Podcasts about Body composition

With a growing reliance on GLP-1 treatments for obesity, researchers at Vanderbilt University in Nashville, Tennessee, compared body composition changes between patients who used GLP-1s versus patients who underwent bariatric surgery for obesity treatment. In this episode, host Rick Greene, MD, FACS, talks with Jason M. Samuels, MD, FACS, one of the authors of Body Composition Changes After Bariatric Surgery or Treatment With GLP-1 Receptor Agonists about the findings, which showed that while both treatments reduced fat mass, surgery helped preserve fat-free mass such as muscle and organ tissues. Talk about the podcast on social media using the hashtag #SurgicalReadings  

Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps (00:00:00) Marie-Pierre St-Onge (00:02:29) Sleep Loss & Appetite, Men vs Women (00:10:20) Sponsors: David & BetterHelp (00:12:39) Sleep Loss, Overeating & Cardiometabolic Health (00:21:56) Weight Gain & Sleep Loss, Tool: Informed Food Choices (00:27:59) Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet (00:33:25) Food Choices & Sleep Quality, Food Timing (00:39:33) Sponsor: AG1 (00:40:52) Personal Circadian Clock, Shift Work; Naps; Running & Yoga (00:53:00) Snoring, Sleep Apnea & Testing (00:56:46) Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber (01:09:49) Sponsor: Helix Sleep (01:11:23) Food Timing & Burning Fat, Tool: Early Meals (01:17:20) Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss (01:22:54) Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet (01:34:38) Corn Oil, Seed Oils & Processed Foods, Smoke Points (01:41:20) Industry-Sponsored Studies (01:50:41) Supplements, Whole Foods, Fiber (01:54:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Flex Diet Podcast, I sit down with Dr. Nathan Jenkins to discuss how to improve performance, body composition, and long-term health through the lens of aerobic development and metabolic flexibility. Nathan shares his journey from exercise physiology and coaching CrossFit athletes to his new role teaching physiology at the University of Georgia School of Medicine. We discuss why metabolic flexibility is such a powerful framework for understanding everything from biochemistry and exercise performance to metabolic disease. We also dive into interpreting maximal exercise testing data, including VO₂ measurements, EKG analysis, and near-infrared spectroscopy (NIRS), along with how different energy systems work together during training and competition. Nathan explains why building an aerobic base is critical for repeated high-intensity performance, how pacing impacts outcomes, and why the ability to "suffer" is actually a trainable skill. To wrap up, we cover practical strategies you can apply right away, including prioritizing protein and carbohydrates, improving sleep quality, and addressing common micronutrient deficiencies through blood work, such as magnesium, vitamin D, and omega-3 status. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode chapters: 02:47 Meet Dr Nathan Jenkins 04:38 CrossFit Nutrition Reality Check 07:09 Leaving Tenure for Family 09:21 Back to Academia and Med Ed 11:29 Why Exercise Physiology Matters 14:36 Stress Tests Reveal Pathology 18:19 Max Testing and NIRS Setup 22:42 Raw Data Over Machine Outputs 24:18 Bohr Effect and Oxygen Delivery 28:09 Energy Systems in the Real World 33:05 Coaching Basics That Matter 35:40 Teaching Cardio From First Principles 36:36 Aerobic Base Reality Check 37:19 Cardio for Meatheads Pitch 39:13 CrossFit Endurance Breakthroughs 41:49 Fixing Time Domain Weakness 45:46 Pacing Like Froning Fraser 48:42 RAAM Gamesmanship Story 51:45 Pain Management Truths 53:23 VO2 Max Feels the Same 55:54 Suffering as a Skill 59:09 Cold Plunge Mindset Study 01:00:52 Caffeine Placebo and Belief 01:03:22 Heat Acclimation and 10K Prep 01:04:36 Metabolic Flexibility Lens 01:08:16 Teaching Diabetes Integration 01:10:56 Bloodwork Meets Flexibility 01:12:37 Where Fat Goes Wrong 01:15:07 Sustainable Deficit Strategy 01:16:34 Four Priorities Blueprint 01:17:21 Protein and Carb Targets 01:21:08 Sleep and Micronutrients 01:27:06 Omega-3 Testing Nuance 01:29:36 Wrap Up and Next Steps 01:31:52 Newsletter and Flex Diet Cert 01:33:20 Final Thanks and Subscribe Flex Diet Podcasts you may enjoy: Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson YouTube: https://youtu.be/PPZyO1nxSPA Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva YouTube: https://youtu.be/p8oM0gW488U Connect with Dr. Jenkins: Website: https://www.drnathanjenkins.com/ Instagram: https://www.instagram.com/drnathanjenkins Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

In this episode, Tara breaks down the top five hidden blocks to better body composition—low deep sleep and under‑recovery, poor insulin sensitivity, not enough muscle, overeating "healthy" fats, and the "I come last" mindset—plus practical fixes you can start using right away.   RESOURCES: Learn more about Tara here: http://taragarrison.com Instagram: @coachtaragarrison @higher.coaching Get 10% off Peluva minimalist shoe with coupon code COACHTARA here: http://peluva.com/coachtara   CHAPTERS: 00:00 – Solo intro: 5 biggest body comp blocks 00:45 – Sponsor: Peluva minimalist shoe ad 02:31 – Block #1: Under‑recovery and low deep sleep 07:00 – Fixing deep sleep: stress, nervous system, rituals 12:04 – Sleep environment: cool, dark, quiet room tweaks 13:31 – Night wakings, blood sugar drops, CGM insights 15:37 – Perimenopause, HRT and better sleep 21:40 – Block #2: Insulin resistance and labs that matter 27:33 – Fasting insulin ranges and getting more sensitive 34:23 – Block #3: Not enough muscle mass (why it matters) 41:31 – How to actually build more muscle and recover 41:57 – Block #4: "Eating healthy" but way too much fat 49:28 – Block #5: "I come last" mindset and boundaries 51:51 – Missing piece: fun, joy, play as real health    WORK WITH TARA: Are You Looking for Help on Your Wellness Journey? Here's how Tara can help you: TRY TARA'S APP FOR FREE: http://taragarrison.com/app INDIVIDUAL ONLINE COACHING: https://www.taragarrison.com/work-with-me CHECK OUT HIGHER RETREATS: https://www.taragarrison.com/retreats   SOCIAL MEDIA:  Instagram @coachtaragarrison TikTok @coachtaragarrison Facebook @coachtaragarrison Pinterest @coachtaragarrison   INSIDE OUT HEALTH PODCAST SPECIAL OFFERS: ☑️ Upgraded Formulas Hair Test Kit Special Offer: https://bit.ly/3YdMn4Z ☑️ Upgraded Formulas - Get 15% OFF Everything with Coupon Code INSIDEOUT15: https://upgradedformulas.com/INSIDEOUT15 ☑️ Rep Provisions: Vote for the future of food with your dollar! And enjoy a 15% discount while you're at it with Coupon Code COACHTARA: https://bit.ly/3dD4ZSv

Registered dietitian nutritionist Leyla Muedin discusses the growing interest in biological age versus chronological age and explains that biological aging is modifiable through consistent lifestyle choices. She outlines common measurement tools and biomarkers, including epigenetic clocks (DNA methylation), telomere length, VO2 max, inflammatory markers, grip strength, and muscle mass, noting that genetics account for only about 25–40% of biological aging variation. Key interventions include regular aerobic and resistance exercise, protein-adequate nutrition to preserve muscle and prevent sarcopenia (with whey protein and leucine-rich foods noted), improved sleep, stress management, reducing processed foods and visceral fat, and lowering chronic inflammation (CRP, IL-6). She also reviews hormetic stressors such as sauna use and mentions red/near-infrared light and sun exposure without sunglasses. Leyla shares client examples showing biological age can worsen or improve, and encourages repeat testing after lifestyle changes.

In this conversation, Dr. Aleksandra Gajer shares her journey from emergency medicine to focusing on metabolic health and hormonal balance. She discusses the challenges faced during the COVID-19 pandemic, her transition to a new practice, and the importance of understanding metabolic health as a foundation for overall wellness. Dr. Gajer emphasizes the role of peptides in supporting health, the significance of body composition, and the therapeutic relationship with patients as essential for effective care.   For Audience Join the other 20,000+ high-performers getting weekly insights on biological reversal, exponential strategies, and Life Energy optimization→ https://start.gladdenlongevity.com/subscribe If you're ready to measure your 60+ biological ages and build a personalized reversal plan, apply for a discovery call here → https://start.gladdenlongevity.com/apply-now   Use code 'Podcast10' to get 10% OFF on any of our supplements at https://gladdenlongevityshop.com/!      Takeaways        Dr. Gajer transitioned from emergency medicine to focus on metabolic health.        COVID-19 had a demoralizing impact on emergency medicine.        Metabolic health is foundational for overall wellness.        Peptides can support metabolic and hormonal health.        Body composition and muscle health are crucial for longevity.        The therapeutic relationship with patients is healing.        Understanding hormonal health is essential for both men and women.        Patients often need more than reassurance from conventional medicine.        Lifestyle changes are supported by peptides in practice.        Creating health from the inside out is a priority.   Chapters 00:00 Introduction and Background 01:46 The Impact of COVID on Emergency Medicine 06:51 Transitioning to Metabolic Health 10:44 The Journey to a New Practice 13:39 Understanding Hormonal Health 17:34 The Role of Peptides in Health 24:52 Body Composition and Muscle Health 32:05 The Importance of Patient Relationships   To learn more about Dr. Aleksandra Gajer: Facebook: https://www.facebook.com/calocurbGLOBAL/ Instagram: https://www.instagram.com/calocurb Website: www.calocurb.com   Reach out to us at:    Website: https://gladdenlongevity.com/     Facebook: https://www.facebook.com/Gladdenlongevity/    Instagram: https://www.instagram.com/gladdenlongevity/?hl=en     LinkedIn: https://www.linkedin.com/company/gladdenlongevity    YouTube: https://www.youtube.com/channel/UC5_q8nexY4K5ilgFnKm7naw     Gladden Longevity Podcast Disclosures Production & Independence The Gladden Longevity Podcast and Age Hackers are produced by Gladden Longevity Podcast, which operates independently from Dr. Jeffrey Gladden's clinical practice and research at Gladden Longevity in Irving, Texas. Dr. Gladden may serve as a founder, advisor, or investor in select health, wellness, or longevity-related ventures. These may occasionally be referenced in podcast discussions when relevant to educational topics. Any such mentions are for informational purposes only and do not constitute endorsements. Medical Disclaimer The Gladden Longevity Podcast is intended for educational and informational purposes only. It does not constitute the practice of medicine, nursing, or other professional healthcare services — including the giving of medical advice — and no doctor–patient relationship is formed through this podcast or its associated content. The information shared on this podcast, including opinions, research discussions, and referenced materials, is not intended to replace or serve as a substitute for professional medical advice, diagnosis, or treatment. Listeners should not disregard or delay seeking medical advice for any condition they may have. Always seek the guidance of a qualified healthcare professional regarding any questions or concerns about your health, medical conditions, or treatment options. Use of information from this podcast and any linked materials is at the listener's own risk. Podcast Guest Disclosures Guests on the Gladden Longevity Podcast may hold financial interests, advisory roles, or ownership stakes in companies, products, or services discussed during their appearance. The views expressed by guests are their own and do not necessarily reflect the opinions or positions of Gladden Longevity, Dr. Jeffrey Gladden, or the production team. Sponsorships & Affiliate Disclosures To support the creation of high-quality educational content, the Gladden Longevity Podcast may include paid sponsorships or affiliate partnerships. Any such partnerships will be clearly identified during episodes or noted in the accompanying show notes. We may receive compensation through affiliate links or sponsorship agreements when products or services are mentioned on the show. However, these partnerships do not influence the opinions, recommendations, or clinical integrity of the information presented. Additional Note on Content Integrity All content is carefully curated to align with our mission of promoting science-based, ethical, and responsible approaches to health, wellness, and longevity. We strive to maintain the highest standards of transparency and educational value in all our communications.  

Send a Text Message. Please include your name and email so we can answer you! Please note, this does not subscribe you to our email list, it's just to answer if you have a questions for us. What if you've actually been making progress, but just didn't know how to see it?So many people feel stuck because the scale isn't moving, or because progress feels painfully slow. But total weight is only one piece of the picture. You could be losing body fat, building muscle, and moving in exactly the right direction… without even realizing it.In this episode, we look at how to use body composition data in a practical way, which numbers matter most, and how to avoid letting the data take over your life. ReferencesFolly Nutrition Hair Health Gummies (Use code MATTHEA)Body Composition DecodedBody composition scales:InBody HumeGet the free podcast roadmap for The Obesity GuideSubscribe to my Youtube channelAll of the information on this podcast is for general informational purposes only. Please talk to your physician and medical team about what is right for you. No medical advice is being on this podcast. If you live in Indiana or Illinois and want to work with doctor Matthea Rentea, you can find out more on www.RenteaClinic.com Not Sure Where to Start With the Podcast? I've Got You.Get my free Podcast Roadmap—a simple guide to help you find the episodes that matter most to your journey. Whether you're on GLP-1s, navigating plateaus, or just starting out, there's something here for you.Support the show

I veckans avsnitt avhandlas två ämnen. Först blir det en diskussion kring en artikel i SvD kring kollagen som kosttillskott. Artikeln fokuserar på kollagen som tillskott för starkare muskler och senor och har ett bra upplägg även om den enligt oss missar att diskutera lite kring peptider. Efter det diskuteras två nya studier där man använt sig av MR mätningar tillsammans med AI för att studera tiotusentals människors kroppssammansättning och hur fördelningen av fett på olika platser på kroppen korrelerar med risken för sjukdom. Du hittar de två artiklarna här: Body Composition in the General Population: Whole-body MRI–derived Reference Curves from Over 66 000 Individuals. Associations of MRI-derived Paraspinal IMAT and LMM with Cardiometabolic Risk Factors: Results from a German Cohort. På Hälsoveckan by Tyngres instagram kan du hitta bilder relaterat till detta och tidigare avsnitt. Hålltider (00:00:00) Introsnack (00:01:14) SvD tittar på kosttillskottet kollagen (00:13:52) Nya mer precisa metoder att studera kroppssammansättning med MR

Welcome to the Mind Muscle Connection Podcast!In this episode, I sit down with coach Bruno Araujo Silva, a coach based in Belgium, to break down a real client case study and walk through Body Comp 101: How To Actually Improve Body CompositionWe also dive into why biofeedback matters more than exact calorie numbers, how body fat percentage changes the strategy, and why most people stay stuck in endless bulk-and-cut cycles. If you coach clients, are trying to improve your own body composition, or want a more sustainable approach to fat loss and muscle building, this episode is a must-listen.Let's talk about:Introduction to Bruno ArroyoWhy Body Fat Percentage Changes the Calorie Increase StrategyHow Long Someone Can Stay in a DeficitRate of lossBiofeedbackClient's weight lossWhen to Transition Out of a Fat Loss PhaseCalories During a Maintenance/Building PhaseProtein & CaloriesFear of carbsTraining structure during building phaseWhat To Do If Weight Gain Happens Too FastMaintenance phaseWho Actually Needs a SurplusHow Long Fat Loss Phases Should LastWhy Hard Training + Low Calories BackfiresResourcesFollow me on Instagram for more information and education:https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewformBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

In this episode of the Flex Diet Podcast, I'm on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range. We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch. Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I'm a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online. Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.” Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 02:21 Body Comp Framework 04:00 Nutrition Basics Protein 07:01 Adherence Tracking Habits 10:21 Check Ins Coaching System 13:28 Mindset Lessons Reverse Diet 15:01 Bodybuilding Backstory Shift 18:14 Performance First Training 20:47 Programming Frequency Splits 25:15 Mastering Compound Lifts 27:25 Squat Alternatives Single Leg 28:47 Deadlift Hinge Progressions 29:54 Hip Thrust Debate 30:42 Hip Thrusts for Athletes 31:30 Front Loaded Squat Options 33:09 Single Leg Strength Focus 34:18 Z Press and Pressing Variations 36:05 Mobility and Priming 37:57 Trap Bar Deadlift Preference 39:27 Stress and Sleep Routines 43:03 Phone Distraction Strategies 46:48 Four Tips for Body Comp 51:52 Mindset Never Miss Twice 52:43 Where to Find Martin 53:26 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck YouTube: https://www.youtube.com/watch?v=19VSFiYWhVw Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian YouTube: https://www.youtube.com/watch?v=f5NryXdButk&t=1s Connect with Martin: Instagram: https://www.instagram.com/martinsilvafitness/ Website: https://optimiseyourbody.transistor.fm/ YouTube: https://www.youtube.com/@Martinsilvafitness Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

If you're a woman in your 30s, 40s, or 50s feeling like your body is betraying you, this episode reveals the hormonal, gut, and environmental triggers behind perimenopause that most doctors never address, and exactly what you can do about it. -Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey sits down with Cynthia Thurlow, a nurse practitioner, CEO and founder of the Everyday Wellness Project, and a globally recognized expert in intermittent fasting and women's hormonal health. Her TEDx talk on intermittent fasting has surpassed 10 million views, and she brings over 20 years of functional medicine clinical experience to one of the most underserved conversations in longevity and human performance. Together, they tear apart the outdated medical narrative around perimenopause and menopause, exposing how a lack of knowledge, not biology, is destroying relationships, careers, and quality of life for millions of women. Dave and Cynthia dig into the gut microbiome's role in every symptom women experience in midlife, the mold toxin that is 10,000 times more potent than human estrogen and directly linked to hormonal chaos, and why biohacking your hormones as early as 35 could be the most important longevity move a woman makes. They also cover why statins are wrecking women's metabolism, how trauma accelerates ovarian aging and mitochondrial decline, the surprising connection between histamine reactions and hot flashes, and why GLP-1 micro-dosing alongside hormone replacement therapy is a game-changer for body composition and anti-aging. This episode is essential for listening for anyone serious about biohacking, sleep optimization, functional medicine, longevity, brain optimization, supplements, metabolism, human performance, and smarter not harder approaches to women's health. You'll Learn: Why perimenopause actually begins around age 35 and what to do about it before symptoms hit How a mold-derived xenoestrogen found in conventional beef disrupts hormones at 10,000 times the potency of human estrogen The gut microbiome changes that drive hot flashes, brain fog, weight gain, and mood disorders in perimenopause Why oral micronized progesterone beats topical for sleep optimization and hormonal stability How testosterone drives executive function, motivation, and brain optimization in women The lab tests every woman in perimenopause should run, including fasting insulin, ApoB, ferritin, and a full thyroid panel Why adverse childhood events and unresolved trauma age the ovaries and tank mitochondria How mold toxicity and Lyme disease create a hormonal perfect storm that no amount of supplements will fix The real reason 70 percent of divorces are initiated by women, and what hormones have to do with it Thank you to our sponsors! - Neuronic | Go to www.neuronic.online Code DAVE for $100 off - Superstratum Labs | Get Dave's exact home mold detox kit and save 10% at superstratumlabs.com/products/dave - Joymode | Go to tryjoymode.com/DAVE Or enter DAVE at checkout for 20% off. - Viome | Check it out at viome.com and use code 10DAVE for 10% off. It's time to stop guessing and start knowing your body. Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. Keywords: Cynthia Thurlow, The Menopause Gut, perimenopause, menopause, hormones, hormone replacement therapy, HRT, bioidentical hormones, progesterone, estrogen, testosterone, thyroid health, gut microbiome, women's health, functional medicine, biohacking, longevity, anti-aging, human performance, mitochondria, sleep optimization, metabolism, supplements, mold toxicity, zearalenone, xenoestrogen, hot flashes, brain fog, body composition, GLP-1, intermittent fasting, trauma, cortisol, adrenal health, leaky gut, histamine intolerance, mast cell activation, insulin resistance, fasting insulin, ApoB, ferritin, statins, ovarian aging, Dave Asprey, smarter not harder Resources: • Learn More From Cynthia And Get Her New Book The Menopause Gut at: https://www.cynthiathurlow.com/ • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/ • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ • Upgrade Labs: https://upgradelabs.com Timestamps: 00:00 – Intro 04:35 – Root Causes of Perimenopause 07:50 – When Perimenopause Starts 09:47 – Progesterone: When & How 12:16 – Testosterone for Women 14:14 – Thyroid & Energy 18:41 – FDA's HRT Policy Change 20:15 – Hormones & Divorce21:53 – GLP-1s & Body Composition 27:17 – Key Lab Tests 31:13 – AI & Budget Labs 39:44 – Gut Microbiome & Menopause 42:57 – Histamine, Mast Cells & Hot Flashes 47:55 – Toxic Mold & Xenoestrogens 50:31 – Dairy, Raw Milk & Leaky Gut 59:27 – Healing Trauma 1:03:00 – Book Recommendations See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Your gut doesn't lie — and in perimenopause, it's sending distress signals most doctors completely ignore. Nurse practitioner, two-time TEDx speaker, and Everyday Wellness podcast host Cynthia Thurlow joins Dr. Stephanie for a conversation that starts in Morocco (food poisoning, a hospitalization, and a perimenopause wake-up call nobody saw coming) and ends with a clear-eyed framework for supporting your gut, your bones, your immune system, and your sleep through the hormonal chaos of midlife. Episode Overview: (0:00) Intro/Teaser (7:00) How a Parasite Became a Perimenopause Wake-Up Call (11:00) Why Women Resist the Word “Perimenopause” (16:00) The Gut-Hormone Connection Nobody's Talking About (21:00) The Medical System Was Never Built for Middle-Aged Women (30:00) Body Composition, the Scale, and the Comments That Stick (34:00) The ACE Study: How Childhood Trauma Rewires the Gut and Immune System (41:00) Oral Contraceptives, Antibiotics, and the Developing Microbiome (48:00) The Estrobolome (53:00) The 6–12 Window (56:00) Sleep, Stress, and Nutrition — The Three Biggest Levers in Perimenopause (1:02:00) Advice for Mothers of Daughters (1:05:00) Cynthia's Personal Daily Protocol (1:13:00) The Menopause Gut: Elevator Pitch and Where to Find It (1:15:00) After Party — Dr. Stephanie's Key Takeaways Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep466/ We couldn't do it without our sponsors: ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER. BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 15%. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself. LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/Better COZY EARTH  - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Most people train hard… but still don't look like they train.In this episode, we break down the Body Comp Training Accelerator - the exact approach we use to help clients build muscle, drop body fat, and actually see the results they've been chasing.We're talking:Why your current training might not be driving physique changeThe biggest mistakes keeping you stuck (even if you're consistent)How to structure your workouts for maximum body composition resultsThe balance between intensity, volume, and recovery that actually worksWhat “training with intent” really looks like in practiceIf you've ever felt like you're putting in the effort but not getting the return — this episode will show you what needs to change.FREE BODY TRAINING PROGRAMME - https://go.powerful-performer.com/7-day-movie-star-readyFREE NUTRITION TIPS - https://powerful-performer.com/powerful-performer-programme/

GLP-1 medications like semaglutide and tirzepatide are everywhere right now—but are they actually solving the problem? In Episode 8 of this 16-part series on ultra-processed foods, Dr. Brendan McCarthy breaks down the truth about GLP-1 medications: how they work, why they can feel like a “miracle,” and where things go wrong when they're used without proper medical guidance. This isn't about shame. It's about understanding. GLP-1s can quiet “food noise” and help regulate appetite—but they don't fix your relationship with food, your metabolism, or the long-term patterns that lead to weight gain. Without structure, nutrition, and proper care, many patients end up with muscle loss, nutrient deficiencies, and rebound weight gain. In this episode, you'll learn: What GLP-1 medications actually do in your body Why they're not a long-term solution on their own The biggest mistakes doctors and clinics make when prescribing them How ultra-processed foods drive weight gain in the first place How to use GLP-1s the right way to create lasting change The goal isn't dependence—it's freedom. If you're currently on a GLP-1 (or considering it), this episode will change how you think about your treatment plan.   Mechanism Anchored References This episode is not anti medication. It is about putting GLP 1 therapy in its proper place. GLP 1 receptor agonists can reduce appetite pressure and alter satiety signaling. That matters. But quieter appetite is not the same as full recovery. Food quality still matters. Protein still matters. Muscle still matters. Structure still matters.   References U.S. Food and Drug Administration. WEGOVY semaglutide injection Prescribing Information. 2025. Wilding, John P H, et al. Once Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, vol. 384, no. 11, 2021, pp. 989 to 1002. Wilding, John P H, et al. Weight Regain and Cardiometabolic Effects After Withdrawal of Semaglutide The STEP 1 Trial Extension. Diabetes Obesity and Metabolism, vol. 24, no. 8, 2022, pp. 1553 to 1564. Hall, Kevin D, et al. Ultra Processed Diets Cause Excess Calorie Intake and Weight Gain An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, vol. 30, no. 1, 2019, pp. 67 to 77. Neeland, Ian J, et al. Changes in Lean Body Mass with Glucagon Like Peptide 1 Based Therapies and Mitigation Strategies. Diabetes Obesity and Metabolism, 2024. Wilding, John P H, et al. Impact of Semaglutide on Body Composition in Adults with Overweight or Obesity Exploratory Analysis of the STEP 1 Study. 2021. Everitt, Barry J, and Trevor W Robbins. Drug Addiction Updating Actions to Habits to Compulsions Ten Years On. Annual Review of Psychology, vol. 67, 2016, pp. 23 to 50. Monteiro, Carlos A, et al. The UN Decade of Nutrition the NOVA Food Classification and the Trouble with Ultra Processing. Public Health Nutrition, vol. 21, no. 1, 2018, pp. 5 to 17.   Dr. Brendan McCarthy is the founder and Chief Medical Officer of Protea Medical Center in Arizona. With over two decades of experience, he's helped thousands of patients navigate hormonal imbalances using bioidentical HRT, nutrition, and root-cause medicine. He's also taught and mentored other physicians on integrative approaches to hormone therapy, weight loss, fertility, and more. If you're ready to take your health seriously, this podcast is a great place to start.  

Expect a renewed push to take a statin at your next doctor's visit; PREVENT online calculator skews decisions to prescribe cholesterol reduction as early as 30; American Heart Association discourages at-risk patients from taking fish oil and garlic supplements—REALLY? Renewed interest in muscle as promoter of overall health and metabolism; The key role of urolithin A (Mitopure®️) for supporting muscle function. Is DHEA a reasonable supplement for post-menopausal women?

Welcome back to our weekend Cabral HouseCall shows!   This is where we answer our community's wellness, weight loss, and anti-aging questions to help people get back on track!   Check out today's questions:    Selena: Hi doctor Cabral, I'm looking for some insight into my body composition. I'm a 47-year-old female currently strength training 6 days/week (30-min Upper/Lower split) and averaging 20K steps daily. My intake is ~2200 kcal (150-180g Protein / 200g Carbs). While I'm lean and can feel the muscle underneath, I'm lacking visible definition. Am I potentially over-training, or do I need to adjust my intensity/recovery to see better hypertrophy? Thanks so much in advance for your answer!      Jen: Any advice! Sick w/something middle of December (maybe subclade K as it was the week that was apparently the pinnacle week in UK) , GP prescribed Penicillin as sent a pic of throat & he said maybe Strep. Didn't work so Clarathromycin which made me better but then Oral Thrush which went on weeks treated with Daktarin/Fluconazole (had to beg for it) but had 3 ever increasing doses. Now I have been told it's Burning Mouth Syndrome. Tested for Full Bloods, Diabetes & even HIV (all normal or Negative for the latter). This has been 2.5 months of hell. Saw a Oral Maxillofacial specialist on Friday who said I needed to brush HARD TOOTHBRUSH with Kingfisher (Inc Sodium Lauroul Sarconsinate) & that I'm just having Menopause! I lost my @#*& ! Bloods due for Vits/Mins. Taking vit A-Z , alpha Lapoic.      Mohamed: Hello Dr.Cabral. I enjoy watching your weekend house calls and your in-depth responses are fantastic. My question is 2 part.. if you could do 3-4 things to support healthy blood pressure (Dad's on higher side, 160/80s). What would the 4 things be? For a late 60s man. 2nd question is regarding Intracellular nutrient analysis lab? It states " The INA (Intracellular Nutrient Analysis) directly measures the effect of specific micronutrients on the ability of T and B lymphocytes to reproduce when stimulated with a mitogen (i.e., mitosis generator)". Thoughts on this? Thanks!        Maria: Dr. Cabral, thank you for all you do for everyone. Your amazing! Can you talk a little bit about hammer toe, curl toes, etc Is this curable. I didn't find anything in your podcast. again thank! Have an amazing blessed day.      Sonny: Hi Dr. Cabral, thank you for everything you do. I'm an IHP2 and had a question about my morning routine. I wake at 4:45am and do tongue scraping, oil pulling, meditation, breathwork, and drink ~500ml lemon water with sea salt. I strength train from 6:00am–7:00am (about 30 min mobility + 30 min strength), then walk outside 35–40 minutes, followed by ~25 minutes in an infrared sauna and a shower. By then it's around 9am and I'm still fasted. I usually finish dinner around 6–6:30pm, so it's a long overnight fast. As a Vata body type, is this too long given the morning activity? Would drinking my protein smoothie around 8am during the sauna blunt the sauna benefits? Also, would drinking essential amino acids before my workout be helpful, or would that break the overnight fast?      Thank you for tuning into today's Cabral HouseCall and be sure to check back tomorrow where we answer more of our community's questions!      - - - Show Notes and Resources: StephenCabral.com/3718 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

Ariana Medizade is a wellness expert focused on metabolic health, body composition, and sustainable strategies for looking and feeling your best. She joins the show to break down the actual order of operations for a summer glow-up—what matters, what doesn't, and where to start if you want real results.This episode cuts through the noise. Instead of stacking a million habits, Ariana explains how to prioritize the fundamentals—sleep, nutrition, muscle, and blood sugar—so everything else (energy, skin, cravings, even “cortisol face”) falls into place. We get into the biggest mistakes women make when trying to lean out, what's driving modern fatigue and weight gain, and the supplements and habits that are actually worth it.If you want to feel tighter, more energized, and genuinely glowy by summer—without overcomplicating it—this is your blueprint.We cover: • The order of operations for a real glow-up • The #1 sleep mistake keeping you exhausted (and how to fix it) • How modern life is disrupting hormones, metabolism, and energy • Body composition vs. weight loss (and why muscle changes everything) • How to get lean, toned, and defined—without overtraining • Why building muscle stabilizes blood sugar (and reduces cravings) • Creatine for women: benefits for body, brain, and longevity • Supplements for carb cravings + blood sugar regulation • How to naturally support GLP-1 and appetite control • Cortisol myths vs. reality (and what “cortisol face” actually is) • How to reduce water retention and look less inflamed • Best electrolytes, collagen, and what's actually worth buying • Peptides, black seed oil, and trending wellness tools • The biggest wellness scams to avoidYou can find Ariana on Instagram at @wellness.pharm and on TikTok at @thewellnesspharm.This episode is brought to you by:Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.Get $25 off your first purchase when you go to TheRealReal.com/well.Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Go to ro.co/blonde to see if you're eligible for the new GLP-1 pill on ro.Visit livemomentous.com and use promo code well for up to 35% off your first order.Get 30% off and free shipping at drinkspark.com with code WELL.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this episode, host Dr. Mio Nakamura (University of Michigan) speaks with Dr. Lyn Ferguson (University of Glasgow) about her study on how body composition (not just weight) impacts psoriatic disease and cardiometabolic risk. This study was supported by a GRAPPA Pilot Research Grant.HighlightsObesity is strongly linked to worse psoriasis and psoriatic arthritis outcomesVisceral fat, liver fat, and muscle fat are more important than BMI alonePatients with psoriatic disease show:Higher visceral and ectopic fatLower muscle volumeAdverse muscle composition (low muscle + high fat) is a key risk marker:~3× higher risk of type 2 diabetes2× higher risk of heart diseaseMay also help predict future psoriasis riskConnectStay up to date with the latest in psoriatic disease research and GRAPPA initiatives: https://www.grappanetwork.org Hosted on Acast. See acast.com/privacy for more information.

Most functional fitness athletes are leaving their best recovery on the table every single night.Not because of their training. Not because of what they eat during the day. Because of what they do, or don't do, in the last hour before they go to sleep.This video breaks down exactly what to eat before bed to keep your body building muscle and burning fat while you sleep. Two mistakes to avoid and one thing you can start doing tonight.No tracking. No complicated meal plan. Just one simple habit that changes how you wake up.

If you're training hard, eating clean, and still not seeing your body change, this video is for you.In the next 5 minutes I'm going to give you one dead simple shift that every functional fitness athlete I've ever coached has made, and it's the reason they finally started seeing the body composition results they'd been chasing for months.No macro tracking. No calorie counting. No complicated meal plans.Just the honest truth about why your body isn't responding the way it should, and the one thing you can do today to change that.This is the most important nutrition advice nobody ever gives functional fitness athletes. And once you hear it, you'll wonder why it took this long.

"Just breastfeed and the weight will fall right off." That's what every nursing mother hears. And then it's a struggle because of what's going on hormonally while you're producing milk.Lactation does a few things. It suppresses estrogen to near-menopausal levels, shifts fat storage toward your midsection, and creates anabolic resistance in your muscles, all while burning 350 to 450 extra calories a day. One side says don't touch your nutrition until you're done breastfeeding. The other says eat in a deficit and train hard like everyone else. Both are inadequate.Philip walks through the actual research on calorie restriction during established lactation, including the landmark New England Journal of Medicine study that showed zero effect on infant growth with a moderate deficit. You'll learn what's really happening with your hormones, why protein needs are 50 to 100 percent higher than the RDA suggests, why sleep may matter more for body composition than your nutrition plan, and 3 signs that tell you your approach might be too aggressive.Improve your sleep quality with Cozy Earth's temperature-regulating bamboo-derived bedding and sleepwear. Deeper, more relaxing sleep makes a real difference. Get 20% off at:https://witsandweights.com/cozyearthEpisode ResourcesJoin the Eat More Lift Heavy waitlist for founder pricing (closes March 16) on a 26-week coached program integrating training and nutrition with a dedicated module on hormonal pattern awareness:https://witsandweights.com/eatmoreSubmit a question for the podcast: witsandweights.com/questionTimestamps0:00 - Breastfeeding and body composition 3:55 - Two types of bad advice for nursing mothers 6:15 - Calorie restriction while nursing 9:09 - How lactation suppresses estrogen and shifts fat storage 10:45 - Anabolic resistance and insulin sensitivity during nursing 11:30 - Perimenopause and lactation 12:15 - Oxytocin as a cortisol buffer 14:17 - Sleep quality while nursing 16:38 - Nutrition, protein, and calorie floors for nursing mothers 21:00 - Why sleep deprivation prevents fat loss 23:26 - NEAT and practical movement tips 25:53 - Eat more and lift heavy 27:47 - 3 signs your deficit is too aggressive while nursing

In this live coaching episode, we're diving deep into the foundation of lasting metabolic health — and it starts with getting honest about where you are right now. Part 3 of the Empowered Eating Journey is all about the Nutrition Reboot: a powerful inventory and calibration process that helps you understand exactly what's working, what's not, and what needs to shift to support your energy, body composition, and overall metabolic health. This isn't about starting over from scratch — it's about getting strategic. We walk through how to audit your current eating patterns, identify the gaps, and recalibrate your nutrition in a way that actually fits your life. What We Cover in This Episode The Nutrition Inventory: how to take an honest look at your current habits without judgment What "calibration" means in practice — and why it's more effective than overhauling everything at once Common patterns that quietly sabotage energy levels and body composition goals How to use this process as a launchpad for sustainable change Ready to Do a Full Nutrition Reboot? If this episode resonated with you and you're ready to reset your nutrition with personalized support, I'd love to work with you 1:1. The Nutrition Reboot Package is designed to help you cut through the confusion, recalibrate your eating, and finally build a foundation that supports how you want to feel in your body.

What weighs more??Trick question; listen up to understand the nuances of Body Composition!!www.drericprimex.com

In today's episode, I'm breaking down the key things I recommend tracking for anyone who wants to improve their body composition, hormonal health, recovery, and overall performance.Tracking the right data allows you to identify patterns in your nutrition, training, and recovery so you can make informed adjustments without feeling like you constantly have to start over.Instead of guessing or reacting emotionally to changes in your body, you'll learn how to use simple metrics to better understand what your body needs and how to create sustainable progress over time.If you've ever felt overwhelmed by what to track—or worried about becoming obsessive with data—this episode will help you focus on the metrics that actually matter.For access to my course (mentioned in the episode) - email me at cheryl@myfitbodyrx.comBook a nutrition consult https://api.leadconnectorhq.com/widget/bookings/free-coaching-consult-1Follow me on instagram: https://www.instagram.com/cherylnasso/Join my private community: https://www.facebook.com/groups/294530606718030

As technology continues to reshape the health and wellness landscape, innovators like Jason Moore are leading the charge toward smarter, more personalized health insights. In todays episode, we sit down with Jason Moore, CEO and founder of Spren, to explore a groundbreaking platform that leverages smartphone-based technology to measure body composition, heart rate variability (HRV), and metabolic signals—while delivering personalized nutrition guidance and continuous AI-driven coaching. With more than a decade dedicated to studying digital biomarkers, Jason has focused on making advanced physiological data accessible to everyday people. Driven by curiosity and a passion for scientific discovery, he works alongside leading researchers to transform complex health data into actionable insights that empower individuals to optimize their performance and well-being. In this conversation, we explore: ·       What digital biomarkers are and how they're revolutionizing health monitoring. ·       Why HRV is one of the most powerful indicators of stress, recovery, and overall resilience. ·       How smartphone-based technology can accurately analyze body composition and metabolic health. To learn more from Jason, connect with him on Instagram and LinkedIn. Episode also available on Apple Podcasts: https://apple.co/38oMlMr 

You can't watch a single sporting event without being hit with an Ozempic commercial — but did you know that those GLP-1s everyone's talking about are actually peptides? Kyal Van Der Leest — nutritionist, naturopath, and the formulator behind LvLUp Health — breaks down which peptides actually work, which ones are all hype, and why the Swiss Army knife of peptides (BPC-157) might be exactly what your gut, your joints, and your brain have been begging for. Kyal gets into the oral vs. injectable debate (Kyal sells oral peptides and still admits most oral ones don't work — gotta respect that), why your midlife body composition changes aren't just about willpower, the mould exposure conversation that'll make you side-eye your hotel room forever, and whether microdosing GLP-1s is the smarter play. If you're a Betty navigating perimenopause or menopause and want real, science-backed options beyond "just take Ozempic," this episode is your new best friend. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. Episode Overview:0:00 Teaser/Intro6:30 Oral vs. Injectable Peptides11:22 The Cost, Convenience & Travel Factor15:47 BPC-157: The Swiss Army Knife of Peptides21:10 Arthritis, Autoimmunity & the Gut Connection27:28 GHK-Copper: Skin From Within & Longevity Genes35:54 Body Composition Changes in Perimenopause & Menopause43:24 Microdosing GLP-1s49:47 Mould: The Hidden Wrecker of Hormones, Gut & Brain58:49 How to Cycle Peptides (And Why You Should)1:02:38 Level Up Health: Where to Find These Products1:09:29 The After Party: Dr. Stephanie's Honest Take Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep459 We couldn't do it without our sponsors: TIMELINE  - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself. BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER. AGZ - If you're ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a FREE Frother with your first purchase of AGZ. EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/better with code BETTER. ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Episode #2: A Live Coaching Session What happens after food freedom? In this new coaching series, you'll follow one woman's journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting. This is Episode 1, and you're sitting in on our first session together. She's done the work to heal her relationship with food. She's no longer obsessed. But now she wants more: More stable energy Better metabolic health Hormone balance Improved body composition Sustainable weight changes A stronger, more capable body In this session, we unpack: Body composition and the process of making peace with body fat Sport nutrition  Adapting and adjusting nutrition for vacation    You'll hear the real questions. The hesitations. The mindset shifts. And you'll begin to see how Empowered Eating bridges the gap between food freedom and sustainable metabolic health.   Who This Series Is For This live coaching journey is for women who: Have done intuitive eating or food freedom work Want to support hormones and metabolism without dieting Feel stuck with energy, body composition, or blood sugar Crave structure without obsession If you see yourself in her story, you're not alone.   What's Coming Next In the upcoming sessions, you'll hear us work through: Protein targets and muscle building Blood sugar regulation Calibrating intake without tracking obsession Body composition goals without body shame Moving from self-trust to strategic alignment You'll get to witness the process — not just the principles.   Ready to Start Your Own Journey? If this episode resonates and you're ready to move from food freedom to metabolic health with guidance and support, we'd love to connect. Visit The Well Collective to: Book a Free Discovery Call  Learn more about our Empowered Eating programs Join our email community

Living a Nutritious Life PodcastIn this exciting episode of Living a Nutritious Life Podcast, we are thrilled to welcome Holly Perkins, a renowned strength training specialist and women's fitness expert.About Our Guest:Holly Perkins, BS, CSCS, CISSN is an established expert and thought leader in women's health. For 30 years, Holly has educated and guided thousands of women through her in-person and virtual practice. She is the author of Lift to Get Lean (Rodale, 2014), and an established expert in women's health with an emphasis on physical performance, nutrition, and mindset management.Ready to build muscle for life? Join Holly Perkins' free 3-day virtual workshop, Muscle for Life, and learn how progressive resistance strength training supports lean mass, midlife body composition, and long-term health. Grab your free spot

Episode 1: A Live Coaching Session What happens after food freedom? In this new coaching series, you'll follow one woman's journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting. This is Episode 1, and you're sitting in on our first session together. She's done the work to heal her relationship with food. She's no longer obsessed. But now she wants more: More stable energy Better metabolic health Hormone balance Improved body composition Sustainable weight changes A stronger, more capable body In this session, we unpack: What “metabolic health” really means for women The difference between restriction and optimization Why food freedom is a foundation — not the finish line How nervous system safety impacts hormones and metabolism The fears that surface when shifting from freedom to focus You'll hear the real questions. The hesitations. The mindset shifts. And you'll begin to see how Empowered Eating bridges the gap between food freedom and sustainable metabolic health. Who This Series Is For This live coaching journey is for women who: Have done intuitive eating or food freedom work Want to support hormones and metabolism without dieting Feel stuck with energy, body composition, or blood sugar Crave structure without obsession If you see yourself in her story, you're not alone. What's Coming Next In the upcoming sessions, you'll hear us work through: Protein targets and muscle building Blood sugar regulation Calibrating intake without tracking obsession Body composition goals without body shame Moving from self-trust to strategic alignment You'll get to witness the process — not just the principles. Ready to Start Your Own Journey? If this episode resonates and you're ready to move from food freedom to metabolic health with guidance and support, we'd love to connect. Visit The Well Collective to: Book a Free Discovery Call  Learn more about our Empowered Eating programs Join our email community You don't have to choose between peace and progress. You can build both.

Host Robert Santana interviews Mark Rippetoe, author of “Starting Strength,” for an honest conversation about the fundamentals of strength training and misconceptions in fitness culture. Rippetoe reflects on the evolution of his book's audience, shifting from coaches to everyday individuals seeking real results. They discuss the value of compound lifts like the deadlift, the pitfalls of chasing lean physiques, and why performance should trump appearance. Both share personal stories and coaching lessons, emphasizing that progress comes from consistent training, proper recovery, and focusing on tangible strength gains rather than societal standards of body composition.

if you've ever thought “maybe i just need to cut carbs harder” “i'm eating so little… why is nothing changing... here's why dieting feels SO HARD... and why you sometimes feel like a feral raccoon at night....because for a lot of women, the issue isn't carbs. it's not fat either.it's that your diet is built around rules you can't sustain — and your protein is too low to make the whole thing feel liveable.in part 2 with luke leaman, we break down why protein is the most underrated lever for fat loss, appetite control, and body recomposition — and why most women are accidentally under-eating protein while over-snacking their way out of a deficit.we talk about:• why you're so hungry in a deficit (and why hunger isn't a “mindset issue”)• how higher protein makes dieting feel easier (satiety + structure + fewer cravings)• why keto isn't magic (and how it can mess with training if you don't understand it)• the thermic effect of food: why protein literally costs energy to digest• the “paper deficit” problem: when your tracking says deficit but weekends + snacks say otherwise• how to adjust calories without going extreme (so you stop rebounding)2 mini wins you can use this week:• pick a protein target and hit it daily for 7 days before you change anything else. clean data first.• choose one “problem time” (night snacking, weekends, wine) and put a simple boundary around it for 14 days.if you want fat loss that doesn't feel like punishment, start here.find me @transformxruby on instagram

In this episode of the Gladden Longevity Podcast, Dr. Jeffrey Gladden sits down in person with fitness and nutrition expert Autumn Calabrese to unpack the full truth about GLP-1 agonists. With millions of people jumping on semaglutide, tirzepatide, and soon retatrutide, the conversation most doctors aren't having is about what's actually happening inside the body while the scale goes down. Dr. Gladden breaks down how GLP-1s suppress hunger, slow metabolism, and trigger muscle wasting when used without proper diagnostics or a supporting protocol. He explains the critical differences between GLP-1s, GLP-2s, and GLP-3s, reveals why the ghrelin rebound causes most people to regain everything they lost, and shares the strategies he uses in his practice to help patients lose fat while protecting lean tissue. From the 5-day fasting mimicking diet to natural GLP-1 boosters like metabolic probiotics and calocurb, this episode lays out a smarter, more sustainable path to optimizing body composition. Whether you're considering a GLP-1, already on one, or looking for alternatives, this is the conversation that could change your entire approach. For Audience • Use code 'Podcast10' to get 10% OFF on any of our supplements at https://gladdenlongevityshop.com/!  • Subscribe to the Gladden Longevity Newsletter for the latest on longevity medicine, peptide protocols, and hormone optimization → https://start.gladdenlongevity.com/subscribe • Ready to find out what's really going on inside your body? Book a call with the Gladden Longevity team → https://start.gladdenlongevity.com/apply-now Takeaways • Peptides are signaling partners, not substitutes for the work your body needs to do.  • GLP-1s were designed for diabetics and metabolic syndrome, not casual weight loss. • GLP-1s decrease energy expenditure while GLP-3s (retatrutide) increase it. • Many GLP-1 users are losing muscle mass instead of fat without realizing it. • The ghrelin rebound after stopping a GLP-1 drives appetite higher than before while metabolism stays slower. • A fasting blood sugar and hemoglobin A1C alone are not enough to understand your metabolic health. • A two-hour glucose tolerance test with an insulin curve reveals insulin resistance most doctors completely miss. • The 5-day fasting mimicking diet resets ghrelin, taste buds, gut biome, and leptin sensitivity without destroying muscle. • You can boost your body's own natural GLP-1 production through the right probiotics and bitter receptor activation. • Weight gain is not always an appetite problem. Thyroid dysfunction, declining sex hormones, and missing micronutrients can all be the real driver. • Sex hormone optimization during perimenopause and andropause is critical for maintaining body composition. • Willpower never wins long term. Systems and environment design are what create durable results.    Chapters 00:00 Introduction and Welcome with Autumn 00:44 What Is a Peptide and How Peptides Work in the Body 03:07 BPC-157 and the Pharma Model vs. Peptide Signaling 05:00 You Can't Out-Peptide Bad Habits 06:31 What Is a GLP-1 and How It Affects Your Brain and Gut 08:57 GLP-1s Were Designed for Diabetics Not Weight Loss 09:40 GLP-2 Tirzepatide and GLP-3 Retatrutide Explained 11:00 Why Retatrutide Increases Energy Expenditure While GLP-1s Decrease It 12:00 The Muscle Mass Crisis on GLP-1s 14:06 The Patient Who Lost 20 Pounds of Pure Muscle 15:00 Protecting Muscle with Perfect Aminos and Creatine 17:00 Autumn's Personal Supplement Stack for Training 19:00 Food Noise Ghrelin and the Appetite Rebound 21:18 The 5-Day Fasting Mimicking Diet as a Metabolic Reset 23:00 Building Your Own Natural GLP-1 Production 25:00 The Glucose Tolerance Test Most Doctors Never Run 28:30 Risks of GLP-1s Pancreatitis Thyroid Tumors and Unsupervised Use 29:50 Microdosing GLP-1s in Perimenopause 30:30 Calocurb the Natural Appetite Suppressant from Hops 32:00 Sex Hormone Optimization for Body Composition 35:00 Resting Metabolic Rate Testing and Hidden Thyroid Dysfunction 38:00 Autumn's Hormone Health Program and Real Results 39:30 Willpower vs Systems and Architecting Your Environment 41:30 Bio-Individuality and Why Someone Else's Plan Won't Work for You 43:00 The Power of Diagnostics and Understanding Your Genetics  To learn more about Autumn: Instagram: @autumncalabrese Reach out to us at: Facebook: https://www.facebook.com/Gladdenlongevity/ Instagram: https://www.instagram.com/gladdenlongevity/?hl=en LinkedIn: https://www.linkedin.com/company/gladdenlongevity YouTube: https://www.youtube.com/channel/UC5_q8nexY4K5ilgFnKm7naw   Gladden Longevity Podcast Disclosures Production & Independence The Gladden Longevity Podcast and Age Hackers are produced by Gladden Longevity Podcast, which operates independently from Dr. Jeffrey Gladden's clinical practice and research at Gladden Longevity in Irving, Texas. Dr. Gladden may serve as a founder, advisor, or investor in select health, wellness, or longevity-related ventures. These may occasionally be referenced in podcast discussions when relevant to educational topics. Any such mentions are for informational purposes only and do not constitute endorsements. Medical Disclaimer The Gladden Longevity Podcast is intended for educational and informational purposes only. It does not constitute the practice of medicine, nursing, or other professional healthcare services — including the giving of medical advice — and no doctor–patient relationship is formed through this podcast or its associated content. The information shared on this podcast, including opinions, research discussions, and referenced materials, is not intended to replace or serve as a substitute for professional medical advice, diagnosis, or treatment. Listeners should not disregard or delay seeking medical advice for any condition they may have. Always seek the guidance of a qualified healthcare professional regarding any questions or concerns about your health, medical conditions, or treatment options. Use of information from this podcast and any linked materials is at the listener's own risk. Podcast Guest Disclosures Guests on the Gladden Longevity Podcast may hold financial interests, advisory roles, or ownership stakes in companies, products, or services discussed during their appearance. The views expressed by guests are their own and do not necessarily reflect the opinions or positions of Gladden Longevity, Dr. Jeffrey Gladden, or the production team. Sponsorships & Affiliate Disclosures To support the creation of high-quality educational content, the Gladden Longevity Podcast may include paid sponsorships or affiliate partnerships. Any such partnerships will be clearly identified during episodes or noted in the accompanying show notes. We may receive compensation through affiliate links or sponsorship agreements when products or services are mentioned on the show. However, these partnerships do not influence the opinions, recommendations, or clinical integrity of the information presented. Additional Note on Content Integrity All content is carefully curated to align with our mission of promoting science-based, ethical, and responsible approaches to health, wellness, and longevity. We strive to maintain the highest standards of transparency and educational value in all our communications.

In this episode, host Robert Santana welcomes Mark Rippetoe, renowned author of "Starting Strength," for a candid discussion about strength training, body composition, and the myths perpetuated by modern fitness culture. The conversation covers Rippetoe's journey in writing "Starting Strength," the evolution of its audience, and the persistent disconnect between appearance-focused goals and performance-based training. Rippetoe argues that true strength is best developed through heavy, compound lifts like the deadlift, and that an obsession with visible abs or extreme leanness is misguided for most lifters. Both Santana and Rippetoe share personal anecdotes and coaching insights, emphasizing the importance of consistency, recovery, and focusing on objective progress over subjective feelings or societal expectations about physique.

We swap small talk for a deep dive on body composition and why muscle and visceral fat tell a truer health story than the scale. Practical tools like DEXA, bioelectrical impedance, and a simple tape measure help you track what matters and take action.• why body composition beats weight and BMI for risk• what visceral fat is and why it drives inflammation• how muscle improves insulin sensitivity and metabolism• aging, sarcopenia, and protecting independence• methods to measure composition from DEXA to smart scales• using waist circumference as a powerful proxy• healthy body fat ranges for men and women• daily habits to build muscle and lower visceral fatSend us a message with this link, we would love to hear from you. Standard message rates may apply.Support the showProduction and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RN Artwork Rebrand and Avatars: Vantage Design Works (Vanessa Jones) Website: https://www.vantagedesignworks.com/ Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qr Original Artwork Concept: Olivia Pawlowski

n this episode of the Discover Strength Podcast, CEO and exercise physiologist Luke Carlson breaks down new research on resistance training and fat loss. He reviews a recent study published in Frontiers in Endocrinology and connects it to over a decade of evidence on how strength training influences body composition.Luke explains why the goal of weight loss should be fat loss—not just a lower number on the scale—and how resistance training helps preserve or increase lean muscle while maximizing fat reduction. He also explores the critical role of abdominal fat in cardiometabolic risk and what the latest findings reveal about reducing central obesity.If you want to understand the science behind “high-quality weight loss” and why lifting weights is essential for long-term health and weight maintenance, this episode delivers the key takeaways.Discover Strength offers free Introductory Workouts at any location across the United States. You can schedule your free Introductory Workout HERE !

In this episode of the Gladden Longevity Podcast, Dr. Jeffrey Gladden speaks with registered dietitian Ashley Koff about her personal journey with body image, trauma, and the importance of understanding weight health. They discuss the psychological aspects of health, the role of medications in weight management, and the significance of personalized nutrition. The conversation emphasizes the connection between gut health and overall wellness, the benefits of fasting, and the need for a holistic approach to health and longevity.   For Audience ·       Use code 'Podcast10' to get 10% OFF on any of our supplements at https://gladdenlongevityshop.com/ !    Takeaways ·       The journey to health is deeply personal and varies for each individual. ·       Trauma can significantly impact body image and health choices. ·       Weight health should be prioritized over simply body weight. ·       Medications can be tools in managing weight health but should not be the sole focus. ·       Psychological factors play a crucial role in health and body image. ·       Personalized nutrition is essential for effective health management. ·       Gut health is intricately linked to overall health and weight management. ·       Fasting can reset the body's systems and improve health outcomes. ·       Understanding weight health hormones is key to effective weight management. ·       The future of health lies in a holistic approach that considers all aspects of well-being.   Chapters 00:00 Introduction to Ashley Koff's Journey 05:10 The Impact of Childhood Experiences on Health 08:14 The Psychological Roller Coaster of Body Image 10:53 Understanding Weight Health vs. Body Weight 13:58 The Role of Society and Media in Body Image 16:47 The Importance of Internal Validation 19:34 Unlearning Misconceptions About Nutrition 22:36 The Interplay of Psychology and Physical Health 25:30 Exploring Tools for Weight Health Optimization 26:59 Understanding Weight Health Hormones 30:07 The Role of Supplements and Medications 31:21 The Ecosystem of Body Composition 33:40 The Importance of Individualized Care 35:34 Optimizing Digestion for Better Health 39:56 The Power of Fasting Mimicking Diets 45:52 Resetting the Body's Ecosystem 50:55 The Importance of Rest and Recovery   To learn more about Ashley Koff: Website: https://thebetternutritionprogram.com/ Reach out to us at:    Website: https://gladdenlongevity.com/     Facebook: https://www.facebook.com/Gladdenlongevity/    Instagram: https://www.instagram.com/gladdenlongevity/?hl=en     LinkedIn: https://www.linkedin.com/company/gladdenlongevity    YouTube: https://www.youtube.com/channel/UC5_q8nexY4K5ilgFnKm7naw         Gladden Longevity Podcast Disclosures Production & Independence The Gladden Longevity Podcast and Age Hackers are produced by Gladden Longevity Podcast, which operates independently from Dr. Jeffrey Gladden's clinical practice and research at Gladden Longevity in Irving, Texas. Dr. Gladden may serve as a founder, advisor, or investor in select health, wellness, or longevity-related ventures. These may occasionally be referenced in podcast discussions when relevant to educational topics. Any such mentions are for informational purposes only and do not constitute endorsements. Medical Disclaimer The Gladden Longevity Podcast is intended for educational and informational purposes only. It does not constitute the practice of medicine, nursing, or other professional healthcare services — including the giving of medical advice — and no doctor–patient relationship is formed through this podcast or its associated content. The information shared on this podcast, including opinions, research discussions, and referenced materials, is not intended to replace or serve as a substitute for professional medical advice, diagnosis, or treatment. Listeners should not disregard or delay seeking medical advice for any condition they may have. Always seek the guidance of a qualified healthcare professional regarding any questions or concerns about your health, medical conditions, or treatment options. Use of information from this podcast and any linked materials is at the listener's own risk. Podcast Guest Disclosures Guests on the Gladden Longevity Podcast may hold financial interests, advisory roles, or ownership stakes in companies, products, or services discussed during their appearance. The views expressed by guests are their own and do not necessarily reflect the opinions or positions of Gladden Longevity, Dr. Jeffrey Gladden, or the production team. Sponsorships & Affiliate Disclosures To support the creation of high-quality educational content, the Gladden Longevity Podcast may include paid sponsorships or affiliate partnerships. Any such partnerships will be clearly identified during episodes or noted in the accompanying show notes. We may receive compensation through affiliate links or sponsorship agreements when products or services are mentioned on the show. However, these partnerships do not influence the opinions, recommendations, or clinical integrity of the information presented. Additional Note on Content Integrity All content is carefully curated to align with our mission of promoting science-based, ethical, and responsible approaches to health, wellness, and longevity. We strive to maintain the highest standards of transparency and educational value in all our communications.

Highlights from the ANH conference in PhoenixWhat do you think of the supplements I'm taking for borderline osteoporosis?After years of vegetarianism, wouldn't eating meat cause adverse reactions like headaches or nausea?

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This week's throwback Addicted to Fitness is "on-location" for Nick's first Dexafit DXA body composition scan. In this old school episode, the operator of Dexafit Tampa joins Nick to explain how the DXA scan can tell you the amount of fat, lean mass and bone you have with 98-99% accuracy. If you're interested in learning more about Dexafit's services, visit dexafit.com and/or follow @dexafittampa on Facebook and Instragram. Original air date 6/19/2017. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts. Visit addictedtofitness.libsyn.com to listen to our entire archive. Like & Follow the Addicted to Fitness Podcast Facebook page (Facebook.com/addictedtofitnesspodcast). Follow Nick & Elemental Training Tampa on Facebook (www.facebook.com/ElementalTampa) and Instagram (www.instagram.com/ettampa/) to participate in free live workouts. Follow the podcast profile on Instagram @TheATFPodcast and send Nick a DM if you're interested in receiving a customized workout plan or visit shannonjb.com (IG @shannonjb) to learn more about Shannon's wellness coaching program.

In this episode, Mike talks about the ways you can improve your physique and body composition with specific training styles. If you want to lose fat and build muscle, this episode will help you understand the most effective strategies for doing so------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

Download my FREE macros guide: Nutrition 101 for Body Composition. Learn exactly how to set your protein, carbs, and fats for muscle building and fat loss using a flexible approach that works long-term: witsandweights.com/macros--Do carbs make you fat?Are spikes in blood sugar and insulin a problem for health or weight loss?Maybe you've been cutting carbs or tried keto or carnivore, yet your strength training progress has stalled, your recovery feels sluggish, and you're still not seeing the body composition results you want. The problem isn't your discipline. It's a fundamental misunderstanding of what insulin actually does (especially if you lift weights).Insulin is not a "fat-storage hormone" but a nutrient-partitioning hormone whose effects depend entirely on context: your training status, muscle mass, and energy balance. Learn how resistance training changes the way your body handles carbs, why lifters over 40 actually benefit from strategic insulin spikes, and how muscle tissue acts as a "sink" for glucose that determines where your nutrients go. It's not about eating unlimited carbs but understanding why carb tolerance is built through strength training and how to use that to your advantage, and to stop fearing spikes in blood sugar.Whether you want body recomp, trying to build muscle while losing fat, or wondering why your low-carb diet isn't working despite consistent strength training, this episode gives you an evidence-based framework to rethink your nutrition strategy. Plus, get a simple post-workout protocol that can improve your next-day training performance.Timestamps0:00 - Why carbs and insulin don't automatically cause fat gain3:20 - How training context changes what insulin does with your food7:25 - The real reason lifters fear carbs (and why it's misguided)11:55 - What insulin actually does (nutrient partitioning explained)18:40 - How carbs support muscle building, recovery, and strength training performance24:20 - Fat loss and insulin (why energy balance matters more than spikes)29:20 - Acute insulin spikes vs. chronic dysfunction (the critical difference for body recomp)

What really matters if you want to fine-tune your body composition and optimize for lean muscle mass?   Exercise Scientist and Head of Research at MacroFactor Dr. James Steele returns to the podcast to talk about the science behind measuring body fat using different methods, the effects of strength training on advanced trainees trying to optimize body composition, and what you can learn from years of data on what really matters.  We also go into what tools you can use, the little things that make a big difference, and what you should aim for when looking to optimize and progress. If you want to know what things really matter when it comes to body composition, tune in to this one! ━━━━━━━━━━━━ Get a FREE course to grow your strength training business here ━━━━━━━━━━━━ For the complete show notes, links, and resources, click here

In this episode of The Optimal Protein Podcast, Vanessa Spina welcomes back leading muscle metabolism researcher Dr. Arny Ferrando for a deep dive into protein, muscle, and women's physiology across the menopause transition. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa They explore why perimenopause represents a critical turning point for whole-body protein balance, how muscle loss accelerates during midlife, and why protein quality, dosing, and movement become essential for preserving lean mass and metabolic health. Dr. Ferrando also shares insights from forthcoming research comparing animal-based and plant-based proteins, and explains why muscle is the body's primary survival tissue during stress and aging. This conversation delivers clear, evidence-based strategies for improving body composition, fat loss, and long-term health in women. Topics include: Why menopause changes protein utilization and muscle retention Perimenopause as a muscle-critical intervention window Protein intake vs. protein optimization Essential amino acids (EAAs): when supplementation is useful Muscle loss, fat gain, and metabolic slowdown in midlife Why muscle preservation matters more than scale weight The role of circulation, blood flow, and resistance training Fat loss without muscle loss: what the science shows GLP-1 weight loss drugs and concerns around lean mass loss Emerging research on beef-based vs. plant-based proteins for women Dr. Arny Ferrando is a world-leading researcher in human protein metabolism, muscle physiology, and aging. His work has helped define how amino acids, protein intake, and exercise influence muscle preservation, recovery, and metabolic health across the lifespan.

In this episode, I'm joined by Kelsey Johnson (@kelseyjfit) for a real, honest conversation about what it actually takes to recompose your body not chase quick fixes. We break down why taking your body through intentional phases (building, maintaining, and fat loss) is key for long-term results, and why trying to do everything at once often backfires.We also dive into the biggest things that sabotage women's muscle growth, including chronic dieting, under-fueling, fear of eating more, overdoing cardio, and unrealistic timelines shaped by social media. Kelsey shares her insights on what consistency really looks like, how to build muscle without losing your mind, and why patience is a non-negotiable if you want sustainable progress.If you've ever felt stuck, frustrated, or confused about why your body isn't changing despite “doing everything right,” this episode will give you clarity and a much healthier perspective on progress.Connect with Kelsey:Instagram: @kelseyjfitWork with me:Coaching inquiries & programs: www.nicoleferrierfitness.comInstagram: @NicoleFerrierFitnessIf this episode resonates, be sure to subscribe, share, and leave a review it helps the podcast reach more women who need this message

This episode originally dropped when the podcast was just getting started… and even years later, the message still hits hard.Today we're revisiting “Why ‘Eat Less, Move More' Is Terrible Advice.”Because while that phrase sounds simple — and even logical on the surface — it's one of the most misleading pieces of advice ever given to people trying to lose fat, improve their health, and actually stick to change.In this episode, I break down why fat loss isn't just a math problem… why hunger always wins when hormones are ignored… and why understanding insulin, metabolism, and behavior matters far more than just white-knuckling willpower.If you're new to the show, what we talk about today may really surprise you —so I ask you to come in open-minded… and open to trying different approaches if the thing you're doing right now isn't working.And if you've been with me since the early days — you'll want to listen to this one again. You'll probably hear it with new ears, deeper understanding, and more context than you had the first time around.Because the truth is… We've been told to try harder — when we really needed better systems and better information.Let's take it back.Resources: Brain.fm App(First month Free, then 20% off subscription)Discount Code: coachdamiensdLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3252: Dr. Neil explains why stubborn belly fat tends to accumulate with age and outlines five evidence-based strategies to manage it effectively, covering portion control, balanced exercise, sleep, stress management, and core training. He emphasizes consistency over perfection and debunks the myth that ab workouts alone can spot-reduce fat. Quotes to ponder: “Belly fat is particularly tricky to lose, for some reason, it's really stubborn.” “There is no magic pill or magic routine that will guarantee the loss of belly fat.” “Doing this alone will not lead to belly fat loss, what it will do is to help those muscles pop once the belly fat starts to shrink down.” Episode references: Bastyr University: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Longevity isn't built by doing more. It's built by staying connected, adapting through hard seasons, and focusing on what actually makes a difference for long-term health. In this episode, we break down what decades of research say about relationships and aging well, how to maintain healthy movement habits through surgery or chronic illness, whether body composition scans are worth it, and where to start if you're new to fitness and overwhelmed.Timestamps:[1:46] Welcome[7:27] Discussion on research study on connections [24:33] I know it's important to listen to my body when it needs a break, but I'm afraid about losing healthy habits. How can you keep habits of working out when you have times of required rest?[41:10] What are your thoughts on the Hume health body pod?[52:02] Where do we start on a fitness journey? The online info is overwhelming! Episode Links:Get Vitamin CHarvard Article: Good Genes are nice, but Joy is BetterArticle: The Connection PrescriptionArticle: Social Relationships and Mortality RiskSponsors:Go to getkion.com/wellfed to get 20% off your order. Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products. Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

To kick off the new year, I wanted to dive deep into setting up a personalized diet to achieve health, performance, and body composition goals. I share my evolving approach to nutrition, emphasizing that there's no one-size-fits-all diet. Focusing on the importance of discipline, commitment, and consistency, I discuss various dietary methods and macronutrient setups. Additionally, I provide insights on planning, meal prepping, and managing nutrition around training sessions.CHAPTERS:00:00 Introduction01:46 The Evolution of My Diet21:25 Common Obstacles in Nutrition36:21 Understanding Macronutrients44:42 Meal Plan Overview49:31 Tracking Your Macros: To Track or Not to Track?56:29 Setting Up Your Macros01:02:51 Planning and Preparation for Success01:10:44 Power Bowls: Quick, Nutritious, and Convenient01:13:57 Importance of Food Sourcing01:23:34 Pre and Post-Workout Nutrition01:28:22 Consistency and Long-Term SuccessORDER MY BOOK HERE:⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210⁠FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFE⁠https://bpn.team/member⁠IG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitness

In this solo Q and A episode, I'm answering your most asked questions about how I actually support my body day to day. I walk you through my real morning routine, how I'm moving right now, why heavy lifting matters for body composition, and how I fuel workouts with protein, carbs, and whole foods without blood sugar crashes.I break down how I think about carbohydrates for different activity levels, why lifting heavy changes your nutrition needs, and how I personally cycle starches to support muscle, energy, and long term metabolic health. I also share what movement looks like in this season of life, how I fit workouts into a full schedule, and why consistency beats perfection every time.→ Leave Us A Voice Message! Topics Discussed:→ What should I eat to support heavy weight lifting?→ Do carbs help build muscle and improve workouts?→ What is the best morning routine for body composition?→ Which supplements support muscle, energy, and recovery?→ How do I fuel workouts without blood sugar crashes?Sponsored By: → WeNatal | You can use my link, https://wenatal.com/kelly, with any subscription order, to get a free one month supply of WeNatal's Omega DHA+ Fish Oil valued at $35 dollars.Timestamps: → 00:00:00 - Introduction→ 00:00:59 - Fueling Your Workout → 00:04:09 - Macros, Micros, & Sugar Load → 00:07:53 - Scheduling Your Workout → 00:11:24 - Carb Cycling → 00:15:01 - Morning Supplement Routine→ 00:22:47 - Essential Amino Acids → 00:29:12 - Magnesium Types & GI Side Effects → 00:32:55 - Occasional Supplementation Check Out Kelly:→ Instagram→ YouTube→ Facebook

#913: Join us as we sit down with Hannah Pointer – founder of MacroHabits & a leading voice in sustainable wellness. Dedicated to helping individuals build sustainable habits through nutrition & fitness, Hannah breaks down the holistic routines that transformed her health, from nutrition & body composition to fitness, skincare, & mental well-being. In this episode, Hannah dives into reverse dieting, why macros matter, the power of a structured morning routine, & the benefits of mouth taping. Packed with practical, actionable tips, this episode gives you simple habits you can start using today to upgrade your daily wellness routine!   To Watch the Show click HERE   For Detailed Show Notes visit TSCPODCAST.COM   To connect with Hannah Pointer click HERE   To connect with Lauryn Bosstick click HERE   To connect with Michael Bosstick click HERE   Read More on The Skinny Confidential HERE   Head to our ShopMy page HERE and LTK page HERE to find all of the products mentioned in each episode.   Get your burning questions featured on the show! Leave the Him & Her Show a voicemail at +1 (512) 537-7194.   This episode is sponsored by The Skinny Confidential Your skincare routine, reimagined. Shop The Skinny Confidential Face Towels today at https://shopskinnyconfidential.com/products/face-towels.   This episode is sponsored by Just Thrive Visit https://justthrivehealth.com/discount/TSC and use promo code TSC for 20% off your first order.    This episode is sponsored by ARMRA Go to armra.com/SKINNY or enter SKINNY to get 30% off your first subscription order.   This episode is sponsored by Fatty15 Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to http://fatty15.com/SKINNYand using code SKINNY at checkout.   This episode is sponsored by Branch Basics Shop Branch Basics in 600+ Target stores nationwide, or http://Target.com. You can also use my code SKINNY15 to get 15% off at https://branchbasics.com/SKINNY15. Again, SKINNY15 for 15% off at https://branchbasics.com/SKINNY15   This episode is sponsored by Ritual Get early access to their Black Friday sale for 40% off your first month at http://Ritual.com/SKINNY.   This episode is sponsored by Synergy Ready to get started on your very own gut health journey? Visit http://SYNERGYDRINKS.com to find your SYNERGY flavor today.   Produced by Dear Media