Episode 456: Why Half Your Supplements Are Probably Useless (And Which 4 Actually Matter)

Summary

Podcast Summary: Habits and Hustle
Episode: 456: Why Half Your Supplements Are Probably Useless (And Which 4 Actually Matter)
Release Date: June 6, 2025
Hosts: Jennifer Cohen and Leron

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Introduction

In Episode 456 of Habits and Hustle, hosts Jennifer Cohen and Leron delve into the often confusing world of dietary supplements. Titled "Why Half Your Supplements Are Probably Useless (And Which 4 Actually Matter)," this episode aims to demystify the supplement industry by highlighting which supplements genuinely contribute to health and which are mere marketing fads.

The Foundation of Health: Beyond Supplements

Jennifer and Leron emphasize that supplements should supplement a well-rounded lifestyle, not replace fundamental health practices.

Jennifer [02:31]: "Supplements should be done in moderation. They don't take the place of eating properly, exercising, or getting enough sleep."

Leron introduces the concept of a health pyramid, where training and nutrition form the base, and supplements sit atop as the final enhancement.

Leron [02:31]: "Think of a three-tiered pyramid. The foundation is training and nutrition, and supplements are the icing on the cake."

The Problem with the Supplement Industry

The hosts critically examine the current supplement landscape, pointing out the lack of FDA regulation and the prevalence of ineffective products.

Jennifer [03:08]: "A lot of these supplements don't do anything. We’re living in a time where products are created with zero regulation and efficacy, essentially turning supplements into snake oil."

The Four Essential Supplements

Jennifer and Leron identify four supplements that are backed by research and can significantly impact overall health:

1. Omega-3 Fatty Acids

   • Jennifer [04:12]: "Omega-3 is really important for both men and women."

2. Vitamin D with K2

   • Jennifer [04:12]: "Vitamin D needs to be taken with K2 for proper absorption and effectiveness."

3. Creatine

   • Leron [05:33]: "Creatine is the most researched supplement ever and benefits more than just muscle growth."
   • Jennifer [06:00]: "Creatine improves brain health and has shown promising results in Alzheimer's studies."

4. NAD (Nicotinamide Adenine Dinucleotide)

   • Jennifer [05:33]: "NAD supports cellular health and energy production."

Deep Dive: Creatine's Multifaceted Benefits

A significant portion of the discussion centers on creatine, highlighting its extensive research and benefits beyond bodybuilding.

Jennifer [06:24]: "Creatine actually improves Alzheimer's. If you want better brain health, you should start taking creatine."

They reference recent studies and personal anecdotes to underscore creatine's role in cognitive function and overall health.

Sourcing and Quality Assurance

The importance of choosing high-quality supplements is a recurring theme. Jennifer promotes Momentous, a trusted brand known for NSF certification and third-party testing.

Jennifer [07:33]: "Make sure your supplements are third-party tested and have high regulation. I take Momentous because they are NSF certified and trustworthy."

Best Practices for Supplementation

The hosts outline several best practices to ensure effective and safe supplement use:

1. Get Blood Tested: Determine deficiencies before starting any supplement regimen.

   Jennifer [11:30]: "Get your blood checked before you take supplements to know what you're actually deficient in."

2. Cycle Your Supplements: Prevent the body from becoming acclimated, reducing effectiveness over time.

   Jennifer [18:10]: "Cycle your supplements so your body doesn't get acclimated. For example, take two weeks on, four days off."

3. Monitor and Adjust: Regularly retest and adjust supplement intake based on current health status.

   Leron [12:19]: "Get retested every six months to ensure you're on point and not over-supplementing."

Additional Supplements Discussed

Beyond the four essentials, Jennifer mentions other supplements she occasionally includes, such as magnesium and alpha GPC, emphasizing that personal needs may vary.

Jennifer [09:59]: "I take magnesium at night because it helps with digestion, energy, skin, hair, nails, and sleep."

Exercise and Energy

The conversation shifts to the relationship between exercise and energy levels, debunking the myth that workouts drain energy.

Jennifer [14:28]: "When people say they don't have energy to exercise, they miss the point that exercising actually boosts energy levels."

Addressing Common Health Issues: Fiber Deficiency

In a brief segment, Jennifer highlights the widespread issue of fiber deficiency and promotes Biome's Daily Prebiotic Fiber as a solution.

Jennifer [16:28]: "95% of people don't get enough fiber. Biome's Daily Prebiotic Fiber makes meeting your daily fiber needs simple and effective."

Conclusion

Jennifer and Leron wrap up the episode by reiterating the importance of informed supplement use. They encourage listeners to prioritize foundational health practices and approach supplementation with caution and knowledge.

Jennifer [15:27]: "Get your blood checked, cycle your supplements, and don't over-supplement. Supplements are here to support, not replace."

Key Takeaways

• Supplements are supplementary: They should enhance, not replace, fundamental health practices like diet, exercise, and sleep.
• Focus on quality: Choose supplements that are third-party tested and reputable.
• Essential Supplements: Omega-3, Vitamin D with K2, Creatine, and NAD are backed by research and offer significant health benefits.
• Personalization is key: Always tailor supplement intake based on individual health needs and professional advice.
• Regular Monitoring: Use blood tests to guide and adjust your supplement regimen effectively.

Notable Quotes

• Jennifer [03:08]: "A lot of these supplements don't do anything. We’re living in a time where products are created with zero regulation and efficacy, essentially turning supplements into snake oil."
• Leron [02:31]: "Think of a three-tiered pyramid. The foundation is training and nutrition, and supplements are the icing on the cake."
• Jennifer [06:24]: "Creatine actually improves Alzheimer's. If you want better brain health, you should start taking creatine."

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This comprehensive discussion in Episode 456 provides listeners with the knowledge to navigate the supplement maze effectively, ensuring that their choices contribute positively to their overall health and well-being.

Transcript

[A]

Hi, guys, it's Tony Robbins.

[B]

You're listening to Habits and Hustle.

[A]

Crush it.

[C]

Hey, friends.

[A]

You're listening to Fitness Friday on the.

[C]

Habits and Hustle podcast, where myself and.

[A]

My friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.

[C]

Before we dive into today's episod episode, I want to thank our sponsor, Momentous. When your goal is healthspan living better and longer, there are very few non negotiables. One of them quality. And when it comes to supplements designed for high performers, nobody does it better than Momentous. Momentous goes all in on NSF certification, which means every single batch is tested for heavy metals or harmful additives and label accuracy. And that's why they're trusted by all 32 NFL teams and top collegiate sports dietitians across the country. Here's the thing. They don't sell every supplement under the sun because they believe in nailing the basics with rock solid consistency. And those basics are protein and creatine. Momentous sources. Creapure, the purest form of creatine monohydrate available and an absolute must for both men and women who want peak physical and cognitive performance. So if you're serious about leveling up, go to livemomentous.com and use code Jen for 20% off. Just act now. Start today. Jen for 20% off livemomentous.com.

[A]

All right, you guys, we're here for another Fit Fitness Friday program. That program. I know, I know. Fitness Friday. Fun. I know. And Leron's joining me yet again. And we pick a topic and we just like blab for a few minutes and then we cut it. So remember, guys, very important, we'd love feedback on, on habits and hustle. The more feedback the better. Please let us know what you think if there's something you want us to talk about. All the things. And don't forget to subscribe. With that being said, what do you think about the topic that I just chose, which is supplements?

[B]

Supplements. I mean the basic thing. And I think people know this, most people know this, but if you don't, just good to remind yourself is like, you kind of want a pyramid. Think of a, like maybe a three tiered pyramid. And you want, you know, the foundation, the fundamentals to be like training and nutrition and, and as you go up, you know, sleep, or maybe sleep is the foundation. You could play around with the bottom, but either way, the top is supplements, meaning the smallest part of the pyramid. The last Thing you focus on after you've got everything else together should be supplements. They're kind of icing on the cake.

[A]

Yes.

[B]

Should be done in moderation.

[A]

Yeah, well, I don't even think done in moderation. I think it's supplemental. I think the word supplemental. My definition of what supplements are is supplemental. It doesn't take the, the place of eating properly and eating well and like with like a lot of different nutrition, like nutrients that our bodies crave and need doesn't take the place of exercise, it doesn't take the place of sleep. It helps with overall, you know, your overall. And by the way, a lot of these supplements don't do anything. I think we're, we're living in a time when we are all chasing youth and longevity has become such a huge, huge brand in itself that people keep on creating these products that actually have zero reg. There's no FDA regulation on any of these things. There's zero efficacy on these things. And so like I believe that people need to be super, super careful of where and who they're getting their information and like do their research because a ton of supplements that come my way, I'm like, are you kidding me? Like snake oil?

[B]

Yeah.

[A]

You know, like there's certain things I think are really good, but I know the source and I think that there are certain supplements that are essential because we can't get it in our foods necessarily or that like I said, like I think they're doing a very specific thing. But overall, I mean you can't just be like taking everything willy nilly. So these are, this is, this is the stuff that I think is really important. Are you ready? And then I want to hear your list. Okay. I think that omega 3 is really important. I think vitamin D with K2 has to be taken together or it's not going to do what you need it to do. Won't. It won't digest, absorb. I think that creatine is very important. It's not just for bodybuilders anymore. And I believe, well, protein I like, that's not really a supplement. And I also do take nad. I take Trin. And the reason why I've been taking that is because it's a molecule that our bodies actually make that we actually stop making as I think after the age of 30, as we age. But what this does, it's a precursor. So it basically make, it tells your body, basically you take the supplement but it gets your body to make it on its own. That's always a better show, way better thing. Way better thing to do than just like taking something that's a supplement on like that's it.

[B]

Yeah.

[A]

And so a lot of these other things are complete, I hate to say it, completely unnecessary.

[B]

Yeah.

[A]

And it's just like it's. You're throwing your money down the drain.

[B]

Yeah, yeah. What do you think on those specifically or talk about what?

[A]

No, I want first I want to hear what you take.

[B]

So right now I am actually taking creatine.

[A]

You don't always take it?

[B]

No.

[A]

Why?

[B]

So creatine is a great supplement. I think it's the most. We've spoken about this.

[A]

Most researched.

[B]

The most researched supplement ever.

[C]

Ever, ever.

[B]

And not just for bodybuilders at all. I think bodybuilding in sports is like a small fraction of that.

[A]

I want to say one thing about creatine because I just read this study yesterday. They did a huge thing for like a big research has just came out I think a couple days ago. The how, how creatine actually improves Alzheimer's.

[B]

Alzheimer's. Yeah, I just saw that one.

[A]

You saw that?

[B]

I sent that to my brother in law who's in neurologist. I have to hear back from him.

[A]

But yeah, my mom was diagnosed with Alzheimer's so many, three months ago.

[B]

So many elderly people.

[A]

It's really sad. And so I, I'm really always on the lookout for anything that can like just like give her like a point.

[B]

Super promising. Yeah, it was really promising. The creatine Alzheimer's studies. People are into studies to check that one out. That was really. I looked that up. That was really promising.

[A]

No, so let me just say that again for people because I think it's. This is really important if you know of somebody or if you have any type. I think for. I shouldn't even say that. What I should say is just forget about the muscle. For lean muscle mass, forget about performance. Let's put that aside. If you're somebody who just wants to have overall better brain health, it helps with your memory and overall cognitive skills, you should start taking creatine. Yeah, you should start taking it because I think it's very, very helpful. But I would say also, and that's not me, that's the study that we saw. But I do think also knowing where you're getting it from, very important.

[B]

Yeah, some of them have like heavy metals and stuff in them.

[A]

Well, you have to make sure. This is another thing if you're going to take any supplements, make sure they're third party tested, make sure that they have a really high regulation. So I take momentous because they have an NSF regulation and they're third party tested, which means I think NSF is like the highest you can, you can have. And so it's a trusted source. So if you don't want it, I don't care what, what brand you take, but make sure you're not just taking some like, you know, brand that you saw on Instagram that your favorite influencer is taking. Because who knows, they can be getting paid for it. You never know. And I also think that if you're in for creatine. Have you heard of whitewash versus acid wash?

[B]

No.

[A]

I think that's what it's called. I'm not sure. But the one, the momentous one, it.

[C]

Has, it's crea pure.

[A]

I think it is this whitewash. I don't even know what that means exactly, but I don't. I listened to Dr. Stacy Sims and she said, that's very important.

[B]

Okay, well, I'll take Dr. Stacy Sims word for it.

[A]

Yeah. So I also interrupted you. I'm sorry, tell me what you.

[B]

I'm not sure exactly where I was, but creatine I take. And I think with things like creatine, what's awesome about creatine is because it's such a foundational building block of like everything in our body, because it's part of the energy system, the ATP system. Anyway, don't want to go too far into the science. And I also don't know it that well.

[A]

Right.

[B]

But it's. I know it's a foundational kind of building block for, for a lot of your, you know, processes in the body. So it has multiple benefits. Like all boats rise with the tide. It's not just for muscles. It's not just for your brain. It's not just for your.

[A]

Right, right.

[B]

Energy. It's not just for, you know, they give it to women to increase their baby's birth weight.

[A]

Are you talking about creatine still?

[B]

Yeah.

[A]

Yeah. Okay.

[B]

Yeah, yeah. So when you have a supplement. My point is that when you have a supp. Does just these really wide ranging. Has these really wide ranging benefits. Chances are it's because your body is supposed to have it naturally and create. If you would, if you were eating as nature intended, you probably wouldn't need to supplement so much because, well, you.

[A]

Can find creatine, I believe, like you get it in meat, right? Red meat.

[B]

That's. That's what I'm saying.

[A]

Right. You can get a lot of these things.

[B]

I mean, people don't eat enough people.

[A]

Don'T eat enough protein. But the other thing. Oh, I find this also. I should. I. I kind of like made. I was remiss. I also forgot. I also take at night, not in the morning. I take magnesium.

[B]

Yeah.

[A]

Because again, again, same thing.

[B]

It does like everything, you know it does. I don't think there's anything that you could mention that magnesium doesn't enhance. If you're low in it and you supplement with it, that it doesn't improve, you know, digestive health, energy, skin, hair and nails. Sleep obviously is the big one that most people take magnesium for. So.

[A]

But I want to say something also. So wait, you take.

[B]

I take magnesium too.

[A]

Okay, so you take magnesium, you take creatine.

[B]

Yeah.

[A]

Anything else?

[B]

I think that's about actually alpha gpc. It's a form of choline. Why do you think naturally present in eggs. So it helps with brain performance. If you were to eat a diet rich in choline, which I think eggs is the main. Eggs and liver are like some of the main source. You probably wouldn't need it. Need it as much, but I'm just not eating as much as I usually do. So I'm supplementing with alpha GPC is for brain health, essentially.

[A]

So this is the thing, like you can talk brain performance. There's so many different things out there that say that they are for brain health, but do they really help brain health? Like, I have a reason for taking everything. I take like the true Niagen for recovery and for energy and cellular health. I take my vitamin D for. I mean, I think everyone takes vitamin D at this point. Yeah, I take omega three. I mean, I for. I take.

[B]

I didn't take vitamin D, by the way.

[A]

You don't?

[B]

No.

[A]

Why?

[B]

Because I get a lot of sunlight.

[A]

So that's interesting. So they say even with sunlight, because.

[B]

We live in California, like my wife is low and she's much lighter than me, so it should be easy for her to get it.

[A]

You know what I will say?

[B]

Yeah. I'm not.

[A]

I want to say something else that I think it's important for people to make sure before they even supplement to get it. Blood panel.

[B]

Yeah.

[C]

She just see where you're deficient.

[B]

Yeah.

[A]

Don't just like, just like randomly. Oh, okay. You know, willy nilly, just start taking something because you may think that you need vitamin D like, but not need it. Or you may think you don't need something and then need it.

[B]

Yeah.

[A]

And then also get retested again in.

[B]

Six months to see if it's working or your Supplements being absorbed to see.

[A]

It, to see if your supplements are even being absorbed or if now you're over, if you're, you might be over the limit that you should be. That's what happened with me and vitamin D. I was taking like, you know, the 5,000 ICUs like they, everyone, everyone says to take. And then I was taking it for so long that when I got my blood back I was like, they were like, actually you're taking too much of it. You got to back off.

[B]

Yeah, it can be toxic in, in high enough doses. Most people are just low because again, it goes back to nature. Like we are not meant to be indoors all the time. Like in nature you're very rarely indoors. And we've evolved for natural living. So in our society, in modern western world, we're indoors.

[A]

Yeah.

[B]

And that's why we need to supplement with D. And darker skinned people are going to need a lot more. If you're darker skinned and you're living in a colder place, you know, if you're dark and you're living in Europe, you know, Western Europe or you're living in New York, you're going to need a lot more vitamin D than, than other people. So there's a, there's a, you know, you're working with nature is my point. You should be working with nature and you should learn a little bit about how nature works and use that as a springboard for yourself.

[A]

I think that's too, honestly, no, no offense, but I think that's a little complicated to work with nature. Know how nature works. That's not really how most people would.

[B]

No, they don't. But I think it would fix a lot.

[A]

Or like, why don't you just like be like kind of be kind of like in tune with where, where you have symptom. If you feel tired all the time or lethargic, maybe, you know, maybe then you should, well then you should get a test to see like what you're really low in. Maybe it's because you're, you know, maybe I'm not, I'm not a doctor.

[B]

You intuitively already do this. Like, I know you walk everywhere, I walk everywhere. That's being in tune with your nature.

[A]

I know that's because I don't like to sit still. And I think better when I move. And so I walk. And that's insane.

[B]

You're listening to your body.

[A]

True.

[B]

Yeah.

[A]

And um, so I think better when I walk. And that's the other thing. And what's the other reason why I like to walk? I like, oh, my mood. Yeah, my mood. Most important thing, because if I don't move for an extended period of time, my mood dips, my energy dips. Energy begets energy. Like the more I move, the more energy I have. The less I move, the less energy I have. That's why when people say they don't like, they're, they're too tired to exercise, I never understand that because if you actually exercise, you will feel way more energetic afterwards.

[B]

That's a big problem people have is they think they need to give energy to work out. And it's fundamental. The difference, fundamental difference in how fit people see working out and how non fit, meaning people who don't have the habit of working out see fitness, is that they think they need to go to the gym to, to give energy. And we know that you go to the gym to get energy, there's energy in you, it's there. Nobody doesn' have any energy in that.

[A]

Most of the time I work out. Most of the time I work out, I'm not in the mood. I'm very rarely interested in like working out. I'm exhausted, I'm tired, I've got a ton of shit to do. But every single time I've done it, I feel way better and I get more done and I have way more energy. And that workout actually wasn't as bad as I thought. It's the first five, 10, 15 minutes that suck, but then you get into like, you know, into the group 100%.

[C]

Let's quickly talk about a health issue that affects almost all of us. Fiber deficiency. Did you know that 95% of people don't get enough fiber in their daily diet? I was shocked when I learned this, because fiber is truly the foundation of overall wellness. It's not just about keeping our digestion smooth and regular, although of course that's super important. But fiber also nourishes the good bacteria in our gut. It supports a balanced microbiome, helps us feel fuller for longer, which makes managing our weight even easier. And it even improves our energy by optimizing nutrient absorption and stabilizing our blood sugar. That's why I am really excited to share Biome's daily prebiotic fiber with you. This product makes meeting your daily fiber needs simple, enjoyable and super effective. With 8 grams of fiber per serving plus gut friendly prebiotics, it's designed to close that fiber gap in your diet and support your digestion and gut health every single day. And it fits effortlessly into your routine. Just mix it in the morning smoothie or tea or coffee or afternoon snack and you're good to go. I love that it's so easy to prepare and you can incorporate with literally every busy lifestyle. So if you want to make getting fiber easy, Visit Biome, that's B I O M E.com and enter code Jennifer20 for 20% off. Your first order of daily prebiotic fiber. That's biome.com code Jennifer20 for 20% OFF. Grab it today.

[A]

Okay, so let me just finish what I was saying about supplements and we. I want to like stay on target here. So number one, know the source that you're getting them from. Very important. Get your blood tested before you take it so you know what you're actually deficient in and get it to retested six months later. You should be getting your blood tested every six months just to know that you're on point and don't over supplement. And the other thing I wanted to say was cycle your supplements because I think your bodies can also become very. This is how I, this is how I see it. Like if I take my allergies, I've got really bad allergies. And if I take my allergy medication every single day, my body becomes immune to the effects of it. So it doesn't even work. I become desensitized. So I have to cycle everything. I cycle my supplements too. So I'll do like, with my allergy medication, I'll do two weeks on, four days off, two weeks on. Because I. Because if I don't take my allergy medication, it's like I'm a mess.

[B]

People been talking about allergies a lot recently.

[A]

Yeah, well, the allergies, it's really bad right now. But you need to cycle everything. So if you're taking whatever you're taking, whatever you're supplementing with, you need to like give it a break. Like three weeks on, one week off, one month on, one month off. Just so your body doesn't get acclimated to anything. And I find that to be super helpful.

[B]

Yeah, there's no supplement I take 24, 7, 365. I'll always take breaks from supplements if I take them.

[A]

There's also like, I, I should say also there's other things that I kind of like weave in in my routine, but I don't take it as often as I do the omega 3, the creatine and like the. Was the other one nad. What was the other one? I said magnesium at night I take. Sometimes I take liposomal vitamin C once in a while and I take nac. Do you know what NAC is?

[B]

Your liver, isn't it?

[A]

It's like, it's like the precursor to glutathione, which is like a massively strong best antioxidant. So I take that sometimes too.

[B]

Do you feel a difference?

[A]

No, I don't feel a difference at all with anything. But I will say that to be true, that if I was being honest. But that to me is because I think it's like I was told, if you take it all the time, again, like, doesn't have the same effect.

[B]

Yeah, my supplement protocol and philosophy on supplements is always constantly evolving. It's always changing and so is the science on a lot of supplements.

[A]

Yeah, there's a lot of supplements. I might even understate. Like, I'm just like, why? Why? But okay, well, hopefully that was a little bit informative for you guys. This is supposed to be very short to the point episode, so hopefully you gleaned at least a couple things right. Get your blood checked, cycle your supplements so your body doesn't get acclimated to it. Don't over supplement, don't replace it with your diet and or exercise and or sleep. It's a supplement for a reason called supplementing yourself. And yeah, check out Leron. What's your. What's your Instagram at?

[B]

Beyond Fitness LA B E Y O N D F I T N E.

[A]

S S L A thank you.

[B]

You're welcome.

[A]

Bye.