SUPP UP.® Podcast

SUPP UP.

If you know how to fuel and train your body, where you are matters less.™ SUPP UP. was forged in the field to solve one problem: how do you stay lean, strong, and mission-ready when your environment is working against you? This podcast brings that same no-bull approach to the table. Hosted by Sol, this is whole food nutrition and training without the fluff - and without the industries that profit from keeping you dependent on them. Expect evidence-based guidance, honest talk about the health and fitness business, and practical protocols Have a question? Send a message at PR@supp-up.com

  1. Oct 17

    Active Recovery vs Full Rest: How to Read Your Body's Signals - Episode 40

    Active recovery vs full rest. Last week I did a 50 minute weighted endurance session with no rest periods: 20kg vest, 50 pull-ups, 150 pushups and 150 abs with an additional 50 finisher pull-ups (AMRAP), as few sets as possible). The most important part of that training week wasn't the workout. It was the day after it, where I didn't train at all, deliberately skipping the active recovery session I normally rely on. This episode is about the decision: how to tell the difference between a day you should move and a day you should load up on food, sleep an extra hour, and sit down. Recovering from training is a skill, same as training itself, and the skill is reading signals. In this episode: THE SETUP: the weighted endurance session, and the judgment call on when to stop THE SIGNAL: the three things I check after a heavy session, and the difference between normal overload fatigue and fatigue that transfers into a mental state THE TWO RECOVERY DAYS: active recovery vs full rest, what each actually does, and why they're not interchangeable THE VERDICT: why I chose full rest, and what the next day told me The full endurance session - the structure, the sets, every variation - is in the No Bull Gym In A Bag Workout guide and the SUPP UP. workouts over on the official website. The thinking behind the recovery, you get here for free. New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™ 🎒 Get the field guides ($30-$75): https://supp-up.com/shop?category=Field+Guides+%28All%29 Train anywhere travel workouts ($15-$25): https://supp-up.com/shop?category=Workouts Pain fix routines for back and joint pain ($15): https://supp-up.com/shop?category=Pain+Fix+Routines Free workout log: https://supp-up.com/shop/supp-up-workout-log-free-download COMPLETE Travel System ($247): https://supp-up.com/shop/supp-up-complete-travel-system ESSENTIALS Travel System ($147): https://supp-up.com/shop/supp-up-no-bull-nutrition-and-fitness-travel-bundle-digital Burke, L. M., et al. 2017. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5), 1055–1067. https://doi.org/10.1152/japplphysiol.00860.2016 Dupuy, O., et al. 2018. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403 Guo, J., et al. 2017. Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8, 747. https://doi.org/10.3389/fphys.2017.00747 Kerksick, C. M., et al. 2017. International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4 Kreher, J. B., & Schwartz, J. B. 2012. Overtraining syndrome: a practical guide. Sports Health, 4(2), 128–138. https://doi.org/10.1177/1941738111434406 Mah, C. D., et al. 2011. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132 Mountjoy, M., et al. 2023. International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57:1073–1098. https://doi.org/10.1136/bjsports-2023-106994 O'Donnell, S., et al. 2018. From pillow to podium: a review on understanding sleep for elite athletes. Nature and Science of Sleep, 10, 243–253. https://doi.org/10.2147/NSS.S158598 Vitale, K. C., et al. 2019. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International Journal of Sports Medicine, 40(8), 535–543. https://doi.org/10.1055/a-0905-3103 #suppuptraining #activerecovery #domsprevention #restday #recovery

  2. Oct 10

    Progressive Overload Without a Gym: Loading the Weighted Vest - Episode 39

    Progressive overload without a gym. Over a decade knowing the same workout - but it hadn't been in my rotation for over a year. One decision brought it back and made it brand new: a 10kg weighted vest. This episode is not a product review. It's the thinking behind the load: when you're ready to add weight, how to pick the amount, and why the answer to "my bodyweight workout stopped working" is rarely more commercial gym equipment. In this episode: THE CLASSIC: the military PT 1-10-1 pyramid, and what 13 years of iteration changed THE LOAD DECISION: distribution, accumulation velocity, and earning the right to load EXECUTION: the honest feedback - timings, which level starts to suck, and what the vest did to my breathing THE PROGRESSION LOGIC: rotating weighted and unweighted, plus the free upgrades to exhaust before you spend a penny. TIMESTAMPS: 0:44 THE CLASSIC 1:51 THE LOAD DECISION 3:22 EXECUTION 5:13 THE PROGRESSION LOGIC New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™ Intra-workout nutrition: https://supp-up.blog/2019/04/09/workout-nutrition-diy-the-best-damn-intra-workout-shake-youll-ever-have/ Pre-workout nutrition: https://supp-up.blog/2019/06/10/workout-nutrition-diy-stop-overpaying-for-pre-workout-do-this-instead/ 🎒 Get the field guides: https://supp-up.com/shop?category=Field+Guides+%28All%29 Use the train anywhere travel workouts: https://supp-up.com/shop?category=Workouts Free workout log: https://supp-up.com/shop/supp-up-workout-log-free-download Get the COMPLETE Travel System: https://supp-up.com/shop/supp-up-complete-travel-system Get the ESSENTIALS Travel System: https://supp-up.com/shop/supp-up-no-bull-nutrition-and-fitness-travel-bundle-digital #suppuptraining #progressiveoverload #weightedvest #workout #gymtips

  3. Oct 1

    The Gym Model That Profits From Your Absence - Episode 38

    One of the cheapest gym memberships in the America operates on a simple premise: the building was never designed for everyone to show up. Around 67% of gym members rarely or never use their memberships. What stops you from quitting when the price is $15 a month? The answer is in the terms nobody reads, the billing nobody changes, and the promise you made to yourself in January. Then the counter-move: training at home with minimal equipment, and the arithmetic of stopping the rent forever. This episode breaks down the gym business model as reported by the cited sources, and what self-reliance actually requires. SOURCES:GymDesk. Gym Membership Statistics (September 2026). https://gymdesk.com/blog/gym-membership-statisticsPlanet Fitness. Classic Membership pricing. https://www.planetfitness.com/Planet Fitness. Customer Service and FAQ (commitment and cancellation terms). https://www.planetfitness.com/about-planet-fitness/customer-serviceSherwood News. 2024. Planet Fitness' business only works out if its members don't. https://sherwood.news/business/planet-fitnesss-membership-gym-cancellation Tap Here for Field guides and workouts from $15 No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™

  4. Sep 25

    6 Tricks on Every Supplement Label - Episode 37

    A protein powder advertised 40 grams of protein per serving. When lawyers tested it: 19.4. Half the label. And here's the kicker - what they did wasn't even clearly illegal. The FDA expects protein labels to reflect actual protein, the regulations permit something looser, and an entire industry grew in that gap. This episode names zero companies and hands you something better: the six tricks on every supplement label, and the 5-move check that makes you untouchable in any shop aisle.In this episode: THE ISSUE: proprietary blends, amino spiking, serving-size games, "clinically studied," fairy dusting, and certification. theater.THE FIX: the five-move, ninety-second label audit.FIELD MANUAL: snacks with no kitchen, no oven, no equipment.THE DEBRIEF: the label is a negotiation. Flip the container.SOURCES:Forbes. 2015. Lawsuits Say Protein Powders Lack Protein, Ripping Off Athletes. https://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/ClassAction.org. Amino Spiking Lawsuit Investigation.https://www.classaction.org/amino-spiking-lawsuitCarlton Fields. 2018. Food for Thought: Plaintiff's Claim Still HasSome Muscle. https://www.carltonfields.com/insights/publications/2018/food-for-thought-plaintiff-s-claim-still-has-someNutritional Outlook. Protein Products Vulnerable to Amino AcidSpiking.https://www.nutritionaloutlook.com/view/protein-products-vulnerable-amino-acid-spikingCouncil for Responsible Nutrition. Guidelines for Labeling of Protein in Dietary Supplements.https://www.crnusa.org/regulation-legislation/self-regulation/crn-guidelines-labeling-protein-dietary-supplements-andFDA. Industry Resources on the Changes to the Nutrition Facts Label.https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/industry-resources-changes-nutrition-facts-labelNOTE: allegations from pending and historical litigation, presented as such. Nothing here has been proven as fraud in court; the regulatory gap is the story.Field guides and protocols: https://supp-up.com/shopNew episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™#SUPPUP #supplements #proteinpowder #nutrition

  5. Sep 17

    The Subscription Treadmill - Episode 36

    One problem. One counter-protocol. One field manual. $75 a week for a "custom" meal plan. You follow it for a few weeks, and then you buy it again. Forever. At what point do we admit the plan was never designed to make you independent? The subscription is the business model. Your dependence is the product. Then the part that actually matters: the three rules that make any meal plan optional...protein anchors, volume vegetables, carbs as an activity lever...and how they survive hotel rooms, aparthotels, night shifts, and the protein bar aisle.  In this episode: THE ISSUE: The dependency economy - meal plans, coaching apps, meal kits, and the influencer whose real product is next quarter's program. THE FIX: Own the system once. The counter-protocol that makes the $75 PDF decoration. FIELD MANUAL: The protein bar markup. Reading protein per dollar like a financial statement  THE TAKEAWAY: Independence is a one-time purchase. Dependence is a subscription. This is a commentary episode - argument and lived experience, no companies named, no studies cited. Shop the SUPP UP. field guides New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™

  6. Sep 11

    Food is Obsolete? - Episode 35

    One concerning issue. One counter-protocol. One field manual. A "complete nutrition" company whose ads were banned by UK regulators for misleading claims. A consumer safety lab that tested 23 protein powders and flagged theirs among the 2 to avoid - 6.3 micrograms of lead per serving, 9.2 of cadmium, and no answer when asked about it beforehand. Class actions, now pending. A fair hearing for their side, because you deserve the whole picture. And then the part that actually matters: how to never need them - the economics, the satiety science, and why diversification is eating advice, not just investing advice. In this episode: THE ISSUE: Huel, the banned ads, the Consumer Reports findings, and the question they never answeredTHE FIX: why whole food beats the scoop on cost, satiety, and supply-chain riskFIELD MANUAL: are fruit & vegetable supplements worth a damn?THE DEBRIEF: the takeaway and next week's issue Sources: Consumer Reports (Oct 2025): https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640  NPR: https://www.npr.org/2025/10/16/nx-s1-5576294/protein-powder-lead-consumer-reports  ASA ruling (Feb 2023): https://www.asa.org.uk/rulings/huel-ltd-g22-1169110-huel-ltd.html  BBC News: https://www.bbc.com/news/business-64637704  Vox: https://www.vox.com/future-perfect/465552/protein-powder-lead-poisoning-fda-supplements-consumer-reports  Huel's response: https://huel.com/pages/heavy-metals-in-protein-powders Shop the SUPP UP. field guides New episodes weekly. No bull, no sponsors, and nothing to sell you but your own capability. If you know how to fuel and train your body, where you are matters less.™

  7. 08/23/2025

    Build Muscle as You Age [Here's How]. - Episode 34

    Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here. Get your free workout log here. References: Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.xSchoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764

  8. 06/30/2025

    Post-Workout Mineral Replenishment - It's Important [Here's Why]. - Episode 33

    Episode 33 covers how mineral depletion occurs during workouts, the importance of mineral replenishment post workout, two key minerals that mitigate depletion (zinc and magnesium), and how to test if you're deficient in both minerals. It then covers the most effective way to replenish minerals, and finishes with a key take home message. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post. This episode is available as a blog post here. Get your free workout log - click here. References: Brilla, L.R. and Conte, V. 2000. Effects of a Novel Zinc-Magnesium Formulation on Hormones and Strength. Journal of Exercise Physiology Online. 3(4), pp. 26-36. Available from: https://www.asep.org/asep/asep/BrillaV2.PDF Chen Yang, Zhu Daoping, Xiong Xiaoping, Liu Jing & Zhang Chenglong. 2020. Magnesium oil enriched transdermal nanogel of methotrexate for improved arthritic joint mobility, repair, and reduced inflammation. Journal of Microencapsulation. 37(1), pp. 77-90. Available from https://doi.org/10.1080/02652048.2019.1694086 Dolati, S., Rikhtegar, R., Mehdizadeh, A. et al. 2020. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res. 196, 375–383. Available from: https://doi.org/10.1007/s12011-019-01931-z Kalman, D. 2012. The Research Process: The Case of the Negative Research Study. Neutraceuticals World. Available from: https://www.nutraceuticalsworld.com/issues/2012-12/view_columns/the-research-process-the-case-of-the-negative-research-study/

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About

If you know how to fuel and train your body, where you are matters less.™ SUPP UP. was forged in the field to solve one problem: how do you stay lean, strong, and mission-ready when your environment is working against you? This podcast brings that same no-bull approach to the table. Hosted by Sol, this is whole food nutrition and training without the fluff - and without the industries that profit from keeping you dependent on them. Expect evidence-based guidance, honest talk about the health and fitness business, and practical protocols Have a question? Send a message at PR@supp-up.com

Information

  • Creator
    SUPP UP.
  • Years Active
    2023 - 2026
  • Episodes
    39
  • Rating
    Clean
  • Copyright
    © SUPP UP.
  • Show Website
    SUPP UP.® Podcast