 Alright the best fat burning supplement by far is creatine. Oh, yeah, I like that. Yes I like that. I know you're going with that. It's true. So there's a huge market for fat burning supplements, and they're largely made up of stimulant based Products and what stimulants do is they obviously make you feel hyped in the short term about my pyruvate, bro Oh god, nobody talks about that anymore. I remember that back in the day Yeah, they they their stimulants so they get you kind of hyped up in the short term in the long term They don't because you start to your body starts to regulate Adjust in a dap, but in the short term you get this boost of energy. So it may make you move more There's also appetite suppressing effects. So that's why sometimes fat burns in the short term can help people lose weight but I'll argue in the long term not so great because of the The effect they have the stress response they have in the body. They don't really contribute to muscle building For long-term health not really too many benefits Creatine on the other hand never marketed as a fat burner, but we all know it's a clearly the most effective non hormonal Legal muscle building supplement you can take so indirectly You are going to burn more body fat in the long term with creating because more muscle Equals faster metabolism and a faster metabolism is a wonderful thing to have when you're talking about I love I love the old recomp. No, I mean not to mention it's probably significantly cheaper than a lot of those fat burning supplements Yes, and healthy. Yeah, and good for you. It's got great health properties. It's good for the brain It's got great properties for the heart. They're now starting to use it with the aging population to prevent atrophy Yeah, it's cognitive benefits arthritis benefits vegans. It's it's a it's a great supplement it's been around for a while it's the most studied one of the most studied supplements and It's a Indirectly it will help with fat burning just like resistance training is a great fat burning tool when it comes to exercise Even though it burns less calories than other forms of exercise and it's all through that muscle building process No I want to tell you so when I used to Tell my clients to stay away from fat burners and that they're a waste of money The thing that I would tell them is that they they're a stimulant and if you've ever felt yourself eat You know drink, you know extra caffeine on a day or whatever with that How you know antsy you are and how active you are you just you tend to get up more or you're tapping your hands You're doing stuff and most of the studies and research around any of these fat burners that show any sort of positive benefits towards fat burning are Directly connected to the just how much you move more because you're right. Yeah, is that not true or where that's part of it And then the appetite that's a present. Yeah, I mean other than that like it There's the other benefits that they try and tout or just not yeah, they'll show studies like more like more fat Mobilization and whatever but when you look at the actual studies on fat loss You do in a short term sometimes see an effect in the long term I don't think there's a great effect in fact in my experience with clients who did use fat burners There was always a strong rebound right because when you're on them for you know 10 to 12 weeks You get this appetite suppressing effect you get this kind of hyper energy It starts to wear off You're gonna go off at some point because you can't just keep ramping up your stimulants, you know forever When you go off now everything's down regulated you feel like crap Appetite comes back like crazy and you and it tends to wash out and I mean I'm even talking about the the ones that were very that aren't even legal necessarily today like ephedra the ephedra Caffeine aspirin stack of the 90s in early 2000s. I mean that'll kick the crap out of most You know over-the-counter stimulants now and had those effects but in a long term it wasn't very good and Oftentimes what people would notice is maybe some muscle loss because of the stress response that it induces in the body Versus creatine which you're healthier you feel good Muscles are stronger fuller they recover faster you build them faster and then over time you get this Metabolism boost I feel like one to two reps I've always feel like stronger when I'm running creatine like it just feels like I have like a little bit more in the tank You know in the workout, so it's like you know that has to benefit your overall progress if you really can Here's why creatine never gets marketed as a fat burner because you gain a little weight when you go on it Yeah, because it holds water in your muscle. Yes, so you yeah, so that's a terrible vital part of performance And we know that's gonna fuck with most people's heads, right? Totally get to say oh my god I heard from mine pump that this is a great way to the lose body fat and then they start taking it They're like oh shit my scale one up two pounds. They freak out. Yes realize that yeah Okay, so your body is holding a little bit of water in your muscle doesn't mean that you got fatter Yeah, and by the way water in the muscle is not the same as bloat so you can have water outside the muscle Which is bloat and it makes your body look smoother water in the muscle is a more full Looking muscle. It's a tighter muscle not unlike a pump like when you get a pump Your muscles now have more fluid in them. You don't look like you're you're fatter Your muscles actually might look even more defined, so it's not a bloat on the outside of the body It's intracellular intramuscular They're more engorge and it's a little bit. It's not much. I just wanted to say engorge. That's nice Yeah, I might gain with creatine. I'll tell you my weight will go up like three four pounds You five pounds and I have a lot of lean body mass with someone with less lean body mass It's a pound or two. Yeah, but the fat burning effects over time I don't think anything can really compare, you know over the counter that you can find especially when you look at the Health effects, so you know I'm gonna I'm gonna add to that and take it one step further I would agree with you that I I think Creatine is a superior fat burning supplement for those reasons and then I would even say the next You know series or types of supplements that would be even better than fat burns would be actually just assessing and seeing what nutrients You're lacking. Oh, yeah So, you know, are you are you getting enough magnesium in your diet? Like are you getting enough vitamin D? Are you getting enough vitamin? Are you are you missing in some of these vital nutrients or are you low than lower than average and Supplementing to get that up. I think makes your body run more optimally everything from sleep to energy to strength to just over over and over time That those compounding effects will pay back more dividends towards fat loss than taking some bullshit T2 supplement or liposomal Some shit like that stuff is like anything that's gonna bring you back to a more healthy place, right? like your your healthy homeostasis or You know after you deficient. I mean, that's a great point if you're You know eating certain foods that are inflammatory your body is just fighting this You know internally as you're trying to progress and lose by fat, you know, you have a hard time So to be able to kind of figure all that out much more effective than taking some fat burning pose Oh, I wish I understood that as a kid like that But you know the fur I remember as a guy spent so much money on What I didn't have very much money either, you know It's making five dollars an hour or whatever and few hundred bucks a month and I'm spending two hundred something on like Muscle-building supplements right because you have meanwhile I'm not even tracking my protein and you know years later find out that I'm grossly under consuming protein simply just you know And that's there's another supplement, right? There's that I would rather see someone take and that includes for fat loss also if you grossly under eat protein And you're a female or trying to lose weight you getting your protein intake I'm having this conversation literally with my sister right now who wants to lose a bunch of weight and She's like want she has all these questions Should I take this and tell me the exact I'm like listen All I want you to do is prove to me for two weeks that you can hit the protein intake I'm telling you to and watch how hard that is and she's calling me every day going like god, brother It's really hard to do that consistently I'm like this is going to pay you back Towards your fat loss goal more than anything else I can teach you just start with that and then and so and that's the Very beginning is just getting her to eat eat her protein You're right similar creatine right because higher protein diet so long as calories are controlled, right? It's an appetite suppressant builds more muscle indirectly. You end up burning more body fat, you know with the nutrient deficiency thing I'm glad you said that that's a big one because if you have a legit nutrient deficiency Your forget fat loss your health is not good like if you're lacking vitamin D or Magnesium or zinc or any other essential nutrient your rate of anxiety Depression insomnia your hormones are like low vitamin D and man low testosterone right? So nutrient deficiencies are that's a medical issue and there's almost nothing more impactful And I've had a few clients like this where we were going down the list trying to figure out what the hell was going on They got their nutrients tested might be vitamins or low or whatever Supplementing with them finding the right dose and then it's like night and day like complete night and day in terms of how they feel Yeah, that's a really big one now. I know the next question is gonna be like what's the best form of creatine Creatine monohydrate the cheap one. That's it That's the one that studied no other former creatine has been shown to be better So you have to explain because this is marketing right? Yeah, but and there's lots of it around creatine and it's and it's continued to evolve and change and I guarantee There's somebody on here right now. That's probably shouting at their phone or what about that? Well, what about this like I've heard this the delivery system on this is so much I work at GNC. Well, or that or they sell a creatine that they and the the reason why that has Exploded all the different types and delivery systems is because the margins have gotten so shitty in creatine creatine is so widely known It's actually pretty easy to get it's relatively inexpensive And so it's no longer what we could make off of it in the you know late 90s and early 2000s Now everybody can get it in bulk for really cheap So we know the next way to get good margins at it is make it You know a delivery system that's different or pair it with something else and sell it on why that is such a Important fact turbo is the yeah where it's splitting hairs If you want to understand the supplement industry read up on the history of creating It's it's a beautiful textbook example of how the supplement industry Evolves and how they constantly shit the bed right so in the mid 90s I don't remember the exact year, but in the mid sometime in the mid 90s Creatine became an available supplement and it was a complete breakthrough because up until then and even since then No supplement has been shown to have those kinds of effects. There's all kinds of supplements problem promising muscle building on stuff Nothing actually works like creatine does you take it and 90% of people that take it are gonna notice an incredible effect So in the mid 90s, I believe it was and I was Bill Phillips company EAS was one of the first ones to market it This is no joke. So this is like 90 9596 probably when I first started taking it a 100 gram bottle of creatine monohydrate. So it's a small bottle Yeah, yes, $45 in the mid 90s. It's how much it costs or you could buy Phosphogane, this was a protein supplement with croat with creatine phosphagen I HP and then they started coming out with with different ones And they really they really kind of own the market on creatine for a little while And it's one of the main reasons why they completely exploded besides the marketing brilliance of Bill Phillips They exploded and so what supplement companies did is they're like, okay as creatine becomes more available How the hell do we separate ourselves from our competitors because it's just all creatine. It's all the same So they first started competing with delivery systems. So this company over here is like dextrose got to have dextrose And then this one over here, you know is talking about all this other thing that you got to take with it And it's carnitine and it's whatever so they started competing with that first Then they came out with different versions of creatine creatine citrate throwing water it fizzes up This is better absorption. It's not right all these different forms coming out This one prevents the bloat that comes from creatine because what they did is they worked off of the false myth around creatine causing bloat in a lot of people and the truth is they've studied all of them None of them are more efficacious than creatine monohydrate. In fact creatine monohydrate Usually is the most efficacious one at the very best. They're about the same if they have a different version So there's nothing that's better. It's the most studies also least expensive Yeah, so really and what you powder just get creatine monohydrate powder pure plain powder It doesn't need to be Micronized although that's fine if it's easier for you to swallow than the gritty, you know powder It doesn't need to be put in a tablet, but if you prefer it that way, you could take it that way It's inexpensive what you want is just something that's got third-party testing to make sure that it's pure because Supplement companies can sometimes pixie dust it or just be dirty like you'll you'll have heavy metals or something like that in there But that's pretty much it and and so they try to find ways to compete with each other by coming up with a new marketing angle And maybe it's a different, you know, we we bound it with an amino acid We did this we did that to increases none of it none of it And by the way, I love that you use that as like this is a great like history lesson for people around supplements Yes, because protein has followed that same pattern pre workouts had followed that same pattern It's like we take a couple things that we learn that are all this There's some value to this like people should how do you put a twist on it? Yeah now now and then every and the first few people that figure it out and sell it make millions and millions sometimes probably billions of Dollars and then then the market gets flooded with everybody trying to jump on it like and then now it's like okay How do we separate and differentiate ourselves from the other the guy next door who's selling the exact same product for about the Same price or maybe even a little bit cheaper. I've got to throw some other things in it I've got to sell the idea that that's so important. It's like it's it's so unfortunate My favorites, I never I'll never forget this I had a female trainer that worked for me and I we were talking one day about supplements and I was telling about cretin And she's like, okay, you know, I think I'll get something she comes in and she's like I got cretin But I got the one for women And she I swear to God it was I don't remember the name I wish I knew the name said love to make fun of this company. It was a pink bottle Yeah, it's cuz it's pink and it said cretin without the bloat shreds did that bullshit Creatine without the bloat they did that for protein powder protein powder for mid protein powder for what here's a whole load of bullshit Yeah, okay, you know what you know what 99% of them do too, right? Cuz it's the same thing the multivitamin does. Yeah, and the multivitamin little iron extra iron That's it. They put a little more iron in it and then they throw in a pink label and say it's yeah Yeah, that's exact. That's all the difference of a woman's multivitamin a men's multivitamin is a woman's multivitamin Has a higher dose of iron inside of it. That is it and then you do the same thing with the protein powder It's like oh, there's a protein powder for women. Why cuz we we bumped an extra 500 milligrams of freaking iron inside there So now we say it's for women. Yeah, you know what they'll do in the men's one like men's multivitamin with you know Lycopene for your prostate or some shit But no, it's thanks, it's completely true plain powder the bloat thing that's a myth If it causes digestive distress that's different very small percentage of people might notice digestive issues with creatine But it's very small. It's like less than 10% You will gain a couple pounds. It's not body fat. It's literally intracellular Intramuscular water. That's the good thing. That's what you want You will get stronger you you nailed it on the head just in the average person It's not it's not steroids. You're not gonna all of a sudden, you know have these crazy games But you'll gain about five pounds or two reps on most of your lifts That's a I think that's a great way to do that. Well, isn't what's happening It's speeding up the the the way your body replenishes ATP and ATP and it causes any your body has more ATP So I used to I know this is not Scientifically correct, but this is the way I'd explain it to clients to get my point across as I'd say Imagine you have a hundred of these energy molecules ATP and ATP a hundred of them before you do your set When you do your set your body uses 20 of those when you rest between sets your body replenishes Let's say 15 to 18 of those That's why as the workout goes on you get a little weaker a little weaker because it's you know You're you're constantly depleting and then it's not quite replenishing all of it back He's a closer when you're on creatine. Okay, by the way, it's on sale this month for Replenishes okay when you're on creatine and I said that you know without creating your body naturally replenishes on the rest period I said 18 of those molecules it now does 19 right or 19 and a half or whatever So it's you know as it depletes. It's just replenishing one month that little bit more of energy per set The way it translates into one more wrap now there now that reality is it's more like you normally have a hundred of these ATP molecules and because you supplement with creatine you have a hundred and fifty so your stores are higher and Because of the intracellular Intramuscular fluid or water they believe that to be one of the reasons why you see faster recover and faster muscle growth So you are stronger because you have more muscle energy and you do gain a little bit of water inside your muscles But through that process your muscles actually build faster over time and creatine also is now being discovered Well not now being discovered lots of studies that show this but now you're gonna start to see it get marketed as a health and wellness supplement improving cognition reducing arthritis, you know arthritic pain heart Health like this is a supplement that was advertised the hardcore bodybuilders, you know 20 or 30 years ago, whatever so really excited I know you've been you were did you talk about I know you've been doing this way I brought it up on the last episode. You've been talking to some of our partners I know Organifi's been one of the partners you're talking to did you guys even talk about potentially doing creatine or anything like that I know they don't offer that not really I can't really talk about what we discussed in regards to You know, you know potentially creating new supplements moving forward you can't even hint for us name a little bit We're trying to look at all the other gray market stuff we could still throw in there No, not really we didn't talk about it I like creatine a lot, but I also think it's ubiquitous. It's inexpensive and you can do it and you know, whatever But we're not gonna get rich doing it No, I think exactly and that's why they come up with so many different crazy, you know types of creatine and stuff like that, right? Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe