Practical Solutions for Everyday Goals: Winter Blues, Supplements and Nutrition

Speaker 1: 0:01

Welcome back to another edition of the Red Leaf Fitness podcast, A show dedicated to bringing you stories, interviews and conversations about living a healthy, resilient and productive life. I'm your host, Sean Blinch, and I want to thank you for making time to listen to this episode today and, if you like what we're putting down, we would love it if you would follow, rate and share this podcast. All right, now let's get down to business. Welcome back to the Red Leaf Fitness podcast on January 25 for another edition of Practical Solutions for your Everyday Goals With Coach Michelle. Hey.

Speaker 1: 0:49

And you Thank you. So welcome Michelle. How's it going today?

Speaker 3: 0:54

Pretty good.

Speaker 1: 0:55

Good Yep.

Speaker 3: 0:56

How are you?

Speaker 1: 0:58

I'm just enjoying the biodome of gray overcast cloud that seems to envelop our entire existence right now in Toronto, ontario.

Speaker 3: 1:08

You're really loving it.

Speaker 1: 1:09

Yeah, feeling, good.

Speaker 3: 1:10

This is where we thrive.

Speaker 1: 1:11

Feeling good.

Speaker 3: 1:12

No sun.

Speaker 1: 1:14

I don't need sun.

Speaker 3: 1:15

Overrated.

Speaker 1: 1:16

Don't need the sun, nope. So we were driving to work this morning on our weekly or on our daily, not weekly drive call.

Speaker 3: 1:28

Which people can't handle. By the way, yeah, they cannot.

Speaker 1: 1:36

And we're, you know, talking about the horrendous weather and I say to Michelle, I say, you know, like if there's any silver lining about this whatsoever, it's just that what this teaches you sometimes as Canadians or just people in general in the Northern Hemisphere, is that sometimes you need to create your own sunlight, you need to be your own light. And then Michelle says wow, you know, that's a podcast episode on itself and well, I think we could do one. I just thought it would be neat to sort of just preface what we're going to talk about today from that angle and just in the sense of how to support just the existence and the, just the ability to get through it. So how do you create your own light?

Speaker 3: 2:35

In the context of what we're talking about.

Speaker 1: 2:37

Just in the context of there's no sunlight and there hasn't been. There hasn't been more than like 35 hours of sunlight in Toronto since December.

Speaker 3: 2:47

Honestly, I try to find something every day that like makes me happy and I try to fabricate those like happiness feelings. So, exercise, whatever type of exercise, can feel good that day. I try to read for fun. I have a lot of reading for school but I try to factor in reading for for fun. If there's particularly weird days, we try to like do something unique for dinner. I know that's it's like not really a thing, but it just adds variety and it's like it feels like it provides a mental break a little bit. You know, like just doing something abnormal that makes Jeff and I happy, that kind of stuff. What do you do? I thought you'd never ask.

Speaker 1: 3:37

I thought you'd never ask.

Speaker 3: 3:39

This is why I don't host a podcast.

Speaker 1: 3:43

Well, a variety of things, but you know, and it can change, I guess, seasonally in what I do. But I mean, we all have these shells laughing because they wish people saw the body language of.

Speaker 1: 3:57

you're going to ask me Like hello, am I just chop liver here? So one of the things, one of the most profound things that I can do to get myself out and just not thinking about the bloat that is the lack of sunshine, lack of mobility, because I think part of what's hard about the dark December, january, february months, although I think, historically, seasonally, february, you start to see a bit more sun coming to.

Speaker 3: 4:30

Yeah, it feels hopeful.

Speaker 1: 4:31

Yeah, because when you're in February you're only six weeks away from sort of technical spring. I know fucking Canadian looks at spring as in March. Every Canadian understands that spring is typically around July, august and shit. That's when spring hits in Canada. Yeah.

Speaker 1: 4:50

But you do start to see some sunlight and some longer days. So I think one of the things that really sets me up for getting through it is at the total risk of sounding like a complete broken record is a wolf at the door. One of the most powerful things that I found in my recent years is being on the hook for something. Signing up for something, whether it's a 5k race or a 10k spring runoff thing, or if it's a Olympic distance triathlon Ironman in this case, it provides so much structure in my life that the very notion of no sunlight simply doesn't have space to exist Outside of. It's like there's no room for it.

Speaker 3: 5:41

Yeah, you're not sitting on the couch for eight hours looking out the window being like ugh, I wish there was sun. You're busy.

Speaker 1: 5:47

Yeah, I'm going to the pool.

Speaker 1: 5:52

I'm doing my runs, I'm hitting my cross-bic classes, I'm thinking about my nutrition. So sometimes I find if I'm being bullied by external environmental things whether it's weather or stress or things on your to-do list or whatever it's because I've made way too much room for those things to exist. So I bully those, I box them out by putting things into my life that provide me with a ton of purpose, and I just get so much out of having that wolf at the door that I'm signed up for something and I look over and I'm like yo, you again. Eh.

Speaker 1: 6:36

All right, let's fucking go again Another run. Don't want to do it, my feet hurt. You know like. I have a big workout after this call or after this podcast. I don't want to do it.

Speaker 3: 6:48

I know same.

Speaker 1: 6:50

I don't feel like it.

Speaker 3: 6:52

I'm glad you're going to work out and give me something to look at while I'm sitting on the treadmill. I'm glad you're going to work out and give me something to look at while I'm sitting on the treadmill, but I'm gonna do it. Yeah, well, can I say something about that? Yeah.

Speaker 3: 7:06

I think for me, when I hear like you say things like that, it's You're, it's like an opportunity to choose the stress you're gonna experience. You know, like, are you choosing to sit and be stressed about the lack of Sun and and that sort of thing, or are you choosing to find stress in something that feels more productive to you? So it's not like you don't ignoring the reality of whatever. You're choosing to Put your energy into other places, you know.

Speaker 1: 7:35

Yeah, it's like choosing your energy before your energy chooses. Yeah, yeah, so let's get into. That was a, that was an important, yeah, but that that was a tangent, but that's not actually what we're hoping to talk about today. What we're hoping to talk about today is some useful advice about Supplements that we think are really important and supplements that we think are bullshit. So let's start with bullshit. No, I'm just kidding, so let's start with the useful stuff. So, yeah, someone's tuning in for this. They're like, oh cool, okay, supplements seem like a, a giant mess because Everything you read on the internet is so contradictory.

Speaker 1: 8:25

It's like one day, fish oil is good, the next day it makes you grow scales and you're a fish.

Speaker 3: 8:32

Yeah, welcome to the internet.

Speaker 1: 8:33

Yeah. So what do people? How do people make sense of this stuff? And. What supplements do you think are worthwhile?

Speaker 3: 8:43

so, yeah, especially with the supplement conversation, I try to find or go to like reputable sources. So I have a few key places that I I look at online that I know are based in Like research and it's not just someone Trying to sell something. As a general rule of thumb, if you're selling the supplement, I generally don't go there for supplement information and that's how I sift through when to get my info from. So we have a few we're gonna talk about. I'm gonna shoot through protein, amino acids and or EA's and Creatine, and then I think you're gonna chat about vitamin D and fish oil.

Speaker 1: 9:26

I just switch it up.

Speaker 3: 9:29

Notice. I said I think you're going to because it's always a possibility. You switch it up.

Speaker 1: 9:34

No, you know, you know you don't know if I'm coming at you with lion's mane. I know, or Yolang Yolang.

Speaker 3: 9:43

I was specific in my wording. That wasn't an accident.

Speaker 1: 9:46

Do you remember Yolang Yolang?

Speaker 3: 9:48

vaguely.

Speaker 1: 9:49

I only remember because it's from like a, like a Like a shampoo commercial from early 2000s. Anybody who was like the case against don't have crazy shampoo, what's in that, eat anyways. Yolang, yolang. Do you remember that commercial? No, it's stuck with me all those years.

Speaker 3: 10:10

I see that.

Speaker 1: 10:12

So, yeah, you never know, I don't know what I'm gonna tell you, oh.

Speaker 3: 10:15

I'll let you know.

Speaker 1: 10:15

They're always at risk find out when it comes. Okay, if I talk about way okay.

Speaker 3: 10:22

Okay. So I had to write this stuff down because I just I cannot, for the life of me, remember supplement info. Okay. So for whey protein is more often than not, the first one I lead with with folks, especially in the context of training. Most people we know struggle with With consuming enough protein anyway, so it seems like an obvious one to start with Protein, or like whey. Protein and creatine are some of the most highly studied supplements, so there's a lot of good quality research out there about it. So the reasons I like protein again, or supplementing with protein powder, is most people struggle to get to consume enough. It's super convenient and protein tends to be one of the least convenient Macronutrients to get enough of. You have to cook it, you have to refrigerate it and so on. So protein powder is really efficient there and it's quite efficient at helping you build lean mass, which has a ripple down effect of favorable outcomes with, like with weight loss goals or body composition goals. So those are reasons why I like it and why I usually lead with that with clients.

Speaker 1: 11:35

And excellent one. Why would that help someone with lean body mass? Why does, why does it? Or actually? Sorry that that's not what I meant.

Speaker 3: 11:43

Is that the answer to your question?

Speaker 1: 11:45

So it puts on lean body mass. But why would that help with Um body composition goals?

Speaker 3: 11:51

that's my next yeah, so Having lean mass. So muscle mass is kind of your metabolically active tissue, so that's what's going to help you burn more calories at rest. So the more muscle mass we have, generally speaking, the more calories we're burning by doing simply nothing. So that's great from a body composition perspective and kind of in a roundabout way, it really is. If you eat a lot of protein like it's filling it's it has a really high like satiety Factor to it, so it has a ripple down effect of helping you control your total calorie intake. And what's hard to overeat chicken breast it really is right.

Speaker 1: 12:30

Yeah, unless, yeah, unless you dose and like olive oil or something.

Speaker 3: 12:34

Right, which increases the calorie. Yeah, which don't do right, so you don't want to do that.

Speaker 1: 12:39

So you know, here's an interesting thing not a lot of people know is that, um, let's say, you put on some some lean mass and it's uh, and you're starting to get the, the metabolically active benefit. It's not just the, the muscle mass, that's Uh, metabolically active. So now you, you're going to see densification of your bones, and a lot of people don't really think about bones as being Um active. You think bones, oh, it's passive, but it's actually not the case at all. Uh, bones are where there there is a lot of Uh things happening within the bone itself. As far as creating um like blood cell production and all this stuff. It happens inside the fucking bone, and so the more muscle you have, the more active the bone is as well.

Speaker 1: 13:26

So you like, our entire organism is quite active and the more you can put on muscle mass, the more active and that's one of the uh cofactors that contributes to Uh your body being highly active at rest, which so people understand. You know, 70 of the calories your body burns Is when you're at rest. It's like 7%. Your workout represents a very, very little. So as far as like being efficient at a calorie burn rate, it's in your favor to put on muscle. It's the hardest thing to do.

Speaker 3: 14:13

Yeah, and it's challenging for people too, cause oftentimes you actually see the number on the scale increase, but your body composition changes dramatically, so your body fat percentage will actually decrease, as the weight on the scale can sometimes increase. So just a side note for why we don't want to rely on the scale to it's it gives you a piece of the picture, not the whole thing.

Speaker 1: 14:37

And what would the dose be for everybody?

Speaker 3: 14:39

For a protein powder about 30 grams 25 to 30 grams a sitting. So that's I mean that's generally what we would suggest for folks per meal. So it's just, it's a really, really convenient way to get a full serving of protein. Yeah, very convenient. Timing doesn't necessarily matter. We like it after workouts. But the reason we like it after workouts is it just creates the habit, so you're just getting more protein in there.

Speaker 1: 15:08

What is your next supplement?

Speaker 3: 15:10

Creatine, Love creatine and the dose on that one you want to go for about five grams a day. If you get the creatine that we order, that's about one scoop, so you don't need to have it during training, just anytime throughout the day. You don't need to cycle it on and off, so you can have one scoop every day. That's great. It's one of the most studied supplements out there so you can be confident in what you're reading about it. But the reason we like it it stimulates energy production, stimulates muscle growth, it's good for brain, brain health and brain function. Yeah, those are pretty compelling reasons. Mm-hmm.

Speaker 1: 15:51

Yeah, yeah, and one of the things that people like creatine so much it's not so much or what am I trying to say, john organize. One of the best parts about creatine and its impact on energy production is how it feeds energy production and how it's a building block. So, for example, if you eat a steak, you actually can get like 1.5 grams of creatine in a big steak. And that's one of the things if you've ever noticed, outside of the B vitamins and I just you know, we just truly believe that red meat is probably the closest thing to a superfood, if there ever is one, not just the B vitamins and everything, but eating red meat provides a ton of creatine and getting that into the system and creatine is actually super important is how your body actually creates energy through, like we're not gonna get into it, into it, but it's a building block that your body needs to actually create energy itself.

Speaker 3: 17:06

Yeah, yeah, you can do an entire podcast on creatine, but rest assured, for all those reasons, we love it and it's so truly. It is the most studied supplement out there, so the information out there is wild on it.

Speaker 1: 17:22

Who should take it? Everyone, mostly men.

Speaker 3: 17:25

Mostly women. Interesting plot twist.

Speaker 1: 17:27

Curious Curious.

Speaker 3: 17:31

Yeah. But Michelle, I mean you are creatine, so you don't need to take it.

Speaker 1: 17:36

but I am creatine.

Speaker 3: 17:39

Women generally. Please give it a shot. Ask your doctor about it. Definitely give it some thought.

Speaker 1: 17:53

So the reason why Michelle says you are creatine is because I have a very first world problem of being able to put on muscle mass pretty easily. I just have the body type where Must be so challenging.

Speaker 1: 18:07

Yeah, I know like the world's smallest violin playing for me right now, but it's so. I've always just had the muscle fiber type where if I do any sort of strength training whatsoever and then I go and recover from it, I'm bigger after. So I don't always rely so much on creatine for the muscle building effects. But I do really like creatine for its ability, for its cognitive support, its mood support and also my running, because I think one of the ideas is that you associate creatine with muscle building, muscle heads and body building but people don't really realize how important it is in the energy production phase for running and for cycling and for swimming, and so I've recently cycled back on and I'm taking five grams a day and feeling great. Okay, what's your next supplement?

Speaker 3: 19:09

EAAs. So EAAs are your essential amino acids. All that means is that your body cannot produce them. You have to get them from food, so we supplement it. You get it in protein sources but, as we've already discussed, that can be a challenging one to get enough of for a lot of people. So adding it in as a supplement is a really easy way to do that. Yeah, and EAAs are. I mean they're used for everything. You need it for everything, right? A couple of things I wrote down used for building muscles, immune function, energy production, nutrient absorption, mood. I mean. I stopped the list there, but you can keep going. So it is one of those. I would put that in the ortho shot. Yeah, for sure.

Speaker 1: 20:01

Yeah, and I just really like EAAs because if you're taking it with whey protein so some people will be like, okay, well, it wasn't a protein, a protein, a protein. So yes, however, whey is going to have a lot more than just the eight essential amino acids and a whole bunch of other proteins in there. So whey and EAAs are very similar and they can impact the same thing, but they kind of have different nuanced applications. So whey would be something you want to take a post-workout or on a non-workout day just as a snack and a smoothie, just to bolster the protein content of whatever it is and just to make just aid in your protein goal for that day. But EAAs are a neat thing because it has a few different applications. So one for people like Michelle and I who are on our field lot, who might go from session to session to session or just have stringing a a grouping of sessions together. Eaas can help us keep our energy high, but more specifically our neural energy high.

Speaker 1: 21:13

So you know, when we talk about energy oh, I just don't have a lot of energy today what we're really saying most of the time is I don't have a lot of like brain energy, like my brain's tired right now. And EAAs are glycogenic by nature, and so the proteins in them are easily converted to a glucose, which is the primary fuel source that your brain needs to operate, and so you have this EAA in total abundance, and so you have a real good abundant source to be able to convert that into brain energy. So if you're somebody who's like, oh, I have a marathon meeting after marathon meeting today, well, tucking a bucket of ATP EAAs in your bag when you go to work is a really good idea.

Speaker 1: 22:04

And you just plunk it in your water and sip, you know, and enjoy the coconut.

Speaker 3: 22:10

You're like a supplement in psychopedia. I have to research this shit.

Speaker 1: 22:17

It's all in there. I don't know, I just somebody go fact check me.

Speaker 3: 22:24

Nine essential amino acids.

Speaker 1: 22:27

Is it not eight? Yeah, okay, where were we?

Speaker 3: 22:35

Yeah, it's. I mean, especially again if you know you're somebody who struggles to get enough. Are you checking that? Yeah, I am actually, if you're someone who struggles to get enough, am I right? Yeah. If you have enough protein in there throughout the day. Absolutely I would consider, and I mean again, these are all recommendations from in the supplement world. Of course you can and should consult your people. But yeah, nine essential amino acids.

Speaker 1: 23:10

Yeah, it is in fact nine and I knew that, I know you did. Yeah, so don't call me an encyclopedia. I'm actually not. No you are. I'm just trying to figure out the best of my knowledge, so yeah, so I think EAs are a really, really important thing, especially if you're somebody who's trying to stay on top of your protein goal but you sometimes you don't always want to have a way, a big scoop of way into your yeah, I don't know.

Speaker 3: 23:41

Yeah, like, when we're going back to back for five or six hours, like sometimes I want a scoop of protein, sometimes I don't. Yeah, I just give you options in that regard.

Speaker 1: 23:51

Yeah, so okay, so that's good. I mean, I think that that's a solid list. So whey, creatine and EAAs Is there anything about those three that we missed?

Speaker 3: 24:03

No okay. Covered it.

Speaker 1: 24:05

So okay. So my recommendations, on top of Michelle's three, would be fish oil and vitamin D, Also ylang ylang I actually don't even know if that's a thing. I just remember from a shampoo.

Speaker 1: 24:21

Okay, so the main reason why I like fish oil is like yes, there is a ton of info out there as far as its inflammatory, anti-inflammatory effects. There's some stuff out there about how it helps joint health, but that's great. But the most profound thing that I like about fish oil is its documented impact on depression and mood disorders. Without going in like you know, actually like pulling out studies and stuff and please correct me if I'm wrong, ella, eight versus nine it has been shown in a lot of mood disorder. You also have the existence of low omega-3 DHA in the diet, and so it's long been prescribed by a lot of more holistic-leaning doctors to put a bunch of fish oil in this person's life, and to me that's such an easy one. So easy.

Speaker 1: 25:37

So I take a lot. So what's a lot Like? I take a high potency, I take the ATP. I think it's called like ultra. I think it's ultra omega yeah, and so I'll take typically four to six of those a day, and if I was taking a lower potency one, I could take six to 12 a day.

Speaker 3: 26:00

And would you take that depending like is that correlated with body mass or weight or anything like that? Like a smaller person will take less.

Speaker 1: 26:08

Yeah, I don't actually know the perfect body weight and all that stuff. But I mean as a 230 pound male, yeah, I sort of super dose it, but I think the average person could probably just follow what the side of the bottle says, which is like it'll be like take two caps, yeah, yeah, twice a day or something like that.

Speaker 1: 26:26

So I just take a little bit extra because I feel it. I feel really good. So, yeah, fish oil, outside of like the main things that are out there which everybody typically knows, which is heart health, brain function and inflammation and joint health, my most compelling reason why to take it is to help regulate mood.

Speaker 1: 26:50

I mean, all of those are pretty compelling reasons yeah yeah, yeah, but I just think that you have some pretty. It's hard to mood. It's hard to mood. Yeah. You know it's weird like there's so many reasons to be in bad mood.

Speaker 3: 27:09

Yeah, and you know like when you're in a bad mood it's hard to do. Even though you may know the things that can help get you out of the mood, it's hard to do them An official. It might be a pretty easy one to do. Yeah.

Speaker 1: 27:23

And my other main supplement that I think is an easy one and non-negotiable one is obviously vitamin D3. And look, I don't know all the nuanced stuff about taking vitamin D3 with K2, or if it has Yolang Yolang in it, I don't know. Okay, but I take a good one and so I'll take one, that's you know. I think there's also some stuff about it has to be emulsed in some kind of fat or something, and so that's why you see them usually in like a gel cap or in an oil or whatever.

Speaker 3: 27:56

Or spray or something, or spray.

Speaker 1: 27:57

Yeah, so take a high quality vitamin D3, make sure it's from a reputable company and the benefits of that one are already really well known. So, like, the big one is which is bone health and immune system. You know, like cold and flu, like make sure you're taking. But also those things are wonderful, but those things to me are just baseline stuff, like yeah, I need that for sure to exist, but for me to actually thrive, I'm really leaning on the mood regulation stuff again, and so I feel I have this one to punch. When it comes to taking a high potency fish oil, I take my vitamin D3 every single day. I'm not waking up, jumping out of bed being like all right, bones feeling good. Like how are your bones today? You know, don't fucking know, but I know if I'm feeling like shit, I'll know that pretty fast. Imagine How's everyone's bones today.

Speaker 3: 29:08

That's how we check in with each other.

Speaker 1: 29:09

Jeff and I bones. You're good. Yeah, they're on the bone, so I think that one's super important and I think you know it's especially in the winter.

Speaker 3: 29:18

Yeah, 30 something days of sun.

Speaker 1: 29:20

Yeah, 30 hours, 30 hours Sorry hours. Yeah, you may want to sub-vitamin D Even more depressing, which is like one day of sun, yeah, equivalent.

Speaker 3: 29:30

I feel like that stat just sunk in. That's fucked. Yeah.

Speaker 1: 29:35

Yeah, barely over a day of sun in the last 60 days. That's nice, yeah, so how much do you know people want to take Again? Michelle and I are not doctors so we don't want to be like you know prescribing prescribing, but the general knowledge out there is somewhere between 600 IU and 2000. And if you're reading or listening to any of the Peter Retea stuff Dr Peter Retea, he is of the 4,000 a day group, which is.

Speaker 1: 30:07

So that's what I take and you know you just make sure you take what you feel is an adequate amount for yourself. So, to summarize the core five that Michelle and I think are really highly effective, super easy to take and accessible our way creatine, essential amino acids, fish oil and vitamin D3. So let's wrap it up there, but is there any supplement out there that you think is garbage? Just add a bit of drama in here.

Speaker 3: 30:43

For the CrossFit community beta alanine.

Speaker 1: 30:45

Oh, how come.

Speaker 3: 30:46

Plot twist. I don't think it gives you a third lung. Sorry, Frazier.

Speaker 1: 30:51

How come?

Speaker 3: 30:52

I think Frazier is fit as hell. I don't think it gives you a third lung.

Speaker 1: 30:56

Yeah, interesting.

Speaker 3: 30:58

Yeah, I'm going to let that sit in the room though. Yeah.

Speaker 1: 31:07

And who knows, maybe him taking beta alanine was a super placebo effect.

Speaker 3: 31:13

Which, when you're operating at that level, placebo is amazing. Like go for it. We're talking about the upper echelons of like human performance. Like placebo accounts for a lot. Your average person doing your one hour CrossFit workout I'm not sure that beta alanine is where I'm going.

Speaker 1: 31:33

Yeah, I would say that beta alanine has not given me a third lung but, beta alanine works for me Great, yeah, like I don't think it's a. I feel a tingling sensation and I certainly feel a. It's not a boost of energy, it's not like a stimulant, like coffee, it's more of a feeling of sustain. So, but again, I mean that's everybody's.

Speaker 3: 32:05

Yeah, oh, for sure. You know, but it's just one that I wouldn't. I don't take yeah. Yeah. But I would have put coffee on my should take list.

Speaker 1: 32:18

Yeah.

Speaker 3: 32:19

I think coffee is great pre-workout.

Speaker 1: 32:20

Yep, have a little sip of my coffee.

Speaker 3: 32:26

What's on your bullshit list?

Speaker 1: 32:29

Okay, so couple of supplements that I don't yeah Giant scroll roll. So supplements that I don't like are any kind of bizarre testosterone booster oh yeah, things like you know. There was a while where, like there was like this, like growth hormone, like it was like reindeer's do you remember this? It was like it was an extract of like reindeer. I'm trying to remember what the hell it was called, but I don't like stuff.

Speaker 3: 33:02

You don't like alpha jack? That's a real thing.

Speaker 1: 33:05

Right, yeah, like that kind of stuff. I feel is is so majoring in the minors where you know we just love these hacks, we just love to be able Like. To me it's just such a charlatan thing where, if, okay, if you want to support testosterone, have you checked? If you're sleeping seven fucking hours a night, okay, that has a huge impact. Have you checked? Have you even thought about managing stress? Have you thought that? Like, if you feel low, have you even checked that? Do you have people around you who treat you like shit? You know so, like there are.

Speaker 3: 33:45

Have you had a vegetable in the last eight months? Sure.

Speaker 1: 33:49

Right, yeah, so vegetables have a. Vegetables have an incredible ability to I don't want to fuck this up Vegetables have something in it which is a really long word, but people shorten it down to dim, and dim has the ability to pull down XS, environmental estrogens in the body which can battle and lower testosterone.

Speaker 3: 34:16

There are just so many things that can.

Speaker 1: 34:18

That can mess with testosterone. That like going and taking a reindeer antler that's what it is.

Speaker 3: 34:25

That's what it was. Antler extract, dear antler.

Speaker 1: 34:31

And and all this sort of it. Just to me it's playing on on men's insecurity to oh. I want to have optimal tea for sure, because it's real. Protea is a real thing and growing. But taking some sort of garbage, supplement stuff like sort of irks me.

Speaker 3: 34:50

Can I interject? Really quick, truthfully. That's why I don't love beta alanine. For the majority of people, for the people who have their ducks in a row, I think it can be great, but for a majority of people, if you're not sleeping, eating enough protein, eating enough vegetables and fiber and stuff, focus there. Yeah, you know. So it's more. I'm just building on your point. It's a majoring in the miners for me.

Speaker 1: 35:12

Yeah, okay, yeah. So it's like when it comes to if you want to have more energy in your workouts majoring the majors If you're feeling shit in your workout. Did you sleep for five hours last night? Or for seven.

Speaker 1: 35:24

Yeah, yeah, so okay. So we're at 35 minutes, don't want to go, want to make sure we keep these guys nice and snappy. In short, so cool. So there you have it. So fish oil, vitamin D3, whey, creatinine and GAAs are our thumbs up, and beta-palladium, deer antler and likely Ylang Ylang or on our, but stay tuned for that one. Yeah.

Speaker 3: 35:55

Local research. We'll do a full deep dive on Ylang Ylang.

Speaker 1: 36:02

And then we'll bring that to the people. Yeah, all right, cool. Thanks, mitchell. Without you,