1 year ago
“and supplement particular vitamins, minerals, nutrients? Context dependent here. Magnesium is the one that jumps off, of course, as the one where if our food quality sources were, I don't want to say how they used to be or what we would like them to be, and we had adequate amounts of those in our food, then we would literally just not have to worry about supplements at all.”
“about supplements at all. But that's not always the case. So because of that, you can look and you'll see all kinds of numbers about things like magnesium deficiencies, whether that's clinical deficient, subclinical, or just suboptimal. I don't know, some papers, 40% of people, some people 60%, like those numbers can get really, really high.”
“that's happening through many, like then the needs are even higher with them. So I would say magnesium as a supplement comes in, probably 90% of the people we work with. It's really, really, really common for us to add magnesium as a supplement.”
“You got to be careful with this a little bit though, because if you were to look at your magnesium levels in like a classic blood draw, that's a terrible place to look. The magnesium that comes in, that comes on your blood work that you get is not an indicative of all of what's actually happening in your body.”
“they see that and they're like, oh, I'm super high, I don't need it. Like, no, like that's not a good way to interpret your overall magnesium status. We can talk more about that. But in general, because of those things, we end up adding magnesium is one of our top line micronutrients to pay attention to.”
“your bones are this reservoir. And by the time someone reaches older age, like 50% of their magnesium, has been taken out of their bones. I mean, it's incredible. And it plays a role in osteoporosis. A huge rule. But people aren't really focused on that as much. Yeah, so about if half the country isn't,”
“For men, about 420 milligrams per day. And so people aren't meeting that requirement. So they're considered to be getting insufficient magnesium. And so you're talking about half the country, basically. So you've got a one in two chance of whatever athlete that walks into your door, they might be not getting enough, right?”
“antioxidants, same thing, minerals are different. You got to be careful with rocks, right? Magnesium though is pretty inert. It's okay. You start tinkering with iron. You got to really be paying attention. You start tinkering with other rocks. You got to really understand that magnesium seems to be like pretty okay. Like the worst thing we're going to deal with is GI distress.”
“And as I talked about, like most people are okay now, it's not a big deal. So I'm not super concerned with going a little bit aggressive with magnesium because of that, because we also, um, are asking so much of them. And in it, in other areas of performance or movement, it's one I'm saying like, don't worry a ton about the dosage on that one.”
“I don't know if that's actually happening. Totally. Honestly, I don't know. Um, we will see pretty pronounced improvements, improvements in a bunch of sleep metrics though. That seems to be re and that's, that's all very objective. Like our sleep technology is incredibly advanced that we use.”
“Like, it's just like, you just don't get it right. Um, the numbers might even be higher, but it's, it's outrageous. So yeah, we, uh, magnesium is a pretty big staple. And unless we have strong contraindication, pretty much everyone's going to be getting omega-3 as well.”
“the beta alanine. I want to get to that in a minute, but, um, before it, because we're kind of talking about performance enhancement, there's this whole category of these blood flow enhancers. Oh yeah. And there's like, so the beetroot juice, beetroot extract, and then there's the citrulline, arginine.”
“that much, despite it's not a small amount of research here. If you want to especially stack up like rhodiola to be like, you have a mountain to go on with beetroot juice and you have a pebble like on rhodiola. We like it. We use it a lot. We use, I've used a ton of different forms over the years.”
“you make you cognitively more sharp as well. It will. Yeah. You, you, I don't like it. Now we're talking beetroot juice or we're talking citrulline and arginine. You're going to, you're going to have a same answer for basically all the above. There will be noticeable effects. There are differences between all three of those.”
“like the arginines have fallen out of favor. Like they're not as popular anymore for a host of reasons. Um, but even the beetroot stuff, like you will see a pump, a physical pump. Like you will see, I was reading about that. Yeah. Yeah. Yeah. That's not a, that's not fake at all. What, what's better beetroot juice or beetroot extract? I mean, I typically go for the low sugar,”
“places and you're just like, all right, I can take the powder supplement. It lasts longer, shelf-stable. If we're talking about like antioxidant polyphenol properties, when we know we're losing them, the powder, like we're probably losing some of that relative to the juice. Okay. But then we're going to backfill that with whole foods and other things there.”
“What are the downsides? Do you, I mean, it affects blood pressure, presumably, right? I think I remember reading studies about that years ago on at least beetroot. This is nitric oxide, right? So this is your primary health concern is going to be anything related to blood pressure, right? So you handle those equations. Our downside, GI, like GI distress is going to 100% be there.”
“With beetroot or with citrulline? All the above, particularly the beetroots, though, right? The juice there. If you eat beets and you forget, and then you go to the bathroom, like, so like, that's the part you're like, oh, like you can freak, people can freak out and they forget that they took it or they don't know why.”
“Like, it's just too powerful for some people. They're just way like, whoa, like, this is too much for me. I don't like it. I don't feel it. So you can titrate those dosages down. The other again, issues the wrong word issues too strong. But the other like little bit of like, we've had is why can't I just get this out of close something closer to whole food?”
“And he would blend beets like in a blender. In a smoothie or something? Like you could call it a smoothie, but he would like juice it and blend it and he would do a combination. It was probably like eight to 10 whole beets he would consume pre-workout. And he did it about three times, I think. And two of the three times he just threw up everywhere.”
“Some people say that they do, but you wouldn't get the dosage. That's why they're juice. That's why they're concentrated. Now, you said arginine has fallen out of favor. Why, why is that? Okay. So like you're probably pretty aware of nitric oxide metabolism. You can't just consume nitric oxide.”
“Like, it's like these things are not critically, I know some people get so like fired up about it. And what about olive oil, great, avocado oil, avocados, nuts, I mean, omega-3 fatty acids, fish, like if it's if it's in a whole food, we're gonna like we have no issue with it, right?”
“What about so? Omega-3s, um, and I do want to talk about we're going to get into recovery and supplements for performance as well, but omega-3s is another one. I mean, I personally, as you probably know, think that most people are not getting enough omega-3.”
“omega-3 index would be ideal. And most people there's been studies showing that taking around 1.5 to two grams a day will get you there from a 4% omega-3 index, which is low to an 8% omega-3 index is high. And, um, what, how, how do you approach Omega-3s from a performance perspective?”
“We always start food first, blah, blah, blah, all the things. But because of that, a moderate to low dose of omega-3, pretty safe place to go. Yeah, on the AFib thing, there's, you know, it seems to be at a four gram, super high dose range, four grams, ethyl ester form. Yeah.”
“trained with. But he does work on high dose omega-3 and disuse atrophy. And he's done a couple of randomized controlled trials showing it has to be preloading because it's completely independent of the inflammatory effects, anti-inflammatory effects of omega-3s.”
“independent of the inflammatory effects, anti-inflammatory effects of omega-3s. Right. Where it seems to be you have to like get these people on omega-3 for at least a month. Right. They're doing like four or five weeks before the trial starts. So they have to be loaded up.”
“So it's kind of interesting that you take something like omega-3s, which are known to affect transporters, receptors, anything embedded in the cell membrane, and makes it better. It means makes it functional. So when you have a deficiency of it, they're not as optimal.”
“event you can plan for. But I think just injury, like in general, like having, having these omega-3s in our cell membranes built up to that level already would be important. But also, what about recovery?”
“getting enough magnesium. Most people are not getting omega-3s. And the vitamin D, again, more than half the country's not getting enough because we're spending all of our time indoors. And so you kind of go for the biggest ones that you're like, probably going to help, right?”
“To answer your question, here's how we handle Vitamin C. We're not just giving it to people. It's not like a standard like magnesium or omega-3. We will use it judiciously in different things, but I'm also, I'm not worried about it. If you ask me what am I concerned more about, the small amount of adaptation that I miss versus not being sick, that's an easy exchange for me.”
“You got to be careful with rocks, right? Magnesium though is pretty inert. It's okay. You start tinkering with iron. You got to really be paying attention. You start tinkering with other rocks. You got to really understand that magnesium seems to be like pretty okay. Like the worst thing we're going to deal with is GI distress. And as I talked about, like most people are okay now,”
“yes, most people, the big stuff, we're going to put you in a better spot. And that's what to pay attention to. So the minerals that are sort of not as risky would be the magnesium. Now, iron, you said iron, something that probably more focused on with male, sorry, females that are menstruating, right?”
“there. So there's just a whole bunch of other factors that go into that. Iron gets really complicated really fast. So maybe we can come back to that one on a different day. But don't you also like, as an athlete, you kind of like you're losing your, you know, tear down, like red blood cells are being torn down.”
“tear down, like red blood cells are being torn down. And so you're probably losing even more iron. No. Okay. So there is a, uh, a thing that we will talk about for, for many decades now called heel strike hemolysis.”
“right? So you have physical things hitting your body. You will physically smash those red blood cells. You will smash that iron. And so, yeah, it's not just menstruation. It's not just breaking down of tissue. You will actually physically smash your own red blood cells. So it is a huge concern for not just females, but young, old, like it's a whole thing. Iron is,”
“and just be like, oh, I'll just take some more. Not a good idea at all. So. So you definitely want to measure your iron, your ferritin, like what are the main things? A bunch ones. Yeah. I would say that there's probably at least seven markers that we would pay attention to before we're really truly understanding what's happening with your overall iron status.”
“particularly in high volume training, endurance athletes. Yeah. We use vitamin C very judiciously not to get us back there, but you start actually looking at iron, what it does when you co-ingest iron with vitamin C, if you're going to go after iron, you probably should bring vitamin C along.”
“Thermal stress is another big favorite of mine. Sauna, great. I like direct contact, though. If we can get... Even in warm water, I prefer that. So this is jacuzzi, bath, things like that. If you want to go to... And we've run a couple of actually DOM studies, two of them using Normatec boots, right?”
“So I would strongly. Strongly also recommend people getting into water if they can. Let's talk about that. Let's get into. Okay. So for recovery, you hear, I mean, you, you, you know, probably know I'm super into the deliberate heat exposure through also jacuzzi and sauna. Yeah.”
“Or. Probably not. You might. Mostly just blood flow. Yeah. Yeah. There's, there's, um, I mean, there has been, you know, some evidence on, on sauna improving blood pressure, but there's a lot of literature out there on, on hot baths and jacuzzi's doing it.”
“And, and it's not really like, you don't have to worry about the timing as much. No. Around exercise. In fact, you can get in a hot jacuzzi or a hot sauna right after you lift weights. In fact, there's some evidence that it's beneficial. Right. Yeah. It's like supportive. Yeah. Yeah. We do it a lot. We, we do it a lot post-exercise.”
“Probably not hopping in the sauna afterwards. Right. Cause like fatigue is high. Fluids are already low. So on and so forth. We're not going to add that on. And in that particular case, we're like walking it away. So when you, you gotta think through this stuff a little bit more when you're saying, all right, we were actually are pretty fatigued.”
“So here's how we will frame it. It's not a substitute for exercise, of course, but it's better than sitting on a couch for most things. So training is first. If on top of past that, or we have an injury or fill in the blank there, then we can use sauna to keep maintenance, to keep pace. To keep some cardiovascular adaptation going.”
“that can put people in really bad spots. So what we can do sometimes is pull them off of that and insert sauna. And they still can kind of feel like a little bit of, I worked really hard. And some people need that not for physical reasons, but for other rationale.”
“and then stuff came out on specifically vitamin C combined with vitamin E.. Vitamin C in general, vitamin E, we want to default to food..”
“particularly in high volume training, endurance athletes. Yeah. We use vitamin C very judiciously not to get us back there, but you start actually looking at iron, what it does when you co-ingest iron with vitamin C, if you're going to go after iron, you probably should bring vitamin C along.”
“with dinner? What's a, what's actually, what do you think a half-life is on 500 milligrams of caffeine or vitamin C? Um, it's not very long. No, it's going to be pretty transient. It's like a couple hours in the plasma. Um, I bring that up cause I don't know the answer to it.”
“you don't need, you know, 400 IUs of, of alpha tocopherol. Um, but all these studies that are coupling vitamin C with the vitamin E, it's like, hmm, well, are we seeing this because their vitamin E was there? I think I, there was like one, maybe one study I recall, um, I have a topic page on vitamin C and I think it's on that topic page and it was maybe 500 million.”
“I don't, I just, again, it's like I, I, it's, it's good to know because for, for one, I like to take high dose vitamin C when I've been exposed or when my son has been exposed, it helps me. And so it'd be nice to know for athletes as well. It's like, okay, can I take that, you know, high dose vitamin C at a certain time?”
“I'm also was the reason I asked you that half-life question was I was thinking the same thing. I don't know. I don't know anybody that's actually run any even light trial on timing of vitamin C for exercise adaptations. So I don't know. I don't know if you took it later in the day and you train, took it 12 hours away.”
“a different if it may, it could, could To answer your question, here's how we handle Vitamin C. We're not just giving it to people. It's not like a standard like magnesium or omega-3. We will use it judiciously in different things, but I'm also, I'm not worried about it. If you ask me what am I concerned more about, the small amount of adaptation that I miss versus not being sick?”
“Okay. Okay. Blood flow. Yes. Um, you will actually see really compelling evidence on water immersion. Yeah. Not only cold water. I simply mean water. No, but, oh, really? Yeah. Well, heat, I would say for sure, because you're also increasing blood flow, right?”
“It's great for a thousand things. But the water itself is. It's a little bit of a magic rule. And we know this because there have been trials where we've actually controlled for temperature and you still get those benefits of just being in that, in, in that fluid environment.”
“Things can move in and out of tissue. And there's actually pressure that comes from being in the water. It's a low level pressure that smashes up against your tissue. Now, if you want to change temperature and you get some of those other benefits, that's great too. But the water itself is fantastic way.”
“mechanics. That's the rationale we typically go to cold water. That said, we have pulled cold water away from people a lot because there can be serious neurological, not neurological, serious nervous system problems that come with cold water immersion.”
“If it's like twice is like the worst, but, um, I've been convinced that I have to like starve myself of water before I go to bed. Yeah. Like hours, like, you know, like in the three hours before bed, it's, it's water fasting, like little, little bits of water.”
“Now we have something to fix for most people. If you're causing the damage by drinking too much water at night, then let's stop that. Uh, drink tea pretty much right before bed, uh, at night. Generally, I'm okay with it. If it's not, then, then back it off.”
“And you have a little bit of a dry mouth and you need to have a drink of water at night. These things can happen. This will wake people up a ton. Um, you want to make sure that you have proper ventilation in your room.”
“Oh yeah. And there's like, so the beetroot juice, beetroot extract, and then there's the citrulline, arginine. Um, so I'd heard of the beetroot juice and, and, you know, the, these nitric oxide”
“you make you cognitively more sharp as well. It will. Yeah. You, you, I don't like it. Now we're talking beetroot juice or we're talking citrulline and arginine. You're going to, you're going to have a same answer for basically all the above. There will be noticeable effects. There are differences between all three of those.”
“If you were to take, literally beetroot juice and concentrate it into like a three ounce shot, you could see the same stuff here. Most of the time with like citrulline and arginine though, you're getting really high concentrations. I don't know typical dosage of those off the top of my head, to be honest. Um, but what you're going to normally see there is a very pronounced stimulant effect.”
“Like you're going to see that right now. You will see, if you go to the gym and you take any of those forms, particularly like the arginines have fallen out of favor. Like they're not as popular anymore for a host of reasons.”
“Now you said arginine has fallen out of favor. Why? Why is that? Okay, so like, you're probably pretty aware of nitric oxide metabolism. You can't just consume nitric oxide, nitrite, nitrate, like immediately, like you're toast, right? So then the argument is, oh, can we go back up the chain? Like, can we go up to arginine? Can we go back up the thing? So the first stop on that train was arginine.”
“Okay, got it. Yeah, the arginine is used for viral replication. And yeah, that was a kind of an interesting, I mean, I've never tried, but I was reading a little bit about the cold sore thing. I guess if someone has herpes, cold sores or whatever, that might flare them up or something.”
“I would prefer you to get all your stuff from food. But when food is limited, for a bunch of different reasons, now we can use supplements to backfill vitamins, nutrients, minerals, and a bunch of other stuff. That is our top line performance enhancement. When your physiology is in a healthier spot, it will perform better. So we can get into beta alanine and other things for sure.”
“Okay. Yeah. But again, we're speculating here because we, we don't know where we have mechanism. We understand at least roughly how a beta alanine or sodium bicarbonate are working or caffeine. I don't actually know. So I should back up. I don't know the answer to your question.”
“Really simple strategy with this one. So enzymes work in a certain pH range, right? If you come too acidic inside of a muscle, we have a hard time running any metabolic process. Aerobic, anaerobic, strength, it doesn't really matter, right? Contracting muscle power. We start running into acidic environments, you start running into problems.”
“Acidic is not the problem there. So beta alanine is something that you would take chronically. You will feel an acute effect, certainly at somewhat of a higher dose.”
“But you will see a pretty classic. CrossFit would be a great example. Like you basically couldn't engineer a supplement better for acute or for CrossFit performance outside of beta alanine. And as I mentioned, it's been around a really long time.”
“this is an acute effect. And this is definitely something I would generally only use on training days where beta alanine you could take and probably should take on non-training days because it takes a while for that to storage to come up. creatine, same thing. If you're going to use a sodium bicarbonate or equivalent, this is only like a pre-workout strategy.”
“you make you cognitively more sharp as well. It will. Yeah. You, you, I don't like it. Now we're talking beetroot juice or we're talking citrulline and arginine. You're going to, you're going to have a same answer for basically all the above. There will be noticeable effects. There are differences between all three of those.”
“If you were to take, literally beetroot juice and concentrate it into like a three ounce shot, you could see the same stuff here. Most of the time with like citrulline and arginine though, you're getting really high concentrations. I don't know typical dosage of those off the top of my head, to be honest. Um, but what you're going to normally see there is a very pronounced stimulant effect.”
“effect. Like it's not going to be caffeine, but you're going to be like, whoop, especially citrulline. Like you're going to see that right now. Um, you will see if you go to the gym and you take any of those forms, particularly like, like the arginines have fallen out of favor. Like they're not as popular anymore for a host of reasons.”
“GI, like GI distress is going to 100% be there. With, with beetroot or with citrulline? All the above, particularly the beetroot. So the juice there, if you eat beets, and you forget, and then you go to the bathroom.”
“Do you have a preference to citrulline versus beetroot? We, beetroot. Why? Yeah, generally, we're going to be there. The issues, issues is a strong word. The slight things we've had to consider with citrulline is power. Like, it's just too powerful for some people. They're just way like, whoa, like, this is too much for me. I don't like it. I don't feel it. So you can titrate those dosages down.”
“I'll just seem to get better once we start. And then there's other concerns, cold sores and things like that started popping up that people were like, not super stoked about. And so citrulline seems to be the better approach to that right now. That's the short version.”
“If we can get... Even in warm water, I prefer that. So this is jacuzzi, bath, things like that. If you want to go to... And we've run a couple of actually DOM studies, two of them using Normatec boots, right? And compression boots, air boots, like things that go there.”
“So I would strongly. Strongly also recommend people getting into water if they can. Let's talk about that. Let's get into. Okay. So for recovery, you hear, I mean, you, you, you know, probably know I'm super into the deliberate heat exposure through also jacuzzi and sauna. Yeah.”
“And, and it's not really like, you don't have to worry about the timing as much. No. Around exercise. In fact, you can get in a hot jacuzzi or a hot sauna right after you lift weights. In fact, there's some evidence that it's beneficial. Right. Yeah. It's like supportive. Yeah. Yeah. We do it a lot. We, we do it a lot post-exercise.”
“Let's not add to that bucket, but like a normal exercise session. Yeah. Hop in a sauna, jacuzzi afterwards. Like we're all, we're all game for it. Totally here. What do you, um, there's a couple of things I want to talk about with the sauna. One, what do you think about some of the, I would still say preliminary at this point”
“He's actually, he's cold in bed, so it doesn't really make him hot. There you go. There you go. But he does, he does hot tub before getting in the cold. Oh, he likes to get hot first and get in the cold. They'll get hot and then get in the cold. I hate, I do the opposite. I go straight cold.”
“I get blood pressure changes that are like too much. Yeah. For me, I'm just like, I have to wait a little bit before, especially if I'm like hot tub into the cold. I have to, I've had like some scary times where I'm like, like, just, I didn't like it.”
“a music, pretty good idea for most people. So I've heard you talk a little bit about, um, you and Andrew Huberman talk about rhodiola rosea. Yeah. And I've been sort of interested in this, um, as a, you know, fatigue reducer, cognitive enhancer.”
“like something's happening here. What you will generally see is if you look at markers, like heart rate variability, what will often happen with rhodiola is the same dose of high intensity exercise. When you use rhodiola will not drive HRV as much. That's why we say it's like an adaptogen.”
“like an adaptogen. That's why it, it mitigates the stress response. I have not seen any evidence that rhodiola would do something like improve baseline resting HRV over time. So it's not like a recovery agent, but it seems to make harder, higher intensity exposure things not as damaging if that without compromising performance.”
“But we could blind you to Rhodiola almost surely and you wouldn't know it. And what about in terms of like you say taking in the morning just to be safe, but like if you're wanting a performance enhancement. You can take it at night.”
“that much, despite it's not a small amount of research here. If you want to especially stack up like rhodiola to be like, you have a mountain to go on with beetroot juice and you have a pebble like on rhodiola. We like it. We use it a lot. We use, I've used a ton of different forms over the years.”
“You mentioned the beta alanine and I don't know if sodium bicarbonate's in there, but beta alanine I'm sort of interested in. I've never really heard of it until I heard you talk about it.”
“it's a little bit off color, but, um, when we would have to run these studies with sodium bicarbonate, we would have to do it really close to the toilet. Okay. Is this will have a very pronounced acute GI effect on you. And it's like, there was many times of wheeling over carts.”
“you're like, get them over the toilet. Not a good situation. So because of that, most people have modified the delivery mechanisms of sodium bicarbonate, but it does work pretty well. If you're concerned about that, you're like, that is least appealing thing I've ever heard in a podcast in my life.”
“Um, momentous makes PR lotion. That's exactly what PR lotion is. It's just a sodium bicarbonate cream. So this is local. So if you're using your arms today, you can put it on your arms and it has nothing that you don't have to put it through your GI track at all. You can put it on your quad or whatever you're doing. Um, so that is the best workaround.”
“days because it takes a while for that to storage to come up. creatine, same thing. If you're going to use a sodium bicarbonate or equivalent, this is only like a pre-workout strategy. Um, I want to, I want to get into, you know, recovery and, um, some other things, but Taurine, have you ever messed around with Taurine?”
“conditions that you got to pay attention to. Do you have a preference to citrulline versus beetroot? We, beetroot. Why? Yeah, generally, we're going to be there. The issues, issues is a strong word. The slight things we've had to consider with citrulline is power. Like, it's just too powerful for some people. They're just way like, whoa, like, this is too much for me. I don't like it.”
“why can't I just get this out of close, something closer to whole food? Okay. So if that is your preference, then we can go back up a little bit to beet or beetroot juice. But that's not a strong argument. Yeah. What about just baking some beets? Would you get a similar effect or would it not be concentrated enough?”
“Probably, like 15 years ago, I had a friend who you know, actually, you met before, who did this, and he would blend beets, like in a blender. In a smoothie or something? Like, you could call it a smoothie, but he would like juice it and blend it. And he would do a combination. It was probably like eight to 10 whole beets he would consume pre workout.”
“Like, right? Will you get a small benefit? I can't. Like, I've never personally felt like a blood flow benefit from eating a bunch of beets. Personally, some people say that they do. But you wouldn't get the dosage. That's why they're juice. That's why they're concentrated.”
“Okay, fine. So we have some argument for the conditional actually coming into practice with those people. Then you have the kind of area of glutamine with gut health stuff. And then we actually see that a little bit transfer over to even brain health. And you specifically like post-concussion protocols,”
“that's it. So I have a few thoughts on glutamine one that's interesting TBI because glutamine is it's like it gets converted into you know it gets used by mitochondria as well as a source of energy totally and in fact I did a lot of research in graduate school with glutamine and T cells and activated T cells and this is kind of where I got into this I'm I now take glutamine for immune reasons.”
“on long endurance athletes you know you glutamine it yes I'm at you're taking multiple chicken at two times a are you splitting up your dose I'm not sometimes if I if there's an exposure I'll take it three times a day like so if my son all the sensors sneezing I'm like okay you just scoop but so glutamine is it's used to buy it by activated T cells and and it just dawned on me I'd like”
“so much to be discovered with glutamine yeah that I hope people are going to research that more but we do almost always 10 grams twice a day morning and night like that's a pretty thing especially if we have any inclination or direct evidence of actual gut issues that's a common one if we want to drop it then back down to 10 grams total a day like we will do that but we will generally live at”
“some of those. But just kind of what your thoughts are on that. I'm sure creatine is at the top of the list. Yeah, of course, right? Like, how's that not going to be on the top of everyone's one? The way that we would think about supplements in general is number one, remove, reduce, try to eliminate any physiological insufficiency, whether that is coming because of caloric restriction.”
“You don't have to cycle it because there's no feedback loop here. It's just an amino acid. OK, so there's no like creatine. There's no. So you're not shutting down any endogenous process by doing it, but we will tend to bring it away.”
“So again, it's amino acid. It's a pretty, pretty straightforward. So anything else that we didn't talk about the creatine. Dose. I mean, yep. I mean, typically, I mean, like I said, Darren Kando just was on the podcast and talked about typically for muscles like five grams, but yeah, reasons to go up for cognitive.”
“you kind of wonder how much of the glutamine that you're taking in is going as an amino acid versus the energy source so that's a great question so you're not really big on recovery supplements I got two more to ask you about one and we can kind of lump them lump them together as well but the hydrolyzed collagen powder for joints and tendons and this is where I get into you know it's high”
“This the study that convinced me of that very question that you're asking is actually a while published a while ago over a decade ago and it was an animal study where hydrolyzed collagen powder was radio labeled.”
Also filed under Collagen
“Off very often recommend it prophylactically even if you're not injured certainly if you have any soft tissue injury history you're compelled to that. 30 to 60 minutes pre exercise seems to be the time so timing dosage does seem to matter with collagen I mentioned earlier coke and just co ingested with like 50 milligrams of vitamin C yeah seems to be the thing this is all Keith bars work like many”
“right? Things are not critically... Some people get so fired up about it. What about olive oil, avocado oil, avocados, nuts? I mean, we'll make it three fatty acids, fish. Those are all... If it's in a whole food, we have no issue with it, right? You have to be a little bit careful with exogenous oils just because, as you're aware, caloric intake just gets really, really high there.”
“there. But do we have our people eat nuts? Yeah. Avocados. Yes. Like all of the above, whole foods are almost always going to be on our list. You just be careful with additives.”
“with nuts, right? Those can come in low quality as well. So we always try to get those things in the appropriate standards and then we don't have any issues past that. So I don't know how much we've successfully dodged or didn't dodge any landmines on that one. But man, I just don't have a lot of aptitude for the conversation.”
“Whole food is always the answer, right? That there's always our default position. If we ever have to go to supplements or even supplemental food, like a protein powder or a powdered carbohydrate, that is our second choice. Full stop right there. That particular, uh, paper, and actually, you said a studies on that found basically the same thing.”
“there with whole food. And I will say this, we have many of our professional athletes that take almost no supplements and they definitely don't supplement protein powder. Some of them don't like it. It doesn't set well with their GI. You don't have to have protein powder ever. I can't think of a compelling reason why outside of practical, you know, easier flavor, taste, whatever.”
“like smashing many scoops of protein powder a day, and then probably went a decade or more with like almost no protein powder. Now I'm back on it a little bit more for, for other reasons. Like they're getting better with some of those things. But if you're asking me what I'd rather”
“right? If you want to use a stimulant, we'd rather you use coffee, tea, so on and so forth, right? If you're going to use a pre-workout combination, the major downsides are we can't control dosage of individual, individual ingredients. For most of our people, that's a problem for me as a scientist.”
“learned a lot as I talk about everything. I, yeah, I learned a lot, but what I really, what I realized, you know, I like to drink hot tea, especially in the wintertime, like in the evening, herbal tea. And it is just detrimental to my sleep because I'll have to wake up and pee once or twice.”
“If you're causing the damage by drinking too much water at night, then let's stop that. Uh, drink tea pretty much right before bed, uh, at night. Generally, I'm okay with it. If it's not, then, then back it off. And if that means you have to go back to three hours, then that's what you got to have the tea at four o'clock in the afternoon, I guess.”
“Vitamin C in general, vitamin E, we want to default to food.. If we can get from there we do. That's where we are looking for all of our nutrients.”
“right? Eat the cherries, eat whatever you want. Never seen evidence to suggest that will blunt performance. There is some evidence to suggest though, when you take those as a supplement, very against the couple of studies that were, were vitamin C, vitamin E, but are they always combined? Have you seen a vitamin C by itself?”
“you don't need, you know, 400 IUs of, of alpha tocopherol. Um, but all these studies that are coupling vitamin C with the vitamin E, it's like, hmm, well, are we seeing this because their vitamin E was there? I think I, there was like one, maybe one study I recall, um, I have a topic page on vitamin C and I think it's on that topic page and it was maybe 500 million.”
“I've kind of been experimenting around with it. Voodoo floss, the voodoo floss. So I guess it's blood, blood flow restriction and you wrap it around something. Like for me, I've got like this forearm thing. It's like the tiny tendons or something.”
“Yeah. You're probably actually looking more of a fascial issue than you are blood flow. That's what blue, the voodoo floss stuff is going to do. So you're pinning and twisting and moving. So you're, it's connected tissue glide and slide. So your connected tissue is supposed to glide actually.”
“And what is the best way to, for fascia? Is it, is it something like a voodoo floss? You can. You can, I mean, uh, conceptually you just want to move it. So if voodoo floss does it for you, awesome. If you want to roll out on a lacrosse ball, cool.”
“right? Things are not critically... Some people get so fired up about it. What about olive oil, avocado oil, avocados, nuts? I mean, we'll make it three fatty acids, fish. Those are all... If it's in a whole food, we have no issue with it, right? You have to be a little bit careful with exogenous oils just because, as you're aware, caloric intake just gets really, really high there.”
“there. But do we have our people eat nuts? Yeah. Avocados. Yes. Like all of the above, whole foods are almost always going to be on our list. You just be careful with additives.”
“I do my strength training. I do not like to do fasted at all. I have to have like something like a banana. I have to have some glucose or something. So I'd love to get your take on training.”
“here, I would say our personal experience would match that some people are fine, some people are not. If you want to go just like practical recommendations, a banana and a protein shake, super easy. Yogurt, maybe in granola, we have a lot of our athletes that will train in the morning. That's a really common thing.”
“That's our default position, right? If you want to use a stimulant, we'd rather you use coffee, tea, so on and so forth, right? If you're going to use a pre-workout combination, the major downsides are we can't control dosage of individual, individual ingredients.”
“I wake up, I'm a little bit tired in the morning, but like that's normal. Yeah. Like I have a coffee and then I feel fine. A little bit tired in the afternoon, but I train, I feel good. You probably say pretty good. That's a pretty good marker. If it's not that let's talk, but, But other than that, you don't need to go out and get yourself tested.”
“but you start actually looking at iron, what it does when you co-ingest iron with vitamin C, if you're going to go after iron, you probably should bring vitamin C along. You want to bring in collagen, probably should bring in vitamin C super lower dosage, like 50 megs, right? Like way down. You want to actually start doing anything to prevent someone getting sick”
“Okay worst we spent some money all right most of the people I'm around they'll take that exchange then you start adding with something like collagen. Hair. Skin other potential benefits like okay right I'm getting potential benefits in multiple areas there is some human research on this it might work very little downside yes it's it's pretty cost intensive relative to protein powder.”
“protein powder. It's the easiest thing, right? What are your thoughts on whole foods versus powders? Now you published an interesting study on, on egg, egg, white powder versus the whole egg. Yeah. Yeah. But I'd, I'd love to like to know your thoughts in general. Yeah. That was, um, actually a pretty cool study.”
“leucine is the major signal for, you know, protein synthesis, muscle protein synthesis. And you would think, well, if it's the leucine and the egg white powder, it should be, why, why is there, why is there a difference? Right? I mean. Well, again, this is what like, it's actually funny because when they were, when the reviewers came back, it was like, I knew it was going to happen.”
“protein powder. It's the easiest thing, right? What are your thoughts on whole foods versus powders? Now you published an interesting study on, on egg, egg, white powder versus the whole egg. Yeah. Yeah. But I'd, I'd love to like to know your thoughts in general. Yeah. That was, um, actually a pretty cool study.”
“uh, paper, and actually, you said a studies on that found basically the same thing. So whole egg versus egg white. And it turns out potentially we don't, we didn't have mechanisms behind this, but potentially some of the stuff that's in the egg yolk itself was contributing to additional muscle growth, micronutrient wise, vitamin D, right?”
“I do have an eight sleep bed, which tracks my sleep as well.”
“they make better decisions, right? Um, it's good for awareness. So pick your poison. Uh, I have multiple eight sleeps actually at my house. They're great. I love them. Awesome. Use that. Use, or you use whatever you want to do. Um, if you're actually trying to get into the nitty gritty of sleep details,”
“right? Things are not critically... Some people get so fired up about it. What about olive oil, avocado oil, avocados, nuts? I mean, we'll make it three fatty acids, fish. Those are all... If it's in a whole food, we have no issue with it, right? You have to be a little bit careful with exogenous oils just because, as you're aware, caloric intake just gets really, really high there.”
“already eating fish, they're supplementing with omega-3, they're exercising, whatever. So you put them in a disuse event where they're not moving a limb for four weeks or whatever. And healthy or not, they're going to lose muscle mass.”
“Most of the time, I mean, some fruits can hit your, your body a little quicker than others, like grapes, for example, but you know, you know, most of the carbohydrate source are more complex carbohydrates.”
“Do we have a little more liberty with them to add some more grapes? Sure. But you could also probably eat grapes too. You would just take something else like out or move it around or you would have more protein when you have the grapes or whatever different strategies we do. It's really small, the amount of goozy and powders and things like that that we're doing.”
“We will say, okay. Great. We're going to bath today. We're going to do Normatec boots. We're going to do Hyperice stuff. We're going to do compression stuff. You can do all of these things. They probably are working on similar mechanisms, but again, no downside. And if you're in that much pain and suffering, use them all.”
“So the, the compression thing that you were talking about the boots. Yep. Yep. So that's working through blood flow restriction and then how's that working? Um, so there's a whole host of companies that make this Normatec, um, is, is the one that's been on the market for a long time. they actually recently got acquired by hyperice. Right.”
“And that can cause problems. We end up pulling technologies away from people a lot. We pull sleep trackers away from people a lot. We do those things. So I'm bringing that up because that is the metric you should care about: progress and pain. We're good on both of those. We're done. Like, this is the only recovery equation we're happening.”
“Because as you mentioned, all these sleep trackers and this and that. And I got, you know, I'm clearly very biased here. Like, this is what my company does at a very high level, right?”
“benefits. Right. So pretty much the things we've been talking about, you want to make sure you're optimizing your diet, making sure you're getting your micronutrients and magnesium, vitamin D, I'm sure. Yeah, we do this actually quite differently. We spend a lot of time on a bunch of biomarkers.”
“Yep. And like vitamin D is a good example of, it's also one where I feel pretty good with you just taking vitamin D without a test. Mm-hmm. I ain't tripping if you're just like, Hey, I want to take vitamin D. Like, all right, I'm probably cool. Like what's the worst that's going to happen? Not much, very limited downside, strong likelihood you're low. Even if you're not low, very little harm here.”
“I'm like, how is there not better sleep solutions than these? That's why we went and built this. We built absolute rest. How do we know if it's enough? We do it differently. We actually have a bunch of direct measures of followup, cognitive and physical performance. So we determine high quality sleep as a function of how are you actually performing?”
“if you have a lot of pollen, let's say you have pet dander. I mean, do you, do you have to get these allergen pillowcases? Like how do you, how do you stop your nose from closing up? Oh, okay. So a bunch of different things there as well. Um, one, same exact answer.”
“right? Things are not critically... Some people get so fired up about it. What about olive oil, avocado oil, avocados, nuts? I mean, we'll make it three fatty acids, fish. Those are all... If it's in a whole food, we have no issue with it, right? You have to be a little bit careful with exogenous oils just because, as you're aware, caloric intake just gets really, really high there.”
“see, I was reading about that. Yeah. Yeah. Yeah. That's not a, that's not fake at all. What, what's better beetroot juice or beetroot extract? I mean, I typically go for the low sugar, which would be the extract, but, um, does it matter? Um, does it matter? We use extract more.”
“Yogurt, maybe in granola, we have a lot of our athletes that will train in the morning. That's a really common thing. Some granola, yogurt, maybe honey, maybe some berries, small six to eight ounces, right, right, really small servings, you're talking probably 300 calories, maybe 50”
“effect on exercise adaptation. Eat your blueberries to your heart's content, right? Eat the cherries, eat whatever you want. Never seen evidence to suggest that will blunt performance. There is some evidence to suggest though, when you take those as a supplement, very against the couple of studies that were, were vitamin C, vitamin E, but are they always combined?”
“I mean, is it not? Probably not. Okay. You're not getting that sore that often. Then who's the kind of target person that may benefit from tart cherry juice or your blueberry polyphenol supplement or your polyphenol booster supplement, whatever? Fill in the blank.”
“effect on exercise adaptation. Eat your blueberries to your heart's content, right? Eat the cherries, eat whatever you want. Never seen evidence to suggest that will blunt performance. There is some evidence to suggest though, when you take those as a supplement, very against the couple of studies that were, were vitamin C, vitamin E, but are they always combined?”
“tart, tart cherry juice, which when they're asking me about that, I was like, Oh, you mean for sleep? You know, because I'm so used to like people taking tart cherry juice for sleep. Um, and, but apparently, currently it's being promoted for reducing delayed onset muscle soreness recovery.”
“And we've run a couple of actually DOM studies, two of them using Normatec boots, right? And compression boots, air boots, like things that go there. That is fine as well. We've done a lot of muscle stimulation stuff. So yeah, muscle stem units and things like that. You'll find data that supports all of those things.”
“you want to desensitize yourself to caffeine. So even if you're a normal, habitual caffeine user, let's just say an average dose of caffeine in a, say a coffee or an espresso is 200 milligrams, right? Like whatever tea is less and you get the idea. So if you say you do two of those a day,”
“You don't do anything with it. They will be restored and placed right back in their position. So if you look at the research on even fat burners, you're not going to really significantly aid in fat loss, right? Stimulants, caffeine, combinations of them. They are an acute effect. If they are used then to train better, more frequently, more motivation, work harder.”
“low level physical activity for many, many, many hours of the day. We'll use Firefly, that little tiny device you can put on the front of your leg. It's a little strip. Make your toe. Bing, bing, kind of up, down, move. You can do it for hours a day.”
“If you want manual massage, great cupping infinite ways to do it. But what you want to do again is not just compress the only thing traditional, like a foam roller or, um, any other self myofascial release. Generally people are smashing down.”
“learned a lot as I talk about everything. I, yeah, I learned a lot, but what I really, what I realized, you know, I like to drink hot tea, especially in the wintertime, like in the evening, herbal tea. And it is just detrimental to my sleep because I'll have to wake up and pee once or twice.”
“Yogurt, maybe in granola, we have a lot of our athletes that will train in the morning. That's a really common thing. Some granola, yogurt, maybe honey, maybe some berries, small six to eight ounces, right, right, really small servings, you're talking probably 300 calories, maybe 50”
“you're at 48 hours. Okay. So like, I don't know. Cause people always ask like, what if I lift in the morning and ice at night? I don't know. It's probably better than lifting and immediately getting into your ice bath, but probably so is it four to six hours because of the, the, that's what that number comes from.”
“So if voodoo floss does it for you, awesome. If you want to roll out on a lacrosse ball, cool. If you want manual massage, great cupping infinite ways to do it. But what you want to do again is not just compress the only thing traditional, like a foam roller or, um, any other self myofascial release.”
“they're not getting enough. It makes sense to supplement. Now, I've heard you talk about different magnesium supplements, like magnesium citrate being one that is often preferred for recovery. Magnesium source is different. Back when we were kids, you had to be really on top of this because of ineffective forms of magnesium and because of GI distress.”
Also filed under Magnesium
“and because of GI distress. Most supplement companies have cleaned that up. So now you can look at, bisglycinate is a really common one. That is fine. Citrate. It's fine. Obviously, threonate has become more popular now. Any of those are generally okay.”
“if you put like monk fruit or stevia you won't taste it but it does have a taste as you probably know you're probably remember it I'm a straight shooter we put it I just put it actually like in that much water yeah just right down yeah and we just dose it with all the rest it's like put creatine put it all in there deal with six ounces of the light and just get it out now what's it supposed to”
“You can use a, a very simple nasal dilator, right? So whether this is actually like a nose strip that you can put on, you use a bunch of different companies for this, um, or an actual like, uh, uh, injection, right? Like, again, like a flow and as you can squirt it in your nose before bed, dilate your nose, you can stop having problems that way.”
“But that's, that's kind of the way I approach it. Um, anti-inflammatories, you know, what do you, how do you feel about people taking things like NSAIDs for, you know, pain or as an anti-inflammatory if they're working out too hard? Cause that also blunts adaptations, right? I mean, yes, yeah, it can.”
“I, that's when I use it, but you know, it measures my resting heart rate too. I'll look at that. Sure. It's not as, not as probably as good as wearing the Oura ring, but, um, yeah, I think that there's a lot of benefit in calibration, in awareness and accountability, right?”
“What do you do? You got super sore. How do you fix it? Um, supplements, again, would not be our route. If you need to take pain relievers because you're there, fine. What's going to be more effective? Now you're actually starting to talk about things like blood movement. You actually mentioned earlier, you like to move.”
“If you're concerned about that, you're like, that is least appealing thing I've ever heard in a podcast in my life. You can just use creams. Um, momentous makes PR lotion. That's exactly what PR lotion is. It's just a sodium bicarbonate cream. So this is local. So if you're using your arms today,”
“It's, it's, it's, it's good for mitochondrial health, but again, more longevity, I think than, than performance wise. The closest you'll see is this will come in a lot of, uh, pre-workout cocktails. So what do you think of those? Um, okay. I, I prefer people having least amount of artificial ingredients as possible.”
“don't meal prep. Totally. Then it's, it's the go-to, right? You're going, I don't like protein bars. Same, same thing where it's like, it's processed. It's all, it's all this stuff. Like, you know, so I, I kind of liked the little extra motivation to say, yeah, go for the whole foods, go for the whole foods, you know?”
“here, I would say our personal experience would match that some people are fine, some people are not. If you want to go just like practical recommendations, a banana and a protein shake, super easy. Yogurt, maybe in granola, we have a lot of our athletes that will train in the morning. That's a really common thing.”
“Yeah. It's also the same probably in strawberries and probably in raspberry. Like it's, it's not like magic to the cherry or the blueberry. I don't think it is a super high concentration of polyphenols in a bunch of different areas.”
“if you put like monk fruit or stevia you won't taste it but it does have a taste as you probably know you're probably remember it I'm a straight shooter we put it I just put it actually like in that much water yeah just right down yeah and we just dose it with all the rest it's like put creatine put it all in there deal with six ounces of the light and just get it out now what's it supposed to”
“it was, I was finding coming across some performance stuff. It's, it seemed a little mixed, but I was kind of curious. We don't use it. No. Okay. It's, it's, it's, it's good for mitochondrial health, but again, more longevity, I think than, than performance wise. The closest you'll see is this will come in a lot of, uh, pre-workout cocktails.”
“maybe shouldn't be taking, five grams of Ethyl Ester, you know, high Vascepa or whatever a day.”
“them a carbohydrate supplement. Uh, then we might use a Vitargo or something like that, where it's like a scooped carbohydrate where you're probably never having that. You're not having it throughout the day. You're not having it pre and post your workout. You don't need 60 grams of carbohydrate.”
“So that would be different, right? But what are they going to have post-workout? I don't know, watermelon? Like they're going to have things that you're probably eating too. Do we have a little more liberty with them to add some more grapes?”
As referenced on air, with the quote and the moment. Reported, not evaluated.
“luke van loon actually did a few studies i don't know if he collaborated with um the person just mentioned but also on this priest like pre-sleep protein loading where it's like they're giving people protein a bowl of protein right before bed and it it does increase muscle protein synthesis while they're sleeping”
“there's been actually probably two or three papers in the last six months on three and eight specifically. We're finally starting to get human trials”
“I saw the AFib paper. Like everybody's aware of the omega-3 and heart flutter, heart palpitations.”
“the recent paper that came out, the, it was a correlation paper. It wasn't a randomized control trial. Bill Harris has had publishing a response to that.”
“Also my late mentor, Bruce Ames called it a longevity vitamin. So he was, he's taking a gram a day”
“I had Luke Van Loon on, you know, not long ago and he's done. At least one study, I think two, looking at cold water immersion and muscle protein synthesis.”
“There's actually a really interesting paper. Laura Bloomfield did a couple of papers where she committed, she measured all these things, resting heart rate, sleep, HRV, um, and looked at stress.”
“There's actually a really interesting paper. Laura Bloomfield did a couple of papers where she committed, she measured all these things, resting heart rate, sleep, HRV, um, and looked at stress.”
“Philip Larson and his lab in Carolinus Institute has published a bunch of really cool papers. There's a handful of very specific mitochondria markers that they've identified. They can actually see overtraining happening before any other signal of them.”
“Philip Larson and his lab in Carolinus Institute has published a bunch of really cool papers. There's a handful of very specific mitochondria markers that they've identified.”