SUPP UP.®

SUPP UP.

If you know how to fuel and train your body, where you are matters less.™ 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

  1. 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

    23 min

  2. 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/

    12 min

  3. 05/05/2025

    Speed Up Injury Recovery [Here's How] - Episode 32

    Episode 32 covers a simple way to speed up injury recovery while mitigating muscle stiffness and mobility issues, increasing your chances of getting back to the gym healthy and healed. 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: Williams, S. et al. 2012. [Online]. Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for its Effectiveness. Journal of Sports Medicine. 42(2), 153–164. Available from: https://doi.org/10.2165%2F11594960-000000000-00000

    7 min

  4. 02/24/2025

    Creatine Isn’t Just For the Gym [Here’s Why] - Episode 31

    Episode 31 covers how the benefits of creatine go beyond the gym and muscle gain. In particular, we cover the effects of creatine on sleep disorders, depression, and more, all with research to back things up. The research mentioned in this episode is 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. Check out Podcast Episode 16 - Meat Eaters vs Vegans, Why You Both Kinda Suck. Check out Podcast Episode 29 - THIS is Better Than Caffeine for Workouts.

    16 min

  5. 01/20/2025

    Crush Leg Day with The Trap Bar. [Here’s How] - Episode 30

    Episode 30 covers how to knock out your squats and deadlifts in one movement with the trap bar, and the added benefits of using the trap bar beyond strength gains. This episode is also available as a blog post here. Get your free workout log - click here.

    8 min

  6. 01/08/2025

    Replace Caffeine with THESE During Workouts - Episode 29

    Episode 29 covers two supplements that give caffeine a run for its money when it comes to being an effective pre-workout supplement - all without the post-caffeine "crash". The research mentioned in this episode is available on the blog link below under. This episode is also available as a blog post here. Get your free workout log - click here.

    8 min

  7. 08/14/2024

    Ditch the Smart Watch and Fitness Tracker. [Here’s Why] - Episode 28

    Episode 28 covers why smart watches and fitness trackers aren't an accurate way to measure energy expenditure. We discuss skewed research in the name of corporate profit, METs, exercise intensity, and the importance of stripping away the inessential, with easy ways to determine exercise intensity without the use of fitness trackers and smart watches. The research mentioned in this episode is available below under 'References'. This episode is also available as a blog post here. Get your free workout log - click here. References Düking, P., Giessing, L., Frenkel, M. O., Koehler, K., Holmberg, H. C., & Sperlich, B. 2020. Wrist-Worn Wearables for Monitoring Heart Rate and Energy Expenditure While Sitting or Performing Light-to-Vigorous Physical Activity: Validation Study. JMIR mHealth and uHealth. 8(5), e16716. Available from: https://doi.org/10.2196/16716 Harvard T.H. Chan School of Public Health. 2020. Measuring Physical Activity. The Nutrition Source. [Online]. Available from: https://www.hsph.harvard.edu/nutritionsource/mets-activity-table/ Trail Runner. 2019. Why You Should Be Skeptical About Your Wrist-Based Heart Rate. [Online]. Available from: https://trailrunnermag.com/training/why-you-should-be-skeptical-about-your-wrist-based-heart-rate.html

    14 min

  8. 06/22/2024

    Maximum Fat Loss Efficiency, A Study - Episode 27

    Episode 27 covers how how one study teaches another way to achieve maximum fat loss efficiency the smart way and no - it's not just what you eat. We talk through the methodology and results, what the results mean, effective solutions, and a takeaway message so you can get started with shredding fat effectively today. This episode is also available as a blog post - get the research ⁠here⁠. Get your free workout log - ⁠click here⁠.

    7 min
See All (33)

About

If you know how to fuel and train your body, where you are matters less.™ 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

Information

  • Creator
    SUPP UP.
  • Years Active
    2023 - 2025
  • Episodes
    33
  • Rating
    Explicit
  • Copyright
    © SUPP UP.
  • Show Website
    SUPP UP.®