The Supplement Myth

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My name is Rhoda Maxwell and Exercise Physiology and First One Kinetics.
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I Max Phil Sphys Programmers, and I've been in business since 1994.
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The focus of this podcast is to get to the real deal of what really works and most importantly, why is worth it.
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Hence the name of the method to the method.
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Before I get started today, let me thank Jonathan and Lynn Gilding of the Gilding Group ELT Pros.
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They are committed to providing the highest level of customer service in home sales.
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Why don't you give them a shout and figure out what your home is worth?
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386-451-2412.
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When I was a young man working out back uh, you know, in the old muscle head days, I seemed to reference these a lot.
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Um, I was like a lot of the other guys.
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I would want to take some supplements that I thought would help me.
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I never um got into the drugs, thank goodness.
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I always seem to have a little better sense than that.
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Um never seemed to make sense to me to take something illegally and in my opinion, very, very risky health-wise.
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It just didn't make sense to me.
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Um, it was very common even back then.
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I'm talking when I started working out before I became educated in this field in this industry.
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So we're talking kind of like mid to late 80s, early 90s, that era.
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Um, steroids were they were a really big thing already.
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Um they they still are, but it's it's funny how like more accepted they are now because a lot of it is done via prescription and through medical care and all that.
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And um, I understand there is a uh a need for that, and it's slightly different, but you know, not completely different.
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Um, it's still taking something sort of unnaturally to get a boost of some kind or another, albeit I'm sure safer doing it through the care of your physician than uh old Guido on the corner selling you some uh packages of things.
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But anyway, I never got into any of that illegal stuff.
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And uh, but I did like to try different supplements, and we didn't know better.
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I mean, nobody really knew better.
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And I would say that for the most part, a lot of people don't know better today.
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I mean, it really was just word on the street, meaning people you worked out with, people you knew, you know, that's how you got the idea about taking different things.
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I mean, one of the first things that I ever tried was a protein supplement.
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That was pretty common, you know, it still is, but man, back in those days, I mean, it was disgusting.
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I can just remember instead of labeled like today, whey protein or plant protein or game, you know, these different brands that are that really have come a long way.
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I'm sure with the quality of the product, but man, with the taste, I mean, back then it would just say egg protein.
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And I don't even think they tried to flavor it up.
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I mean, it was just disgusting.
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It would be this scoop of some disgusting.
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I remember most of the time it was this yellowish color.
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Um, it wasn't even brown like chocolate or white like vanilla or any color like orange for orange.
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I mean, it was literally just like this sort of like, I don't know, urine color actually.
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And uh maybe a little closer to brown, but it was just gross.
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I mean, it was thick.
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Everybody that took this kind of protein powder back in the day, you know, you'd get it at your health food store, you'd get it at the GNC's, whatever.
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Um, we had a guy that came to the gym that we knew, and he literally would get some stuff wholesale and then bring it in, and we'd buy it from him, you know, almost like you're buying drugs.
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He'd pull it out of his gym bag, but whatever.
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It was all kind of the same stuff, just different few companies made it.
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I think Weeder made some Joe Weater products.
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I'm sure some of the other bigger companies probably were around back then.
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But I mean, it was gross, and everybody that took it talked about just being massively constipated for days.
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I mean, this was some bad stuff, but that was like the the first stuff that I started fooling around with a little bit.
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And I'm sure I continued to take some form of protein powder back then.
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And by the way, it's not that I think protein powder is bad.
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I don't.
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I mean, I still use some to this day, but now I understand what it is.
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I mean, it's really just a supplement, it's an easy way to get your protein in.
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It's an easy way for me after working out and needing a snack to get it, get one in at my gym, because I have a blender and I could just blend it up really quick.
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And typically I finish a workout and then I have clients.
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So they'll tell you, my early birds, that uh I'm drinking my shaker cup with my shake in it, you know, as they're working out.
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So it's just convenient.
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But back then when I was this uh young man working out, I used to think, like everybody, oh, it's a special kind of protein, you know, like this is better than food.
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I mean, we didn't know, we were clueless, but that was the first one.
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And then I can remember there were there was this stuff back then called hot stuff.
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Man, I don't even know what it was.
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I'm pretty sure that it had like arginine in it, which is an amino acid, and uh it had maybe some other forms of amino acids in it.
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And uh, remember we took that, and I'm looking back on that going, what was that stuff?
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I mean, you know, it was legal and I guess safe.
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I mean, it was at the health food stores, but um, you know, so far it hasn't got me.
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But who the heck knows what it was?
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But we would take it, and then there were these um liver pills it that were popular back then.
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It was like if you take these liver pills, it's going to help you grow muscle.
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Like those were kind of big, and then animal packs, which are still around, and I know somebody that still likes those.
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And there's nothing wrong with them, the animal packs really, they're just mega, mega, mega doses of mostly water-soluble vitamins, which are pretty safe.
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You just pee out which you don't use, but it was like, I don't know, 20 pills in a little baggy thing, they're called animal packs.
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And I'm telling you, like if you took a pack of them, you were peeing green for at least the rest of the day.
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I mean, if that wasn't a sign that you're basically just wasting all of this stuff, I don't know what is, but I mean, that was popular, and we took that again, not knowing any better, reading the magazines, reading Muscle and Fitness, later on reading Iron Man magazine.
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I mean, it was just really silly how much money we spent, money we didn't have, all of us being either poor college students or, you know, trying to work our way up the uh corporate ladder, but it wasn't corporate, it was just manual labor for us anyway.
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So it was really silly.
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And then the last one I'll tell you about is just this fascination that I had with amino acid tablets.
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So amino acids are the building blocks of protein, they're the uh the pro.
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So if you break protein down, they're gonna be broken down into amino acids, and you have essential amino acids and you have uh non-essential amino acids.
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Essentially, there are 20 amino acids.
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You have nine essential amino acids, and essential in this case doesn't mean that you have to have them.
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What it means is that your body can't produce them naturally, so that's what the essential means there.
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And so you have to take them in from your food sources, and then there are 11 non-essential amino acids, still important, but your body can make amino acids out of other food products that you eat.
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So it's not that any is less important, it's just one has to come through food and the other doesn't.
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But anyway, so amino acids were all the rage in the late 80s.
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It was the belief was well, if you can take protein powder and it helps you grow muscle because it helps you recover, then if you take the amino acids separately or individually, like I spoke of before, the arginine, and there's other ones that were sold separately, then the thought was, well, you know, we're really going to grow some muscle by doing this.
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So I got on this kick where I would buy these, and they weren't that expensive, but I'd buy them and uh they would last maybe a couple weeks.
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And the idea was you took like around six amino acids tablets right after you worked out.
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And so, like, I did that.
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And man, I thought, I thought for sure that it worked.
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Like, I was like, man, I'm getting bigger, I'm getting more ripped, I'm getting stronger, man.
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These things are awesome.
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You know, I thought, man, I have found something.
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You know, it's like that old belief system was there.
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So I did, and I took them, and then um I sort of started phasing out a little bit of some of the bodybuilding stuff.
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And by this time, I'm finishing up my bachelor's degree, and I'm starting my master's degree, and I'm working on my master's in exercise physiology, and I'm working as a uh physical therapy tech at a place.
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So I'm moving along the line of getting into the allied health industry and working as a personal trainer eventually, but I'm really getting educated now and I'm learning a lot more.
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And sort of in this part of the journey, I started learning that most supplements were just basically snake oil, that most supplements were just a joke, you know.
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I was starting to learn that.
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I didn't get it completely, but I was really starting to learn that it was just completely unnecessary and essentially just a way for companies to make money, you know.
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So I remember one of my classes, I can't remember which exact class it was, but it was in my exercise physiology program.
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And Dr.
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Roder gave me the assignment, and he uh great man, Dr.
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Roder.
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He he was awesome.
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He passed recently.
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Um he just was such a lifestyle coach.
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He was just such an awesome mentor to me.
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And um he was my advisor in the program.
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And um, you know, I was a gung-ho student, I really wanted to learn, so he liked me and I liked him.
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And I remember we were talking one day after class, and that was one of the cool things about this program was it was pretty informal.
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You got to know your professors pretty well, you hung out a little bit, and I remember talking to him about um amino acids, you know.
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I I brought up how I used to take them a lot when I was working out, and they were great.
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And I don't think I was trying to make a sales pitch to them by any means, but I just think I was, well, I know I was talking to him about them.
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I just can't remember what got us on it.
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So he said to me, he says, So, Maxwell, you really uh you really think these things work, huh?
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I'm like, yeah, man, they're great.
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You know, this, you know, we know what they are, they're the building blocks of protein, and blah, blah, blah.
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He's like, Yeah, but you think taking them in the supplemental form works better than just getting that from food?
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And I said, Well, I can speak from experience that it did.
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He says, Okay, he says, I'll tell you what.
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One of your uh assignments for this semester, and the way it worked in the master's program was we had a major test.
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You know, it could be either a midterm and a final or just a final, but there was definitely a test at the end.
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But also every class had a big presentation we had to do.
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That's we're graded not only on our knowledge of retention, that's where the tests came in, but we were also graded on our ability to research and present.
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So every class had that.
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So he said, I tell you what, I want you to completely do a research review on amino acid supplementation.
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And then at the end of the semester, you're going to present this to the class.
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So this wasn't one of those, you know, back then Google didn't exist, you know.
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I mean, maybe it did, but not for us.
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But, you know, it wasn't one of those just slap something together and bring it to the class.
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I mean, this was a month, you know, months, two, three months of research and work to bring to the class.
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So this was like a very, very intensive um assignment he gave me.
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So I did.
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I started on the project.
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I was at the library every day, you know, after school and researching it.
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And yes, back then we couldn't pull up our journal articles online.
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I mean, we actually had to go and pull them out, see what we had, and do all of our research reviews.
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So I'm doing all this work, you know, I'm I'm reading every abstract.
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I'm, you know, early on, I figured out essentially what he was doing.
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I mean, early on, I'm like, holy crap, like there's not a single study that backs up amino acid supplementation.
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Like, there wasn't a single study that backed it up.
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So I just kept searching.
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I'm like, there has to be something.
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There has to be something, you know.
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But there wasn't.
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So I did all of my research review and I came up with the conclusion that uh amino acid supplementation was basically a joke, that there was absolutely nothing to taking the amino acid supplement outside of food that worked better than just getting your protein through food.
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There was nothing to support it, and that was my conclusion, and I gave all the data.
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So to put frosting on the cake, so to say, what I decided to do was like, all right, so I'm going to take this supplement again.
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Like, I want to see.
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I want to see for myself if I notice any strength, if I notice any more definition, if I notice any hypertrophy, if I notice any like, you know, feelings of um, you know, feeling more invigorated, you know.
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I just I wanted to see.
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So I went out and I bought some, and and this was while I was before I presented, like I had some time, so I was gonna get on it for like a month, and no effect at all, like zero.
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So if you remember, I was telling Dr.
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Roder like how much it worked, and then now that my brain learned that it doesn't work, the placebo no longer could work, and so it didn't work, and so I presented that to the class as well.
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I'm like, so I wanted to see for myself, you know, if there still could be a placebo effect, you know, because it had worked for me, so I thought years ago, so you know, let's just see if I still believe it would work.
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And so I didn't notice any difference, you know, I didn't notice being any stronger, I didn't notice any any difference at all.
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Now, granted, I was, you know, pretty piqued, so it's not like you're gonna notice a huge difference, but I noticed absolutely nothing except I was 20 or 27 bucks how much it cost, you know, poorer than I was before I bought the silly pills.
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So anyway, I presented that.
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So along my journey in this industry, I have been doing that not necessarily purposefully.
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Like, it's not like I'm out there trying to prove supplementation to be basically snake oil.
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And I need to clarify, I don't think all supplements are snake oil at all.
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I just know that we really have to do our research on what seems to have a positive effect and what has zero effect at all.
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It's not like I'm going out of my way to do it, but it just happens.
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When I was an instructor for sports medicine, when I ran the program, one of the classes I taught was nutrition, and one of the modules in there was supplementation.
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So I would go over all of the supplements and all of the research, and I would have my students do similar things.
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I would have them research it themselves and different types of supplements they might be interested in.
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So through the years, I've done a lot of research on different supplementation.
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And um I was prevy to the list of a lot of the different supplements that everybody tends to agree with, like American Medical Association, like American College of Sports Medicine, National Strength Conditioning Association, you know, Mayo Clinic, like a lot of all the major, major players out there, you know, get to look at the research as far as like what supplements have shown to have some effect, no effect, and then some that are just quite frankly dangerous.
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And for the most part, every study comes back and shows that there's nothing wrong with, say, a multivitamin, like a one-a-day or a centrum or whatever.
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Like there's nothing wrong with it.
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But most research has shown that it is better if you can to simply get your nutrients, your micronutrients in that case, because that's what vitamins and minerals are, from your diet.
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So it wasn't that it was bad, it was just that it did nothing to supersede what you would get from food.
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And it went on to show the studies go on to show that most of the water-soluble vitamins, and those are your B's and C's, are pretty safe, meaning that the worst case scenario is if you take too much of them, you might get a bit of a stomachache, but that's very, very rare.
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But you're going to pee out what you don't use.
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So they're like really, really safe.
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And the oil-soluble vitamins, like your A, D, E's, and K's, well, they're not quite as safe, meaning that they can build up in your liver and cause some problems.
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So we don't want to overdo them.
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And in fairness to the supplement industry, they do make that pretty clear on the label that you need to be careful with vitamin A, especially in vitamin K.
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You need to be careful.
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So if you're taking it and you're multi, you may not take it separately.
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So they're they're pretty good about that, but not everybody reads the labels on that.
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But then most of the other stuff we hear about, you know, most of the other supplements that are pushed for whatever reason, whether it be the wellness people out there.
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And, you know, I really hate that the wellness movement.
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Like my master's degree was in exercise physiology and wellness.
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And I got that in very early 90s, like 92.
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And back then, wellness was a really good word.
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I mean, it meant body, mind, and spirit.
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It meant the whole picture, the whole person, you know.
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And now it's like wellness has been kind of like hijacked by all these, basically these shrills pushing all of these products on people.
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Like you see wellness centers open up.
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In the old days, that was like a gym.
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I can remember the uh, I think it was called the Crosby Wellness Center in Winter Park, Florida.
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Like that was a really well-known wellness center that a couple of my friends worked at.
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But now, like you hear wellness center and you, you know, I we know what it is.
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I mean, it's people selling crap, you know.
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And most of this crap is crap.
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You've got to be careful.
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Like you have to be careful with what you're putting into your system.
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What's kind of funny is not ha ha funny, but like really ironic, is some of the people that tend to be like really, really skeptical of physicians and you know, of different medicines that are out there.
00:21:09.359 --> 00:21:18.799
And and I'm not saying you shouldn't be skeptical sometimes, you know that of course we should always be, we should always do our research on things and we should always trust our physicians.
00:21:18.880 --> 00:21:21.519
We should always like do our due diligence on that.
00:21:21.599 --> 00:21:27.279
But most importantly, we should really have a physician we trust that if they're telling us to take something, we trust them.
00:21:27.359 --> 00:21:29.200
That's the most important thing.
00:21:29.359 --> 00:21:32.640
If you don't, you might want to find yourself a new physician.
00:21:32.799 --> 00:21:48.880
But anyway, the people that are like kind of go out of their way to not trust that system are then like throwing down these different kinds of supplements that are not FDA regulated, you know, that they're just like it's an industry that's not regulated that way.
00:21:48.960 --> 00:21:59.759
And it's like, wait a minute, you you don't trust the establishment where at least there are some safeguards, and you're trusting this person who's getting this process.
00:22:00.160 --> 00:22:06.160
product from wherever and telling you because he's anti-establishment that it's safe.
00:22:06.319 --> 00:22:09.359
I mean, people, it's it's getting pretty loony out there.
00:22:09.519 --> 00:22:17.839
It is, it's, it's pretty crazy, the things that people are taking and they're calling it wellness and longevity.
00:22:18.000 --> 00:22:20.720
You have to be really, really careful.
00:22:21.359 --> 00:22:26.480
So I'll finish up that one story, then I'm gonna give you the conclusion of all this.
00:22:26.720 --> 00:22:44.240
So the only supplement, the only ergogenic aid, and that's a a a supplement that has shown to boost performance, that's natural and safe and not a drug, the only one that has passed the test over and over and over has been creatin.
00:22:44.400 --> 00:22:45.119
That's it.
00:22:45.359 --> 00:22:48.480
Like, you know, it's not completely fail-safe.
00:22:48.559 --> 00:22:52.480
I mean if you have um kidney issues, it doesn't give you kidney issues.
00:22:52.559 --> 00:22:54.079
It's very important to understand that.
00:22:54.319 --> 00:23:00.880
But if you have a vulnerable kidney for whatever reason, then no, you should not take creatin.
00:23:01.119 --> 00:23:07.519
But other than that, it's been shown to be very safe and it it does dehydrate you to an extent.
00:23:07.680 --> 00:23:11.039
So if you are taking creatine you should probably drink some more water.
00:23:11.200 --> 00:23:15.920
But other than that, it's been it's been shown to be safe and it's just a a natural byproduct.
00:23:16.000 --> 00:23:20.640
That's all creatin is creatin is stored in your cells.
00:23:20.880 --> 00:23:23.119
It gives you immediate energy.
00:23:23.359 --> 00:23:25.680
So I mean that's that's all that it is.
00:23:25.839 --> 00:23:27.039
It is natural.
00:23:27.200 --> 00:23:30.960
But it's the only one that's shown to boost any kind of athletic performance.
00:23:31.039 --> 00:23:33.680
It's shown to aid a little bit in hypertrophy.
00:23:34.000 --> 00:23:38.400
It's shown to aid a little bit in strength and it has definitely been shown to aid in power.
00:23:38.640 --> 00:23:40.559
So that's the only one.
00:23:40.720 --> 00:23:44.640
All the rest of these things amino acids all that is crap.
00:23:44.799 --> 00:23:50.880
And by the way I'm not throwing protein into this because protein's just a macronutrient.
00:23:51.039 --> 00:23:57.839
Now I will tell you if you're taking a protein supplement thinking it's better protein than you know food protein, then you're silly.
00:23:57.920 --> 00:23:58.319
It's not.
00:23:58.400 --> 00:23:59.440
It's just more convenient.
00:23:59.519 --> 00:24:02.400
So I'm not really throwing that in as ergogenic aid.
00:24:02.559 --> 00:24:16.079
But like any supplement that you're taking because you think it's boosting your performance the only one that has passed all of and any of the research tests has been creatin.
00:24:16.160 --> 00:24:16.559
That's it.
00:24:16.640 --> 00:24:22.880
The only ergogenic aid that's natural that's not a drug that's been shown to boost performance is creatin.
00:24:22.960 --> 00:24:24.880
Everything else has not passed the test.
00:24:24.960 --> 00:24:31.200
And I'm telling you that as somebody who is non-biased who's looked at the studies and can tell you what they say.
00:24:31.359 --> 00:24:32.640
It's it's the only one.
00:24:32.799 --> 00:24:37.599
All right so now let's kind of like wrap up with these wellness centers.
00:24:37.759 --> 00:24:43.920
You know a lot of people have wanted me to talk about the weight loss drugs.
00:24:44.079 --> 00:24:51.680
They've wanted me to talk about the peptides and these things that are you know out there that are becoming really popular.
00:24:52.160 --> 00:25:01.759
And you know I don't want to get too much into it because number one the weight loss drugs are a different animal all in themselves.
00:25:01.920 --> 00:25:15.440
Like you know I would hope that physicians are being extremely responsible when it comes to this and I'm not you know um I'm smart enough to understand that some are and some aren't.
00:25:15.599 --> 00:25:25.119
I mean you know some are doing the absolute right thing by their patients and uh only prescribing them when the person is morbidly obese and they've tried every other means.
00:25:25.279 --> 00:25:34.559
And then I'm sure you have some out there that are just you know it's the quick answer and this person heard about it on TV or their friends are taking it.
00:25:34.640 --> 00:25:37.200
And so they go in and they get their script right away.
00:25:37.359 --> 00:25:38.400
I'm sure that happens too.
00:25:38.480 --> 00:26:22.880
I mean I'm not naive I'm sure it happens on both accounts but like that is a medical issue so you know you need to again trust your physician when you take those as far as like the peptides go you know a lot of people are taking these I mean you see people that are just your typical person like no medical degree no allied health degree like nothing and out there like with these syringes showing people how to inject these peptides and they're becoming like certified in it which is just a joke and then they're like teaching people how to do this non-medically based and then you can buy the products from them.
00:26:23.200 --> 00:26:30.799
Look to me I think that's a huge house of cards like I see that one as crashing down really hard.
00:26:30.880 --> 00:27:02.240
Am I saying like I'm against peptides and how they're being used no I mean I know physicians that are using them with some people and they've shown some very good traction in the rehab world and I trust the physicians that I know that are talking about it a little bit but when people are just buying them from somebody or buying them online from somebody they know and injecting things I mean come on you you just really honestly can't believe yourself that there's not going to be problems with this.
00:27:02.400 --> 00:27:04.799
And when is the first lawsuit going to happen?
00:27:04.880 --> 00:27:16.880
I mean when is somebody going to say you know I got this product from so and so down the road and uh you know I uh had this happen so I'm going to go after them.
00:27:17.039 --> 00:27:21.599
I mean we know it's going to happen right it is going to happen.
00:27:21.839 --> 00:27:37.759
So what I want to talk about finish with these two things the peptides and the drugs is no matter what, you know, you know, again trust the physician that is prescribing them and hope that they're doing it in absolutely your best interest.
00:27:37.839 --> 00:27:40.079
And if you trust your doctor then there you go.
00:27:40.240 --> 00:27:46.720
And I know some physicians that do prescribe them and and I trust these physicians and I know they're being right by their patients.
00:27:46.880 --> 00:27:53.039
You know I I personally don't know the ones that are just prescribing randomly like but I'm sure it's going on.
00:27:53.119 --> 00:28:00.160
I don't mean randomly but like they haven't given it as much effort and thought as maybe they should I'm sure that's going on as well.
00:28:00.400 --> 00:28:11.359
All I can say in both these cases and the peptides is buyer beware because everything everything you do has a side effect.
00:28:11.599 --> 00:28:30.240
I mean if if you are doing anything with the idea that there isn't going to be some sort of ramification down the road then you're silly and that's the case with me with anything that I might take medication wise I mean there is going to be a side effect when we do something.
00:28:30.480 --> 00:29:02.799
So when it comes to these weight loss drugs if somebody is morbidly obese and they have they have plaque in their arteries and they have high blood pressure and they have high glucose levels and they have high LDL cholesterols and again they're morbidly obese it does make sense to take a chance to take some of these weight loss drugs to get the weight down to where they're in healthy ranges absolutely absolutely and that's where I've seen it be used effectively.
00:29:03.039 --> 00:29:19.599
But like if somebody is 10 or 20 pounds overweight and somebody's prescribing that to them because they just want to get down a little bit of weight and they haven't exercised all the resources to do it more naturally I mean I don't know that that's smart because there will be side effects.
00:29:19.680 --> 00:29:31.119
In the case of the person that's morbidly obese with all these other health risks, then it makes sense because you know the the getting the weight down is going to outweigh the risk of the pill I mean or the shot.
00:29:31.279 --> 00:29:47.599
I mean that makes sense but when you only have 10 or 20 to go and you just basically don't want to do the work to get there, is that really worth the side effect that is coming I mean it is and the same with the peptides we don't know enough about all these things yet.
00:29:47.839 --> 00:30:31.599
So as an exercise physiologist and as a personal trainer who has worked successfully for 31 years what I ask you to do is to make sure you really really do everything that you can in your power naturally and even if you are on a weight loss drug and you're trying to lose weight still do everything in your power naturally eat healthy and eat less strength train do your cardio if you're going to use the drug use it correctly as a tool to get you where you need to be and then let the exercise and the healthy eating lifestyle take over so it's something you can sustain forever.
00:30:31.839 --> 00:30:48.960
All right that's my quest that's what I ask you to do and um I hope this helps thank you for listening to today's show I ask you to please hit automatic download and also follow the show.
00:30:49.200 --> 00:30:59.599
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