Dr. Layne Norton: “The Mount Rushmore” of Supplements

[@terrarium_minded]

Maybe you could get RFK to put creatine in the water supply... 🤔

[@ShaferScott]

I realize it’s probably just a joke, but Creatine breaks down in water and would be ineffective by the time people drank it if done this way.

[@InsolentVillager]

@@ShaferScott Then how do the powdered supplements gym rats take make it past the glass of water they are stirred into and then the mouth and gut? Dissolves and breaks down are 2 different things. Creatine retains its molecular structure in water. Source: I looked it up...

[@terrarium_minded]

@ShaferScott :c

[@HEARTANDSOULOFMINE]

As long as he gets fluoride out of the water as well!

[@InsolentVillager]

@ShaferScott No, it does not break down in water. It dissolves, but it still maintains its molecular structure. Nobody would be able to take it if that were true lol. Look it up.

[@sounds5383]

Magnesium glycinate Omega 3 Creatine Vitamin C Zinc B complex

[@sheilamartin1577]

D3/K2..absolutely. Any research on the lack of boron in soils and the negative effects thereof?

[@TheCookiecupcakes]

I love how everything is fun with you.

[@BrainsandGainsPodcast]

Another great video, Nic!

[@Physionic]

Thanks :)

[@weebermannsfolly2580]

Always enjoy your videos and often wonder why you haven't been picked up by a major legacy media outlet. Then I realize I'm age 66, and my views are antiquated! Speaking of which, if you were 66, what would be your must have supplements? Main stream medicine, especially cardiologists and neurologists, don't even want to discuss supplementation. Thanks again Doc!

[@ilonabaier6042]

I had my omega 3s & 6s measured and brought the results to several docs and they got that scarred-rabbit look in their eyes because they had no idea how to interpret them.

[@presence5426]

In your case, the must haves may depend on your situation. Creatine, maybe. Whey if it agees with you. Fiber. EFA's. An adaptogen like ginseng. Green tea. Mag.

[@presence5426]

Also, if you want a doctor who does have supp teaining, find a good ND.

[@Icarianbrother]

Imagine if a drug company made a drug that lowered cholesterol, lowered blood sugar, lowered blood pressure, lowered body weight by reducing appetite, lowered the risk of a heart attack, lowered the risk of colon cancer which is the second leading cause of cancer deaths, lowered the risk of some other types of cancers- breast, ovary, endometrial, and gastrointestinal cancers and lowered the risk of Alzheimer's disease by lowering blood sugar and lowering blood pressure. It would be a blockbuster drug. It already exists and a person can buy it without a prescription. It costs pennies a day and it tastes good. It is a fiber supplement containing psyllium husk.

[@Physionic]

That's an excellent addition

[@Icarianbrother]

@@Physionic Thank you!

[@tjmooney4181]

Recommend a specific brand?

[@Icarianbrother]

@@tjmooney4181 I use Equate Sugar-Free Daily Fiber Powder, Orange Smooth. I take a double dose once a day. I also tried Citrucel Sugar Free Fiber Powder, but it did not work as well for me.

[@barbaralopez265]

Thank you for your knowledge so many differing opinions about supplements understanding the necessary ones are key to our good health

[@dinapawlow1622]

I personally have experienced excessive hair loss once I began taking creatine daily. Two months in…waiting to see if it grows back.

[@42Porter]

Glad to hear a more thoughtful take on creatine and hairloss. After about a month of taking 5g daily my hair falls out in sizable clumps, when I stop it slows after a few weeks and stops after a few months. I have repeated this out of curiosity. Of course it's just one anecdote and could just be coincidence but I don't want to risk it and I'm fed up of people telling me it doesn't cause hair loss because nobody can say that for certain with what is currently known. It's entirely possible that it could be a very rare side effect.

[@hammersaw3135]

I agree that the caffeine is probably only a very small piece of the story. It is why Coffee, green tea, and Yerba mate are all so different in the way they effect you. Even if you consume the same amount of caffeine by carefully measuring each one like some blends do. I believe the compounds in green tea are superior to anything caffeine has to offer for example, in terms of CNS stimulation.

[@InsolentVillager]

There is caffeine in green tea...

[@hammersaw3135]

@InsolentVillager miniscule amounts. It benefits from the entourage effect, with egcg and other compounds which prevent the breakdown of catechloamines, which improves energy more than adenosine via adrenaline noradrenalin and dopamine respectively

[@InsolentVillager]

@@hammersaw3135 One 8-ounce cup of green tea typically contains 30 to 50 milligrams of caffeine, whereas coffee contains around 80 to 100 milligrams of caffeine per 8-ounce cup.

[@Ratchetti]

​@@hammersaw3135what's exactly miniscule according to you...? 40mg is fair amount

[@hammersaw3135]

@@Ratchetti I guess lol, I have been drinking caffeinated stuff most of my life. 200-300mg is a good dosing point for me. 40mg barely has an effect. You can get a similar effect of green tea extract without the caffeine, EGCG is quite powerful.

[@NickPeters-rv4yv]

Everyone has their favorites. As a 60 year old man, I agree for the most part on this videos findings. However, I would add that my go to supplements include creatine, D3, and fish oil. I find an amazing cognitive enhancement with creatine, D3 is the super star of immune system function and fish oil has cardiovascular and cognitive benefits.

[@dylbowers]

Pair k2 with d3

[@theancientsancients1769]

I disagree with caffeine supplements! Caffeine from natural sources like tea and coffee ☕ offer the antioxidants not caffeine on its own. Many gym going people take pure caffeine which is not healthy and affects sleep even if one slept according to German research

[@NightFlight1973]

I'd argue that the acidity on a continuing daily are not healthy either. I split off to simple caffeine pills many times trying to kick the habit. I've never been able to function/perform well without caffeine in my line of work (Information Tech). I've got GERD and coffee really doesn't help that at all. The number of people that have undiagnosed GERD is really high - and I'd argue that in this use case caffeine pills help a lot.

[@trentriver]

It's all about dosage. Any of the supplements he mentioned could be an issue at the wrong dosage ....

[@dawn1913]

Does adding crean to my cup of coffee deminish the benefits of polyphenols? Black coffee is always mentioned, but hoping I'm at least getting something out of it!

[@kamanashisroy]

I have tried sprouted grounded coffee beans. It tastes better than arica nuts. It has many forms of clorogenic acid.

[@TheStruggler101]

​@@NightFlight1973 It doesn't matter about any particular singular component of food, whether it is acidic, contains this that or the other. What matters is the health outcome data, and both tea and coffee have been shown to be health promoting.

[@BlizzardzRS]

Layne's point (at 2:21) was that they didn't show a mechanism by which creatine could induce higher levels of DHT. He wasn't saying there was no mechanism by which DHT could induce hair loss.

[@livephysiology]

Considering what is mentioned towards the end, it would be interesting to see a video on the topic of supplements are essential vs. supplements are non-essential.

[@presence5426]

Right. Creatine obviously isn't formally essential. But if you want potential benefits from creatine supplementation, it's essential that you dose it.

[@Marlene612]

I load morning expresso, metal filter so all the oils are expressed, w creatine, niacinamide and glycine, tsp of coconut sugar, and thats 2x. No hair loss. No worries. I also have a grass-fed whey shake, jazzed up with creatine and fruits just to up my daily protein. Omega 3, a swig of cod liver oil right there in the fridge. I’ve had it since childhood. Thanks Dad ( but the warm milk w garlic was rough).

[@ProxyAuthenticationRequired]

Creatine caffeine whey Omega-3 (the "fourth" added by Physionic)

[@markthornton9128]

Congratulations on getting your Ph.D.!

[@C2C.]

I appreciate your covering this, since I value your take and prefer your discussion style over Norton's. 😊

[@Physionic]

Kind of you, C - thank you

[@diazc14]

I would call them the basics or foundation. Those are the first ones you need. Matter fact that I take everyday. I add whey and creatine to my coffee in the mornings because it helps me with my heartburn too. I do not know if I am doing the best supplementation but here is my list. 20g whey protein 20g collagen peptides 5mg creatine 5,000 IU D3 100mcg k2 1500mg hmb 1250mg tmg

[@theagelessfactor1980]

I would pass on the caffeine, I prefer vasodilation supplements rather then vasoconstriction. So much so, that I created my own mixture of 20 ingredients. It gives all day energy and better oxygen uptake. Other then taste, zero complaints from numerous people I let use it.

[@presence5426]

Really... I'm all ears.

[@GrampalettasCamp]

Please share the recipe. That’s what I need too!

[@carolematar3760]

Interesting that you did not pick Taurine or Vitamin D to round up the Mount Rushmore

[@rays2794]

The reason whey protein should absolutely be on the list is that I get 25 grams of protein from just ingesting 100 calories of whey. And when my goal is to get 1 gram of protein per pound of body weight it helps me get to that goal while keeping my calories at maintenance levels. I’m 65 yo and I weigh 160 lbs, it’s hard to eat 160 grams of protein in food while taking in enough carbs and healthy fats AND staying lean.

[@aarondcmedia9585]

Also there's no prep time involved, compared to cooking chicken, etc. ie zero resistance to its consumption.

[@donaldkasper8346]

Protein is protein. Organic seed based protein is one-third the cost of whey without the diarrhea from milk solids.

[@aarondcmedia9585]

@@donaldkasper8346 not really, no. There are many forms of protein and they are not all interchangeable / substitutable. Not everyone's digestive system is affected by milk solids either. Seed protein has a lot more fat in it too.

[@rays2794]

@ buy an isolate, I’m lactose intolerant and have zero stomach distress. Yes, it more expensive, but it tastes better than any vegetable based protein I’ve tried and I have tried a bunch over the years. I understand I’m fortunate because I can afford it with no problem, but I believe that a person should enjoy the taste of what goes into their body. Healthy can be delicious too.

[@donaldkasper8346]

@@rays2794 Orgain is just fine. I mix it with coffee.

[@markaguilera493]

Jay Feldman and Mike Fave are constantly pushing back against omega 3s. I'd love it if you could debate them or discuss their arguments.

[@MaxLambrecht]

Quitting caffeine has done wonders for my sleep and stress levels

[@FarTooFar]

I'm switching from coffee to green tea. Feeling better already.

[@GrampalettasCamp]

Me too. I become addicted with just a few days of drinking coffee. Severe headaches when I miss it. Now I drink 24oz/d organic decaf ( preferably water process). I get the polyphenols and fiber and it relaxes me as well as regulates my motility. Never going back to regular caffeine drinks, even tea.

[@ruspola5447]

Does the lysophospholipid form of Omega 3s provide more benefit for the brain if more of it can then cross the blood brain barrier ?

[@mballer]

Why would caffeine be a problem with sleep if a tolerance has been built up? I can drink coffee with no sleep problems. Do the benefits end with the tolerance kicking in?

[@InsolentVillager]

I would try a smart device like a watch or ring before declaring you have no sleep problems. It's impossible to just know how much deep or REM sleep you are getting let alone how many cycles you are having in a night.

[@ericmaclaurin8525]

Maybe you have sleep apnea or some other breathing issue. You may also have chronic exhaustion. I went years without being able to sleep without caffeine but it was because I couldn't breath without it. I was so sleep deprived it wasn't enough to keep me awake.

[@raresmircea]

😞 each time I try to take nac, glycine, citruline, creatine i have a week maximum until hell breaks loose, I start getting a feeling of sickness, chest pain, intestinal & bladder burning sensations. I’ve just dealt with the worst case of cystitis from taking 2g of creatine for a few weeks. I simply can’t understand how people can ingest dozens of grams of amino acids each day

[@codgerfiasco]

I'd love to know your take on Menno Henselmans caffein video. He had some pretty convincing counter points to yours and Layne's assertions

[@RG-yz8ov]

I feel heaps better I'm off caffeine now. Since learning history of the industry I'm glad I did and didn't stubbornly listen to the "studies" but it may be great for some, I wasn't one of them.

[@TJAllcot]

Anyone going the pure caffeine route should look into adding l-theanine to it.

[@TheCookiecupcakes]

"Created with Biorender"! (I just noticed that in the description.) I looked at it and it looks so cool! You should do a livestream of just that- making stuff in Biorender- (not like in a tutorial type of way, but just letting us watch you create).

[@marcinmrzyglocki]

My first attempt with creatine has resulted in hypertension-based insomnia after I have loaded up on creatine; I went off it after several nights of worsening sleep disturbance, had to wait few more days for creatine levels to decrease to recover with sleep quality, I have also quite confidently excluded other factors from being causes. This leaves me a sad puppy, even though I have found later several mentions of creatine being a booster for preexisting hypertension, which would be a fitting explanation. I will do another take after "controlling for other variables", but it seems that probability of success is not high as it is supposed to be.

[@derrickbyal8462]

Physionic, please do a video on Taurine and its relation to Tug1. Tug1 has a myriad of profoundly negative health implications and is upregulated by Taurine.

[@presence5426]

He's working on a children's book called Tug1 the Naughty Tugboat. I won't spoil the ending, but Taurina and her Magic Torpedo are involved.

[@derrickbyal8462]

You're working in a state of lucidity. I'd read the book.

[@presence5426]

@@derrickbyal8462 Loocidity, yes.

[@derrickbyal8462]

@presence5426 Looncidity?

[@presence5426]

@@derrickbyal8462 imminent...

[@mineffa]

Could you do a video on methylene blue ?

[@Physionic]

Have one already

[@brianwnc8168]

@physionic My understanding is that caffeine itself has Health benefits, specifically its ability to activate bdnf for growing new brain cells. My understanding is that there is research demonstrating that caffeine slows down the chances of getting Dementia or Alzheimer's. Could you do a video about caffeine's effect on neuroplasticity, bdnf, etcetera

[@Siberius-]

My "stack" lol (also 4) is: - 2,000IU vitamin D3 (no UV for me thank you) - ~1g EPA+DHA omega-3 - 1,000mg vitamin C (I don't eat much of the relevant fruit there) - 5g creatine - Also protein-shake, sure - OH! and my Metamucil! (psyllium husk fiber supplement)

[@RadarAustralia]

Buying phyllium husk and putting it in your breakfast or drink is cheaper.

[@Siberius-]

​@@RadarAustralia - Nothing beats the smooth tastiness of Wild Berry Metamucil, maybe. The "smooth" version, which might be all that's available these days actually. Before that I did actually once try a bag of psyllium husk on it's own in water, and WOW was that unpleasant! but yea one can do it in other ways for sure. For me it's only a heaped teaspoon a day so I'll be okay with tanking the cost. One can also make the Metamucil even smoother by making it before their meal, and then stirring it periodically as they eat, and then only drinking it at the end like 10-15 minutes later. But then for me it's also smooth enough to just drink it straight away. Plus, it's ideal to take psyllium husk at least 2 hours prior or after medication, and I like to take my fat-soluble medication with breakfast, and also I don't want psyllium husk ruining my eggs. Or my smoothie. I remember I once tried chia seeds in my smoothie, terrible. I'd have to ground that into a fine mist.

[@cranekraken24]

Mine is very similar. I take berberine and I don't take a D3 or C. I just take a multivitamin, drink a ton of milk and eat a lot of fruit. This works for me.

[@Siberius-]

@@cranekraken24 - I used to take a multivitamin, but I just stopped vibing with them. The multivitamin industry has it TOO GOOD dammit lol Interestingly I would pee a fluoro yellow colour, which MIGHT be unused B2 from memory of what I got from google... so that was interesting.

[@ruspola5447]

I know one person who switched to high proteins and because of the purines got terrible kidney stones so if you are prone to them be careful with increasing protein significantly

[@jimems2415]

Please consider a message on Allulose and uric acid. Another podcaster indicated that allulose lowers uric acid and prevents gout.

[@AlexTarris]

If caffeine is covered deeper in another video look into Paraxanthine which is what 80ish percent of caffeine is metabolized into by the body. Consuming that eliminates some of the downsides side effects of consuming caffeine form. I have been so impressed with paraxanthine. Its all upside on it how you feel and perform on it.

[@TruthsSake]

If someone is elderly, I would add whey protein to the “must have” supplements list became getting enough protein down is very hard as many age. My mother has a hard time eating enough protein that she needs throughout the day from just animal sources. She has a very small appetite. It would be extremely more difficult to do so if I didn’t have whey or concentrated milk protein because I can pack it into tiny little drinks. For example, the small fairlife drinks that pack 42 grams of protein and taste good. She’ll drink one of those but to eat that much in chicken or meat for some reason is more difficult for her. Probably because it’s liquid. Of course Greek yogurt can also achieve a similar thing. I’d say though that the ultra filtered milk is best because it can offer a lot of protein in a small serving like whey does, but unlike whey or other protein powders, it didn’t have that protein powder taste but more so the dairy taste. So many ppl including the elderly like it better. That’s why the fairlife drinks don’t have that chalk taste or taste better than many protein drinks that are ready-to-go but made from whey, etc.

[@CheesumX]

Agree completely. It's a game-changer for the elderly who typically have a hard time eating enough proteins. They can just choose a flavor (or several!) of their liking and add it to water, milk or even yogurt for some much-needed extra proteins to help prevent sarcopenia, that is, when combined with a minimum amount of activity over the day, of course.

[@presence5426]

Consider hcl and proteolytic enzymes supps. EAA's like Kion aminos can be very useful. Mix with any beverage that works.

[@Gud-y2s]

I have a high quality 100% whey powder that i mix with whole milk. Tastes amazing. If i mix it with water it has very little taste, like milk diluted with water. It's a Swedish brand called Body science, but i think the key is that it's 100% whey. The more affordable 80% tastes a bit more stale usually.

[@itayyati123]

for me: 1. omega 3 2. berberine 3. unsure 4. unsure

[@presence5426]

If you take enough unsure, it causes cognitive dissonance.

[@shoulung6203]

I'd just like to note that whey protein, due to its form, is more easily digested, so the protein doesn't stay available in the body as long as, say, animal proteins. My understanding is they're best after a resistance workout. For Omega-3, isn't that just to fix the 3-6 imbalance most people have?

[@wesw6787]

Great video! These are indeed the wel known and researched supplements. Would like to know your take on Magnesium which has been recommended by so many for anxiety, stress, (mild) depression and sleep. Is there any evidence to this? Keep on going with the great content!

[@terminator3728]

Morning Doc! Love your videos and get elated when you drop a new one.👊🏽

[@Physionic]

Thanks Terminator (hopefully you’re from the second movie onward)

[@terminator3728]

@@Physionic Come with me if you want to live...;)

[@intpete]

I am a 73 year old male with high (borderline) creatinine in my blood tests due to taking lithium for my bipolar disorder years ago. My creatinine 1.28 and eGFR of 59. The study mentioned showed "the impact of creatine supplementation (CS) on renal function in young, healthy, and active subjects". So I am still not taking creatine.

[@descai10]

Creatinine is just a marker. Creatine supplementation raises creatinine but does not harm renal function. Use Cystatin-C as a marker instead.

[@stheday1]

My primary doc said creatine causes kidney damage. Is this true?

[@Parker_Miller_M.S.]

No that's not true. Creatine does usually increase creatinine lab values which can give the impression to the doctor that kidney function may be impaired, but just say you take creatine and exercise often (if you do) and that should reassure the doctor you're fine. Adultered creatine which includes an unlisted and or banned substance may cause kidney damage depending on what the ingredient is. Ensuring any and all supplements are 3rd party tested is a must for these reasons.

[@Sinasi08]

What about D3+ K2MK7?

[@charlesanthony7954]

Tried creatine four times. Caused hair loss each time. YMMV.

[@Parker_Miller_M.S.]

What type of creatine was it?

[@charlesanthony7954]

@Parker_Miller_M.S. Creatine monohydrate. Different brands, same result. The small gains in mass and recovery wasn't worth the hair shed I got each time.

[@andrewrivera4029]

I get my protein from the carnivore diet, caffeine raises my BP otherwise my BP is perfect and I’ve never taken creatine but now I’m 59 years young with a lean muscle mass and bone density at the top of my age group so if I start losing muscle mass which has not happened yet I will reconsider.

[@knotslip8862]

Thanks for the video. One question, If caffeine, why not nicotine? I see lots of data indicating that nicotine in the form of patches, etc. (Not smoking) is/can be very beneficial. Would love to hear your thoughts on this...

[@Physionic]

I'm looking into it :)

[@InsolentVillager]

Nicotine restricts/dilates blood vessels. Specially the very tiny ones... ya know, the ones that make little knotslip erect. It also increases blood clotting and chances you'll have high blood pressure. There are loads of others on top of being addictive, but I would think the one above would be enough for anyone with any sense.

[@GWelby]

We need to get you in charge of stuff. Love Greg

[@mertonhirsch4734]

I use Caffeine, Creatine monohydrate, HYDROLYZED whey, Citrulline Malate, Beta Alanine, Electrolytes and cyclic dextrin, and Omega-3s which I just consider to be food. I also may add 2-3 grams of pure leucine to the hydrolyzed whey protein.

[@Philusteen]

What's the dextrin for?

[@mertonhirsch4734]

@@Philusteen So if you just take whey protein that's high in leucine you may know that it spikes insulin. Leucine is highly insulinogenic. If you take high leucine, fast protein by itself and then work out, it causes hypoglycemia from the circulation of insulin without any glucose. Cyclic dextrin is pure glucose polymers without any fructose, and it is in a large network, like glycogen. The larger polymers reduce osmotic pressure that pulls water into the stomach and gut that occurs with straight disaccharides or monosaccharides. So in short, it's the best way to get glucose into the system for training. I can fine tune it up or down though, 15 grams, 30 grams, 45 grams depending on how little or much carbs I am using at a given point. Short answer, peri-workout carbs without bloat.

[@nichtsistkostenlos6565]

Whey protein has the highest concentration of Leucine of any major protein source. Added Leucine is complete overkill.

[@mertonhirsch4734]

@@nichtsistkostenlos6565 Whey protein has 8.5-10% leucine. Leucine's affect on spiking protein synthesis clearly rises up to about a 3-5 gram bolus depending on the person's size. If I get 25 grams of hydrolyzed whey that gives me 2-2.5 grams of leucine. I have typically added 1-2 grams of leucine to put it at 3-4 grams. It is an amount supported by research.

[@mertonhirsch4734]

@@nichtsistkostenlos6565 Whey protein is 8-10% leucine. The best research shows optimal leucine bolus at 3-5 grams for a single bolus, so if I use a 25 gram hydrolyzed whey source, I am at 2-2.5 grams of leucine and am adding about 2 grams to bring it up to the most probable level demonstrated to be optimally effective in current research.

[@brendanfitzpatrick3824]

What if I just take like 1-200 mgs of caffeine and 1 gram of creatine per day? A quart of coffee and ten grams of creatine and I will be too full for food.

[@djenob1]

What’s your creatine brand recommendation?

[@Physionic]

No recommendation - whatever you can find.

[@1967davidfitness]

I enjoyed that synopsis of @biolayne's Mount Rushmore, did he reveal his political aspirations accidentally? You say if we eat enough protein then skip the whey, but do most people consume enough Leucine rich protein generally, day in and day out? Thanks.

[@ianhemingway5687]

how can you mention caffeine and not l-theanine?

[@Physionic]

They’re different molecules and not necessarily related

[@ianhemingway5687]

@@Physionic no they're not, but they are extremely synergistic and i thought it odd to mention additional beneficial compounds in coffee and not l-theanine which is in green tea (and why you can pound tons of green tea and never get the jitters). personally, it's one of the supps i like to have on hand in case i over-caffeinate myself. plus i find the two in conjunction are better for focus than caffeine alone. my $0.02

[@mkpears]

...does an increase in DHT increase the potential of prostate cancer ?

[@yair0404]

Does creatine have an effect on endurance running (not sprints) like from 1km to 10 km any postive effect?

[@Physionic]

No

[@yair0404]

@Physionic thanks

[@incognitotorpedo42]

Creatine makes my hair fall out. It's a no-go as far as I'm concerned. I'd never heard of the DHT paper prior to using creatine, so I don't think it was a placebo effect.

[@RadarAustralia]

Hair is over rated.

[@TheMaui2020]

Norton did not say coffee is a great supplement. He said caffeine is. An example of a caffeine supplement is No Doz. So why does the Physionic host say caffeine is a great supplement because of the other things in coffee? If I said thiamine is a great supplement because of all the other great nutrients in whole grains, would that make sense?

[@Physionic]

Please listen again

[@TheMaui2020]

@@Physionic You please listen to what you said around 7:30. Caffeine does not necessarily come with polyphenols, etc any more than a thiamine supplement comes with other B vitamins, fiber, etc. I believe you should have pushed back and said that caffeine is not a nutrient; it's a DRUG. Amphetamines have even greater performance enhancing effects, but would you call them supplements and nutrients and recommend they be taken daily?

[@tinyjungle_]

Would love a suggestion on an algae based omega-3 sensei. Gracias

[@fredford11]

vegetology from the U.K. been using this algae based omega-3 for several years. reasonable priced and free shipping if u buy x amount. very happy with the product

[@tinyjungle_]

@fredford11 thank you

[@tinyjungle_]

Keep em coming folks. Price can be prohibitive especially if you're buying for more than one person. I would love to hear your experiences with possibly cheaper options. Thanks

[@ericmaclaurin8525]

Interesting. I was wondering why I noticed hair in the sink lately and creatine monohydrate is my most recent addition...

[@Xabraxas]

Layne wasn't questoining the mechanism for DHT affecting hair loss. He was questioning the mechanism that increased DHT levels in that study.

[@Scruffed]

I agree that you don't "need" whey protein and can obtain the same benefits by eating other protein sources, but I think Whey protein as a supplement has an added benefit in that it often comes in presentations that have minimal or no fats and carbs, and therefore it makes it easier to consume fewer calories than if you ate your protein in the form of meat, eggs and regular dairy that will often have the other macronutrients attached. It is also very versatile in that you can use it to replace some of the flour in many baking recipes (reducing calories and increasing satiety), as well as to flavor ice creams, Greek yogurt, etc., so it's not just for protein shakes.

[@garygary7376]

Taurine, caffeine, d3k2, magnesium. Finish.

[@donaldkasper8346]

Mg for legs cramps. Stops that. No 1 for energy is sugar.

[@InsolentVillager]

@garygary7376 you get plenty taurine from a carnivore diet

[@weebermannsfolly2580]

Wow! 100% match. Also NAC and Natto. Mag taurate, glycinate, malate, citrate.

[@InsolentVillager]

@oldbeergangster2381 that is a stupid myth unsupported by any evidence. You think the Comanche, Mongols, innuit, and the massai all commonly have/had intestinal cancer, huh?

[@donaldkasper8346]

@@weebermannsfolly2580 NAC for congestion for me. Mg citrate gives you the poops.

[@tjmooney4181]

Can you please notify us of a few reputabke brands for each so we dont get brands with wrong ingredients please 🙏

[@frankquinn6872]

Great video as always. Does adding your daily dose of creatine to coffee rather than mixing it just with water have an negative impact on it's effectiveness?

[@InsolentVillager]

According to some guy in a previous comment thread it breaks down in water so... I looked it up and no it does not break down. It simply dissolves which isn't the same thing. You could just eat red meat, and you'd get plenty.

[@Parker_Miller_M.S.]

​@@InsolentVillager Not true about red meat. One would need to eat multiple pounds of red meat to get 5g of creatine which is not ideal for health based on all the evidence we have. It's much easier and healthier to just use a creatine monohydrate supplement that is 3rd party tested.

[@sasharamirez2335]

You stated in another video, I think it was you, that people metabolize caffein at dramatically different rates. X amount of caffein can be metabolized in Person A in 4 hours, and Person B in 24 hours, as an example of the huge potential differences.

[@usd2868]

Could You please make one on top 5 or 10 suppliments in your opinion

[@mikespector2]

Any benefit of whole whey as opposed to whey protein isolate?

[@Parker_Miller_M.S.]

If one is bulking and wants more calories, whey concentrate may be better. If one wants less calories and less lactose and fat isolate is better. I often buy isolates personally

[@iancormie9916]

Was expecting Lutine to be on your list.

[@AlexTarris]

Make sure your whey protein is free from heavy metals and also glyphosate free. Bigger concern for glyphosate contamination is with plant based proteins....

[@presence5426]

How is glyphosate content measured?

[@m.j.5681]

But caffeine technically is not a supplement. It does not impact any of the points mentioned - drink black coffee and high-quality Japanese green teas for a multitude of health benefits.

[@TruthsSake]

I relied a lot on pure caffeine powders before lifting for years but went back to coffee because I want the health benefits that come with coffee itself (polyphenals, etc.). Also the dark Italian roast coffee I use, for a strong cup, actually is high in many of the b vitamins, which may have synergistic effect to the caffeine, etc.

[@InsolentVillager]

Oxalates and anti-nutrients in coffee are not good for you. Coffee prevents absorption of calcium. Not crapping on it completely but just be aware it isn't great for you and timing matters.

[@TruthsSake]

@@InsolentVillager This is a common misconception pushed by social media influencers but that’s not what the data on people who drink coffee suggests. The anti-nutrient effects of coffee are mostly rather small and overblown, etc. And you’re not drinking it with every meal, etc. And in some it can actually be good, such as the ‘anti-Iron’ aspect of coffee for people who respond badly to absorbing too much iron, etc.

[@InsolentVillager]

@BlahBlahPoop617 Doctors and qualified medical researchers with actual db peer reviewed studies are what interests and informs me. You can call a doctor a social media influencer all day, but it won't make them not Board certified practicing physicians. I am personally allergic to coffee, and what I said remains the truth even if you disagree.

[@TruthsSake]

@ No, most of the gurus online talking about that are either not doctors, or are chiropractors. Many of them are in the “carnivore” community who have a slew of other anti-science ideas or science denialism concerning things like heart disease, blood pressure, etc. Few are actual doctors and most of the claims their main is not in agreement with the scientific consensus concerning their claims on plant foods “anti-nutrients” being bad for you. If they were, they wouldn’t be associated with good healthy outcomes in the way that they are. Some people can be allergic to freeing plant foods/compounds but that doesn’t mean that on average there is a net benefit. And also some of these “anti-nutrients” can have health benefits. But again, they’re slightly anti-nutrient and many of them are destroyed by coking, etc. Many of these gurus hyper-focus on the mechanistic arguments but mechanistic theories have to agree with outcome data and often we get mechanistic theories wrong because it is often one small biochemical pathway out of many and thousands of chain reactions that are unknown within the body.

[@TheStruggler101]

​@@InsolentVillager Being a board certified physician doesn't mean they are a nutrition scientist or have read and understood the scientific literature. Singular compounds in foods do not matter, foods are complex and contain 100's and even 1000's of different chemicals. What matters is the health outcome data, and both tea and coffee have been shown to be health promoting.

[@Resolutelt]

Many people have anxiety disorders and sleep disorders for whome quitting caffeine only helps, you must mention that and not simply state "caffeine iš great for health".

[@purr181]

I get sick the next day if I stop taking Epicor 😞

[@paulman1970]

How about a video on how resveratrol supposedly 'negates' the benefits of exercise.

[@Deanguilberry]

What brand/flavor of whey protein are you using? All the ones I've tried taste like a combo of wallpaper paste and urinal cake. No...I infer the taste by smell. That, of course, is referring to wallpaper paste.

[@Parker_Miller_M.S.]

I've used tons of whey in my life. Unflavored whey is great for smoothies and my go to is Now Sport because it's banned substance tested and is a good value. Flavored whey mixed with water, dymatize is good, optimum nutrition gold standard whey is good especially the thin mint flavor. Rule 1 is good also. All 3 of those brands are banned substance tested which I consider a must for supplements.

[@presence5426]

Chocolate.

[@NightFlight1973]

At 50 and 64kg/5ft4 I've developed a roaring dependence on caffeine. I can't even shit right or get anything done without 2-300mg caffeine in me. I've made effort to not use it on days off or as much while on vacation. God I love coffee.

[@ericmaclaurin8525]

I'm pretty confident that consistent dosing is a big key. A 200 MG vivarin tablet each morning along with various supplement powders mixed with water and you become very regular. Coffee and skipping days might help from a tolerance angle but you end up with dose and timing both being inconsistent which of course makes everything else inconsistent. I view it as a critical component of your bodies clean and repair system. Not just the bowel and bladder but I'm pretty confident it gives energy to other cleaning and repair processes. Making it a pill instead of a drink also reduces abuse and temptation.

[@bcc1955]

Curious no Vitamin D recommendation.

[@andybryant3052]

You, Layne, Gil Carvalho, and Siim Land are my four pillars of credibility on the tubes. I think Stansfield is good, too, but there's just something there I'm not sure of.

[@trentriver]

You have to add Nick Norwirtz - superb, no BS PhD.

[@presence5426]

Dr. Gil is great

[@clemensschneider5161]

What I noticed power output on caffeine is higher but training effect is less.

[@Physionic]

What do you mean by training effect?

[@clemensschneider5161]

@@Physionic Rate of improvment. Maybe there is data regarding vo2max on caffeine over time compared to no caffeine? Maybe caffeine slows muscle growth?

[@allurbase]

Collagen!!! You get a bunch of glycine for free and depending of the formula magnesium too.

[@wick8101]

I’m afraid to purchase omega 3’s because of that study that found bad stuff in it

[@deanj6722]

is mount rushmore in Leaf village?

[@richardcottone6620]

I like the print you have in this vidio . What is it

[@YourLakelandSloth]

Yo I’m loving that outro music lol

[@billkimura4512]

Creatine affected my sleep significantly.

[@paulhenrygodax]

Do you think that creatine supplementation can still bring some benefit even to a carnivore, who consumes 1.5kg of meat per day?

[@Parker_Miller_M.S.]

Your long term health would likely greatly benefit from reducing your meat intake and using the creatine monohydrate.

[@paulhenrygodax]

@Parker_Miller_M.S. I can't. I feel really bad eating fiber.

[@Parker_Miller_M.S.]

@@paulhenrygodax what's your experience been trying to slowly increase fiber periodically? Also have you been under the care of a registered dietician for such a strategy?

[@paulhenrygodax]

I reduced my fiber intake during 5 years, with the help of a nutrologist physician. Read the book "The Fiber Menace". It describes my case perfectly, without knowing me. I was on the verge of developing an inflammatory bowel disease.

[@Parker_Miller_M.S.]

@paulhenrygodax I've never heard of the term "nutrologist", do you mean nutritionist? During your time with them did they rule out a FODMAP sensitivity?

[@bgrune1]

Paraxathine is superior to ordinary caffeine, theobromine, or theophylline.

[@TheSoyestToEverSoy]

FOR THEE ALGORITHM!!! Edit- I forgot to ask, can you make a video on creatine non responders? Like, is literally all just omnivores that eat too much meat for an effect or are there effected alleles or genes that null the benefits?

[@Physionic]

For the algo!

[@TheSoyestToEverSoy]

​@@PhysionicI'm so sorry, I actually remembered I had a question so I edited it.

[@roberto4188]

B-12 and 5 grams of lithium are a must.

[@Physionic]

GRAMS of lithium?? No way

[@presence5426]

Lol. Roberto is doing an N=1. So far he looks remarkably docile.

[@Antique803]

Arnold Swartzinagger smoked pot and injected steroids, how about those two?

[@sunnyinaspen]

No hair loss here.

[@mballer]

Which supplement is Teddy Roosevelt?

[@Physionic]

Definitely caffeine

[@mballer]

@Physionic Alexa just told me Teddy Roosevelt drank a gallon of coffee every day.

[@presence5426]

Coca. Spoils from the Spanish American War.

[@nicksmith-chandler458]

What are your thoughts on homo taurine being used in pornos ?

[@trollmcclure1884]

No one is deficient in creatine. Most people should take magnesium, iodine and vitamins D and C

[@timwilliams9100]

Amazing some of the best supplements are also the most affordable! If something is more than 40 bucks a month it better grow all my hair back can make me two inches taller! LOL Short of that things like Creatine or Taurine can be had for about 5 bucks per month and have tremendous BANG For your Buck

[@roqclimber]

When there's a reason to drink coffee in the evening, I will take Melatonin before bed.

[@jadabaudelaire118]

Whey protien causes problems in me... sadly..

[@AnatomyDotCity]

Before watching any more of the video I am going to predict them from this channel. 1. Creatine 2. Taurine 3. GlyNAC 4. Vit D (now that I see them that doesn't look right, what about zinc or mag)

[@Physionic]

Not a bad list though..

[@AnatomyDotCity]

I only got 1 right. But come on Whey isn't a supplement. It's food. I think they used to throw it away as part of the milk production process. But you had already made the point about creatine. I knew that would be #1. All the rest I got wrong but I already drink 2 venti Blonde roasts at Starbucks daily and 2 or 3 cans of sardines (with capers for taste and Quercetin and a dab of ranch dressing)