More Questions: Supplements and movement

Got another question, and another answer!

Fantastic. I’m considering doing equipment free bodyweight training and being active instead of those draining infrequent sessions. Everybody has 45 minutes a day for “activity”. You don’t mention supplements. I became kind of mentally dependent on creatine 5g/day and would like to drop it, the fear of missing out is there although there is not much evidence it “works” for me. Anyway, you found a nice balance. Is it 3 workouts plus 6 “moving” or 3 plus 3 equals 6?

Thanks Ondřej! Really quickly: just because I’ve switched to bodyweight training in my own life does NOT mean that I don’t see value in HIT or infrequent/intense workouts. They’re great: wonderful for creating stimuli that results in health outcomes. If your goal is skill-based, you’ll need more practice, period. I’ve previously discussed how to combine HIT & movement skill work if you’d like to do such a thing here and here.


As far as supplements, I take a probiotic and fish oil sporadically. If I was to wager it would be 4 to 5 days per week. Again, no worry about missing out, though I know EXACTLY where you are coming from! Why those supplements? They’re what I recommend all of my clients take, if not daily, on a regular basis.

The only “supplement” I take daily is MCT/C8 oil in the morning with my coffee. I’ve never tested my blood ketones, so I don’t have a “target range” for anything. This is based on what Paul Jaminet has noted for raising HDL, though my HDL last time was 79, so I don’t really need it for that either.

That said there is certainly a cognitive effect after having been away from the MCT’s for a while that quickly becomes the norm. I use it “daily” roughly 60% of the year, if I was to estimate.


So in regards to my schedule, I tend to to “3+3” days per week. There have been days that I can manage, through the grace of whatever deity you’re currently praying to, to get a morning “workout” and an afternoon “movement” session, but they’re exceedingly rare. Instead what tends to happen is I rip out a morning “handstand” session between clients and then do my “workout” at home. Normally the handstands are the warmup for the workout but you’ve got to be flexible.

I don’t find that the movement sessions, if planned right, impede progress. If anything, the movement feels good in the face of any soreness I may have from my workout. This is also on top of any minor “movement goals” I have like “hang 7 minutes a day” or “backbend 5 minutes a day” that I can just shove into my training day.

4 thoughts on “More Questions: Supplements and movement

  1. Digging the spur of new posts/responses (very informative stuff)! Just a quick clarification: when you say “cognitive effect” are you referring to the psychological ‘dependence’ or an actual cognitive boost from the MCTs?

    1. Lenny,

      Glad you like the format!

      To your question, it’s mostly the cognitive boost that MCTs provide. And it seems to be a short-lived noticed effect. But it lets me “deepen” the fast, so there’s that.

      Again, not to worried about it, thus why it’s not a year-round thing.

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