16 Fat Loss and Muscle Building Supplements to Take AND AVOID in 2024

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Supplements to Take and Avoid for Fat Loss and Muscle Building
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Timestamps ⏱
0:00 - Intro
0:29 - Caffeine
1:02 - Thermogenics
2:49 - Green Tea Extract
3:06 - Semaglutide
3:53 - Carnitine
4:51 - Raspberry Ketones
5:07 - Yohimbine or Rauwolscine
5:54 - Beef Protein Powder
7:00 - Whey Protein
7:57 - 50% off Create’s Creatine Gummies
8:52 - Cheap Testosterone Boosters
9:57 - Beta-Alanine
11:10 - Glutamine
12:27 - Taurine
13:25 - Essential Amino Acids (EAAs)
14:08 - Branched-Chain Amino Acids (BCAAs)
14:51 - Tongkat Ali

[@realestate2181]

Thanks again for the information again! Timely and relevant

[@swethakalluri2205]

great video from him again. thankyou

[@nasrinenoueihed5847]

You have so many videos so informative… do you have a book that we can buy that summarizes what to eat and what to focus on when seeking to live a healthy life

[@darylhughes1981]

Can you use all these supplements together or is it better to pick 1 or 2?

[@bluemysticspirit1460]

Wow! Great presentation Thomas! Very well prepared and perfectly delivered! Thanks you!

[@yaacheese8643]

Sounds good. Just ordered me some test and deca 😊

[@MikeyDee2869]

Should you take creatinine if you’ve had high creatin levels in your bloodwork? Not sure if there is a correlation

[@mariamchairimariamchairi3264]

Thomas, envision supplements as steadfast companions in the symphony of sculpting your muscular opus ( kzbin.infoUgkxT1bhUEidupyWZ7Snmu6W9wm-v1IqIMGL ), not elixirs from the pages of folklore. Your steadfast dedication and thoughtful nutritional choices stand as the main protagonists, with protein taking the helm as the star performer. Let supplements assume a supplementary role, not the orchestrator, in the unfolding narrative of your fitness epic. Keep your gaze fixed on the prize-your strides in this journey are truly praiseworthy! 💪🌟

[@El6Demonio]

This is a great informative video 👏🏽👍🏽

[@Psi-Ink]

Good stuff! Thanks!

[@markcolaci5825]

Ok so is the Equip brand of beef protein one of the good ones or the bad ones?

[@user-ew1cg7wg7u]

What about L - Citrulline?

[@veralubov7405]

Thanks, Thomas, for all the information you provide! Helps a lot!

[@supersaiyan7046]

woud you consider glutamine to be worth taking for gut health

[@farida15366]

I agree about glutamine. Although it's hidden, its effect on the digestive system was very noticeable for me personally, especially when I was in a calorie deficit (and couldn't maintain the most balanced diet due to macro restrictions). Of course, this is anecdotal and there's no way to know how strong the placebo effect is, but the Huberman Morning Protocol with 5g of glutamine in my water bottle has done me a lot of good (more or less) in the new year.

[@adelenicholson1]

Why do bodybuilders like clen if thermogenic is ineffective?

[@endcensorship874]

I have ADHD and a coffee problem. I am so golden.

[@mistressofsouls11]

Do you suggest Transparent Labs whey protein and fat burners, Other products by them

[@Barren3000]

Transparent labs by most account have good stuff... Fat burners overall are junk though.

[@queenee44]

FYI. I tried buying the creatine with your link & they tried to charge full price

[@garycobe3472]

Perfect timing! Thank you so much for what you do for us!

[@julienburri6003]

Thanks for your work! But let me ask a quick question, do you have any other source or studies about your statment on Glutamine ? I don't understand on wich evidence you link that with cancer.

[@robertnowak949]

I miss fucoxanthine in this mix witb big Yes for fat burning

[@bravofilms]

I wish you could make an updated video about the best protein powder brands out there just like you did in your videos at walmart and Costco. I am shopping online (amazon) and can't find all the info I need.

[@Barren3000]

Allmax is my recommendation. Very high level of ACTUAL Protein.

[@user-uy3tm9ee5l]

Sunwarrior is a great brand. I'm not vegan but it is super clean and tested to have exactly what's on the label in it. I like the active version that has turmeric and tart cherry powder to help inflammation

[@RLeeErmy]

I'd be curious what you had to say about Fadogia Agrestis and Turkesterone.

[@jeantea7109]

What is the difference between carnotine and carnosine

[@blueoystercultt]

How about TMG?

[@gauchotube]

What about HMB?

[@2painfull]

Isn't green tea extract potentially damaging to the liver?

[@yismikdaboin4638]

How much supplements is too much? Taking Vitamin D, Creatine, Glucosamine, Fish Oil, magnesium, turmeric, Taurine, ashwagandha.

[@mosin9105]

Thanks

[@Debodatdude]

I have bad acid reflux would taking creatine affect me an what should I do cause I’m tired of taking medication for it n having to go to the doctor

[@JacobBrumfield2833]

I have it bad as well. I hate apple cider vinegar but I’ve seen multiple docs talk about it and lots of other videos. One guy said he took acid pills for 30 years but hasn’t had reflux in I think 8 years from ACV daily. It tastes terrible but I’m going to try it out. There’s also many other benefits from it.

[@HazerGore1185]

I like these summary videos of your content from past year

[@shawnfallahi5616]

What about beef liver supplements?

[@rodb66]

That's some old school stuff. I used to take those even in the late 2010s

[@AnnaLevesque74]

EAA’s consist of the 3 BCAA’s and 6 other amino acids

[@amodpsg108]

Thomas what about ACV?

[@mikefolkestad277]

Apple cider vinegar with lemon juice always good. Just make sure you dilute it with water❤

[@Natrunz]

Pop tarts and Oreos? Nice

[@vincepetez8423]

What about hmb?

[@vlossen]

Any opinions on Equip beef protein powder? Egg protein powder? I would like to stay away from dairy for protein sources (ie. whey)

[@evelynmelian-glick436]

Thank you for not taking away my coffee! It definitely boots my energy, I don’t care what they are saying about waiting 2 hours to drink coffee.

[@BabySniff]

Coffee is fine, just don't add sugar & syrups into it that'll make it toxic, black with mct oil or natural butter & cinnamon

[@Sanity1234]

Good video.

[@renedelossantos3831]

Which EAA powder do you use?

[@ralphhebgen7067]

Is there not a risk of prostate enlargement from creatine?

[@h.sowandegray2913]

Na

[@poasecunda]

I am always impressed by your in-depth knowledge. I have one concern. It seems there are a lot of supplements that we can add to our regular diet. I am sure that there are supplements with no negative side effects. But I also wonder the extent to which the use of a lot of supplements could overtax the kidneys. Is this a concern that you could have? Is it possible to overuse a plethora of supplements to the detriment of the kidneys, and are there particular supplements over others that would likely put more stress on the kidneys than would other supplements? Thanks.

[@H.C.Q.]

You’ve raised a very good point. I often wonder this, as I’ve been taking many supplements since about 2007. Sometimes I have sharp stabbing pains in my side. I started taking vitamins only once a week. I also drink detox tea and take milk thistle and NAC in hopes to detox my kidneys and liver. I wonder what Thomas thinks about this.

[@shawnfallahi5616]

@@H.C.Q. I would suggest getting blood work done once a year, maybe every 6 months

[@poasecunda]

@H.C.Q,, I am 72 years old. Because of my age I consider myself at greater medical risk. So I make a point to get a physical every year that includes blood work.....so far everything is good. I am thinking of you and the pain you sometimes experience in your side. I hope that you are able to access medical advice or some reliable source to help you to identify and resolve that problem, so that you do not have to worry, but feel happy, healthy, and at ease. Best regards.

[@SWOTHDRA]

Creatine causes kidney stones , yet he promotes it

[@Tobiastollefson1]

​@@H.C.Q.May be good to consult your doctor about your pain. And a blood test.

[@drbtrava]

Carnatine makes a difference, can see it on my glucose monitor, diarrhea may happen in beginning

[@skydelight]

Is L-Carnitine best?

[@winterMB91]

I'm using it right now but I can say it's wasting money it has no effect at all i almost took 50 capsules so far daily 3 pills. I searched on Internet before I bought the first Article was written it has no value but I didn't listen to it until now

[@Resolutelt]

If you mention what to take, you should mention the recommended dose for each of them.

[@nunyabeezwax6758]

Alpha-Yohimbine/Raulowscine might be usable, thermogenic or not. If you're not sensitive anyway. It has more mao/serotonin and less norepinephrine/anxiogenic activity than yohimbine. For me Yohimbine better but I'm sensitive as heck to alpha-yohimbine in a really weird way. But it has other effects aside from just body temp. And I didn't realize you were gonna compare those to raspberry ketones. Side note: is there a good way to get those like cyanins without urinating them out? I have an a-2 messup too mind you. Even Tongkat and Boron don't tame my insane SHBG levels... and my natty total test can be quad digits or sluggishly around the 500s... OOF.

[@starcraft2zone]

Why not mention HMB?

[@alansawesomeketoworld4612]

I have checkout your my protein and my Collagen and looks at the values

[@TheArthurAbbott]

I take a ton of the acetylated form carnitine in a day… For reason this prevents me from getting sluggish throughout the day. While I have tried straight carnitine before, I just didn't feel like it worked as well. I also have cognitive disengagement syndrome, so there is a good chance that my brain just doesn't get enough ATP

[@KS-wl2rq]

I know I need more protein and whey protein is one most recommend. I am hesitant to use it because of what I have read about the insulin spike it creates. How do you feel about the insulin spike? Do you think whey can promote insulin resistance?

[@SandraJM]

I find that it’s more of a treat than for protein. Your body only absorbs 17% while your body absorbs 46/47% off egg protein. My body doesn’t do well with whey protein, and at my lower body weight, and clean diet - it messes me up - weight-related and inflammation. It’s a treat for me. Get real nutrients from real food!

[@marcusmoyses3809]

NOTICE THAT NATURE PROVIDE US WITH PROTEIN WITH FATS AND OR FIBERS. IF IT IS TIME SAVING FOR YOU, TRY WHEY PROTEIN ISOLATE WITH HEALTHY FAT(S) MCT'S OIL, COCONUT OIL, OLIVE OIL, AVOCADO. OR EAT HEALTHY NUTS HIGH IN FATS. OR MIX WITH A LITTLE OF FIBER. THAT WAY IT WILL DELAY FAST INSULIN PRODUCTION. WON'T SPIKE INSULIN TO COMPROMISE YOUR HEALTH. IF YOU HAVE THE TIME THE NUMBER ONE BEST PROTEIN IS WHOLE EGGS!!!

[@Tobiastollefson1]

He actually has some new content talking about protein intake, amount, insulin etc. Even one with Dr. Mike.

[@Carnivorous-Vegan]

DO: 00:29 - Caffeine 02:49 - Green Tea Extract 03:53 - Carnitine (if heavy training) 05:07 - Yohimbine or Rauwolscine 07:00 - Whey Protein 07:23 - Creatine 09:57 - Beta-Alanine 12:27 - Taurine 13:25 - Essential Amino Acids (EAAs) 14:51 - Tongkat Ali (try) DONT: 01:02 - Thermogenics 03:06 - Semaglutide (use caution) 04:51 - Raspberry Ketones 05:54 - Beef Protein Powder (90% of them) 08:52 - Cheap Testosterone Boosters (try zinc instead) 11:10 - Glutamine 14:08 - Branched-Chain Amino Acids (BCAAs)

[@SSx90]

🙏🏼🔥

[@tonylovesotis7662]

Thank you for this summary 🙏

[@ufa621]

Do 7:23 Creatine

[@Carnivorous-Vegan]

@@ufa621 Got it, thanks!

[@Carnivorous-Vegan]

@@ufa621 Got it, thanks!

[@giovannidominoni]

Doesn't carnitine come from lysine and methionine? You said glycine

[@SN-hg6bx]

What form of carnitine does what and which one is recommended?

[@lourohlman]

Why no mention of the wonder suppliment berberine? Is that not a thing anymore? I just resupplied my stock of it of course lol.

[@jewelswithjewelsrockshop6731]

I’m 53 and I cut it out over year. I found clean eating and certain nutrients give me more natural bc menopause and other reasons I’ve found no caffeine better

[@Mark4Jesus]

Well done, more like this!

[@ervinreyes6302]

What about tren?

[@GuidoDePalma]

Glutammine use is only for leaky gut, not for muscle building.

[@dalysea26]

Re: beta alanine, isn't it the presence of hydrogen ions that determines which muscle fiber type will experience hypertrophy with an exercise? I thought that was the reason low weight high reps resulting in that burn is good for endurance type muscle fiber versus higher weight lower reps to exhaustion without burn (without hydrogen ions) causes hypertrophy of strength type muscle fibers.

[@joshfel]

I know you said 15% off the creatinine gummies. But the video shows 50 % off fyi 🤙🏽👍🏽

[@TheStefanos939]

Where is the Omage-3s?

[@CookwithRick]

Can you do a video on Mitoburn ( L-Baiba)?

[@faymunfaredi4928]

Can you please talk about the different types of milk to have in a protein shake? There are a lot of conflicting information about dairy and almond/oat milks and so on and don’t know who to believe and what’s best

[@marcusmoyses3809]

A-2 TYPE OF MILK. HARD TO GET. OR THE BEST YOU CAN AFFORD AS PASTURE RAISED COWS, GRASS FED, ORGANIC WHOLE MILK THE LEAST PROCESSED POSSIBLE.SAY NO TO SKIM, LOW FAT,NO FAT, ETC. ALMOND MILK ONLY IF YOU MAKE YOUR OWN. OAT MILK IF YOU MAKE YOUR OWN. USE ORGANIC ALMONDS/OATS.

[@MichaelBronte]

Great content, thank you! No more Glutamine for me

[@Joannabanana1989]

My partner is a junk food vegetarian and does not work out. Would essential amino acids help him at all if he isnt active?

[@jigc23]

No, waste of money. Find an active partner

[@goose2323]

Get a new man. An actual man who does shit.

[@kierredestiny2]

@@jigc23😅

[@mask_of_sanity]

Is whey protein insulinogenic ?

[@kmcel190]

Yes, protein and amino acids produce an insulin response. That is the mechanism for their transport into cells. Not a cause for concern.

[@alancameron6937]

The spike is nowhere as high as with carbs ,see Gabrielle Lyon

[@mask_of_sanity]

Therefore it won't cause any insulin resistance nor any negative metabolic responses ?

[@frankcardona2293]

You said tongkat Ali increase SBG but if that’s the case it will decrease free testosterone by binding to it. Free testosterone is the active testosterone not the one bonded to SBG. That didn’t make sense to me.

[@cb5528]

By beef protein powder does he mean Beef Liver powder capsules?

[@Psi-Ink]

no, he means protein powder.

[@Vibetribe8]

I’m know about wild yam extract from Barbara O’Neil, 💯 good one ☝️

[@jonikej]

Woof, those arms

[@brandonwaddell2583]

Andrew Huberman recommends tongkat Ali and fedogia agrestis

[@kalmtraveler]

What's interesting is there are studies (first google result on the NIH when I searched just now) showing that L-glutamine supplementation is measurably effective at supporting muscle recovery. Curious what he was reading that said it showed no difference. My own experience supports the data - I've been weight lifting for about 15 years now and as my intensity and frequency increased I noticed I was starting to just hurt everywhere. Added glutamine to my protein shakes every day and it all went away. Stopped adding glutamine after a few years, soreness returned. Added it back in, soreness gone again. Also curious where he read that cancer is fed by an amino acid. I learned from Thomas that ketosis is great for fighting cancer because cancer cells are dividing so quickly that they can't effectively function on fats and basically require glucose for energy. Where does glutamine come into the picture?

[@lorenspiller7096]

Same with me, as far as glutamine is concerned

[@satyamcn]

A similar experience for me as well. I stayed away for the longest time due to the negative press. When I struggled with recovery a lot, I gave L-glutamine a shot to get surprisingly good results.

[@discopotato675]

He also thinks that eating rice that has been cooled off is healthier for you than warm rice.... So 🙄... I question some of his "research" on these studies

[@kalmtraveler]

@@discopotato675 yeah he's put out some good content but I've learned that we really need to do our own research because it seems like eventually every one of these KZbin people ends up flubbing something up.

[@thinkweb2]

Yeah, it would be nice if he posted references to studies that he cites that support the claims

[@ddbb6721]

Should you take creatine before or after work out

[@TomFoley_]

Doesn’t matter when you take it.

[@DosGringosRanch]

Ok so no to diet medicine but what about Clenbuterol. Asking for a friend.

[@miketonon7946]

I was taking high doses of L-Glutamine to try to clear up psoriasis. It seemed to work, temporarily. But what should I do instead?

[@texaslovelylady]

Low doses of tanning bed.

[@texaslovelylady]

Carnivore

[@miketonon7946]

@@texaslovelylady would it be ideal for me to live in a place where I’d get more sun? I’m currently in the northeast.

[@miketonon7946]

@@texaslovelylady I’d heard that glyphosate/weed killer causes leaky gut, which then causes psoriasis. And I’ve heard that grains in the US are loaded with it. Which seems to make sense based on my experiences.

[@Koontay44]

100% carnivore. My spouse cleared up her eczema of 35 years and her asthma of 35 years also drastically changed. Zero supplements

[@jamesswanson4391]

Well that was a supra-physiological dose of knowledge!

[@Timetravel1111]

Tea 🍵 green tea and black tea has more medicinal other antioxidant properties. Add spices! Fire 🔥 cinnamon.

[@alancameron6937]

Oxalate bomb !

[@Timetravel1111]

@@alancameron6937 I don’t know what you’re talking about. I don’t think anybody knows what that means. Bomb? Is that a good thing or bad thing and what are you referring to exactly? green tea?

[@InternetChatter]

@@Timetravel1111 It's a well known phrase in this community. Google can assist in gaining knowledge instead going Full Karen in comments you don't understand. Never go Full Karen.

[@Dojin420]

@@InternetChatteryour definition of a Karen sucks balls!

[@user-no1of5wx1v]

Would taking ZMA create a copper deficiency?

[@rodb66]

I remember in the late 90s and early 2000s, glutamine was promoted right along side creatine. Now it's no longer necessary. I guess some supplements survived and some just fell by the waist side.

[@kamilekyb9259]

What kind of Carnitine is recommended for weight loss?

[@RLeeErmy]

I can tell you what Thomas used to say. He use to say to use ACL and ALA. Acetyl L Carnitine and Alpha Lipoic Acid

[@rodb66]

I wouldn't take creatinine while you're trying to lose weight

[@Noegzit]

@@rodb66 Kamilekyb and RLeeErmy are talking about carnitine which helps to burn fatty acids. Nobody take creatinine: it is a waste product eliminated by our kidneys.

[@msarria]

I don't like coffee. Will caffeine pills work?

[@joey2729]

Caffeinated tea

[@almaotero2696]

Hello Thomas… I have a few of my clients take protein shake w/ creatinine and when they did their blood, they ended up with fat liver. Can you explain that?

[@crazyrabbit_]

Bad diet I guess 🤔🤔

[@Psi-Ink]

I think you are missing something. Why would their fatty livers have to do with protein or creatinine? Must be something else they do wrong.

[@jigc23]

They're cheating on their diet

[@SWOTHDRA]

Bad diet, alcohol

[@boknowsfuego5864]

Bad eating habits, alcohol, not enough sleep

[@BosnianAJ]

Love this great video very good information for the public I agree with all what is said

[@kosherpickle]

sauna, taurine and maybe i'll get back on creatine again. me thinks this is a great recipe for success!

[@tydez]

@7:46 “increase in strength” (opens pickle jar 😂. Is that an AI edit error?

[@anitahernandez1207]

"Just eat meat" (quality grass fed/finished)... so I can open jars like I used to before my wrist injury. 😒 It has improved. I still take extra Creatine and Taurine, for now.

[@pablogonzalez5874]

Hooves and hives 🦶🏻

[@lewynld]

What I want to know is what is an acceptable degree of body fat to aim for? Not looking to be a bodybuilder but not interested in being too fat either.

[@kmcel190]

15% is perfectly reasonable for a man.

[@Carbsforgains]

Train hard and eat carbs :)

[@bartwilloughby2909]

Carnivore diet, two years, melted lbs. off of me , 12% Body fat .

[@davidgarnett269]

English please for muscles heads

[@NoLoveLyons]

Why would I take creatine gummies which are full of sugar when I can take the powdered version with zero sugar..

[@SWOTHDRA]

Exactly

[@trulie508]

So you can easily take it through the day like he explained. Easier than taking a scoop of creatine 3 times a day

[@empirion502]

Not sure I agree with the glutamine. It's glossed over, but the digestive system effects were pretty pronounced for me, personally, especially while in a calorie deficit (and not able to do the most well-balanced diet b/c of macro constraints). Anecdotal, of course, and I have no way of knowing how much placebo effect is going on there, but the huberman morning protocol (more or less) with 5g glutamine in my bottle of water has been treating me very well in the new year Edit: Every cell uses glutamine IIRC. Glutamine is literally used to treat cancer patients undergoing chemo.

[@brakeme1]

It’s quite obvious to me the gut health benefit on L glutamine. I’ve watched this guy for years. Nothing more than a schill with good intentions and an admirable quality of being able to regurgitate complex scientific words. He doesn’t do this research. You have no idea the money behind his machine. Actors gotta act. You can always tell when he hits the roids, though. Sorry I meant TRT. 😂😂😂 I will no longer receive his feeds. I’m so tired of good advice mixed with bad advice.

[@tjhammer24]

I've built a great natural performing physique using glutamine, BCAA (and other natural means) for 35 years! I had my ex use glutamine as part of her overcoming IBS when docs wanted to pump her with meds. These 2 should not be on the "x" list

[@klasadolfsson3213]

Every cell, including cancer cells. Cancer is basically cells growing uncontrollably. In some types of cancer glutamine is essential for growth. Chemotherapy means a lot of cell damage, not only cancer cells. Now i'm not a doctor and i don't understand this, just saying it's not that simple. As i understand it glutamine can sometimes be given to a patient that has a lot of trauma and damage to the body, to help recovery. But with a normal healthy body, my logic tells me there could be a risk.

[@parkerrobbins1128]

Its always been tough for me to put on muscle and gain weight. But I gained 18lbs in 3 months, eating one MASSIVE meal per day and supplementing 20g/day of Glutamine. Granted, I was also taking creatine, ALA, and fenugreek. But I’m a firm believer in glutamine.

[@alanwakeup3344]

He just released a video 4 days later saying he changed his mind on Glutamine LOL

[@petersimonkaraisarides1443]

What if you’re doing a prolongs fast for three days and you take glutamine but you’re still fasting after that and working out very hard. What happens then?

[@GT-sc5sk]

Nothing, your fast will not be broken…you can use most of supplements as long they don’t have carbs

[@DI4MONDS.]

Funny people are supplementing vitamin D, carnitine, taurine and collagen, etc. Which im a fan of doing but they could just eat raw sardines.

[@Lexulous123]

Thomas is right - there are plenty of rubbish supplements out there that aren’t worth the time of day. Tongkat Ali is by far the best of the ones listed that work very effectively, and I’ve used it for both fat loss and muscle building. But one thing I’d like to point out about the Tongkat Ali side effects relating to hair loss are actually quite rare and even then, generally only affects those that have a genetic predisposition for hair loss. Another good point to remember is to avoid generic extracts that are imported and choose one that gets it right from the source like standardized hot-water Tongkat Ali root extract from Malaysia!

[@aliefacmal]

04:05 Thanks for sharing valuable insights into supplementation! It's interesting to note the effectiveness of carnitine for fat loss during intense training and the caution about the potential drawbacks of raspberry ketones and certain beef protein powders. Adding to this, have you considered incorporating Tongkat Ali by Akarali into your regimen? This natural supplement doesn't just stop at activating thermogenic properties for fat and calorie burning; it's also known to increase metabolism, efficiently converting fat into energy. What's even more intriguing is its positive impact on insulin sensitivity, potentially reducing the risk of type 2 diabetes by efficiently managing blood sugar levels. It's a holistic approach to weight management that brings multiple benefits.

[@RPCTVPhilippines]

Any kind of coffee will works? Thanks for the video, worth it to watch!

[@rhetro777]

Well, not decaf 😆

[@stefanweilhartner4415]

ß-alanine needs to be taken together with sodium bicarbonate and taurine to close the chain of pH buffers in the whole body. all these three components have the same job to do but in different parts of the body.

[@DJLinCoalitionSound]

Tried of all of these big words now.