What’s in My “Drug Bag”? Supplements, Sleep Hacks & a Little Bit of Chaos

If you’ve ever wondered what fitness coaches actually take on a daily basis—beyond the memes about pre-workout jitters and protein farts—this episode of Nacho Fitness Coach has you covered.

Caleigh (the self-proclaimed beginner who thinks Bulgarian split squats are a hate crime) and Sara (the coach with actual credentials) dive into the supplements they use, the myths behind them, and why sleep hacks like melatonin aren’t as straightforward as TikTok makes them sound.

Yes, there are tangents about parents smoking in the car in the ’90s, fish oil burps, and questionable gummy vitamins. But hey—that’s what makes this show real.

☕ Step One: Caffeine, Obviously

Like most gym-goers, Caleigh kicks off her morning with a big hit of caffeine (sometimes 400 mg before tapering down). No shame here—coffee, pre-workout, and energy drinks are practically a love language in the fitness world.

🥤 The Post-Workout Potion

After the workout comes the first round of supplements:

• Collagen Peptides – best mixed in warm water (pro tip: cold water = clumps). Said to support skin, joints, and recovery.
• Vitamin D3 + K2 – often combined for better absorption, with benefits for immunity and bone health.
• Creatine – the most researched supplement on the planet. Great for strength, performance, and possibly even cognitive health.

This little “cocktail” is shaken, iced down, and slammed before the day gets rolling.

💊 The Daily Stack: What’s Inside the “Drug Bag”

Here’s what else makes the rotation:

• Fish Oil (Omega-3s) – heart, brain, and joint support (with occasional fishy burps as a bonus).
• Multivitamins – because sometimes Walmart gummies are easier than remembering six capsules.
• Probiotics – gut health matters more than most people realize.
• Iron – especially important for women with low levels.
• L-Theanine – helps balance caffeine jitters and can improve focus.
• Vitamin B Complex + B12 – energy metabolism and nervous system support.

😴 Melatonin: Miracle Sleep Hack or Overhyped Supplement?

The conversation takes a turn when melatonin enters the chat.

Caleigh admits she started taking it for “better sleep” (and because who doesn’t want to optimize everything?). But here’s the catch:

• Melatonin is naturally produced by the body. Supplements can help reset circadian rhythms in certain cases (jet lag, shift work), but they aren’t a long-term fix.
• Dosage matters. Research shows smaller doses (0.5–1 mg) are just as effective as high doses (like 10 mg).
• Overuse can create dependency. Instead of fixing bad sleep habits, it can mask them.
• Better sleep hacks exist. Consistent bedtimes, light exposure, and apps that track circadian rhythms (like Rise) often outperform pills.

The bottom line? Melatonin isn’t “bad,” but it’s not magic either. For most people, dialing in sleep hygiene (bedtime consistency, less caffeine, more sunlight) works better.

🎧 Why Listen to This Episode?

Because this isn’t your average boring health podcast. You’ll learn:

• Which supplements are worth considering (and which might just be expensive pee).
• How to avoid clumpy collagen shakes.
• Why fish oil gummies are basically shiny marbles of regret.
• The truth about melatonin, circadian rhythms, and sleep optimization.

Plus, you’ll laugh along the way—because Caleigh and Sara never take themselves too seriously.



✅ Key Takeaway

Supplements can be useful, but they aren’t magic bullets. A smart stack (multivitamin, omega-3s, probiotics, creatine) can support overall health, but sleep, nutrition, and consistency still matter more than anything you swallow from a bottle.