Podcasts about meal timing

Thank you for joining us for our 2nd Cabral HouseCall of the weekend!   I'm looking forward to sharing with you some of our community's questions that have come in over the past few weeks…   Bernice: Hi Doc, First, thank you so much for your podcast. I absolutely love it! My favorite day is Friday. I always enjoy hearing about the research and new products. I learned about psyllium husk on your podcast and I have been taking it every day. I wanted to ask you about Zen Basil. Is this something that we should also consider taking as well as a fiber source? It looks like there are 15 grams per serving! Thanks so much!! Bernice       Genel: Hi Dr. Cabral, thank you for your work. About 5 years ago I had tuberculosis and long-term treatment. Since then I've had ongoing issues: persistent joint pain and unstable weight. I struggle to gain weight and often lose it without clear reason. Recent labs showed elevated rheumatoid factor (147.6 IU/mL), high ESR (38), and slightly low hemoglobin, suggesting inflammation or rheumatoid arthritis. I currently take DNS, Omega-3, and D3. What additional supplements could help lower inflammation and support recovery? I live outside the US and can order supplements, but EquiLife support said lab results cannot be processed from my country. I don't want to make the detox cause I don't want to lose the little weight I have. What protocol can I follow? Thank you again for your guidance.      Katherine: Hi Doc. Thank you for all you do in helping all of us. I was looking into get a vibration plate and was wondering which one you would recommend. To date, I didn't find one on your resource page or previous podcast. Would you consider recommending one in the future? Thank you!      Eli: Hi, Dr. Cabral, I feel like I can't get ahold of my appetite, both behaviorally and physiologically. I also deal with a huge amount of food noise. I notice when I eat a large breakfast, say from a restaurant, I can go basically the entire day without eating. Is it OK to flip meals - dinner for breakfast, regular lunch, and breakfast for dinner? Are there any studies or positive impacts of doing so? Why don't more health professionals talk about this type of practice? It seems as if it would be good for people. I'm desperate to try anything for my appetite and food noise problem. Thank you so much for answering my question!       Sheena: Hi Dr. C! hope you and your team are well. I'm a 46 year old female experiencing peri-menopause symptoms. My endocrinologist prescribed me birth control pills to help alleviate some of the symptoms which helped for about 8 mths only but now I'm considering HRT. I purchased the Big 5 and want to know if I need to come off BCP for accurate results? If so, how long should I be off before testing? If not, will I need to notify labs in advance? If I'm on HRT, will my results be accurate for Stress Mood test? And my last question, when doing the Detox, am I allowed to take herbal tinctures? (I take tintures daily to support my adrenals and liver). Will that cancel out the effectiveness of the FM and AYU pills? Thx in advance! You are the BEST!     Thank you for tuning into this weekend's Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right!   - - - Show Notes and Resources: StephenCabral.com/3768 - - - 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!  

I'm breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results. Build the plan. Execute daily.CHAPTERS:00:00 Intro01:24 Goal of This Conversation08:18 The Truth About Calories In, Calories Out15:29 Start by Finding Maintenance19:06 Adjust Calories With Patience24:28 Avoid the All-or-Nothing Trap27:26 Meal Timing, Fasting, and What Matters Most36:54 Build Consistent Meals You Can Repeat40:22 Using Calorie Undulation With Intention46:28 How to Set Macros for a Cut47:05 Protein First for Fullness and Retention54:30 Fat Intake, Digestion, and Gut Health59:11 Use Carbs to Support Performance01:01:11 How to Stop Late-Night Snacking01:07:57 Go-To Meals That Make Dieting Easier01:10:53 How to Eat Out Without Losing Progress01:14:51 Small Changes That Drive Real ResultsORDER MY BOOK HERE: ⁠https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠https://www.bareperformancenutrition.com/collections/performance-nutritionIG: ⁠instagram.com/nickbarefitness/⁠YT: ⁠youtube.com/@nickbarefitnessThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

In this episode of Empowered Radio, host Emma Montgomery revisits one of the most debated topics in nutrition: meal timing. Emma shares what she used to believe as a coach - that calories were the only thing that mattered - and how years of personal experience and working with clients changed her mind.She unpacks how meal timing affects hunger, cravings, binge eating patterns, sleep quality, scale fluctuations, and workout performance. This isn't about rigid meal schedules or debunking myths; it's about building eating patterns that actually support sustainable fat loss and a healthier relationship with food.Apply for coaching Join the Monthly Membership Submit a question for the podcast HAPI supplementsThe EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Chronic stress belly fat is more than a feeling — it changes your hormones, metabolism, and cravings. Nurse Doza breaks down 5 specific mechanisms — cortisol, insulin resistance, leptin dysfunction, fatty liver, and late-night eating — explaining exactly why belly fat won't budge and what to do about it. FEATURED PRODUCT:  The Metabolic Pack from MSW Nutrition is the complete protocol for everything covered in this episode. Liver Boost combines turmeric (curcumin), green tea extract (EGCG), NAC, and alpha-lipoic acid to reduce inflammation, support liver detoxification, and combat insulin resistance at the cellular level. Mitochondriac delivers resveratrol and key mitochondrial support to activate AMPK, improve cellular energy, and lower inflammatory markers linked to chronic stress and weight gain. Zen contains an adaptogenic blend with Rhodiola, Ginseng, Eleuthero, Schisandra, and bovine adrenal glandular support — specifically designed to regulate cortisol and protect adrenal health. Together, these three supplements form a 60–90 day metabolic reset built to address the root causes of chronic stress belly fat.

If you are constantly bloated, fatigued, and feeling heavy, your gut bacteria have taken over. The standard advice is to just stop eating and do a multi-day water fast. But if your gut is already inflamed, a strict zero-calorie fast will actually spike your cortisol, trigger adrenaline crashes, and blow open the tight junctions in your intestinal wall.In this video, I break down the Italian fasting hack engineered by longevity researcher Valter Longo: The Fasting Mimicking Diet (FMD).I explain exactly how to structure this 5-day protocol to trick your body into autophagy (cellular cleanup) while still eating 800 to 1100 calories of specific fats and complex carbs. You will learn how constant "grazing" paralyzes your Migrating Motor Complex, why hidden proteins in vegetables are secretly kicking you out of fasting mode, and the exact step-by-step protocol to re-feed your microbiome on Day 6 without causing a massive inflammatory storm.Thank you to our sponsors!-GOT MOLD? | Go to http://gotmold.com/shopand use DAVE10 to save 10% and see what's in your air-The One Device | Use code DAVE for $10 off at theonedevice.com/dave-iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVETimestamps:00:00 – Intro00:40 – Gut Ecosystem01:00 – Constant Snacking02:57 – Gut-Brain Connection03:40 – Why Standard Fasting Can Backfire07:22 – The Fasting Sweet Spot09:21 – Introducing the FMD10:43 – Pre-Reset: Prep Days13:24 – The 5-Day FMD Protocol16:47 – Meal Timing & Circadian Rhythm17:46 – Sleep, Stress & Recovery18:22 – How Often to Do FMD19:23 – WrapupConnect with Dave Asprey!Website: https://daveasprey.comTikTok: https://www.tiktok.com/@daveaspreyofficialInstagram: https://www.instagram.com/dave.asprey/Facebook: https://www.facebook.com/Daveaspreyofficial/X: https://x.com/daveaspreyYouTube: https://www.youtube.com/c/daveaspreybprThe Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ https://m.facebook.com/Thehumanupgrade/Danger Coffee: https://dangercoffee.com/DAVE15Dave Asprey's BEYOND Conference: https://beyondconference.com/Dave Asprey's New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/Dave's favorite supplements: https://www.shopsuppgradelabs.com/discount/DAVE15Upgrade Labs: https://upgradelabs.com40 Years of Zen: https://40yearsofzen.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Chronic stress belly fat is more than a feeling — it changes your hormones, metabolism, and cravings. Nurse Doza breaks down 5 specific mechanisms — cortisol, insulin resistance, leptin dysfunction, fatty liver, and late-night eating — explaining exactly why belly fat won't budge and what to do about it. FEATURED PRODUCT:  The Metabolic Pack from MSW Nutrition is the complete protocol for everything covered in this episode. Liver Boost combines turmeric (curcumin), green tea extract (EGCG), NAC, and alpha-lipoic acid to reduce inflammation, support liver detoxification, and combat insulin resistance at the cellular level. Mitochondriac delivers resveratrol and key mitochondrial support to activate AMPK, improve cellular energy, and lower inflammatory markers linked to chronic stress and weight gain. Zen contains an adaptogenic blend with Rhodiola, Ginseng, Eleuthero, Schisandra, and bovine adrenal glandular support — specifically designed to regulate cortisol and protect adrenal health. Together, these three supplements form a 60–90 day metabolic reset built to address the root causes of chronic stress belly fat.

How Many Calories, Carbs, and Protein Should You Eat? - Download our free tool and find out, based on your goals! https://www.digitalbarbell.com/calorieandmacronutrientcalculatorWork with us: https://www.digitalbarbell.com/contact-usIn this episode of the Digital Barbell Podcast, we're breaking down one of the most misunderstood topics in fitness and nutrition: meal timing.Does eating late at night actually make you gain fat?Do carbs before a workout help performance?Should you avoid insulin spikes?And does training fasted really burn more fat?We cover:• Why total calorie intake matters more than meal timing for fat loss• The “savings account” analogy for understanding body fat• Why nighttime eating gets people in trouble (and it's probably not what you think)• The truth about insulin and fat storage• How meal timing CAN improve workout performance• The 3 main energy systems your body uses during exercise:ATP-CP systemGlycolytic systemOxidative system• Why carbs before training can help your workouts• How protein timing supports muscle growth and recovery• The difference between “burning fat” and actually losing body fatWe also touch on:• Where you should look when you squat• How to properly brace during liftsIf you've ever wondered whether you should stop eating after 7pm, train fasted, or slam carbs before a workout… this episode clears it all up in plain English.

If you've ever wondered whether when you eat matters, this episode is for you. We're breaking down how meal timing impacts metabolism, energy, hormones, and fat loss, and what tends to work best for women in midlife.www.ginaschade.com Instagram: @holistic_health_with_ginaGrocery Guide: https://bit.ly/groceryguidegsBook a Call With Gina: https://bit.ly/discoverycallwithgina

In this episode I sat down with metabolic researcher Andrew Koutnik to break down the science of metabolic health, insulin resistance, and ketogenic diets. We explore why most people struggle with energy crashes, cravings, and weight loss resistance, and how blood sugar regulation plays a central role in long term health. Andrew shares insights from decades of research and personal experience living with type 1 diabetes, including how the body adapts to carbohydrate reduction, what metabolic flexibility actually means, and why keto is often misunderstood.→ Leave Us A Voice Message!  Topics Discussed: → What is metabolic flexibility and why does it matter? → How long does it take to adapt to a ketogenic diet? → Does keto improve insulin resistance and energy levels? → Why do people feel tired when starting low carb diets? → What is the best way to balance blood sugar naturally? Sponsored By:  → LMNT | Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend. → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. Timestamps:  → 00:00:00 - Introduction → 00:01:37 - Diabetes + Nutrition  → 00:06:41 - Obesity + Insulin → 00:10:32 - Glucose Spikes  → 00:14:51- CGMs  → 00:15:28 - Blood Sugar Red Flags  → 00:19:30 - Reducing Carb Intake → 00:28:52 - Defining Metabolic Health → 00:34:00 - Meal Timing → 00:38:22 - Intermittent Fasting → 00:41:20 - Ketosis + Metabolic Flexibility  → 00:46:50 - Nutrition Experimentation → 00:50:59 - Nutrition Fundamentals → 00:55:50 - Food Swaps  → 01:01:51 - Performance Changes  → 01:06:27 - Sodium + Children's Snack  → 01:13:24 - Children's Sugar Intake  → 01:16:25 - Children's Nutrition  Further Listening:  → Why You're Always Hungry + How to Fix It | Dr. Jason Fung Check Out Andrew: → Website  → Instagram  → YouTube Check Out Kelly: → Instagram → Youtube → Facebook

What should you really be feeding your dog? And why are so many dogs now struggling with skin issues, gut problems, obesity, chronic inflammation, ear infections, anal gland problems and more?In this episode, I'm joined by holistic vet Nick Thompson to talk about the truth about feeding your dog, and why it may be much simpler than most people have been led to believe.We explore how dogs went from eating real food in rhythm with nature… to being fed ultra-processed, highly marketed “complete and balanced” diets every day for life, and why that shift may be driving so many of the chronic health issues we now see in our animals.Nick shares his simple framework for raw feeding, the biggest mistakes people make when switching away from kibble, the truth about canned food, how to make the process less overwhelming, and why variety matters so much.We also talk about hydration, fasting, feeding frequency, timing meals around exercise, and why feeding your dog should not feel complicated or frightening.This conversation is all about coming back to common sense, real food, and trusting that nature usually got it right long before industry got involved.In this interview we cover:✅ Why feeding dogs has become so confusing✅ The rise of kibble and ultra-processed dog food✅ Why canned food is not necessarily much better✅ The health impact of feeding species-inappropriate food long term✅ Nick's simple raw feeding framework✅ The importance of variety✅ Common mistakes people make when switching to raw✅ How to transition from kibble or canned food✅ Once a day vs twice a day feeding✅ Feeding around exercise✅ Hydration and bone broth✅ Why this matters for humans too————————————————In the extended members section, Nick stays on for a deeper conversation around the pet food industry, pharmaceuticals, vaccines, censorship, mind control, and some of the wider realisations that come when you start questioning what you've been told.That extra section is available for my YouTube Members and paid Substack subscribers.YouTube Membership > Click Join on my channel: https://www.youtube.com/@CatherineEdwards007————————————————

I have been a fitness coach for 8 years. if you want to lose your gut and get your abs showing for the first time then DM the words “abs” on instagram @kevinwuwu_ and we'll have a chat on whether  or not I can help you out

主播：Meimei（中国）+ Maelle（法国） 音乐：This Will Be (An Everlasting Love)最近，主播Maelle去印度参加了一场婚礼！这场孟加拉邦婚礼（Bengali wedding）让她大开眼界——不同国家的婚礼文化到底有多不同？今天，我们就来聊一聊婚礼那些事儿！01. Wedding Duration 婚礼要办几天？印度婚礼，尤其是孟加拉邦婚礼，通常是为数多日的活动（multi-day events）。主播Maelle这次参加了四个活动（events）：Mehendi & Alburobhat（指甲花仪式）、Sanggot（一种婚前仪式）、Haldi Ceremony（姜黄仪式）和Hindu Wedding Ceremony（印度教婚礼仪式）。在美国，婚礼通常只有一天，从证婚仪式（ceremony）到宴会（reception），大概5-6小时。偶尔会有第二天的早午餐，但不常见。在法国，it is similar to America。婚礼通常是一整天，有时第二天会有早午餐（brunch）。在中国，有些婚礼也是两天，通常包括正式的宴会和第二天的早午餐或敬茶仪式。02. Outfits & Colors 婚礼穿什么？在印度，主播Maelle作为宾客（guest）竟然换了四套不同的礼服！新娘（bride）在每个活动中也会换不同的服装（wears different outfits at each event）。在婚礼仪式上，新娘穿的是红色，这个和传统的中国婚礼服饰是一致的。在美国，新娘主纱通常是白色。宾客通常不会穿抢眼的颜色，尤其是白色。在法国婚礼上，要确保只有新娘穿白色（only the bride wears white）。美国婚礼通常会和宾客明确好着装要求（dress code）：（1）Formal 正式版：Black tie optional（黑色领结搭配正装），但因为是可选的（optional），所以不强制。男士一般是西装（suits）或者燕尾服（tuxedo），女士穿长款礼服（gown）。（2）Casual 随意版：鸡尾酒会着装（Cocktail attire），介于正式和休闲之间。男士穿西装或衬衣，也可以打领带，女士穿颜色更丰富的裙子。如果新娘有特别希望宾客穿的颜色，也会把相应的色系提前告诉对方。新娘换装数量也有差异：（1）美国新娘：1-2套礼服（主纱+宴会裙）。除了主纱以外一般是在reception（宴会）上穿一套不同款式的裙子。（2）法国新娘：通常一套，有时晚上换第二套。（3）中国新娘：2-4套（红色传统礼服+白色婚纱+敬茶礼服）。03. Ceremony & Rituals 仪式流程大不同印度婚礼仪式大约3-4小时，包含多个仪式（multiple rituals）。宾客不需要全程在场（stay the whole time），可以去吃饭，只有直系亲属会全程陪伴（mostly immediate family stays）。美国婚礼仪式通常只有半小时到一小时，几乎所有宾客都参加。法国婚礼，宾客也会全程参加。有时出于预算原因（budget reasons），大型婚礼中只有部分宾客受邀参加教堂仪式（church ceremony），仪式1-2小时，之后是long dinner party。中国婚礼，正式宴会是重头戏，通常有10-12道菜，上百位宾客。In Chinese weddings, guests usually enjoy the banquet (单纯享受宴会), give toasts (敬酒), and watch performances (看其他人的表演), 有的时候会有唱歌和跳舞。不过很多宾客don't actively participate in (不会主动表演) the rituals as much as in India. 宾客的角色是见证、祝福和营造热闹气氛，而不会主动参与每一个传统仪式（celebrating together during the meal rather than in the ceremonial acts themselves）。04. Meal Timing & Guest Experience 什么时候吃饭？印度婚礼：用餐时间通常围绕仪式安排，not necessarily with the bride and groom（不一定和新郎新娘一起）。中国婚礼：宴会是重头戏，所有宾客一起用餐。美国婚礼：晚餐通常是reception的一部分，有时是自助餐性质（buffet style），一般会请餐饮公司（catering）来服务。法国婚礼：everyone usually eats after the ceremony, 有正式菜品（formal courses）和致辞（speeches）。05. Reflections & Takeaways 总结与感悟主播Maelle在印度婚礼中最惊讶的是：宾客穿着亮眼的传统服装，有些女性甚至穿着自己的婚礼纱丽！而在法国，大家会非常小心不要比新娘更耀眼（not to outshine the bride）。主播Meimei在美国婚礼中最惊讶的是：中国婚礼通常很正式（formal），有严格的座位安排（strict seating order）和致辞，而美国婚礼更加随意（casual）。在不同文化中参加婚礼，让人深刻感受到：庆祝、家庭和爱是共通的，但我们表达的方式是独特的（celebration, family, and love are universal, but the ways we express them are unique）。欢迎在评论区留言：Which wedding left you in awe？你参加过最特别的婚礼是哪一种？

Hi friends! I have a brand new podcast episode live, and today I'm diving into one of my all-time favorite topics — sleep!

Recording of my live Q&A on IG!I cover My Septoplasty, Meal Timing, Iron as a Vegan and so much more!If you are a Middle Aged Vegan that wants to lose fat & build muscle, live longer - without cutting carbs or your favourite foods ...

What if the timing of your meals matters just as much as what you eat? In this episode, we explore emerging research suggesting that eating fewer meals—and cutting out late-night snacks—may help protect against Type 2 Diabetes and Obesity, while also improving gut and heart health.We break down new findings on why closing the kitchen earlier in the evening could help your body reset overnight. From metabolic signals to hormone balance, we discuss how simple habits—like stopping food intake at least three hours before bed—may support your cardiovascular system and optimize digestion.You'll also hear about the science behind the Leptin Diet, including how the hormone Leptin helps regulate hunger, metabolism, and energy balance. We review new research that reinforces the core principles of the leptin-focused approach to eating, including meal timing, reduced snacking, and supporting metabolic signaling.Finally, we take a closer look at The Leptin Control Pack, a nutritional support system designed to enhance thyroid and leptin function, and discuss how supplements may complement lifestyle strategies aimed at improving metabolic health.If you're curious about how meal timing, hormone balance, and metabolic science intersect, this episode offers practical insights and the latest research to help you rethink when—and how often—you eat.http://www.myvitaminresource.com/https://www.georgebatista.com/

In this Q&A episode, I'm answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual,  I'm giving you simple, repeatable answers you can actually apply immediately.We're talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it's time to cut or stay at maintenance, and what progressive overload actually means (hint: it's not just “lift heavier every week”).We'll also get into the real-life side of consistency - what to do when you're exhausted and juggling everything - plus a clear breakdown of protein per meal and how to know if you are ready to lift heavier so you can train smarter and get better results.If you take anything from this episode, let it be this: your plan has to match your season… and consistency gets a whole lot easier when the plan is realistic.Episode recap:My favorite ways to measure progress other than the scaleHow to choose what to eat before and after a workout based on your needsHow to know when to lift heavierMy thoughts on how to “do it all” AND be healthyDeciding on a cut vs. maintenance based on body readinessThe myth of protein limits per meal and optimal protein timing Links/Resources:Grab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Dr. William Li, physician, scientist, and president of the Angiogenesis Foundation, joins the show to explain how circulation, the gut microbiome, and inflammation shape our risk of heart disease, cancer, and brain disorders. In this conversation, he breaks down surprising discoveries about microplastics, GLP-1 weight-loss drugs, stem cells, and why the health of our blood vessels may be the hidden key to longevity. Dr. Li is also the author of the bestselling book Eat to Beat Disease, where he explores how food can activate the body's natural defense systems.In our conversation we discuss:(0:00) Introduction(1:32) Why Most People Die From Heart, Brain, or Cancer(1:54) The Real Common Denominator: Circulation(2:18) Why Blood Vessels Control Health(2:44) Young People Getting Diseases of Aging(3:24) Why Researchers Are Looking for the “Smoking Gun”(4:34) Chronic Inflammation Explained(6:04) Environmental Causes of Inflammation(8:19) Microplastics From Car Tires(9:15) Pollution, Water Contamination, and Toxins(11:09) Gut Microbiome: Your 39 Trillion Bacteria(12:15) How Gut Bacteria Control Brain, Mood, and Metabolism(13:24) The Firefighter Role of Good Bacteria(14:44) Dysbiosis and Chronic Disease(15:54) The Gut–Brain Connection(16:32) Is the Appendix Actually Important?(18:11) Why Longevity Studies Take Decades(21:24) Anti-Inflammation Insights From Drug Studies(23:40) GLP-1 Drugs and the Weight Loss Revolution(25:15) Why GLP-1 May Protect the Heart(27:18) Should Healthy People Take GLP-1 For Longevity?(29:40) Side Effects of GLP-1 Medications(32:12) The Unknown Long-Term Effects of New Drugs(34:05) Why Longevity Research Is So Hard(36:30) Stem Cells Explained (Stem Cells 101)(39:17) The 70 Million Stem Cells You're Born With(41:24) Why Stem Cells Decline With Age(43:21) The Truth About Stem Cell Clinics(46:14) Foods That Can Mobilize Your Stem Cells(48:42) Microplastics: Easy Ways to Reduce Exposure(53:08) Water Filters and Reverse Osmosis Debate(56:03) Air Quality and Why It Matters For Health(59:03) Meal Timing, Fasting, and Energy(1:02:24) Why Not Eating Can Improve Health(1:05:42) What To Eat For Breakfast(1:09:42) The Future of Personalized Nutrition(1:13:25) Measuring Your Microbiome(1:17:52) The Next Frontier of Health Research(1:20:54) Food Potency and Superfoods(1:24:23) Longevity vs Quality of Life(1:28:09) The Philosophy of Healthy Aging(1:30:48) Where to Follow Dr. William LiLearn more about Dr. William Li here:Website: https://drwilliamli.com/Youtube: https://www.youtube.com/@DrWilliamLiListen to the full episode here:https://youtu.be/Z20c9JqkbTw

On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.We start with personal updates, then move into one of the most important conversations in physique coaching — why most people try to diet before their body and lifestyle are ready.THIS EPISODE COVERS:JEFF'S “HOLDING PHASE” APPROACH TO TRAINING & HEALTHBRANDON'S 24–28 WEEK BUILDING PHASE, TRAINING SPLIT & CALORIE INTAKEWHY A PRIMER PHASE IS CRITICAL BEFORE FAT LOSSPHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESSMETABOLIC ADAPTATION & DIETING HISTORYHUNGER & APPETITE REGULATION BEFORE DIETINGTHE NEED FOR TIME OUT OF A DEFICITBUILDING MUSCLE BEFORE GETTING LEANMANAGING A TIGHT SCHEDULE WHILE TRAININGCIRCADIAN RHYTHM, MEAL TIMING & EVENING TRAININGADVICE FOR TAKING BETTER CHECK-IN PHOTOSHOW TO IMPROVE RECOVERY & REDUCE SORENESSPERI-WORKOUT NUTRITION & PERFORMANCE RECOVERYWHAT TO LOOK FOR IN A HIGH-QUALITY SUPPLEMENT COMPANYTHIRD-PARTY TESTING, LABEL TRANSPARENCY & GMP STANDARDSIf you're someone who wants to approach fat loss, physique development & performance with a health-centric, evidence-based strategy, this series is for you.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFor Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryBrandon's Website: https://www.brandondacruzfit.comMy Reading Recommendations: THE MUSCLE & STRENGTH PYRAMIDS https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Thank you for joining us for our 2nd Cabral HouseCall of the weekend!   I'm looking forward to sharing with you some of our community's questions that have come in over the past few weeks…   Pati: how do you lower and keep cholesterol low during early menopause and when you have Familial Hypercholesterolemia. I have 315 total /240 LDL/70HDL/50 Trig. I am 5.4 height, 120lb and gluten free and dairy free for 13yrs and eat very low carbs and sugar. Never taken statins because they make my joints hurt but had high cholesterol for years but 300 was my highest. What can I take that can help and what should i eat. Thank you Pati      Anonymous: Hi Dr. Cabral. Just wanted to confirm. Podcast 3576 reviewed a PubMed study that gave a minimum daily dosage of 10,800 FU to obtain desired results. The podcast gave me the impression that your supplement exceeded the 10,800 FU/day since only the 20,000 FU number was given. However, 3 plus does per day would be needed? Please can you clarify? Proteolytic Enzyme supplement. Natto Serving dosage on label is - (20,000 FU/g) 150mg My understanding is Natto amount is 3,000 FU 20,000 FU/g x .150g =3,000 Is this correct?      Ashley: Hi Dr. Cabral, I have a detox meal timing question for you. When I did my last set of the big 5 labs, my health coach told me that it would be OK for me to eat at 8 and 3 instead of 11:30 and 6:30 as I feel much better when I fuel my body in the morning. When I don't, I feel ravenous in the evening. However, the admin in the FB group disagreed and said I shouldn't do that. Can you please clarify and let me know how big of a difference it makes to eat later instead of earlier? I feel like if eating earlier in the day helps me actually stick to the foods I'm supposed to eat and I'm still fasting for the same lengths of time that  it would be OK. If it's a bigger deal than I realize, will you please explain the reasoning? Thanks so much!      Tommy: Hi Dr. C, I'm an IHP who's come a long way with healing, but I feel stuck for the remainder. I've attempted a detox only once in my life. After the 4th day I was so wiped out that I couldn't really even work. I've also got high heavy metals but the protocol causes me such histamine reactions (even at a lower dose) that I just can't see it through. I feel stuck, I play for a soccer team but even training is too hard on my nervous system and leaves me wired. Maybe I should just try gentler detox like sauna and castor oil packs but I'm not sure it will be enough, and the sauna may just deplete me further. I've suffered so much with health and I'm in a better place, but still much work left to do.      Lou: Hi Dr. Cabral, I am 15 and listen to your podcast every morning on the way to school with my mom. I was wondering, what would you say are your 5 favorite books? They dont have to be health books. thanks, Lou    Thank you for tuning into this weekend's Cabral HouseCalls and be sure to check back tomorrow for our Mindset & Motivation Monday show to get your week started off right!   - - - Show Notes and Resources: StephenCabral.com/3670 - - - 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!  

Stephen and Lee discuss a variety of topics ranging from personal updates, humorous anecdotes from their editing experiences, insights from a recent comedy show, and the challenges of maintaining integrity in content creation amidst the prevalence of clickbait. They delve into the nuances of dietary practices, including dry fasting, nutritional deficiencies, and the impact of oxalates on health. The discussion also touches on community engagement, the importance of support systems, and the balance between sensationalism and authenticity in online content. As they wrap up, they share their excitement for future projects and upcoming interviews.Chapters00:00 Technical Glitches and Personal Updates03:05 Humor in Nutrition and Ingredients06:02 Clickbait Culture and Content Integrity08:53 Navigating YouTube's Sensationalism11:49 Community Engagement and Support15:10 Fasting Insights and Personal Experiences26:24 The Benefits of Fasting31:22 Understanding Nutritional Deficiencies36:36 Navigating Dietary Challenges41:08 The Impact of Meal Timing on Digestion43:02 Transitioning to a Carnivore Diet51:01 Oxalates and Their Effects53:00 Vitamin C and Oxalate Production

Your body doesn't treat breakfast and dinner the same way, and once you understand why, meal timing becomes a powerful lever for better health. We dig into chrononutrition, the science of how circadian rhythms shape appetite, insulin sensitivity, and energy metabolism, and we translate it into simple steps that fit real life.We start by mapping the daily hormone dance: morning light sparks a cortisol rise that mobilizes energy, adenosine builds sleep pressure through the day, and melatonin ushers in nighttime repair. Those rhythms change how your body handles the same plate of food across the clock. Insulin sensitivity is highest earlier, glucose tolerance declines later, and fat oxidation slows in the evening. That shift helps explain why late-night eating links to insulin resistance, prediabetes, type 2 diabetes, and cardiovascular risk, even when total calories don't change.From there, we reframe fasting. Skipping breakfast often reduces calories but can backfire metabolically, with worse insulin sensitivity and blood pressure. Early time-restricted eating tells a different story: front-load calories, move dinner earlier, and minimize late-night intake. Studies show improved insulin sensitivity, blood pressure, and cardiometabolic markers when the eating window aligns with the body clock. A calorie at 8 a.m. meets a system primed to use energy; the same calorie at 10 p.m. meets a system preparing for sleep.You'll leave with clear, practical tools: anchor breakfast and lunch, keep dinner earlier and lighter, aim for consistent meal timing, get bright light soon after waking, dim light at night, and treat late snacking as a stressor. Whether your goal is better glucose control, sustainable weight management, or heart health, aligning meals with your circadian rhythm can amplify results without adding restriction.If this helped reframe how you think about food timing, follow the show, share it with a friend who loves nutrition science, and leave a review with your biggest takeaway.Go check out my website for tons of free resources on how to transition towards a healthier diet and lifestyle.You can download my free plant-based recipes eBook and a ton of other free resources by visiting the Digital Downloads tab of my website at https://www.plantbaseddrjules.com/shopDon't forget to check out my blog at https://www.plantbaseddrjules.com/blog You can also watch my educational videos on YouTube at https://www.youtube.com/channel/UCMpkQRXb7G-StAotV0dmahQCheck out my upcoming live events and free eCourse, where you'll learn more about how to create delicious plant-based recipes: https://www.plantbaseddrjules.com/Go follow me on social media by visiting my Facebook page and Instagram accountshttps://www.facebook.com/plantbaseddrjuleshttps://www.instagram.com/plantbased_dr_jules/Last but not least, the best way to show your support and to help me spread my message is to subscribe to my podcast and to leave a 5 star review on Apple and Spotify!Thanks so much!Peace, love, plants!Dr. Jules

FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat

Don't let your diet go to waste by making the same post-diet mistakes everyone else does. Professional bodybuilder Joshua Bradshaw reveals the secrets to a successful reverse diet, showing you how to strategically increase calories to build more muscle while staying incredibly lean. In episode 843 of the Savage Perspective Podcast, host Robert Sikes and Joshua Bradshaw share the truth about long contest preps, macro strategies for fat loss, and proper post-show recovery. Learn what it truly takes to build a winning physique and maintain your hard-earned gains year-round.Want to learn the exact steps to build muscle and lose fat? Join Robert Sikes's FREE Bodybuilding Masterclass for a simple, step-by-step guide to optimize your health and transform your body. Sign up here: https://www.ketobodybuilding.com/registration-2Follow Josh on IG: https://www.instagram.com/joshtbrad/Get Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters:0:00 - The Secret to Maintaining Gains Between Shows: Reverse Dieting 0:39 - Guest Introduction: Meet Natural Pro Bodybuilder Joshua Bradshaw 1:11 - Is a 30+ Week Bodybuilding Prep Worth It? 2:47 - Why 12-Week Preps Are a Huge Mistake 3:23 - Joshua Bradshaw's Journey: From Baseball to Pro Bodybuilder 6:14 - The "Dreamer Bulk": A Common Bodybuilding Mistake? 8:16 - How a Post-Show Reverse Diet Can Make You Leaner 9:32 - The Ideal Body Composition to Start a Contest Prep 11:27 - Competing as a New Pro: Navigating Federation Rules 13:07 - Classic Physique vs. Bodybuilding: Which is the Better Fit? 13:59 - How to Plan Your Competitive Seasons for Long-Term Success 15:14 - What It's Really Like Backstage with Top Natural Pros 17:42 - A Pro's Full Day of Eating: Calorie & Macro Breakdown for Prep 19:25 - How to Use a Reverse Diet Between Two Competitions 22:25 - The "Conditioning vs. Fullness" Dilemma 24:24 - How to Adjust Your Macros for Fat Loss Without Losing Muscle 26:02 - How to Modify Your Training at the End of a Prep 28:30 - Meal Timing & Food Choices: What a Pro Eats During Prep 29:53 - The Post-Show "Celebration Meal": How to Avoid a Setback 33:43 - Feedback from the Judges: How to Improve Your Physique 35:41 - Why Stay Natural in an Enhanced World? 38:00 - Is Natural Bodybuilding the Healthiest Sport? 39:36 - How Top Athletes Overcome Unforeseen Obstacles During Prep 41:12 - How a Bodybuilding Prep Exposes Your Life's Inefficiencies 43:14 - The Research Is In: A Scientific Look at Myo-Reps 44:56 - Study Results: Achieving the Same Gains with 30% Less Volume 47:56 - What Are "Junk Volume" and "Effective Reps"? 49:03 - What Does Earning a Pro Card Actually Mean? 50:43 - How to Overcome Performance Anxiety on Show Day 52:01 - Does a Top Bodybuilding Coach Coach Himself? 55:55 - The #1 Mistake Preventing People from Reaching Their Fitness Goals 58:44 - Is Tracking Macros a Waste of Time? 1:00:02 - The Importance of Camaraderie in Bodybuilding 1:01:04 - Why Competing Every Year Can Ruin Your Progress 1:03:09 - Where to Find Joshua Bradshaw

In this episode, Dr. Jockers explores with Jason Prall how mitochondrial health and the gut microbiome are deeply connected, shaping energy, inflammation, and long-term resilience. You'll learn why mitochondria are far more than energy producers and how their communication drives whole-body health.   In this episode, you'll discover how the microbiome helps translate food into signals that influence mitochondrial function, metabolism, and cellular repair. Jason breaks down why diversity in the gut matters and how everyday choices quietly shape this internal dialogue.   In this episode, you'll hear practical insights on how sleep, light exposure, movement, fasting, and stress act as signals that either strengthen or weaken this mitochondrial–microbiome connection. The conversation leaves space to rethink how small lifestyle shifts can create powerful biological change.     In This Episode:  00:00 Introduction to Human and Mitochondrial DNA 04:06 Deep Dive into Mitochondria and Aging 14:01 Understanding the Gut Microbiome 25:38 Environmental Factors Affecting Health 29:19 Mindfulness and Detoxification 29:55 Impact of Thoughts on Health 31:06 Personalized Health Approaches 31:39 Universal Health Strategies 33:43 Importance of Sleep 37:19 Exercise and Movement 41:07 Fasting and Meal Timing 45:48 Stress and Recovery Balance 48:42 Final Thoughts and Resources     If you want practical, natural strategies to balance your hormones, heal your gut, boost your energy, and slow aging, don't miss The Dr. Josh Axe Show. Dr. Axe blends ancient wisdom with cutting-edge science and brings on world-class experts for unfiltered conversations you won't hear anywhere else. Transform your health from the inside out and subscribe to The Dr. Josh Axe Show, with new episodes every Monday and Thursday.   Support glowing skin, stronger joints, better digestion, and deeper sleep with Paleovalley's 100% Grass-Fed Bone Broth Protein. Unlike most brands that use hides and skins, Paleovalley slow-simmers real beef bones to extract collagen, glycine, and key amino acids that boost metabolism and reduce inflammation. Each scoop delivers 15 grams of collagen and the clinical dose of glycine for better sleep. Get 15% off at paleovalley.com/jockers.     "Every disease involves mitochondria—when mitochondrial function fails, the body breaks down."      Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources: Paleovalley Bone Broth Protein: Save 15% on grass-fed bone broth protein at paleovalley.com/jockers.   Connect with Jason Prall: Book:  https://amzn.to/3YC78Wt Website:  humanlongevityfilm.com, beyondlongevitybook.com   Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

PART TWO: Discussing exercise selection, giving real-world specialization phase examples, important nutrition considerations, duration of specialization phases, and more Chapters00:00 - Introduction and Welcome Back00:24 - Listener Feedback and Evolving Coaching Philosophy02:39 - Programming Architecture for Specialization03:49 - Exercise Selection and Stimulus to Fatigue Ratio07:07 - Glute Specialization Example11:24 - Side Delt Specialization Example13:31 - Sensation vs. Tension in Different Movement Types17:37 - Training Intensity and Proximity to Failure25:34 - Managing Intensity Across Different Client Levels31:52 - Non-Priority Muscle Groups During Specialization35:50 - Nutritional Status and Specialization Success41:02 - Meal Timing and Training Quality45:40 - Duration of Specialization Phases50:19 - The Importance of Long-Term Commitment53:49 - Common Mistakes in Specialization Phases58:31 - Brandon's Current Training Approach01:04:02 - High Rep Training and Exercise Variety01:11:33 - Final Thoughts and Key Takeaways01:14:56 - Where to Find Brandon and ClosingFollow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=enCheck out Brandon's podcast: https://podcasts.apple.com/us/podcast/chasing-clarity-health-fitness-podcast/id1619611966Brandon's Email: bdacruzfitness@gmail.comKeywordsbody parts specialization, training, weak points, coaching, muscle growth, frequency, volume, fitness podcast, hypertrophy, exercise selectionTo Apply For Coaching With Our Team: CLICK HERE

So many of Sandra's clients and people who she talks to, start their day with a bagel and cream cheese. They seek dietitian support for help with energy crashes and bloating, plus digestive issues and cravings later in the day. Are these factors related......the bagel for breakfast and issues with energy and digestion later in the day?With three decades of helping patients and clients with their health and nutrition, Sandra discusses what this type of breakfast, day after day, may do to a person's healthEpisodes mentioned, include:Ep 205. Transform Your Digestion with Expert Tips withAndrea Hardy, RD Ignite Nutrition https://youtu.be/zyCU21Fy_LU?si=z3DT6-SqpVQq3HM6Nutrition Nuggets 25. 9 Protein Rich Breakfast Ideashttps://youtu.be/lej7xHKwEcw?si=UUjkse-rcXwRa5spNutrition Nuggets 119. Eat Protein for Breakfast to Lose Weight https://youtu.be/AUKJxagDfpI?si=dtW6_gTe8TnU2wqHNutrition Nuggets 131. High Protein Egg Ideas https://youtu.be/wPSRQ8TTviM?si=IYscAHTy1EE-OzvMEp 96. Is Breakfast the Most Important Meal of the Day?https://youtu.be/N7pAsCnCAkI?si=yme3q7hYv0IiPq0WNutrition Nuggets 73. How Many Plant Foods are in Your Breakfast? https://youtu.be/lej7xHKwEcw?si=UUjkse-rcXwRa5spNutrition Nuggets 48. Breakfast Foods to Ditch https://youtu.be/Se0TVgcFmwc?si=6q3A-8_ITeUcRlMiEp 116. Constipation Best and Worst Foods https://youtu.be/rBN10-683_o?si=xi5DIPlMLaWrj4zZEp 171. Break the Fast and Fuel Your Day https://youtu.be/5SWUgc1j2m8?si=KGH59BbomuBRFPm_Ep 181. Meal Timing for Health and Weight Loss https://youtu.be/NjBDdxFGlsk?si=XASPe5Tq46nwZTDKEp 84. Carbs: Why Are Whole Grains Better For Blood Sugar Control? with Kelly Springer, RD https://youtu.be/zJ2iHJHofEs?si=exoiC8Pfu0xucarIEp 170. Grains and Inflammation - Friend or Foe https://youtu.be/OYPL4mKVkTk?si=i-CQrt1Pbs3NOKMLEnjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)Don't forget to visit our social media pages as well. You can find us on ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠.Your support helps fuel the stoke and keeps the show going strong every week. Thanks!Website: www.mywifethedietitian.comEmail: mywifetherd@gmail.com

Dr. Allan Bacon returns to the Industrial Strength Show (after a wildly popular first appearance) to discuss the nuanced truth about the following topics: 1) Collagen protein and its effect on hair, skin, soft tissue injuries and building muscle 2) Cold Plunging and its effect on recovery, cognitive function & dopamine levels 3) Does the "Anabolic Window" exist and how does Meal Frequency/Timing affect our body composition & food cravings? *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Nutritional Supplements Dr. Allan Bacon Joe DeFranco

Dr. Allan Bacon returns to the Industrial Strength Show (after a wildly popular first appearance) to discuss the nuanced truth about the following topics: 1) Collagen protein and its effect on hair, skin, soft tissue injuries and building muscle 2) Cold Plunging and its effect on recovery, cognitive function & dopamine levels 3) Does the "Anabolic Window" exist and how does Meal Frequency/Timing affect our body composition & food cravings? *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com. IMPORTANT LINKS DeFranco's Nutritional Supplements Dr. Allan Bacon Joe DeFranco

Understanding Resistant StarchExploring Berberine and Its ClaimsDebunking Meal Timing Myths Caloric Intake and Metabolism InsightsApply for evidence based coaching support hereWhatsapp me here

Michael J. Wilkinson, M.D., F.A.C.C., F.N.L.A., explains how aligning when we eat, sleep, and move with our body's natural circadian rhythms can profoundly affect metabolic health. Drawing on research from UC San Diego and the Salk Institute, he explores how disruptions in daily patterns—late-night eating, less movement, artificial light—contribute to obesity, diabetes, and fatty liver disease. Wilkinson shows why *when* we eat may be as important as *what* or *how much* we eat, and how time-restricted eating offers a practical, biology-based strategy for preventing cardiometabolic disease and promoting healthy aging. Series: "Stein Institute for Research on Aging" [Health and Medicine] [Show ID: 41187]

Michael J. Wilkinson, M.D., F.A.C.C., F.N.L.A., explains how aligning when we eat, sleep, and move with our body's natural circadian rhythms can profoundly affect metabolic health. Drawing on research from UC San Diego and the Salk Institute, he explores how disruptions in daily patterns—late-night eating, less movement, artificial light—contribute to obesity, diabetes, and fatty liver disease. Wilkinson shows why *when* we eat may be as important as *what* or *how much* we eat, and how time-restricted eating offers a practical, biology-based strategy for preventing cardiometabolic disease and promoting healthy aging. Series: "Stein Institute for Research on Aging" [Health and Medicine] [Show ID: 41187]

Michael J. Wilkinson, M.D., F.A.C.C., F.N.L.A., explains how aligning when we eat, sleep, and move with our body's natural circadian rhythms can profoundly affect metabolic health. Drawing on research from UC San Diego and the Salk Institute, he explores how disruptions in daily patterns—late-night eating, less movement, artificial light—contribute to obesity, diabetes, and fatty liver disease. Wilkinson shows why *when* we eat may be as important as *what* or *how much* we eat, and how time-restricted eating offers a practical, biology-based strategy for preventing cardiometabolic disease and promoting healthy aging. Series: "Stein Institute for Research on Aging" [Health and Medicine] [Show ID: 41187]

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about B.T.R. Nation Bars and whether these so-called game-changing protein bars deserve a spot in your snack rotation. With flavors like strawberry shortcake and cinnamon cookie dough, these bars sound almost too good to be true—but are they actually good for you? Jenn takes a close look at what's inside the wrapper—from protein content to fat levels—and she's not holding back on her honest take. She'll walk you through which bars might work for your afternoon slump versus your post-workout recovery, and why the company's suggested uses might not match up with what your body actually needs. Plus, she's got some burning questions about those fresh ingredients and whether these bars qualify as a meal or a snack. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book' to 833-801-0500B.T.R. Nation BarsKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Bar Nutrition, B.T.R. Nation Bars, Superfood Bars, High Protein Snacks, Low Sugar Bars, Nutrition Facts, Ingredient Analysis, Clean Label Products, Gluten Free Bars, Pea Protein, Chicory Root Fiber, Almond Protein, Monk Fruit Sweetener, MCT Oil Benefits, Pre Workout Nutrition, Post Workout Snacks, Healthy Snacking, Fiber Content, Saturated Fat, Natural Ingredients, No Added Sugar, Cashew Butter, Peanut Butter Protein, Quinoa Crisps, Reishi Extract, Women Owned Brands, Non GMO Verified, Seed Oil Free, Dairy Free Snacks, Soy Free Products, Functional Foods, Nutrient Dense Snacks, Breakfast Replacement, Meal Timing, Macronutrient Balance, Food Label Reading, Nutrition Analysis, Health Claims, Wellness Products, Weight Loss Snacks, Clean Eating, Whole Food Ingredients, Best High Protein Bars For Weight Loss And Snacking, Low Sugar Superfood Bars With Natural Ingredients

SummaryIn this episode, Chase and Chris talk about one of the biggest struggles for people trying to lose weight or live healthier—weekends. During the week, most people stick to their routines. But once Friday night hits, it's like everything goes off track. The guys explain why this happens, how it affects your progress, and what to do about it.They break down why it's not about being perfect, but about having a plan—even a loose one—and keeping some structure, like meal timing or anchoring at least one healthy meal per day. They also talk about how planning ahead, making small sacrifices, and changing how you think about weekends can help you reach your goals faster. If you've ever felt like Monday rolls around and you're starting over again, this episode is for you!Chapters(00:00) Intro: Why Weekends Are the Real Challenge(01:19) Why 2 Days Can Stall 5 Days of Progress(03:30) The Weekend Is Too Busy to Rest(05:10) Social Events & Being On the Go(07:33) Anchor Meals: A Simple Weekend Strategy(09:05) Creating Routine and Meal Timing on Weekends(11:06) Meal Prepping for the Weekend(12:07) Planning Ahead Without Being Rigid(14:17) You're the Parent—You Set the Food Rules(16:35) Using Food as a Reward and Comfort(18:19) Blending Weekday and Weekend Eating Habits(20:15) Planning for Events to Reduce Stress(22:35) Making Decisions Ahead of Time(24:32) Learning to Say “No” Without Guilt(26:57) Don't Slam the Brakes—Just Coast Through the Weekend(28:56) Your Choices = Your Results(30:56) Zooming Out: Looking at the Month, Not Just One Day(32:34) You're Not Gaining Fat, But You Feel Like You Are(33:32) Final Thoughts: Sacrifice Now, Flexibility LaterSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Lynne Peeples is an author and journalist covering science, health, and the environment. Her writing has appeared in The Guardian, Scientific American, Nature, HuffPost, NBC News, The Atlantic, and other publications. Before becoming a journalist, she crunched numbers as a biostatistician for HIV clinical trials and environmental health studies. Peeples is a recipient of an MIT Knight Science Journalism fellowship and an Alfred P. Sloan Foundation book grant. She also holds master's degrees in biostatistics from the Harvard School of Public Health and in science journalism from New York University. She lives in Seattle. SHOWNOTES:

With a calcium score of zero, is there any fat in your diet?  Are there any recommended supplements for IBS?What is the safest and most appropriate dose of vitamin D3 for most seniors?

INFINITY Study on the timing of thyroid medication ingestionI have a growth near my eye that is changing in color and becoming crusty. What should I do?I've been suffering from hip pain for the last three years. Any suggestions on what to do?Could toxic exposures like mold cause conditions like low thyroid or autoimmunity?

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body's natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:

Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body's natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:

Welcome to the Mind Muscle Connection Podcast!In this episode, we dive into How Meal Timing and Movement Impact Fat Loss Efficiency with returning guest Brandon DaCruz.Brandon breaks down the strategy behind his recent fat loss phase, including why he chose a high-energy flux approach (lots of movement, not just low calories), how protein timing affected his results, and what most people get wrong about meal regularity. We also talk about the role of circadian rhythm, ghrelin, and how your body responds when you train early or eat erratically.This episode is full of insights so don't miss out! Let's talk about:Introduction to Brandon DaCruzBrandon's continuing education & learning approachFat loss phaseSleep disruption at low body fatCircadian rhythms, chrono-nutrition & meal timingFat loss mistakesScale weight vs. Visuals at low body fatWhere to find BrandonFollow Brandon DaCruz on Instagram:https://www.instagram.com/brandondacruz_/Follow me on Instagram for more information and education:  jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3146: Riley Pearce explores how meal timing might influence your circadian rhythm, potentially improving your sleep and overall metabolic health. While new research suggests light exposure has a stronger effect than food timing on sleep hormones, small changes, like reducing food after dark and extending morning fasts, can still support better rest and energy regulation. Read along with the original article(s) here: https://freeformfitness.ca/can-meal-timing-improve-your-sleep/ Quotes to ponder: "Meal timing may not have the effect on our sleep cycles that we originally thought." "Reduce food intake after sunset: if you eat this will signal all of those other periphery clocks to let your master clock know it is not time for bed yet." "The circadian rhythm is a natural cycle that is controlled by our biological clocks." Learn more about your ad choices. Visit megaphone.fm/adchoices

➢ DM “Fall Special” to IG @‌ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about top tips to stay on track while travelling, if meal timing at night matters & how to stay fit as a new parent.(0:00) - Intro(00:44) Question 1- Top tips to stay fit while travelling(13:15)Josh quote: “How you do anything is how you do everything.”(16:49) Kyle quote: Do what you can, with what you have, where you are." – Theodore RooseveltWhat has us excited or intrigued:(19:44) - Client shoutout - Nicole (23:24) Question 2- Does meal timing and eating late at night really matter? (26:35) Question 3- What tips do you have for new parents navigating fitness?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

In this episode, Dr. David Jockers explains the critical role protein plays in burning fat and building muscle. You'll learn how protein stabilizes blood sugar, supports brain function, and helps maintain lean body mass as you age.   He also highlights how protein reduces cravings and promotes fat burning, with a focus on amino acids like leucine for muscle growth. Plus, discover how protein boosts energy and mental clarity.   Dr. Jockers shares practical tips on protein intake based on body weight and activity level, emphasizing the benefits of eating within a restricted time window.     In This Episode:  00:00 Introduction to Protein and Health Risks 00:20 Podcast Welcome and Episode Overview 02:53 Importance of Protein for Health 04:34 Protein Types and Their Benefits 05:36 Leucine Threshold and Protein Intake Recommendations 11:26 Protein Intake by Weight and Meal Timing 17:10 Conclusion and Final Thoughts   Struggling with stress, low energy, or poor sleep? Magnesium Breakthrough is designed to help calm your mind, enhance focus, and improve sleep quality with all seven forms of magnesium. Take advantage of an exclusive offer by visiting bioptimizers.com/jockers and using the promo code Jockers at checkout to save 10%. Don't forget to subscribe for even more discounts and free gifts with your monthly supply! If you're serious about reducing your toxic load, I highly recommend upgrading to the P600 ceramic cookware. It's 100% free from Teflon, PFAS, and plastic coatings, ensuring a non-toxic cooking experience. Right now, you can get it for 50% off, plus an extra 20% off with the code SAFE20 at checkout! Don't miss this limited-time offer—head to chefsfoundry.com/jockers to claim your discount today! Support your skin from the inside out with Clearstem, the acne brand that connects internal and external skincare without pore-clogging ingredients. Pair their best-selling Mind Body Skin hormonal acne supplement with Clearstem's clinically effective topicals for results that last. Get 15% off your order today at clearstem.com/drjockers using code DRJOCKERS at checkout.   “Protein helps stabilize blood sugar, boost energy, and improve brain function — it's crucial for overall health!”  ~ Dr. Jockers     Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources: Use code JOCKERS at bioptimizers.com/jockers to save 10% Use code Safe20 at chefsfoundry.com/jockers Get 15% off your order today at clearstem.com/drjockers using code DRJOCKERS     Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

BIO:Dylan Gemelli is a prominent figure in the fitness and biohacking industry. He is known for his expertise in health, fitness, and performance enhancement. Dylan is the creator of the Dylan Gemelli Podcast, which features enlightening discussions with experts and influencers in the health and wellness space. His work focuses on improving the quality of life through biohacking, fitness, and longevity strategies. He is currently working on his masters degree in dietetics along with certifications as an integrative health professional and cellular health advisor.  Dylan is a God first family man that has his sights set on not only helping others to improve their health, wellness and quality of life but to also be an inspiration to everyone!SHOWNOTES:

My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Sponsors AGZ by AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00 Michael Snyder 03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c 09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness 12:18 Sponsors: AGZ by AG1 & Wealthfront 15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks 21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal 28:34 Exercise Timing, Muscle Insulin Resistance 30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins 35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training 38:40 Metformin, Berberine, Headaches 41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling 47:41 Subcutaneous vs Visceral Fat, Organ Stress 49:10 Sponsors: David & Eight Sleep 51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency 57:16 Microbiome, Immune System & Gut; Diet & Individual Variability 1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols 1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics 1:18:48 Sponsor: Function 1:20:35 Profiling Healthy Individuals, Genomes, Wearables 1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis 1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM 1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep 1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age 1:49:41 Longevity, Health Span, Genetics, Blue Zones 1:52:19 Epigenetics, Viral Infection & Disease 1:58:54 ALS, Heritability; Neuroprotection, Nicotine 2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics 2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials 2:20:33 Acupuncture, Blood Pressure 2:26:40 Immersive Events & Mental Health Benefits 2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine 2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, sits down with renowned circadian rhythm researcher and expert, Dr. Satchin Panda, to explore how the timing of your daily habits, like light exposure, sleep, and meals, can transform your health. Dr. Panda explains why our body doesn't just run on a single “master clock,” but on a network of clocks in nearly every cell—and how food timing plays a surprisingly powerful role in synchronizing these clocks. You'll learn practical strategies for training your circadian rhythm, optimizing your nightly routine and light exposure for better sleep, and using time-restricted eating to improve metabolic health.(00:23) Rapid Fire Q's with Dr. Satchin Panda(02:26) Decoding the Brain's Master clock(08:12) How to Train Your Circadian Rhythm: What Factors Apply Most?(11:09) Importance of Light Exposure For Optimal Sleep(15:41) Time Restricted Eating: How Does It Help Circadian Rhythm?(18:56) What Time Restricted Eating Studies Tell Us(28:22) Benefits of Time Restricted: What Do We Know?(40:54) Practical Takeaways For Time Restricted Eating and Circadian AlignmentFollow Dr. Satchin PandaDr. Panda's Salk ProfileDr. Panda's InstagramWHOOP Blue Light Blocking Glasses:WHOOP ShopSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn

***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling' to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals how aligning your intermittent fasting schedule with your circadian rhythm can dramatically improve weight loss and metabolic health. Dr. Scott and Tommy break down the science showing that eating the same meal at 8 AM versus 8 PM results in 30% less glucose processing effectiveness at night, making evening fasting windows less optimal. Discover research proving that women eating 70% of calories before noon lost significantly more weight than late eaters, and how just one hour of "social jet lag" (varying bedtime) increases diabetes risk by 40%. Learn the three main circadian disruptors sabotaging your fasting success: excessive blue light exposure at night, irregular sleep schedules, and late-night eating. The hosts explain why your worst cravings happen after dinner (it's biology, not willpower), how light exposure while sleeping increases BMI and waist circumference, and why shift workers have higher rates of metabolic dysfunction. Get actionable strategies for optimizing your fasting windows, including morning sunlight exposure protocols, blue light protection methods, and why turning off kitchen lights during evening fasts can eliminate food cravings. This episode provides the missing piece for fasters struggling with plateaus, hunger, or inconsistent results - showing how to work with your body's natural 24-hour clock rather than against it. Essential for anyone wanting to maximize their intermittent fasting results by understanding when your body is primed for fat burning versus fat storage throughout the day. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠ ⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠ ⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠ ⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠ ⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠ here!⁠⁠⁠⁠ Get ⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠Click here!⁠⁠⁠⁠ Our Community: Let's continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC5388543/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4089089/

In this podcast, I kick things off by sharing a behind-the-scenes highlight from my recent trip to Washington, DC, where I attended the Make America Healthy Again Commission report presentation at the White House. This experience was powerful, but also sobering, as the report shone a harsh light on the health crisis among our nation's youth—more than 40% of children have at least one chronic illness, and a staggering 70% of their daily calories come from ultra-processed foods. I discuss not just the causes of these issues, like environmental toxicity, digital addiction, and over-medicalization, but also my thoughts on where real change can and should occur. By the end of this episode, you’ll have a clear blueprint for dialing in your nutrition, optimizing your training recovery, and using smart timing to boost your energy, fat loss results, and longevity. Full show notes: https://bengreenfieldlife.com/491 Episode Sponsors: Xtendlife: Future-proof your health with Xtendlife’s Total Balance—100+ bio-active ingredients in a gender-specific formula designed for longevity and complete daily support. Use code BEN15 at www.xtend-life.com/ben for 15% off sitewide, plus free shipping. Organifi Shilajit Gummies: Harness the ancient power of pure Himalayan shilajit anytime you want with these convenient and tasty gummies. Get them now for 20% off at organifi.com/Ben. Healthlighting: If you want to see and feel the difference better light can make in your life, give Chromalux® full spectrum light bulbs a try. Go to healthlighting.com and use code BEN10 at checkout to save 10% off your order. LMNT: Everyone needs electrolytes, especially those on low-carb diets, who practice intermittent or extended fasting, are physically active, or sweat a lot. Go to DrinkLMNT.com/BenGreenfield to get a free sample pack with your purchase! ZBiotics Pre-Alcohol Probiotic: The world's first genetically engineered probiotic that helps break down the toxic byproduct of alcohol, Zbiotics Pre-Alcohol allows you to enjoy your night out and feel great the next day. Order with the confidence of a 100% money-back guarantee and 15% off your first order at zbiotics.com/BEN15 when you use code BEN15. Manukora: You haven’t tasted or seen honey like this before, so indulge and try some honey with superpowers from Manukora. If you head to manukora.com/ben or use code BEN, you’ll automatically get $25 off your Starter Kit.See omnystudio.com/listener for privacy information.

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices