Podcasts about eaas

Are protein shakes really enough as you age? In this episode, I'm joined by Angelo Keely, CEO of Kion, to break down why Essential Amino Acids (EAAs) are the real secret to preserving muscle, energy, and body composition—especially for women over 35. We explore how EAAs differ from protein powder, when to use them, and how they support fat loss, hormone health, and recovery.  

Chris Paul, Partner and Head of the Energy and Sustainability at Trowers & Hamlins, speaks to Tim Meanock CEO and Co-founder of Tallarna, a climate tech and finance platform focused on delivering sustainable impact through Energy-as-a-Service (EaaS) solutions.In the podcast they explore the financial challenges involved in the energy transition within the built environment, including the funding gap between retrofit demand and available capital and how innovative subscription models can bridge the gap. Tim also provides an overview of the EaaS subscription model and how it delivers day-one cost savings for building owners.

After a few weeks away from the mic, we're back with a fun chit-chatty episode catching you up on what's been going on behind the scenes.In this conversation, we dive into:Recent travel updates—the connection between stomach acid and gut resilience, especially when it comes to food poisoningAn intro to muscle testing: what it is, how we've been exploring it, and what we're noticing so farStrength training updates for both of us—what's shifting in our routines and what we're focusing on this seasonA behind-the-scenes perspective from the launch of our very first merch: our excitement, gratitude & what's next for GTG merch!Thanks for tuning in—we're so glad to be back.Episode Sponsors:LMNT: New Lemonade Salt now available!!!!KION: getkion.com/guttalk (Try their EAAs and Creatine, or opt for their Clean Protein and Clean Coffee!)

Liz Plosser is the Founder of the Best Case Scenario Substack, a wellness playbook helping people feel a little better today than they did yesterday. She is the former Editor-in-Chief of Women's Health, where she oversaw the brand for seven years across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior strategy and content roles at Well+Good, SoulCycle, SELF, & Cosmopolitan. She appears regularly as a speaker and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. She graduated cum laude from Princeton University, is a NASM certified trainer and nutrition coach, and lives in Brooklyn with her husband, three children and dog. What We Talk About: How Liz went from burning out in finance to running marathons to lifting heavy The real reason your old nutrition strategy isn't working anymore Why most women are under-eating protein—and what that's doing to your body What amino acids are (and why they're your body's secret weapon after 40) How to actually get enough protein without losing your mind Why “toning” is out—and muscle is in How to use EAAs strategically around training to build and preserve lean mass Why She loves Kion EEAs Key Takeaways: Protein is essential, but not for the reason you think—it's not just for muscle, it's for everything: your brain, immune system, hormones, mood, and metabolism. Most women are dramatically under-eating protein. 40–60g a day is not enough if you're training, aging, or want to change your body composition. Essential Amino Acids (EAAs) are a powerful tool to close the gap—especially when timed before training or during travel. You can't out-train a protein deficiency. If your training isn't landing, it might be a fuel problem. Strength is non-negotiable after 40. It's the gateway to power, energy, and the body you want. Power Quotes: “It finally looked like I was working as hard in the gym as I actually was.” “You don't just need protein for muscle—you need it to keep your brain, gut, immune system, and entire body running.” “Your body's going to activate protein synthesis one way or another—if you don't feed it, it'll steal it from your muscle.” “Tracking gives you awareness. Strategy gives you power. But flexibility makes it sustainable.” “If you want to be strong, vibrant, and powerful in your 40s—you have to train differently. And you have to fuel differently.” Connect with Liz: Website: https://www.lizplosser.com Instagram: https://www.instagram.com/lizplosser?igsh=MWQ4ZmdzMWswaWZyZg== Substack: https://lizplosser.substack.com To save 20% on Kion EAAS, go to getkion.com/warrior Connect with Amy:

Dr. Nicholas Fabiano is a psychiatry resident and researcher exploring the powerful role of exercise, nutrition, and supplements like creatine in the treatment and prevention of mental illness.15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavereWatch my new documentary Little Empty Boxes - http://littleemptyboxes.comThis episode is proudly sponsored by:JustThrive makes high quality probiotics with mental health in mind. Get 20% your first 90 day bottle when you go to ⁠JustThriveHealth.com⁠ and use code GENIUSLIFE at checkout!Kion makes one of my absolute favorite whey isolate protein powders, EAAs, and also a go-to source of creatine. Save 20% by going to http://getkion.com/geniuslife.Shopify makes it easy to accept payments, manage orders, and build relationships with customers (cha-ching!). Get everything you need to sell in person and online at http://shopify.com/genius and get a one-dollar-per-month trial period!Manukora makes delicious, creamy, glyphosate-free Manuka honey that's rich in MGO. Head to http://manukora.com/genius for $25 off a starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!Momentous is a new supplement brand that holds its products to rigorous quality and purity standards set by the NFL and NBA. I use their creatine and protein regularly. Head to livemomentous.com/genius or use code GENIUS for 35% off your first subscription.

In this episode of the Becker's Healthcare Podcast, Brian Zimmerman is joined by Rob Guthrie, CEO of ENFRA (formerly Bernhard), and Brandon Siebold, SVP & Treasurer at Adventist Health, to explore how Energy-as-a-Service (EaaS) is helping hospitals modernize infrastructure without taking on additional financial risk. The conversation covers ENFRA's rebranded mission, the financial and operational impact of EaaS partnerships, and real-world results from Adventist Health's system-wide energy transformation. Tune in to hear how CFOs and healthcare executives can align energy strategy with long-term sustainability, resilience, and capital efficiency.This episode is sponsored by ENFRA.

Dr. Fiona Lovely is a longevity, health and wellness expert with specialties in menopause medicine, functional neurology, and functional medicine. She is speaking to the topics of women's health around perimenopause and menopause. In this week's episode, Dr. Fiona Lovely sits down with Angelo Keely, nutrition and protein optimization enthusiast.  Together, they dive into the powerful, science-backed role of protein and amino acids in supporting women's health—especially in midlife and beyond. Angelo unpacks why protein needs actually increase with age, particularly for women going through menopause. From fighting muscle loss (sarcopenia) to supporting bone health, metabolism, and mood, getting enough high-quality protein is essential—but often overlooked. You'll learn smart strategies to meet your protein goals without overeating, the key differences between protein powders and essential amino acids (EAAs), and how targeted supplements like creatine and EAAs can dramatically boost muscle and cognitive health—even without intense workouts. They also address the risks of rapid weight loss with GLP-1 medications (like Ozempic or Zepbound), and how pairing these with resistance training and amino acid support can help preserve lean mass and vitality. Topics We Cover in This Episode: Why women over 40 need more protein, not less How sarcopenia sneaks in—and how to stop it High-protein food tips: egg whites, Greek yogurt, lean meats & more EAAs vs. protein powder: what your body really absorbs NASA studies, amino acids & maintaining muscle without exercise Creatine for women: not just for gym bros GLP-1s & supporting strong muscles when taking it Simple, sustainable tips for strong, energized aging You can find more about Angelo and KION and about the Aminos product we speak about in this epsiode by visiting getkion.com/lovely (and there is a 20% off code - LOVELY) “Breathe. Be patient. Trust the process.” – Angelo Keely

We're unpacking the complexities of protein supplements, specifically essential amino acids, branched-chain amino acids, and collagen. You'll gain insights into how these supplements compare to whole food sources and whether they're truly necessary for muscle growth and overall health. After you listen, you'll understand the importance of meeting your protein needs through diet rather than relying on supplements.

Ein Thema, 30 Fragen: Eher zufällig ist uns ein neues hochverdichtetes Format passiert, uns gefällt's, Ihnen hoffentlich auch. Am Start steht Protein, es geht um EAAs, Arginin, Fasten, GABA, Glycin (sublingual!), grüne Gase, Stress und vieles mehr. Wer das Angebot von Prolon ausprobieren möchte, geht hierher. Speziell für Hörerinnen und Hörer der Biohacking-Praxis: Auf alle Prolon-Produkte gibt es mit dem Code „breitfeld25“ satte 25% Rabatt. Gentests von Permedio: Zu allen speziellen Rabatt-Paketen für Hörerinnen und Hörer der Biohacking Praxis mit allen Rabatt-Codes geht es hier. Besonders interessant für Biohacker: 1) das um 239 Euro reduzierte Kombi-Paket aus Pharmakogenetik und Polygenetischen Risikofaktoren (Rabatt-Code "Biohacking4" im Checkout reduziert den Kombi-Preis von 778 Euro auf 539 Euro) 2) der Pharmakogenetik-Test um 370 statt 389 Euro (Rabattcode Biohacking2). Wieso Stefan zum Beispiel gar nicht so wahnsinnig viel Protein essen sollte? Das haben wir in der ersten unserer Folgen mit Genetik-Experte Stefan Wöhrer besprochen. Nachzuhören hier.   Essenzielle Aminosäuren von Mitocare gibt's hier. Und mit dem Code V40018 gibt es außerdem Rabatt. Leucin, das der Andreas Breitfeld einnimmt, wenn er das Gefühl kriegt, an einen Kartoffelsack zu erinnern, gibt es zum Beispiel hier. Kasein ohne Zusatzstoffe gibt es hier.   Whey ohne Zusatzstoffe gibt es hier. Tryptophan gibt es hier. Tyrosin gibt es hier. Laborgeprüftes, in Deutschland hergestelltes GABA gibt es hier.   Ordentliches Glutamin gibt's hier. Arginin gibt es hier. Das Thema Protein und Fasten hatten wir in der Folge mit Bastian Mayerhofer, als es ums Scheinfasten nach Valter Longo ging. Zur Folge geht es hier.   Speziell für Hörerinnen und Hörer der Biohacking-Praxis: Auf alle Prolon-Produkte gibt es auf https://prolon-fasten.com/ mit dem Code „breitfeld25“ satte 25% Rabatt.   Gutes Kollagen gibt es hier.   Glycin (vor dem Schlaf wirklich auch mal sublingual ausprobieren!) gibt's hier. N-Acetyl-Cystein gibt es hier.   Die erwähnte Folge mit Stefans CGM-Ergebnissen, die gezeigt haben, wie sehr Stress den Blutzucker beeinflusst, ist hier nachzuhören.   Weil Andreas Breitfeld und Stefan Wagner so häufig gefragt werden, welche Produkte sie selbst verwenden, haben sie gemeinsam mit Julia Tulipan diese Seite eingerichtet, auf der sie ihre persönlichen Lieblingsprodukte (und aktuelle Rabattcodes) sammeln. Das Buch „Ab jetzt Biohacking“ von Andreas Breitfeld und Stefan Wagner ist beim Ecowing-Verlag erschienen. Bestellen kann man es zum Beispiel hier.   Das Buch „Viel Erfolg beim Misserfolg“ ist der Biohacking-Business-Ratgeber von Stefan Wagner, erschienen im Seifert Verlag, erhältlich hier.   Zur Website von Andreas Breitfeld geht es hier. Wie Andreas Breitfeld und Stefan Wagner einander kennen gelernt haben? Stefan hat über Andreas ein Porträt für The Red Bulletin verfasst. Nachzulesen ist das hier.   Andreas Breitfeld und Stefan Wagner haben gemeinsam für The Red Bulletin INNOVATOR ein Biohacking-Spezialheft verfasst. Das ist hier zu finden.   Stefan Wagners Biohacking-Kolumne für „carpe diem“ ist hier nachzulesen.

Today, Lisa G. is diving deep into the science of aging, longevity, and muscle health with a true pioneer—Dr. Robert Wolfe, Co-founder and Lead Scientist at The Amino Co. A former Harvard professor, Director of the Center for Translational Research in Aging and Longevity, and one of the most cited researchers in the field, Dr. Wolfe has published over 500 studies funded by NASA, the NIH, the Department of Defense, and even the Olympic Committee.

Say goodbye to the energy rollercoaster of sugary sports drinks. Liezel van der Westhuizen, fitness presenter, endurance athlete, and mental fitness coach, takes a closer look at A+Salt—a cutting-edge hydration formula crafted in South Africa by Jess Mouneimne, founder of Primal Wellness. This isn’t just another electrolyte mix—it’s a clean performance enhancer packed with magnesium, potassium, EAAs, and glycine to power up mental clarity, muscle recovery, sleep quality, and gut health.See omnystudio.com/listener for privacy information.

Discover how essential amino acids could be the missing link in your midlife wellness journey. Join us as former Women's Health Editor-in-Chief Liz Plosser reveals the surprising supplement that transformed her strength, energy, and recovery after 40. You'll learn exactly how supplements like EAAs and creatine work as protein building blocks to maintain muscle, boost energy and recovery, and help you age powerfully. Hear Liz's personal journey from injury recovery to how her new protein and supplement routine changed her body composition and helped her achieve a 260-pound deadlift PR. Whether you're a fitness enthusiast or just getting started, whether you prefer strength training or yoga, this episode delivers practical nutrition wisdom and a special listener discount to help you feel stronger and more energetic tomorrow than you do today. SPECIAL KION CODE: Visit getkion.com/age for 20% off SHOW NOTES + TRANSCRIPT acertainagepod.com FOLLOW A CERTAIN AGE: Instagram Facebook LinkedIn GET INBOX INSPO: Sign up for our newsletter AGE BOLDLY We share new episodes, giveaways, links we love, and midlife resources Learn more about your ad choices. Visit megaphone.fm/adchoices

You asked, so I'm answering girl—how the hell do we fuel properly for sprinting? There's a lot of noise out there. Some say “sprints are short, so you don't need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you'll know that's not true. In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I'm talking about real strategy—not theory—what I eat, when I eat it, and why. I'll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer. Key Takeaways: What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic) Why creatine and carbohydrates are essential for short, explosive efforts What to eat before, during, and after a sprint session for peak performance The difference between fuelling for general training vs sprint-specific sessions How under-fuelling kills your power output and stalls your progress A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy Why most women aren't actually sprinting hard enough to need advanced fuelling—but how to work up to it How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That's your body under-fueled.” “It's not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.” “You don't earn power with discipline. You earn it with precision—and food is part of that precision.” “Most women aren't sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.” “Science is great—but experience is better. I've spent the last year testing this on my own body. Here's what works.” Studies, Research & Protocols Mentioned Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women's Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877.

What is Energy-as-a-Service?Most current energy technologies burn fossil fuels and emit carbon dioxide, which contributes to global warming.  Adopting low and zero-carbon technologies is one way to reduce emissions, but barriers such as high upfront and maintenance costs have impeded the adoption of these technologies.  Energy as a Service (EaaS) is a pay-for-performance model in which customers benefit from sustainable-energy solutions without having to pay for energy efficiency upgrades or own the equipment. Under these arrangements, the EaaS provider provides the customer with an energy service, such as lighting, cooling, or heating, in exchange for a recurring fee.  There are parallels in other industries like the software industry, where a key business function or an asset is outsourced to a third party who then takes over the operation of that asset. EaaS providers typically handle the installation, maintenance, and operation of energy systems. By leveraging advanced technologies and data analytics, EaaS aims to enhance energy efficiency, reduce costs, and support sustainability goals, helping businesses improve their energy performance without significant upfront investment.Benefits of the Energy-as-a-Service ModelBy shifting from a traditional ownership model to a service-based approach, customers can avoid the high initial costs associated with purchasing and installing energy infrastructure. Instead, they pay for the energy services provided, often through a subscription or pay-as-you-go arrangement.  EaaS providers typically take on the responsibility for the installation, maintenance, and operation of the energy systems, allowing customers to focus on their core business activities without worrying about energy management. EaaS can also support sustainability goals by facilitating the adoption of renewable energy sources and other low-carbon technologies. Providers can tailor energy solutions to meet specific environmental objectives, helping businesses reduce their carbon footprint and comply with regulatory requirements. Furthermore, EaaS models often incorporate advanced technologies and data analytics, enabling more information about and control over energy consumption, which results in better demand management and reduced energy waste.The EaaS model also offers flexibility and scalability. As energy needs change over time, customers can easily adjust their energy services without the need for significant reinvestment or restructuring. This adaptability is particularly valuable in a rapidly evolving energy landscape, with frequent technological advancements and policy changes.Barriers to Adoption of the Energy-as-a-Service ModelOur guest notes that energy efficiency and sustainable energy projects have been undervalued and not prioritized in the past. While many companies see energy efficiency and sustainable energy projects as the right thing to do, there are often other items that rise to the top of the to-do list. In addition, businesses and individuals may be unfamiliar with the EaaS concept, leading to hesitation in adopting this model.  Projects can take significant time to plan and install, which can also serve as a barrier.  To date, the EaaS model has been geared towards primarily larger business and commercial customers that are consuming a higher amount of energy, rather than residences and smaller businesses.   However, utility companies and governments sometimes offer energy audits and incentives for adopting energy-efficient equipment, and new companies may eventually serve this market.About our guestBob Hinkle is the founder and Executive Chairman of Metrus Energy. He created the Efficiency Services Agreement that the company has utilized to finance large-scale efficiency retrofit projects. Previously, Bob was vice president of energy efficiency (EE) at MMA Renewable Ventures where he directed the company's overall energy efficiency financing business and investment opportunities.Further ReadingWhat Is Efficiency-As-A-Service?How to finance the world's growing cooling needs? Blended public-private funding solutions.How Cooling as a Service is set to revolutionise the cooling industryMetrus EnergyFor a transcript, please visit https://climatebreak.org/energy-as-a-service-with-bob-hinkle/.

If protein powders leave you bloated, sluggish, or not seeing the muscle growth you want, you're not alone. The secret to building lean muscle and strength might lie in amino acids!In this episode of Accelerated Health with Sara Banta, I discuss:•  Why protein powders could be sabotaging your muscle gains.•  How amino acid supplements can accelerate muscle recovery and fat burning.•  The powerful difference between EAAs and BCAAs—and why you need them both!Ready to transform your body and crush your fitness goals? Watch this insightful episode and discover the health benefits of Accelerated AMINOS™ and why it might be the game-changing supplement you've been missing for faster muscle gains!!Supplements Featured In This Episode:• Accelerated AMINOS™ https://www.acceleratedhealthproducts.com/products/accelerated-aminosNot sure what food to eat and avoid? This guide is for you.⬇️

Welcome to the Mind Muscle Connection podcast!Today I will be answering questions from my Instagram audience. Every Monday, I do a Q and A and my answers will be based on science so you can build a leaner, stronger, and confident self!Topics:If I'm in maintenance and hitting 20 to 25k steps a day, is cardio still needed?Pros and Cons of Creatine for Health and WellnessWhen are EAAs Beneficial?Follow me on Instagram for more information and education:  @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It's our 300th episode, so we're doing an epic Q&A!Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I'm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a Spartan phalanx.From Instagram physique realities to whether cardio kills gains, these answers (as always) bring you evidence-based advice that works in the real world.Main Takeaways:Creatine has benefits beyond liftingNatural physiques with visible abs are achievable even after 40Progressive overload is essential for gains but can be achieved through multiple methodsSpot reduction of fat is largely a myth, but spot enhancement is very real and effectiveThe "eat clean or die" could be holding you back...and tons more!Timestamps:0:00 - Celebrating 300 episodes (wow!) 5:30 - Supplement questions (creatine, caffeine, EAAs) 12:47 - Training questions (bands vs. free weights, range of motion, overtraining) 23:24 - Nutrition and body composition (Instagram physiques, carbs, dessert cravings) 41:25 - Mindset and biggest fitness myths (training and nutrition) Support the show

Angelo Keely is the co-founder and CEO of Kion, a supplement company focused on science-backed products for performance, recovery, and longevity.15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavereWatch my new documentary Little Empty Boxes - http://littleemptyboxes.comThis episode is proudly sponsored by:Kion makes one of my absolute favorite whey isolate protein powders and also a go-to source of creatine. Save 20% by going to http://getkion.com/geniuslife.AG1 is my favorite multivitamin. Enjoy a free 1 year supply of vitamin D and 5 free AG1 travel packs with your first purchase. All you have to do is visit drinkag1.com/GENIUS.ARMRA Colostrum protects, rebuilds, and strengthens your body's barriers for defense against everyday threats and enhanced vitality. TryARMRA.com/genius and use code GENIUS to get 15% off of your first order.BiOptimizers makes a magnesium mega-supplement containing 7 forms of magnesium. They also make great digestive support aids. Head to ⁠bioptimizers.com/genius⁠ and use code GENIUS10 for 10% off.

There's a lot of confusion about what truly breaks a fast, especially when it comes to amino acid supplements.     While many companies claim that EAAs and BCAAs won't break a fast because they don't spike blood sugar, that's only part of the picture.     So on today's episode, I'll share 3 ways these supplements do impact fasting—and 1 way they don't.     Join me for Cabral Concept 3316 as we break down the myths and uncover the truth about amino acids and fasting. Enjoy the show, and let me know your thoughts!                                                                                                                           - - - For Everything Mentioned In Today's Show: StephenCabral.com/3316 - - - 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!  

In this episode we're diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health's interest. In case you've slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It's a long hike or two walks to be sure. But in it you'll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections. Much of what you've been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven't heard about protein is also keeping you from optimal health. The only way to know for sure how you're affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels. Get the protein support you need with Flipping Fifty's protein powders. Plus, use promo code ‘byebye' to save 15% on items still in stock. Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance. Key Guidelines on Protein Recommendations for Women: Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals. Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect. Daily Protein Intake: For muscle building and maintenance: 1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d) Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg. For improved body composition (in resistance-trained individuals): 3.0 g/kg/day may help reduce fat mass. Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg. Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal. Leucine Content: Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs). Leucine content in proteins: Pea protein: 1.7 g Hydrolyzed beef (Paleo): 2–3 g High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Protein Distribution and Timing: Ideally, protein intake is evenly distributed every 3–4 hours throughout the day. However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown Animal vs. Plant Proteins: Animal proteins provide all EAAs at high levels. Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products. Carbohydrate and Protein Recommendations for Women Endurance Athletes: Ensure adequate carbohydrate intake to enhance performance. Adding protein can reduce muscle damage and aid recovery. Pre & Post Menopausal Women: Protein Timing: Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance. Carbohydrate Needs: Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low: Women: ~30–35 calories per kg of fat-free mass (FFM). Men: ~15 calories per kg FFM. Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day. Risks of Low Carbohydrate Intake: Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass. Your Go-To Action Plan on Protein Recommendations for Women in Midlife Assess Current Intake: Track total calories and protein. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle). Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss. Protein Strategy for Postmenopausal Women: Aim for 1 g protein per lb of body weight. Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise. Track Results: Regularly evaluate the impact on body composition and overall health. Resources: Flipping50 Membership: https://www.flippingfifty.com/cafe Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: Why HIIT May Be Failing You (and SIT) https://www.flippingfifty.com/hiit-may-be-failing-you How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/getting-wrong-after-40 12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause References: Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. https://doi.org/10.1080/17461391.2021.1915391 Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. https://doi.org/10.1186/s12970-017-0177-8 Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830.https://doi.org/10.1186/1550-2783-7-4 Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. https://doi.org/10.1186/1475-2891-13-97

There's a lot of confusion about what truly breaks a fast, especially when it comes to amino acid supplements.     While many companies claim that EAAs and BCAAs won't break a fast because they don't spike blood sugar, that's only part of the picture.     So on today's episode, I'll share 3 ways these supplements do impact fasting—and 1 way they don't.     Join me for Cabral Concept 3316 as we break down the myths and uncover the truth about amino acids and fasting. Enjoy the show, and let me know your thoughts!                                                                                                                           - - - For Everything Mentioned In Today's Show: StephenCabral.com/3316 - - - 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!  

Are we on the verge of a health revolution? Nick Urban & Zach from Vitality St. Pete break down the latest breakthroughs in bioenhancement, from cutting-edge peptides like GHK-Cu to precision diagnostics like full-body MRIs. This episode covers powerful tools for addiction recovery, disease prevention, & optimizing longevity including NAD therapy, float tanks, & hyperbaric oxygen therapy. Explore all this & more in today's episode on "Inside the World of Bioenhancement" Meet our guest Zack Loewenstein is a biohacker & lifestyle optimization expert specializing in injury recovery, immunity enhancement, & longevity. Since 2014, he has helped clients ranging from pro athletes & CEOs to celebrities & grandparents achieve total-body optimization. With expertise in muscle building, fat loss, nootropics, peptides, & advanced health technologies, he has spent the past five years guiding individuals toward peak performance & lasting wellness Thank you to our partners Outliyr Biohacker's Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear Ultimate Health Optimization Deals: a roundup article of all the best current deals on technology, supplements, systems and more Gain mental clarity, energy, motivation, and focus with the FREE Outliyr Nootropics Mini-Course The simple, guided, and actionable Outliyr Longevity Challenge helps you unlock your longevity potential, slow biological aging, and maximize your healthspan Key takeaways Biohacking combines modern tech with ancient wisdom to boost health, paving the way for enhanced vitality & longevity Peptides support cellular health, offering pathways to energy boost, cognitive enhancement, & physical recovery Peptides like GHK-Cu and MOTS-c are revolutionizing personal health. They can help with everything from boosting skin health to ramping up energy & improving mitochondrial function Advanced diagnostic tools, like full-body MRIs & DNA methylation tests, are game-changers. They can detect possible health issues decades in advance, giving you the chance to address them early Regular blood work and full body MRIs provide critical health insights, tailoring personal health journeys Stress affects body and mind profoundly. Techniques like float tanks & magnesium can alleviate stress and promote relaxation Genetic insights help tailor supplements, avoiding a blanket approach and optimizing personal health benefits Elevated liver enzymes are a warning sign. Regular health checks are vital to catch early issues Episode Highlights 3:35 How to effectively detect diseases early 24:37 Peptides for healing & recovery 29:41 Importance of rest & essential amino acids 1:06:49 Genetic testing & personalized medicine Links Watch it on YouTube: https://youtu.be/A56xR6onhtQ  Full episode show notes: mindbodypeak.com/196 Connect with Nick on social media Instagram Twitter YouTube LinkedIn Easy ways to support Subscribe Leave an Apple Podcast review Suggest a guest Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you! Be an Outliyr, Nick

Today, I am blessed to welcome Angelo Keely from Kion, a health supplement company, to discuss the crucial role of protein and essential amino acids (EAAs) in maintaining health, especially for those on ketogenic or carnivore diets. They explore how EAAs support muscle maintenance, energy production, and overall well-being. Angelo highlights the benefits of creatine for cognitive function and muscle mass, emphasizing its growing popularity as a longevity supplement. The episode provides practical advice on incorporating EAAs and creatine into daily routines to enhance metabolic health and physical performance.

Most commonly the challenge is gaining lean muscle. Doing all the things but can't seem to gain muscle? Then tune in and go through this like a check list of 12 strength training mistakes in menopause that could be the reason. It just takes one. But if there are multiple, it's compounded and in this case, not interest but penalty! Join us at Metabolism Makeover 2.0 to support your journey avoiding the 12 strength training mistakes in menopause. Overworking Small Muscle Groups [00:02:20] You need fewer of these small muscle group-focused exercises in your routine if you prioritize the major muscles like chest (pectoralis) and back (trapezius and Latissimus Dorsi). If the secondary (biceps and triceps) muscles are going to get a workout most of the time, these will rob you of time and energy that is better spent on major muscles if you aren't getting in the adequate volume there. Skipping the Warmup [00:06:40] Nearly a decade ago, I began sharing the fact that if you skip the warmup, you also miss an opportunity to increase total energy expenditure during a workout. It's not only about injury prevention. There's an increased blood circulation, improved energy expenditure, mobility and you can work closer to your capacity. If fitness and longevity are truly goals, “exercising” is not the same as working at your capacity and safely, sanely raising the roof on your fitness level so that age doesn't automatically result in slowing down or gaining weight. Not Resting Between Sets Long Enough Before [00:13:10] Rapidly moving from one exercise to the next, was yesterday. The “metabolic conditioning workouts” are a nice anomaly, a change in pace. Rest between sets of strength training. Reach complete muscle fatigue or within 2 reps of it. If you do HIIT, separate the sessions so you get the best benefit from it and from strength. If you are not getting stronger, not increasing muscle, and these are your goals (in order, perhaps to improve body fat % ultimately), it's a “how” you're doing it problem. Plan Your Routine to Avoid 12 Strength Training Mistakes in Menopause No Organized Plan [00:17:30] You either default to using what's available at the gym or doing the same exercises in the same sequence every time. If you're not careful you won't change the stimulus (by changing the sequence and sets/rep combination) and may also not be getting enough sets per muscle group in each week. It doesn't mean that all sets for a muscle group must be all the same exercise. A super set of 6 different exercises for the triceps works. The next workout you may just do 3 and you're still covered… if you planned it that way. Not Sleeping Enough or Not Changing the Workout When You Don't Sleep [00:20:50] The sleep you get will determine the benefit you get from exercise. If you don't prioritize, your workouts will suffer too. You're also at risk for injury, not only because your body isn't fully doing the repair job or releasing testosterone and growth hormone in deep cycles of sleep as it should, but because coordination suffers. Treating Soreness or Worn Out an Indication of “Good Workout” [00:22:40] When you work muscles, it's normal to feel sore, even if you're extremely fit. Some muscles like quads and glutes are used to a lot of activity and tend to get sore less often. But there are two genes associated with soreness and you may either be predisposed to be sore or not. It's not a good indication of whether you worked hard enough. If you reached muscle fatigue or came close, you gave the muscle enough stimulus. The first sign of poor recovery was soreness after workouts, the second was reduced performance during workouts. 12 Strength Training Mistakes in Menopause to Avoid and Nurture Your Body Dependence on Supplements and Negating Balanced Whole Food Meals. [00:27:00] If you're all too willing to jump to EAAs, or BCAAs but won't eat regular meals that result in satiety, chances are your lack of micro and macronutrients will catch up with you. “Food first”, then allow supplements to take you the rest of the way. I don't like to “count” calories on a regular basis but a snapshot is very helpful for checking in. Often for knowing when you're eating too little. Taking Too Much Advice (or Too Little From Too Many People) [00:30:20] It often takes even gurus a while to come around. You have to love Vonda Wright and Mary Haver sharing their own menopause journeys. We need more women like them. They're open about not knowing what they didn't know about menopause, as physicians and women. You have at your fingertips access to women who learned the hard way, so you don't have to. Just don't jump in the middle. You need an onramp. Ignoring Nutrition Needs. [00:32:30] The talk is “calorie deficit.” Yet, 80% of women in our community under-eat for their mere existence (resting metabolic rate) and then try to put their foot on the accelerator for exercise causing a bigger caloric deficit. Then they stay there for years, under-fed and under-fueled (processed food, diet food), the metabolism will come to a halt, along, potentially with adrenal and thyroid function. Figure your calorie needs. Use an app to track your actual intake for 3-5 days. 12 Strength Training Mistakes in Menopause That Hinder Your Progress Thinking Small, Skinny, or Numbers That Don't Matter Instead of That Do [00:36:20] Your size and your weight on the scale do not tell the story of your fitness and health. Though they might hint at your likelihood of sarcopenia and osteoporosis, fall and fracture risk. When women focus on weight or size they sacrifice muscle. When they lose muscle, they lose strength, longevity and independence. A woman who has her ideal weight or size is constantly thinking about it and a step away from a fall or fracture. A fracture that results in bedrest, weakness and loss of more muscle. The beginning of the end. Those falls are not devastating just because of the breaks, but because of brain bleeds or other internal damage. Too Heavy to Start [00:38:20] The first 6-8 weeks, and up to 12, of a resistance training program, the benefits are due to the neural connection. That isn't rushed by going heavy. But loads too great for your ligaments, tendons and joints or muscles can cause weakness, undue soreness, and a weak foundation leading to injury. We, in the fitness industry, need to be more careful. We have sometimes lost our way in regard to where to START, and how and at what pace to PROGRESS. You Add Something But Don't Remove Something Else [00:40:30] I've experienced this temptation myself. When I started training for triathlons at 40, I was compelled to figure out how to run even while I was adding biking or swimming to my schedule. I soon realized I was sabotaging the quality of every workout and just putting those “junk miles.” A woman will lose muscle because of the added stress, inability to recover. That's an extreme example, but if you're adding and never subtracting/replacing, you're probably going to experience similar results. References for the 12 Strength Training Mistakes in Menopause: For dropping in the references.. Ideally just the single line link.. Vs long for the podcasts and posts - however if the research is really: within last 10 years, features female subjects.. Then it should be added to the research document. Nothing else should ever be used in our content. #1 Cheng AJ, Jude B, Lanner JT. Intramuscular mechanisms of overtraining. Redox Biol. 2020 Aug;35:101480. doi: 10.1016/j.redox.2020.101480. Epub 2020 Feb 26. PMID: 32179050; PMCID: PMC7284919. #2 Afonso J, Brito J, Abade E, Rendeiro-Pinho G, Baptista I, Figueiredo P, Nakamura FY. Revisiting the 'Whys' and 'Hows' of the Warm-Up: Are We Asking the Right Questions? Sports Med. 2024 Jan;54(1):23-30. doi: 10.1007/s40279-023-01908-y. Epub 2023 Sep 2. PMID: 37658965; PMCID: PMC10798919. #3 https://pubmed.ncbi.nlm.nih.gov/19691365/#:~:text=Conversely%2C some experiments%20have%20a demonstrated,be%20safer%20and%20more%20reliable #4 Hughes SL, Seymour RB, Campbell RT, Whitelaw N, Bazzarre T. Best-practice physical activity programs for older adults: findings from the national impact study. Am J Public Health. 2009 Feb;99(2):362-8. doi: 10.2105/AJPH.2007.131466. Epub 2008 Dec 4. PMID: 19059858; PMCID: PMC2622796 #4 Brickwood KJ, Ahuja KDK, Watson G, O'Brien JA, Williams AD. Effects of Activity Tracker Use With Health Professional Support or Telephone Counseling on Maintenance of Physical Activity and Health Outcomes in Older Adults: Randomized Controlled Trial. JMIR Mhealth Uhealth. 2021 Jan 5;9(1):e18686. doi: 10.2196/18686. PMID: 33399541; PMCID: PMC7815450. #5 https://www.somnologymd.com/2024/09/sleep-womens-health/ #6 Romero-Parra N, Maestre-Cascales C, Marín-Jiménez N, Rael B, Alfaro-Magallanes VM, Cupeiro R, Peinado AB. Exercise-Induced Muscle Damage in Postmenopausal Well-Trained Women. Sports Health. 2021 Nov-Dec;13(6):613-621. doi: 10.1177/19417381211014134. Epub 2021 May 27. PMID: 34039086; PMCID: PMC8558998. #6 https://sheffieldphysiotherapy.co.uk/muscle-soreness-mean-youve-effective-workout/ #7 & #9 Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928. #7 Lentjes MAH. The balance between food and dietary supplements in the general population. Proc Nutr Soc. 2019 Feb;78(1):97-109. doi: 10.1017/S0029665118002525. Epub 2018 Oct 30. PMID: 30375305; PMCID: PMC6366563 #10 Martinez, B.P., Batista, A.K.M.S., Gomes, I.B. et al. Frequency of sarcopenia and associated factors among hospitalized elderly patients. BMC Musculoskelet Disord 16, 108 (2015). https://doi.org/10.1186/s12891-015-0570-x #10 Sakuma, Kunihiro, Yamaguchi, Akihiko, Sarcopenic Obesity and Endocrinal Adaptation with Age, International Journal of Endocrinology, 2013, 204164, 12 pages, 2013. https://doi.org/10.1155/2013/204164 #11 Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. doi: 10.1249/01.mss.0000121945.36635.61. PMID: 15064596 #12 Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep;131:105336. doi: 10.1016/j.psyneuen.2021.105336. Epub 2021 Jun 18. PMID: 34175558. #12 Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064/#:~:text=Early laboratory studies of hot,in our earlier report5. Resources: 5 Day Flip: https://www.flippingfifty.com/5-day-challenge-new/ Lunges: Love 'em or Leave 'em https://www.flippingfifty.com/lunges-muscles-squats-variations-benefits Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/high-or-low-cortisol-in-menopause 8 Strength Training Mistakes Wasting Your Time (fix them): https://www.flippingfifty.com/8-strength-training-mistakes Fit or Fat? Training and Measuring Fitness in Menopause: https://www.flippingfifty.com/measuring-fitness-in-menopause

How long it takes to build 'optimal fitness'Adjusting sessions in 2&5 mile program1:1 coaching updatesBase building durationHow many MPW when also looking to get strongBodyfat % for SOF guys and why not to be fatTraining for the ACFTFasted cardioDoes prior infantry/SOF expereince help in OTC?Pull up improvementSwimming for SFAS prepBCAAs - spoken EAAS (code TERMINATOR_TRAINING)ZONE 2 pace maintenanceIntra workout carb recsExpectations on 2&5 mile as beginnerMy speed work for ultra prepRuck running for SUT prepPrepping for October selection NEW PROGRAMJacked Gazelle 2.0 (hybrid) https://terminatortraining.com/products/jacked-gazelle-2-02 & 5 Mile Run Program https://terminatortraining.com/products/2-mile-and-5-mile-running-programNEW EBOOK: SOF Selection Recovery & Nutrition Guide https://terminatortraining.com/products/ttm-recovery-and-nutrition-guide-for-sof-selection-prepAffiliate links: Cwench Hydration Science blacked Electrolyte Supplements (NSF certified for sport) https://cwenchhydration.com/TERMINATOR_TRAININGSpoken Nutrition: Science backed, NSF certified, highest quality supplements https://spokennutrition.com/ Use code TERMINATOR_TRAININGWebsite:https://terminatortraining.com/articles: https://terminatortraining.com/blogs/ttm-blogsPrograms: https://terminatortraining.com/collections/frontpage2 & 5 Mile Run Program - running improvement w/ lifting to supportKickstart- beginner/garage gym friendlyN       Time Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athlete (powerlifting & endurance)Jacked Gazelle 2.0- Hybrid athlete (hypertrophy, athleticism & endurance)SFAS Prep- Special forces train-upTrainHeroic(bro split +): https://marketplace.trainheroic.com/workout-plan/program/smith-program-1655902471T-850 tactical: https://marketplace.trainheroic.com/workout-plan/team/rebuilt-tacticalFollow me:IG: https://www.instagram.com/terminator_training/

Balancing AMPK and mTOR for Optimal Aging and Performance Episode Summary: In this episode, we dive into the fascinating world of cellular pathways—AMPK and mTOR—and how they influence mitochondrial function, muscle protein synthesis, and the aging process. Discover how to strategically balance these pathways to optimize metabolic health, overcome anabolic resistance, and support muscle maintenance as we age. Learn actionable tips for nutrition, exercise, fasting, and recovery to enhance your body's performance and longevity. What You'll Learn in These Episodes: The role of AMPK in fat oxidation, autophagy, and mitochondrial health. Why mTOR is crucial for muscle protein synthesis and recovery. How to cycle between AMPK and mTOR activation daily and weekly. Nutrition strategies for protein timing, carbohydrate fueling, and fat balance. Recovery practices like fasting, heat exposure, and cold therapy to optimize cellular health. Supplement recommendations to support both pathways. Key Takeaways: AMPK-focused mornings: Fasted low-intensity exercise and nutrient-dense meals for fat oxidation and autophagy. mTOR-focused midday: Strength training and leucine-rich protein for muscle growth and recovery. Weekly cycling: Alternate between AMPK and mTOR-dominant days to maintain balance. Optimize aging by addressing anabolic resistance with protein-rich meals and targeted recovery practices. Resources Mentioned: Supplements: Berberine, resveratrol, leucine-rich protein, EAAs, and creatine. Recovery tools: Cold plunges, sauna, and intermittent fasting. Nutrition insights: High-quality protein sources, carb timing, and omega-3 fats. Who This Episode Is For: This episode is perfect for anyone looking to optimize their body composition, improve mitochondrial function, and thrive as they age—whether you're an athlete, health enthusiast, or just looking to stay strong and resilient. Connect With Us: Website: www.debbiepotts.net Social Media:  Coach Debbie Potts Don't forget to subscribe, leave a review, and share this episode with someone who's passionate about living their best life!

In this masterclass episode, we explore the benefits of creatine, a supplement gaining more and more recognition for its positive effects on muscle health, brain function, and overall well-being. We feature insights from experts who clarify how creatine supports metabolic health, enhances exercise performance, and improves cognitive function, particularly for women in perimenopause and beyond.  Join us as we unpack the science behind creatine and its potential to transform health at every age. Ep. 406 Protein, Creatine, and Training for Menopause and Beyond [00:59:23] Dr. Stacy Sims highlights creatine as one of the key supplements for women, explaining how it supports brain health, muscle performance, and energy metabolism. She advises choosing high-quality creatine like Creapure.  Ep. 340 AMA: Creatine's Impact on Metabolic Health and Wellness [00:01:40] - [00:03:29] Darren Candow explains the distinct roles creatine and essential amino acids (EAAs) play in the body.  [00:10:32] - [00:15:38] There is no evidence in humans to support the notion that taking exogenous creatine will halt its natural production. [00:16:16] - [00:21:14] Creatine supplementation is generally safe and effective with some considerations around hydration and safety concerns for individuals with health conditions like hypertension. [00:23:55] - [00:27:44] High-glycemic carbs or insulin-stimulating proteins help creatine enter muscle cells. [00:39:48] - [00:42:14] Creatine may support bone health in healthy postmenopausal women. [00:42:26]- [00:46:14] Younger individuals need less protein to trigger muscle protein synthesis. Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health [2:46-12:50] [15:31-16:53] [25:58-52:46] [53:58 - 58:55] Dr. Candow highlights the role creatine monohydrate plays in bone health. Creatine enhances anaerobic strength training, supports fat loss, improves cardiovascular health, and boosts endurance exercise. Ep. 306 AMA #5: Best Supplements for Women and Creatine Benefits [00:15:09] - [00:19:51] Creatine is best taken within a feeding window to ensure sufficient protein intake. Research shows that creatine, even at higher doses, does not negatively affect kidney or liver function. Ep. 253 How to Improve Your Brain Health & Performance [57:54] - [1:01:09] Louisa Nicola explains how creatine improves performance. Ep. 263 AMA: How to Unlock Optimal Health [1:02:30] - [1:06:20] Ben Azadi clarifies when to take creatine supplement powder for optimal results. Ep. 302 Protein's Transformative Impact on Muscle and Aging Well [00:44:24] - [00:48:02] Dr. Gabrielle Lyon discusses the importance of measuring skeletal muscle mass using a new method called D3-creatine, which could revolutionize how we assess muscle health. Ep. 288 Best Ways To Improve Your Thyroid Health [1:00:25] - [1:08:33] Dr. Amie Hornaman highlights improving strength, muscle growth, and workout performance without side effects. Creatine also boosts testosterone and growth hormone levels, which can help lower Hashimoto antibodies and increase thyroid function. Ep. 307 Metabolic Health, Muscle, and Strength [00:20:58]- [00:24:25] JJ Virgin highlights how women often fear that creatine will make them gain weight, but she explains that any potential weight gain is just water in the muscles. Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com

Timeline is offering 33% off your order of Mitopure while supplies last. Go to timeline.com/VANESSA33 to save with this special, limited time offer! In this insightful episode of the Optimal Protein Podcast, we sit down with Dr. Robert Wolfe, a leading expert in protein metabolism and nutrition, to explore the science of optimizing protein intake for fat loss, muscle gain, and overall body recomposition. Dr. Wolfe shares his wealth of knowledge from decades of research, discussing how to tailor protein nutrition to achieve your health and fitness goals. We dive into the role of protein in metabolic health, the importance of amino acid quality, and practical strategies to maximize the benefits of protein in your diet. Whether you're an athlete, a fitness enthusiast, or someone looking to enhance their body composition, this episode is packed with actionable insights. Key Topics Discussed: 1. The Science of Protein Metabolism: • How protein is metabolized in the body. • The role of amino acids in muscle protein synthesis (MPS) and recovery. 2. Protein and Fat Loss: • Why protein is essential for fat loss and lean muscle preservation. • The appetite-suppressing effects of protein. 3. Muscle Gain and Body Recomposition: • How to optimize protein timing and distribution for muscle growth. • The impact of essential amino acids (EAAs) on muscle protein synthesis. 4. Practical Protein Strategies: • How much protein you really need based on your goals. • Tips for incorporating high-quality protein into your diet. 5. Emerging Research: • Insights from Dr. Wolfe's studies on protein intake and its effect on aging and metabolic health. Get 20% OFF the Tone LUX Red Light Therapy with the code VANESSA Enjoyed the episode? Make sure to subscribe, leave a review, and share this episode with someone passionate about women's fitness and evidence-based training approaches! Join the Community! Follow Vanessa on instagram to see her meals, recipes, informative posts and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the facebook group for the podcast: https://www.facebook.com/groups/2017506024952802/   About Dr. Robert Wolfe: Dr. Robert Wolfe is a globally recognized researcher in protein metabolism and nutrition. With a prolific career spanning decades, he has authored over 500 peer-reviewed publications and is the recipient of numerous prestigious awards. His groundbreaking research has shaped modern approaches to protein nutrition, especially in the contexts of aging, athletic performance, and body recomposition. This podcast content does not constitute an attempt to practice medicine and does not establish a doctor-patient relationship. Please consult a qualified healthcare provider for medical advice and personal health questions. Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a new diet is suitable for you and to out any conditions and contraindications that may pose risks or are incompatible with a new diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A new diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet. Use of Ketogenic Girl podcasts & videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.  

✨ Ready to transform your health and fitness? Click here to see how we can help: https://andynayloronlinecoaching.com/executivecoachingcallAre daily supplements really necessary, or is it just hype?In this video, Andy takes you behind the scenes of his personal supplement stack, the exact vitamins, minerals, and nutrients he relies on to keep his body performing at peak levels every day.From gut health essentials to pre-workout game-changers, Andy breaks down what works, what doesn't, and why he skips some of the popular supplements like EAAs.Curious to know what fuels a busy CEO? Don't miss this deep dive into Andy's complete supplement routine, designed for anyone serious about health optimization.“I don't really drink any protein shakes. Given that I'm dieting, I prefer to eat my food.” – Andy NaylorIn This Episode:Evening supplementsMorning supplementsSupplements Andy takes before his mealsPre & intra-training supplementsPost-training supplements… and much more!Another brand new episode going at you next week - dropping Wednesdaychat soonAndyConnect with Andy Naylor: InstagramFacebookFacebook GroupLinkedInYouTubeTikTok

Achieving Success with Olivia Atkin Episode 109 "Building Resilience And Achieving Sustainability Through Risk Planning with Erika Andresen"Olivia talks personal and professional achievements with Erika Andresen. Erika is the Founder and CEO of EaaS—Erika as a Service. Erika is a veteran, best-selling author, and business resilience expert. With a decade of experience in disaster management and a background as a US Army JAG Corps major, Erika has advised generals and NATO on critical operations. She now channels her expertise to help businesses navigate risks and ensure continuity. Erika teaches emergency management For UTEP and emergency management for MIT, bringing practical insights from her diverse career. Her innovative EaaS—Erika as a Service—offers unparalleled guidance for businesses aiming to survive and thrive in an unpredictable world.Join Olivia every Tuesday as she brings on top notch guests to talk about how they are Achieving Success! Career Development Book and More at Achieving-success.comStay Connected With Us:Linkedin: https://www.linkedin.com/company/achieving-success-llcInstagram: @_achievingsuccessTwitter: @_achievesuccessFacebook: @Achieving SuccessYou can find Erika Andresen:Website: eaasc.comEmail: info@eaasc.comBecome a supporter of this podcast: https://www.spreaker.com/podcast/achieving-success-with-olivia-atkin--5743662/support.

Angelo Keely is the co-founder and CEO of Kion, an active lifestyle, supplement and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.  Angelo was aware of nutrition at a young age as his parents were in the health food and supplement business. He has been involved in nutrition, fitness, yoga and meditation for over 20 years. Angelo started Kion in his garage. His goal was to build the best possible company for everyone it touches. The conversation with Heather and Angelo covers the importance of protein and amino acids for building muscle while losing weight, healthy aging and just about everything in your body. Kion Aminos are the most important supplement for meeting your daily protein, body composition, and weight loss goals. Essential amino acids (EAA) are more effective than protein powder. It has 8 times more EAA's than whole foods. EAAs are the most practical and scientifically validated for fat loss without muscle loss, improving physical training outcomes and maintaining muscle and functional fitness with aging. In this episode you will find out what is an amino acid and what does it do. How we get them in our diet. Why eating enough of proteins is so important especially for women and what protein sources are better than others. Angelo talks about how amino acids help improve your energy and why Kion Aminos are so good for you. Angelo and Kion are offering our listeners a great deal. You can: VISIT www.GETKION.COM/HARMONY for 20% off your order. SPONSORS: AirDoctor: Head to www.airdoctorpro.com  and use promo code HEATHER to receive UP TO $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3-year warranty on any unit, which is an additional $84 value! OUAI: Get on your OUAI to save for the holiday! Go to www.theouai.com for 15% off sitewide and enter promo code INMYHEART Learn more about your ad choices. Visit megaphone.fm/adchoices

Visit getkion.com/zora to try Kion essential amino acids for 20% off. My favorite is the mango!   Today we meet Angelo Keely to discuss the importance of protein and amino acids for women and longevity. EEAs (Essential Amino Acids) are the most important for building muscle, healthy aging and just about every function in our body.    Angelo is the co-founder and CEO of Kion. He leads the supplement and functional food company Kion, dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.    Visit getkion.com/zora for 20% off all Kion products   Contact Angelo Keely and Kion Instagram: https://www.instagram.com/kion Website: https://getkion.com/zora   Give thanks to our sponsors: Get Primeadine by Oxford Healthspan. 15% discount with code ZORA ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. http://oxfordhealthspan.com/discount/ZORA Get Mitopure by Timeline. 10% discount with code ZORA at timeline.com/zora Try Qualia senolytics. 15% off with code HACKMYAGE at qualialife.com/hackmyage  Visit ⁠⁠http://getkion.com/zora⁠⁠ for 20% off Kion Essential Amino Acids Try OneSkin skincare for with code ZORA at ⁠⁠https://www.oneskin.com Join ⁠⁠⁠Biohacking Menopause⁠⁠⁠ before December 1, 2024 to win one of 3 copies of The Psilocybin Handbook for Women by Jennifer Chesak.   Join the Hack My Age community on: Facebook Page : ⁠⁠⁠⁠⁠@⁠Hack My Age⁠  Facebook Group: ⁠⁠⁠⁠⁠⁠@⁠Biohacking Menopause⁠⁠⁠⁠⁠⁠ ⁠   Instagram: ⁠⁠⁠⁠⁠@⁠HackMyAge⁠  ⁠ Website: ⁠⁠⁠⁠⁠⁠HackMyAge.com⁠    ⁠Biohacking Menopause⁠ Membership Group Email: zora@hackmyage.com This podcast is edited by ⁠⁠⁠⁠⁠jonathanjk@gmail.com   We cover:  What are EAAs and what are they for? How do we typically get amino acids in our diet? Why are certain protein sources better than others? What if you struggle eating the recommended amount of protein? Are EAAs a “luxury"? Can we get EEAs from meat, dairy and other protein sources? How does an EAA supplement compare to BCAAs, whey protein, beef, spirulina, collagen and creatine for hypertrophy? How digestion of protein changes with age and menopause How protein digestion differs from protein utilization What is the right proportion of EAA for the most optimal benefits What to look out for when buying an EAA supplement When is the best time to eat protein and take EAAs supplements? How Zora incorporated EAAs and protein pre and post hip surgery  

In this episode of the BSc Podcast, we unpack the science behind BSc's latest product innovations for peak performance and recovery. First, we explore the benefits of Essential Amino Acids (EAAs) and why BSc expanded into this category, boosting muscle recovery and overall health. We then dive into the new pump supplement, designed to enhance blood flow and endurance during intense workouts, and break down the features of BSc's advanced pre-workout formula for an unparalleled energy and focus boost. Perfect for anyone looking to elevate their fitness journey!   Listen to any of the BSc podcast at  https://bscsupplements.com/blogs/podcast   To be notified when a new podcast goes live, head over to our Spotify, YouTube, SoundCloud or iTunes channel and subscribe. 

Are telecom operators prepared for a future where connectivity is as seamless as it is sophisticated? In this episode, we speak with Emir Aboulhosn, CEO of NetLync, who has been instrumental in transforming how operators deliver mobile services through NetLync's pioneering Entitlements-as-a-Service (EaaS) model.  Emir shares the story behind this innovative platform, which debuted earlier this year and has quickly attracted over 100 operators worldwide. This service enables mobile network operators (MNOs) and mobile virtual network operators (MVNOs) of all sizes to launch essential mobile features within weeks, slashing deployment times from traditional timelines that stretched to a year or more. The conversation explores how NetLync's solution is democratizing access to advanced connectivity features, allowing even smaller operators to compete with larger players. Emir discusses how EaaS is breaking down barriers in an industry traditionally dominated by OEM agreements, making technologies like eSIM Quick Transfer, VoLTE, and WiFi Calling accessible to a wider range of operators. We also look into the upcoming global adoption of eSIM-only smartphones and how NetLync is positioning itself to support this shift, ensuring that operators are prepared to provide the seamless connectivity experiences customers demand. As we unpack the broader implications of EaaS, Emir dives into NetLync's self-onboarding, developer-focused approach and how this method is simplifying integration while setting a new standard for customer experience. What does the future hold for telecom operators as eSIM technology becomes the norm and entitlements technology continues to expand? Tune in as Emir provides insights into NetLync's vision for connectivity's next frontier and shares valuable takeaways for an industry poised for transformation. How do you see this impacting the telecom landscape, and are operators truly ready for what's next? Let us know your thoughts.

In this Iron Culture/Sports Nutrition Association/Sigma Nutrition Radio crossover episode, host Eric Trexler is joined by co-host Danny Lennon and guest Dr. Shawn Arent. Dr. Arent is a professor and department chair at the University of South Carolina with a wealth of knowledge and research experience pertaining to nutritional strategies and supplements purported to support brain health and function. In this meeting of the minds, Eric, Danny, and Dr. Arent discuss the brain-related effects of carbohydrate, amino acids, caffeine (and caffeine-related substances), theanine, nicotine, fish oil, creatine, and much more. If you're interested in preserving the health and function of your brain, listening to this episode is certainly a smart decision. 00:00 Introduction to another crossover episode and Dr Shawn Arent 03:20 Defining cognitive performance and function 07:48 The acute effects of carbohydrates and caffeine on fatigue 13:01 Carbohydrate mouth rinsing and glycogen depletion (and are bodybuilders athletes?) 26:15 The (non-linear) glycogen utilisation response to exercise 29:53 The role of protein (EAAs and BCAAs) on cognitive function  Daivs 1999 Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running https://pubmed.ncbi.nlm.nih.gov/10452228  36:06 Caffeine dose-response relationship on cognition 40:50 Caffeine timing and dosing strategies 51:38 Optimisation and thinking outside the box to minimise the effects of caffeine on sleep 55:18 Other (interesting) supplements with less evidence 1:01:28 Nicotine and sports culture 1:08:52 Supplementation for brain health and recommendations/protocols for TBIs 1:21:22 Closing out with some final take homes

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It's time to dive deep into the world of essential amino acids – because trust me, there's no better way to tackle fat loss while preserving that precious lean muscle than harnessing these powerhouses. I brought in Angelo Keely, from Kion Aminos, to break down the science, shatter some myths, and give you the lowdown on how EAAs can completely revolutionize your metabolic health. This isn't just about chowing down on more protein – it's about strategically using the right tools to boost muscle protein synthesis, curb appetite, and nail your fitness goals, especially when life's busy schedule leaves you hanging. We're talking about more than just gym gains here. Whether you're navigating perimenopause, dealing with GLP-1 medications, or just looking to upscale your health game, this episode is packed with actionable tips from EAAs to smarter protein choices. Angelo and I sift through the nitty-gritty, from why muscle absorbs 80% of your sugar intake to how effective EAAs can extend your fasting windows without muscle loss. And, while I've found my groove with products like Kion, you'll get the scoop on avoiding unnecessary additives and picking supplements backed by genuine research. So, take your scoop of aminos acids, prep your resistance bands, and join us in this amino acid deep dive! Take advantage of Kion's 20% off discount for Dr. Amie's listeners: https://getkion.com/thyroid Shop ALL of Dr. Amie's Fixxr® Supplements: betterlifedoctor.com LET'S GET YOUR LIFE BACK...Connect with Dr. Amie Hornaman Book a free application call: https://dramiehornaman.com/pages/book-a-call FREE DOWNLOADS… What Are the Optimal Lab Ranges? What Steps Can I Take? Don't know where to start...don't know which labs are useful? And what to do when you get your results? “How To” Guide For Supplements Here's your Fixxr® supplement timeline and guide. Fix Your Thyroid and Adrenals To Fix Your Life Check your symptoms of hypothyroidism and know OPTIMAL thyroid lab values. Learn why you are being told you're “NORMAL” by your doctor. Can Supplements Help with Hypothyroidism? Grab this thorough guide to help you select the most advantageous supplements that will best suit your health circumstances. RATE, REVIEW AND FOLLOW ON APPLE PODCASTS Show your love for Amie and The Thyroid Fixer Podcast! If you're enjoying our journey together, I'd be thrilled if you could take a moment to rate and review the show on Apple Podcasts. Your support helps me reach and help more people just like you, guiding them towards their optimal selves! Just click HERE, scroll all the way down, give us those 5 stars, and share what you enjoy about my episodes in a review. Haven't subscribed yet? Make sure to follow The Thyroid Fixer Podcast to catch all the new episodes that come out every week. Follow HERE and never miss out on a moment of the journey! CONNECT WITH ME ON SOCIAL MEDIA: Join my exclusive Facebook Group, Dr. Amie…The Thyroid Fixer®...Love Your Mirror, for a Community of HOPE and Support in your thyroid journey. https://www.facebook.com/groups/dramie/ Like me on Facebook: Amie Hornaman Nutrition and Functional Medicine Subscribe on Youtube: Dr. Amie Hornaman Follow me on Instagram: @dramiehornaman

#474: Today we're giving new life to Liz's interview with Erin Holt on the Funk'tional Nutrition Podcast! In her appearance on the FNP, Liz dived into metabolism and how it pertains to women, specifically those 35+. We talk protein requirements (and the confusion around it!), how to support your body to be as metabolically healthy as possible (hello, EAAs

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The Truth About Essential Amino Acids with Angelo Keely Coming back to his roots. Angelo's background, personal story, and how he got involved with Kion. (1:37) Breaking down the role and importance of essential amino acids (EAAs). (9:39) The fundamental importance of building and maintaining lean muscle as we age. (13:05) The nuance in daily protein intake. (16:53) What leads to protein muscle synthesis? (20:37) What is the most anabolic whole source of protein? (27:56) Is a high protein diet less important in a bulk than it is in a cut? (28:30) How much does the intensity of your training dictate this? (30:56) Why supplement with essential amino acids over taking protein powder? (34:57) Questioning the validity of these studies. (44:20) The value of protein for someone who is injured or hurt. (51:19) The best time to take EAAs. (58:24) The difference between BCAAs and EAAs. (1:04:04) Sharing in a fair context. (1:10:30) Related Links/Products Mentioned Get 20% off Kion at getkion.com/mindpump Visit NASM for an exclusive offer for Mind Pump listeners! 50% off PES (Performance Enhancement Specialization) ** Code MPMPES at checkout ** September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** Increased Protein Intake in Military Special Operations International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance Resistance training and timed essential amino acids protect against the loss of muscle mass and strength during 28 days of bed rest and energy deficit Daily Consumption of a Specially Formulated Essential Amino Acid-Based Dietary Supplement Improves Physical Performance in Older Adults With Low Physical Functioning Nutritional interventions during bed rest and spaceflight: prevention of muscle mass and strength loss, bone resorption, glucose intolerance, and cardiovascular problems Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Kion (@kion) Instagram Layne Norton, Ph.D. (@biolayne) Instagram  

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When it comes to protein consumption in menopause, there are several things to consider. Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it's true. What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician. Let's back pedal to what is “high protein.” It's very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That's a large range. So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that's 62 grams of protein. If you ate 35% of your diet from protein, you'd consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That's nuts! RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that. Protein Consumption in Menopause The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this. It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein. Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved. According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories. This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day. Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight. A 130 lb individual = 60 kg 2g per kg = 120g protein 3.5g/kg = 210g protein Varied Protein Consumption Recommendations Exist The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny." From Stanford Lifestyle Medicine Longevity: For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout. Due to anabolic resistance, which increases as we age, it's recommended to increase protein intake per meal to roughly 30 – 35 grams. For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day. Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated with the preservation of lean body mass over three years in older adults. In dieting older adults (eating significantly below adequate caloric intake need) the loss of muscle percent was much greater in studies than in those adults consuming twice the recommended daily amount. Subjects with the highest protein intake had 40% less muscle loss than those with lowest protein intake. Muscle Mass, Body Composition and Protein Consumption in Menopause When the energy content of the protein source is accounted for, the caloric intake needed to meet the EAA requirements from plant sources of protein is considerably higher than the caloric intake from animal sources of protein. This is important to consider since obesity, especially with aging, is a major public health concern. Obesity is the most predominant factor limiting mobility in the elderly For anabolic response maximal anabolic response is ~35 g/meal For older adults it is 2x that of younger adults The amount of total intake (with at least 35 g per meal) but not the pattern of intake matters most. So, you could do a large protein intake at breakfast and dinner and moderate at lunch during the day. Or you could do a simple shake pre-workout followed by a high protein meal post workout and 2 additional meals For synthesis: 35g + at meals Weight training (with adequate rest between sessions) Movement/physical activity Sleep Optimal stress levels After just 5 days of bedrest older adults have reduced sensitivity to EAAs and greater muscle breakdown compared to young adults. Any illness or injury resulting in decreased muscle function, to be followed by decreased lean muscle mass and strength. There is a significant reduced effect of EAA synthesis with age. To maximize muscle protein accretion with resistance exercise, daily protein intakes should be approximately .7-1g per lb body weight and 35g or more per meal. To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. The human body is capable of digesting large quantities of dietary protein. Protein Consumption in Menopause and Anabolic Resistance (H2) Reductions in LBM are primarily driven by reductions in postabsorptive rates of MPS and a reduced sensitivity to the presence of a protein bolus. To effectively prevent these declines in MPS during both postabsorptive and postprandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range. 130 lb = 60 kg 2.3 g/kg = 138 g/day 3.1 g/kg = 186 g/day Anabolic resistance in postmenopausal women There is no sex difference in basal or fed muscle protein metabolism in the young, but postmenopausal women have a greater anabolic resistance than older men. Anabolic resistance is also shown by the decreased phosphorylation in the PKB-mTOR-eIF4BP1 pathway in response to increased EAA. Peri and post-menopausal women are increasingly resistant to muscle protein anabolism due to a lack of response to exercise and amino acid uptake (due to the change in the ratio of estrogen:progesterone and sensitivity of receptor sites). Research also shows that with age, we also need more protein for the same training adaptations. Current recommended dietary allowance for protein (0.8 g/kg/day) might be inadequate for maintaining muscle health in older adults, probably as a consequence of “anabolic resistance” in aged muscle. In a report using data from 1,081 adults aged 55–85 years old, more frequent consumption of meals containing 30–45 g protein resulted in the greatest association with leg lean mass and strength. Total body strength, but particularly lower body strength is closely correlated with longevity or mortality rate. Consumption of higher protein diets does not have detrimental effects on health, including kidney function, bone health, or liver function and blood lipids according to multiple sources of research. Summary of Protein Consumption in Menopause  (H2) Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat. That is, set your protein intake, and then if dieting or attempting to lose weight, create a reasonable deficit in calories but with increased protein beyond normal intake. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams. A protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein. Very active and athletes have always been advised to consume additional protein. For midlife and older women, there's even more reason to adhere to this advice. To overcome anabolic resistance, active and menopausal women's Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1). If you are an active woman, exercising intentionally 4 or more times a week these numbers apply to you. Using 2.2 g/kg/day is the equivalent of 1 g protein to a lb of body weight. (J Int Soc Sports Nutr. 2023 Dec) Athletes [and let's include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8 - 2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. (Int J Sport Nutr Exerc Metab. 2018) Add Your Questions Relative to Protein Consumption in Menopause (h2) The best place to ask a question is the Facebook group. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/ Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover. Appl Physiol Nutr Metab. 2009 Jun;34(3):377-81. doi: 10.1139/H09-012. PMID: 19448702. https://pubmed.ncbi.nlm.nih.gov/18175749/ Andres V Ardisson Korat, M Kyla Shea, Paul F Jacques, Paola Sebastiani, Molin Wang, A Heather Eliassen, Walter C Willett, Qi Sun, Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses' Health Study cohort, The American Journal of Clinical Nutrition, Volume 119, Issue 2, 2024, Pages 271-282, ISSN 0002-9165, https://doi.org/10.1016/j.ajcnut.2023.11.010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ J Int Soc Sports Nutr. 2023 Dec (Int J Sport Nutr Exerc Metab. 2018 Other Episodes You Might Like: Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/ 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Effective Fat Loss for Women After 50: Strategies That Work https://www.flippingfifty.com/effective-fat-loss-for-women/ Resources: Facebook Insiders: https://www.facebook.com/groups/flipping50tv MEMBERSHIP: https://www.flippingfifty.com/cafe

I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion.  Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health. In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep.  Stay tuned for today's informative and engaging conversation with Angelo Keely. IN THIS EPISODE YOU WILL LEARN: What amino acids are and why they are essential for our bodies How essential amino acids differ from non-essential amino acids Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis  The reason branched-chain amino acid supplements are not as effective as EAA supplements Some factors to consider regarding loss of muscle mass in aging individuals How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals The importance of adequate protein intake when fasting intermittently How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause The benefits of omega-3 supplements Why getting enough sleep is essential sleep for middle-aged women.  Bio: Angelo Keely Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.  Personal Highlights Raised in Austin, Texas — parents in the supplement and health food business He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram Started professional career and lived in France and India for several years Speaks multiple languages Happily married with two kids — always focused on the balance between career and family Aminos were one of the most important supplements mom gave to Angelo as a small child Angelo started Kion in his garage — a classic entrepreneur story  Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Connect with Angelo Keely On the Kion website Visit getkion.com/cynthia to save 20%

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This week, Jason is joined by founder and CEO of Raising Cane's Chicken Fingers, Todd Graves! Having come up with the idea for a chicken finger restaurant chain back in 1996, Todd took a true entrepreneurial path by funding the startup with an SBA loan and his own personal savings. 28 years later, Todd is now one of the 500 richest people in the world, being named to the Forbes and Bloomberg's recent billionaire list. With over 800 locations in 40 states and five countries, 3.8 billion in revenue last year, Raising Canes is a name brand that on its own merit has become a pop culture icon to fans and customers everywhere.  Todd gives insight to the marketing strategy he has adapted over the years, the love of hanging out with inspiring people from all walks of life, how he was approached to be the lead for The Bachelor, how much of a hand he has in the company and what he wants to do long term with the business, his best advice for those who are expanding their business, working lease deals to open more restaurants for $100k, and coming together during crisis. Todd also reveals how they adapted during the COVID-19 pandemic, how staying privately owned makes a huge difference, the impact of Cane's Love for the employees, how Post Malone got involved with Raising Canes, why he pushes someone with their own concept to open that, his thoughts on franchising, and what he think is next for Raising Cane's. Does he pay people an appearance fee for events? Which reality show did he go on? What does the average unit volume at? Todd reveals all that and so much more in another episode you can't afford to miss!  Host: Jason Tartick Co-Host: David Arduin Audio: John Gurney Guests:Todd Graves Stay connected with the Trading Secrets Podcast!  Instagram: @tradingsecretspodcast  Youtube: Trading Secrets Facebook: Join the Group All Access: Free 30-Day Trial  Trading Secrets Steals & Deals! Kion Aminos: You cannot build muscle without EAAs and you must get them from protein or supplements like Kion Aminos. The contains more EAAs, is absorbed/utilized easier, and is better at building muscle than protein plus it helps you recover better so you can bounce back and get back to working out faster. Go to getkion.com/tradingsecrets to save 20% with a risk-free, 60-day, money-back guarantee BetterHelp: If you're thinking of starting therapy, give BetterHelp a try. It's entirely online. Designed to be convenient, flexible, and suited to your schedule. Just fill out a brief questionnaire to get matched with a licensed therapist, and switch therapists any time for no additional charge. Get it off your chest, with BetterHelp. Visit BetterHelp.com/tradingsecrets today to get 10% off your first month. Trading Secrets is sponsored by BetterHelp  ZocDoc:  Once you find the doc you want, you can book them immediately —no more waiting awkwardly on hold with a receptionist. These docs all have verified reviews from actual, real patients. Head to Zocdoc.com/TRADINGSECRETS and download the Zocdoc app for free and book a top-rated doctor today. Hims: Hims is changing men's healthcare by providing access to affordable sexual health treatments, from the comfort of your couch. Hims provides access to doctor-trusted ED treatment options such as chewable Hard Mints, brand-name treatments like Viagra, or generic alternatives for up to 95% cheaper. The process is simple and 100% online. No uncomfortable doctor's visits. Start your free online visit today at Hims.com/TRADINGSECRETS