Episode 63: Why Supplement-Haters are Liars & How Exercise Really Affects Your Appetite

On Our Minds

There’s nothing more controversial than supplements… at least in the world of fitness. And it’s easy to see why. There are a lot of worthless products on the market that can’t do what a healthy diet can do, and there are a lot of people looking for a quick fix rather than improving their nutrition and lifestyle.

BUT (and this is a big but) there are a lot of nutrients that you simply can’t get (or can’t get much of) from food. And these nutrients are backed up by a lot of research. Fish oil, vitamin D, zinc, and iron are just a few examples.
It’s also pretty hard to argue that protein powder is a convenient way to reach your protein allotment for the day, and, since it can be turned into any dessert, it’s an easy way to replace higher calorie foods. Here are our top five supplements that we take:

Chris’s Top 5 Supplements:

• Metabolic Drive Protein – Not convinced you need a protein powder? Check out this article: Four Big Protein Mysteries Finally Solved

• Flameout – A deficiency in omega-3’s could be why depression is on the rise and people are fragile. Here’s one of many convincing articles: These Fats Treat Depression

• Plazma – Keeping cortisol under control is the natural lifter’s secret weapon to improved performance and greater gains. Here’s more info on that: The Best Damn Supplement for Natural Lifters

• I-Well– It’s chock-full of vitamin D, it contains the most beneficial component found in green tea (EGCG) and it’s great for the immune system: After Fish Oils, The Next Big Thing

• Micellar Curcumin – You’ve probably heard inflammation is at the heart of a lot of problems… including obesity. I keep mine under control with a highly bioavailable form of curcumin: Curcumin Makes Fat Cells Kill Themselves

Dani’s Top 5 Supplements:

Bone Marrow & Liver – I take this to prevent low iron and anemia as recommended by my doctor. There are a lot of decent iron products out there, but I’ve noticed that getting it from liver is the most effective. If you’re not aware of iron deficiency in women, I wrote about that right here: The Missing Element in Female Fitness

• P-Well – I take this to prevent urinary tract infections, which used to plague me in my twenties. It also contains a healthy dose of lycopene which is known to have anti-aging effects… and I need all the help I can get in that department.

• Vitamin D – If episode 53 didn’t convince you to take the D, then I don’t know what will. It’s in the supplement above called I-well, which Chris listed as one of his top 5. I recommend it too. Don’t skip your D!

Saw Palmetto – Yep, women can benefit from it as well! It’s not just for prostate health. I’ve been reading that it can block DHT, which is a hormone that doesn’t just cause hair to thin, it also causes saggy skin (!!!). So I’ve been taking saw palmetto to slow that ugly process down. Do I know for SURE if it works? Unfortunately, not at this time. But given how fast I appear to be aging, I’m willing to take my chances.

Protein Powder – Chris stole another one of mine! I obviously use Metabolic Drive too and bake desserts with it all the time. It’s not “supplemental” in my diet. It’s fundamental. It keeps me from wanting conventional high-sugar, high-calorie foods. Here’s one of my go-to recipes: Low Carb Metabolic Drive Brownies

• Z-12 – A sleep deficiency will make you crazy, sad, and fat, which might explain why people are the way they are these days. I don’t take the full dose (3 capsules) every night, but I’ll have a couple if I’m feeling anxious or having trouble getting to sleep. I wrote about it here: 3 Capsules for Perfect Sleep


This week’s quiz is all about intelligence, mental health, happiness, and creativity. See if you can ace it like I did this week.
Here are the topics we covered and their studies or articles:

1. Talking to yourself: The Surprising Sign Of High Intelligence And Self-Control

2. Creatine and IQ: Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.

(Bonus: Here’s the article Chris wrote: Top 5 Supplements for Mental Health & Happiness )

3. Tetris and Trauma: Reducing intrusive memories of trauma using a visuospatial interference intervention with inpatients with post-traumatic stress disorder (PTSD).

4. Pessimism and better weight loss: Psychological factors that promote behavior modification by obese patients

5. Creativity and Walks: Incentivizing the Creative Process: From Initial Quantity to Eventual Creativity


How does exercise affect your food choices? We’ve heard that cardio and weight training can both have an impact on the appetite. But what if the way we THOUGHT about our activities affected our food choices? According to a recent study… it does. Check it out: “Is it fun or exercise? The framing of physical activity biases subsequent snacking”

We also discussed the training split that’s said to tamp down the appetite the best: The Most Appetite-Suppressing Training Split

Shugart Cart

Don’t tell any hardcore lifters this, but my favorite way to squat is in front of a wall, with a ball. Dr. Seuss would appreciate me right now. But in all seriousness, if you want to bring a little more fun to your workouts, grab a med ball and learn how to do wall balls. It can work as a great warm-up for your barbell squats, a nice finisher, or a form of metabolic conditioning. Here’s where I got mine: Rogue Medicine Balls

And if you need to polish up on your technique, here’s a cool video that’ll help you get it right: Wall Ball Tips

Here’s that article I mentioned with the skipping drills from Coach Tony Gentilcore: How to Train For Power. If you start doing even just a couple of the drills he mentions, they’ll become addictive. Think of it as mother nature’s pre-workout because it’ll get you ramped up.

Chris has an apron in his cart this week because he likes looking extra manly while making pies and cookies. He’s become a fan of the company, Hedley & Bennett, which makes fancy shmancy aprons. Check them out: HERE. And here’s what it looks like in action: Chris’s Protein Popsicles

Miss an episode? Catch up right here!

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