[0:06]
Before we get into today’s episode, this is a competition one.

So if you’ve been listening to the last couple of episodes, you know the drill — two truths and a lie at the end based on exactly what we cover today.

[0:14]
Every correct entry goes into the draw to win my personal £100 supplement stack — the five things I actually use and recommend.

All you need to do is email your answer in, and that gives you another entry into the prize draw running until the end of May. 

[0:27]
There are going to be four random episodes like this between now and the end of May, timed with our 9-year anniversary — each one giving you a chance to enter.

Cutting Through the Noise on Supplements

[0:51]
Today, we’re cutting through the noise on supplements.

Which is quite ironic, considering the prize is a supplement stack.

[1:00]
The supplement industry is worth over £150 billion globally — and it profits from one thing: your confusion.

More bottles, more complexity, more money out of your pocket.

[1:09]
So today, I’m going to break down:

•  What actually works 
•  What’s a complete waste of money 
•  And one thing you should do before buying anything at all 

The Reality of Supplement Marketing

[1:48]
A few days ago, I walked into a supplement store.

It had everything — fat burners, pre-workouts, BCAAs, testosterone boosters, greens powders, detox kits.

[2:17]
Every product promised insane results.

Flashy marketing. Big claims.

But the reality?

Most of them are completely useless. 

[2:42]
What I’ve seen over the years is this:

The more complicated a supplement is, the more exciting it looks.

And the more it’s marketed — often by influencers or big platforms.

[3:13]
The problem is, many of these products don’t actually deliver results — they just sell well.

The Three Categories of Supplements

[4:06]
Most supplements fall into three categories:

1.  Completely useless — no real evidence 
2.  Marginally effective — tiny benefit, not worth the cost 
3.  Evidence-based — proven with consistent results 

[4:45]
The reality?

Most supplements fall into the first two categories.

Very few fall into the third. 

Fix the Basics First

[5:05]
Before even thinking about supplements, you need to fix the basics:

•  Nutrition 
•  Training 
•  Sleep 
•  Consistency 

[5:22]
If your diet is a mess, no supplement will fix it.

If you’re not training properly, no pre-workout will get you results.

If you’re sleeping 5 hours a night, no recovery supplement will help. 

What Actually Works

1️⃣ Protein Powder

[6:53]
Protein powder isn’t essential — but it’s incredibly convenient.

[7:07]
You can get all your protein from whole foods, but when you’re busy, a shake can help you hit your targets more easily.

[7:31]
One scoop gives around 20–30g of protein, it’s quick, portable, and easy to use.

2️⃣ Creatine Monohydrate

[9:07]
Creatine is one of the most researched supplements in history.

[10:03]
It helps your muscles produce energy during high-intensity efforts like lifting weights.

[10:16]
This means:

•  More reps 
•  Slightly heavier lifts 
•  Better recovery 

[10:26]
Over time, that leads to more strength and muscle.

It’s safe, effective, and inexpensive. 

3️⃣ Vitamin D

[11:41]
Most people are deficient in vitamin D — especially if they don’t get enough sunlight.

[12:25]
It supports:

•  Immune function 
•  Bone health 
•  Mood 
•  Recovery 

4️⃣ Magnesium

[13:41]
Magnesium can help with sleep, recovery, and muscle relaxation — particularly if you’re deficient.

[14:17]
If you struggle with sleep or train hard, it may be worth considering.

5️⃣ Omega-3 (Fish Oil)

[15:11]
Omega-3s can support:

•  Heart health 
•  Recovery 
•  Inflammation 

[16:34]
If you’re not eating fatty fish regularly, supplementation can act as an “insurance policy.” 

What You Don’t Need

[18:40]
Here’s what you can confidently skip:

•  BCAAs (if you hit protein targets) 
•  Fat burners 
•  Testosterone boosters 
•  Detox products 
•  Greens powders 

[19:44]
You’re better off eating real food and focusing on the basics. 

The Most Important Step

[17:09]
Before buying any supplement, get a blood test.

[17:22]
This shows what you’re actually deficient in — instead of guessing or relying on marketing.

[17:59]
Then follow professional advice and supplement only what’s needed.

Final Message

[20:04]
People who get results don’t rely on stacks of supplements.

They focus on:

•  Eating enough protein 
•  Training consistently 
•  Sleeping well 
•  Moving daily 

[20:14]
Supplements are just that — supplements.

They’re the icing on the cake, not the foundation.

Competition

[20:27]
Now for today’s competition — two truths and one lie:

[20:31]

1. Creatine is the most researched supplement and improves strength, muscle mass, and recovery 
2. BCAAs are worth taking even if you hit your protein target 
3. Getting a blood test is more useful than relying on supplement recommendations 

[21:00]
Which one is the lie?

[21:01]
Email your answer (just the number + your name) to podcast@rntfitness.com
.

[21:07]
You’ll be entered into the draw to win a personalised £100 supplement stack.

Winner announced at the end of May. 

Next steps:

1.  Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
   
   
2.  Find out if you’re ready for a transformation at https://www.rntfitness.com/transform