SUPP UP.®
By SUPP UP.
The SUPP UP.® Podcast is your go-to for all things Military Nutrition and Fitness. Dedicated to teaching military veterans and active civilians how to get better nutrition, improve workout technique, and most importantly how to strip away the inessential, honing in on what really works.
Have a question? Shoot me a message at PR@supp-up.com
SUPP UP.®Sep 28, 2022
Massive Forearms, 1 Exercise - Episode 26
Episode 26 covers how 1 simple but underrated exercise can help you develop massive forearms which help transfer even more power to your upper arms.
We discuss what wrist rollers are, what muscles in the forearms this efficient exercise works, how to effectively do them, and then provide 2 progression plans so you can get started with doing them today (link below).
This episode is also available as a blog post - get the video example and progression plans here.
Get your free workout log - click here.
Why You NEED Citrulline Malate - Episode 25
Episode 25 covers why you need to add citrulline malate to your pre- and intra-workout stack. We discuss what citrulline malate is, what it does for your body, how it helps your workout, and provide 2 research studies that give you results in numbers.
This episode is also available as a blog post here.
Get your free workout log - click here.
References
Bendahan, D., Mattei, J.P., Ghattas, B., Confort-Gouny, S., Le Guern, M.E., Cozzone, P.J. 2002. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine. 36, pp. 282-289. Available from: http://dx.doi.org/10.1136/bjsm.36.4.282
Callis, A., Magnan de Bornier, B., Serrano, J. J., Bellet, H., & Saumade, R. 1991. Activity of citrulline malate on acid-base balance and blood ammonia and amino acid levels. Study in the animal and in man. Arzneimittel-Forschung. 41(6), pp. 660–663. Available from: https://pubmed.ncbi.nlm.nih.gov/1930358/
Pérez-Guisado, J., Jakeman, P.M. 2010. Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness. Journal of Strength and Conditioning Research. 24(5), pp. 1215-1222. Available from: https://doi.org/10.1519/JSC.0b013e3181cb28e0
Rhim, H.C., Kim, S.J., Park, J., Jang, K. 2020. Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis. Journal of Sport and Health Science. 9(6), pp. 553-561. Available from: https://doi.org/10.1016/j.jshs.2020.02.003
Grow During Rest Days [Here's How] - Episode 24
Episode 24 focuses on how to maximize your rest days for growth, the best way to schedule your rest days, how many workouts and rest days are optimal, and what really happens on rest days outside of just giving your muscles a day off. Resting this way is a game changer - you'll wonder why you never did it before.
This episode is also available as a blog post - read it here.
Get your SUPP UP. No Bull free workout log and then get the SUPP UP. No Bull Nutrition and Workout Guides as a Bundle all for immediate download, exclusively over at the SUPP UP. store; this offer is not available with the paperback versions, only the e-guides, so get your bundle and save today.
THIS is how supreme physiques are built. The Ultimate Muscle Hack. - Episode 23
A little unconventional from my usual, but listen to this and you'll never think about working out the same way again. Most people workout for years and never actually see real progress.
In this episode, I ask a key question - THE key question that incredible athletes like Sugar Ray Leonard, Muhammad Ali, Ronda Rousey, Tom Brady, Kelly Slater, Arnold Schwarzenegger, and more proved they asked themselves everyday. This will really make you think differently about your workout the next time you start any one of your workouts.
Get your SUPP UP. No Bull free workout log and then get the SUPP UP. No Bull Nutrition and Workout Guides as a Bundle all for immediate download, exclusively over at the SUPP UP. store; this offer is not available with the paperback versions, only the e-guides, so get your bundle and save today.
Are Fruit & Vegetable Supplements Worth It? Here's What You Need to Know - Episode 22
Episode 22 covers if fruit and vegetable supplement are really worth it and the best way to really get a boost on your 5-a-day. It also takes a deep dive into the science of polyphenols and carotenoids, a world of antioxidants that scientists are seeing promising results with.
Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - buy it here for $40 today, or for $20 when you get it with the SUPP UP. No Bull At Home Nutrition Guide.
This episode is also available as a blog post - read it here.
Below are the references for research discussed in this podcast episode:
References
Behl, T., Bungau, S., Kumar, K., Zengin, G., Khan, F., Kumar, A., Kaur, R., Venkatachalam, T., Tit, M., D., Vesa, C., M., Barsan, G., Mostenau, D.E. 2020. Pleotropic Effects of Polyphenols in Cardiovascular System. Biomedicine & Pharmacotherapy. 130:110714. Available from: https://doi.org/10.1016/j.biopha.2020.110714
Bhosale, P. B., Eun Ha, S., Vetrivel, P., Kim, H. H., Kim, S. M., Kim, G. S. 2020. Functions of polyphenols and its anticancer properties in biomedical research: a narrative review. Transl Cancer Res. 9(12), pp. 7619-7631. Available from: http://doi.org10.21037/tcr-20-2359
Boccellino, M., D’Angelo, S. 2020. Anti-Obesity Effects of Polyphenol Intake: Current Status and Future Possibilities. International Journal of Molecular Sciences. 21(16):5642. Available from https://doi.org/10.3390/ijms21165642
Cory, H., Passarell, S., Szeto, J., Tamez, M., Mattei, J. 2018.The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in Nutrition. Volume 5. Available from: https://doi.org/10.3389/fnut.2018.00087
Guasch-Ferré, M., Merin, J., Sun, Q., Fitó, M., Salas-Salvadó, J. 2017. Dietary Polyphenols, Mediterranean Diet, Prediabetes, and Type 2 Diabetes: A Narrative Review of the Evidence. Oxidative Medicine and Cellular Longevity. 17(6723931), 16 pages. Available from: https://doi.org/10.1155/2017/6723931
Islam, F., Islam, Md. M., Khan Meem, A. F., Nafadt, M. H., Islam, Md. R., Akter, A., Mitra, S., Alhumaydhi, F.A., Emran, T. B., Khusro, A., Simal-Gandara, J., Eftekhari, A., Karimi, F., Baghayeri, M. 2022. Multifaceted role of polyphenols in the treatment and management of neurodegenerative diseases. Chemosphere. 307(3):136020. Available from: https://doi.org/10.1016/j.chemosphere.2022.136020
Maqbool, M., Zehravi, M. 2021. Neuroprotective Role of Polyphenols in Treatment of Neurological Disorders: A Review. Interv Pain Med Neuromod. 1(1):e117170. Available from: https://doi.org/10.5812/ipmn.117170.
Pack On Muscle, Shred Fat...The Farmer’s Walk. - Episode 21
Episode 21 covers how to pack on muscle and shred fat with one underrated but extremely effective exercise - The Farmer's Walk.
Get your free workout log and check out my new workout guide: SUPP UP. No Bull Workouts for Better Sex now over at the SUPP UP. store.
This episode is also available as a blog post: https://supp-up.blog/2018/10/29/workout-edge-pack-on-muscle-shred-fat-the-farmers-walk/
Recover Faster By Using This - Episode 20
Episode 20 covers the best way to recover faster from a workout for optimal muscle growth and workout progress, with this one important mineral.
Get your SUPP UP. No Bull Meal Planner here and never worry about how to efficiently hit your macros again - https://supp-up.com/shop/supp-up-no-bull-meal-planner
This episode is also available as a blog post: https://supp-up.blog/2018/10/08/workout-nutrition-diy-recover-faster-by-using-this/
Debunking Breakfast Myths - 5 Minutes to Full - Episode 19
Episode 19 covers why breakfast is the most important meal of the day, debunks breakfast myths, explains the science behind why sometimes our body doesn't like breakfast in the morning, and provides a quick, simple breakfast (less than 3 ingredients) that'll keep you full for hours.
Get your SUPP UP. No Bull Meal Planner here for less than ten bucks - https://supp-up.com/shop/supp-up-no-bull-meal-planner
This episode is also available as a video: https://youtu.be/Kf3nszTofJU?list=PLjpeOzDRz0I1frIQuwA6lYDROkELts7g_
This episode is also available as a blog post: https://supp-up.blog/2018/07/30/breakfast-bites-5-minutes-to-full-wherever-you-are-try-this/
Squat Better By Changing This One Thing - Episode 18
Episode 18 covers how to improve your squat and lift more by making one simple tweak with an important primary joint.
Get your free workout log and check out my new workout guide: SUPP UP. No Bull Workouts for Better Sex now over at the SUPP UP. store.
This episode is also available as a blog post: https://supp-up.blog/2018/08/20/workout-edge-squat-better-by-changing-this-one-thing/
Ditch The Treadmill - Here's Why - Episode 17
Episode 17 covers the most effective, quick, and focused workout that takes a third of the time you usually spend on the treadmill, breaking down why it's effective, the best technique, and two variations of the workout you can get relatively quick benefits from.
Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download
This episode is also available as a blog post: https://supp-up.blog/2018/07/23/workout-edge-20-minutes-of-this-beats-60-minutes-on-the-treadmill/
Meat Eaters vs Vegans, Why You Both Kinda Suck - Episode 16
Episode 16 covers a quick summary about both sides of the argument, why both kind of suck and offers a new, more balanced perspective, then moves onto each point in more detail, discussing different points in relation to the farming industry, hunting, and the business side of things on a corporate level. We'll then wrap things up by discussing critical points that are rarely considered. Keep an open headspace when listening, the point of the podcast isn't to trigger but instead crack this thing wide open for a constructive discussion.
Get your SUPP UP. No Bull Meal Planner here for less than ten bucks - https://supp-up.com/shop/supp-up-no-bull-meal-planner
This episode is also available as a blog post: https://supp-up.blog/2018/11/05/workout-nutrition-diy-meat-eaters-vs-vegans-why-you-both-fuckin-suck/
Up Your Workout Game with Betaine Anhydrous - Episode 15
Episode 14 covers how to up your workout game with Betaine Anhydrous aka TMG, giving you a breakdown of what this powerful supplement is, what it does, and how it helps you perform better in your workouts.
This episode is also available as a blog post: https://supp-up.blog/2020/08/31/workout-nutrition-diy-betaine-anhydrous-benefits-up-your-workout-game/
Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download
Bulletproof Hamstrings - 1 Exercise. - Episode 14
Episode 14 covers 1 simple exercise that'll help you bulletproof your hamstrings, making them more powerful and explosive in movement.
This episode is also available as a blog post: https://supp-up.blog/2018/05/28/workout-edge-get-bulletproof-powerful-and-defined-hamstrings-by-doing-this/
and a video: https://www.youtube.com/watch?v=n0aFEqnw9c0
Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download
Keep Your Hands Up In Boxing – Do This. - Episode 13
Episode 13 cover 3 ways to keep your hands up better in boxing, including a recommended drill that'll increase endurance and lactic acid tolerance in the muscles.
This episode is also available as a blog post: https://supp-up.blog/2020/03/19/workout-edge-keep-your-hands-up-better-in-boxing-do-this/
Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download
5 Solid Pecan Benefits – Episode 12
Episode 12 covers 5 solid pecan benefits including immune system boosting and more. References can be found over at the SUPP UP. blog post link below.
This episode is also available as a blog post: https://supp-up.blog/2020/05/31/clean-snacking-5-solid-pecan-benefits-boost-immune-system-and-curb-cravings/
Get your SUPP UP. nutrition guides over at supp-up.com today.
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
Eat THIS for a Slow Releasing Carb in the Morning - Episode 11
In episode 11, we'll go over how to get a filling breakfast that'll give you energy for the morning - without the crash.
This episode is also available as a blog post: https://supp-up.blog/2018/09/10/breakfast-bites-eat-this-for-a-slow-releasing-carb-in-the-morning/
The BEST, Most Effective Way to Take Creatine - Episode 10
Episode 10 covers the best, most effective way to take creatine and discusses cycling off/on, amount, and frequency.
This episode is also available as a blog post: https://supp-up.blog/2018/05/14/workout-nutrition-diy-the-best-most-effective-way-to-take-creatine/
and a video: https://www.youtube.com/watch?v=-uEItDAmbu8
Get your free workout log here: https://supp-up.com/shop/supp-up-workout-log-free-download
Why Diets Suck - Episode 9
Episode 9 covers why diets suck, alternatives to diets, and the big question that's always on everyone's lips when they think about food.
This episode is also available as a blog post: https://supp-up.blog/2020/01/23/workout-nutrition-diy-why-diets-suck/
and as a video: https://www.youtube.com/watch?v=LIeHlz8N5Js
Fight Fatigue Fast by Adding This to Your Water - Episode 8
Episode 8 covers how to fight fatigue fast, whether you're in the gym or everyday life.
This episode is also available as a blog post: https://supp-up.blog/2018/06/11/workout-nutrition-diy-add-this-to-your-water-and-watch-your-fatigue-drop/
and as a video: https://www.youtube.com/watch?v=a7KcBIuYffA
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
Traumatic Brain Injury (TBI) In Veterans [3 Health Tips] - Episode 7
Episode 7 covers Traumatic Brain Injury in Veterans, including what it is, how it comes about, TBI effects, and good R&R methods for Traumatic Brain Injury and how to protect your brain.
This episode is also available as a blog post: https://supp-up.blog/2020/07/03/supp-up-special-traumatic-brain-injury-tbi-in-veterans-3-health-tips/
and as a video: https://www.youtube.com/watch?v=f5Y4HNWs5LQ
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
Grow Your Stubborn Calves, Here's How - Episode 6
Episode 6 discusses the most effective way to grow calves (with zero equipment) in addition to other important leg muscles in one simple exercise.
This episode is also available as a blog post: https://supp-up.blog/2018/04/09/workout-edge-do-this-and-get-bigger-calves/
and as a video: https://www.youtube.com/watch?v=J37LTrvxets
Vitamin D: How Much To Take, Strength and Health Benefits - Episode 5
Episode 5 goes further than mainstream information on Vitamin D including how much to take and health and strength benefits that go beyond better skin and moods. You can check out the research papers available on the blog version of this podcast episode using the link below.
This episode is also available as a blog post: https://supp-up.blog/2020/10/26/supp-up-special-vitamin-d-health-strength-and-the-correct-way-to-take-it-hint-more-isnt-better/
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
Pull-Ups vs Kipping, The Truth - Episode 4
Episode 4 gives insight into pull-ups vs kipping, the pros and cons of each, and why while there are benefits to both, ultimately there's one that reigns supreme.
This episode is also available as a blog post: https://supp-up.blog/2019/02/11/workout-edge-pull-ups-vs-kipping-the-real-story/
The Best Supplements For Women Who Workout [Top 4] - Episode 3
Episode 3 is a SUPP UP. special in honor of International Women's Day and covers the best supplements for women who workout, including a top 4 list I've tried and tested with clients. They're all easy to find and won't cost you an arm and a leg (or your firstborn).
I'll start off by addressing the fact that there's a surprising lack of research out there when it comes to women who are active in fitness, beyond cardiovascular training, in comparison to research written where the participants were men. This means that women miss the opportunity to be just as well informed as their counterparts.
This episode is also available as a blog post: https://supp-up.blog/2018/04/16/workout-nutrition-diy-women-youll-want-to-take-these-if-you-workout/
and as a video: https://youtu.be/3b_qKBLX0AI
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
The Effects of Beta Alanine on Strength and Power - Episode 2
Episode 2 focuses on what Beta-Alanine is, uses for it, whether you need to cycle on/off of it, the best workout nutrition supplement to take it with, what type of workout it works best in, and the effects it has on strength and power in your workouts overall.
This episode is also available as a blog post: https://supp-up.blog/2018/03/26/workout-nutrition-diy-take-this-and-increase-punching-power/
*Disclaimer: This podcast is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. It is presented for information purposes only. The information outlined herein should not be adopted without a full review of the evidence provided and consultation with a doctor.
Crush Your Conditioning Plateaus - Episode 1
In episode 1, we'll discuss and break down how training plateaus occur in conditioning workouts and provide some simple but effective tactics to break through those plateaus.
This episode is also available as a blog post: https://supp-up.blog/2018/03/12/workout-edge-blast-through-your-conditioning-plateaus-by-mixing-this-into-your-workout-schedule/
And as a video: https://youtu.be/oNJrfa5Rymg