The Truth About Supplements, Steps, and Recovery — Former Athlete Society Q&A
I break down the five questions every former athlete asks: from citrus bergamot and carb cycling to NEAT, hydration, and recovery tools. Real strategies, science-backed answers, and structure for those rebuilding performance after sport.
Welcome back to another Former Athlete Society Q&A where we help former competitors rebuild structure, reclaim their athletic edge, and reignite their performance potential.
In this episode, I break down five of the most common questions I’ve received from our Former Athlete Society members, ranging from supplement protocols to recovery tools, fat loss strategies, and conditioning hacks. If you’ve been struggling to find your rhythm again, this one’s for you.
That’s why the Former Athlete Society exists, to help you keep performance, health, and vitality at the center of a busy life.
Here’s what I'm covering...
1. Citrus Bergamot — The Natural Lipid Solution
In this segment, I discuss one of my go-to natural supplements for cardiovascular health — citrus bergamot. I explain how it’s backed by research to improve lipid profiles, lower LDL, and raise HDL without the harsh side effects of traditional statins. For the former athlete balancing training and long-term health, this becomes a simple, low-risk addition with high returns.
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2. Carb Cycling for Sustainable Muscle Growth
Carb cycling isn’t new, but I break down how to make it practical. I walk through how former athletes can structure high and low days to fuel intense training sessions while still managing body fat. My philosophy is simple: cycle intelligently, adjust gradually, and track how your body responds over weeks, not days.
3. The Real Power of NEAT and Steps
In one of the most overlooked yet powerful sections, I explain the critical role of NEAT (Non-Exercise Activity Thermogenesis) your daily movement outside the gym. I share my 15,000–20,000 daily step targets and how simple walking, rucking, or incline treadmill work contributes more to body recomposition than most cardio machines ever will.
4. Water Type Myths — Distilled, Alkaline, or Tap?
Forget the hype, hydration is about consistency, not branding. I clarify why water type (distilled, alkaline, pH-balanced) makes minimal difference to performance or recovery. Instead, I tend to focus on proper hydration volume, electrolyte intake, and behavioral consistency that actually moves the needle.
5. Trigger Point Therapy & Recovery Tools
Finally, I share my simple recovery system built around accessible tools like lacrosse balls and Kelly Starrett’s SuperNova. My emphasis: short, consistent sessions matter more than fancy gadgets. This is recovery for real athletes, not influencers.
All of These Questions were Answered!
During our LIVE YouTube Q&A Session but you MUST be a member to access the exclusive behind the scenes content and information!
Join the Society to WatchClosing Thoughts
I conclude by reminding the Former Athlete Society community that these foundational details, supplements, steps, water, recovery; are what separate sustainable health from temporary fitness. Discipline beats novelty, and structure wins every time.
If you haven’t already, watch the full session replay below. And remember, the strength of the Former Athlete Society comes from the people in it. Keep sending your questions, because these conversations are what make this community thrive every week.