 Next question is from I am sofa king awesome. I love this person's day What are the most overrated overrated supplements? Didn't we do an episode dedicated this? I think we kind of did I think it was literally titled that too. Wasn't some white that we don't agree BCA's. I mean that we've talked about that That was in there. So I know that was one of the I think we did five I want to say we did like the five most overrated Supplements consuming enough branch branch chain amino acid supplements and essential amino acid supplements are Valuable for specific types of people people who don't eat a high protein diet Can can get gained some value from them. So if you eat, you know, if you're eating 50 grams of protein a day and You work out and you supplement with branching amino acids, you'll get better recovery, you know better muscle growth all that stuff But if you just eat more protein, you'll get that benefit and then some if you're eating a high protein diet It's literally know what it is. I actually saw a meme that really illustrated this well There was a guy that was outside It was raining and then you had a water hose and he was washing his car Yeah, and it was like that's what branch amino acids are like, right? You're you're it's like it's raining and you're throwing extra water I've seen the water polo one the guy's treading water and he's got a Dumping water bottles head So I would say that's got to be up there and it and again I see value in specific types of people I would recommend it to clients with really low protein diets, but nobody else really benefit I would put fat burners in there So I would put most most of fat not my all I can't think of any fat burners that I wouldn't put on there I don't burn fat That's right That's why I think they're they might make you eat less because they suppress your appetite for a short period of time But they don't they don't burn body fat. They're fun So any fat burner would go on there BCAAs would go on there What else do we have on that list that I I can't recall what the five were I know we had five on there Yeah, there's a lot of Every year right new supplements come out and they promise the latest and greatest what I mean the truth is most supplements are overrated Yeah, exactly as I say, you know what even the best supplements, okay? We talk about how great creatine is we know the value of protein if you're under consuming at the end of the Day, I mean our goal should always be to get most if not all the things you need through Whole Foods and And where I see the most value in supplements is to supplement those needs when you can't hit them So yeah, if you're if you're under consuming protein then protein powders extremely valuable, right? I mean very very valuable But it's even more valuable to get it through Whole Foods So if you can if you can get it through Whole Foods and not use any protein powder That's even you're winning even more so You know this the supplements are such a small percentage of The benefits that you get from from training and dieting. Yeah, I guess too I mean, there's there's ones that are just specifically trying to target like for pre workouts or like you know like no explode or like You know the no to like portion to get you a better pump Whereas you could just drink a lot more water and you know, you probably do and just find Going in that direction versus like adding and no citrulline all these other things Value, but in terms of it stacking up against just like making sure you're properly hydrated I would think it falls a little bit in comparison. So there's the five we were listed before so we listed branch chain amino acids fat burners nitric oxide boosters to your point right there, Justin testosterone boosters and college and so get the case was on the testosterone boosters were if In the context of you having you know low testosterone low testosterone like really low testosterone of them Then a booster can kind of bring you up to a higher more normal Level, but if you were like I was a 17 year old kid who's got probably testosterone through the roof when I was trying these things Yeah, they're absolutely worthless also that the effect seems to be temporary for testosterone boosters in that case Yeah, just see kind of this You know losing effect. You know reminds me of it reminds me of like you have a car and You put a new air filter on it So does the air filter do something? Well, yeah, maybe increase a little airflow. Is it gonna give you like five more horsepower? No, it's not gonna give you five more. You might sound a little better might make it a little bit more efficient Well, they say it gives you like 15 more horsepower. Yeah, I mean, okay Have you ever put an air filter like put an air filter go measure your quarter mile? Put it out, you know, is there gonna be a drastic difference? Probably not creatine The most effective supplement that's out there is gonna add like a few reps to your lifts You might add five pounds to some of your lifts Does it compare and creatine is by far one of the most effective supplements that out there just to give you an idea of how How big of a you know how overrated most supplements are I think most people think that supplements are Like 30% of their success when it's more like 5% or less. Yeah of their success So, I mean and that's just the truth like it doesn't make that big of it Especially if everything else is off like if your training sucks take all the supplements you want I'm gonna do anything for you Doesn't make that big of a difference. So aside from maybe filling some nutrient deficiencies where I could see a lot of value I don't see a huge amount of value for most of them. The other one that we talked about was collagen protein, which I think that if you're Getting regular getting your protein intake that it's all protein powders are worthless if you're hitting your protein intake and then collagen I think Pulling it out to just collagen protein if you're taking something like whey protein It's superior than that. We've already talked about the studies that support Whey protein being more valuable if your protein is low and you supplement with protein You'll notice a difference collagen or whey or you know any other protein and some of them are a little different like collagen You will notice more nail growth and hair growth just because the amino acid profile But if you have if your protein intake is high you've got Enough of all the amino acids and the benefits that the law provides Well, I've noticed that game more popular like in the wellness world especially and with women The hair nails right so your nail skin angle that they're trying to use is like a beauty along those lines Think of the average female client that you had not the not the fitness fanatic average female client They don't eat enough protein. So so they do it Oh my god, it works. That's why it's that's why it's gotten so popular because in it to those Yeah, there's someone listening right now hundred percent. We have enough people that listen that They use collagen and they probably swear by it because my skin my hair Yeah, because someone told me to take it they started taking it and they noticed those things improve the the thing That I would say back to them is I guarantee if you got rid of your collagen protein powder and you replaced it with way You get the same benefits. So or if you just made sure you hit your protein and that's the one You know every day through whole foods you would notice the same benefits There's nothing magical about collagen because it's but it's marketed that way It's marketed like it's doing something magical for the hair skin and nails But in reality, it's just that you just took somebody who was probably only averaging 30 to 50 grams of protein a day And you just boosted them to 80 to 90 words to their defense It is look if they're not willing to eat more protein They're not willing to make any other changes except for taking some collagen protein every day And they're noticing health improvements to I mean to their defense I guess there is value because of the convenience and stuff But I think that the real question is how valuable are these things in comparison to what they're trying to replace or supplement and In that context, they're not right Protein powders are great when you can't get enough protein from your diet in comparison to getting protein in your diet Protein powders are a waste of money. So that's I think the big point with with most of the stuff 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