In this episode, I explain why my stance on supplements has shifted and react to a New York Times article by Alex Hutchinson (author of Endure and The Explorer’s Gene) that cuts through the hype surrounding fitness supplements and asks a simple question: which ones actually work?

I break down why the supplement industry is such a mess, including research showing that many so-called workout boosters contain unlabeled stimulants, steroids, or dangerously high doses of caffeine, how one study revealed that creatine gummies made by several leading supplements brands actually contained zero (or just trace amounts of) creatine, and why “more” is rarely better when it comes to performance enhancement.

From there, I walk through what Hutchinson calls the “Big Proven Five”: caffeine, creatine, sodium bicarbonate (yes, baking soda), beta-alanine, and nitrates. I explain how each one works, who it’s actually useful for, and the real-world tradeoffs—like why caffeine’s performance benefits depend heavily on dose and timing, why creatine’s gains show up over months rather than days, and why elite endurance athletes are suddenly embracing bicarb gels despite decades of GI horror stories.

I also touch on supplements that have come and gone since the I.O.C.’s 2018 position paper—ketones, collagen, antioxidant cocktails—and where protein powder fits on the blurry line between “food” and “supplement.”

If you’ve ever wondered what’s legit, what’s risky, and what’s just expensive hype, this episode will help you make sense of it all.

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