4 Supplements You (Might) Actually Need

I’ve talked about supplements before. We might need them.

They can be that cherry on top of what we’re already doing with our diet and training routine. I think I referenced this in my episode where I talked about four questions that you can use to weed through the bullshit…It’s in episode twelve, if you haven’t checked it out, I would definitely recommend it!

If you prefer to listen to this, instead of read, you can check it out on episode fourteen of the Fuel Your Freedom podcast!

E032 | What is Your Pre-Workout Routine? Fuel Your Freedom

We should strive to get the absolute most out of our training sessions. And, while I’ve talked about having a great program, making sure you’re working within your movement capabilities, and other factors, I have yet to touch on one variable: the pre-training routine. For me this includes three things: fuel, a goal, and getting in the zone. Let’s dive in.Are you lost in the traditional fitness world of eating bland, meal-prepped meals, after you finish workouts that make you so sore you can't walk for days, and scrutinizing your body in every mirror that you walk past? Do you feel like your fitness journey is a constant battle of running yourself into the ground, but never making progress toward your goals? This podcast is for you. It's time to break the cycle and find what truly works for you. It's time to find a better way. It's time to fuel your freedom.Whether you've been training for years or are looking to take the first steps in your health and fitness journey, they show will fuel your body, mind, and soul to break free from what we've heard in the past and find YOUR version of health and fitness – one that works for YOU.If any of all of this sounds familiar, this podcast is for you. It's time to break the cycle and find what truly works. It's time to find a better way. It's time to fuel your freedom.Follow Me:www.coachemilymeyer.comFacebook: http://www.facebook.com/coachemilymeyerInstagram: http://www.instagram.com/coachemilymeyerPodcast: http://www.fuelyourfreedom.buzzsprout.com Support with a Coffee: http://www.ko-fi.com/coachemilymeyer  Music Credit:Carefree by Kevin MacLeodLink: https://incompetech.filmmusic.io/song/3476-carefreeLicense: http://creativecommons.org/licenses/by/4.0/
  1. E032 | What is Your Pre-Workout Routine?
  2. E032 | You Are More Than Excuses
  3. E031 | 8 Things You Need to STOP Doing to Lose Weight
  4. E030 | 4 Ways to Select Proper Weight
  5. E029 | A Note from Me to You

Anyway, there are a lot of bullshit supplements out there that we do NOT need. These days, I’d be hard-pressed to scroll through Instagram, Facebook, Twitter, or really any other social media for more than a few minutes without seeing an ad for Herbalife, Isagenix, Beachbody, Thrive, or any number of multi-level marketing, supplement companies. Each one claiming to be “the next big thing” that will “transform your life” and help you reach your fitness goals.

These posts often annoy, and even frustrate me because they attribute a person’s success to a product. The product didn’t lose the weight or hit a PR in your squat. You did that. You. Not a shake or pill or magic drink.

It’s no secret that when you make a monetary investment, you’re more likely to stick to a goal. This is a major reason why people hire coaches and trainers.

It’s not always that they need to learn new information and workouts, but that they need an accountability check. The act of checking in with a trainer and knowing there’s someone there who is looking out for you makes you more likely to adhere to a workout program.

These companies and the trainers who promote them create this accountability. You don’t want to waste your investment. In addition to adding a shake or pill into your day, you also drink more water and prep your meals. You start a workout routine and make sure you stick to it. Over time, you see progress.

Wow, you think, these shakes are incredible.

But it’s not the shakes, pills, or supplements. What these products and companies do well is draw attention to other habits that may be holding you back from reaching a fitness goal. You changed your eating habits, water intake, workout routine, perhaps even increased your sleep and decreased your stress levels. And yet, the supplement must be the cause!

No, no, no. The supplement didn’t do this. You did this. You set a goal, committed to it, and made it happen.

But these companies often lead you down a path to give away that success and hard work. Instead of owning it for yourself, you say that the product made you successful. That the product and the service was the cause of your results.

Wrong, wrong, wrong. I absolutely cannot STAND that this happens. Not to mention the entire multi-level marketing structure is flawed in to many other ways – I’ll save that rant for another day because I’m already seeing myself get off track with that in mind. Back to the supplements.

It’s not that I don’t believe in supplements; I do believe that you should have a diet worth supplementing before you spend money on the extras. Make sure you’re eating 80/20 whole, nutrient-dense foods. Make sure you’re drinking your half to full bodyweight in ounces of water throughout the day. Make sure you’re exercising at a moderate to high intensity 3-5 days per week. Then, look at supplements to help give you the extra edge in your fitness journey.

So, what supplements might you want to look into? Let’s check them out!

Disclaimer: I can’t give you specific recommendations, because I don’t know YOU. Hire a coach, work with a certified professional, or ask a medical professional for specific advice if you’re looking for more information about you, specifically.

Protein Powder

I would love to say I get all of my protein from whole food sources, but that’s just not the case. Sure, there’s a cost component to it, but also just a prep component and a preference. On days I lift, and some days I run as well, I’ll usually toss a shake into my daily intake! I’ll use 1-2 scoops of protein to make sure that I’m hitting my protein goal for the day.


I eat a diet that is full of colorful veggies, but I like to make sure I’m getting all the vitamins I need each day. I supplement with a multivitamin that we have formulated for our members at Unity. It’s truly one of the most comprehensive and inclusive multivitamins that I’ve had and I feel a noticeable difference when I’m supplementing consistently vs. when I’m not taking it regularly.

Vitamin D

From October-May, because living in Wisconsin, even if I did spend enough time outside with my skin exposed to the sun, it’s not strong enough to synthesize adequate vitamin D. So, it’s on my supplementation list year-round, for the most part. There’s been some neat research related to coronavirus and increased intake of vitamin D as well.

Fish oil

I do enjoy eating fish, but I do not buy or make it nearly often enough so I choose to supplement with fish oil daily. Supplementing with fish oil ensures that I have a good intake of omega 3’s which help with lowering blood pressure, slow the development of plaque in the arteries, and reduce triglycerides.

Note: For all supplements, consult a physician or dietician who knows about you and your medical history before taking them. I cannot advise on dosage and specifics because I don’t know you and/or it’s outside my scope of practice.

There you have it – Four supplements that you might actually need. This isn’t a comprehensive list. I’ve definitely used other supplements in the past as needed; elderberry and iron are two examples. But these four are a starting point. Begin there, then reassess as needed to see what else you might have to add into your intake.


What are you currently supplementing with? It’s time to take inventory. Is it for good reason? Are they helping you? Have been you seeing results from them? Of course, I’m not saying you have to toss anything that doesn’t fall into these four categories, but this may be a good place to start if you’re looking to save money on not repurchasing supplements. Take time this week to take inventory and clean out the cabinet. Use what works and what you need. Use up and don’t repurchase, or toss, supplements if they are not working, harming, or expired.

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