October 6, 2025 • 24 mins
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--
Confused about which fitness and recovery tools actually work?
Ice baths, red light therapy, massage guns, collagen supplements, and more! The marketing makes them all sound like you NEED THEM NOW.
Learn about 13 overhyped tools ranked from least to most overhyped based on what the science actually says, when they might help in specific situations, and how to avoid wasting money on gadgets that don't move the needle.
1 recovery tool that DOES actually work:
- Cozy Earth temperature-cooling sheets. Go to witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% off
Timestamps:
0:01 - Are these fitness tools worth it?
2:47 - Review giveaway!
5:55 - How I'm ranking these fitness and recovery tools
7:15 - #13: Ice baths
8:22 - #12: Cryotherapy
9:02 - #11: Compression garments
9:48 - #10: Massage therapy and foam rolling
11:43 - #9: Percussion guns
13:11 - #8: Tart cherry juice
14:26 - #7: Heat therapy and sauna
17:42 - #6: Dry needling
18:49 - #5: Red light therapy
20:00 - #4: BCAAs and EAAs
21:51 - #3: Collagen supplements
23:11 - #2: Electrical stimulation (TENS and EMS)
24:20 - #1: Glutamine/supplements
25:28 - What these tools have in common and 3 questions to ask
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
I don't know if your feed looks like mine, but I
keep seeing ads and influencerstalking about cold plunges and
ice baths and red light therapyboxes, massage guns, collagen
supplements, all the things.
And I'm wondering how manypeople are thinking, do these
work?
Or are they hype?
And I don't want to waste mymoney, but it looks so
(00:22):
attractive, it looks like it'sgonna do this amazing thing that
I really need right now.
If that's you, then thisepisode is for you because we
are gonna rank 13 of the mostoverhyped fitness and recovery
tools based on what the scienceactually says.
You're gonna discover whichones might help in specific
situations, which ones are acomplete waste of money, and how
to think about these tools soyou don't fall for any of these
(00:43):
claims and do what actuallyworks.
I'm your host, Philip Pape, andtoday we're gonna look at
(01:05):
overhyped fitness tools.
Because the fitness industryruns on hype, doesn't it?
You've got new devices everyday for recovery, for
supplements, you know, miraclecures, high-tech gadgets, all
promising faster results, betterperformance, easier gains.
Anyone ever heard of vibrationplates?
Yes, they are still around.
The problem is that most ofthese tools range from barely
(01:29):
helpful to completely useless,but they are marketed so slickly
that we all keep buying them.
I've bought plenty of differentdevices over the years.
Some of them are on this list.
Am I ashamed?
No, because I didn't, you know,I thought I was getting what I
was getting, and then now it'scollecting dust.
Well, you're probably gonnarelate to this when we get into
this list.
(01:50):
We all want an edge, but thesearen't it.
So today I'm gonna rank 13 ofthe most overhyped fitness and
recovery tools from least tomost overhyped.
From eh, this might actuallywork in some context to don't
waste your money.
We're gonna look at what theresearch says at a very high
level, because it's a lot.
It's a lot, it's a big list, soI don't want it to take too
(02:10):
long.
We're gonna talk about whenthey might make sense and then
when they are just uh emptyingyour wallet, let's say.
If anybody uses wallets thesedays, you know what I mean.
So before we get into theranking, I did want to share
just a couple of reviews thatcame in from listeners lately
and then talk about a littlegiveaway we're running if you
submit a review.
So a couple of my favoritereviews that have come in.
(02:30):
One is from Travis Roden.
He said, This man makesnutrition and strength training
clear and actionable.
Each episode cuts through thenoise with great tips and real
world advice.
Check it out if you're seriousabout lifting and long-term
results.
I love that review because itkind of says it all, right?
Actionable, strength trainingcuts through the noise,
practical, etc.
And then another one I got is abit longer, but I really love
(02:52):
it.
It's from Kaniac Fan 14.
Yeah, I said that right.
Wits and weights is a gamechanger.
I discovered wits and weightsin early 2023 and have been a
follower ever since.
So this is a longtime listener.
Thank you so much.
I'm grateful.
Phillips engineering mindcrunches numbers like a
computer.
He has the ability to analyzedata and present solutions to
(03:12):
his clients in a no-nonsense yetcompassionate way.
I've witnessed him grow hisbrand and reach a broader
audience, as is evident by hisgrowing community of podcast
followers.
The interviews are carefullycurated and up to date with
current trends.
Philip is passionate about hiswork and is so approachable,
providing plenty of freeresources as well as guided
one-on-one coaching.
The podcast, as well as thewits and weights community, are
(03:33):
valuable resources anyone shouldhave in their health and
wellness toolbox.
And I wanted to highlight thatone just to make known that I do
have an entire ecosystem here Itry to develop to make things
accessible to as many of you aspossible.
And this podcast is a greatentry point because it's free.
It's 100% free.
You can take the information,you can apply it.
And, you know, I might not getit right all the time.
(03:54):
I'm always learning myself.
I try to have whatever tiny bitof humility I can possibly have
in this space and keep learningand bringing that to you.
But the cool thing is, if youdo enjoy the show, if you want
to help others discover it, andyou leave a review on Apple by
October 15, you'll be entered towin three months of our mastery
track level of physiqueuniversity.
(04:16):
That's the more personalizedlevel of service that we have.
So this is almost a $300 valuethat you can win.
I mean, essentially, I don'twant to say raffle because I
don't know if that passes the uhthe legal test here, but you
know, one reviewer will beselected for three months of
free coaching.
And then I'll give you somemore details at the end of the
episode if that soundsinteresting to you.
All right, let's talk aboutthese tools that I'm gonna rank.
(04:37):
I'm gonna look at three things.
First of all, does the researchshow any meaningful benefit,
right?
Not just statisticallysignificant, which is the
technical term in theliterature, but really
meaningful to you for yourtraining, for your physique?
The things that we're scopingfor our discussion.
Second, is the benefit specificto certain situations, or is it
(04:59):
marketed as this big catch-alluniversally helpful thing when
it is not?
I think it's important toseparate those.
And then third, what is thecost versus benefit?
What is the return oninvestment?
A cheap tool that provides asmall benefit actually might be
worth it.
An expensive tool that providesa small benefit, probably not,
(05:20):
right?
So with that framework, let'sget into it.
Let's get into the ranking.
We're gonna go from leastoverhyped to most overhyped.
So least overhyped is gonna benumber 13 on the list: cold
water immersion and ice baths.
All right.
So I was not I was not evensure if I should have this on
the list because ice bathsactually do something.
(05:40):
You know, they reduce musclesoreness, they can help with
recovery between, say, events ina tournament or competition
context where you have toperform multiple times in a
short period.
The problem is that they canblunt hypertrophy adaptation.
So that's the adaptation fromyour lifting if you use them
right after lifting, because thecold interferes with the
(06:01):
inflammatory response thatsignals muscle growth.
So ice baths work as intended.
They reduce acute soreness, butthey kind of get misused if
you're using them right afteryou lift.
Now, if you're in a competitionright now, today, and you have
multiple events, you want totake ice baths in between to
reduce soreness, that makestotal sense.
But if you're trying to getbigger and stronger over time,
(06:23):
skip them after your workout anddo them completely separate
from your workout, mainly toreduce just general soreness or
to relax or because you'recrazy.
Any of those work.
All right, number 12, moving upthe list from least to most
overhyped.
Number 12 is cryotherapychambers.
I yeah, I know all of you aregoing out to use cryotherapy
right now, but seriously, I dosee these a lot, especially with
(06:44):
kind of higher-end influencers.
You know, and I I my feed isweird because of I look at the
whole spectrum as a coach, as afitness enthusiast, as a
business owner, you know, as aperson with other interests, I
have nothing to do with this.
But it's the same mechanism,same benefits, same drawbacks as
ice baths.
The difference is you pay moreand you have to go to somewhere
(07:05):
and you have to stand in achamber instead of filling your
bathtub with ice.
So, whatever that makes senseto you.
If you don't want to get in theice, maybe that's why you want
to do it.
But uh, I would say it's notnecessarily overhyped in terms
of what it does.
It's overhyped in terms of theconvenience and the cost because
you're paying this big premiumfor not really any additional
benefit.
So that's what I would put onnumber 12.
Number 11 is compressiongarments and pneumatic boots.
(07:29):
And I would say these havesmall effects on your soreness
and swelling.
They're about the same aswalking or light movement.
If you like how they feel,that's fine.
I'm not telling anybody not todo anything today.
It's your choice.
But if you're not gettinganything that you couldn't get
from a 10-minute walk and thenyou're paying lots of money for
special boots or specialclothing, you know, which are
hard to put on and all this,then you know, it's it's a thing
(07:52):
to consider.
The benefit exists, but it'snot worth the cost for most
people.
Now, I'm not talking about kneesleeves and shoulder sleeves
for lifting.
I'm not talking about if youhave varicose veins or some
medical issue, none of that.
Purely talking about in thecontext here of, you know,
lifting, recovery, fitness, andand that such and that whatever.
I can't use proper grammarright now.
Okay, number 10, massagetherapy and foam rolling.
(08:16):
Okay, now, interesting, right?
Because I get a massage once amonth.
I do it because it feels great.
And if I ask my massagetherapist to focus in one area,
like my shoulder capsule, itwill probably give me a day or
two of benefit in my lifting,maybe.
Okay.
I will I have to personally usea lacrosse ball and dig into my
(08:37):
shoulder pretty much every dayfor to have a more sustained
benefit when it comes toreducing, let's say, scar
tissue.
This is for me personally withmy history.
So, what do you get frommassage therapy and foam
rolling?
Well, you get some modestreductions in DOMS, delayed
onset muscle soreness andstiffness, some short-term
improvements in range of motion.
It feels great, right?
(08:58):
Foam rolling before a workoutcan help you move better
sometimes, and they can make youcomfortable, give you some
acute relief, but they don'thelp beyond that.
Now, I've talked to someexperts who are physical
therapists who are hugeadvocates of foam rolling, but I
would say they're not going toreally help with your training
capacity over time or yourperformance as much as maybe
(09:21):
they claim to, is my point.
They're more temporary relief.
Maybe they reduce soreness.
And you could argue thatreducing soreness helps improve
performance.
This is why I put it lower onmy list.
It's not like super, superoverhyped.
Now, massage therapy isexpensive for most people,
right?
It is pretty expensive.
I mean, I've had the sametherapist for for years, and I'm
locked into her rate fromseveral years ago.
(09:42):
Otherwise, it'd be, you know,way more expensive than I might
even want to pay right now.
And maybe that's maybe that'son me to uh, you know, give her
more.
I don't know.
But uh foam rollers are cheap,of course.
So we've got massage therapyand foam rollers.
And if you want that temporaryrelief, if you think foam
rollers are the B's knees, gofor it.
I'm just saying that they're alittle bit overhyped.
(10:03):
That's all.
They're just a little bitoverhyped.
Okay.
Number nine, moving up the listhere, is percussion guns,
massage guns like Theragun,Hypervolt.
Again, I think any of thesemassage gadgets, and these are
probably the better ones, that'swhy I put them on the list,
will give you a little bit of arelief with your short-term
range of motion and soreness,but they they fade quickly.
(10:23):
I mean, you know this, right?
You've used these massagedevices, whether it's the ones
with the rotating spheres thatyou put on your neck, the ones
that you could put on your back,right?
The massage guns, of course,these have become massively
popular, right?
They they're super high tech.
They feel good in the moment.
I used to use them a lot duringCrossFit, like right after a
session, they feel good, butit's really temporary relief,
(10:45):
kind of like getting a massage.
It's the vibration, it's thepercussion.
The research shows that theseeffects just don't last.
You're not improving yourrecovery capacity or building
more muscle or improving yourperformance.
You're just getting temporaryrelief.
And they're expensive, right?
Two to six hundred dollars.
And it's probably the sameeffect as a foam roller or
lacrosse paul.
So that's something toconsider.
(11:07):
All right.
Moving up the list to numbereight, tart cherry juice, and
polyphenol-rich supplements.
Okay.
So this is an interesting one Iput on the list because I don't
know, there's so much marketingabout it.
Tart cherry juice, which seemslike ridiculous.
And you just, if you were analien that came in and saw that
people were pushing tart cherryjuice, you'd wonder like how
(11:31):
that fit into the spectrum here.
Is it anti-inflammatory?
Sure, but that could be adownside when it comes to your
training adaptation, kind oflike the ice baths.
And if you're alwayssuppressing inflammation, kind
of like taking ibuprofen, thatcould be actually a negative.
Some research shows it reducessoreness, some shows it maybe
interferes with what you'retrying to do, right?
The juice is fine.
I have nothing wrong with fruitjuice, but if you're buying it
(11:53):
for recovery benefits orsomething like that, I would say
probably wasting your money.
That's just the long and shortof it.
All right, number seven, heattherapy and sauna.
Okay, now I put this kind of inthe middle of the list as
slightly overhyped.
Not that I don't think thereare benefits, right?
There is some promisingresearch here for heat on
(12:14):
endurance adaptations, and ofcourse, on being relaxed.
I mean, that's for timeimmemorium.
There's been some form ofsauna, you know, heat baths
going back to the Roman Empirefor relaxation.
We know it can feel good.
Infrared sauna actually doesshow potential results in, I
think they've studied trainedwomen.
So that's that would be thekind that I would have in my
(12:35):
house if I bought one at all,just because it's probably more
practical.
So the benefits are real, butthey're they're narrow.
And I would say if you are, ifyou want to relax, if you're
training for endurance, it mighthelp.
Um, it might help you becauseyou adapt to heat.
For that's that's why it helpsthe most, believe it or not.
But it's not gonna help you,you know, recover better so that
(12:55):
you grow more muscle or losefat faster or anything like
that.
And if it does, it's you know,a tiny, tiny thing.
It's like if you're buying itfor yourself, you're spending
thousands and thousands ofdollars.
If you want to go do it, justthink of it as it's the 1%
because it's this extra time youcould be spending walking or
sleeping or whatever that mightbe more impactful than the sauna
itself.
(13:16):
I'm not trying to discourageyou from using sauna.
I'm just putting on the list ofthings that are overhyped,
guys.
Okay, so don't take itpersonally.
Hey, this is Philip, and youknow that one spot in your home
you were thinking about all day,the place where you can finally
unwind and relax?
For me, that's my bed.
I have a really good mattress,but I was still having trouble
with getting too hot at nightand not feeling fully rested.
(13:37):
You know that feeling where youhave your seven or eight hours,
but you still feel tired in themorning?
Well, it turns out that themissing piece was my sheets.
So I tried some differentbrands and I finally settled on
a really comfortable sheet setfrom Cozy Earth made from viscos
from bamboo.
They're temperature regulating,so they naturally wick away
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(13:59):
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game changer for your sleepquality and recovery.
Cozy Earth also gives you a100-night sleep trial and a
10-year warranty, so you canliterally try them for three
months with your routine andstill return them if you don't
love them.
Now think about this you spend2,500 hours a year in bed and
(14:22):
you're already investing intraining and nutrition.
So why not optimize your sleepas well?
Head over to witsandweights.comslash cozy earth and use my
code Wits and Weights for 20%off to try these for yourself.
Because sometimes it's thesmall upgrades that make the
biggest difference.
Again, go to witsandweights.comslash cozy earth.
Now back to the show.
(14:43):
All right, let's keep going onnumber to number six, right?
We have 13 on the list.
We're up to number six, movingour weight up to number one.
Dry needling.
So dry needling reduces painand stiffness in clinical
settings.
It's sometimes helpful formovement restrictions or chronic
pain.
And I had dry needling myselfon my shoulder.
(15:04):
I had straight up dry needlingand I had one combined with a
TENS device, which is going tobe on my list a little bit
later.
So, and it didn't help me toomuch.
And I'm not giving youanecdotal evidence here.
I'm telling you just it didn'thelp me that too much.
For some people, it does help,though, a little bit with pain
and movement restrictions.
So if you're doing it in like aPT setting, but it's not
(15:24):
something you necessarily haveto do on a regular basis.
That's where, again, I thinkit's overhyped as an ongoing
thing you go in and get, like amassage, right?
It's not a recovery tool.
It's not gonna make youstronger or leaner.
It's for very specific purposesthat can be helpful.
And if you have a legitimateissue that it can address, fine.
But people are getting it doneregularly, thinking it's gonna
(15:45):
improve their training.
So I put it in that wholebucket of like wellness and spa
practices that people arewasting their time on when
they're not focusing on enoughon the big rocks first.
All right, moving up to numberfive, red light therapy.
Oh no, yes, red light therapy.
I know it gets gets pushed onsocial media so hard.
There's some influencers,there's people that I follow
that I like who, you know, theyhave an affiliate code and they
(16:08):
they push their red light boxesand stuff, but the evidence is
mixed.
Studies, some studies showrelief with DOMs, others show no
effect on performance.
The research isn't reallythere, and they're very
expensive.
They're hundreds to thousandsof dollars with these wild
marketing claims of, you know,it's gonna just just get your
energy going for the day.
You're gonna recover, havebetter performance, improved
skin, better sleep.
(16:29):
It's just not supported by theresearch.
There are some promisingresults coming out, but there's
they're very inconsistent.
And again, I'm comparing it tothe cost and thinking of ROI,
and I don't see it there.
All right, number four, BCAAsand EAAs, all right.
Bryant's chain amino acids andessential amino acids have been
pushed for years.
(16:50):
The only benefit, if there isone at all, might be if you
train fasted and you're notgonna eat for a long time and
you're worried a little bit thatyou're not gonna have as much
protein synthesis.
That's it.
I think they're a waste ofmoney for almost everybody, even
if you train fasted.
Because even if you trainfasted, you could either sip
something during your workoutthat has carbs and protein, or
(17:12):
eat right after and recover.
And and training fasted is notthe biggest problem, honestly,
because we know that if you getused to it, you can have similar
results.
We we see that I'll admit that,right?
I don't recommend it for peoplebecause most people are going
to perform better if they justhave that banana and whey
protein before their workout.
And there's no, I will say thisthere's no reason to train
(17:33):
fasted intentionally becauseyou're trying to get some extra
benefit.
It's it's mainly for practicalreasons, for schedule reasons,
and things like that.
You are getting plenty of aminoacids if you eat enough
protein, period.
You don't need to waste moneyon EAAs or BCAAs.
I used to take these myself,followed the lean gains protocol
for years.
I did CrossFit training fastedfor years.
(17:53):
But they're they cost so muchfor what you get.
You are just and you're peeingout most of the benefits.
Sorry to be crass, but just eatfood.
Eat protein.
Even whey protein orplant-based protein powder,
that's a whole protein.
And that takes me to numberthree, which is related, and
that is collagen supplements.
All right.
Collagen is an incompleteprotein.
It is just low quality.
It doesn't have the amino acidneeded profile needed when you
(18:17):
could just eat whole sources ofprotein from animal products or
mixed plant products.
The only benefit for collagenmay be for tendon and joint
health when combined withvitamin C, when timed around
training.
And even then, I would takelike Fortify, which is from
Legion Athletics, which has type2 collagen and curcumin
extract, right?
It's much more efficient,bioavailable source to help with
(18:39):
your tendons and joint health.
But when it comes to likerecovery with protein, with
muscle, maybe even skin and hairnails, it's it's probably a
waste of money.
And if you're doing it as partof your protein regimen, just
eat regular protein from food orcomplete source.
That's all I'm saying.
All right, now we get to numbertwo, which is electrical
stimulation.
That's tens.
I think this is one of the mostoverhyped things of all, only
(19:01):
because they they help withacute pain management for some
people, but they're marketed asthese big recovery muscle
building tools.
And they are particularlyoverhyped, the EMS devices,
especially, when marketed asshocking your muscles and not
having to lift weights.
That's the part I'm talkingabout.
That really frustrates me.
(19:22):
That and the vibrating platesand put put anything in that
category where you're trying tostop training.
Okay, where you just, whereyou're like, I don't have to
train, I don't have to liftweights, I'll just put some
electrical stimulation on me andI'll build muscle.
No, no, no, no, no, no, no, no,no, no.
And then number one isglutamine.
So I wanted to get a supplementon this list.
Well, I had collagen, but likea non-food, I don't know what
(19:43):
I'm trying to say.
I guess I've had a few, right?
EAAs might fall in there, butglutamine is a very specific,
targeted supplement that is oneof the most heavily marketed in
the fitness industry.
It's been around for a longtime.
I think it's getting marketedless and less, but it's been
also researched a lot and itdoesn't work for what people
think thinks it does.
It does nothing for musclegrowth, for recovery, for porn,
(20:04):
for performance.
The only people that mightbenefit is people who are
critically ill orimmunocompromised.
And yet they still get pushed.
People still buy it.
It's still marketed with nosubstance.
And you know what?
I picked glutamine, I couldhave picked fat burners, I could
have picked a whole bunch ofother supplements that go on
this list.
Just got to do your research,is what I'm saying.
Because if you think you'retaking all these things, it's
gonna help you, and then youdon't have to do other things,
(20:26):
that's really where the problemis.
So those are the 13.
Maybe you want something elseon the list, message me at wits
and weights.
Maybe you disagree withsomebody on here.
I would love to hear yourperspective.
Again, put it in the context ofwhere I'm coming from today,
return on investment, up cost,convenience, how effective it is
relative to other things thatyou could be doing instead or
(20:48):
aren't doing yet, et cetera.
Right?
What these tools have in commonis that they are marketed as
solutions to problems that mostpeople don't actually have.
Right?
If you're sleeping enough andmoving regularly, you probably
don't need a percussion gun.
There's ways to recoverproperly at the root cause
level, that then doesn't meanyou need all these other tools.
You don't have to have certainsupplements like glutamine if
(21:10):
you're eating enough, orglutamine or EAAs, or collagen
if you're eating enough protein.
You don't need red lighttherapy if you're training
nutrition, sunlight exposure,walking or dialed in.
All right.
The fitness industry profitsfrom convincing you that you're
missing something, that there isa tool or supplement that you
haven't found yet.
And voila, here it is.
It's going to unlock yourresults.
(21:30):
Buy now for the low, low priceof, and here's your discount
code.
Okay.
And I'm an affiliate, by theway, but the research is pretty
clear on most of these toolsthat I talked about today,
because there are some toolsthat do give you the secrets to
longevity and fitness.
It's called sleep proteintraining consistency.
Okay.
(21:50):
And a few more that probablyfall into those same buckets.
Everything else is optional atbest, counterproductive at
worst.
So if we want to bring it backto what does matter, if you're
looking at any of these andwondering if you should buy
them, I want you to ask yourselfa qualifying question first.
Actually, three questions.
Number one, am I strengthtraining?
Number two, am I getting enoughsleep?
And number three, am I eatingright?
(22:11):
Am I eating enough food andenough protein?
Ask yourself those threequestions.
If you're not even doing thosethings, forget about the rest.
And then second, when you dowant to go down that path, does
the research show a meaningfulbenefit for my situation?
Right?
Not just general claims, butreally what I'm trying to do
specifically.
Third, is it worth the cost ofthat benefit?
So if there is a benefit, andI'm not arguing that these
(22:31):
things don't have some benefit,is it worth the money and the
time and the opportunity costcompared to other things, other
investments, other uses of time?
Right?
Because most of the time theanswer, if you take time to
think about it instead of justpulling out the credit card, is
no, which means don't buy it.
Right?
Now, the tools that I ranktoday, they're not all terrible.
Some of them work in specificcontexts.
(22:52):
Some of them I use myself, likemassage.
I love massage.
I just don't do it for thereason that is often claimed
that it's good for, right?
I think they're everything onthis list is overhyped to some
extent because they're marketedas more important than they are.
And your money and effort arebetter spent on sleep, food,
training, even coaching.
Yes, I'm a coach.
Full disclosure, yep, conflictof interest, but I still think
(23:13):
that's more important than manyof these tools and gadgets.
All right.
So I mentioned before we gothat I was gonna talk quickly
again about the review giveaway.
Anyone who leaves a review forthe podcast on Apple by October
15 is gonna be entered to winthree months of coaching in the
Mastery Track of PhysiqueUniversity.
That's a $261 value.
And everyone who everyone whosubmits a review is gonna get a
(23:35):
surprise bonus for me.
So here's how to enter, go toApple Podcasts on your iPhone or
iPad, search for the show, orif you're already listening
right now, just go to the showpage, scroll down, tap write a
review, leave a star rating,write a short review, and that's
it.
If you're not sure what to say,talk about the latest episode
and your takeaway or what youlike about the show.
And then the winner is gonna beannounced in our Facebook group
(23:56):
and by email shortly after thedeadline.
So probably by the end ofOctober.
And again, if you don't knowwhat to write, just say what
your favorite recent episodewas, and it's gonna help me
learn what you love.
And maybe I'll give you a shouton the show, and it'll help
others discover the show.
All right, until next time,keep using your wits, lifting
those weights, and remember thebest tools for building your
physique are the ones youalready have consistency,
(24:19):
effort, and smart training.
This is Philip Hape, and you'vebeen listening to the Wits and
Weights podcast.
Up to you next
I don't know if your feed looks like mine, but I
keep seeing ads and influencerstalking about cold plunges and
ice baths and red light therapyboxes, massage guns, collagen
supplements, all the things.
And I'm wondering how manypeople are thinking, do these
work?
Or are they hype?
And I don't want to waste mymoney, but it looks so
(00:22):
attractive, it looks like it'sgonna do this amazing thing that
I really need right now.
If that's you, then thisepisode is for you because we
are gonna rank 13 of the mostoverhyped fitness and recovery
tools based on what the scienceactually says.
You're gonna discover whichones might help in specific
situations, which ones are acomplete waste of money, and how
to think about these tools soyou don't fall for any of these
(00:43):
claims and do what actuallyworks.
I'm your host, Philip Pape, andtoday we're gonna look at
(01:05):
overhyped fitness tools.
Because the fitness industryruns on hype, doesn't it?
You've got new devices everyday for recovery, for
supplements, you know, miraclecures, high-tech gadgets, all
promising faster results, betterperformance, easier gains.
Anyone ever heard of vibrationplates?
Yes, they are still around.
The problem is that most ofthese tools range from barely
(01:29):
helpful to completely useless,but they are marketed so slickly
that we all keep buying them.
I've bought plenty of differentdevices over the years.
Some of them are on this list.
Am I ashamed?
No, because I didn't, you know,I thought I was getting what I
was getting, and then now it'scollecting dust.
Well, you're probably gonnarelate to this when we get into
this list.
(01:50):
We all want an edge, but thesearen't it.
So today I'm gonna rank 13 ofthe most overhyped fitness and
recovery tools from least tomost overhyped.
From eh, this might actuallywork in some context to don't
waste your money.
We're gonna look at what theresearch says at a very high
level, because it's a lot.
It's a lot, it's a big list, soI don't want it to take too
(02:10):
long.
We're gonna talk about whenthey might make sense and then
when they are just uh emptyingyour wallet, let's say.
If anybody uses wallets thesedays, you know what I mean.
So before we get into theranking, I did want to share
just a couple of reviews thatcame in from listeners lately
and then talk about a littlegiveaway we're running if you
submit a review.
So a couple of my favoritereviews that have come in.
(02:30):
One is from Travis Roden.
He said, This man makesnutrition and strength training
clear and actionable.
Each episode cuts through thenoise with great tips and real
world advice.
Check it out if you're seriousabout lifting and long-term
results.
I love that review because itkind of says it all, right?
Actionable, strength trainingcuts through the noise,
practical, etc.
And then another one I got is abit longer, but I really love
(02:52):
it.
It's from Kaniac Fan 14.
Yeah, I said that right.
Wits and weights is a gamechanger.
I discovered wits and weightsin early 2023 and have been a
follower ever since.
So this is a longtime listener.
Thank you so much.
I'm grateful.
Phillips engineering mindcrunches numbers like a
computer.
He has the ability to analyzedata and present solutions to
(03:12):
his clients in a no-nonsense yetcompassionate way.
I've witnessed him grow hisbrand and reach a broader
audience, as is evident by hisgrowing community of podcast
followers.
The interviews are carefullycurated and up to date with
current trends.
Philip is passionate about hiswork and is so approachable,
providing plenty of freeresources as well as guided
one-on-one coaching.
The podcast, as well as thewits and weights community, are
(03:33):
valuable resources anyone shouldhave in their health and
wellness toolbox.
And I wanted to highlight thatone just to make known that I do
have an entire ecosystem here Itry to develop to make things
accessible to as many of you aspossible.
And this podcast is a greatentry point because it's free.
It's 100% free.
You can take the information,you can apply it.
And, you know, I might not getit right all the time.
(03:54):
I'm always learning myself.
I try to have whatever tiny bitof humility I can possibly have
in this space and keep learningand bringing that to you.
But the cool thing is, if youdo enjoy the show, if you want
to help others discover it, andyou leave a review on Apple by
October 15, you'll be entered towin three months of our mastery
track level of physiqueuniversity.
(04:16):
That's the more personalizedlevel of service that we have.
So this is almost a $300 valuethat you can win.
I mean, essentially, I don'twant to say raffle because I
don't know if that passes the uhthe legal test here, but you
know, one reviewer will beselected for three months of
free coaching.
And then I'll give you somemore details at the end of the
episode if that soundsinteresting to you.
All right, let's talk aboutthese tools that I'm gonna rank.
(04:37):
I'm gonna look at three things.
First of all, does the researchshow any meaningful benefit,
right?
Not just statisticallysignificant, which is the
technical term in theliterature, but really
meaningful to you for yourtraining, for your physique?
The things that we're scopingfor our discussion.
Second, is the benefit specificto certain situations, or is it
(04:59):
marketed as this big catch-alluniversally helpful thing when
it is not?
I think it's important toseparate those.
And then third, what is thecost versus benefit?
What is the return oninvestment?
A cheap tool that provides asmall benefit actually might be
worth it.
An expensive tool that providesa small benefit, probably not,
(05:20):
right?
So with that framework, let'sget into it.
Let's get into the ranking.
We're gonna go from leastoverhyped to most overhyped.
So least overhyped is gonna benumber 13 on the list: cold
water immersion and ice baths.
All right.
So I was not I was not evensure if I should have this on
the list because ice bathsactually do something.
(05:40):
You know, they reduce musclesoreness, they can help with
recovery between, say, events ina tournament or competition
context where you have toperform multiple times in a
short period.
The problem is that they canblunt hypertrophy adaptation.
So that's the adaptation fromyour lifting if you use them
right after lifting, because thecold interferes with the
(06:01):
inflammatory response thatsignals muscle growth.
So ice baths work as intended.
They reduce acute soreness, butthey kind of get misused if
you're using them right afteryou lift.
Now, if you're in a competitionright now, today, and you have
multiple events, you want totake ice baths in between to
reduce soreness, that makestotal sense.
But if you're trying to getbigger and stronger over time,
(06:23):
skip them after your workout anddo them completely separate
from your workout, mainly toreduce just general soreness or
to relax or because you'recrazy.
Any of those work.
All right, number 12, moving upthe list from least to most
overhyped.
Number 12 is cryotherapychambers.
I yeah, I know all of you aregoing out to use cryotherapy
right now, but seriously, I dosee these a lot, especially with
(06:44):
kind of higher-end influencers.
You know, and I I my feed isweird because of I look at the
whole spectrum as a coach, as afitness enthusiast, as a
business owner, you know, as aperson with other interests, I
have nothing to do with this.
But it's the same mechanism,same benefits, same drawbacks as
ice baths.
The difference is you pay moreand you have to go to somewhere
(07:05):
and you have to stand in achamber instead of filling your
bathtub with ice.
So, whatever that makes senseto you.
If you don't want to get in theice, maybe that's why you want
to do it.
But uh, I would say it's notnecessarily overhyped in terms
of what it does.
It's overhyped in terms of theconvenience and the cost because
you're paying this big premiumfor not really any additional
benefit.
So that's what I would put onnumber 12.
Number 11 is compressiongarments and pneumatic boots.
(07:29):
And I would say these havesmall effects on your soreness
and swelling.
They're about the same aswalking or light movement.
If you like how they feel,that's fine.
I'm not telling anybody not todo anything today.
It's your choice.
But if you're not gettinganything that you couldn't get
from a 10-minute walk and thenyou're paying lots of money for
special boots or specialclothing, you know, which are
hard to put on and all this,then you know, it's it's a thing
(07:52):
to consider.
The benefit exists, but it'snot worth the cost for most
people.
Now, I'm not talking about kneesleeves and shoulder sleeves
for lifting.
I'm not talking about if youhave varicose veins or some
medical issue, none of that.
Purely talking about in thecontext here of, you know,
lifting, recovery, fitness, andand that such and that whatever.
I can't use proper grammarright now.
Okay, number 10, massagetherapy and foam rolling.
(08:16):
Okay, now, interesting, right?
Because I get a massage once amonth.
I do it because it feels great.
And if I ask my massagetherapist to focus in one area,
like my shoulder capsule, itwill probably give me a day or
two of benefit in my lifting,maybe.
Okay.
I will I have to personally usea lacrosse ball and dig into my
(08:37):
shoulder pretty much every dayfor to have a more sustained
benefit when it comes toreducing, let's say, scar
tissue.
This is for me personally withmy history.
So, what do you get frommassage therapy and foam
rolling?
Well, you get some modestreductions in DOMS, delayed
onset muscle soreness andstiffness, some short-term
improvements in range of motion.
It feels great, right?
(08:58):
Foam rolling before a workoutcan help you move better
sometimes, and they can make youcomfortable, give you some
acute relief, but they don'thelp beyond that.
Now, I've talked to someexperts who are physical
therapists who are hugeadvocates of foam rolling, but I
would say they're not going toreally help with your training
capacity over time or yourperformance as much as maybe
(09:21):
they claim to, is my point.
They're more temporary relief.
Maybe they reduce soreness.
And you could argue thatreducing soreness helps improve
performance.
This is why I put it lower onmy list.
It's not like super, superoverhyped.
Now, massage therapy isexpensive for most people,
right?
It is pretty expensive.
I mean, I've had the sametherapist for for years, and I'm
locked into her rate fromseveral years ago.
(09:42):
Otherwise, it'd be, you know,way more expensive than I might
even want to pay right now.
And maybe that's maybe that'son me to uh, you know, give her
more.
I don't know.
But uh foam rollers are cheap,of course.
So we've got massage therapyand foam rollers.
And if you want that temporaryrelief, if you think foam
rollers are the B's knees, gofor it.
I'm just saying that they're alittle bit overhyped.
(10:03):
That's all.
They're just a little bitoverhyped.
Okay.
Number nine, moving up the listhere, is percussion guns,
massage guns like Theragun,Hypervolt.
Again, I think any of thesemassage gadgets, and these are
probably the better ones, that'swhy I put them on the list,
will give you a little bit of arelief with your short-term
range of motion and soreness,but they they fade quickly.
(10:23):
I mean, you know this, right?
You've used these massagedevices, whether it's the ones
with the rotating spheres thatyou put on your neck, the ones
that you could put on your back,right?
The massage guns, of course,these have become massively
popular, right?
They they're super high tech.
They feel good in the moment.
I used to use them a lot duringCrossFit, like right after a
session, they feel good, butit's really temporary relief,
(10:45):
kind of like getting a massage.
It's the vibration, it's thepercussion.
The research shows that theseeffects just don't last.
You're not improving yourrecovery capacity or building
more muscle or improving yourperformance.
You're just getting temporaryrelief.
And they're expensive, right?
Two to six hundred dollars.
And it's probably the sameeffect as a foam roller or
lacrosse paul.
So that's something toconsider.
(11:07):
All right.
Moving up the list to numbereight, tart cherry juice, and
polyphenol-rich supplements.
Okay.
So this is an interesting one Iput on the list because I don't
know, there's so much marketingabout it.
Tart cherry juice, which seemslike ridiculous.
And you just, if you were analien that came in and saw that
people were pushing tart cherryjuice, you'd wonder like how
(11:31):
that fit into the spectrum here.
Is it anti-inflammatory?
Sure, but that could be adownside when it comes to your
training adaptation, kind oflike the ice baths.
And if you're alwayssuppressing inflammation, kind
of like taking ibuprofen, thatcould be actually a negative.
Some research shows it reducessoreness, some shows it maybe
interferes with what you'retrying to do, right?
The juice is fine.
I have nothing wrong with fruitjuice, but if you're buying it
(11:53):
for recovery benefits orsomething like that, I would say
probably wasting your money.
That's just the long and shortof it.
All right, number seven, heattherapy and sauna.
Okay, now I put this kind of inthe middle of the list as
slightly overhyped.
Not that I don't think thereare benefits, right?
There is some promisingresearch here for heat on
(12:14):
endurance adaptations, and ofcourse, on being relaxed.
I mean, that's for timeimmemorium.
There's been some form ofsauna, you know, heat baths
going back to the Roman Empirefor relaxation.
We know it can feel good.
Infrared sauna actually doesshow potential results in, I
think they've studied trainedwomen.
So that's that would be thekind that I would have in my
(12:35):
house if I bought one at all,just because it's probably more
practical.
So the benefits are real, butthey're they're narrow.
And I would say if you are, ifyou want to relax, if you're
training for endurance, it mighthelp.
Um, it might help you becauseyou adapt to heat.
For that's that's why it helpsthe most, believe it or not.
But it's not gonna help you,you know, recover better so that
(12:55):
you grow more muscle or losefat faster or anything like
that.
And if it does, it's you know,a tiny, tiny thing.
It's like if you're buying itfor yourself, you're spending
thousands and thousands ofdollars.
If you want to go do it, justthink of it as it's the 1%
because it's this extra time youcould be spending walking or
sleeping or whatever that mightbe more impactful than the sauna
itself.
(13:16):
I'm not trying to discourageyou from using sauna.
I'm just putting on the list ofthings that are overhyped,
guys.
Okay, so don't take itpersonally.
Hey, this is Philip, and youknow that one spot in your home
you were thinking about all day,the place where you can finally
unwind and relax?
For me, that's my bed.
I have a really good mattress,but I was still having trouble
with getting too hot at nightand not feeling fully rested.
(13:37):
You know that feeling where youhave your seven or eight hours,
but you still feel tired in themorning?
Well, it turns out that themissing piece was my sheets.
So I tried some differentbrands and I finally settled on
a really comfortable sheet setfrom Cozy Earth made from viscos
from bamboo.
They're temperature regulating,so they naturally wick away
heat and moisture, which hasmade my sleep way more restful.
(13:59):
So if you run hot at night likeI do, or your partner's always
stealing the covers becausethey're cold, this could be a
game changer for your sleepquality and recovery.
Cozy Earth also gives you a100-night sleep trial and a
10-year warranty, so you canliterally try them for three
months with your routine andstill return them if you don't
love them.
Now think about this you spend2,500 hours a year in bed and
(14:22):
you're already investing intraining and nutrition.
So why not optimize your sleepas well?
Head over to witsandweights.comslash cozy earth and use my
code Wits and Weights for 20%off to try these for yourself.
Because sometimes it's thesmall upgrades that make the
biggest difference.
Again, go to witsandweights.comslash cozy earth.
Now back to the show.
(14:43):
All right, let's keep going onnumber to number six, right?
We have 13 on the list.
We're up to number six, movingour weight up to number one.
Dry needling.
So dry needling reduces painand stiffness in clinical
settings.
It's sometimes helpful formovement restrictions or chronic
pain.
And I had dry needling myselfon my shoulder.
(15:04):
I had straight up dry needlingand I had one combined with a
TENS device, which is going tobe on my list a little bit
later.
So, and it didn't help me toomuch.
And I'm not giving youanecdotal evidence here.
I'm telling you just it didn'thelp me that too much.
For some people, it does help,though, a little bit with pain
and movement restrictions.
So if you're doing it in like aPT setting, but it's not
(15:24):
something you necessarily haveto do on a regular basis.
That's where, again, I thinkit's overhyped as an ongoing
thing you go in and get, like amassage, right?
It's not a recovery tool.
It's not gonna make youstronger or leaner.
It's for very specific purposesthat can be helpful.
And if you have a legitimateissue that it can address, fine.
But people are getting it doneregularly, thinking it's gonna
(15:45):
improve their training.
So I put it in that wholebucket of like wellness and spa
practices that people arewasting their time on when
they're not focusing on enoughon the big rocks first.
All right, moving up to numberfive, red light therapy.
Oh no, yes, red light therapy.
I know it gets gets pushed onsocial media so hard.
There's some influencers,there's people that I follow
that I like who, you know, theyhave an affiliate code and they
(16:08):
they push their red light boxesand stuff, but the evidence is
mixed.
Studies, some studies showrelief with DOMs, others show no
effect on performance.
The research isn't reallythere, and they're very
expensive.
They're hundreds to thousandsof dollars with these wild
marketing claims of, you know,it's gonna just just get your
energy going for the day.
You're gonna recover, havebetter performance, improved
skin, better sleep.
(16:29):
It's just not supported by theresearch.
There are some promisingresults coming out, but there's
they're very inconsistent.
And again, I'm comparing it tothe cost and thinking of ROI,
and I don't see it there.
All right, number four, BCAAsand EAAs, all right.
Bryant's chain amino acids andessential amino acids have been
pushed for years.
(16:50):
The only benefit, if there isone at all, might be if you
train fasted and you're notgonna eat for a long time and
you're worried a little bit thatyou're not gonna have as much
protein synthesis.
That's it.
I think they're a waste ofmoney for almost everybody, even
if you train fasted.
Because even if you trainfasted, you could either sip
something during your workoutthat has carbs and protein, or
(17:12):
eat right after and recover.
And and training fasted is notthe biggest problem, honestly,
because we know that if you getused to it, you can have similar
results.
We we see that I'll admit that,right?
I don't recommend it for peoplebecause most people are going
to perform better if they justhave that banana and whey
protein before their workout.
And there's no, I will say thisthere's no reason to train
(17:33):
fasted intentionally becauseyou're trying to get some extra
benefit.
It's it's mainly for practicalreasons, for schedule reasons,
and things like that.
You are getting plenty of aminoacids if you eat enough
protein, period.
You don't need to waste moneyon EAAs or BCAAs.
I used to take these myself,followed the lean gains protocol
for years.
I did CrossFit training fastedfor years.
(17:53):
But they're they cost so muchfor what you get.
You are just and you're peeingout most of the benefits.
Sorry to be crass, but just eatfood.
Eat protein.
Even whey protein orplant-based protein powder,
that's a whole protein.
And that takes me to numberthree, which is related, and
that is collagen supplements.
All right.
Collagen is an incompleteprotein.
It is just low quality.
It doesn't have the amino acidneeded profile needed when you
(18:17):
could just eat whole sources ofprotein from animal products or
mixed plant products.
The only benefit for collagenmay be for tendon and joint
health when combined withvitamin C, when timed around
training.
And even then, I would takelike Fortify, which is from
Legion Athletics, which has type2 collagen and curcumin
extract, right?
It's much more efficient,bioavailable source to help with
(18:39):
your tendons and joint health.
But when it comes to likerecovery with protein, with
muscle, maybe even skin and hairnails, it's it's probably a
waste of money.
And if you're doing it as partof your protein regimen, just
eat regular protein from food orcomplete source.
That's all I'm saying.
All right, now we get to numbertwo, which is electrical
stimulation.
That's tens.
I think this is one of the mostoverhyped things of all, only
(19:01):
because they they help withacute pain management for some
people, but they're marketed asthese big recovery muscle
building tools.
And they are particularlyoverhyped, the EMS devices,
especially, when marketed asshocking your muscles and not
having to lift weights.
That's the part I'm talkingabout.
That really frustrates me.
(19:22):
That and the vibrating platesand put put anything in that
category where you're trying tostop training.
Okay, where you just, whereyou're like, I don't have to
train, I don't have to liftweights, I'll just put some
electrical stimulation on me andI'll build muscle.
No, no, no, no, no, no, no, no,no, no.
And then number one isglutamine.
So I wanted to get a supplementon this list.
Well, I had collagen, but likea non-food, I don't know what
(19:43):
I'm trying to say.
I guess I've had a few, right?
EAAs might fall in there, butglutamine is a very specific,
targeted supplement that is oneof the most heavily marketed in
the fitness industry.
It's been around for a longtime.
I think it's getting marketedless and less, but it's been
also researched a lot and itdoesn't work for what people
think thinks it does.
It does nothing for musclegrowth, for recovery, for porn,
(20:04):
for performance.
The only people that mightbenefit is people who are
critically ill orimmunocompromised.
And yet they still get pushed.
People still buy it.
It's still marketed with nosubstance.
And you know what?
I picked glutamine, I couldhave picked fat burners, I could
have picked a whole bunch ofother supplements that go on
this list.
Just got to do your research,is what I'm saying.
Because if you think you'retaking all these things, it's
gonna help you, and then youdon't have to do other things,
(20:26):
that's really where the problemis.
So those are the 13.
Maybe you want something elseon the list, message me at wits
and weights.
Maybe you disagree withsomebody on here.
I would love to hear yourperspective.
Again, put it in the context ofwhere I'm coming from today,
return on investment, up cost,convenience, how effective it is
relative to other things thatyou could be doing instead or
(20:48):
aren't doing yet, et cetera.
Right?
What these tools have in commonis that they are marketed as
solutions to problems that mostpeople don't actually have.
Right?
If you're sleeping enough andmoving regularly, you probably
don't need a percussion gun.
There's ways to recoverproperly at the root cause
level, that then doesn't meanyou need all these other tools.
You don't have to have certainsupplements like glutamine if
(21:10):
you're eating enough, orglutamine or EAAs, or collagen
if you're eating enough protein.
You don't need red lighttherapy if you're training
nutrition, sunlight exposure,walking or dialed in.
All right.
The fitness industry profitsfrom convincing you that you're
missing something, that there isa tool or supplement that you
haven't found yet.
And voila, here it is.
It's going to unlock yourresults.
(21:30):
Buy now for the low, low priceof, and here's your discount
code.
Okay.
And I'm an affiliate, by theway, but the research is pretty
clear on most of these toolsthat I talked about today,
because there are some toolsthat do give you the secrets to
longevity and fitness.
It's called sleep proteintraining consistency.
Okay.
(21:50):
And a few more that probablyfall into those same buckets.
Everything else is optional atbest, counterproductive at
worst.
So if we want to bring it backto what does matter, if you're
looking at any of these andwondering if you should buy
them, I want you to ask yourselfa qualifying question first.
Actually, three questions.
Number one, am I strengthtraining?
Number two, am I getting enoughsleep?
And number three, am I eatingright?
(22:11):
Am I eating enough food andenough protein?
Ask yourself those threequestions.
If you're not even doing thosethings, forget about the rest.
And then second, when you dowant to go down that path, does
the research show a meaningfulbenefit for my situation?
Right?
Not just general claims, butreally what I'm trying to do
specifically.
Third, is it worth the cost ofthat benefit?
So if there is a benefit, andI'm not arguing that these
(22:31):
things don't have some benefit,is it worth the money and the
time and the opportunity costcompared to other things, other
investments, other uses of time?
Right?
Because most of the time theanswer, if you take time to
think about it instead of justpulling out the credit card, is
no, which means don't buy it.
Right?
Now, the tools that I ranktoday, they're not all terrible.
Some of them work in specificcontexts.
(22:52):
Some of them I use myself, likemassage.
I love massage.
I just don't do it for thereason that is often claimed
that it's good for, right?
I think they're everything onthis list is overhyped to some
extent because they're marketedas more important than they are.
And your money and effort arebetter spent on sleep, food,
training, even coaching.
Yes, I'm a coach.
Full disclosure, yep, conflictof interest, but I still think
(23:13):
that's more important than manyof these tools and gadgets.
All right.
So I mentioned before we gothat I was gonna talk quickly
again about the review giveaway.
Anyone who leaves a review forthe podcast on Apple by October
15 is gonna be entered to winthree months of coaching in the
Mastery Track of PhysiqueUniversity.
That's a $261 value.
And everyone who everyone whosubmits a review is gonna get a
(23:35):
surprise bonus for me.
So here's how to enter, go toApple Podcasts on your iPhone or
iPad, search for the show, orif you're already listening
right now, just go to the showpage, scroll down, tap write a
review, leave a star rating,write a short review, and that's
it.
If you're not sure what to say,talk about the latest episode
and your takeaway or what youlike about the show.
And then the winner is gonna beannounced in our Facebook group
(23:56):
and by email shortly after thedeadline.
So probably by the end ofOctober.
And again, if you don't knowwhat to write, just say what
your favorite recent episodewas, and it's gonna help me
learn what you love.
And maybe I'll give you a shouton the show, and it'll help
others discover the show.
All right, until next time,keep using your wits, lifting
those weights, and remember thebest tools for building your
physique are the ones youalready have consistency,
(24:19):
effort, and smart training.
This is Philip Hape, and you'vebeen listening to the Wits and
Weights podcast.
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