1. <Untitled Chapter 1>
Sal, Adam, and Justin discuss the top 5 supplements that are worth investing in and how they can have profound effects on health, performance, fat loss, and muscle building. They also emphasize the importance of whole foods as the primary source of nutrients.+
2. What are supplements?
Sal, Adam, and Justin discuss the history of supplements, from tapeworm eggs to modern-day pills and powders. While supplements can be beneficial, they emphasize that food is always the best source of nutrients.Show transcript +
3. Nutrient Deficiencies
Nutrient Deficiencies:Sal and Adam discuss the importance of taking prenatal vitamins for pregnant women and the risks of nutrient deficiencies for those on specialty diets. They explain how eliminating certain food groups can lead to long-term nutrient deficiencies and the importance of doing research when following strict diets.+
Nutrient Deficiencies:Sal and Justin discuss how nutrient deficiencies can occur in people with certain dietary restrictions, such as vegans and those with food intolerances. They explain how these deficiencies can lead to subtle symptoms and the importance of supplementing to prevent them.+
Psoriasis and Vitamin D:Adam and Sal discuss the connection between autoimmune diseases like psoriasis and nutrient deficiencies, particularly low levels of vitamin D. They explore whether the deficiency causes the autoimmune issue or if it's the other way around, and share personal experiences with psoriasis and vitamin D supplementation.+
4. Nutrient Demands
Sal, Adam, and Justin discuss how cutting calories can affect nutrient intake and the importance of supplementing with micronutrients. They also touch on how different circumstances, such as exercise and menstruation, can change nutrient demands.+
5. Food vs Supplements
Food vs Supplements:Sal, Justin, and Adam discuss the differences between getting vitamins and nutrients from food versus supplements. They explain that food is the ideal source because it's harder to overdose on nutrients and comes with cofactors that improve absorption. They also touch on the importance of understanding the gut and digestive system when it comes to nutrition.+
Whole Foods vs Supplements:Adam and Sal discuss the importance of targeting vitamins and minerals through whole foods first before resorting to supplements. They also explain how certain foods naturally offset potential negative effects, such as selenium binding to mercury in fish.+
6. The 5 Most Important Supplements to Take.
Sal and Adam discuss the importance of identifying and addressing nutrient deficiencies before focusing on performance supplements. They highlight the most common deficiencies and emphasize the impact they can have on overall health and fitness goals.+
7. Nutrient Deficiencies
Nutrient Deficiencies:Sal and Adam discuss common nutrient deficiencies found in modern Western societies, starting with vitamin B6. They also touch on the importance of at-home tests and the challenges of maintaining a vegan diet while getting enough nutrients.+
Nutrient Deficiencies:Sal and Justin discuss the common nutrient deficiencies of iron and vitamin D, and how they can affect the body. They provide insights on the best sources of these nutrients, including meat, eggs, spinach, and sunlight.+
Essential Nutrients:Sal and Justin discuss the importance of essential nutrients like Vitamin C, B12, and D3, as well as iodine and calcium, and where to find them in your diet. They also touch on the challenges vegans face in getting enough B12.+
Essential Nutrients:Sal and Adam discuss the importance of essential nutrients such as omega-3, folate, and potassium. They highlight the best sources of these nutrients and provide insights on how they benefit the body.+
Vitamin Deficiencies:Sal and Adam discuss the importance of getting blood work done to identify vitamin deficiencies before investing in supplements. They caution against taking fat-soluble vitamins and minerals without proper testing. Adam recommends getting blood work done with a doctor before using at-home tests like Everly Well to save money.+
Nutrient Deficiencies:Sal and Adam discuss the importance of getting tested for nutrient deficiencies and not just settling for being within range. They emphasize the need to research optimal nutrient levels and supplement accordingly. Justin emphasizes the importance of whole food sources, while Sal shares how his wife is incorporating nutrient-dense foods into her diet to prepare for pregnancy.+
8. Protein.
Protein Powders:Sal and Adam discuss the benefits of protein powders for optimal performance and muscle building. They explain that protein is one of the most common deficiencies and that high protein intake has been shown to build more muscle, add more strength, regulate appetite, and hold on to muscle. However, it can be difficult to get enough protein from whole foods alone, making protein powders a valuable supplement for many people.+
Protein Powder Benefits:Adam and Sal discuss the benefits of protein powder supplements, including convenience, calorie control, and the ability to hit protein intake goals. They caution against skimping on quality and emphasize the importance of getting protein through whole foods whenever possible.+
9. Creatine.
Creatine Benefits:Sal, Justin, and Adam discuss the numerous benefits of supplementing with Creatine, including muscle building, fat loss, cognitive boosts, and even brain and heart health benefits. They recommend supplementing with 2-5 grams of high-quality Creatine, with vegans potentially benefiting the most from supplementation.+
Benefits of Creatine:Sal, Adam, and Justin discuss the benefits of taking Creatine as a performance supplement. They explain how it replenishes energy at a faster rate, making it a great supplement for all pursuits of fitness. Additionally, they address common concerns and misconceptions about Creatine, such as weight gain and different types of Creatine.+
10. Caffeine.
Caffeine and Productivity:Sal, Adam, and Justin discuss the benefits and drawbacks of caffeine as a supplement. They talk about its effects on productivity, fat mobilization, and even its antidepressant effects. They also emphasize the importance of cycling caffeine intake and not becoming dependent on it.+
Caffeine and Fat Burners:Sal, Adam, and Justin discuss the pros and cons of caffeine and fat burners. They talk about the benefits of caffeine, including brain health and anticancer benefits, but also warn about the potential negative side effects, such as stress and sleep issues. They also discuss the importance of finding your own tolerance for caffeine and the benefits of cycling off and then reintroducing it.+
Caffeine and Theanine:Sal and Adam discuss the benefits of using caffeine and theanine together as a supplement. Theanine helps smooth out the energy and keeps it there longer, while also lowering the tolerance building effect of caffeine. They recommend using 200 milligrams of theanine for every 100 milligrams of caffeine, and many of Sal's clients have seen great results from this combination.+
11. Adaptogens.
Adaptogens for Stress:Sal and Adam discuss the benefits of adaptogens, a class of compounds that help the body deal with stress. Sal shares his favorite adaptogenic supplement, Ashwagandha, which has been shown to boost testosterone, increase energy, and improve muscle adaptation to exercise. They also explain how adaptogens regulate the body's inflammatory process to keep it in balance.+
Top 5 Supplement Categories:Sal, Adam, and Justin discuss the top 5 supplement categories that can benefit your performance. They cover vitamins and minerals, protein, creatine, caffeine, and adaptogens. While supplements can be helpful, they cannot replace a good diet, training routine, and lifestyle.+