Podcasts about Protein

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition.   Dr. Pak's Links: Website: drpak.com Instagram: @dr__pak YouTube: @Dr__Pak Book: Train Smarter, Not Longer   Timestamps: 00:00 Intro and the case for revisiting bro science 04:33 Protein absorption and large protein meals 07:41 How much protein lifters actually need 11:36 Diet vs. training for body composition 15:23 The anabolic window and pre-workout nutrition 22:08 Why dirty bulking does not build extra muscle 24:22 Squats, deadlifts, hormones, machines, and failure 30:27 Fitness tribalism and muscle confusion 37:07 BCAAs, supplement marketing, and cardio 43:44 Stretching, isolation exercises, and rep ranges 48:51 Defining failure and whether the big three are necessary 53:35 Dr. Pak's book and closing thoughts  

In this foundational solocast, Vanessa breaks down the basics of protein nutrition and explains why protein is essential for fat loss, body recomposition, metabolic health, and preserving lean muscle. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. You'll learn how dietary protein is broken down into amino acids, why essential amino acids must come from food, and how leucine helps trigger muscle protein synthesis. Vanessa also explains protein turnover, the balance between muscle protein breakdown and rebuilding, and why protein needs may increase during dieting, aging, illness, surgery, and other forms of physiological stress. The episode also explores why water fasting can result in the loss of both fat and lean mass, while protein-sparing modified fasting provides the amino acids needed to better protect muscle during a calorie deficit. Create your own custom protein blend at truenutrition.com/vanessa and use code VANESSA for 20% off your first order! Let me know what your custom blend is! In this episode: • Why protein is the only essential macronutrient • How amino acids support muscle, hormones, organs, and tissues • Muscle protein synthesis, protein breakdown, and protein turnover • Why leucine matters for building and preserving muscle • Why the body still needs dietary protein during fat loss • Protein-sparing modified fasting vs. water fasting • How extended fasting may increase the risk of lean-mass loss • Why protein's thermic effect can support greater fat loss • How preserving muscle supports metabolism and healthy aging • A practical starting point for setting your daily protein target The PSMF Library is officially live

In this episode, Doug Larson, Coach Travis Mash, and Dr. Mike Lane break down everything athletes need to know about protein: what it does, how much you actually need, and how to make it work in the real world. They dismantle the myth that the body can only use 30–35 grams per meal, explain why protein needs should scale with lean body mass and training goals, and show how distributing protein across three or four meals can support muscle growth, recovery, and performance without obsessing over a narrow post-workout window. The conversation then compares animal and plant proteins, whole foods and powders, whey and casein, and the potential role of collagen for connective tissue. They explain why the calories accompanying a protein source matter (beef ribeye, chicken breast, lentils, and peanut butter deliver radically different amounts of fat, carbohydrates, and fiber) and how your choices should change when gaining muscle versus losing fat. From ready-to-drink shakes and egg-white blends to pre-bed protein and workout-day carbohydrates, this episode provides a simple framework for hitting your protein target while adapting the details to your body, schedule, and goals.

You don't need a perfect routine to stay healthy, you need a few habits that move the needle, especially when life gets busy. In this episode, we break down six simple, high-impact habits for maintaining health during hectic or travel-heavy seasons, using a yard maintenance analogy to explain why consistency matters more than intensity. You'll learn: The six needle movers for health: hydration, protein intake, outdoor movement, sleep, and workouts Why consistency beats perfection when building lasting habits How small daily decisions compound into long-term health outcomes Practical strategies for staying on track while traveling or during busy stretches How to think about your health like yard maintenance, small upkeep now prevents bigger problems later If your schedule is packed but your health goals aren't going anywhere, this episode gives you the simple, sustainable habits to keep showing up. L5 Health Score Quiz https://score.lvltnhealth.com/ LVLTN Health https://www.lvltnhealth.com/ The Fitness League app https://www.fitnessleagueapp.com/ Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching Chapters 00:00 Introduction: Yard Metaphor for Health 74:58:39 The Jungle Yard and Its Lessons for Self-Care 238:52:00 The Consequences of Neglecting Basic Habits 355:32:01 The Importance of Foundations in Health and Wellness 499:58:43 Scaling Back Workouts Without Losing Progress 7305:32:09 The Power of Consistent Small Actions 8805:32:12 Maintaining Efficiency with Minimal Effort 11277:45:40 Needle Mover 1: Hydration and Water Intake 14166:39:14 Needle Mover 2: Protein at Every Meal 16999:59:23 Outdoor Movement and Nature Breaks 18972:12:47 Night Routine for Better Sleep 22194:26:26 Colorful Plates: The Power of Plant Diversity 25277:46:34 Two Workouts Per Week for Fitness 31416:40:00 Summary: Consistency and Small Changes Lead to Big Results

A Q&A about hunger during fat loss, covering calorie deficits, appetite control, protein, fibre, filling foods, meal timing, evening hunger, sleep, stress, diet breaks and how to know when your diet is too aggressive.  

Dr. Gabrielle Lyon joins K+L for a conversation on protein, muscle health, hormone balance, gut health, and the wellness trends women are constantly confused by. This Morning Microdose breaks down what actually supports women's health long-term. If you've ever felt overwhelmed by wellness or wondered why you still feel exhausted, inflamed, or anxious despite “doing everything right,” this episode will simplify it all. Think grounded health advice and the reminder that taking care of your body doesn't have to feel so complicated. Morning Microdose is a podcast curated by Krista Williams and Lindsey Simcik, the hosts and founders of Almost 30, a global community, brand, and top-rated podcast. With curated clips from the Almost 30 podcast, Morning Microdose will set the tone for your day, so you can feel inspired through thought-provoking conversations…all in digestible 10-minute episodes.  Wake up with Krista and Lindsey, both literally and spiritually, Monday-Friday. If you enjoyed this conversation, listen to the full episode on Spotify ⁠here⁠ and on Apple ⁠here⁠.  Sponsors: Quince | Make your summer wardrobe feel easier. Go to Quince.com/microdose for free shipping on your order and 365-day returns.

Sports nutrition has never been more confusing.One day carbs are the enemy. The next day protein is the answer to everything. Every week there's a new supplement, a new study, or another influencer promising the next breakthrough.So how do endurance athletes separate good science from good marketing?This week I'm joined by Kylie Van Horn, sports dietitian and author of *Practical Fueling for Endurance Athletes*, along with Zoe Rome, science communicator and co-host of the *Your Diet Sucks* podcast.We dive into:* Why nutrition advice online is so confusing* Protein, carbs, and whether you're actually eating enough* The truth about creatine, ketones, bicarb, and supplements* How to think about fueling instead of following trends* Weight loss and performance in endurance sports* Plant-based diets for runners* Why optimization can actually make running less enjoyableSupport our Sponsors: Sawyer: https://sawyerdirect.net/Janji (code: Freeoutside): https://snp.link/a0bfb726CS Coffee: CSinstant.coffeeGarage Grown Gear: https://snp.link/db1ba8abSubscribe to Substack: http://freeoutside.substack.comSupport this content on patreon: HTTP://patreon.com/freeoutsideBuy my book "Free Outside" on Amazon: https://amzn.to/39LpoSFEmail me to buy a signed copy of my book, "Free Outside" at jeff@freeoutside.comWatch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outsideWebsite: www.Freeoutside.comInstagram: thefreeoutsidefacebook: www.facebook.com/freeoutside#Trailrunning #Runningnews #Outdoors #Outdooradventure

Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. Today's episode of the PSMF series is a special conversation from the archives with bestselling author and nutrition expert Maria Emmerich. We explore how a protein-sparing modified fast can be used strategically to accelerate fat loss while prioritizing protein and protecting precious lean muscle. Maria explains the important difference between losing weight and losing body fat—and why simply adding more dietary fat may work against your goals when fat loss is the priority. We discuss how PSMF differs from traditional keto, fat fasts, egg fasts, intermittent fasting and extended fasting, as well as why protein should remain at the center of a body-recomposition plan. True Nutrition Build your own custom protein blend with the exact protein source, flavor, sweetener, and ingredients you want. Choose from 20+ protein options, customize every detail, and have your personal formula saved for easy reordering. Get 20% off your first custom protein blend at truenutrition.com/VANESSA with code VANESSA. Maria also shares practical strategies for overcoming sugar cravings, creating a supportive food environment and making satisfying high-protein meals easier. We talk about common obstacles such as relying on packaged "keto" foods, drinking high-fat coffees, overeating dairy and nuts, underestimating dietary fat and trying to obtain an entire day's protein in one meal. In this episode, we cover: What a protein-sparing modified fast is and how it differs from traditional keto The difference between weight loss and true fat loss How lowering dietary fat can encourage the body to draw upon stored body fat Why adequate protein is essential for preserving lean mass PSMF versus fat fasts, egg fasts and extended fasting Why prolonged fasting may not be ideal when muscle preservation is the goal Whether PSMF is appropriate for highly active people and endurance athletes Why higher ketones do not necessarily mean greater body-fat loss The problem with adding unlimited butter, cream, oils and fat bombs Why bulletproof-style coffee may quietly stall fat-loss progress The challenges of obtaining sufficient protein with one meal a day Intermittent fasting, meal frequency and protein distribution Hunger versus "hangry" blood-sugar swings How sleep can influence hunger and sugar cravings The role of movement, strength and an active lifestyle in body composition Electrolytes and hydration when lowering carbohydrates Foods that may be easy to overconsume, including dairy and nuts Preparing high-protein foods in advance to make consistency easier Maria's favorite PSMF-friendly recipes, including protein-sparing bread How to build an approach that supports your goals, preferences and lifestyle This conversation is full of practical insights for anyone interested in using PSMF as a targeted fat-loss tool—or simply learning how to place protein at the center of a smarter body-recomposition strategy. This podcast is for educational and informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making significant changes to your diet, fasting routine or health plan. The PSMF Library is officially live

#305: Peloton instructor, ultramarathoner, and bestselling author Robin Arzón joins Josie to break down the biggest myths women still believe about exercise—and why strength training may be the missing piece for better health, longevity, confidence, and body composition. Robin explains why lifting heavy won't make you bulky, how to know if you're using the right weights, and why shorter workouts can be just as effective as longer ones. They also dive into running for beginners, how to finally make exercise feel sustainable, why recovery is just as important as your workouts, and Robin's simple mindset shifts that make healthy habits actually stick. Plus, she shares her plant-based nutrition philosophy, the supplements she never skips, and the goal-setting advice that's helping people finally follow through.You'll learn:How heavy is actually "heavy" strength trainingThe biggest misconception about lifting weights and body compositionHow to build a workout routine that fits your goalsRobin's best beginner running tipsHow to fuel your workouts for more energy and better performanceThe surprising nutrient most people should focus on more than proteinWhy recovery days help you get stronger, not weakerThe simple mindset shift that makes habits easier to keepRobin's "Should Detox" for finally following through on your goalsHow to create a fitness routine you'll actually enjoy for years to comeFor Detailed Show Notes visit theeverygirlpodcast.com Hosted on Acast. See acast.com/privacy for more information.

For Complete Show Notes... and... special links... visit www.StuSchaefer.com  Take the free fat-loss quiz at https://stuschaefer.com/ 

Your workout has a job, and burning calories isn't it. In this solo episode, Angela breaks down the real difference between training for muscle and training for strength, and why blending the two with a calorie-burning agenda quietly sabotages both. She walks through why load matters far less than effort for muscle growth, why strength has only one real lever, and shares a practical band-assisted progression for building toward an unassisted pull up. The conversation then turns to protein, unpacking why so many midlife women are chronically under-fuelled, what the research shows happens when that's corrected, and the precise per-kilogram target worth aiming for. You'll come away with a clearer, less complicated framework for structuring your training and your plate, so fat loss becomes a byproduct of good decisions rather than a constant uphill fight. If you've ever wondered whether you're lifting the "right" way, or whether you're eating enough protein to actually see results, this episode gives you a straightforward answer. KEY TAKEAWAYS Train close to failure, not to a specific weight — muscle growth responds to effort near failure regardless of whether you lift heavy, moderate, or light, so choose the load you enjoy most. Separate your goals before you plan your workout — if strength is the priority, only heavier loads will get you there; lighter loads won't build meaningful strength no matter the effort. Don't ask your lifting sessions to burn calories — use diet or aerobic exercise for a calorie deficit, and keep resistance training focused on quality, near-failure sets. Build toward an unassisted pull up with band-assisted reps and eccentric (lowering) practice — both let you rehearse the actual movement while gradually shifting more load onto your muscles. Aim for roughly 1.6g of protein per kg of bodyweight (about 0.75g per pound) — benefits taper sharply past this point, so hitting even a partial increase toward that target still delivers meaningful gains in lean mass and fat loss. QUOTES "It really doesn't matter if you lift heavy, if you lift moderate, or if you lift light, as long as you take each set to near failure." "I like to look at resistance training as a path towards an anabolic stimulus on the body to increase muscle and strength." "The only way to maximize strength is to lift with heavier weights." "Protein is anabolic for muscle, and it happens to be catabolic for fat." "After you pass 0.75 grams per pound, there is still an anabolic benefit, but the more and more you eat, the less and less that benefit becomes." Want to go deeper? Start here:

What would your health, family, and business look like if you started planning for the person you want to be at 80? In this episode of The Landscaper's Guide Podcast, Jack Jostes hikes to the Royal Arch in Boulder, Colorado, with his business coach, Wayne Herring, owner of Business Builder Camp.Wayne shares why his long-term goal is to complete a trail 10K when he is 80 and how ambitious fitness goals can help business owners make better decisions today. Jack and Wayne also discuss protein-focused nutrition, short-term fitness and business sprints, scheduling meaningful adventures, avoiding burnout, and using focused seasons to improve systems. You'll hear how getting away from your computer can restore your energy, create urgency, and help you return to your team as a better leader.You'll LearnHow long-term fitness goals can improve your decisions todayWhy protein is a practical priority for strength and nutritionHow focused sprints can improve your health and business systemsWhy putting adventures and family experiences on the calendar mattersHow time away from work can increase energy, creativity, and productivityConnect With Today's Guest

Most people think this breakfast food is healthy, but it's actually one of the worst breakfast foods you could eat. Discover the worst breakfast foods for your health and the healthiest breakfast to eat instead.0:00 The worst breakfast foods0:21 Whole-grain cereal2:16 Whole wheat side effects2:51 Phytic acid3:27 Gut inflammation and whole grain cereals 6:44 What is the best breakfast?8:29 No breakfast benefits9:20 Protein breakfast

The longevity world has convinced a generation of women that protein is shortening their lives. The science says they've got it backwards and the people hurt most are the ones who need protein most.In this episode, Dr. Gabrielle Lyon breaks down the protein-and-longevity fear, steelmans the strongest case against protein, then walks through what the evidence shows:The RDA (0.8 g/kg) is a deficiency floor, not a target, the intake one camp calls "dangerously high" is what federal guidelines and expert groups now recommend (1.2–1.6 g/kg)The IGF-1–cancer link is tiny (a 3–11% risk bump vs. smoking's 1,000–2,000%), and the IGF-1–mortality curve is U-shaped: the lowest levels carry ~40% higher death riskSarcopenia roughly doubles death risk (3.5× with frailty) and perimenopause stacks anabolic resistance on top, exactly when women are told to fear the foods that defend themBy the end, you'll understand the mTOR and IGF-1 science well enough that nobody online can scare you off your own dinner, plus a simple Monday-morning plan: adequate protein, front-loaded, built on minimally processed foods, with heavy lifting to match.Thank you to our sponsors:BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4f7ZqM5 Our Place - Upgrade your kitchen with Our Place today. Visit https://bit.ly/4vT4cEr and use code DRYLON for 10% off sitewide. That's F-R-O-M-O-U-R-P-L-A-C-E DOT COM / D-R-L-Y-O-N and use code DRLYON for 10% off sitewide. With a 100-day trial, you can try it completely risk-free.Lucy Get 20% off your next order with code DRLYON at https://lucy.co/, or find yours in store at https://bit.ly/4ybQCxH Explore More from Dr. Gabrielle LyonPremium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon's clinical team https://drgabriellelyon.com/new-patient-inquiry/Connect with Dr. Gabrielle Lyon:Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyon X (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyon Chapters00:00 - Introduction: Is Protein Really Shortening Your Life?02:30 - Who the Protein Fear Hurts Most03:29 - What mTOR Is (Two Complexes)07:29 - The RDA Deception: High vs Low Protein12:00 - The Falcone Reanalysis of Levine 201416:00 - The Strongest Case Against Protein21:00 - Why Rodent Data Isn't Human Data26:08 - The IGF-1 Cancer Story, Link by Link29:00 - The U-Shaped Mortality Curve32:00 - Insulin, Carbs, and Active IGF-134:30 - Sarcopenia, Frailty, and Death Risk35:55 - Perimenopause and Anabolic Resistance38:00 - Red Meat, TMAO, and Plant Protein Myths39:51 - The Honest Verdict: Processed Meat44:00 - How Much Protein and Your Monday PlanIf you found this episode valuable, share it with someone who would benefit from it.Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Most of us treat fat loss as a subtraction problem. Eat less, move more, lose weight.Energy balance (calories in calories out) is definitely real, so that holds at the top level when it comes to pure weight loss.The trouble is that "eat less" is often done restrictively, often leads to even LESS protein, nutrient, and fiber intake, and often done at a rapid pace, any of which cause you to lose muscle, energy, get hungrier, and all the other things that ultimately make you quit (or gain he weight back).This episode goes deeper than calories to the power of... protein! Protein does not behave like the rest of your calories. It costs more to digest, though that effect is smaller than people claim. It is also the most filling thing you can eat, and I get into a study where people dropped hundreds of calories a day on their own, without being told to, just from eating more of it. That is the real lever, and why eating more can make you leaner even when you are not "trying" to push an aggressive calorie deficit.Then there is the claim that you can eat unlimited extra protein and still lose weight and body fat, so we'll examine that nutrient partitioniong claim. I also discuss daily protein targets, what to do if you're already leaner, and a 30-second way to think about the scale that explains how your body can change while the number stays flat.Try my favorite custom protein! Get 20% off your first custom protein blend at truenutrition.com/witsandweights with code WITSANDWEIGHTS. Build your own protein from the base up, pick your flavor and sweetener, add "bosts" like ashwaghanda, fiber, creatine, and more, and hit your daily target with something you're excited to drink!Wits & Weights is the evidence-based podcast for strength training over 40, body recomposition, fat loss over 40, metabolism recovery, and healthy aging. Hosted by Philip Pape, creator of Eat More Lift Heavy and Fitness Lab.Timestamps:0:00 - Why eating less keeps backfiring for fat loss 3:30 - Energy balance vs. differences between macros like protein 7:28 - Does protein burn more calories to consume vs. fats and carbs? 9:20 - Why protein is the most filling macro for fat loss 10:03 - How high protein creates a deficit through appetite 12:30 - What is the best protein supplement? 13:40 - Nutrient partitioning and mouse studies 16:00 - The myth of "free" protein calories in a surplus 20:30 - Your daily protein target for muscle and fat loss 22:35 - Why protein matters more for lean dieters 24:50 - Free macros guide for body composition 25:33 - Bonus: the two-envelope trick for body recompositionEpisode ResourcesFree Nutrition 101 for Body Composition (Fat Loss Macros) guide - how to find your maintenance and set your protein, carbs, and fats for any phase (fat loss, building muscle, or body recomp):https://witsandweights.com/macros

For Complete Show Notes... and... special links... visit www.StuSchaefer.com  Take the free fat-loss quiz at https://stuschaefer.com/ 

Sign up for weekly webinars: https://imahealth.org/weekly-webinars/How can parents help their children build healthier bodies, steadier moods, and stronger daily habits?IMA Senior Fellow and pediatrician Dr. Liz Mumper is joined by pediatric holistic nurse Maureen McDonnell for a thoughtful, solutions-focused discussion about supporting the whole child. They explore how nutrition, blood-sugar balance, digestive health, sleep, screens, movement, stress, and family routines may influence a child's physical and emotional well-being—and how parents can make meaningful changes without guilt, fear, or chasing perfection.Topics include:• Protein, healthy fats, fiber, vitamins, and minerals• Selective eating and possible underlying concerns• Blood-sugar regulation, digestive health, and the gut-brain connection• Anxiety, depression, stress, and emotional regulation• Sleep, screen boundaries, movement, and outdoor play• Building healthy family routines without pursuing perfection• The free Children's Health Solutions SeriesThe Independent Medical Alliance (formerly FLCCC) is a healthcare nonprofit on a mission to restore trust, integrity, and the doctor-patient relationship. Get involved by clicking below:• Donate: Support IMA: Donate for Advancements in Patient Care https://imahealth.org/donate/• Follow: Connect with Us - https://imahealth.org/contact/• Weekly Webinars: - https://imahealth.org/category/weekly-webinars/• Treatment Protocols: - https://imahealth.org/treatment-protocols/• Medical Disclaimer: https://imahealth.org/about/terms-and-conditions/

Protein has become the buzzword of the moment, but how much of what we're hearing is grounded in science? Registered dietitian and nutrition researcher David Goldman returns to separate facts from marketing and explain what the research actually says about meeting your protein needs, building muscle, and healthy aging. And then there's this: They say you are what you eat. David's research suggests the story doesn't end there. The plant foods you eat may influence how attractive you appear to others.  Packed with practical advice and refreshing clarity, this episode will leave you better equipped to navigate nutrition headlines, tune out the hype, and make food choices based on evidence instead of trends. What we discuss: Why most people aren't at risk of protein deficiency. Why resistance training is essential for preventing age-related muscle loss. The truth about protein combining. Creatine and a plant-based diet. The truth about oxalates and lectins. Getting iron from animal foods versus plant foods. How carotenoids affect your appearance and the best food sources. David's practical tips for getting enough protein on a plant-based diet. Resources:  The Role of Plant-Forward Diets in Physical Attractiveness: Integrating Facial, Olfactory, and Morphological Signals for Health Behavior Change The Game Changers  Improve your Sex Life & Lower Inflammation on Plants with The Game Changers Lead Scientist David Goldman – Switch4Good Let The Plant-based Games Begin: Optimizing Athletic Performance with Plant-based Nutrition  1 Million Tables Click the link below to learn about the FISCAL Act (S. 222) https://switch4good.org/fiscal-act/ Share the website and get your resources here https://kidsandmilk.org/ Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips https://switch4good.org/dairy-free-swaps-guide SUPPORT SWITCH4GOOD https://switch4good.org/support-us/ ★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★  https://www.facebook.com/groups/podcastchat ★☆★ SWITCH4GOOD WEBSITE ★☆★ https://switch4good.org/ ★☆★ ONLINE STORE ★☆★ https://shop.switch4good.org/shop/ ★☆★ FOLLOW US ON INSTAGRAM ★☆★ https://www.instagram.com/Switch4Good/ ★☆★ LIKE US ON FACEBOOK ★☆★ https://www.facebook.com/Switch4Good/ ★☆★ SUBSTACK ★☆★ https://dotsiebausch.substack.com/ ★☆★ AMAZON STORE ★☆★ https://www.amazon.com/shop/switch4good

I've been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate.The problem is, 96% of people still don't hit the recommended daily fibre target. Even if you eat vegetables at every meal. A salad is brilliant for micronutrients and polyphenols, but alone it's usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease.But for a lot of people, trying to eat more fibre comes with one big problem… bloating.So today I'm joined by Dr Emily Leeming, former chef, registered dietitian, scientist at King's College London and author of the new book ‘Fibre Power', to break down how to increase fibre in a way that works for your gut.She brings a rare combination of ongoing research, clinical practice and love for food.We cover:Key signs you may not be eating enough fibreHow to eat 30g of fibre a day without bloatingHigh-fibre foods people often overlookThe difference between high and low FODMAP foodsWhether fibre supplements are worth itOne fibre habit to start todayIt's a really practical episode and I hope it leaves you inspired to make a few tweaks to gently increase your fibre intake. Hosted on Acast. See acast.com/privacy for more information.

Local doctor Dr. Terry Wahls is back on the show. This time, she joins us to share her recent clinical trials in a two-part series.  Today, in Part 1, she shares her miraculous story, and we discuss dietary and lifestyle approaches for autoimmune conditions. Next week, in Part 2, she will share more about her clinical trials and explain how she lives her life currently, maintaining her high-functioning health. Foods necessary for overcoming autoimmune conditions: Leafy green vegetables, like spinach, Swiss chard, kale, and collards Deeply colored fruits and vegetables, like carrots, beets, and berries Sulfur-rich foods, including the cabbage family and mushrooms Protein sources, like meat, fish, and poultry (Or beans, legumes, and gluten-free grains like rice or buckwheat for vegetarians) Fermented foods like sauerkraut, kimchi, and kefir Organ meats like liver once a week Dr. Terry Wahls's Bio: Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and conducts clinical research using functional medicine principles in the setting of multiple sclerosis.  In 2018, she was awarded the Institute for Functional Medicine's Linus Pauling Award for her contributions in research, clinical care, and patient advocacy.  Dr.Wahls has secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for four years.  Yet Dr.Wahls restored her health using a diet and lifestyle program she designed specifically for her brain, and now pedals her bike to work each day.  She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. In this episode: How electrical stimulation therapy allowed Dr.Wahls to feel great despite her physical limitations (3:56) How redesigning her diet and adding the right supplements improved her multiple sclerosis symptoms and increased her strength and mobility (4:18) Foods that are necessary for improving brain health and overcoming autoimmune diseases (13:55) How Dr.Wahls helped veterans reverse type 2 diabetes, obesity, and autoimmune diseases through diet and lifestyle changes (18:05) How Dr. Wahls got banned from speaking at a conference after sharing about using lifestyle and diet to manage MS (19:39) The importance of a healthy diet and quality nutrition for maintaining good health (25:34) Links and Resources: Use CODE OMEGA3 to get 10% off ⁠OMEGA3 FISH OIL⁠ Use CODE BERBERINE to get 10% off ⁠Berberine⁠ Use code COQ10 to get 10% off ⁠COQ10⁠ Follow Your Longevity Blueprint  On ⁠Instagram⁠ | ⁠Facebook⁠ | ⁠Twitter⁠ | ⁠YouTube⁠ | ⁠LinkedIn⁠ ⁠Get your copy of the Your Longevity Blueprint book and claim your bonuses here⁠ ⁠Find Dr. Stephanie Gray and Your Longevity Blueprint online⁠   Follow Dr. Stephanie Gray  on ⁠Facebook⁠ | ⁠Instagram⁠ | ⁠Youtube⁠ | ⁠Twitter⁠ | ⁠LinkedIn⁠ ⁠Integrative Health and Hormone Clinic⁠ ⁠Podcast production by Team Podcast⁠  Guest Social Media Links: ⁠Facebook⁠ ⁠Instagram⁠ ⁠Twitter⁠ ⁠YouTube⁠ ⁠Clinical Trial⁠ 

Everyone's talking about "high protein" — but what does that actually mean for YOUR body?In this episode, Shanon breaks down the real science of protein as a registered dietitian and board-certified specialist in sports dietetics. She debunks the "1 gram per pound" gym myth, explains why those viral 75-gram protein bowls aren't helping you build muscle, and shares exactly how much protein you need per meal (spoiler: it's probably less than you think — but timed better than you're doing it).You'll learn: ✨ The actual RDA for protein (and the athlete maximum) ✨ Why more protein isn't better — and the leucine science behind it ✨ The 4 components of a balanced meal ✨ Protein guidance if you're on a GLP-1 (this one's important) ✨ Fun, realistic ways to add protein to every meal 4-Day mind-body reset designed to change your relationship with food:Click Here for Our Food Freedom ResetAre you ready to heal your relationship with your body and soul? Click Here to Learn More About Our Signature ProgramOur Links:Follow us on Instagram!Like us on Facebook! 

For Complete Show Notes... and... special links... visit www.StuSchaefer.com  Take the free fat-loss quiz at https://stuschaefer.com/ 

Paul Reiss dropped out of college to build Protein Pints, and then scaled it from 1 store to 15,000 in just three years. His strategy: deliberately pumping the brakes on Marketing so the brand wouldn't blow up before it could actually deliver. Paul and Daniel get into why going viral too early can sink a young brand, how to know when to hold back versus hit the gas, and the 1 question he says every product has to answer before you scale it. If you're a Marketer or founder who wants to know when to market and when to wait, this episode is for YOU! Enjoying the pod? Do Daniel a favor and hit follow, then leave a quick rating. It helps more Marketers find the show. Sign up for The Marketing Millennials newsletter: ⁠www.workweek.com/brand/the-marketing-millennials⁠ Daniel is a Workweek friend, working to produce amazing podcasts. To find out more, visit: ⁠www.workweek.com⁠ --- Follow Paul on LinkedIn: https://www.linkedin.com/in/paul-reiss-7060381b7/ Follow Daniel: YouTube: https://www.youtube.com/@themarketingmillennials/ Twitter: https://www.twitter.com/Dmurr68 LinkedIn: https://www.linkedin.com/in/daniel-murray-marketing

Caleigh and Sara pull up a post from a dietitian friend breaking down NASA's Artemis II crew menu, and it's not the bland astronaut food you're picturing. 189 menu items. Barbecue brisket. Mac and cheese. Nutella. Real food, not restriction.NASA requires astronauts to hit 1.2 to 1.8 grams of protein per kilogram of body weight, and every calorie is individualized per crew member, anywhere from 1,900 to 3,200 a day depending on size and activity. No blanket numbers, no cookie-cutter plan. If NASA won't send someone to the moon without hitting their protein, why are you skipping yours?The real takeaway isn't the menu, it's the system behind it. Astronauts don't eat on a rigid 7-12-6 schedule; they eat when the mission allows, inside a structure built to flex. That's the model: not more rules, just a system that bends around real life instead of breaking the first time your schedule changes.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now.Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday.The goal isn't to stay in a calorie deficit forever. It's to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week's episode because we're putting this all together with exactly what each nutrition phase looks like in practice!Episode recap:The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you5 questions I ask every client before setting calories or macrosKey pieces that determine the right nutrition phase for you7 common client scenarios to help you identify where YOU are + what your next step should beWhy different goals require different strategiesWhy maintenance isn't a setbackHow to avoid common mistakes like chronic dieting, fearing food & chasing quick fixesLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA's and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

For Complete Show Notes... and... special links... visit www.StuSchaefer.com  Take the free fat-loss quiz at https://stuschaefer.com/ 

Brain Health Breakthrough Coaching Programhttps://rawfoodmealplanner.clickfunnels.com/webinar-replay-brain-health-breakthrough-coaching-programJoin January 2027 RawFoodMealPlanner's 21-Day Challengehttps://rawfoodhealthempowermentsummit.com/the-rawfoodmealplanner-s-21-day-new-year-meal-prep-challenge Boost Your Wellness Journey:The Brain Reboot Plan: 5 Simple Daily Shifts for More Focus, Energy & Peacehttps://rawfoodmealplanner.com/brain-reboot-plan/Revitalize Your Brain: A Lifestyle Approach for Women Over 50https://rawfoodmealplanner.clickfunnels.com/webinar-replay-brain-health-breakthrough-coaching-programRESET: 3 Metabolic Mistakes Women 30+ Make And How to Fix Themhttps://rawfoodmealplanner.com/reset-3-metabolic-mistakes-women-30-make-and-how-to-fix-them/The Lancet published a study here https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(24)00191-0/fulltext emphasizing that young adults (ages 18–39) are a neglected but crucial window for dementia prevention. Most dementia research focuses on mid-to-late life, yet many modifiable risk factors that affect long-term brain health emerge or peak in young adulthood.Key Modifiable Risk FactorsEducation: Low levels reduce cognitive reserve and increase the risk of dementia.Hearing loss: One billion young adults globally are at risk due to unsafe listening practices.Traumatic brain injury (TBI): High rates from sports, motor accidents, and intimate partner violence.Hypertension: One in 12 young adults is affected; rates higher among Black Americans and in LMICs.Alcohol use: Peaks in early 20s, linked to long-term brain changes.Obesity & physical inactivity: Both rising rapidly; linked to inflammation and cardiovascular risk.Smoking/vaping: 90% of daily smokers start before 26.Depression & social isolation: Peak in early 20s, linked to later ADRD (Alzheimer's disease and related dementias) risk.Diabetes: 4% prevalence in young adults; prediabetes affects 1 in 4.Environmental factors: Air pollution, vision loss, high LDL cholesterol, and even emerging risks like sleep disruption, stress, spirituality, and microplastics.Join the Conversation:Subscribe and share this episode with anyone on their own path of health and transformation. // HOST Samantha Salmon, NBC-HWC Nationally Board Certified Health & Wellness Coach Brain Health Licensed Trainer | Integrative Nutrition Coach | Intuitive Nutrition Coach for Brain & Metabolic HealthThe information provided in this broadcast is for educational purposes only and is not intended as medical advice. These statements have not been evaluated by the Food and Drug Administration or the equivalent in your country. Any products/services mentioned are not intended to diagnose, treat, cure, or prevent disease. RawFoodMealPlanner.com © 2026

Feeling great isn't about chasing the next health trend. It's about mastering the fundamentals. It's about building a lifestyle where healthy choices become your normal. Because what you do every day will always matter more than what you do once in a while. I've been studying experts for years and despite coming from different backgrounds, they all point to the same idea... The healthiest people don't just make healthy choices... they've built lives where those choices have become automatic. Today, we're talking about the daily habits that help you feel better, think clearer, have more energy, and become the healthiest version of yourself. Health isn't one habit. It's an ecosystem. When you improve one area, every other area gets easier. Sleep makes workouts easier. Workouts improve mood. Better mood improves relationships. Better relationships reduce stress. Less stress improves sleep. It becomes a positive upward spiral.     Get Morning Sun Your body needs to know it's daytime. Morning sunlight helps: • Circadian rhythm • Better sleep that night • More stable cortisol • Better energy • Better mood • Hormone production Go outside. No sunglasses. Even 5–10 minutes can help.       Move Every Day Not because you're trying to lose weight. Because humans are designed to move. Walking is one of the most underrated longevity tools. Ideas: • 10,000+ steps • Walking meetings • Walking phone calls • Family walks after dinner Movement isn't punishment. It's medicine.     Lift Heavy Things   Muscle equals health. Benefits: • Blood sugar control • Longevity • Confidence • Bone density • Hormones • Energy Especially for women after 35.       Eat Foods Your Great-Grandparents Would Recognize Choose foods with minimal processing. • Protein first • Fruit • Quality dairy if tolerated • Eggs • Meat • Seafood • Vegetables • Healthy fats Less: • Packaged food • Sugary drinks • Ultra-processed snacks         Hydrate Like It Matters   Water is important. With electrolytes is even better.      Protect Your Brain • Sleep • Learning • Hobbies • Gratitude • Nature • Social connection • Limiting endless scrolling • Managing stress • Breathwork • Purpose What are you feeding your brain every day?       Build Real Relationships Good relationships. Family dinners. Friendships. Community. Belonging. Health isn't just physical.       Have Something You're Excited About Most adults accidentally quit playing. • Golf • Painting • Surfing • Gardening • Reading • Baseball • Cooking Adults need play too.     Practice Delayed Gratification Modern life trains us for: • DoorDash • Amazon • TikTok • Constant dopamine But confidence comes from keeping promises to yourself. Examples: "I'll work out before I eat." "I'll finish my work before Netflix." "I'll read before social media."       Build Your Environment Don't rely on motivation. Design your house. Ideas: Healthy snacks visible. Weights in the garage. Walking shoes by the door. Water bottle everywhere. Phone charger outside the bedroom. Sunlight first thing. Make healthy easier than unhealthy.     Teach Your Kids These Habits The greatest inheritance isn't money. It's health habits. Imagine raising kids who simply believe: • We move. • We eat protein. • We go outside. • We don't complain about exercise. • We eat dinner together. • We get enough sleep. • We speak kindly to ourselves.       My Daily Health Checklist   Every day I try to hit these: ☐ Morning sunlight ☐ Walk ☐ Lift weights ☐ Eat plenty of protein ☐ Fruit ☐ Hydrate ☐ Spend time outside ☐ Read ☐ Family meal ☐ Gratitude ☐ Quality sleep ☐ Laugh ☐ Move again after dinner     The goal isn't perfection. It's becoming the kind of person who naturally takes care of themselves. You don't need 100 new habits. You probably need 10 simple ones that you repeat for the next 20 years. Because when you feel better... You think better. You parent better. You lead better. You love better. And that's really what being awesome is all about.

For Complete Show Notes... and... special links... visit www.StuSchaefer.com  Take the free fat-loss quiz at https://stuschaefer.com/ 

NEW PARTNERSHIPS (both are legit)MegaFit MealsBest meal prep I've used. Saves time, keeps nutrition dialed.10% off with code TTMhttps://megafitmeals.rfrl.co/v2j91Rice ‘N Grinds (Pride Foods)Fast, high-quality carbs. Easy win for fueling performance.10% off with code TTMhttp://www.pridefoods.org/discount/TTM?redirect=%2F%3Fafmc%3DTTM%26utm_campaign%3DTTM%26utm_source%3Dleaddyno%26utm_medium%3Daffiliate%26utm_content%3D1b4Today's Overrated/Underrated Topics:00:00:00 - Intro00:05:08 - High Potassium Intake00:09:13 - Deload Weeks00:12:18 - If It Fits Your Macros (IIFYM)00:15:18 - Training and Eating on a Schedule00:18:15 - Low-Volume, High-Intensity Lifting00:22:50 - Shrugs for Rucking Performance00:28:18 - Intermittent Fasting for Fat Loss00:31:49 - Plyometrics for Faster Running00:33:06 - Making Up Lost Sleep00:34:49 - Daily Walks for Running and Rucking00:37:40 - RETA3 with Training and Nutrition00:46:05 - The Anabolic Window00:49:57 - Golf Lessons for Beginners00:52:23 - Reverse Dieting After a Cut00:57:23 - BPC-157 and TB-500 for Recovery01:00:41 - Daily Mobility for Performance01:04:55 - Hot Dog at the Turn01:06:00 - One Gram of Protein Per Pound—Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.—New SFAS Program (includes 59-page SFAS Personal Dev Guidebook) New Running Program: TTM Run AdvancedNew Selection Prep Program: Ruck | Run | Lift New Hybrid Program: Jacked Gazelle 3.0Ebook: SOF Selection Recovery & Nutrition Guide—TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)—PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athlete—Partnerships Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training—Let's connect:Newsletter Sign UpIG: terminator_trainingYoutubeWebsiteSubstack

There are two ways to provide vitamins, minerals, and amino acids to your horse: through factories or nature. In this episode, I discuss how horses obtain these nutrients naturally and where natural sources fall short. I also explore the production of these nutrients in laboratories and factories. I spend some time looking at where using man-made materials is required due to the environments in which horses live. For example, horses grazing large fields of fresh green grass undoubtedly have different needs than those raised in a dry lot. You will be surprised how adaptive horses can be up to a point. What may be more surprising is how few companies make the ingredients we discuss. Of concern are the many hands in the supply chain, in the production of the final product, and how often they sell the same ingredient under different brand names. 0:01 - Why horses may need supplements. 01:49 - Water: ground versus distilled. 02:17 - Minerals: macro and micro. Common deficiencies. Chelation. Why horses rarely get mineral deficiencies. Thumps (Synchronous Diaphragmatic Flutter), Electrolytes, Rickets, Magnesium deficiency and its associated behavior changes. 09:02 - Protein and amino acid deficiency: Natural versus synthetic amino acids, Signs of an amino acid deficiency, Genetic modification of microorganisms. 13:29 - About 80% of all amino acids and vitamins are made in China—discussion of the supply chain from raw materials to production facilities. 17:15 - The first of two problems: Man-made vitamins and amino acids are either made from chemicals or from genetically modified microorganisms, and the long supply chain from raw materials to the final product in your barn has too many points of non-verifiable steps and materials. 18:32- The second of two problems: How can the deficit or the results of supplementation be verified in the horse? 21:37 - Testing the diet that the horse is eating and comparing that to the signs of deficiencies. 23:21 - The fallacy that placing supplements in the food, other than macronutrients, will fix an underlying energy problem (mitochondria). 25:17 - The chemical in gunpowder that caused increased mitochondrial function and subsequent loss of body fat despite over-eating. It was called DNP (dinitrophenol), which acts as a mitochondrial uncoupler: It disrupts the proton gradient in cells, causing the body to "waste" energy as heat (thermogenesis) instead of storing it as ATP. This ramps up metabolic rate (sometimes by 30–50% or more), leading to rapid fat and carbohydrate breakdown and significant weight loss—even without dieting. (Wikipedia) Banned in 1938 by the FDA. 26:45 - Without the ability to test horses for a deficiency, feed companies just throw in amino acids, vitamins, and minerals to cover any possibilities without any proof they are needed. 29:30 - Vitamin C in humans and horses. 31:06 - Vitamins A, D, E, and K in horses. 33:51 - The B Vitamins. 34:35 - Summary of how and where raw materials are made, and the long supply chain to the final product sold to horse owners. Look at the horse for a deficiency. Look at the diet for deficiencies. Protein deficiency is the most common one seen, with the most problems in horses due to the lack of protein. Remove ingredients that inflame the gut. ******************************* #horses #veterinary #horseteeth #horsecare #equinedentistry Join us at The Horses Advocate Community page: https://community.thehorsesadvocate.com/yt Dentistry: https://theequinepractice.com/ Horsemanship Dentistry School: https://www.horsemanshipdentistryschool.com/c/information/ Facebook: https://www.facebook.com/TheHorsesAdvocate Instagram: https://www.instagram.com/horsesadvocate/ Geoff Tucker is a veterinarian and horseman who has worked with horses since 1973. He earned his Doctor of Veterinary Medicine from Cornell University in 1984. Over the years, Geoff went from mucking stalls as a farmhand to starting his own equine practice. This journey helped him learn how to blend medical care with good horsemanship. Geoff believes in doing what is best for the horse and also in working with the horse. While at Cornell, he started the Cornell Student Horseman's Association, which organized talks with local experts, a knowledge competition called the Intercollegiate Horse Bowl, and Foal Watch at the Equine Research Park to help with live foal deliveries. Wanting to educate horse owners even more, Geoff also launched the first "I Love New York Horse Symposium," which drew 500 people from across the northeast. Geoff also worked at the Equine Isolation Lab alongside respected colleagues, including Dr. Coggins, whose name is on the well-known test. He worked both part-time and full-time at Cornell's Equine Research Park. On graduation day in 1984, while his classmates celebrated, Geoff drove his fully stocked vet truck to his first call—a sick foal. This marked the beginning of The Finger Lakes Equine Practice, which still operates today. Geoff sold the practice in 1996, worked for a short time at another clinic near Albany, NY, and then started The Equine Practice, focusing on equine dentistry. He continues this work from his base in South Florida. Geoff worked on his first horse's teeth in 1983, when his mentor showed him how to place his hand inside a horse's mouth without medication and rasp off the offending sharp points. He was hooked from the start and made dentistry a key part of his practice. Since then, he has examined the mouths of over 84,000 horses across the United States - yes, he's been counting.

I know you've got the podcast on right now, maybe in the car, maybe washing dishes, maybe folding laundry way later than you meant to be up. And if you're anything like the moms I work with, you've already learned a lot. Protein, progressive overload, strength training for moms, all of it. You've read the blogs. You've grabbed the free guides. You've genuinely done the research. So why does it still feel like nothing has changed? In this episode I'm getting really honest about a pattern I see over and over with the women I coach, and it's probably not what you think it is. It's not a discipline problem. It's not even really an information problem, and once I explain what I mean by that, I think it's going to land differently than you expect. I'm also telling you about my kitchen cabinets. Yes, really. It's a story about hours of research, a project that went nowhere for way too long, and what actually got me results in the end (spoiler, it wasn't more research). If you've been listening to podcast after podcast and trying program after program and you're still stuck in the same spot, I made this one for you.  And before you start, grab my free 100 Gram Protein Cheat Sheet linked below. Okay, let's get into it. -Rachel Next Steps: 100 Gram Protein Cheat Sheet Request to DM me or book a Free Discovery Call to learn more about the Fat Loss Formula for Moms Coaching Program  

Send us Fan MailMany of us enjoy a flavorful or tender piece of steak or even fajita tacos, but if we're watching our budget as well as our health, what are some good alternate sources of protein? After all, everyone needs protein in their diet. Whether it's animal based or plant-based, land or sea, pork or poultry, a powder or a bar, planning meals and snacks and making sure to include protein can feel overwhelming. To help explain the differences and provide additional guidance is our guest Christie Hust, registered dietician and managing director of performance improvement at the Larry Combest Community Health and Wellness Center. She answers guest host Haely's questions about all things protein and gives us additional insight into planning colorful, healthy meals that will help keep our bodies strong. Apps mentionedMyFitnessPalAppediet

(A note before we get into it: this article is educational, not medical advice. Talk to your doctor or a registered dietitian before making major changes to your diet — especially if you have diabetes or pre-diabetes, take blood-sugar medication, are pregnant or nursing, or are managing any chronic condition. Nothing here is intended to diagnose, treat, cure, or prevent any disease.)Research shows well-built plant-based diets usually lower blood sugar. If yours moved the other way, one of six silent glucose traps is almost always the reason — and every one of them is fixable.TLDR* The research is actually on vegetarianism's side. Large reviews of clinical trials show vegetarian and vegan diets tend to lower A1C, not raise it.* So if your numbers went up, something in how the diet was built is the real cause — not the fact that it's plant-based.* Six usual suspects: too little protein, “naked” carbs with no brakes, shrinking muscle mass, too much fermentable fiber too fast, high stress/cortisol, and late-night eating.* Each one is a fixable habit, not a reason to abandon vegetarianism.Wait — Doesn't “Plant-Based” Mean Healthier Blood Sugar?Usually, yes. When researchers actually put vegetarian diets to the test in clinical trials, the pattern is consistent: people following them tend to see their A1C go down, not up. A meta-analysis pooling multiple randomized trials found vegetarian diets were linked to a meaningful drop in A1C, and a separate meta-analysis of nine trials found a similar reduction — enough that it would be considered clinically significant by the FDA's own bar for new diabetes drugs.So if you switched to vegetarian eating and your last lab draw came back worse, I want to be straight with you: that's not the expected outcome, and it's not “just what happens” when you cut out meat. Something specific is working against you. The good news is that it's almost always one of a handful of well-understood mechanisms — and once you know which one, it's a quick fix, not a diet overhaul.Think of it like this: a car engine doesn't run worse because you switched to a different brand of gas. It runs worse because something specific — a clogged filter, bad timing, low oil — is getting in the way. Same idea here. Let's go through the six most common “clogs.”THRIVE 120 - TriplePlayDoc is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.1. The Protein Drop You Didn't NoticeThis is the single most common one. When people cut out meat, they usually don't replace that protein gram-for-gram with plant protein — they replace it with more carbs, because carbs are what fill the plate: extra rice, extra bread, extra pasta.Here's why that matters for blood sugar specifically. Protein eaten alongside carbohydrate isn't just “extra food” — it changes how your body handles the carbs. A meta-analysis of controlled feeding trials found that adding protein to a carb-containing meal meaningfully lowers the post-meal glucose spike, largely by boosting the insulin response that clears sugar out of the bloodstream faster. Pull protein out of the meal and carbs hit your blood essentially unguarded.Think of protein as the brakes on a sugar rollercoaster. Take the brakes off, and the same carbs you were eating before now send your blood sugar higher and faster than they used to.2. Naked Carbs, No BrakesThis is the same problem from a different angle: oatmeal for breakfast, a rice bowl for lunch, a smoothie for a snack. All reasonable foods — but if none of them are paired with enough protein or fat, and you're not about to go move that sugar with a workout, it hits your bloodstream as a fast, unbuffered spike. Your body answers with a bigger insulin surge, and doing that meal after meal, day after day, is exactly the pattern linked to declining insulin sensitivity over time.3. The Muscle FactorThis one surprises people: your muscles are the biggest “storage tank” for the sugar you eat. After a meal, skeletal muscle soaks up roughly 70–80% of the glucose that comes out of your bloodstream, using it to refill glycogen stores. Researchers who study this consider muscle glucose uptake the single biggest lever on whole-body insulin sensitivity.So when protein intake drops and resistance training isn't part of the picture, muscle mass tends to shrink over time — and that storage tank gets smaller. Less tank space means the same meal now leaves more sugar circulating in your blood for longer, which shows up as a slow, creeping rise in A1C.Muscle is basically your body's biggest gas tank for sugar. Shrink the tank, and the same fill-up overflows.4. High Fiber, High StressFiber itself is not the villain here — in fact, the right kind of fiber is one of the best tools for blood sugar control. Viscous, soluble fibers (found in oats, beans, and psyllium) form a gel in your gut that physically slows down how fast sugar gets absorbed, and trials show this type of fiber measurably lowers both A1C and fasting blood sugar.The issue is a different kind of fiber problem: volume and speed. Vegetarian diets are often naturally high in fermentable fiber — beans, lentils, certain grains — and when your gut bacteria break that fiber down, the fermentation process produces gas as a byproduct. Ramp up fiber intake quickly, especially the fast-fermenting kinds, and you can outpace your gut's ability to comfortably process it, leading to bloating and discomfort. That physical stress on your body, especially combined with everyday life stress, triggers cortisol release — and cortisol has a direct, well-documented job of raising blood glucose by signaling your liver to make more sugar and by making your cells less responsive to insulin.Think of fiber fermentation like a construction project in your gut. The building itself (your microbiome) benefits — but a project moving too fast kicks up a lot of dust (gas and bloating) along the way.5. Timing and Circadian RhythmsThe lifestyle shift that often comes with going vegetarian — more grazing, more small meals, more snacking — can quietly push more of your eating into the evening. That timing matters more than most people realize. Multiple studies using identical meals given at different times of day have found that the exact same meal produces a bigger blood sugar spike at night than it does in the morning, because your insulin sensitivity and beta-cell function both naturally dip in the evening. One study even found a late meal after 8pm was independently linked to worse A1C.Your body runs on a work shift for carbs. The day shift (morning, early afternoon) handles them efficiently. The night shift is running on a skeleton crew — the same carb load left unprocessed for longer, working against you while you sleep.6. Cortisol: The Common ThreadYou'll notice cortisol keeps coming up — that's not a coincidence. Cortisol's actual job during stress is to make more glucose available fast, by triggering your liver to produce it and by directly blunting how well your cells respond to insulin. Whether the stressor is emotional (a hard week at work) or physical (a gut that's working overtime to ferment more fiber than it's used to, or a body that's lost muscle mass and is struggling to regulate blood sugar as efficiently), the hormonal response is the same: more sugar released, less efficiently cleared.Who's Most Likely to Notice This?Not everyone who goes vegetarian sees their A1C move. The people most likely to notice these effects are those who already have some combination of insulin resistance, chronic stress, poor sleep, low muscle mass, or a sensitive gut. For them, a vegetarian diet doesn't cause the problem — it tends to reveal a metabolic bottleneck that was already there, quietly, underneath a different diet.This isn't a case against vegetarian eating. The clinical research is genuinely favorable toward it. It's a case for building it correctly — with enough protein, the right kind and pace of fiber, resistance training to protect muscle, and carbs eaten earlier in the day, paired with something that slows them down.Six Bottlenecks at a GlanceThe Bottom LineThe question was never really “is vegetarianism good or bad for blood sugar?” — the research says it's generally good when it's built well. The real question is: what's your body's current metabolic bottleneck? Is it protein? Muscle? Fiber pacing? Timing? Stress? Most people are dealing with one or two of these more than the others, and once you know which, the fix is usually a small, specific adjustment — not throwing out the diet.The goal isn't just to tweak what's on your plate. It's to find the actual thing standing between you and the results you were expecting when you made this change in the first place.References* Vegetarian and Vegan Dietary Patterns to Treat Adult Type 2 Diabetes: A Systematic Review and Meta-Analysis of RCTs — ScienceDirect: https://www.sciencedirect.com/science/article/pii/S2161831324001285* Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis — PubMed: https://pubmed.ncbi.nlm.nih.gov/25414824/* The Effect of Adding Protein to a Carbohydrate Meal on Postprandial Glucose and Insulin Responses: A Systematic Review and Meta-Analysis — ScienceDirect: https://www.sciencedirect.com/science/article/pii/S0022316624003924* The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise — Frontiers in Physiology: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2011.00112/full* Glucose Uptake by Skeletal Muscle within the Contexts of Type 2 Diabetes and Exercise — MDPI/Nutrients: https://www.mdpi.com/2072-6643/14/3/647* Effect of viscous soluble dietary fiber on glucose and lipid metabolism in patients with T2DM: systematic review and meta-analysis — PMC: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10500602/* Dietary fiber in irritable bowel syndrome (fermentation and gas production) — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC5548066/* Fibre, fermentation, FODMAPs and flatulence — Quadram Institute: https://quadram.ac.uk/blogs/fibre-fermentation-fodmaps-and-flatulence/* Physiology, Cortisol — StatPearls, NCBI Bookshelf: https://www.ncbi.nlm.nih.gov/books/NBK538239/* Endogenous circadian system and circadian misalignment impact glucose tolerance via separate mechanisms in humans — PNAS: https://www.pnas.org/doi/10.1073/pnas.1418955112* Impact of circadian disruption on glucose metabolism: implications for type 2 diabetes — Diabetologia/PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC7002226/* Chronotype, Chrononutrition and Glucose Tolerance Among Prediabetic Individuals (late-dinner/A1C link): https://cdn.clinicaltrials.gov/large-docs/64/NCT05163964/Prot_SAP_ICF_004.pdfTHRIVE 120 - TriplePlayDoc is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit tripleplaydoc.substack.com/subscribe

As summer progresses, forage quality can begin to decline long before the pasture looks like it's running out. That subtle change can impact intake, digestion, weight gain, body condition, and ultimately your bottom line. Oklahoma State University professor Dr. David Lalman joins us to discuss when late-summer protein supplementation makes economic sense, which classes of cattle stand to benefit the most, and how producers can evaluate whether the return on investment is worth the added input. Whether you're dealing with drought or simply managing maturing forage, this conversation offers practical insights to help you make more informed grazing and supplementation decisions. #WorkingRanchRadio #WorkingRanchMagazine #Ranching #CowCalf #Cattle #Livestock #RanchManagement #BeefProduction #GrazingManagement #ProteinSupplementation #ForageQuality #CattleNutrition #PastureManagement #DroughtManagement

Send us Fan Mail

This episode is part of our special summer series, The Secrets of Fat Loss from Elite Athletes, where we explore what some of the world's highest-performing athletes can teach us about fat loss, muscle preservation, and body recomposition. Check out the Protein-Sparing Modified Fasting Library at ketogenicgirl.com and use code VANESSA for 20% off. How do elite MMA fighters get down to just 6–8% body fat while preserving the strength and performance needed to compete at the highest level? Vanessa is joined by Dr. Corey Peacock, researcher at Nova Southeastern University and one of the leading experts studying weight cutting, hydration, body composition, and performance in combat athletes. Together, they break down how fighters lose fat over an 8–12 week training camp, why the final days before weigh-in are mostly about water—not fat—and what these elite athletes can teach us about sustainable fat loss and body recomposition. In this episode: •What elite combat athletes can teach us about achieving sustainable fat loss over time—not through extreme methods  fighters reach 6–8% body fat before competition • Fat loss vs. water loss: what's really happening during weight cuts • How protein and resistance training help preserve lean mass • Why giving yourself more time leads to better fat-loss results • How carbohydrates, hydration, and electrolytes are strategically manipulated IQBAR – Try the Ultimate Sampler Pack: IQBARs, IQMIX, and IQJOE! Text VANESSA to 64000 for a 20% off discount code The PSMF Library is officially live

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Clear Protein Soda. Are you looking for a bubbly, refreshing way to hit your daily protein targets, or is the wellness industry just trying to pack protein into things that do not need it? When a friend asked Jenn about the latest trend of clear protein sparkling waters, she had to dive deep into the nutrition label to see if these drinks are truly “clearly” superior or just another clever marketing gimmick. On the one hand, you get 20 grams of high-quality whey isolate with zero sugar, making it an easy option for a quick snack. On the other hand, could the intense alternative sweeteners be sabotaging your taste buds and keeping you hooked on sweet flavors? Is this carbonated shortcut a brilliant addition to your health routine, or are you better off chewing your protein and sticking to plain club soda? 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 InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Water, Clear Protein Soda, Clean Simple Eats, Protein Seltzer, Whey Protein Isolate, Grass Fed Whey, Sparkling Water, Nutrition Nugget, Weight Loss, Wellness Podcast, Jenn Trepeck, Healthy Beverages, Protein Supplements, Postpartum Depression, Ingredient Standards, Third Party Tested, Zero Sugar, Low Lactose, Stevia Leaf Extract, Cherry Lime Flavor, Nutrition Facts, Advanced Recovery, Filtered Water, Malic Acid, Citric Acid, Tartaric Acid, Reb M, Sweetener Alternatives, Protein Snack, Liquid Consistency, Food Cravings, Healthy Eating, Diet Myths, Sugar Free Soda, Functional Drinks, Protein Intake, Taste Buds, Sweet Flavor Addiction, Dietary Choices, Health Reset, Protein Source, Is Clear Protein Soda Healthy, Clean Simple Eats Protein Soda Review

In this episode, Dr. Rena Malik, MD is joined by Dr Brian Eisner, Dr. Roger Sur, and Dr. Margaret Pearle to explore the rising rates of kidney stones, common myths about prevention, and the latest in minimally invasive treatment technologies. The discussion covers evidence-based strategies for prevention, the role of diet and hydration, and exciting developments that could transform how kidney stones are managed in the clinic and at home. Listeners will gain practical advice for reducing risk, understand what truly works, and learn about new innovations shaping the future of kidney stone care. Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: Become a Member to Receive Exclusive Content: renamalik.supercast.com Schedule an appointment with me: https://www.renamalikmd.com/appointments ▶️Chapters: 00:00:00 Introduction00:03:22 Why Kidney Stones Are Increasing00:09:36 What Kidney Stones Are Made Of00:12:30 Home Remedies and What Actually Helps00:24:57 Evidence-Based Stone Prevention00:31:45 Hydration and Urine Volume Goals00:37:47 Diet, Sodium, Protein, and Oxalates00:53:52 24-Hour Urine Testing01:08:00 Kidney Stone Symptoms and Treatment Decisions01:23:45 New Technologies and Surgical Options01:45:14 Stents, Follow-Up, and Future Innovation  Dr. Brian Eisner X - https://x.com/BEkidneystone LINKEDIN - https://www.linkedin.com/in/brian-eisner-0527a6378/ Dr. Roger Sur INSTAGRAM - https://www.instagram.com/roger_that_sur/ X - https://x.com/roger_sur LINKEDIN - https://www.linkedin.com/in/roger-sur-ba636a2ba/ UCSD website: https://providers.ucsd.edu/details/11625/urology-surgery Dr. Sur Saves Dolphin: https://youtu.be/uuGF6Z3iBv8?is=A7R0wQdRsHEOmw3h Let's Connect!: WEBSITE: http://www.renamalikmd.com YOUTUBE: https://www.youtube.com/@RenaMalikMD INSTAGRAM: http://www.instagram.com/RenaMalikMD TWITTER: http://twitter.com/RenaMalikMD FACEBOOK: https://www.facebook.com/RenaMalikMD/ LINKEDIN: https://www.linkedin.com/in/renadmalik PINTEREST: https://www.pinterest.com/renamalikmd/ TIKTOK: https://www.tiktok.com/RenaMalikMD ------------------------------------------------------ DISCLAIMER: This podcast is purely educational and does not constitute medical advice. The content of this podcast is my personal opinion, and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of information contained in this podcast including but not limited to economic loss, injury, illness or death. Learn more about your ad choices. Visit megaphone.fm/adchoices

HAVE WE BEEN WRONG ABOUT CREATINE AND PROTEIN ALL ALONG? | Dr. Jose AntonioFor years, creatine has been labeled a "muscle-building supplement" and protein has been at the center of endless nutrition debates. But what if these two nutritional powerhouses are about far more than building muscle?What if they are among the most important tools we have for healthy aging, brain health, cognitive performance, longevity, metabolic health, and maintaining independence as we grow older?In this episode of the Crackin' Backs Podcast, we sit down with Dr. Jose Antonio, one of the world's leading researchers in sports nutrition, muscle physiology, protein metabolism, human performance, and dietary supplementation.For more than three decades, Dr. Antonio has been at the forefront of research on creatine, protein intake, athletic performance, muscle growth, body composition, and healthy aging. He has witnessed the rise of supplement culture, the protein wars, the creatine myths, and the explosion of health misinformation on social media.Together, we separate science from hype and answer some of the biggest questions in health and performance today:Is creatine really one of the best supplements for brain health and cognitive performance?How much protein do you actually need for muscle growth, recovery, and healthy aging?Why do myths about creatine continue to survive despite decades of research?Are we underestimating the role of muscle mass in longevity and disease prevention?Is the current debate around high-protein diets and longevity missing the bigger picture?What are the non-negotiable habits for building a strong body and resilient brain that lasts into your 70s, 80s, and beyond?Could creatine eventually become as common as a daily multivitamin?Whether you're interested in sports nutrition, healthy aging, strength training, longevity, brain health, fitness, biohacking, cognitive performance, weight loss, muscle preservation, or simply living a healthier life, this conversation delivers practical, evidence-based insights you can use immediately.ABOUT DR. JOSE ANTONIODr. Jose Antonio is an internationally recognized expert in sports nutrition, exercise physiology, protein metabolism, creatine research, and dietary supplementation. He is the founder of the International Society of Sports Nutrition (ISSN) and has authored hundreds of scientific papers, book chapters, and research publications that have helped shape modern understanding of performance nutrition, muscle growth, recovery, and human health.WHAT YOU'LL LEARN The truth about creatine and kidney health Why creatine may benefit your brain as much as your muscles The biggest myths surrounding protein consumption How much protein most adults actually need The relationship between muscle mass and longevity What supplement research gets right—and wrong Practical strategies for maintaining strength, energy, and resilience as you ageIf you enjoy conversations on longevity, health optimization, nutrition science, functional medicine, performance, strength training, anti-aging, cognitive health, and evidence-based wellness, you'll want to watch this episode all the way through.CONNECT WITH DR. JOSE ANTONIODr. Jose Antonio: Website:Research & Publications:FOLLOW CRACKIN' BACKS PODCASTIf you found value in this episode, please LIKE, SUBSCRIBE, COMMENT, and SHARE with someone interested in creatine, protein, brain health, healthy aging, longevity, sports nutrition, muscle building, and performance.We are two sports chiropractors, seeking knowledge from some of the best resources in the world of health. From our perspective, health is more than just “Crackin Backs” but a deep dive into physical, mental, and nutritional well-being philosophies. Join us as we talk to some of the greatest minds and discover some of the most incredible gems you can use to maintain a higher level of health. Crackin Backs Podcast

Full show notes: https://bengreenfieldlife.com/502 In this solosode, you'll explore how to make peace with tinnitus after acoustic trauma, including the half dozen different root causes that can drive it and the specific supplements and technologies with research behind them, why cardiovascular fitness itself seems to protect your hearing as you age, and whether tattoos are actually as risky as people think, from the heavy metals hiding in colored ink to what a major 2024 study found about tattoos and lymphoma risk. I also break down a new study showing you can get the same heat shock protein boost from heavy resistance training that you would normally only get from a sauna, why stacking a hard workout with a sauna session afterward may give you the best of both worlds, and take a closer look at a study making headlines for supposedly debunking the whole eating before bedtime rule, because the fine print tells a very different story than the headline does. Episode Sponsors: Xtendlife: Most vitamin E supplements contain only alpha-tocopherol, but the more compelling research points to tocotrienols for cardiovascular, brain, and healthy aging support. Xtendlife’s Tocotrienols Vitamin E is formulated without excess alpha-tocopherol and is backed by over 26 years of formulation expertise in New Zealand. Visit www.xtendlife.com/benschoice and use code GREENFIELD for 15% off your order. Just Thrive: If you’ve accepted bloat, cravings, and sluggish digestion as normal, the Just Thrive Gut Essentials Bundle pairs a probiotic clinically proven to arrive 100% alive in your gut with Digestive Bitters, a blend of 12 science-backed herbs that support digestion and GLP-1 production. Visit justthrivehealth.com/BEN and save 20% with promo code BEN, or get a full refund if you don’t notice a difference. BIOptimizers Magnesium Breakthrough: The seven essential forms of magnesium included in this full-spectrum serving help you relax, unwind, and turn off your active brain after a long and stressful day so you can rest peacefully and wake up feeling refreshed, vibrant, and alert. Go to bioptimizers.com/ben and use code ben15 for 15% off any order. Troscriptions: Explore Troscriptions' revolutionary buccal troche delivery system that bypasses digestion, delivering pharmaceutical-grade, physician-formulated health-optimization compounds directly through your cheek mucosa for faster onset and higher bioavailability than traditional supplements. Discover a completely new way to optimize your health at troscriptions.com/BEN or enter BEN at checkout for 10% off your first 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!See omnystudio.com/listener for privacy information.

The guys noodle on Goodles. Join the MATES Club for even more snacking: ⁠⁠https://realm.supportingcast.fm/matesclub ⁠⁠⁠ Watch MATES on YouTube: ⁠https://www.youtube.com/@MikeAndTomEatSnacks Learn more about your ad choices. Visit megaphone.fm/adchoices

392: In this episode, I'm joined by Karalynne Call, founder of Just Ingredients, to discuss why blood sugar balance is one of the most important foundations of children's health. We break down how protein, healthy fats, fiber, and carbohydrates affect kids' energy, mood, focus, hunger, and long-term metabolic health. We also discuss simple ways to build balanced meals and snacks, why sugar and processed foods can lead to blood sugar spikes and crashes, and practical strategies to help your kids develop healthy eating habits without restriction or perfection. Whether you're packing school lunches, navigating picky eating, or simply looking to support your family's health, this episode is full of practical tips you can start using today. → Leave Us A Voice Message!  Topics Discussed: → Blood Sugar Balance for Kids → Protein, Healthy Fats & Fiber → Children's Mood, Focus & Behavior → Healthy Snacks & Hunger Hormones → Sugar, Processed Foods & Metabolic Health → Practical Nutrition for Busy Families → The Fab Four Method → Raising Healthy Eaters Without Restriction → Meal Prep & Simple Family Nutrition → Building Lifelong Healthy Habits Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. Timestamps:  → 00:00:00 - Introduction → 00:01:30 - Meet Karalynne Call → 00:02:38 - Why blood sugar matters for kids → 00:05:45 - Protein, healthy fats & carbohydrates explained → 00:08:20 - Cellular vs. acellular carbohydrates → 00:11:15 - Why sugar causes blood sugar spikes & crashes → 00:15:54 - Why balanced blood sugar matters for children → 00:19:05 - How nutrition affects kids' mood, focus & behavior → 00:22:40 - Building balanced meals for kids → 00:25:35 - Healthy snacks that actually keep kids full → 00:29:05 - Hunger hormones & constant snacking → 00:32:45 - Practical lunchbox & snack ideas → 00:35:45 - Setting healthy food boundaries without restriction → 00:39:00 - Sugary drinks & childhood metabolic health → 00:42:35 - Preventing Type 2 diabetes through nutrition → 00:46:15 - Simple nutrition habits for busy families → 00:49:35 - Why family meals matter → 00:52:20 - Raising confident, healthy eaters → 00:55:10 - Where to find Karalynne Call & Just Ingredients Further Listening:  → https://youtu.be/1NaXfS-1q3I?si=LukJStTiDsf3QhKR Check Out Karalynne Call → https://www.instagram.com/just.ingredients → https://justingredients.com/pages/just-ingredients-podcast Check Out Kelly: → Instagram → Youtube → Facebook

Protein has dominated nutrition conversations for years, but what if the missing piece isn't more protein...it's fiber?This week we're joined by nutrition expert and bestselling author Autumn Bates to unpack why fiber deserves just as much attention as protein when it comes to weight loss, gut health, blood sugar, cravings, and feeling full.You'll learn:• Why protein alone isn't enough• The simple formula for building satisfying meals• How fiber naturally reduces cravings• Why processed "protein foods" may be working against you• What "fiber training" is and who should use it• The surprising connection between fiber, GLP-1, gut health, and blood sugarIf you've ever wondered why you're still hungry, even when you're eating plenty of protein, this episode is for you.Connect with Autumn Bates:YouTube: @AutumnBatesBlog: AutumnElleNutrition.comBook: How to Eat by Autumn Bates(00:00:59) Welcome Autumn Bates to the Podcast(00:01:55) Why fiber is finally having its moment(00:03:54) The biggest protein mistakes women still make(00:07:10) Why fiber is the missing piece in weight loss advice(00:08:54) Fiber superfoods you should start eating(00:13:06) How fiber naturally helps you eat less(00:17:57) What is "fiber training"?(00:20:37) Gut health, SIBO & when fiber can backfire(00:23:17) Fiber, blood sugar & stopping cravings(00:26:07) Ultra processed foods and satiety(00:29:29) Autumn's ideal meal formula(00:34:59) Rapid fire: snacking, myths & fiber goals(00:43:05) Questions from the community answered(00:46:00) Autumn's biggest nutrition takeaway(00:49:17) Where to find Autumn and how to get her bookWant to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness FB Group⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick Thighs Save Lives Workout Programs⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. The views expressed are those of the hosts and guests and should not be used as a substitute for professional medical diagnosis, treatment, or advice. Always consult your physician or qualified healthcare provider before making changes to your diet, exercise routine, medications, supplements, or healthcare plan.Statements regarding supplements and wellness products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Guest opinions are their own and do not necessarily reflect the views of the hosts or producers. 

You've been told that 10,000 steps a day is enough to keep you healthy but when it comes to your bones and your muscles, walking falls short, and the science explains exactly why. The real drivers of strength, bone density, and lasting health are load, intensity, and resistance, not just movement.In this episode, Dr. Gabrielle Lyon sits down with Dr. Alyssa Olenick, a PhD in exercise metabolism and ultramarathoner who blends endurance and strength training, to discuss:Why the "interference effect," the fear that cardio cancels your strength gains, is overblown for almost everyone, and what causes the carryover fatigueHow most women train too lightly, believing they're at a 9 out of 10 when they're closer to a 5, and never trigger real muscle adaptationWhy estrogen is not the primary driver of muscle, resistance training is, and what that means through the menopause transitionThe early warning signs of low energy availability, including cycle changes that show up long before a missed period, and the rapid bone loss that followsHow to structure strength, power, and cardio together, and fuel it properly without sabotaging recoveryYou'll walk away knowing how to train for strength, power, and bone density that lasts and why being undertrained, not fragile, is the real problem for most women.The July Forever Strong Foundations Challenge begins July 6, 2026. This 4-week challenge is designed to help you build a stronger, more energized you through sustainable nutrition, training, and lifestyle habits. Register here: https://bit.ly/4p3DW7UThank you to our sponsors:Our Place - Upgrade your kitchen with Our Place today. Visit https://bit.ly/3RnCYH0 and use code DRYLON for 10% off sitewide. That's F-R-O-M-O-U-R-P-L-A-C-E DOT COM / D-R-L-Y-O-N and use code DRLYON for 10% off sitewide. With a 100-day trial, you can try it completely risk-free.Timeline - Get 20% off your Mitopure order at https://bit.ly/4wJpFzZBon Charge - Save 15% at https://bit.ly/44bIoYx with code DRLYONExplore More from Dr. Gabrielle LyonPremium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon's clinical team https://drgabriellelyon.com/new-patient-inquiry/Find Alyssa Olenick at:Website: https://doclyssfitness.com/Instagram: https://www.instagram.com/doclyssfitness/The Running Ebook: https://doclyssfitness.com/running/Connect with Dr. Gabrielle Lyon:Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyonChapters00:00 - Introduction02:09 - Hybrid vs. concurrent training defined05:03 - Where beginners should start10:12 - Movement vs. exercise vs. training11:30 - The interference effect: the boogeyman16:55 - Nervous system fatigue and bar speed20:07 - Why running fatigues you more than cycling26:04 - Fuel use, fat oxidation, and the crossover34:39 - Mitochondria and metabolic flexibility39:13 - What we don't know about women's physiology44:18 - Type one vs. type two muscle fibers46:00 - Testosterone, training age, and muscle gain48:02 - What we confidently know about women and muscle49:43 - Estrogen is not the muscle driver53:14 - Menstrual cycle, performance, and perception58:03 - Training the mind, not just the body1:02:18 - The aerobic guidelines and doing more1:06:26 - The 2026 resistance training guidelines1:16:49 - Squat, hinge, push, pull explained1:22:04 - Why walking isn't enough for bone1:26:14 - Power, plyometrics, and power-penia1:35:33 - Programming cardio without killing gains1:41:03 - Low energy availability and warning signs1:47:38 - Protein and carbs for the hybrid athlete1:53:52 - The seasons approach: spend a year liftingIf you found this episode valuable, share it with someone who would benefit from it.Disclaimers: This episode includes paid sponsorships.The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this "Ask Me Anything" (AMA) episode, Peter dives deep into the topic of muscle mass and strength, examining their essential roles in both lifespan and healthspan. Drawing from over 30 hours of prior discussions with experts including Layne Norton, Andy Galpin, and Mike Israetel, this episode distills the most important insights into one comprehensive and up-to-date conversation. Peter explores why muscle matters for longevity, metabolic health, and injury prevention, and clarifies the differences between muscle mass and strength, including which is more vital for aging well. He breaks down practical strategies for building muscle safely and effectively, including progressive overload, training intensity, rep ranges, and the importance of explosive power. Peter also covers key nutrition strategies—like protein intake, timing, and creatine supplementation—and offers practical advice for everyone from beginners to seasoned lifters on building and maintaining muscle safely and sustainably. We discuss: Peter's humorous experience talking nutrition with a second grader [3:00]; Overview of topics, episode structure, and reasoning for focus on muscle mass and strength [6:30]; Defining key terms: muscle mass, strength, hypertrophy, power, and more [8:45]; The importance of muscular strength, muscle mass, and cardiorespiratory fitness for longevity [11:00]; Grip strength as a simple yet powerful predictor of all-cause mortality [17:15]; Is muscle strength causal or just a marker of health? [20:30]; Why VO2 max, strength, and muscle mass are powerful health markers: a reflection of long-term consistent effort [23:00]; How muscle mass and strength enhance healthspan by supporting metabolic health, inflammation control, recovery from illness, mobility, and fall prevention [24:15]; How muscle mass and strength decline with age, and why it's essential to act early to slow decline and preserve function later in life [31:00]; The foundational principles of building muscle strength and size through resistance training [36:00]; How to apply "progressive overload" for long-term strength and muscle gains [40:00]; The difference between concentric and eccentric muscle contractions and how each impacts strength, hypertrophy, and injury prevention [45:15]; The differences between muscle fiber types, and how aging disproportionately affects fast-twitch fibers responsible for power [50:45]; How to effectively train for power [52:30]; Training intensity: the benefits and safety of using the "reps in reserve" method [53:30]; How to balance compound and isolation exercises in a workout routine, and why compound lifts are foundational [56:15]; Can bodyweight exercises build muscle as effectively as weight training? [58:15]; How women can effectively build strength and muscle: key considerations [59:45]; Effective methods for tracking progress in strength [1:01:45]; Effective methods for tracking progress in muscle mass, and how to interpret results from a DEXA scan [1:05:00]; How to balance workout frequency with recovery for optimal results [1:07:15]; How to recognize signs of overtraining and when to consider taking rest days [1:10:45]; Avoiding injury: how beginners or returning lifters can start resistance training safely [1:15:45]; Protein: recommended intake, quality sources, timing of consumption, and more [1:18:00]; How fasting and calorie restriction affect muscle mass and what can be done to minimize muscle loss [1:24:45]; Key nutritional factors beyond protein that support muscle growth: hydration, creatine, and recovery [1:28:15]; The impact of hormones, sleep, stress, and consistency on muscle building and recovery [1:29:15]; How to structure an effective workout routine for a younger person who is new to resistance training [1:32:00]; How to modify beginner resistance training programs for older individuals to prioritize safety and gradual progress [1:36:00]; Should beginners start with machines or free weights when resistance training? [1:37:00]; How experienced lifters should modify their training to support healthspan and performance in later life [1:38:30]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Hey, Heal Squad! Welcome back to another What Worked This Week! This week, Maria is sharing some of the simplest wellness habits that made the biggest difference—and none of them are about fixing a problem. Instead, they're all about preventing them. First up: protein. After chatting with an upcoming Heal Squad guest, Maria made one small change to her breakfast by dramatically increasing her protein intake—and the results were almost immediate. More energy, steadier blood sugar, and feeling better throughout the day. She also shares an important tip about iron absorption that completely changed her routine. Then it's all about making life a little easier. Maria shares some of her favorite digital hacks, including two iPhone features that could be lifesaving in an emergency, a hidden YouTube setting that's perfect for Yoga Nidra and meditation, and a few simple tech tricks that save time and reduce stress.Plus, Maria shares a personal milestone she's incredibly proud of: at 48 years old, she finally learned how to swim!! Hear what inspired her to take the leap and why she believes everyone should learn basic water safety. Whether you're looking for more energy, less stress, or practical ways to make everyday life a little easier, this episode is packed with simple habits your future self will thank you for. Enjoy! HEAL SQUAD SOCIALS IG: https://www.instagram.com/healsquad/ TikTok: https://www.tiktok.com/@healsquadxmaria HEAL SQUAD RESOURCES: Heal Squad Website: https://www.healsquad.com/ Heal Squad x Patreon: https://www.patreon.com/HealSquad/membership Maria Menounos Website: https://www.mariamenounos.com My Curated Macy's Page: https://stylecrew.macys.com/@mariamenounos EMR-Tek Red Light: https://emr-tek.com/discount/Maria30 for 30% off Airbnb: https://www.airbnb.com/host Shop This Week's Finds including AG1, Portable Fan: https://shopmy.us/shop/mariamenounos Emergency SOS setup: https://support.apple.com/guide/personal-safety/emergency-call-text-iphone-apple-watch-ips4f0cd709b/web Apple Medical ID setup: https://support.apple.com/en-us/105072 YouTube Sleep Timer Instructions: https://www.youtube.com/shorts/FtaSfHwwjoo ABOUT MARIA MENOUNOS: Emmy Award-winning journalist, TV personality, actress, 2x NYT best-selling author, former pro-wrestler and brain tumor survivor, Maria Menounos' passion is to see others heal and to get better in all areas of life. ABOUT HEAL SQUAD x MARIA MENOUNOS: A daily digital talk-show that brings you the world's leading healers, experts, and celebrities to share groundbreaking secrets and tips to getting better in all areas of life. DISCLAIMER: This Podcast and all related content (published or distributed by or on behalf of Maria Menounos or http://Mariamenounos.com and http://healsquad.com) is for informational purposes only and may include information that is general in nature and that is not specific to you. Any information or opinions provided by guest experts or hosts featured within website or on Company's Podcast are their own; not those of Maria Menounos or the Company. Accordingly, Maria Menounos and the Company cannot be responsible for any results or consequences or actions you may take based on such information or opinions. This podcast is presented for exploratory purposes only. Published content is not intended to be used for preventing, diagnosing, or treating a specific illness. If you have, or suspect you may have, a health-care emergency, please contact a qualified health care professional for treatment.

MAPS Upper Lower:  https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole.   In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching:  https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS Caldera Lab (Hydro Layer skincare):  https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration.   Kion (essential amino acids):  https://getkion.com/mindpump 20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder.   Zbiotics Pre-Alcohol:  https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night.   LINKS Submit a live caller question:  https://mplivecaller.com Mind Pump Store:  https://mindpumpstore.com Maps Fitness Products:  https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:11 - 6 fitness truths 95% of people still get dead wrong 2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle 8:53 - Truth #2: Cardio is not the best way to lose fat long term 11:44 - Truth #3: Your metabolism isn't broken — your habits are 16:27 - Truth #4: Protein timing matters way less than total daily intake 18:01 - Truth #5: Flexibility without strength is useless and injury prone 22:19 - Truth #6: The real fountain of youth is the weight room 23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it 30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires 48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982 52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever? 1:03:08 - Zbiotics midroll 1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain 1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong 1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much 1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes

My wife, Stef Bare, joins me to share how a year of intentional strength training transformed her body and mindset. We break down reverse dieting, eating 2,300 calories, progressive overload, prioritizing protein, playing tennis, and her daily supplement routine. This conversation is for all of you wanting to add in more strength programming, but specifically for women ready to stop holding back and build strength.CHAPTERS:0:00 Intro2:00 Stef's 20-Year Fitness Background6:20 Working Out vs. Being Intentional11:10 How We Met18:20 What Sparked the Muscle-Building Era22:00 The Reverse Diet: From 1,500 to 2,300 Calories25:35 Front-Loading Protein: The 70-Gram Breakfast30:00 Full Day of Eating & Favorite Protein Sources35:50 Food Is Fuel — Carbs Are Not the Enemy38:45 Nick's Crispy Rice & Pan-Seared Salmon Method43:45 How Stef's Training Changed: Volume, Intensity & Progressive Overload49:35 The Hobby That Changed Everything58:40 Fueling for Heat1:00:10 Stef's Daily Supplement StackORDER 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)