Podcasts about food science human nutrition

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign and a Fellow of the American Society for Nutrition. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition (ASN) including election as an ASN Fellow. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children's Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. He is also active on social media and widely sought as a keynote speaker. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. Work with RAPID Health Optimization Work with Dr. Donald Layman X: https://x.com/donlayman Website: MetabolicTransformation.com Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

In this episode of the MS Boost, we speak with Dr. Emma Beckett, a passionate science communicator with expertise in food science, nutrition, and biomedical sciences. Dr. Beckett discusses her new book, 'You Are More Than What You Eat,' which focuses on simplifying nutrition and food science to reduce stress and complexity for people, especially those living with MS. The conversation delves into the misconceptions of diet perfection, the challenges of weight management, the societal biases in healthcare, and the importance of focusing on manageable and tailored changes to your diet. Emma emphasizes empowering people to make even the smallest of improvements in their diet, while debunking the myths of a 'perfect' diet and control, and ultimately promoting a more enjoyable and realistic approach to nutrition. This is a compelling conversation that you won't want to miss. “Look after your body, because it's where you live!” – Dr Emma BeckettWith thanks to Dr Emma BeckettDr Emma Beckett (PhD) is a university trained Food and Nutrition Scientist. She has a degree in Biomedical Science and post-graduate degrees in Epidemiology, Food Science, Human Nutrition, & Science Management. She is a senior lecturer in Food Science & Human Nutrition at the University of Newcastle Australia and a senior scientist at Nutrition Research Australia. An academic all-rounder, her research outputs span immunology & microbiology, reproductive health, food choice behaviours, gene-nutrient interactions, and nutrient-environment interactions. She is also an award winning science communicator who can regularly be found online, in print, giving talks, and on television & radio. She aims to share food and nutrition science in a way that helps empower people to make better food and nutrition choices. Knowledge is power in a world of misinformation at fad diets. Referred to as the “Ms Frizzle of Food & Nutrition”, Emma uses her collection of food outfits to spark conversations, sharing fun facts and challenging stereotypes. Food isn't just fuel, its part of our culture, social lives and should be a joy. The best nutrition choices are the ones that nourish you, bring you joy, and fit with your life - Emma wants to share these concepts to help spread the joy. You can read the episode transcript here.To get support with your diet, reach out to a accredited dietician such as the MS Plus dieticians.Reach out for support:MS Plus Connect 1800 042 138 or email connect@msplus.org.auGet in touch to share your comments and suggestions about this episode, or for future guests and episode topics by emailing education@ms.org.au Views expressed on the MS Podcast, including any discussions or reference to medications or treatments by podcast guests, do not necessarily represent the views of MS Plus and should not be seen as either an endorsement or rejection of a treatment. MS Plus does not recommend any specific treatment for people living with MS. Decisions about any treatments, taking into consideration the potential benefits and side effects for each individual's circumstances, should be made in careful consultation with the person's neurologist or health care professional.

Albert Matheny (@promix) is the founder of Promix Nutrition and the Soho Strength Lab. He comes on the show to discuss the specific nutrition and training demands for foiling. Albert holds a Master of Science degree in Human Performance, Bachelor of Science degrees in Exercise Physiology and Food Science/Human Nutrition, and is licensed as a Registered Dietitian. Albert was an athlete at the University of Florida, where he competed at the S.E.C. Championships for the Gators in both track and field and cross country. After college, Albert trained and competed professionally under Barb Lindquist, the former world #1 ranked triathlete. Albert co-founded SoHo Strength Lab in New York City , the premier personal training gym in SoHo, winning the Men's Health Best New Independent Gym. Albert founded Promix Nutrition which has become known for making the World's Cleanest Supplements and Snacks.

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.Episode Overview:0:00 Intro/Teaser3:36 Welcome Dr. Donald Layman4:13 Exploring the Function of Muscle in the Body11:43 Delving into Protein, Amino Acids, and Synthesis15:07 Protein Needs and Aging Process26:58 Protein Quality: Animal vs. Plant Proteins34:01 Supporting Vegetarians and Vegans with Protein Intake36:16 Child Neglect and Malnutrition41:00 Regulation of mTOR and Carbohydrate Consumption44:22 Muscle Potential and DNA Limits54:07 Leucine, mTOR, and MPS57:44 Protein Timing for Exercise1:00:30 Carbohydrates and Protein Choices1:03:58 Protein Target for Weight Loss1:07:54 Protein Dosing Throughout the DayResources Mentioned:Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-fluxExercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/Website: MetabolicTransformation.comForever Strong book - https://drgabriellelyon.com/forever-strong/Bio:Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children's Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.  We are grateful to our sponsors:BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERTIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BIOPTIMIZERSIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

Stories from the past help us understand who we are and who we can be. In today's podcast, we will explore a gripping new book titled "Food Power Politics: The Food Story of the Mississippi Civil Rights Movement," written by African American Studies Assistant Professor Bobby J. Smith II at the University of Illinois at Urbana-Champaign. The book tells how food was used as a political weapon against African Americans and describes how black people fought against oppressive regimes by creating their own food systems, Bobby sets the stage for understanding how black youth today in Mississippi and beyond are building food justice movements and grappling with inequalities that attempt to contort their lives. Interview Summary   So, Bobby, what inspired you to write "Food Power Politics?"   So many different ways to answer the question. I have a family background in agriculture. I did food justice activism while I was in graduate school. I also worked on food policy councils. So, I was inspired to write it because I was already interested in understanding the ways in which food was produced, consumed, and distributed. But what inspired me to write "Food Power Politics" was actually a class I took while I was in graduate school at Cornell University in the Department of Developmental Sociology. I'm taking a course around community development and organizing and we read a book by sociologist Charles Payne entitled "I've Got the Light of Freedom." It's about the Civil Rights Movement in Mississippi, particularly the area called Greenwood, Mississippi in the Yazoo Mississippi Delta Region of the state of Mississippi, which is the northwest quadrant of the state. And in the book, Payne talks about the organizing tradition of the Civil Rights Movement. And during that class, I'd already been interested in understanding, again, issues of food justice and food security. So, as I was reading that book, I learned about the ways in which food became a weapon used against the Civil Rights Movement and civil rights activists responded by organizing their own food programs. And essentially, I wrote "Food Power Politics" because I wanted to raise awareness about how food can be used in different ways. But I also wanted people to rethink the idea of food. Many times, people think about food as something that's on your plate or something you get at the grocery store. But what inspired me to write "Food Power Politics" was to show a different story about food and how it impacts the lives of African American people.   Thank you for that. And I have got to tell you, I'm intrigued by the phrasing of "Food Power Politics." Could you please unpack its meaning and explain how you map it across the landscape of Black life?   "Food Power Politics" is the title of my book, but it's also the theoretical framework that I created to begin to understand, or for scholars and other people to interpret, how food can be used as a weapon. The book started as ideas for my dissertation. When I first learned about the ways in which food had been used as a weapon against African American communities, I started looking to the literature to find out how have people talked about food as a weapon. I remember talking to a number of my colleagues about the book itself and they were telling me stories about how the idea of food as a weapon is just what we call wartime tactics. So, food has been weaponized for many, many years, and centuries. So, I went to the literature, and I found out that scholars, typically legal scholars, historians, and political scientists, when they talk about how food when used as a weapon, they use the term food power. I had never heard of food power before or this framework of food power. So I, of course, as a diligent graduate student, delved into the literature and learned more about food power. And it's a concept that is usually understood in the context of international conflict whereby one nation withholds food from another nation in times of conflict as a way to mitigate the impact of the conflict, or that the nation that wills the power against another nation can win the conflict. That's what they call food power. So, I used the concept of food power and transposed it into the context of the Civil Rights Movement. And while I was studying the Civil Rights Movement, food power allowed me to think about how food had been used as a weapon against African communities, but it didn't allow me to pick up on how African American communities fought back. And that was a key part for me because many times when we think about times of oppression or social struggle, we tend to think about how oppressors oppressed people and not have those who are oppressed fight back. So, when I observed what African American communities were doing in Mississippi in response to food being weaponized against them, I theorized ideally emancipatory food power, which allows or creates this way for us to understand how African American communities use food as a way to emancipate themselves from those kinds of conditions and circumstances. So, the conflict between food power and emancipatory food power equals or is a sense is where I theorize as "Food Power Politics" which captures those struggles. I didn't want to show just one side of the struggle by which food is used against African American communities. I wanted to show both sides. And that's what the concept of "Food Power Politics" seeks to do. It gives us language to understand these instances, whether it's during times of enslavement in the African American experience or in times of Jim Crow or civil rights or even today. It gives us language to understand the ways in which food is used in times of social struggle.   This is really rich. I'm so intrigued by the idea of taking from geopolitical conflict, this notion of food power and this idea of food power against, but you also talk about food power for, and that was an important move because it shows how people can take possession of their lives and use food, that can be so complicated, for their good. And so, I hope we'll talk a bit more about that. But I really want you to take us back in time. So, what is the food story of the Mississippi Civil Rights Movement and why do you think it's important?   So, thinking back when I talked about Charles Payne's piece, "I've Got the Light of Freedom." He talks about how food was used as a weapon against African American communities. So, although Charles Payne's book is not about food, it's not about agriculture. It's a strictly civil rights, Black Freedom Struggle type of book. But in chapter five of the book, he recounts this moment activists now called the Greenwood Food Blockade. And the food story of the Mississippi Civil Rights Movement, or the story that I want to tell, begins with this Greenwood Food Blockade. In short, it is this moment where the White political structure there in the Yazoo Mississippi Delta Region through the city of Greenwood, Mississippi, in Ford County, is where they begin to use food as a form of voter suppression. So, there's this federal surplus commodities food program. Government cheese, or government peanut butter, meats, and things like that. At the time in the Delta Region of Mississippi, that program was a big program for rural African American communities. In 1962, the Florida County Board of Supervisors decides to dismantle that program. And that was the only way that our poor world Black communities were able to even get food. Many of them were sharecroppers or farm workers or day laborers, and many of them didn't have any money to buy foods. So, all the food they got and the ways in which they fed themselves was mostly through this federal surplus commodities program, which is what they call the Surplus Food Program. So, in 1962, the Florida County Board of Supervisors in November of 1962 decide to dismantle the program as a form of voter suppression. So, what ends up happening is that now activists who are in Mississippi begin to make connections between food and the struggles of sharecroppers. And so essentially the food story of the Mississippi Civil Rights Movement begins with this event called the Greenwood Food Blockade. And in response to the blockade, activists organized what they call the Food for Freedom program. So, that's one of the first times we see these tensions between food power against and food power for. The blockade itself is one where food power is used against these communities. And then the Food for Freedom program is designed to respond to that lack of food that is engineered by the Greenwood Food Blockade. That's my entry point and that's how I even found out about this food story of the Mississippi Civil Rights Movement. And in 2017 when I was a graduate student, I went to Mississippi to learn more about the Greenwood Food Blockade. I wanted to locate activists who knew about it. I went to the places where the Food for Freedom program operated, and I learned so much about the Greenwood Food Blockade. But while I was in Mississippi, I also learned about another part of this story. So, during the Greenwood Food Blockade, while activists are responding to this use of food as a form of voter suppression, there's also this food stamps campaign that is engineered by White grocery store owners in the Delta and across Mississippi. Now, I call it a food stamps campaign because in 1962, our nation did not have a Federal Food Stamp program. It was a pilot program at the time. White grocery store owners in Mississippi wanted food stamps, but not food stamps to feed people; they wanted food stamps to make profit. They also wanted to get rid of the federal surplus commodities food program because they believed that that program would cut into their profit. So, once I learned more about this Federal Food Stamps campaign in Mississippi, I soon learned that another way in which food had been used as a weapon against African American communities was also through the Federal Food Stamp Program. The Greenwood Food Blockade is food as a political weapon. And then this Federal Food Stamp campaign by White grocery store owners is food used as an economic weapon, and how activists and how sharecroppers in those communities responded to that campaign was how they developed food cooperatives. Throughout each chapter of the book, I provide a case study of how food is used as a weapon against African American communities and how they respond. But they respond in different ways because when it's a political situation, they respond by attaching food to civil rights activism and freedom. Whereas the food stamps, they realize whether we have surplus commodities or whether we have food stamps, we can't control when, where, and how we access food. In response, they start developing these food and farm cooperatives in Mississippi, and that's the way we see how food can be used as a weapon against, but also how being those communities counter weaponized. And then I follow that story and situate it through today and show how particularly Black youth in the Delta today continue the food story of the Mississippi Civil Rights Movement, recognizing that things are different today and that a lot of the power structure has morphed to fit today's context. But communities are still struggling to counter weaponize the ways in which food has been used against them.   You are already leading into the next line of questioning and that's this idea why your text mostly is about historical events. You do, of course, bring it to today. And I'd like to hear you talk about this. How do you envision your book contributing to the contemporary work of food activists and their communities?   Honestly, when writing books or articles, you never know who might have access to it or who might get it. And my hope for at least communities or those who are actually on the ground doing the work around food justice or food sovereignty or any type of food movement, I want them to use the book as a part of their arsenal of stories to develop blueprints to think about the future. The reason why I wanted to end the book with thinking about Black youth, because the Black youth that I studied in the book, they were directly continuing this food story of the Mississippi Civil Rights Movement, which also showed me that there's some unanswered questions left from the past that we still need to address if we're going to create this socially just food futures. I'm hoping that my book can be used by activists to show them that they're not by themselves. In fact, they're part of a legacy, a genealogy if you will, a lineage of people who have always put food at the center of social struggle to think about how can we ensure that everybody is food secure? I couldn't leave the book in the civil rights era. I wanted to think about how people today, so the rural Black youth that I write about in chapter four in the book, they continue this story, but they're thinking about how can we, one, reclaim the past but also make it fit today? The local foodscape of the Delta is different now, back then, the Delta's Foodscape was shaped by mostly commissary stores and a few grocery stores as well as these plantation stores. And they all worked together to create this type of food outlet or food environment for to be poor world Black communities. But today we have a prevalence of corner stores, a prevalence of liquor stores, dollar stores, and those type of stores that carry cheap and highly processed foods or even no foods. And that's the foodscape by which activists are navigating today in the Delta. And I wanted to create a type of book that could help them think about how we can use history as a way to shape our strategies? Because while I tell the food story of the Mississippi Civil Rights Movement, there's a food story of the Alabama Civil Rights Movement, a food story of the North Carolina Civil Rights Movement. And I want to give people permission to begin to excavate those stories and think more about how it relates to the work they're doing today.   That's really helpful. I mean, you clearly have an eye toward the public to say, "What can folks who are on the ground doing the work of trying to fight for food justice pull from the past to use as strategy, as motivation, as even hope?" And I really appreciate that. Now I want to shift gears and talk a little bit about policy because I'm at a policy center and I'm interested to understand what we can learn about current conversations about federal, agricultural or food policies, given what you say?   I appreciate this question, Norbert. So, next year marks 60 years since Lyndon B. Johnson signed the Federal Food Stamp bill, which created food stamps. We call SNAP today the Supplemental Nutritional Assistance Program. What does it mean to think about food stamps 60 years later? My book provides an untold history, if you will, about the food stamp program. When many people think about federal food policies, they think about these policies as a way to ensure that people get something to eat. People need these programs to get access to groceries, get access to foods from a number of places. But historically, these food policies and ag policies were not necessarily designed to impact the public at large. And I think it's important for us to understand it as we think about how we're going to revise these programs to ensure that they're meeting the needs of the actual recipients. What we do know about food stamps is that in the past, it was designed while Lyndon B. Johnson and others argued in the 1960s that it was a part of this larger war on poverty and that it would help people get out of poverty. But food policies are not necessarily designed to get people out of poverty. It doesn't necessarily give them more actual money for them to take care of other things in their lives. Now, while it gives them some type of supplemental food assistance that then could possibly increase their income, it doesn't give them direct aid. And what I want my book to do is for us to begin to complicate how we think about ag and food policies and recognizing that while on the surface or when we read the legislation, it's designed to do X, Y, and Z, what actually happens and what we do know in the 1960s after the Federal Food Stamp program is passed, and it comes in Mississippi, people become more food insecure in Mississippi. And that's interesting to understand because people think when food stamps come to Mississippi, oh, now everybody can eat. And in fact, civil rights activists were saying, "Actually, no, we can't even eat now because you have these requirements." And that's also what we're seeing today. Activists have been organizing to shift the requirements of what it means to get SNAP or what it means to get food aid. And year after year or every five years under the Farm Bill, it gets harder and harder for people to get something to eat. But somebody's still making money from these policies and I'm hoping that my book provides at least an entry point or a window into complicating those conversations. I mean, if the goal is to feed people through food policy, then I'm hoping that we can learn this history, learn from it and as a way to revise what's going on presently to impact the future.   As you know, USDA just released its most recent estimates of food insecurity in the United States and there's been an increase.   Yeah, I saw that. Yeah.   Yeah, and the fact that we're now in the conversation around the Farm Bill and what's going to happen there. I think there's some important policy conversations that need to take place. And one thing, of course, given the origins of your book and where you're located, in addition to thinking about the policy, there are racial and societal concerns that also crop up. Thank you for exploring these issues and trying to recognize the complexity of the lives that we live. So, I appreciate your project there.   Thank you for framing it the way that you did. I'm glad you borrowed the food insecurity increasing because it's important to recognize that nationally, it's gone up. So, what does that mean for those demographics that were already disproportionately impacted by food insecurity? Thank you for bringing up that particular point.   I understand that your book is the inaugural publication of the newly launched Black Food Justice series at the University of North Carolina Press. That's wonderful. Congratulations.   Thank you. I appreciate that.   My last question for you is how do you see your book reshaping our understanding of food justice?   I've been thinking a lot about food justice, at least for the past 10 years. And in many conversations about food justice, there's been an explicit focus on thinking about race, but mostly thinking about race in the context of what we called the local food movement. So many of us, even myself, have argued before about how the local food movement is overwhelmingly White and overwhelmingly affluent and that poor people or people of color or Black people can't even get access to the movement. And while that was important, some maybe five years ago thinking about food justice, what my book shows is that the story of food justice or the development of the movement has deep roots in the arc of the Black Freedom Struggle in the United States. And I think that's important because when we begin to think about food justice, we tend to automatically connect it to the Environmental Justice Movement of the 1970s and 1980s. And what my book shows is that in fact, Black folks have been doing food justice since they were enslaved. They just didn't have the language to call it food justice because they were just attempting to survive. They were trying to make new worlds in a strange world they were brought to when they were enslaved because there wasn't any knowledge. So, what my book shows or extends or what it does or what it begins to reshape, if you think about this idea of food justice, is that it shows that there's more to food justice than just an opposition to local foods or just opposition to the absence of Black people at farmer's markets and CSAs. In fact, food justice has a deep history in how Black people reimagine their worlds and how they put food at the center. And I believe that's what my book does. It reshapes our understandings of food justice, and it provides concrete examples of how food justice morphs with the times. How it looked during times of slavery versus Jim Crow versus civil rights versus current that we find ourselves in. In the sense, what I'm attempting to do is I'm showing how it connects food justice connect to civil rights, but also, I'm showing more largely how the food justice movement, in many ways, African Americans provide the blueprint for understanding how we can achieve food justice in our nation and around the world today.   Bio   Dr. Bobby J. Smith II is an interdisciplinary scholar of the African American agricultural and food experience. Trained as a sociologist, with a background in agricultural economics, Dr. Smith is an Assistant Professor in the Department of African American Studies at the University of Illinois at Urbana-Champaign, with affiliations in the Department of Food Science & Human Nutrition and the Center for Social & Behavioral Science. He is the author of Food Power Politics: The Food Story of the Mississippi Civil Rights Movement (University of North Carolina (UNC) Press, 2023), the inaugural book of the newly launched Black Food Justice Series at the University of North Carolina (UNC) Press.  Dr. Smith earned a B.S. degree (summa cum laude) in Agriculture, with a focus on Agricultural Economics, from Prairie View A&M University in 2011. He earned a M.S. degree in Agricultural and Applied Economics in 2013 and a Ph.D. in Development Sociology in 2018 from Cornell University. Most recently, Dr. Smith has been awarded fellowships from the American Council of Learned Societies (ACLS) and the National Endowment for the Humanities (NEH), among others.  

Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois. He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications. By the end of this conversation you're going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it! In this episode, we discuss: Optimizing dietary protein as you age Rebuilding muscle mass RDA protein recommendations are too low The catabolic crisis model + how to minimize it Weight loss is a catabolic condition Building muscle is 75% resistance training + 25% protein intake Muscle is critical for metabolic health How does muscle burn carbohydrates? Too many carbohydrates = diabetes One-to-one ratio of protein and carbohydrates Protein has a higher thermogenic effect What does muscle protein synthesis mean? Do you need a protein shake after working out? Why a protein bolus in the morning is important Don's thoughts on intermittent fasting 30 grams of protein with leucine Is protein hard on the kidneys? Nutrition labels and protein/amino acids The truth about plant-based protein The primary use of threonine in the body How long does protein synthesis last? Spacing protein out every 4-5 hours The best time of day to eat carbohydrates Are there any benefits to protein before a workout? Longevity vs. quality of life Ulterior motives for funding “bad science” Don's non-complex approach to nutrition Exercising and aging A simple way to increase your protein intake Don's typical day of eating How much protein do kids need? Exercise goals + HIIT workouts Fasted workouts & resistance training 100 grams of carbs a day Show sponsor: LMNT

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Alison St. Germain, MS, RD Like so many dietetics students and nutrition professionals, Alison ended up working in dietetics as a result of her own disordered relationship with food. She has since realized how much freedom there is from shame and embarrassment in sharing her story, now that she has recovered. Her first RD job was at WIC, where she first learned about Ellyn Satter, the Division of Responsibility, and Intuitive Eating. Though these things were not a part of her university dietetics program, they struck an interest with her.  Alison has learned (and teaches) that more often than not, weight loss programs help you gain more weight. We need to consider sleep, stress, and access to food Trying to get word OBESITY taken out of healthcare curriculum -try BMI >30 or High Weight Teaching about weight stigma, harm, scenarios, case studies, motivational interviewing Providing Respectful Care with our patients Policy and making health access and equity Works at Iowa State, counseling and outreach to students, to help them with disordered eating and developing modules for lectures, or lecturing for weight stigma and weight centric healthcare. “Weight-centric programming can be very harmful and is also not sustainable.”   What Alison wishes she would have known before working one on one with individuals with eating disorders: “You'll never know all of the things… however, the amount of things I learned from my clients, my students, there's no other way to learn it than to do the work… until you do the work with the client, you can't learn it any other way.”  Alison's private practice- training for other healthcare professionals on weight-inclusive care and trauma informed care.   Alison's Seasonings: Going to counseling class as a student Trauma-informed care: Tracy Brown & Fiona Sutherland  HAES & why weight stigma is a social justice issue  Learning from Eunice Bassler, RD Sonya Renee Taylor; The Body is Not an Apology and the Workbook Small Group Supervision, webinars, conferences Jessica Setnick Boot Camp and pocket guide Tammy Beasley What is weight stigma?  Motivational Interviewing  The Body Griever's Club Podcast with Bri Campos Tammy Beasely    BIO: Alison St. Germain, a Registered Dietitian, recently changed positions from an Associate Professor of Clinical Practice at Iowa State University (ISU) in the department of Food Science Human Nutrition to ISU Student Wellness RD, and she is the owner of St. Germain Consulting: Redefining Health—Nutrition for ALL Bodies, LLC. She is a Certified Intuitive Eating Counselor, a Health For Every Body® Facilitator and Certified Craving Change™. St.Germain is passionate about Health at Every Size®, Body Respect, Body Neutrality & Liberation, and spreading awareness and prevention of eating disorders. She has two daughters, which lead to her passion of promoting weight inclusivity and anti-diet approaches and speaking regularly at professional conferences, the community, middle and high school classes, college undergraduates and postgraduates. Alison's website for her private practice is: www.alisonstgermain.com; Her social media is instagram/facebook @nutrition4allbodies" https://www.gpidea.org/program/dietetics   With your host Beth Harrell

Hi friends!! This episode is part of the special Protein Series we are featuring this summer with some of the TOP experts in the world on protein! Every week we will be playing the BEST of episodes on protein that you may have missed including Dr. Stu Phillips, Dr. Ted Naiman, Dr. Jose Antonio, Dr. Don Layman (his first episode on Fast Keto) and more! It will also include some of the episodes that I have done on my high protein experiment as I still get a LOT of questions on this! This is the first time that Dr. Don Layman was on Fast Keto! Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman currently serves as Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children's Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Agropur and the National Dairy Council. Dr. Layman earned his doctorate in human nutrition and biochemistry at the University of Minnesota.  Follow @ketogenicgirl on Instagram to see visuals and posts mentioned on this podcast. Try the FREE calorie & macro calculator HERE Get Your FREE ebook on keto here: https://www.ketogenicgirl.com/pages/free-ebook Try the High Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Try Proper Good's new Keto line of Soups! They are made with good for you ingredients and fit your keto macros! Easy, portable and ready to eat in just 90 minutes! Use the code KETOGENIC15 for 15% off your order at www.eatpropergood.com - Try Athletic Greens! ONE tasty scoop of Athletic Greens contains 75 vitamins, minerals and whole food-sourced ingredients, including a multivitamin, multimineral, probiotic, greens superfood blend and more, that all work together to fill the nutritional gaps in your diet, increase energy and focus, aid with digestion and supports a healthy immune system, all without the need to take multiple products or pills. Visit www.athleticgreens.com/ketogenicgirl and join health experts, athletes and health conscious go-getters around the world who make a daily commitment to their health every day. Again, simply visit www.athleticgreens.com/ketogenicgirl and get your FREE year supply of Vitamin D and 5 free travel packs today. Pregnant or nursing women should seek professional medical advice before taking this or any other dietary supplement. - Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic 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 ketogenic 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 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.  

Hi friends! Dr. Don Layman is BACK! This episode is all about the power of eating more protein than the Reference Daily Intake (RDI), why and how the RDA (now called RDI) was originally set as low as it is, how much protein is optimal for each person to eat, what muscle protein synthesis is, and MUCH MORE! Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman currently serves as Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children's Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Agropur and the National Dairy Council. Dr. Layman earned his doctorate in human nutrition and biochemistry at the University of Minnesota.  Try the Higher Protein Keto Meal Plans & Coaching: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: BiOptimizers Blood Sugar Breakthrough: www.bloodsugarbreakthrough.com/fastketo or use the code "FASTKETO" to save 10% on your order! You have a 365 day money back guarantee if you are not 100% satisfied! Try it for yourself at www.bloodsugarbreakthrough.com/fastketo or use the code "FASTKETO" to save 10% on your order! - This episode is brought to you by Butcher Box! Wow, do I have an outstanding offer for you. Butcherbox is offering new members FREE lobster tails and ribeye steaks in your first box, so you can celebrate summer to the fullest! This limited time offer will be available for new members when you sign up at butcherbox.com/FASTKETO.That's 2 five-ounce lobster tails and 2 ten-ounce ribeye steaks all FREE in your first box when you go to butcherbox.com/FASTKETO - Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic 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 ketogenic 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 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.

In this episode Joe Hannan, Iowa State University Extension and Outreach Commercial Horticulture Specialist, interviews Dr. Angela Shaw, Associate Professor in Food Science & Human Nutrition at ISU to talk about the differences between audits and inspections for specialty producers.

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman currently serves as Associate Editor of the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism, and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Agropur and the National Dairy Council. Dr. Layman earned his doctorate in human nutrition and biochemistry at the University of Minnesota.  Get Your FREE ebook on keto: https://www.ketogenicgirl.com/pages/free-ebook Try the 28 Day Ketogenic Girl Challenge: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: BiOptmizers link & code to get 10% off: http//www.kenergize.com/fastketo Blublox: Get 15% OFF site wide with the code “FASTKETO” at checkout! Visit Www.blublox.com FBOMB Bone Broth: Get 25% OFF with the code FASTKETO Prior to beginning a new diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible, 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 ketogenic 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 media 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.

Dr. Robin Tucker is currently an Assistant Professor of Food Science & Human Nutrition at Michigan State University. The Ingestive Behavior Lab at MSU, under Dr. Tucker’s direction, examines the biological and environmental factors that influence human feeding practices.She is especially interested in how the chemical senses (taste and smell) and sleep influence food intake, physical activity, and body composition. Robin is a registered dietitian and has a PhD in Nutrition Science from Purdue University, focusing on Concentration-Ingestive Behavior. Show Notes: https://sigmanutrition.com/episode308/

Dr Ryan Lee attended Creighton University, then headed home to the islands of Hawaii to attend the University of Hawaii John A Burns School of Medicine.His inspiration for working with children with disabilities began as an assistant counselor at a summer camp for children with disabilities in the late 1990s. In 2013 Dr Lee joined the Shriners Hospital for Children of Honolulu and started the Neurodevelopmental Clinic.In 2014 he led the initiative to launch the Ketogenic Therapies Program for epilepsy and autism and served as the primary investigator for these two clinical trials. Dr Lee also serves as a UH Medical School Assistant Clinical Professor and a past president of the Autism Society of Hawaii.In March of 2018 Dr Lee, with a team of physicians and therapists, launched Milestones Centre for Paediatric Neurodevelopment.Dr Miki Wong's interest in nutrition began at the age of 13 when she learned about vitamins in a home economics class, and was fascinated by the unseen world of nutrients in food and how it impacts health.She received her BS in Food Science Human Nutrition at the University of Hawaii at Manoa, completed her dietetic internship at Emory University in Atlanta Georgia, and a Master’s Degree in Mental Health Counseling from Gordon Conwell Theological Seminary in South Hamilton, Massachusetts.In 2014 she had the privilege of helping to launch the Ketogenic Therapies Program for Epilepsy and Autism at Shriners and has a great interest in the role of nutrition and lifestyle to treat diverse neurodevelopmental and metabolic disorders.In March of 2018 Mickey joined Dr Lee and a startup team of therapists to launch Milestones Centre for Paediatric Neurodevelopment.Join me as we find out:What is their philosophy on loving and caring for other human beings?How do they look past the ‘labels’ people come with?What is the ketogenic diet, and why can it be beneficial?How did they come across the ketogenic diet as a tool for what they do?Also, Dr Ryan and Miki will tell us about:Ryan's journey to working with people with disabilities.What they have discovered about the ketogenic diet as a therapeutic treatment.What happens when whole families adopt the healthcare principles applied to a patient.The importance of play throughout our lives.It was a pleasure to have Ryan and Miki on the podcast. Their sincerity and drive to care for kids shone through.“There is some sort of unconditional love in care.”“It’ll take many people working together to bring the best care for that one child with complex disorders.”“What this journey has done for me is transform the way I see food.”To find out more about Ryan and Miki, visit the Milestones website - https://www.milestoneshawaii.orgI’d love to know your thoughts and experiences - join the conversation on my Facebook page.For more episodes of Recipes For Life, find us on iTunes at https://apple.co/2NpsIba, Spotify at https://spoti.fi/2NpSiN0, Whooskhaa at https://www.whooshkaa.com/shows/recipes-for-life-with-pete-evans, click the link on https://peteevans.com, or just look up "Recipes For Life" in your favourite podcast app.I'd love to spread the knowledge in these podcasts far and wide. If you liked this episode, I'd love it if you could share it with your friends, and perhaps even leave a review on iTunes.This podcast is proudly presented by The Institute For Integrative... See acast.com/privacy for privacy and opt-out information.

Dr Ryan Lee attended Creighton University, then headed home to the islands of Hawaii to attend the University of Hawaii John A Burns School of Medicine.His inspiration for working with children with disabilities began as an assistant counselor at a summer camp for children with disabilities in the late 1990s. In 2013 Dr Lee joined the Shriners Hospital for Children of Honolulu and started the Neurodevelopmental Clinic.In 2014 he led the initiative to launch the Ketogenic Therapies Program for epilepsy and autism and served as the primary investigator for these two clinical trials. Dr Lee also serves as a UH Medical School Assistant Clinical Professor and a past president of the Autism Society of Hawaii.In March of 2018 Dr Lee, with a team of physicians and therapists, launched Milestones Centre for Paediatric Neurodevelopment.Dr Miki Wong's interest in nutrition began at the age of 13 when she learned about vitamins in a home economics class, and was fascinated by the unseen world of nutrients in food and how it impacts health.She received her BS in Food Science Human Nutrition at the University of Hawaii at Manoa, completed her dietetic internship at Emory University in Atlanta Georgia, and a Master's Degree in Mental Health Counseling from Gordon Conwell Theological Seminary in South Hamilton, Massachusetts.In 2014 she had the privilege of helping to launch the Ketogenic Therapies Program for Epilepsy and Autism at Shriners and has a great interest in the role of nutrition and lifestyle to treat diverse neurodevelopmental and metabolic disorders.In March of 2018 Mickey joined Dr Lee and a startup team of therapists to launch Milestones Centre for Paediatric Neurodevelopment.Join me as we find out:What is their philosophy on loving and caring for other human beings?How do they look past the ‘labels' people come with?What is the ketogenic diet, and why can it be beneficial?How did they come across the ketogenic diet as a tool for what they do?Also, Dr Ryan and Miki will tell us about:Ryan's journey to working with people with disabilities.What they have discovered about the ketogenic diet as a therapeutic treatment.What happens when whole families adopt the healthcare principles applied to a patient.The importance of play throughout our lives.It was a pleasure to have Ryan and Miki on the podcast. Their sincerity and drive to care for kids shone through.“There is some sort of unconditional love in care.”“It'll take many people working together to bring the best care for that one child with complex disorders.”“What this journey has done for me is transform the way I see food.”To find out more about Ryan and Miki, visit the Milestones website - https://www.milestoneshawaii.orgI'd love to know your thoughts and experiences - join the conversation on my Facebook page.For more episodes of Recipes For Life, find us on iTunes at https://apple.co/2NpsIba, Spotify at https://spoti.fi/2NpSiN0, Whooskhaa at https://www.whooshkaa.com/shows/recipes-for-life-with-pete-evans, click the link on https://peteevans.com, or just look up "Recipes For Life" in your favourite podcast app.I'd love to spread the knowledge in these podcasts far and wide. If you liked this episode, I'd love it if you could share it with your friends, and perhaps even leave a review on iTunes.This podcast is proudly presented by The Institute For Integrative...  See /privacy for privacy and opt-out information.

Ryan Munsey is an author, host the the awesome podcast, The Better Human Project, a respected thought leader in personal development and wellness + a high performance consultant to elite performing humans. In other words: Ryan Munsey is a HIGH PERFORMING BADASS, on a mission to support humans become better versions of themselves everyday + has written one of my FAVORITE optimizing performance books in support of that mission (what I like to frame as a manual) called: Fuck Your Feelings. In this new BlackBeltBeauty Radio episode I have so much fun to diving deep into Ryans’s mental framework and process and bringing out some HIGHLY inspiring gems that can be modeled in support of high performance living. In this episode you will learn: “The Nowhere Between Two Somewheres” a beautifully and powerfully written Instagram post of Ryans that expresses that importance of composure in life transitions. The importance of Emotional Resiliency through life transitions. Ryan’s upbringing as an athlete, what he learned about himself as an athlete + what drove him to get his degree in Food Science/Human Nutrition and dive deep into the business side of it all What inspired Ryan to the path of becoming a realized expert as a high performer The process and inspiration of Fuck Your Feelings The science behind Decision Making Why Ryan focused on the specifics of Fuck Your Feelings as tools to optimizing performance Crushing Dogmatic beliefs in nutrition/fitness + focusing on what WORKS, then piecing them together to work for you. Creating “TOOLS” in your Performance tool box Ryan’s NON morning routine and why he does not subscribe to a “routine” How he trained his ability to write a book The 4 most impactful books and WHY they have impacted Ryans’ mental framework + process Ryan’s idea of success The power of discipline and why Ryan relies on it How + WHY Ryan implements DAILY appreciation at the start of his day What “BALANCE” means to him I cannot recommend reading or listening to Fuck Your Feelings and following Ryan enough! Enjoy the inspiration + mental tactics towards high performance living that you will MOST DEFINITELY gain from this conversation. FOLLOW RYAN ON SM: @Ryanmunsey_ and learn more about Ryan out his site www.ryanmusney.com where you can also schedule a 20 minute session with Ryan to help get unstuck on the path to achieving your goals. OKS MENTIONED: Don’t Unplug- Chris Dancey When I Stop Talking, You'll Know I'm Dead: Useful Stories from a Persuasive Man- Jerry Weintraub The Gambler- Kirk Kerkorian Turning Pro- Steven Pressfield Tao Te Ching- Stephen Mitchell Let me know you’re listening to this episode by sharing it on your Instagram stories, tag me @blackbeltbeauty and @roxylook Thank you for the love and support! ❤️ If you love this podcast you can support it by subscribing to it, rating it + leaving a review on it via Itunes here: BLACKEBELTBEAUTYRADIO

Bio: Ryan is a former fitness model and gym owner turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University. An avid hunter, you'll often find him in the woods.

In today’s episode, Gabriel and Heather interview guest, Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and bio hacker. He's an optimizer of human performance with a degree in Food Science & Human Nutrition from Clemson University. He is Chief Optimizer for the only open-source supplement company “Natural Stacks” and the host of the “Optimal Performance podcast”. Most of us have followed or aspired to follow the food pyramid we learned about in grade school. However, this is not the optimal model for nutrition in the 21st century, nor was it ever truly “healthy”. The topics discussed in this episode will inform nutritional health for both yourself and your clients and will include: Knowing how to feed ourselves rather than knowing what to eatConsiderations for the consumption of -Proteins-Fats-CarbohydratesPracticing within the scope of our knowledge and training when it comes to nutrition -Consulting and referrals -Certifications: “Eat to Perform” or “Precision Nutrition” ResourcesMark SissonPrimal Blueprint Podcastwww.marksdailyapple.com website and blogDominic D’AgostinoMike T Nelson’s Extreme Human Performancewww.miketnelson.com Ryan Munsey’s resources:Optimal Performance Podcast www.naturalstacks.comThe Nutrition Blueprint: Eating Right Made Simplewww.naturalstacks.com

In today’s episode, Gabriel and Heather interview guest, Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and bio hacker. He's an optimizer of human performance with a degree in Food Science & Human Nutrition from Clemson University. He is Chief Optimizer for the only open-source supplement company “Natural Stacks” and the host of the “Optimal Performance podcast”. Most of us have followed or aspired to follow the food pyramid we learned about in grade school. However, this is not the optimal model for nutrition in the 21st century, nor was it ever truly “healthy”. The topics discussed in this episode will inform nutritional health for both yourself and your clients and will include: Knowing how to feed ourselves rather than knowing what to eat Considerations for the consumption of -Proteins -Fats -Carbohydrates Practicing within the scope of our knowledge and training when it comes to nutrition -Consulting and referrals -Certifications: “Eat to Perform” or “Precision Nutrition” Resources Mark Sisson Primal Blueprint Podcast www.marksdailyapple.com website and blog Dominic D’Agostino Mike T Nelson’s Extreme Human Performance www.miketnelson.com Ryan Munsey’s resources: Optimal Performance Podcast www.naturalstacks.com The Nutrition Blueprint: Eating Right Made Simple www.naturalstacks.com

My guest on today's podcast, Ryan Munsey, is a former fitness model and gym-owner-turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University, and a wealth of knowledge on topics such as smart drugs, lucid dreaming, unconventional strength training and cardiovascular training techniques, and dirty secrets in the supplement industry. Ryan is also the Chief Optimizer at and host of the . During our discussion, you'll discover: -Why Ryan thinks most people shouldn't eat breakfast...[6:10] -The strange and shocking history of corn flakes...[20:50] -How to "hack" yourself into a state of lucid dreaming...[22:20] -How Ryan uses resistance bands to get strength breakthrough...[31:00] -The concept of something called "Hurricane training" for a huge boost in cardiovascular fitness...[39:24] -How Ryan stays lean when he can't workout... [45:45] -Ryan's unique personal "smart drug" stack that he uses...[53:00] -Why you should use caution when you see the word "proprietary" on a supplement label (and other dirty secrets of the supplements industry)...[62:10] -And much more! Resources from this episode: -r - - - - - - - - - - - - (use 15% discount code BEN15 on anything) Do you have questions, comments or feedback for Ryan or me? Leave your thoughts at and one of us will reply!

In the past two weeks for the Keto Summit, I interviewed Dave Asprey, Mark Sisson and Professors Tim Noakes, Kieran Clarke and Tom Seyfried. These are just five of the 33 expert interview I have lined up. Each interview is around one hour or 10,000 words long. So much wisdom, sometimes decades in the making, is there anything I can do to help retain some of it in my long term memory? Quite possibly: nootropics are are drugs, supplements, or other substances that improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals. I’m completely new to the idea, and if you are too you’ll find this podcast both helpful and intriguing. My expert guest is Ryan Munsey. Ryan is a former fitness model and gym owner turned writer, speaker, and biohacker. He's a mental and physical performance specialist with a degree in Food Science & Human Nutrition from Clemson University. An avid hunter, you'll often find him in the woods. Here’s the outline of this interview with Ryan Munsey: 0:00:12    Optimal Performance Podcast. 0:01:12    Book: Primal Endurance: Escape chronic cardio and carbohydrate dependency and become a fat burning beast! By Mark Sisson and Brad Kearns. 0:01:17    Keto Summit. 0:05:50    House of Strength gym. 0:05:57    Ryan has written for EliteFts, T-Nation, Men's Fitness. 0:06:06    Natural Stacks. 0:06:07    Joe Rogan Podcast. 0:06:08    Dave Asprey of the Bulletproof Radio Podcast. 0:11:36    Mental and physical performance stacks. 0:12:25    CILTEP (use the discount code CILTEPNBT). 0:13:04    My transcriptions are done by the wonderful people at Cabbage Tree. 0:16:14    Eat to Perform podcast. 0:17:37    Modafinil. 0:18:20    Racetam family. 0:19:30    Smart caffeine. 0:19:46    Abelard Lindsay. 0:20:19    Phosphodiesterase type 4 (PDE4) inhibitor. 0:20:24    Khan Academy video: G Protein Coupled Receptors and cAMP. 0:21:44    Book: The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman. 0:22:15    L-Alpha glycerylphosphorylcholine (alpha-GPC). 0:22:18    Choline. 0:22:22    ONNIT Alpha Brain. 0:22:28    Bulletproof Choline Force. 0:23:35    Dopamine Brain Food and Serotonin Brain Food. 0:26:19    CILTEP (use the discount code CILTEPNBT). 0:28:17    Grand master of memory Mattias Ribbing. 0:40:14    NAC podcast.

Do you struggle with how much protein is right for you? More? Less? Well here's your chance to ask THE protein aficionado himself. We are thrilled to have  with us to discuss what role protein can and should play within the context of a low-carbohydrate diet. He is a professor of nutrition in the Department of Food Science & Human Nutrition at the College of Agricultural, Consumer and Environmental Sciences in Urbana, Illinois. He is one of the foremost experts in the world on the subject of protein and has been studying the effects of proteins and amino acids to determine their effect on exercise performance as well as the role they play in overall health for decades. CHECK OUT THE LOW-CARB MEALS FROM DIET-TO-GO:Low-Carb meal plans from . No carb counting, no cooking.Enter "LLVLC" at checkout for 25% off!NOTICE OF DISCLOSURE:  Here are some of the questions we addressed in this podcast: MARYLOU ASKS:I'm a 69-year-old female who has been in a power wheelchair for the past 12 years due to MS. I remain fairly active in my upper body doing light housekeeping, cooking, and shopping, taking care of grandchildren twice a week, driving as needed with hand controls, and exercising at the gym twice a week for about an hour. My weight has come down to 140 from 155 by eating low-carb for the past five years. But I would feel much more comfortable, as I'm sitting all day, with less body fat around my middle. I eat under 20 grams of carbs with the recommended .8 grams protein per kilo of ideal body weight, but I seem to be an expert at gluconeogenesis and can't get into ketosis. Does being unable to walk allow for a smaller protein requirement for people like me? I'm also "pre-diabetic" with fasting blood glucose readings around 110 dropping into the 90's when I eat the smaller protein amount. MEGHANN ASKS:I need to accurately calculate my protein requirement -- what do I need to measure to do that for myself? Should my protein intake be for my current weight or my ideal body weight? I want to make sure I'm getting just the right amount of protein in preparation for a triathlon that will not send me into fat-storing mode. There are just so many conflicting opinions about this. JAMIE ASKS:Are there any guidelines to the protein serving size that minimizes insulin response? Are you aware of any studies comparing the satiety of various proteins such as eggs, beef, lamb, game, chicken, soy, whey, milk, cheese and yogurt? MARYANN ASKS:How much protein should a person who has the gene H63D for hemochromatosis and an iron level of 601 eat and what kinds? I also have episodes of atrial fibrillation. It's kind of a mystery knowing what to do for someone with afib and high iron levels because it seems like they have opposite solutions. MARGIE ASKS:What happens if someone eats too much protein in a day? What level of protein intake would that be and what would happen if someone consumed that much protein? KATARINA ASKS:Why does beef or game seem to give better control over hunger than the same amount of chicken? That's been my personal experience over the past six years. Whenever I eat a larger amount of chicken, for example, that makes me hungry for even more meat sooner than a smaller amount of beef or game with similar protein. And when I say hungry for meat, that means an intense craving that makes me want steak or liver and lots of it fried lots of butter--right now! Is this satiety difference related to the fat quality of these meats? KAT ASKS:Why is it that after not eating all day I can eat a big hunk of protein and within minutes of finishing I am suddenly sleepy? JOSH ASKS:I switched over to a low-carb/ketogenic diet last June and one thing I noticed within a few days is that my hands and feet didn't get cold anymore. After reading on the low-carb blogs about how consuming too much protein can get converted into glucose, I started lowering my protein intake down from 150+ grams daily to just over 100 grams. Then I started having cold hands and feet again and for the past few days I've been upping my protein again to see what would happen. My cold extremities have improved again. Is it safe to assume that this means I've found the right level of protein I need? Or what else is going on here? KATHERINE ASKS:When determining the optimal protein intake for preservation of muscle mass during weight loss, should it be figured on a per kg BW basis or total energy in the diet basis and why? What figure would you use and is it different for men vs. women and why? AMBERLY ASKS:My son is allergic to dairy and I'm looking for an acceptable alternative to protein shakes made with whey protein. Is rice protein an acceptable alternative or are there better ones? EXCEPTIONALLY BRASH ASKS:Can you address the differing opinions from various low-carb doctors on the subject of protein. Dr. Ron Rosedale seems to think that excess protein is unhealthy and can shorten your lifespan while Dr. Jack Kruse and Dr. Michael Eades don't think protein consumption is an issue. Is there any research on longevity or other health benefits with keeping your protein minimized? A.J.C. ASKS:I intermittent fast for 16 hours and then squeeze in three meals in the span of 8 hours. My question for you is when I'm eating this way with about 35-40g of protein per meal, how does this influence protein digestion and use during the rest of the day when I'm not eating? Is this an adequate amount of protein to consume? What happens if I'm so satisfied with what I've eaten in only one or two of those meals consisting of 35-40g protein each that I skip a meal or two? KEITH ASKS:I am an active 45-year-old who lost 75 pounds on the Atkins diet. I have been working on building muscle and have increased my intake of protein to facilitate that. Obviously, I get most of my protein intake from real whole foods, but I have been targeting 1g of protein per pound of lean body weight each day and I am finding that even with a low-carb lifestyle, I am needing to supplement with whey protein to reach that goal. But I'm concerned because I have heard from one of my favorite fitness bloggers that whey protein increases insulin more than even white bread! Needless to say, I was shocked and disappointed as I have had good results drinking whey protein shakes. I am desperately trying to avoid consuming soy protein and have not liked the products I have tried with casein and hemp proteins, am I okay sticking with whey protein as long as I time the supplementation to coincide with my workouts to avoid the insuligenic effect? Would beef protein supplementation be even better as an alternative? BARBARA ASKS:Are there certain foods rich in protein that should be avoided? I love the rich selection of cheeses that we can get here in England, but wondered if consuming all that dairy was bad for me. PETRO ASKS:Would Dr. Layman please address the branch chain amino acids, particularly leucine, isoleucine and valine and their ability to raise insulin levels, but relatively suppress glucagon levels. Alternatively, the amino acids phenylalanine, glycine, serine and asparagine seem to raise glucagon relative to insulin according to studies done in dogs. Are there better protein sources for people that might cause a lower insulin response and a greater glucagon response that would possibly enhance weight loss?