Supplements I Regret Taking (and What I’d Do Now)

Mike's regrettable experience with creatine ethyl ester led him to emphasize that if a creatine product doesn't produce noticeable performance improvements, it's likely ineffective. The ethyl ester form was designed to bypass the creatine transporter by being more fat-soluble, but the acidic environment of the stomach breaks it down so quickly that the intact molecule never reaches the blood. Monohydrate, on the other hand,<｜image｜> has been used for decades and has mountains of evidence for increasing intramuscular phosphocreatine stores, improving high-intensity exercise performance, and enhancing muscle gains. It is also extremely affordable and readily available. Mike's advice boils down to: don't overthink creatine; grandma had it right with the basic powder.

Mike dismisses non-stimulant fat burners as weak and useless, noting that the true drivers of fat loss are caloric restriction and increasing daily energy expenditure through walking. He points out that even with a cocktail of berberine, capsaicin, and green tea extract, the effect is so tiny that you'd never notice it. In contrast, purposeful walking boosts calorie burn without increasing hunger or fatigue the way intense cardio might. Pairing that with a well-designed calorie deficit (he mentions using the RP Diet Coach app as a tool) is the reliable method. He briefly mentions that serious pharmaceutical options like tirzepatide (a GLP-1 agonist) are 'the holy grail' but cautions against casual use, preferring lifestyle methods for most people.

Mike acknowledges that despite his regret, leucine supplementation can have a legitimate role when protein quality is low. He explains that many incomplete or plant-based proteins are low in leucine, and without reaching the leucine threshold (~3 g per meal), muscle protein synthesis may not be fully activated. By adding 3 g of leucine to such meals, one can theoretically convert a suboptimal anabolic signal into a robust one. He does not recommend it for anyone eating high-quality protein because they already get plenty. He warns of the misery of drinking leucine — it forms clumps, tastes awful, and can be a daily annoyance. For those who can't stand it, simply switching to a higher-quality protein source is a better solution.

Mike admits he was a 'casein addict' convinced of its pre-bed magic. Through experience and reflection, he realized that the anabolic benefit of slow-digesting protein overnight is not exclusive to casein; Greek yogurt, cottage cheese, or lean beef provide comparable effects. He still values casein for its convenience and unique texture, especially as a pudding when cutting calories, but he no longer treats it as a non-negotiable performance-enhancing ritual. The shift from 'magic bed things' to just another protein option is a relief that simplifies his routine. He recommends Transparent Labs' casein-whey blend for those who enjoy the flavor, but acknowledges it's not necessary.

Mike draws from his vast experience with all grades of whey protein. He notes that many people abandon whey completely after a bad experience with cheap concentrate, assuming they can't handle any whey. He passionately argues that they might be wrong: the culprit is often the 'extra gunk' in concentrate — lactose, fats, and other milk residues. Isolate removes most of those, hydrolyzed whey undergoes enzymatic breakdown that further reduces allergenicity, and BLG (beta-lactoglobulin) is a specific whey fraction that is exceptionally pure and tolerable. He recommends that anyone who thinks they cannot use whey should try BLG or hydrolysate to see if they can get the benefits of a high-quality, rapid-digesting protein. For himself, he typically uses a whey isolate from reputable brands, or Genius brand BLG when budget allows.

Mike tried creatine ethyl ester and felt zero effects — no improvement in reps or strength, unlike regular creatine. The science shows that in the stomach's acidic environment, ethyl ester rapidly degrades into creatinine, which is then excreted. So despite the clever lipid-solubility design, it never reaches muscle cells intact. He stresses that the most well-researched, effective, and cheapest form is plain creatine monohydrate, which has decades of safety and efficacy data. He now views any deviation from monohydrate as a marketing gimmick and a waste of money.

Mike tried several non-stim fat burners during his early training days and saw zero additional fat loss during a dedicated fat-loss phase — he couldn't tell any difference despite paying close attention. He points out that while individual ingredients like berberine (AMPK activation), capsaicin (thermogenesis), and green tea extract (catechins) have mechanistic support, the doses in commercial products are so low that even stacked together they produce effects that are 'way below noticeable'. He humorously notes that unless you're looking for a purely hypothetical, mathematically undetectable edge, these products are a waste of money. The real difference-makers are a sustained calorie deficit and high daily step count. He also name-drops GLP-1 agonists (tirzepatide, retatrutide) as truly effective pharmaceutical tools, but cautions with his signature self-deprecating humor about becoming a 'walking pharmacy'.

Mike describes leucine powder as 'the worst thing in the world' — it doesn't dissolve, floats on top of shakes, and tastes awful. He took it with multiple meals hoping to maximize muscle growth, but eventually realized that if your diet already includes high-quality proteins that contain adequate leucine, the supplemental powder adds zero benefit. However, he notes that for individuals eating mainly plant-based or lower-quality proteins that are often low in leucine, adding 3 grams of leucine to each meal could meaningfully boost muscle protein synthesis, making it a reasonable strategy for that niche. For himself, he now simply eats complete proteins and has abandoned leucine powder entirely, expressing relief.

Mike loved casein and still uses it, but he regrets the years he thought it was absolutely necessary for 'magic bed things' — his joke about believing it would transform his sleep-time anabolism. He explains that while casein is a high-quality, slow-digesting protein that keeps you full longer and titrates amino acids into the bloodstream, foods like Greek yogurt or lean meat provide similar benefits. He now sees casein as a convenience product, especially useful when you need a quick, portable protein before a long meal gap, but not as a unique anabolic catalyst. He also offers a practical tip: making casein into a pudding (instead of a shake) prevents nighttime bathroom trips and tastes good, making it a valuable diet food. He no longer feels compelled to ingest casein pre-bed; he'll often choose a protein bar, yogurt, or meat instead.

Mike recounts using various whey products, from a cheap brand that was later sued for lacking protein, to Optimum Nutrition's Platinum Hydroway. He found that concentrate 'worked just fine' for him personally, but the milky thickness bothered him during workouts, and he knows that for many people with lactose intolerance or dairy sensitivity, concentrate is a disaster — he vividly states 'you will consume it and then it will 30 minutes later come out of your asshole'. He advocates that if you suspect whey intolerance, don't write off all whey; instead try whey hydrolysate or beta-lactoglobulin (BLG) protein, which are so pure that even previously sensitive individuals often tolerate them perfectly. These are higher-cost options, but they allow those people to benefit from a top-quality protein without digestive misery. For himself, he now uses a whey isolate from various reputable brands or splurges on BLG when affordable.