In this episode of the show, John Barban and Brad Pilon dive deep into a topic most people in the fitness and health world never think about — the side effects of everything we do. From cold plunges to creatine, fasting to Ozempic, and even basic changes in your protein intake, they break down how every health or fitness intervention comes with unintended consequences — both good and bad.
John kicks off the conversation by reframing the very idea of a “side effect,” not as something necessarily negative, but simply as an unintended effect. Using examples like Viagra (originally a heart medication) and Ozempic (a diabetes drug), they explore how many of the benefits people chase today were never the intended outcomes — and how that applies far beyond pharmaceuticals.
But this isn’t just about medicine. The conversation quickly zooms in on diet, supplements, and exercise. Brad and John talk about how even “healthy” behaviors — like fasting, using caffeine, or taking a cold plunge — can come with real physiological effects that impact your goals in unexpected ways. You may be trying to build muscle, lose fat, or improve your energy — but your go-to strategy could be helping in one area while sabotaging another.
Case in point: cold plunges. They've become wildly popular in the fitness space, but research now shows they can blunt muscle-building mechanisms if done too close to resistance training. So, if muscle growth is your goal, that ice bath could actually be setting you back. The same goes for strong pre-workouts, fasting routines that disrupt sleep, or diet tweaks that mess with your digestion. Nothing is neutral — and that’s the core takeaway.
John and Brad also revisit their “Big Four” — the four biggest levers for body transformation: calorie intake, protein intake, resistance training, and daily movement. If something you’re adding to your routine compromises one of these pillars, it’s probably doing more harm than good, no matter how trendy or well-marketed it seems.
This episode is a wake-up call for anyone who's ever layered five different “biohacks” on top of a shaky foundation. It’s not about fear — it’s about awareness. John and Brad don’t demonize supplements or protocols; they just want you to think critically about your choices, especially when there’s research suggesting unintended outcomes.
Whether you’re a fitness coach, a health enthusiast, or just someone trying to get in shape without wasting time, this conversation is packed with insights that will change how you think about side effects — and how to build a routine that actually supports your goals without silently undoing them.
Takeaway: Every action you take — even the healthy ones — has effects beyond what you intended. Make sure they’re working with you, not against you.
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WEBSITES
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https://johnbarban.com
https://bradpilon.com
https://www.totaltclinic.com/podcast-contact/
https://eatstopeat.com
https://www.ultalabtests.com
