Creatine Before vs After Workouts, Stretching Overrated, Caffeine Placebo w. John Fawkes (ep 39)

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Key Information

Stretching is overrated

Stretching before a workout may not improve performance or prevent injuries. Listening to loud music could be more effective.

Creatine is highly effective

Creatine is a supplement that can boost muscle growth and strength. Taking 5g twice a day with sugar can enhance its absorption.

Caffeine can interfere with creatine

Caffeine is a stimulant that can improve alertness and energy. However, it can also reduce the benefits of creatine by competing for the same receptors.

Glycemic index varies with temperature

Glycemic index is a measure of how fast a food raises blood sugar levels. Hot foods have a higher glycemic index than cool foods, which can affect insulin sensitivity and fat storage.

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This episode with John Fawkes is all about optimizing fitness.  John and I discuss simple fitness hacks that can boost your workout results and the overall mind-body connection.

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About John Fawkes

John Fawkes is a Los Angeles-based health and physique coach who helps people simultaneously build muscle and get leaner, while also living a healthier lifestyle.  He has certifications from Precision Nutrition and the NSCA.  John is the owner of and managing editor at The Unwinder.

Topics Discussed

  • Managing Editor of
  • Certified Personal Trainer
  • Stretching overrated
  • Listening to Loud music could be as effective as warming up
  • Pre-Workout protein
  • Caffeine as a pre-workout
  • The volume of training is the impetus of muscle growth
  • Creatine 5g 2x/day is highly effective
  • Creatine absorbs post-workout + sugar
  • Caffeine can interfere w. Absorption of creatine
  • Vitamin D3, Fish oil, Zinc,
  • Zinc taste test
  • Magnesium glycinate, Mg Threonate
  • Must test
  • Daylio app
  • Importance of Journaling
  • Most people not eating enough protein during breakfast.. leads to overeating in the day.
  • 26 mins – Breakfast rant
  • Fasting
  • The post-workout Feeding window is longer than most people think
  • Glycemic Index
  • Hot foods have a higher GI than cool foods
  • Lumen

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Erik Abramowitz is a certified Nutritional Therapy Practitioner (NTP), Naturopathic Doctoral student, health coach, and father. He is the primary content creator for and the host of the Holistic Nootropics Podcast.

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