Yeah see, I don't even I don't know about that, but I don't doubt it was like 90s and it was just a speech that they kind of put music in the background of all right.
Speaker 2:But yeah, I think that was after I was out of school, so I didn't get that indoctrination. But it's crazy because we have now. It is so gospel that you don't go to the beach without sunscreen, you don't go to the swimming pool without sunscreen, you don't go on a hike without sunscreen, you don't go to the beach without sunscreen, you don't go to the swimming pool without sunscreen, you don't go on a hike without sunscreen, you don't do anything without sunscreen. And they tell you put it on before you get out there, because it takes 20 or 30 minutes to be active, which means that we're blocking all of the benefits of the sun, whereas with a mineral sunscreen you can actually go out for 20 or 30 minutes. You can put the sunscreen on and it immediately starts blocking the sun so you can get the exposure that you need before you cover up. So it's just, it's a different way of looking at it, but in my opinion it's the logical way of looking at it.
Speaker 1:No, I couldn't agree more. I really couldn't agree more. I do want to do talk about one more thing before we got the show up. That's testing, and it's kind of where you talked about the absorption of different supplements and how to know something is clean and I don't think expensive is the right answer that you mentioned before, and I'll make a good comparative analysis for you. All right.
Speaker 1:So wine as a case in point I know totally different, not a supplement, not healthy. A lot of the times what they do is expensive wine brands will pull from the same grapes and say these three bushes are now our exclusive brand, slap a label on it and charge six times the price Because now it's exclusive and expensive. So I understand your point where more expensive could theoretically be better, but I don't think it's the one. I'll be all kind of analysis. Instead, I would argue that it's more brand reputation and it's something you should lean into, and I look for brands that are heavily third-party tested. So a good example, just because obviously this is the first time I'm hearing of yours, which I'm sure is great. So a good example, just because obviously this is the first time I'm hearing of yours, which I'm sure is great. But Thorne is a big supplement we sell because that's something that the Olympians use and it constantly gets tested.
Speaker 1:Because, they have to put different outside chemicals inside of it to make sure that there's nothing illegal so they can go ahead and perform their sport.
Speaker 1:So that's like a specific brand that I look for specifically a label. I think it's the NSF, so the national sports federation, correct that third-party tests specific supplement brands. And then you look for I use a company called full script which I know they third-party test a lot of the companies that come on there and they will actually show that like their testings they use on it and so for. As a basic consumer like myself, I think it's really tough to figure out what is and what isn't tested. So in your professional opinion, you're shopping around. Is there anything specific label? You look forward to know that this is right, this is not.
Speaker 2:Well, that is. That's the tough part, because the let me. Let me take just a couple of minutes minutes giving you a little bit of background on this. I think it'll make more sense if I do so.
Speaker 2:When people talk about the supplement industry not being regulated, that's not actually true. It is regulated. It's not regulated the same as pharmaceutical companies are regulated. It's regulated literally the same as Nabisco or whoever is making food. That means the regulation is much, much more loose. However, the law still states that what it says on the product is supposed to be in the product. That descending order of ingredients means that that's the order that the ingredients actually are in there. If it's at the top of the list, it's more than what's the second behind it or third behind it and all this kind of stuff. And reputable and this is the important part, and this is the part where you have to do some homework to figure it out Reputable manufacturers will do what's called CGMP manufacturing, that's, certified good manufacturing processes. That is not a law. It is an agreement between FDA and the supplement industry. That is a standard for how supplements should be produced, and so the companies that want to be reputable and want to actually essentially prove that they're doing it right. Use CGMP. You're opening up your facility to regular FDA inspection, and regular FDA inspection is interesting because it's not typically scheduled, or at least not scheduled in advance. They kind of pop in when they want to and then they grab whatever batch records you've got and essentially try and catch you not following the rules.
Speaker 2:Essentially, now there are a bunch of manufacturers that are putting out supplements that are not CGMP. The vast majority of them, in my experience, are sold on Amazon and eBay and Walmartcom places like that and it's important to understand what's sold in Walmart is not what's the same as what's sold on Walmartcom. Walmartcom is more Wild Westy, like Amazon is. So you have some manufacturers of CGMP, some that are not. If it says CGMP on the label, that's a great sign. It should say that if it's a CGMP company. But it doesn't mean somebody can't put that on the label and just lie to you, right? So that's a problem as well.
Speaker 2:So then you've got to do a little bit of homework and try and figure out who owns the company. One of the greatest things we've got right now as supplement consumers is we have the world at our fingertips on our iPhones or computers or whatever else, and we have AI is actually a pretty good tool for this. You can just plug in who owns Thorne supplements and you can find out who owns the company, and then that's one way that you can determine or at least it's one way I determine if I either A trust the brand or B want to give the brand my money, because it's two different things, right? So, like if Pfizer had a great supplement product, I still wouldn't give them money because I don't like Pfizer. So then it's just a. Who do I want to actually support with my supplement dollars? If Centrum was a bad-ass formula which is not I would not buy it based on who puts it out A because I don't trust them and B because I don't want to give them my money, right? So that's one thing that a consumer can do is look and see who owns the company.
Speaker 2:There's a brand called Garden of Life. It used to be one of the well still is one of the biggest supplement companies in the health food world, and they're owned by Nestle now. Well, I stopped carrying Garden of Life when they got bought by Nestle, because I also don't want to give them my money and I frankly don't trust Nestle with my health. So that's one thing that you can do. You can also dig around and just get a lot of the brands now will offer what they call C of A certificates of analysis on their website. When I was talking about creatine and certificates of analysis on their website. When I was talking about creatine and it's so funny because the point you made is interesting you said well, just because it's more expensive doesn't make it better, and that's 100% true. However, thorne is a more expensive creatine than what they sell at Walmart, for sure. Why do you buy it? Because it's got NSF certification, and so you trust that and you should trust that. Nsf is a very reputable third-party testing company. My manufacturer that makes all of my supplements is an NSF certified FDA facility, so they're doing CGMP and NSF certification, same thing as what Thorne does. And so if you start digging and you look at this kind of stuff, it's interesting because NSF and there are other brands with a company called Isura that does even more stringent testing than NSF they're very, very cool and you start digging around, those companies will actually police it. If they find out a brand is putting NSF on their bottle and they're not. They'll go after them and they'll sue that company to stop lying about who's actually certifying their products. So when you look for certifications like that, you actually have a little bit more protection that way.
Speaker 2:At a certain point, you have to come to a conclusion that you trust the brand based on a little bit of research. And maybe and I don't think this is necessarily a bad thing if you find people like Anthony that you consider reputable, or you find someone like me that you consider reputable because you've listened to enough of our stuff that you're like you know what. This guy's just legit. I like what he says. It makes sense. I don't think he's BSing me. Then you can start take their word for it too. But I don't think you should ever take their word exclusively. You should always be looking a little bit beyond that to see if they're really full of it or not, right? So when it comes to you know what you're looking for in a brand, I always want to know who is the company that makes it.
Speaker 2:If you cannot find a website for a company, that is a massive red flag. And if you look on Amazon at the cheapest berberines and the cheapest turmeric products and the cheapest creatines, good luck finding those brands online. You won't even see them other than Amazon. They're Amazon exclusive brands. In many cases they're not even American companies, not that that matters. I don't care where the stuff comes from if it's legitimate. But in most cases they're not American companies because they're evading the law of the United States of America, so they're likeading the law of the United States of America. So they're like, okay, I'm going to do this offshore so they can't bust me if I get caught lying about you know what's in my product and so it's. It's those types of things and unfortunately there is no foolproof way of knowing you've got a good quality brand or a bad quality brand. Like I said, you kind of got to dig in, find what you can about the company If it looks legitimate. Frankly, the people that are cheating. They're not putting a lot of time and effort into making their stuff look legitimate and they're certainly not providing any back end information.
Speaker 2:My favorite creatine I don't even have a creatine, by the way, anthony in my brand. My favorite creatine the one't even have a creatine, by the way, anthony, in my brand. My favorite creatine, the one that we sell here at Vitality. And the reason I don't have a creatine is because I love this brand and I can't make it cheaper than them because their volume is so much bigger than mine. So it's like, why put out the same creatine for more money? Is a company called Nutrabio. Nutrabio, third-party tests everything. They provide lab assays for every single batch. They have the exact same colors as your podcast, so you should love them, and they just have a really good quality but very inexpensive creatine. Their creatine it's a 200 serving bottles like 57 bucks, so it's very economical to use and it's super good stuff. It's what I use myself, so you can get a inexpensive creatine without getting a crappy creatine. But like. Here's another example Vital Proteins. Do you know who they are?
Speaker 1:Yeah, I've heard of them.
Speaker 2:They're a collagen company primarily.
Speaker 1:Yeah.
Speaker 2:They were a great company. They got bought out by Nestle like six months ago and now they've got a creatine in Costco that is the cheapest creatine I have ever seen and I just simply don't believe that it's a high quality creatine. Just based on I think it don't quote me on this, but I think it was like 29 cents a serving is the math. That is like wow, that's freaking cheap versus like 50 cents a serving from Nutribio. But you're talking or sorry, no, that's not right, sorry, it's like 15 cents versus 25 cents. I'm getting all mixed up, so it's a little bit more expensive, but you're talking about 25 cents a serving. So just buy the high quality stuff. It's not that much different.
Speaker 1:I couldn't agree more, Jared. I do have to wrap this up, so I'm going to ask you the two final questions I ask everyone. First one if you were to summarize this episode in one or two sentences, what would be your take home message?
Speaker 2:My take home message would be do your own research, be your own expert when it comes to this. I always tell people I think the biggest mistake in American health is that we have offloaded our health to someone that we consider an expert and we no longer are taking the authority to make the right decisions for our health.
Speaker 1:All right, wow, that's a great one. And the second question how can people find you, get ahold of you and learn more about Vitality Health?
Speaker 2:The best place to find me probably, if you want to be educated by me anyway, is the podcast. Vitality Radio podcast with Jared St Clair is the full name. I'm on all the podcast apps and then our website is vitalitynutritioncom. That's where you can find all the stuff that you know we sell. We sell our own brand. We have about 50 items in the Vitality Nutrition brand that are formulated by me, and we have a couple thousand items that we sell from other brands that I have deemed reputable from all the years that I've been in this business and believe are really doing it right. So if I sound like I know what I'm doing, hopefully that's a good resource for you as far as that goes. And then my biggest presence on social media is Instagram at Vitality Nutrition Bountiful, which is the city that we're in.
Speaker 1:Jared, thank you so much for coming on. Thank you guys for listening to this week's episode of Health and Fitness Redefined. Don't forget to subscribe, share it's only where the show grows and remember fitness is medicine. Thank you guys for listening to this week's episode of Health and Fitness Redefined. Please don't forget to subscribe and share the show with a friend, with a loved one, for those that need to hear it. And, ultimately, don't forget fitness is medicine. I'll see you next time.
