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.

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.

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/

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/

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/

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/

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/

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/

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

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