Podcasts about Creatine

In this Q&A episode, I'm answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress.We talk about protein and whether it's possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I became more comfortable lifting heavy weights over time.We also get into deload weeks…what they are, when to use them, and why backing off can actually help you keep making progress. And of course, we talk about cravings, willpower, mindset, and why white-knuckling your way through fitness is not the goal.This episode is practical, honest, and full of reminders that fitness does not have to be so all-or-nothing. You do not need to be perfect with your macros, scared of eating more protein, or intimidated by the gym. You need a plan, realistic expectations, and the confidence to keep showing up.Episode Recap:Protein goals and whether you can eat too muchPerfectionism with macrosFinding your fat loss caloriesShoes for liftingCompound lifts vs. isolation movementsDeload weeksBuilding confidence with heavy weightsCravings, willpower, and mindsetLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

In this episode, Leslie Fuller, ND focused on the often-overlooked musculoskeletal symptoms experienced by women during perimenopause and menopause. She discusses strategies for effective management, including nutrition, resistance training, hormone assessment, and addressing both structural and functional health. This episode offers healthcare professionals and patients evidence-based approaches to support musculoskeletal health through the menopausall transition.Enroll now in: Under-Recognized, Under-Treated, and Misrepresented Realities of the Perimenopause and Menopause Transition, with Leslie Fuller, ND and Jillian Moehle, ND at https://pages.kharrazianinstitute.com/fuller-moehle-perimenopause00:00 Menopause-related musculoskeletal issues06:32 Assessing musculoskeletal conditions10:25 Identifying osteoporosis risk factors13:48 Comprehensive management for inflammation repair15:07 Discussing menopause and bone health18:48 Future FDA approval and nutrition strategies24:30 Effects of Isoflavones and Lignans25:40 Calcium and vitamin D benefits31:14 Creatine and CoQ10 for muscle health33:42 Importance of aerobic and resistance training38:13 Combating sarcopenia through referrals39:17 Screening for menopausal musculoskeletal syndromeSupport this show http://supporter.acast.com/solving-the-puzzle-with-dr-datis-kharrazian. Hosted on Acast. See acast.com/privacy for more information.

Click to Text Thoughts on Today's EpisodeWe are living in a supplement era — and it's overwhelming. Between Instagram reels, podcast ads, and influencer recommendations, it can feel like you need an entire shopping cart of pills and powders just to function. But do you?In this episode, I'm zooming out and taking a common-sense approach to supplements: no hype, no magic wands, just practical guidance to help you figure out what your body actually needs.In this episode:Why food always comes first — and what "bioavailability" actually means for youThe questions to ask yourself before buying any supplementWhy blood work is your best friend (and how to advocate for the panels you want)What to look for on the label — and the red flags that should make you pauseThird-party testing explained: NSF, USP, and Informed ChoiceThe 5 supplements most commonly recommended for women in perimenopause and menopause: protein, creatine, vitamin D, magnesium, and omega-3sWhy more is NOT always better (a cautionary tale about B6)The truth about chia seeds and omega-3s (spoiler: it's not apples to apples)How to choose where to start based on your own goalsEpisodes Discussed:5 Things You Need to Know Before You Take SupplementsHow to Choose Seafood and Avoid the Rare Ciguatera Poisoning I ContractedProtein: A Common Sense Guide for Women in Perimenopause & MenopauseCreatine, Brain Fog, and Muscle Loss: What Every Woman in Perimenopause Should KnowMuscle cramps, fatigue, headaches and stressed? This natural mineral may help.My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter30+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.com Instagram: @GracedHealthYouTube: @AmyConnell

Sports medicine physician,endurance athlete and 1% Better Podcast host  - Dave Lipman - checks in for a wide-ranging conversation covering the realities of podcasting, the future of endurance technology, recovery methods, supplements, sleep tracking, heat adaptation, longevity trends, GLP-1s, peptides, and where the line should be drawn between performance enhancement and fair competition. Dave Lipman Links: Instagram: https://www.instagram.com/drdavidlipman/ 1% Better Podcast Instagram: https://www.instagram.com/onepercentbetterpod/| 1% Better Podcast on Spotify: https://open.spotify.com/show/4bG2U3dciEduX8c3PUtkrQ Matt Fox Links: Instagram: https://www.instagram.com/mattinglisfox/ Coaching: https://www.sweatelitecoaching.com/ Supporters Club: https://www.sweatelite.co/supporters YouTube: https://www.youtube.com/@SweatElite Matt welcomes Dave back to the podcast and the pair begin by discussing the realities of producing endurance content. They talk about the challenges of scheduling guests, dealing with cancellations and technical issues, recording in person versus remotely, and why some of the best conversations happen when the host and guest don't know each other particularly well beforehand. Dave also shares his podcast inspirations, what he currently listens to, and the endurance personalities he would most like to interview. The conversation then shifts toward the future of endurance performance technology. Dave discusses continuous lactate monitoring, multi-analyte sensors capable of tracking biomarkers such as glucose, ketones, cortisol, and hormones, as well as emerging ventilation and respiratory wearables. They explore whether future devices will be able to separate metabolic stress from mechanical and neuromuscular load, creating more useful insights than current metrics alone. Matt and Dave discuss the balance between useful data and over-analysis, touching on sleep tracking, orthosomnia, and how athletes can become overly reliant on wearable feedback. Dave explains why subjective feel still matters and why training should ultimately enhance enjoyment rather than create more stress. The discussion moves into supplements, with Dave outlining his practical framework for evaluating evidence and deciding what is worth using. They cover bicarbonate products such as Maurten Bicarb and Nomio, creatine, beta-alanine, beet nitrates, taurine, and the supplement trends currently gaining traction in endurance sport. Recovery strategies are another major focus. Dave reviews the evidence surrounding ice baths, sauna use, heat adaptation, active versus passive heat exposure, and how timing these interventions incorrectly may blunt training adaptations. They also discuss sweat rate adaptations, the interaction between heat and altitude training, and examples of accidental training breakthroughs that emerged from environmental stress. The final section of the conversation examines the rapidly growing longevity and biohacking space. Matt and Dave discuss Bryan Johnson, GLP-1 medications, peptides, anti-aging interventions, anti-doping gray areas, and whether amateur athletes should be held to different standards than professionals. The discussion expands into super shoes, emerging performance technologies, and how the sport may need to adapt as new forms of enhancement become increasingly accessible. Episode Chapters 00:00 Welcome Back Dave 01:01 Podcasting Struggles 02:59 Remote vs In Person 05:06 Editing Norwegian Method 06:56 Podcast Inspirations 07:58 What We Listen To 12:26 Dream Guests List 13:51 Better Interview Flow 16:43 Future Endurance Tech 19:53 Continuous Biomarkers 21:55 Mechanical Load Insights 27:06 Cortisol and Lactate Nuances 31:24 Lactate Compartments 32:56 Tech and Overthinking 36:06 Train for Enjoyment 36:44 Sleep Tracking Pitfalls 40:13 Supplements Framework 47:21 Creatine, Beta-Alanine, and Beets 53:44 Taurine and Trends 56:31 Ice Baths Net Effect 01:02:37 Sauna Heat Adaptation 01:05:52 Heat Training Benefits 01:06:28 Sweat Rate Tradeoffs 01:07:30 Active vs Passive Heat 01:08:38 Heat Plus Altitude Synergy 01:09:15 Accidental Breakthrough Block 01:12:05 Longevity and Bryan Johnson 01:13:15 Complex Systems and Lifestyle 01:17:28 GLP-1s and Doping Rules 01:22:39 Peptides Gray Market Risks 01:23:44 Amateur Standards and Fairness 01:26:28 Super Shoes and Gray Areas 01:33:22 Wrapping Up and Podcast Plug

In this episode, we answer your questions in a live Q&A covering some of the most common topics in fat loss, muscle building, and long-term health. From the truth about menopause belly and calorie deficits to creatine, body recomposition, and weekend overeating, we cut through the confusion and focus on what actually matters. If you've ever wondered whether you're eating too little, how often you should strength train, or if popular diets like carnivore are worth it, this episode is packed with practical, evidence-based answers.We talk about:-The truth about menopause belly and fat loss after 40-How the body adapts over time-Whether you can be eating too little and still struggle with weight loss-Progressive overload and muscle growth-The benefits of tracking macros-Creatine, body recomposition, and strength training-The role of NEAT in fat loss-Popular nutrition trends and whether they're worth itTime Stamps: 0:00 Introduction1:24 losing fat during menopause6:50 are you actually in a calorie deficit?13:13 what's the deal with creatine?14:43 strength training frequency19:05 is starvation mode real?22:49 handling exercise on a long vacation25:01 building muscle after big weight loss26:09 growing your glutes27:13 thoughts on Liquid IV31:01 is carnivore worth it?36:32 how much does NEAT matter?40:55 is body recomp possible?45:02 gym etiquette question47:08 does IIFYM work?CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://go.elev8coaching.net/weight-loss-journeyGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-listEbook: https://go.elev8coaching.net/consistency-book Hosted on Acast. See acast.com/privacy for more information.

Your Brain Uses 20% of Its Creatine Just to Think | Podcast #479  

Are you asking ChatGPT, AI, or Facebook groups what supplements your gymnast needs?Maybe your gymnast is tired, sore, injured, getting sick often, struggling to recover, or not gaining strength — and as a parent, you just want to help.So you ask: Does she need magnesium? Iron? Creatine? Electrolytes? Protein powder? A multivitamin?But when it comes to pediatric and adolescent gymnasts, supplements are not that simple.In this episode, Christina continues her four-part series on what ChatGPT and AI do not know about your gymnast's nutrition, and today's focus is supplements.Because while AI can give you a polished answer or a list of recommendations, it cannot accurately assess whether your gymnast actually needs those supplements.It does not know if she is eating enough, growing appropriately, recovering well, fueling consistently, or whether her symptoms are actually signs of under-fueling.And this matters.Because no supplement can make up for not eating enough.Many of the things parents try to fix with supplements — fatigue, soreness, poor recovery, frequent illness, injuries, slow strength gains, or stalled progress — are often connected to under-fueling, not a missing supplement.In this episode, Christina breaks down why “food first” matters, why supplement recommendations require context, and why individualized nutrition support is so important for growing gymnasts.In this episode, we cover:❗ Why AI and online searches cannot determine your gymnast's supplement needs❗ Why supplements should never replace eating enough food❗ Why fatigue, soreness, injury, and poor recovery are often signs of under-fueling❗ Why creatine, protein powder, iron, magnesium, electrolytes, and multivitamins all require individualized context❗ Why iron supplements can be harmful if your gymnast does not actually need iron❗ Why supplement quality and third-party testing matter❗ Why social media supplement recommendations can be misleading❗ Why parents may spend more on random supplements than they would on individualized support❗ What parents should ask instead of, “What supplement does my gymnast need?”AI may be able to generate a supplement recommendation.But it cannot evaluate your gymnast's growth, fueling, recovery, labs, training demands, injury history, symptoms, and health context the way an experienced pediatric and adolescent sports dietitian can.Your gymnast does not need a random supplement stack from the internet.She needs the right nutrition foundation first.Enough food. Enough carbs. Enough protein. Enough calories. Enough consistency.And then, if there are true gaps, supplements can be used intentionally and individually.Because supplements are just that — supplements.They are meant to fill in what is missing, not fix under-fueling.So if your gymnast is tired, sore, injured, sick often, struggling to get stronger, or not recovering well, the better question is not, “What supplement should she take?”The better question is, “Is she eating enough to support what her body is being asked to do?”And that requires individualized support, not a generic AI answer.Links & ResourcesThe Balanced Gymnast® Program (Level 5–10)Connect with Christina on Instagram @the.gymnast.nutritionist christinaandersonrdn.com

In this episode, we answer your questions in a live Q&A covering some of the most common topics in fat loss, muscle building, and long-term health. From the truth about menopause belly and calorie deficits to creatine, body recomposition, and weekend overeating, we cut through the confusion and focus on what actually matters. If you've ever wondered whether you're eating too little, how often you should strength train, or if popular diets like carnivore are worth it, this episode is packed with practical, evidence-based answers.We talk about:-The truth about menopause belly and fat loss after 40-How the body adapts over time-Whether you can be eating too little and still struggle with weight loss-Progressive overload and muscle growth-The benefits of tracking macros-Creatine, body recomposition, and strength training-The role of NEAT in fat loss-Popular nutrition trends and whether they're worth itTime Stamps: 0:00 Introduction1:24 losing fat during menopause6:50 are you actually in a calorie deficit?13:13 what's the deal with creatine?14:43 strength training frequency19:05 is starvation mode real?22:49 handling exercise on a long vacation25:01 building muscle after big weight loss26:09 growing your glutes27:13 thoughts on Liquid IV31:01 is carnivore worth it?36:32 how much does NEAT matter?40:55 is body recomp possible?45:02 gym etiquette question47:08 does IIFYM work?CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://go.elev8coaching.net/weight-loss-journeyGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-listEbook: https://go.elev8coaching.net/consistency-book

If foods you've eaten for years are suddenly leaving you bloated, uncomfortable or rushing to the loo, fluctuating hormones could be to blame. Liz explores how perimenopause can activate digestive discomfort and looks at ways to support the gut lining to improve symptoms.Plus: how to avoid injuries from strength training, managing acid reflux and indigestion, evening heart palpitations and can using a sauna reduce dementia risk?In this episode:•Are hormone fluctuations making me gluten intolerant?•Ways to manage heartburn and indigestion•Will using a sauna reduce my risk of dementia?•Advice for avoiding injuries when strength training•Why is my heartbeat so loud at night? Links mentioned in the episode:•Creatine - https://lizearlewellbeing.com/?s=creatine •Butyrate - https://lizearlewellbeing.com/?s=butyrate•The Good Gut Guide - https://shorturl.at/hwfDb•British Heart Foundation information on PPIs - https://www.bhf.org.uk/informationsupport/heart-matters-magazine/medical/drug-cabinet/proton-pump-inhibitorsGet in touch with a question for Liz: •Email: podcast@lizearlewellbeing.com•WhatsApp: 07518 471 846More from Liz:•Order Liz's new book – How to Age- https://www.amazon.co.uk/How-Age-Supercharge-Health-Better/dp/1399723715•A Better Second Half- https://www.amazon.co.uk/dp/1399723677?_encoding=UTF8&qid=1695723884&sr=8-1&linkCode=sl1&tag=lizearlewellb-21&linkId=5eefa1edb4d033e84befc25728bebcf0&language=en_GB&ref_=as_li_ss_tl•Follow Liz on Instagram- https://www.instagram.com/lizearleme/?hl=en•Follow Liz Earle Wellbeing on Instagram- https://www.instagram.com/lizearlewellbeing/?hl=enHost: Liz EarleProducer: Lynnike Swerts (Fresh Air Production)Social Media Manager: Naomi van GeelenContent Writer: Lucy ParleyHead of Brand: Ellie Smith Some links may be affiliate links, which help support the show at no extra cost to you. Read our Affiliate Policy for more information. Hosted on Acast. See acast.com/privacy for more information.

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Episode 113 is live! With Jeff still out in the field, Grant and Tres take over the controls for a classic freewheeling episode packed with staff brief shenanigans, college football talk, Bitcoin updates, Texas Tech headlines, lifting questions, creatine myths, training mistakes, upcoming Strength Co. projects, Wisconsin adventures, and plenty of the organized chaos that makes The Okay Podcast what it is. If you've ever wondered whether supplements matter, what gym mistakes are actually holding people back, this episode is for you.Podcast Hosts:Grant Broggi: Marine Veteran, Owner of The Strength Co. and Starting Strength Coach.Jeff Buege: Marine Veteran, Outdoorsman, Football Fan and LifterTres Gottlich: Marine Veteran, Texan, Fisherman, Crazy College Football Fan and LifterJoin the Slack and Use code OKAY:⁠https://buy.stripe.com/dR6dT4aDcfuBdyw5ks⁠Check out BW Tax: ⁠https://www.bwtaxllc.com⁠BUY A FOOTBALL HELMET:⁠⁠⁠⁠https://www.thestrength.co/mrhelmet/?utm_source=The+Okay+Podcast&utm_medium=Podcast&utm_campaign=Okay_Pod⁠Timestamps: 00:00 - Intro08:52 - Staff Brief18:19 - Outlying Stations24:18 - Most Overrated Lift31:19 - Creatine41:08 - Dad Splits44:12 - Wisconsin49:20 - PCS01:00:47 - College World Series01:08:15 - Texas Tech Debate01:16:38 - Sick Kids & Being A Dad01:23:34 - New Trees01:33:13 - Chili Cook Off Recap01:39:04 - Ghost Tours

Introduction Dr. Arreaza: Hello, everyone, today we continue with our series about sleep. I invite you to listen to Moira Wilson on Episodes 220 and 221 about the approach of insomnia and CBT-I in adults. Today we will discuss not only what to do, but also why it works. We frequently hear advice like ‘get more sleep,' but we need to dig deeper into the physiology behind it. So, Dr. Kim and Dr. Carlisle are here to briefly explain the physiology of sleep and what we can do to support better sleep. But before we start, let's welcome Dr. Carlisle, who recently matched to our program. He will start his residency soon, and Dr. Kim, who will soon become a PGY2, welcome doctors.  Dr. Carlisle: [Introduce yourself].  Dr. Kim: [Introduce yourself].  Dr. Arreaza: Let's start simple. Why does sleep matter clinically? Why Sleep Matters Dr. Kim: Sleep is one of the most important biological processes we have. It's not passive; it's highly active and tightly regulated. It affects cognition, metabolism, immune function, cardiovascular health, and hormonal balance. When sleep is disrupted, you see downstream effects in almost every organ system. Dr. Carlisle: Yeah, and one thing I always emphasize is that sleep deprivation isn't just about feeling tired. It actually puts you in a physiologic state that's very similar to being intoxicated. There are studies showing that being awake for about 24 hours can impair cognitive performance to a level comparable to being above the legal driving limit for alcohol. Dr. Arreaza: That's actually kind of scary when you think about it.  Dr. Carlisle: It really is. Another way to think about it is sleep deprivation doesn't just make you slower; it actually changes how you make decisions. People become more impulsive and less risky. And in medicine, we see that translates into increased medical errors, decreased attention, and poor decision-making. So, from a clinical standpoint, sleep isn't optional; it's foundational. Dr. Kim: Delay caffeine (but not too late), avoid alcohol, and focus on behavioral strategies (put away your phone 1 hour before bedtime).  Dr. Carlisle: And sleep is the foundation of performance. If sleep is off, everything else is compensating. Dr. Kim: And even beyond cognition, even one night of poor sleep can impair immune function and shift hormones that regulate hunger, which is why people tend to crave more food when they're sleep deprived. Dr. Arreaza: I think it's wise to dispel the myth of the “Russian Sleep Experiment”, have you heard about it? Dr. Carlile-Dr Kim: [reaction] Dr. Arreaza: The “Russian Sleep Experiment” is an internet horror story claiming Soviet scientists kept prisoners awake for several weeks using a gas. They developed extreme paranoia, violence, and self-mutilation. Then, the experiment got out of control, the subjects became unrecognizable, they refused to sleep, continued to deteriorate, and went insane. Even though the story went viral in 2010, it is fictional (reaction), with no real evidence that it really happened. So, it is just a made-up horror story. But there are some real studies about sleep deprivation in humans.  Dr Kim: Yes, the most famous case was Randy Gardner (1964) who stayed awake for 11 days. He developed hallucinations, memory problems, and mood changes. He recovered after sleep (no permanent “madness”). Dr. Carlisle: Sure, but as I mentioned before, even one night without sleep significantly reduces performance and accuracy. Dr. Kim: Another myth we fall into is “catching up on sleep”. It is a myth! Sleep Architecture Dr. Arreaza: Sleeping is a state when you reset your brain and your energy, but what actually happens during sleep? Dr. Carlisle: Sleep cycles between non-REM and REM stages. Non-REM sleep, especially deep, slow-wave sleep, is where physical restoration happens. That's when you get growth hormone release, tissue repair, and metabolic recovery. Dr. Kim: And one of the most fascinating things is what happens in the brain during that deep sleep. The space between brain cells actually expands, which allows cerebrospinal fluid to circulate and clear out metabolic waste. Dr. Carlisle: That's the glymphatic system. And what's interesting is that this clearance is most active during deep sleep (Stage 3, Delta waves). It clears neurotoxins like beta amyloid, which is one reason chronic sleep deprivation is linked to neurodegenerative diseases, such as Alzheimer's disease.  Dr. Arreaza: So, your brain is basically cleaning itself while you sleep. The “glymphatic system” is relatively new. It was described in 2010, and it clears substances like beta-amyloid, which is linked to Alzheimer's disease. Dr. Carlisle: Exactly. Then REM sleep is more focused on brain function. That's where memory consolidation, emotional processing, and learning really happen. Dr. Kim: And REM sleep tends to occur more in the second half of the night. So, when people cut their sleep short, they lose a lot of that REM sleep, which affects mood, focus, and overall cognitive function. What Drives Sleep Dr. Arreaza: So, what actually makes us feel sleepy? Dr. Kim: There are two main processes. The first is the homeostatic drive, where adenosine builds up in the brain the longer you're awake, creating sleep pressure.  Dr. Carlisle: And the second is your circadian rhythm, which is controlled by your brain's internal clock and influenced mainly by light exposure. Dr. Arreaza: So, in summary, one process depends on how long you've been awake, and the other process depends on your body's own timing.  Dr. Carlisle: Exactly. I think of it as pressure and timing. Adenosine builds pressure, and your circadian rhythm determines when that pressure gets released. Dr. Kim: And when those two systems are aligned, sleep happens naturally. When they're out of sync, that's when people start having issues.  Morning Routine Dr. Arreaza: Let's talk about practical tips. The morning seems to be a key element in our sleep. What can we do in the mornings to help us sleep at night? Dr. Carlisle: Morning sunlight, without a doubt. Getting light exposure within the first 30 to 60 minutes of waking helps anchor your circadian rhythm. Dr. Kim: And outdoor light is much stronger than indoor light, even on cloudy days. Dr. Carlisle: The mechanism is that light activates specialized retinal cells that signal your brain's clock. That sets the timing for cortisol release in the morning and melatonin release later at night. Dr. Kim: And it also increases dopamine early in the day, which helps with mood, motivation, and focus. Dr. Carlisle: So, you're not just waking up; you're setting up your entire day's physiology. Caffeine and Hydration Dr. Arreaza: Light exposure; I like the idea. That's why phototherapy works for any kind of depression, not only seasonal depression. What other suggestions can you give us about our morning routine?  Dr. Carlisle: Hydration first thing in the morning helps restore plasma volume and improve alertness since we're mildly dehydrated overnight. Dr. Kim: It is also a good idea to add electrolytes to the water. And caffeine timing is huge. If you drink it right when you wake up, you're interfering with your natural adenosine cycle. Dr. Carlisle: Exactly. Caffeine blocks adenosine receptors, but it doesn't remove adenosine. So later in the day, when caffeine wears off, all that built-up adenosine hits at once, and that's what causes the crash. And that's why some people feel wired but still tired because the underlying sleep pressure is still there, just being masked by the caffeine.  Dr. Arreaza: So, what should people do instead? (I say people because I personally don't drink coffee, and occasionally I drink caffeine) Dr. Kim: People should wait about 60 to 90 minutes before having caffeine.   Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!  _____________________ References: 1. Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med 2000;57(10):649-655. 2. Xie L, Kang H, Xu Q, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013;342(6156):373-377. 3. Walker MP. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner; 2017. 4. McMorris T, Harris RC, Swain J, et al. Effect of creatine supplementation and sleep deprivation on cognitive performance. J Sports Sci. 2006;24(3):305-313. 5. Turner CE, Byblow WD, Gant N. Creatine supplementation enhances corticomotor excitability and cognitive performance during sleep deprivation. J Sleep Res. 2015;24(3):307-315. 6. Gordji-Nejad A, Matusch A, et al. Creatine supplementation and brain energy metabolism during sleep deprivation. Sci Rep. 2024;14:54249. 7.  Wienecke E, Nolden C, et al. Magnesium and sleep quality: systematic review. *Med Res Arch.2021. 8. Theme song, Works All The Time by Dominik Schwarzer, YouTube ID: CUBDNERZU8HXUHBS, purchased from https://www.premiumbeat.com/. Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!

With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery.We break down the Three Cs: Carbohydrates, Creatine, and Caffeine.First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters.We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering.In This Episode:Why supplements should never replace the fundamentalsHow carbohydrates support performance and recoveryThe benefits of creatine for runnersHow caffeine can enhance enduranceWhen other supplements may be helpfulAvoiding the optimization trap and keeping things simple03:53 The Three Cs 09:59 Fueling During Runs14:29 Carb Targets And Gut Training20:16 Women Over 40 And Carbs25:03 Adjusting Fuel To Effort28:31 Creatine Explained41:14 Monohydrate and Daily Dose43:25 Caffeine Performance Basics46:23 Dosing and GI Timing47:33 Metabolism and Jitters50:29 Sleep and Tolerance Tradeoffs54:12 Race Day Caffeine Rules56:54 Vitamin D Testing59:34 Magnesium for Cramps01:03:38 Omega 3 Benefits01:05:26 Collagen Versus ProteinGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Creatine causes cancer to spread — that headline is built on a real mouse study. But what does the human data actually say? In this solo explainer, Dr. Robert Lufkin breaks down both halves of the science behind the most studied supplement on the planet.He walks through the 2021 mouse metastasis study behind the viral claim, the surprising evidence that creatine actually powers the immune cells that HUNT cancer (CD8 T cells and, per new UCLA research, dendritic cells), and what the human data — HCAs, NHANES, and the 2025 safety review — really shows. The verdict is more nuanced, and more reassuring, than the headline suggests.Chapters:00:00 — Introduction00:46 — Why This Question Exists01:32 — The Scary Half (2021 Study)02:17 — How Creatine Fuels Tumor Spread03:03 — Creatine Fights Cancer Too03:48 — UCLA June 2026 Dendritic Cells04:35 — Tumor Suppressor or Fuel?05:21 — What Human Data Shows (HCAs)06:08 — NHANES & 2025 Safety Review06:55 — The Honest Caveat07:42 — The TakeawayKey takeaways:The scary headline comes from a 2021 mouse study where dietary creatine promoted metastasis via the MPS1 → SMAD2/3 → TGF-beta pathway — in mice with established, aggressive tumors.The same metabolism fuels your immune system: creatine is essential for CD8 "killer" T cells and the dendritic cells that direct them.In a controlled human trial, creatine did NOT drive carcinogen (HCA) formation.NHANES population data links higher dietary creatine to LOWER cancer risk, and the 2025 safety review calls the human cancer-risk claim "not substantiated."Healthy adults: the human evidence does not support avoiding creatine. Active or metastatic cancer: pause and talk to your oncologist. Always choose third-party tested creatine monohydrate.Studies & sources:Zhang et al., Cell Metabolism 2021 — Creatine promotes cancer metastasis via Smad2/3Geng et al., Int. J. Mol. Sci. 2024 — The multifaceted role of creatine metabolismDi Biase et al., J. Exp. Med. 2019 — Creatine and CD8 T cell antitumor immunityKang et al., iScience 2026 (UCLA) — Creatine and dendritic cell activationPereira et al., Amino Acids 2015 — Creatine and heterocyclic aminesNHANES 2017–2020 — Dietary creatine and cancer riskAntonio et al., Frontiers in Nutrition 2025 — Common safety concerns regarding creatine

BPC-157 is derived from a protein found in the human stomach. It promotes healing in a variety of health conditions, from muscle and tendon injuries to gut health and brain fog.  BPC-157 is available as an oral pill or an injection into the fatty tissue (subcutaneous injection) .  In this podcast, we'll discuss the differences between these two dosage forms and which may be better for you. Read the Full Episode Transcript: https://pepties.com/bpc-157-injectable-vs-oral/ Related Links/Products Mentioned: Peptide Podcast Partners Page https://pepties.com/partners/ Buy Peptides online at BioLongevity Labs: Use our link and enter COUPON CODE: PEPTIDEPODCAST  at checkout to receive 15% off your total order:  https://go.biolongevitylabs.com/SH5C Momentous Supplements (we use Creatine, Vital Aminos, Whey Protein) https://crrnt.app/MOME/OqGQOxGA LMNT – More Salt, Not Less.  https://elementallabs.refr.cc/default/u/johnjavit Thorne Supplements (we use Omega-3 with CoQ10, Red Yeast Rice, Zinc) https://get.aspr.app/SH1KvW Organifi Creatine and Shilajit Gummies http://rwrd.io/rlbkajm?c MitoZen (methylene blue for Cognitive Function, Anti-Aging, Mental Clarity) https://www.mitozen.com/ref/cnlwiztypt/ For skin and hair health (Copper Tripeptide-1)  Visit Luminose by Entera for an exclusive offer for Peptide Podcast listeners!  ** Promo code PEPTIDEPODCAST at checkout for 10% off an order or 10% off the first month of a subscribe-and-save. ** https://www.enteraskincare.com/?rfsn=8906839.f93c72 NAD+ Push Patch: https://www.pushpatch.com/

This special Creatine Compilation brings together expert insights from Rachel DeVaux, Dr. Abbie Smith-Ryan, and Andrew Koutnik on one of the most researched supplements in health and fitness. Through highlights from these conversations, we explore how creatine supports muscle growth, recovery, brain health, metabolic health, performance, and healthy aging. We also discuss dosing, common misconceptions, who can benefit most from creatine supplementation, and why it's becoming an increasingly important tool for women, athletes, and anyone looking to optimize their long-term health. → Leave Us A Voice Message! Topics Discussed: → Why is creatine one of the most researched supplements available? → How does creatine support muscle, strength, and recovery? → What role does creatine play in brain health and cognition? → Why are more women being encouraged to take creatine? → How much creatine do you actually need? → Is creatine safe for long-term use? → Can creatine support metabolic health and healthy aging? → What are the biggest misconceptions about creatine? → How can creatine fit into a whole-foods lifestyle? → Who stands to benefit most from creatine supplementation? Sponsored By:  → Function | Check your health the way I do. Function provides 160+ lab tests for $1/day and member pricing on MRI and CT scans. Join at https://functionhealth.com/bewellbykelly and use code BEWELL25 for a $25 credit. → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → LMNT | Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend. → Hiya | Get 50% off your first order at https://hiyahealth.com/KELLY → Minnow | Shop minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order. Timestamps:  → 00:00:00 - Introduction → 00:01:15 - Rachel DeVaux: Why Creatine Is More Than A Muscle Supplement → 00:05:20 - Creatine For Strength, Recovery + Performance → 00:09:18 - The Benefits Of Creatine For Women → 00:15:58 - Dr. Abbie Smith-Ryan: How Creatine Supports Brain Health → 00:20:32 - Creatine, Aging + Longevity → 00:29:08 - How Much Creatine Do You Actually Need? → 00:34:15 - Common Creatine Myths Explained → 00:42:35 - Creatine, Cognition + Alzheimer's Research → 00:47:52 - Creatine For Perimenopause + Women's Health → 00:52:40 - Is Creatine Safe For Long-Term Use? → 00:59:05 - Andrew Koutnik: Who Benefits Most From Creatine Supplementation? → 01:01:19 - Best Practices For Taking Creatine → 01:06:10 - Creatine, Mood + Mental Health → 01:10:49 - Choosing A High-Quality Creatine Supplement → 01:13:47 - Creatine, Metabolic Health + Performance → 01:19:03 - Metabolic Flexibility + Ketosis → 01:22:42 - Final Thoughts Further Listening:  → Building Muscle, Protecting Metabolism, + Simplifying Dinner | Rachael DeVaux → The Truth About Creatine for Women: Strength, Hormones, + Brain Health | Abbie Smith → Why You're Stuck: Hunger, Hormones + Metabolic Fixes | Dr. Andrew Koutnik Check Out: → Abbie Smith Ryan  → Website  → Rachel DeVaux   → Website  → Andrew Koutnik  → Website  Check Out Kelly: → Instagram → Youtube → Facebook

June 10, 2026: Your daily rundown of health and wellness news, in under 5 minutes. Today's top stories: AG1 launches AG1 Pro combining flagship greens with creatine, Calcium-HMB, and muscle health ingredients as creatine moves from sports nutrition to mainstream longevity supplement Therabody launches CryoTherm Palm handheld thermoregulation device tested with USC and IMG athletes, expanding from recovery into performance enhancement Stars + Honey raises $24M from VMG Partners targeting $50M revenue, combining collagen peptides with protein at intersection of beauty, wellness, and nutrition More from Fitt: Fitt Insider breaks down the convergence of fitness, wellness, and healthcare — and what it means for business, culture, and capital. Subscribe to our newsletter → insider.fitt.co/subscribe Work with our recruiting firm → https://talent.fitt.co/ Follow us on Instagram → https://www.instagram.com/fittinsider/ Follow us on LinkedIn → linkedin.com/company/fittinsider Reach out → insider@fitt.co

Most women think they need to lose weight to change their body… but what they actually want is body recomposition.In this episode of the Gym Confidence Series, we're breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio.I also talk about the difference between fat loss and muscle building, why the scale is not the full picture, and how so many women are chasing smaller bodies instead of stronger, healthier, more sustainable results. I also explain maintenance calories, calorie deficits, beginner muscle growth, and why consistency matters so much more than extremes.This episode is all about helping you understand what is ACTUALLY happening inside your body when you start lifting weights, eating enough protein, and training consistently … without overcomplicating the process (of course!)In this episode, we cover:what body recomposition actually iswhat “toned” really meanswhy muscle changes your body shapewhy strength training matters for womenmaintenance calories explained simplycalorie deficits without extremeswhy beginners often see faster progressthe biggest mistakes women make with fat losswhy consistency beats crash dieting every timeLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

If you have ever stood in front of your refrigerator wondering how on earth you are supposed to eat 100 grams of protein a day without turning mealtime into a second job, this episode is for you. In this conversation, Dr. Fiona Lovely welcomes Liz Baker Plosser, former Editor-in-Chief of Women's Health magazine and author of Own Your Morning. Liz has spent more than two decades translating health research for women, and she is here to cut through the noise on protein, essential amino acids, and creatine for midlife. Liz and Dr. Lovely discuss why our bodies become less efficient at using protein as estrogen declines, and why aiming for 100 grams or more daily is not about diet culture but about protecting muscle, brain function, and overall energy. They break down the distinct roles of essential amino acids for repair and recovery versus creatine for strength and cognitive performance, including new research showing creatine can help sharpen the brain after a broken night of sleep. Liz also shares how she uses a simple morning supplement routine as an insurance policy, allowing her to live flexibly without obsessing over every meal. For any woman who has felt overwhelmed by the conflicting advice on social media or dismissed midlife fatigue as normal, this episode offers a clear, science-backed path forward. To get the essential amino acid supplement we speak about in this episode go to:  getkion.com/lovely to get 20% off! You can find Liz Baker Plosser on Instagram @lizplosser and on her Substack, Best Case Scenario, at substack.lizplosser.com.   Thank you to our sponsors for this episode:

Dr Mike T. Nelson returns to set the fitness industry ablaze with the claim that Zone 2 cardio is overrated and not particularly effective for most people.Mike goes into detail on:Why he feels Zone 3 cardio is substantially more effective and efficient than Zone 2What the evidence and research says about Zone 2 and Zone 3The cardiovascular adaptations actually happening in Zone 2 and Zone 3What Zone 3 cardio should look and feel likeMike's 6-minute Zone 3 training protocolWhy step count is still importantShould most lifters worry about the interference effectMike's thoughts on The Enhanced GamesDoes high-dose creatine help when sleep deprivedAnd much moreInstagram: @drmiketnelsonCHAPTERS00:50 Why Skip Zone 202:42 Zone 3 For Lifters05:01 General Population Reality06:42 Elite Athlete Context12:02 Is Zone 2 Still Useful15:18 Walking, Steps, and Longevity23:30 Zone 3 Talk Test26:56 The 6-Minute Protocol27:52 VO2 Max Interval Planning29:15 Pacing and RPE32:37 Interference Effect Basics35:46 Women and Cardio Myths41:25 Intensity vs Adaptations44:35 The Enhanced Games Debate53:27 Creatine for Sleep LossSUPPORT THE SHOWIf this episode helped you better understand cardio, conditioning, or performance, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who thinks cardio has to mean long, slow sessionsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Get Dr. Vonda's insights Want to understand what's happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. Join the newsletter: https://manage.kmail-lists.com/subscriptions/subscribe?a=YqJKtR&g=Ww3gx3& I've spent years telling women to lift heavy, but this conversation reminded me why that message matters more than ever.   In this episode, Dr Stacy Sims, a world-leading exercise physiologist and nutrition scientist, and I go deep on what it really means to be muscle-centric. Not for vanity, but for your brain, your bones, your metabolic health, and your future. We talk about the broken baselines in women's sports science, why wearable data is lying to you, and what a real week of training should look like at 42 versus 62. We also get into the protein debate, creatine, intermittent fasting, and why guilt has no place in your fitness practice.   This is one of those conversations that will change how you see your body and what you believe is possible.   What we explore:   - Why muscle-centric training protects your brain, bones, and metabolic health. - How sports science was built on male data and what that costs women every day. - Why your fitness tracker flags ovulation as illness and what needs to change. - How a 10-minute morning check-in is the foundation of smarter training. - Why guilt has no place in fitness and what showing up really means. - What a training week looks like at 42 versus 62. - Why strength and power matter more than hypertrophy as you age. - How protein requirements for women were based on sedentary male cadavers. - Why branched-chain amino acids cannot replace real protein. - Why weight loss is still the wrong goal for over half of women. About Dr. Stacy Sims:    Connect with Dr. Stacy Sims:    Timestamps 00:00 Intro 01:39 What Drives Stacy Sims 03:24 Title IX and the Sports Science Gender Gap 08:32 Why Wearables Are Built on Male Data 11:13 When the Baseline Is Broken for Women 16:41 The 10-Minute Morning Wellness Meeting 21:35 Periodization, Guilt, and Permission to Deload 24:12 The 80/20 Fueling Framework 26:19 Creatine, Vitamin D3, and Magnesium for Women 28:35 Why the Protein RDA Was Set on Male Cadavers 32:39 BCAAs vs. Real Protein 35:45 Training Week Design for Perimenopausal Women 39:25 Strength vs. Power Training After 40 43:59 How to Phase In a 62-Year-Old Safely 46:24 Why Weight Loss Is Still the Wrong Goal Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda's method — built from 20+ years of clinical work and designed for real life. Inside: - Unbreakable Assessment — know exactly where you stand - Training plans — build muscle, protect bone, improve performance - AI Dr. Vonda — get answers and guidance anytime - Community — women committed to staying strong and engaged - Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.com/ Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda's Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. Shop now: https://shop.drvondawright.com/   Read the book Unbreakable: A Woman's Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. Get your copy: https://www.theunbreakablelifestyle.com/unbreakable-book    About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women's health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power.   Connect with Dr. Vonda Instagram: https://www.instagram.com/drvondawright Substack: https://drvondawright.substack.com/ TikTok: https://www.tiktok.com/@drvondawright LinkedIn: https://www.linkedin.com/in/vonda-wright-md-ms-2803374 Website: http://www.drvondawright.com  

In this episode the guys break down exactly how to look your best this summer with 30 days or less. They debate personal strategies — carb and water manipulation, peak week bodybuilding tactics, creatine loading, blood flow restriction training for arms and calves, building your abs instead of just leaning out, training rear delts and upper back for the beach, tibialis training for better looking legs, and why switching to whole foods alone will make you look visibly different in 30 days.   MAPS Summer Sale — https://mapsfitnessproducts.com Code: SUMMER40 — 40% off everything (programs, bundles, mods & guides) — June 1–14 only   SPONSOR   Rho Nutrition (liposomal NAD+ & Glutathione) — https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP — 20% off everything. NAD+ raises your baseline energy without stimulants.     LINKS Mind Pump Store: https://mindpumpstore.com  Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:02 - Adam's 30-day strategy — push carbs and volume, then taper and peak the final week 9:12 - Creatine loading for muscle fullness — why the scale going up is actually good 10:05 - Spray tans, haircuts and the real reason bodybuilders tan up 13:19 - Sal's strategy — build your abs instead of just leaning out, rear delts & upper back 20:44 - Blood flow restriction for arms and calves — a quarter inch of size in 30 days 22:10 - Justin's strategy — eliminate the extras, clean up the diet, rows and cleans for the yoke 23:43 - Why switching to whole foods alone makes you look visibly better in 30 days

Is your morning routine missing a critical piece for optimal brain function? In this episode of The Ash Said It Show, I sit down with Eli from FluxCo to shatter the outdated myths surrounding one of the most well-researched, yet misunderstood, supplements in history: creatine. While many still associate creatine exclusively with bodybuilding and muscle gain, our conversation reveals why it is actually a powerhouse for daily mental clarity, neuroprotection, and overall cognitive performance. We dive deep into the supplement industry to discuss why FluxCo was created to fill a massive void in the market. Eli explains how the brand is successfully shifting the narrative from "gym-bro" aesthetic to a health-first approach designed for the everyday wellness enthusiast. If you have ever felt overwhelmed by the crowded, confusing supplement aisle, this episode is your roadmap to understanding what actually matters in a high-quality formulation. Eli breaks down the specific, defining elements that separate FluxCo from the generic powders on the shelf, ensuring you know exactly what you are putting into your body for maximum benefit. One of the most valuable parts of our discussion is our mission to debunk the most persistent myths that keep people from experiencing the cognitive benefits of creatine. We tackle the misinformation regarding bloating and dehydration head-on, replacing gym-floor rumors with science-backed facts. Whether you are looking to boost your focus at work or improve your recovery after a workout, Eli's insights provide a clear path forward for integrating this supplement into your life effectively. We also look toward the future, exploring the next major milestones for the FluxCo community and their commitment to education-first health. If you are ready to stop guessing and start optimizing your brain health, listen to this episode to discover why creatine deserves a permanent spot in your daily regimen. Tune in to this episode of The Ash Said It Show to learn why upgrading your supplement game is the simplest step you can take toward a sharper, more energized version of yourself. Web: https://fluxcreatine.com/ Follow: @fluxcreatine About: FluxCo is a performance nutrition brand specializing in high-bioavailability, pharmaceutical-grade micronized creatine. Engineered for athletes, professionals, and high-performers, FluxCo provides the essential fuel required for muscle protein synthesis, physical endurance, and sustained cognitive focus. Why Choose FluxCo? Superior Bioavailability: Our micronized formula ensures faster absorption and maximum digestive comfort, eliminating the "bloat" associated with standard creatine monohydrate. Clean Label Standards: FluxCo products are third-party tested, free from synthetic fillers, artificial sweeteners, and hidden additives. Cognitive & Physical Support: Beyond muscle recovery, FluxCo supports neurological health and mental clarity, helping you maintain a baseline of peak productivity. FluxCo bridges the gap between sports science and daily optimization. Whether you are hitting a new personal best in the gym or tackling a demanding workday, FluxCo provides the consistent foundation needed to reach a state of flow. - Ready to ignite the spark that levels up your entire life? Meet Ash Brown—the American powerhouse, motivational architect, and ultimate hype-woman dedicated to your personal and professional evolution. Ash is far more than a voice in the personal development space; she is a trusted ally who delivers a masterclass in real-talk wisdom and infectious energy. Whether you are navigating a crossroads or ready to scale your grandest ambitions, Ash fuels your journey with a high-octane blend of heart and hustle.

How fast does semaglutide work? The short answer is that many people will lose weight in the first week of taking semaglutide if they make lifestyle changes (e.g., increased physical activity and reduced-calorie diet). Remember, the first 4 doses are small and are primarily used to gently introduce the peptide to the body without risking stomach-related side effects. It's important to understand that it's possible to "out-eat" any weight loss medication. So, you may see little to no weight loss in the early weeks without making lifestyle changes.  Read the Full Episode Transcript: https://pepties.com/faqs-about-semaglutide/ Related Links/Products Mentioned: Peptide Podcast Partners Page https://pepties.com/partners/ Buy Peptides online at BioLongevity Labs: Use our link and enter COUPON CODE: PEPTIDEPODCAST  at checkout to receive 15% off your total order:  https://go.biolongevitylabs.com/SH5C Momentous Supplements (we use Creatine, Vital Aminos, Whey Protein) https://crrnt.app/MOME/OqGQOxGA LMNT – More Salt, Not Less.  https://elementallabs.refr.cc/default/u/johnjavit Thorne Supplements (we use Omega-3 with CoQ10, Red Yeast Rice, Zinc) https://get.aspr.app/SH1KvW Organifi Creatine and Shilajit Gummies http://rwrd.io/rlbkajm?c MitoZen (methylene blue for Cognitive Function, Anti-Aging, Mental Clarity) https://www.mitozen.com/ref/cnlwiztypt/ For skin and hair health (Copper Tripeptide-1)  Visit Luminose by Entera for an exclusive offer for Peptide Podcast listeners!  ** Promo code PEPTIDEPODCAST at checkout for 10% off an order or 10% off the first month of a subscribe-and-save. ** https://www.enteraskincare.com/?rfsn=8906839.f93c72 NAD+ Push Patch: https://www.pushpatch.com/

Thank you for joining us for our 2nd Cabral HouseCall of the weekend!   I'm looking forward to sharing with you some of our community's questions that have come in over the past few weeks…   Thank you for tuning into this weekend's Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right!   Kim: What would cause my son to cough hard for hours after eating? He has done this for a year. He is 28 and said he is to the point where he just does not want to eat. Should he do the CBO protocol?      Anonymous: Hi Dr Cabral, I came across your podcast a few months ago and have been listening daily to catch up on past episodes for general health education. Thank you for the valuable information you share. I would appreciate your guidance on diet and lifestyle for the following situation. My partner, a 31-year-old male, recently had an eGFR test done, and his result increased from 70 to 77. His father passed away in his 40s due to kidney failure, so this is a concern for us. We live in the Caribbean, where it is humid year-round. He strength trains 3–4 times per week and plays basketball once weekly, but I'm unsure if his cardio levels are sufficient for long-term kidney and overall health.       Christine: Hi Dr. Cabral, Thank you so much for everything you do! Your IHP program and your podcast have been life changing for me. I have a question about creatine. I've noticed when I take it, my appetite completely plummets and food does not even taste good. And when I cut out creatine, the appetite comes back within a day. I take around 1g for reference, and I'm 5'1 and 115 lbs if that needs to be taken into consideration. What could be the possible reasons for this? Thank you! Christine       Tricia: Good morning, Dr Cabral - hope you are well! I take many of your supplements with some being from the longevity line. I'm wondering if it is okay to take these ongoing for years or should we take a few weeks break from time to time? Are they as effective when used long term? The supplements I'm taking are your renewal system, eye health, hair supplements. Thank you for your guidance!      Matt: Hi Dr Cabral, I'm a healthy 45yo, strength train 3x per and 2 days of jiujitsu. I had my first ever episode of AFIB and it occurred about 5 min after taking a growth hormone peptide Tesamorelin. I went to the ER the next day and came out of it on my own within 14 hours of when it started and haven't had an episode since. They ran all kinds of blood work, EKG, CT w contrast for blood clots and all came up clear. They seemed to think it was from excessive caffeine use (300-500mg daily) and bad sleep but weren't really sure on the peptide as there's not enough research. Seems to me that's what triggered it. I stopped caffeine&peptides immediately and have really been trying to dial in my sleep for the past two weeks. Could this be a one off thing or am I more likely to have it happen again?     - - - Show Notes and Resources: StephenCabral.com/3775 - - - 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!  

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:    Kay: Hi Dr. Cabral, Thanks for your very informative and interesting podcasts. How would you advise a post-menopausal 60 y.o family member if they tested low in ferritin (39.4 ng/mL)? I've read that this biomarker shows how much energy your body's cells have and low levels would result in symptoms like fatigue, low energy/easily tired and excessive hair shedding. This family member suffers from these symptoms. Other biomarkers revealed low AM cortisol and low LDL-C/ApoB ratio (1.1) and low basal metabolic rate of 1143 kcals/day. Although her TSH tested normal (1.3 uIU/mL), she's been on levothyroxine 75 mcg to manage hypothyroid. Her high-sensitivity CRP was not optimal at 1.49 mg/L and she has a family history of heart disease. What would you recommend for this family member? Thanks      Earl: I am currently on 20 mg of lisinopril daily. Also, my GFR is 62. Would either of these be a concern when considering creatine?       Alesi: Dr.Cabral, can you please explain Alpha-gal syndrom? Why does it happen, how to confirm it by testing and how would you approach it? Is it treatable? Thank you      Peter: Hello, Dr.Cabral. I am an integrative health practitioner and would like to thank you for helping me understand the underlying causes of human imbalances. There is one thing that makes no sense to me though…regarding IgG testing, why would you recommend to test every year? Why doesn't suffice to test once and simply stay away from intolerant food items? Why would these intolerances change? Also, in my country there are IgG4 vs IgG1-3 testing options, what are the differences? Thank you very much for your time and knowledge you share with us.       Dipali: Hi I want to start 7 days detox plan, I already did your minerals and heavy metal test, I got my results back. My question is I am taking berberine, oregano oil and magnesium citrate,( I am prediabetic my Hba1c is 6.2)do I need to stop before starting detox method. Thanks       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/3774 - - - 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!  

What if the key to a better sex life has nothing to do with sex itself? In this episode, I'm joined by my friend Jennifer Cohen to explore the powerful connection between wellness, confidence, fitness, and sexual health. We talk about overcoming performance anxiety, why exercise can improve desire and arousal, the role honesty plays in intimacy, and whether chemistry can actually grow over time. Plus, we answer audience questions about attraction, confidence, relationships, and the habits that help you feel your best both in and out of the bedroom. This episode is sponsored by Biologica: Head to https://biologica.com/SEXWITHEMILY to get started and get up to 32% off your first subscription order today! Take their Quick Hormonal Life Stage Quiz to find the formula that's right for you. ABOUT EMILY: Emily Morse is a Doctor of Human Sexuality, author and host of the #1 rated Sex with Emily podcast. Known as a renowned sexologist, Dr. Emily has helped millions of people around the world navigate their sex lives. Her candid and often funny conversations challenge cultural taboos, misinformation and awkward sex talks to create a future where people can deeply connect and embrace pleasure-filled lives. Because, life is too short for bad sex.  CONNECT WITH EMILY: Instagram: https://www.instagram.com/sexwithemily/  X: https://twitter.com/sexwithemily  Facebook: https://www.facebook.com/sexwithemily  TikTok: https://www.tiktok.com/@sexwithemily  Threads: https://www.threads.net/@sexwithemily CONNECT WITH JENNIFER COHEN: Instagram: https://www.instagram.com/therealjencohen/ TikTok: https://www.tiktok.com/@therealjencohen YouTube: https://www.youtube.com/@habitsandhustle Website: https://www.jennifercohen.com/  WANT MORE? Visit the Website: https://sexwithemily.com/ which includes FREE guides. Free Downloadable Guides: https://sexwithemily.com/guides/  Text With Me: https://sexwithemily.com/text  Receive Sex Tips On The Regular: https://sexwithemily.com/subscribe  Interested in 1:1 Coaching with Emily? Go to http://sexwithemily.com/coaching to apply!  Chapters: 00:00 Why Sexual Health Changes Everything 01:14 The Link Between Feeling Good & Having Better Sex 03:12 Are Sex And Intimacy Actually The Same Thing? 04:47 Why Performance Anxiety Happens In Bed 06:10 The Trick To Stop Overthinking During Sex 10:00 Why Working Out Makes Sex Better 12:03 How We Became Friends & Started Talking About Sex Nonstop 13:44 How To Tell Your Partner About Your Insecurities 16:08 How To Actually Approach Someone Without Being Weird 18:43 Masculine Energy, Feminine Energy & Dating Drama 24:42 Biohacking, Wellness & Feeling Hot Again 27:38 Vaginal Dryness, Hormones & Things Nobody Talks About 31:55 Aminos, Creatine & The Confidence Glow Up 34:00 Why Chemistry Matters more Than You Think Learn more about your ad choices. Visit megaphone.fm/adchoices

The cookie industry is experiencing a massive renaissance. But to understand where the future of cookies is going, we have to look back at the woman who wrote the original "Cookie Code" Debbi Fields. In this video, I break down how Mrs. Fields pioneered modern single-product retail, and how modern titans like Crumbl and new wellness startups like Fields Good are remixing her 1980s blueprint for the 21st century.

[Cold open [Bad shaker bottles. Creatine. Gemini as a personal trainer.] ends at 08:43.]Cody and Jake talk through the weird spot agency owners hit when the business is growing, but the work starts feeling less fulfilling.This episode gets into the reality of running a productized agency at volume. More clients, more accounts, more expectations, and more moments where “just manage expectations better” stops being a useful answer.They also talk about what the next evolution of Evergrow might look like. Not just adding another marketing channel, but building operational tools around the problems clients already have: missed calls, weak follow-up, no review generation, bad lead handling, and messy sales processes.It's part therapy session, part business discussion. The kind of conversation agency owners have when the machine is working, revenue is growing, and somehow the next problem still feels right in front of you.-----RESOURCES:Want the tools and resources we recommend for agencies? Check them out here:https://www.agencygrowthpod.com/tools-----NEWSLETTERWant the show in your inbox? Sign up for the newsletter!https://www.agencygrowthpod.com/newsletter-----COMMUNITYLooking to join a community of agency owners? Join our Discord!https://discord.gg/uvHRRRFVRD-----CONTACTGot something to say? Send us a message:https://www.agencygrowthpod.com/contact

You have been told that weight gain, crippling anxiety, and hot flashes are just a "normal" part of getting older. But what if your menopausal symptoms are actually a warning sign that your gut and liver are failing to detoxify your body? And what if the unresolved trauma from your childhood is physically aging your ovaries right now? In this episode, nurse practitioner and bestselling author Cynthia Thurlow exposes the clinical realities of perimenopause and menopause. We break down the "Estrobolome"—the hidden collection of gut bacteria responsible for removing estrogen from your body—and explain why common constipation is causing toxic hormones to recirculate and drive estrogen dominance. Cynthia also reveals why millions of women are prescribed synthetic thyroid medications (like Synthroid) that their bodies literally cannot use, and outlines the exact nutritional and supplemental protocols (including Creatine, Magnesium, and Myo-inositol) required to truly repair your endocrine system. Uncover what's really going on in your body with advanced biomarker testing for hormones, thyroid, and metabolism— plus a 1-hour consultation with a Senior Health Advisor! → http://mybloodwork.com Thank you to our sponsors! Sunlighten Sauna: https://get.sunlighten.com/axepodcast Manukora Manuka Honey: https://manukora.com/axe Caraway Home: carawayhome.com/drjoshaxe (Use code DRJOSHAXE) for an exclusive discount Watch The Dr. Josh Axe Show every Monday & Thursday on YouTube: https://www.youtube.com/@drjoshaxe?sub_confirmation=1

Joint pain, hip injuries, and mobility issues are often dismissed as an inevitable part of aging, especially for women. But according to renowned orthopedic surgeon Dr. Jason Snibbe, many of the musculoskeletal challenges women face are closely tied to hormonal changes, lifestyle habits, and the way we care for our bodies over time.In this episode of SHE MD, Mary Alice Haney and Dr. Thaïs Aliabadi sit down with Dr. Snibbe to discuss the critical connection between estrogen, bone health, muscle mass, and joint function. They explore why women become more vulnerable to injuries during menopause, how to recognize early warning signs of joint degeneration, and what can be done to stay active and pain-free for decades to come.Dr. Snibbe also shares his insights on hip replacements, the latest advances in orthopedic surgery, and the practical habits that can help women protect their mobility and maintain strength throughout every stage of life.Subscribe to SHE MD Podcast for expert tips on PMOS, endometriosis, fertility, hormonal balance, mental health, and more. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women's health and well-being.SponsorsSnibbs: Use promo code “sheMD” for 20% off at Snibbs.coWhat You'll LearnHow menopause and declining estrogen levels affect joints, muscles, and bonesWhy women face unique orthopedic challenges as they ageThe early signs of joint damage and degeneration to watch forHow strength training supports long-term mobility and injury preventionWhat causes hip pain and when it's time to seek medical evaluationThe truth about hip replacement surgery and who may benefit from itHow maintaining muscle mass can improve overall health and longevityPractical strategies for protecting your joints and staying active for lifeKey Timestamps00:00 PMOS, Muscle Loss & Why This Matters00:56 Meet The Orthopedic Surgeon Trusted By Hollywood02:12 Why Women Need To Care About Joint Health Earlier06:26 Why Women Start Experiencing Joint Pain In Midlife07:14 What Actually Happens Inside Your Joints08:48 How Estrogen Protects Your Joints10:49 Frozen Shoulder Explained12:30 The Growing Obsession With Peptides18:16 Do Peptides Increase Cancer Risk?21:13 Stem Cells, Exosomes & Regenerative Medicine27:00 Prevention 101: Protecting Your Joints As You Age31:37 Should Women Stop Running After 40?32:29 EMS, Creatine & Building Muscle After 4037:04 When Is It Actually Time For Surgery?42:31 GLP-1s, Weight Loss & Saving Muscle Mass45:38 Can GLP-1s Help Protect Your Brain?47:34 Why Inflammation Makes Recovery Harder48:47 When Joint Pain Becomes A Serious Problem52:29 Why Orthopedic Surgeons Aren't Just Surgeons53:21 How Robotic Surgery Is Changing Joint Replacements58:18 Why Some People Need Joint Replacements Earlier01:00:17 Biggest Myths About Joint Replacement01:04:19 Building A Hospital Designed Around RecoveryKey TakeawaysJoint health is deeply connected to hormonal healthEstrogen plays an important role in protecting bones, muscles, and connective tissueStrength training is one of the most effective tools for preserving mobility as we agePain should not automatically be accepted as a normal part of agingEarly intervention can help prevent more serious orthopedic problems later in lifeMaintaining muscle mass supports balance, strength, and long-term independenceModern joint replacement procedures can dramatically improve quality of life for the right candidatesInvesting in mobility today can have a lasting impact on overall health and longevityGuest Bio: Dr. Jason SnibbeDr. Jason Snibbe is a board-certified orthopedic surgeon specializing in hip and knee replacement, sports medicine, and advanced joint preservation techniques. Widely recognized as one of the leading orthopedic surgeons in the country, Dr. Snibbe has treated elite athletes, entertainers, and patients from around the world seeking innovative solutions for joint pain and mobility challenges. A graduate of the University of Southern California School of Medicine, Dr. Snibbe completed his orthopedic surgery residency at the Cedars-Sinai Medical Center and has built a reputation for combining cutting-edge surgical expertise with a patient-centered approach to care.Through his practice, research, and public advocacy, he continues to help patients understand how to protect their joints and preserve quality of life for years to come.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo mini episode, I talk about creatine. What it is, who may benefit from taking it, if vegans are deficient, and the emerging research on brain health, mood, and cognition for women in perimenopause and menopause. This mini solo episode covers: What creatine is and how your body already makes it (and why that matters for how we talk about it) Why vegans and vegetarians have measurably lower creatine levels and if that even matters How creatine went from the 1992 Barcelona Olympics to becoming one of the most studied supplements in nutritional science The numbers: how much non-vegans get from food versus what a supplement provides The 2025 CONCRET-MENOPA randomised controlled trial and what it found for perimenopausal and menopausal women Who has a strong case for supplementing, who doesn't need to worry, and how to think about it for yourself Whether you lift weights, you're navigating perimenopause, or you're just curious about a supplement that keeps coming up, this episode gives you the full picture without the hype. References: The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review.  Muscle creatine levels and sprint performance in young adult vegans and vegetarians after 7 days of creatine monohydrate supplementation. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations. Creatine in health and disease. Creatine. VeganHealth.org. "Updates to Weightlifting for Vegans" The information shared in this episode is for educational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement, particularly if you have an existing health condition or are taking medication. ____________________________________________________________________ Work With Me: If you're ready to go plant-based or already are and want to feel more confident about your nutrition, I offer private consultations with personalized, evidence-based guidance. No overwhelm, just clarity. Book your free 15-minute discovery call at synergynutrition.ca ___________________________________________________________________ Vegan Boss Resources:

Growth hormone is a protein produced by the pituitary gland in the brain. The primary job of growth hormone in childhood is to stimulate bone and tissue growth. But it's also very important in adults.  Read the Full Episode Transcript: https://pepties.com/aging-and-growth-hormone/ Related Links/Products Mentioned: Peptide Podcast Partners Page https://pepties.com/partners/ Buy Peptides online at BioLongevity Labs: Use our link and enter COUPON CODE: PEPTIDEPODCAST  at checkout to receive 15% off your total order:  https://go.biolongevitylabs.com/SH5C Momentous Supplements (we use Creatine, Vital Aminos, Whey Protein) https://crrnt.app/MOME/OqGQOxGA LMNT – More Salt, Not Less.  https://elementallabs.refr.cc/default/u/johnjavit Thorne Supplements (we use Omega-3 with CoQ10, Red Yeast Rice, Zinc) https://get.aspr.app/SH1KvW Organifi Creatine and Shilajit Gummies http://rwrd.io/rlbkajm?c MitoZen (methylene blue for Cognitive Function, Anti-Aging, Mental Clarity) https://www.mitozen.com/ref/cnlwiztypt/ For skin and hair health (Copper Tripeptide-1)  Visit Luminose by Entera for an exclusive offer for Peptide Podcast listeners!  ** Promo code PEPTIDEPODCAST at checkout for 10% off an order or 10% off the first month of a subscribe-and-save. ** https://www.enteraskincare.com/?rfsn=8906839.f93c72 NAD+ Push Patch: https://www.pushpatch.com/

A trainer told me 35 years ago that creatine was just like sex--it was best the first time.Support the show

This episode is sponsored by Bluesky CBD and AquaTru. Bluesky CBD: Get to sleep faster, experience more restorative sleep and save 30% with code FLIPPING50 at https://www.bluesky-cbd.com/discount/Flipping50. AquaTru - Go to https://AquaTru.com/ now for 20% off (your purifier) using promo code FLIPPING50. AquaTru even comes with a 30-day best-tasting water guarantee. Other Episodes You Might Like: Previous Episode - Two Fitness Tests Your Doctor Might Do Soon (start now!): Fitness is a Vital Sign Next Episode - Why Certain Exercise Intensities Work for You (and Others May Not) More Like This - How to Rewire Your Brain for Energy, Focus, and Longevity After 50 Resources: Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. Take control of your cellular health today. Go to https://qualialife.com/FLIPPING to get 50% off and save an extra 15% with the code FLIPPING. There's a growing science on creatine, brain health & longevity and may be one of the most important conversations midlife women need to hear right now.  Creatine is so much more than muscle — supports energy production, brain health, recovery, cognition, aging, sleep deprivation resilience, and why women in perimenopause and menopause may benefit even more than men.  The conversation also dives into the differences between creatine forms, misconceptions around bloating and kidney health, and why creatine may become one of the most important longevity supplements for midlife women Tune in to learn why the research around creatine, brain health & longevity is creating so much excitement in the world of healthy aging.  My Guest: Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education to advance healthspan and peak performance. He's the founder of humanOS.me and host of humanOS Radio, the official podcast of the Sleep Research Society. Dan has advised elite military units, Fortune 500 companies, and startups through his consultancy, Vivendi Health. He holds a PhD in Cognitive Neuroscience from Leiden University and Stanford, and speaks regularly at events like TEDx, VC Firms, and the Institute for Human Machine Cognition. Questions We Answer in This Episode: [00:06:00] What is creatine and what role does it play? [00:08:20] How do you know if you need creatine and can you measure your levels? [00:13:00] Creatine started out as a gym-bro supplement. What made it so popular in sports performance? [00:16:34] What's the link between creatine and the brain? [00:28:10] How does creatine help cognitive performance during sleep deprivation? [00:32:50] Why might creatine be even more beneficial for women than men? [00:34:51] Should women adjust creatine intake during different phases of their cycle or perimenopause? [00:37:49] What's the difference between creatine monohydrate and creatine HCL? If this episode made you flip your workout routine — share it!

If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be.In this episode of the Gym Confidence Series, we're breaking down how workouts actually work and how to structure your workouts in a way that makes sense. I'm explaining the foundational movement patterns most programs are built around, the difference between compound and isolation exercises, and why consistency matters more than constantly switching workouts every week.We also talk about workout splits, training volume, intensity, progressive overload, and recovery … without making it feel like a boring fitness textbook. Most importantly, I walk you through what this can ACTUALLY look like as a beginner so you stop feeling like you need to know everything before you start.There are MANY ways to build a workout for different people and different goals. This episode covers the basics which will help you build confidence - you can always modify later!In this episode, we cover:how workouts should be structuredthe difference between compound and isolation exerciseswhat volume + intensity + progressive overload meanwhy recovery matters more than people thinkhow to stop overcomplicating your workoutswhat to do when you walk into the gymwhy consistency beats “perfect” workouts every timeLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

The ALL ME® Podcast The Creatine O.G. – Steve and Rachael Jennings Summary In this episode of the ALL ME Podcast, Don Hooton hosts a discussion with Steven and Rachel Jennings about creatine, its origins, safety, and its role in sports nutrition. They explore the science behind creatine, how it works in the body, and address common myths and misconceptions. The conversation also covers best practices for dosage and usage, as well as navigating the creatine market. The Jennings duo emphasizes the importance of education in normalizing creatine as a safe and effective supplement for athletes and the general population. Takeaways · Creatine is a widely discussed supplement in sports nutrition. · The journey of creatine began in 1992 with significant research. · Creatine is naturally found in meat and fish and produced by the body. · Supplementing with creatine can enhance performance and recovery. · A daily dose of 3-5 grams is recommended for optimal results. · Creatine is safe for young athletes and does not cause harm. · The body intelligently regulates its own creatine production. · Education is key to dispelling myths about creatine. · Creatine can benefit not just athletes but also the general population. · Creatine 2.0 aims to normalize creatine in everyday nutrition. Chapters 00:00 Introduction to Creatine and Its Importance 03:08 The Origins of Creatine: A Personal Journey 05:48 The Breakthrough: Creatine in Sports Nutrition 08:37 The Evolution of Creatine: From Unknown to Essential 11:10 Understanding Creatine: Science and Safety 13:42 Creatine's Role in Athletic Performance 16:42 Creatine for Young Athletes: Myths and Realities 19:21 Dosage and Loading: What You Need to Know 22:02 The Broader Benefits of Creatine Beyond Sports 32:47 Understanding Creatine Dosage and Integration 35:29 Debunking Myths: Creatine and Caffeine 37:50 When to Increase Creatine Intake 39:34 Safety and Long-term Use of Creatine 42:29 Addressing Common Myths About Creatine 45:12 Choosing the Right Creatine Supplement 48:55 The Body's Natural Creatine Production 52:16 Creatine 2.0: Normalizing Creatine Use Connect with Steve and Rachael https://www.jenerise.com/ Follow Us: Twitter: @theTHF Instagram: @theTHF Facebook: Taylor Hooton Foundation #ALLMEPEDFREE Contact Us: Twitter: @theTHF Instagram: @theTHF Facebook: Taylor Hooton Foundation #ALLMEPEDFREE Email: info@taylorhooton.org Phone: 214-449-1990 ALL ME Assembly Programs: http://taylorhooton.org/education-resources/face-to-face-programs/

Iron Radio: Do Supplements Beat Food for Vitamin Status? Wearable Food-Tracking Glasses + HDL, Exercise & Depression On Iron Radio, hosts Dr. Lonnie Lowery, Dr. Mike T. Nelson, and Coach Phil Stevens discuss Nelson's Flex Diet Certification and how supplementation topics are integrated due to time constraints, plus his creatine research PDF. They review a new NHANES-based paper (Sternberg et al., May 2026) suggesting supplement use explains more variability in vitamin biomarkers (R² ~3–21%) than reported dietary intake (~0.8–8.8%), while noting limitations like recall bias, low explained variance, and imperfect biomarkers. They then examine a 2021 AIM2 wearable device that detects eating episodes and captures food images with ~83% accuracy, debating research benefits versus privacy and data-broker concerns. Finally, they critique a 2026 cross-sectional study linking physical activity, HDL cholesterol, and lower depression odds, arguing the effect is associative and likely non-causal, and expand into broader concerns about interpreting lipids in athletic populations and medical risk models. 00:00 Show Intro and Hosts 01:05 Flex Diet Cert and Supplements 03:23 Brevity in Science Talks 05:34 Talk Tactics and Backup Slides 08:22 Supplements vs Food Biomarkers 14:04 Vitamin D and Biomarker Limits 15:21 Iron Radio Feed Update 16:32 Newsletter and Book Plug 18:21 Wearable Food Tracking Glasses 21:00 Privacy and Data Broker Fears 23:21 VR Ads and Escape 23:53 Food Illusions and Conditioning 24:27 Research Uses vs Privacy 26:20 Testing Dietary Recall Accuracy 27:39 HDL Exercise and Depression Study 30:29 Is HDL Really Causal 33:21 Selling Results in Titles 35:02 HDL Drugs and High HDL Debate 37:08 Statins Risk Models and Exercise 40:15 Athlete Labs and Wrap Up Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

Work With Me 1:1 Coaching - https://ericrobertsfitness.com/erf-1on1.html On today's episode I share a live recording I did on my TikTok where I took your questions on some of the topics I get asked about most — calorie deficits, whether calorie banking actually works, intermittent fasting, creatine for women, and whether you can actually ruin your metabolism. I also share a story I don't tell that often about the time lifting weights literally saved my life — and why that's the real reason I tell everyone to strength train no matter what. If you've ever talked yourself out of a workout because your nutrition wasn't perfect that day, this one's for you. Join my Clubhouse App - https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

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Debi Bryk has spent over eight years using functional genomics in clinical practice — and what she found changed everything about how she works with clients. In this conversation, Debi walks through the MaxGen Labs WORX panel, breaks down methylation in plain English, explains why MTHFR is only one piece of a much larger puzzle, and reveals why jumping straight to methylated B vitamins without knowing your COMT status can leave you feeling dramatically worse. She also unpacks how genetic variants in toxic response to plastics, pesticides, and seed oils can explain why some people develop chronic illness in environments that don't seem to affect others — and what you can actually do about it. Debi also explores the emerging role of lithium orotate in ADHD and Alzheimer's prevention, why low choline may be driving the mood and cognitive crisis more people experience every day, and shares her clinical framework for sequencing testing that dramatically accelerated healing and reduced costs for her clients by eliminating the guesswork entirely. Use code BEAUTIFULLYBROKEN for a discount on MaxGen Labs testing at MaxGen Labs.  Episode Highlights  [00:00] Understanding Genetic Variants and Their Impact [09:40] The Power of Genetic Testing [19:21] Methylation and Its Role in Health [29:04] Epigenetics: Environment and Gene Expression [32:17] Understanding B12 Levels and Genetic Implications [33:31] Genetic Risks: Alzheimer's and Toxins [36:33] Precision Medicine and Personal Health [38:21] Neurotransmitter Dynamics and Mental Health [38:52] The Role of MAO and COMT in Neurotransmitter Regulation [43:33] The Impact of Supplements on Mental Health [47:07] Nutritional Insights: Choline and Creatine [48:32] The Importance of Comprehensive Testing [50:09] Future of Peptide Research and Safety Concerns [54:17] Closing Thoughts on Health and Wellness   Upgrade Your Health MaxGen Labs: https://maxgenlabs.com/BEAUTIFULLYBROKEN   Code: BEAUTIFULLYBROKEN LightPathLED: https://lightpathled.pxf.io/c/3438432/2059835/25794 Code: beautifullybroken Silver Biotics Wound Healing Gel: https://bit.ly/3JnxyDD 30% off with Code: BEAUTIFULLYBROKEN StemRegen: https://www.stemregen.co/products/stemregen?_ef_transaction_id=&oid=1&affid=52 Code: beautifullybroken     . CONNECT WITH FREDDIEWork with Me: https://www.beautifullybroken.world/biological-blueprintWebsite and Store: (http://www.beautifullybroken.world) Instagram: (https://www.instagram.com/freddie.kimmelYouTube: https://www.youtube.com/@beautifullybrokenworld Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A majority of artists have dropped out of a concert series celebrating America's 250th anniversary, prompting President Trump to float the idea of canceling all of the musical performances at the Great American State Fair. Weijia Jiang reports. A new drug that treats pancreatic cancer is offering patients hope for survival against one of the deadliest forms of cancer. Dr. Jon LaPook has more. Atlantic hurricane season starts June 1, and "CBS Mornings" checks out the new technology that helps collect critical hurricane data. Rob Marciano reports. Dr. Céline Gounder breaks down the do's and dont's of creatine supplements. CBS News has been investigating the federal crackdown on criminals who steal from taxpayers by defrauding state-run hospice care, daycare and food assistance programs. Adam Yamaguchi reports on a man who pleaded guilty this year in one of the largest medical fraud cases in California history. Kane Parsons' psychological thriller "Backrooms" earned $81.5 million on its first weekend. Carter Evan reports on how the film's success could change Hollywood. Model and entrepreneur Winnie Harlow sits down with "CBS Mornings" to discuss her new children's book, "Simply Winnie," and the message she hopes to pass on. Anna Faris, who stars in the new "Scary Movie," joins "CBS Mornings" to discuss reviving the role she played in the original film, which debuted in 2000. Sharon Stone sat down with David Begnaud for his podcast, "The Person Who Believed in Me," where she detailed her complicated relationship with her father. Warning: the video contains discussion of domestic violence.

This is a recap of the top 10 posts on Hacker News on May 31, 2026. This podcast was generated by wondercraft.ai (00:30): Cloudflare Turnstile requiring fingerprintable WebGLOriginal post: https://news.ycombinator.com/item?id=48345840&utm_source=wondercraft_ai(01:55): Creatine raises brain energy levels and slows cognitive decline: studyOriginal post: https://news.ycombinator.com/item?id=48346947&utm_source=wondercraft_ai(03:21): Please Do Not Vibe Fuck Up This SoftwareOriginal post: https://news.ycombinator.com/item?id=48342705&utm_source=wondercraft_ai(04:47): The Website SpecificationOriginal post: https://news.ycombinator.com/item?id=48343683&utm_source=wondercraft_ai(06:13): Codex just found a "workaround" of not having sudo on my PCOriginal post: https://news.ycombinator.com/item?id=48348578&utm_source=wondercraft_ai(07:39): Dav2dOriginal post: https://news.ycombinator.com/item?id=48344961&utm_source=wondercraft_ai(09:04): The solution might be cancelling my AI subscriptionOriginal post: https://news.ycombinator.com/item?id=48345896&utm_source=wondercraft_ai(10:30): 1-Bit Bonsai Image 4B Image Generation for Local DevicesOriginal post: https://news.ycombinator.com/item?id=48346257&utm_source=wondercraft_ai(11:56): United Airlines 767 returns to Newark after Bluetooth name sparks alertOriginal post: https://news.ycombinator.com/item?id=48345248&utm_source=wondercraft_ai(13:22): I put a datacenter GPU in my gaming PCOriginal post: https://news.ycombinator.com/item?id=48345694&utm_source=wondercraft_aiThis is a third-party project, independent from HN and YC. Text and audio generated using AI, by wondercraft.ai. Create your own studio quality podcast with text as the only input in seconds at app.wondercraft.ai. Issues or feedback? We'd love to hear from you: team@wondercraft.ai

Jimmy Whelan talks about leaving WorldTour cycling, becoming a Salomon-sponsored professional runner, training at altitude, chasing a sub-60 half marathon, and building toward the marathon long term. Jimmy Whelan Instagram: https://www.instagram.com/jimmywhelann/ Jimmy Whelan Strava: https://www.strava.com/pros/3356275 Train with Matt: https://sweatelitecoaching.com/matt-fox/ Private Podcast Feed + Discord: https://www.sweatelite.co/shareholders/ Contact Matt: matt@sweatelite.co Matt Fox Instagram: https://www.instagram.com/mattinglisfox/ Matt Fox Strava Training Log: https://www.strava.com/athletes/6248359/ Jimmy Whelan joins Matt to talk about his move from seven years as a professional cyclist, including WorldTour stints with EF and Q36.5, into professional road running with Salomon. Now training at altitude in Andorra and Font-Romeu, Jimmy is focused on chasing a sub-60 half marathon and building toward the marathon long term, with the LA Olympics as a major target. Jimmy shares his early running background, including an 8:11 3K and a top-five finish at Zatopek U23, before an Achilles injury pushed him toward cycling and rapidly into the professional ranks. He discusses the crashes, pressure, and stress that contributed to him leaving cycling in 2024, briefly considering triathlon, and then committing fully to running after a 61:37 half marathon in Valencia. Matt and Jimmy also cover high-mileage training, double-threshold work, altitude response, marathon potential, shoe development with Salomon, nutrition and carb tolerance from cycling, bicarb issues, sauna and heat protocols, anti-doping differences between cycling and running, selective cross-training, minimal strength and plyometrics, and why Jimmy is based in Barcelona. Timestamps: 00:00 - Altitude Training Update 01:41 - From Cyclist to Runner 04:22 - High School Running Roots 06:50 - Injury and Cycling Breakthrough 08:52 - Leaving Pro Cycling 12:10 - Chasing Sub 60 16:23 - Marathon Engine and Altitude 20:17 - Mileage and Double Threshold 22:29 - Salomon Shoe Prototypes 28:35 - Kenya Talk and Doping Testing 34:35 - Cycling Cross Training Debate 39:50 - YouTube Content Drought 41:15 - Reels vs YouTube Value 42:43 - Fans After Bad Race 44:14 - YouTube Impact Stories 45:20 - Carbs and Gut Training 48:41 - Race Weight Balance 51:50 - Bicarb and Creatine 55:06 - Sauna and Heat Blocks

Creatine has long been boxed into the weight-room world, but this episode opens the door to a much bigger conversation for trail runners and endurance athletes. Creatine is something surprisingly simple, "right within the reach of a glass," that may help athletes become stronger, faster, healthier, and more resilient. We discuss with Dr. Dan Pardi, Chief Health Officer at Qualia Life Sciences, whether this familiar supplement can support not just performance, but long-term health and better daily function. For runners who usually think about carbs, hydration, shoes, and mileage first, creatine offers a different kind of performance question: what if strength, recovery, and durability start with something small and easy? It's a practical topic for athletes who want to keep moving well, aging well, and showing up stronger on the trail. Links Qualia Life Instagram Try Creatine out with a 15% discount HERE Episode Sponsors: Tifosi Optics - CLARITY ON THE TRAIL: Post your Golden Nugget of wisdom that helps you recover after a huge effort on Instagram, tag @TifosiOptics, @TrailRunnerNation, and use the hashtag #ClarityOnTheTrail.  OR try texting us (within the USA) with your tip: 916-235-3928. If we use yours on a weekly episode, you get a pair of the new Sanctum SL glasses! Peluva - Footwear that let your feet be feet.  Get 10% off on our DEALS page  TimeStamps 00:02 – Welcome to Trail Runner Nation Scott opens the episode by inviting listeners into the conversation and setting the tone around becoming faster, healthier, and stronger athletes. 00:21 – Why Creatine Matters for Runners Don introduces creatine as the central topic and frames it as a surprisingly accessible tool that could support performance and health. 00:36 – Setting the Energy for the Conversation The hosts land the opening with a light, upbeat exchange before the main discussion begins.

How CD38, PARP, and Leaky Gut Are Destroying Your NAD Levels | Dr. Andrew Salzman Your NAD is being drained by two hidden enzymes, your gut may be the starting point of every aging process in your body, and creatine does something to your mitochondria that has nothing to do with muscle. This episode rewrites what you thought you knew about longevity, anti-aging biology, and how your body actually produces and delivers energy at the cellular level. -Watch this episode on YouTube for the full video experience: https://www.youtube.com/@DaveAspreyBPR -Explore all of Wonderfeel's products at: getwonderfeel.com/dave They are gifting a complimentary 7-day Youngr™ supply (mini pouch) with every order across any of their products. The code will be DAVE, and the campaign will be active through June 6th. Host Dave Asprey sits down with Dr. Andrew Salzman, a physician, inventor, and biomedical entrepreneur with more than 30 years of experience in drug discovery and development. An alumnus of Harvard Medical School, Yale University, and Columbia University, Dr. Salzman has authored more than 170 scientific publications and holds 50 patents. He invented the original clinical-stage PARP-1 inhibitor, leading to the world's first clinical treatment for raising NAD levels and fighting cancers caused by the BRCA1 and BRCA2 genes. Genentech licensed his breakthrough technology for $600 million. His research into gastrointestinal microbiota, autoimmune disease, oxidative stress, and mitochondrial ATP production now forms the foundation of how millions of patients get treated worldwide. Dr. Salzman names the two biggest NAD drains in your body, CD38 and PARP, and explains why taking NMN or NR alone is like filling a bathtub with the drain wide open. He breaks down the formulation science behind pairing NAD precursors with CD38 blockers like hydroxytyrosol alongside PARP-reducing antioxidants like ergothioneine, and delivers a paradigm-shifting explanation of creatine as an energy distribution network inside your cells. Rather than a simple muscle supplement, creatine acts as a high-speed ATP shuttle that carries energy from your mitochondria to the precise location and moment your brain, gut, and heart need it most. You'll Learn: Why NAD declines with age and which two enzymes are primarily responsible for draining it How CD38 rises with inflammation rather than NAD levels, and what that means for your supplement strategy Why creatine is one of the most underrated anti-aging and brain optimization supplements available How creatine functions as a spatial and temporal energy delivery network for your brain, gut, and heart Why the gut may be the origin point of the entire aging process and how that cascade unfolds decade by decade How leaky gut drives systemic inflammation, crashes NAD, and accelerates biological aging throughout the body What controls tight junction integrity and how ATP, butyrate, creatine, and fasting all play a role Why most creatine supplements fail to absorb properly and what to look for in a high-quality source How to rebuild your microbiome in three to four weeks through diet alone, without antibiotics Why walking immediately after a meal may be doing more harm than good to your gut lining Thank you to our sponsors! - Screenfit | Get your at-home eye training program for 40% off using code DAVE at https://www.screenfit.com/dave. - KILLSwitch | If you're ready for the best sleep of your life, order now at https://www.switchsupplements.com/and use code DAVE for 20% off - Pique | Go to Piquelife.com/dave for 20% off. - iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVE 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: Dr. Andrew Salzman, NAD depletion, CD38 inhibition, PARP inhibition, NMN supplements, creatine ATP shuttle, leaky gut aging, tight junction integrity, inflammaging, lipopolysaccharide gut, flagellin toxin, butyrate gut healing, ergothioneine, hydroxytyrosol, peroxynitrite, superoxide mitochondria, creatine energy distribution, gut origin of aging, NAD bathtub analogy, BRCA PARP inhibitor, Wonderfeel, creatine monohydrate, intestinal permeability, microbiome butyrate, selective digestive decontamination, TMAO nitric oxide Resources: • Explore all of Wonderfeel's products at: getwonderfeel.com/dave • Order Youngr™: getwonderfeel.com/dave• Order ChocoCreatin™: getwonderfeel.com/dave• 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 – Trailer 01:12 – Introduction & BRCA Background 02:19 – DNA Damage & PARP 04:38 – Free Radicals & Oxidative Stress 11:37 – NAD & Antioxidant Defense 12:34 – CD38 & NAD Depletion 23:31 – The Gut-Aging Hypothesis 30:05 – ATP, Creatine & Energy Distribution 36:41 – Creatine as Energy Shuttle 51:09 – Microbiome & Gut Repair 59:21 – TMAO & Nitric Oxide Interference 1:03:52 – Flagellin & Gut Inflammation Research 1:09:45 – FDA & Pharmaceutical Incentives 1:16:05 – Closing See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Link Up w/The Morning Sickness Digitally All Over:Instagram: @hms_98_official, @bosskupd, @bretvesely, @dickToledoX/Twitter: @HMSon98, @DickToledo, @bretveselyFacebook: @HMSKUPDYouTube: @hmspodcast9320, @98kupdRequest/Call in/Wakeup Song line:(IN AZ) 602.585.9800More HMS: holmbergpodcast.com, 98kupd.comEmail: dtoledo@98kupd.com, bvesely@98kupd.com, bbogen@98kupd.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Texas election results sent shockwaves through both parties as major races exposed growing cracks inside the Democrat coalition and sparked debate across conservative media. This episode covers Chip Roy's loss, Ken Paxton reactions, Van Jones' response, and why some Republicans are calling it a wake-up call heading into the general election.We also dive into Spencer Pratt's surprising rise in prediction markets, ICE protest chaos caught live on air, Trump's viral Iran surrender post, Candace Owens' latest controversies, media obsession with Trump's health, and ongoing culture war battles surrounding sports, TikTok, and Hollywood politics.From Texas politics to internet drama, this episode breaks down the biggest political and cultural moments dominating the conversation right now.SUPPORT OUR SPONSORS TO SUPPORT OUR SHOW!For a donation of $20 or more, Concerned Women of America  will send you their book: A Woman's Guide: Seven Rules for Success in Business and Life.  https://ConcernedWomen.org/ChicksGet an additional 20% off better plants at Fast Growing Trees with code CHICKS at https://fastgrowingtrees.com/ChicksGo to https://ChicksLoveOliveOil.com and get a FREE full-size $49 bottle of Fresh-Pressed Olive Oil for just $1 shipping—no commitmentTry out Beam's Creatine now! Receive up to 30% off with code CHICKS at https://shopbeam.com/ChicksSubscribe and stay tuned for new episodes every weekday!Follow us here for more daily clips, updates, and commentary:YoutubeFacebookInstagramTikTokXLocalsMore InfoWebsite

Check out My Birthday Deals here: https://ericrobertsfitness.com/birthdayevent.html On today's episode I go live and answer your questions about calorie deficits, protein, creatine, GLP-1s, hypothyroidism, plateaus, and why you need to stop obsessing over the last five pounds on the scale. I also talk about why I'll never promote glucose monitors for fat loss — even when companies offer me $10K a month to do it — and what you should actually be focusing on instead. Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ 20% Off Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast

In this episode the guys break down the 5 types of people who just can't build muscle — Confusion Karl, Easy Stevie, Too Much Mike, Stay Shredded Sally, and Weekend Warrior Wally — and why each archetype is failing. They also get into a wild twin study showing red light therapy produced 15% more muscle growth than training alone, the latest UFO disclosure news and their theories on what's really going on, creatine officially going mainstream with non-fitness people talking about it at dinner tables, BPC-157 viral cancer fears debunked, and an ivermectin study showing 84% clinical benefit in cancer patients. Then they coach live callers submitted through mplivecaller.com — Jonathan from Northern Ireland on low testosterone as an ex-pro rugby player, Lindsay from Georgia on reverse dieting as a sleep-deprived nurse and mom of two, Rob from Connecticut on off-season strategy as a pro basketball player in Italy, and Charissa from Pennsylvania on building muscle without a traditional bulk and cut cycle. MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time (all 7 MAPS 15 programs same price) Sponsors: Eight Sleep (Pod 5 Ultra) — https://eightsleep.com/mindpump Code: MINDPUMP — Up to $350 off the Pod 5 Ultra. Memorial Day Sale running May 14 – June 12. Kion (creatine monohydrate) — https://getkion.com/mindpump 20% off — automatically applied at checkout, no code needed Joovv (red light therapy) — https://joovv.com/mindpump Code: MINDPUMP — $50 off your first purchase Submit a live caller question: https://mplivecaller.com  Mind Pump Store: https://mindpumpstore.com  Maps Fitness Products: https://mapsfitnessproducts.com  Instagram: @mindpumpmedia 0:00 - Intro 2:23 - 5 types of people who can't build muscle 3:22 - Type #1: Confusion Karl — why muscle confusion kills gains 9:39 - Type #2: Easy Stevie — the person who never pushes themselves 11:19 - Type #3: Too Much Mike — the overtraining fanatic 14:01 - Type #4: Stay Shredded Sally — eating too little to ever build 18:09 - Type #5: Weekend Warrior Wally — perfect Monday–Friday, disaster on weekends 23:34 - Red light therapy twin study — 15% more muscle growth in 12 weeks 29:26 - UFO disclosure — government releases star-shaped craft video, interdimensional theories 36:05 - Kansas basketball player blames creatine for cramping — debunked 39:15 - Creatine is now mainstream — ER doctors, nurses & non-fitness people talking about it 46:44 - BPC-157 viral cancer fear — is it actually dangerous? 51:33 - Ivermectin + Fenbendazole cancer study — 84% clinical benefit rate 55:09 - Importance of Sleep 56:17 - Caller: Jonathan (Northern Ireland) — ex-pro rugby player, low testosterone, overtrained 1:09:40 - Caller: Lindsay (Georgia) — nurse, postpartum, 1600 calories, scale creeping up 1:20:30 - Caller: Rob (Connecticut) — pro basketball player in Italy, off-season strategy 1:33:24 - Caller: Charissa (Pennsylvania) — building muscle without traditional bulk & cut