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

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."

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.