Podcasts about RDA

Agradece a este podcast tantas horas de entretenimiento y disfruta de episodios exclusivos como éste. ¡Apóyale en iVoox! Acceso anticipado para Fans - En este episodio exploramos las historias reales donde el fútbol y el espionaje se cruzaron durante la Guerra Fría. Descubre el caso de Lutz Eigendorf, el futbolista alemán perseguido por la Stasi, la policía secreta de Alemania del Este; la intrigante historia de Juan Gómez de Lecube; y el oscuro papel de los clubes Dynamo Dresden y Dynamo Moscú, utilizados por los servicios secretos de la RDA y la KGB. Un episodio con historias de espías, traiciones, fugas, vigilancia secreta y fútbol bajo control de regímenes comunistas. Si te apasionan los documentales de fútbol, la historia política y el espionaje, este episodio es para ti.Escucha este episodio completo y accede a todo el contenido exclusivo de Quiero Ser Como Le Tissier - Podcast de fútbol. Descubre antes que nadie los nuevos episodios, y participa en la comunidad exclusiva de oyentes en https://go.ivoox.com/sq/675647

In this episode of Whole Body Health, Dr. JP Saleeby discusses the importance of vitamin A, its sources, different forms, health benefits, potential risks, and how to incorporate it effectively into your daily routine.Forms and Sources of vitamin A - vitamin A exists in two primary forms:1. Retinol – Found in animal-based foods such as oily fish, liver, eggs, cod liver oil, butter, and cheese.2. Carotenoids – Derived from plant-based foods like carrots, squash, papaya, tomatoes, red bell peppers, sweet potatoes, and dark leafy greens. Bright orange fruits and vegetables are typically rich in carotenoids.Health Benefits:
Vitamin A is critical for eye health and retinal function, for supporting the immune system, and for maintenance of skin and mucous membranes as well as for embryo development. Vitamin A helps prevent night blindness and cataracts, skin issues, a weakened immune system, premature aging, and lung disease, and can reduce effects of HIV/AIDS and measles.Potential Risks:
Excessive vitamin A intake can lead to toxicity. High doses, especially when combined with alcohol, may cause liver damage. Individuals with liver disease should consult a healthcare provider before supplementing with vitamin A.Recommended Dosage:
For adults, the recommended daily allowance (RDA) is 700–900 mcg of retinol equivalents (RE) per day. Vitamin A is considered safe when consumed in amounts less than 10,000 IU (or 3,000 mcg) daily. More information on the two forms of vitamin A and dosing can be found in this video.Learn more about 'Whole Body Health' here: https://flccc.net/wholebodyhealthDr. JP Saleeby | Carolina Holistic Medicine https://carolinaholisticmedicine.com/Dr. JP Saleeby's Substack | Yusuf's Substack https://jpsaleebymd.substack.com/The 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: https://imahealth.org/donate/• Follow: https://imahealth.org/contact/• Webinar: https://imahealth.org/category/weekly-webinars/• Treatment: https://imahealth.org/treatment-protocols/• Medical Disclaimer: https://imahealth.org/about/terms-and-conditions/

Send us a textWhat happens when the strongest among us need support? In this powerful conversation, Elizabeth Ecklund takes us on an extraordinary journey from fighting fires in Antarctica to fighting stigma in mental health. As someone with 15 years of experience spanning firefighting, emergency medical services, and nursing, Elizabeth brings a rare perspective to the critical conversation about first responder mental health.The stigma surrounding mental health in emergency services creates a dangerous paradox: those who routinely face trauma are often the least likely to seek help. Elizabeth articulates this challenge with striking clarity, drawing from her own experiences to illuminate why cultural competency matters so deeply when providing therapy to first responders. "They don't know how to deal with their grief," she explains, highlighting how traditional coping mechanisms within emergency services—dark humor, emotional detachment, peer discussions—often fall short of addressing cumulative trauma.Her adventures at the South Pole provide not just fascinating stories—from living with three twenty-somethings in cramped quarters to experiencing oxygen saturation levels of 82% at 12,000 feet elevation—but metaphors for resilience in extreme conditions. Like the South Pole's challenging environment, the mental landscape of emergency work requires specialized knowledge and adaptation strategies that standard approaches may miss.Through MindForge Therapy Group, Elizabeth has created a sanctuary where first responders can speak freely without fear of judgment or misunderstanding. Her approach acknowledges the unique needs of this population, incorporating humor and practical interventions that "don't feel like therapy." Most importantly, she recognizes that addressing these mental health needs impacts not just individual well-being but team safety, family relationships, and ultimately, the communities these heroes serve.Whether you're a first responder seeking understanding, a mental health professional wanting to better serve this population, or simply someone fascinated by human resilience in extraordinary circumstances, this conversation offers valuable insights into bridging the gap between emergency services and effective mental health support. Listen now to discover how one woman's remarkable journey from firefighting to therapy is helping heroes heal.To contact Elizabeth, go to www.mindforgetherapy.comFreed.ai: We'll Do Your SOAP Notes!Freed AI converts conversations into SOAP note.Use code Steve50 for $50 off the 1st month!Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showYouTube Channel For The Podcast

This week I had the pleasure of sitting down with Annemarie Lafferty, a woman who has dedicated the majority of her life helping first responders heal from past traumas and chronic injuries. Traditional modalities treat symptoms, Annmarie addresses the root cause thus removing the source of the pain both physically and emotionally. I know that, I don't know, and Annmarie was excellent at explaining concepts and theories in an easy to understand way. Sit back and give this episode a listen and walk away better informed, and with some new tools to address trauma and pain.  More about Annemarie: Mind-Body Medicine sessions and FCOA that release cellular trauma for first responders and everyday clients! Great for acute and chronic injuries as well as persisting behaviors that western medicine has been unable to resolve.Groups, EMS agencies and individuals welcome! Get brain and body working together.Founder-Practitioner at Healing Within Wellness since 2015. Getting to the root cause of chronic injury and trauma in EMS personnel. NET, FCOA, Energy Medicine, Reiki, Advanced Trauma Mind-Body Medicine Facilitator, Amazon author of "Eight Steps to Uncovering Who You Really Are" and past KPCA Radio 103.3FM Programmer/ Host of "The Healing Within Show." Ret. EMT, Ret. RDA in pediatrics. Founder-Owner Healing Within Wellness Sprayshttp://www.healingwithin.us/healingwithin11@gmail.comhttps://www.linkedin.com/in/annemarie-lafferty-cecp-424b00a0/https://youtu.be/lQGx0kTgFk8?si=F63wacJHFKPTJawVThank you for taking the time to give this podcast a listen. If you would like more information on other Law enforcement Life Coach initiatives, our "Sometimes Heroes Need Help" wellness seminar or our One-On-One life coaching please visit :www.lawenforcementlifecoach.comJohn@lawenforcementlifecoach.comAnd if you would like to watch the interview you can view it in it's entirety on the Law Enforcement Life Coach YouTube Channel : https://studio.youtube.com/channel/UCib6HRqAFO08gAkZQ-B9Ajw/videos/upload?filter=%5B%5D&sort=%7B%22columnType%22%3A%22date%22%2C%22sortOrder%22%3A%22DESCENDING%22%7D

Send us a textSteve Bisson welcomes Cyndi Doyle, licensed professional counselor, retired police spouse, and founder of Code for Couples, to discuss the unique challenges faced by first responder relationships and strategies for building resilience.• Meeting Cyndi Doyle - licensed professional counselor specializing in first responder relationships for over 20 years• Understanding the "married but single" phenomenon that many first responder spouses experience• Recognizing grief in relationships when expectations don't match reality• How hypervigilance affects communication and connection at home• The importance of perspective-taking to reduce resentment• Standing in your partner's shoes to understand their experience• Changing the narrative we tell ourselves about our relationships• Finding gratitude amid the challenges of first responder life• How unspoken traumas create both protection and distance• Learning to listen rather than just hear your partnerFind Cyndi Doyle at code4couples.comOn social media @code4couplesGet her book "Hold the Line: The Essential Guide to Protecting Your Law Enforcement Relationship" at any online retailer.Support the showYouTube Channel For The Podcast

Timeline: Get 10% off Mitopure, clinically proven to boost mitophagy. Go to timeline.com/vanessa. In this episode, Vanessa Spina speaks with Dr. Stuart Phillips, a leading expert in muscle physiology and protein metabolism from McMaster University. They discuss common myths in women's fitness, the latest research on protein requirements, and practical strategies for building muscle at any age. Key Topics: Why the current RDA for protein may be too low for optimal muscle health What “lifting heavy” really means and if it matters for bone density and muscle growth in women Does the anabolic window matter?  How hormones actually impact muscle growth If women's protein needs are higher than men's, especially for active or aging women... and more! Visit https://ketone.com/VANESSA for 30% OFF your subscription order PLUS receive a free gift with your second shipment—fun surprises like a free 6-pack, Ketone-IQ merch, and more! Connect with Vanessa on Instagram  Get YOUR Free High-Protein Keto Guide Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at Ketogenicgirl.com with the code VANESSA Join the Community! Follow Vanessa on Instagram to see her meals, recipes, informative posts, and much more! Click here @ketogenicgirl Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

All of this month we've been delving into what horses do for us, and today's guests represent one of the most prolific charities that are known for changing the lives of disabled and disadvantaged people with horses. Formed in 1969, the Riding for the Disabled Association enriches lives through the unique bond between people and horses. Over 25,000 disabled children and adults are supported through activities including riding, carriage driving, and equine assisted programmes such as Quiet Corners and Tea with a Pony. The organisation is the pioneer of the therapeutic use of horses, leaders in disability sport, and the only major UK charity focused specifically on the health and wellbeing benefits of bringing people and horses together, and in this episode we talk to the RDA's Michael Bishop and paralympic medallist Mari Durward Akhurst. We loved our conversation with Michael and Mari, and we hope you enjoy it too. Find out more about the RDA: https://rda.org.ukAs always, Tania answers your training questions and we enjoy a tack room tipple.Got a question for Tania? Email us polesandprosecco@yahoo.com.Join us on socials:Facebook: Poles Piaffe & Prosecco PodcastInsta: Poles Piaffe & Prosecco_PodcastYouTube: Poles Piaffe & Prosecco Podcast#prosecco #proseccotime #piaffe #poleworkforhorses #poleworkout #dressage #dressagetrainer #dressagetraining #horseriding #horseridingtraining #yourquestionsanswered #horses #therapyhorses #ridingforthedisabled #paralympics #paralympian

In this episode, I'm joined by Lily Nichols, RD, the bestselling author of Real Food for Fertility and Real Food for Pregnancy, to bust common myths around women's nutrition and fertility. Together, we dive into the power of ancestral nutrition, the real deal behind the RDA guidelines, and how to nourish your body—whether you're trying to conceive, already pregnant, or simply wanting to thrive in your feminine health.We talk about:What “real food” means for preconception and pregnancyWhy the RDA might not be serving women's true needsNutrient-dense ancestral foods that support fertilityThe importance of nutrition even if you're not planning a pregnancyThis conversation is empowering, eye-opening, and full of actionable wisdom to help you feel grounded in your body and choices.✨ Connect with Lily:Website: https://lilynicholsrdn.comInstagram: @lilynicholsrdnReal Food for Pregnancy: https://lilynicholsrdn.com/real-food-for-pregnancyReal Food for Fertility: https://realfoodforfertility.com-----Herbal formula for hormone regulation, fertility, and for PMS management: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Soothe⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Immediate period discomfort and cramp relief: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Crampy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Visit the ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Peace Love Hormones website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "podcast" to save on your first order!-----

La bibliothèque nationale de Guinée connaît une nouvelle vie après des années de difficultés. Située à proximité du lycée de Donka, à Conakry, elle reste cependant méconnue, malgré l'intérêt des fonds qu'elle héberge. Elle dispose notamment d'une riche documentation concernant la période coloniale et la Première République de Sékou Touré. Visite guidée de la BNG, la plus ancienne institution de recherche et de documentation De notre correspondant à Conakry, Les escaliers de la bibliothèque montés, Syra Cissé, responsable de la documentation, ouvre la porte d'une grande pièce : « Nous sommes dans la deuxième salle de lecture, située au deuxième étage de la bibliothèque. Ici sont disposés les anciens journaux de l'indépendance. »Parmi les journaux rangés sur les étagères, ceux de la Première République : Horoya, le grand quotidien national du parti-État. Mais aussi des titres moins connus comme la Gine Ginè, qui signifie « femme guinéenne », « Giné » voulant dire « femme » en langue soussou : « La Gine Ginè, c'est le journal féminin de l'époque, qui paraissait quotidienne, qui parlait des femmes, des premières dames, des femmes de Guinée et d'ailleurs. »Parmi les archives de presse figurent également des titres plus anciens, datant des années 1950, comme Le Réveil, le journal du Rassemblement démocratique africain, le RDA, le grand parti de la décolonisation. Daouda Tamsir Niane, le directeur de la BNG, feuillète un numéro contenant un article de Sékou Touré, alors chef de la branche guinéenne du RDA.C'est l'ancienneté de la bibliothèque qui fait la qualité de ses fonds, explique le directeur : « La bibliothèque nationale est la plus ancienne institution de recherche et de documentation en République de Guinée. Elle existe depuis 1944, elle a été créée sous la colonisation. C'était l'antenne de l'Ifan, l'Institut français d'Afrique noire, devenu Institut fondamental d'Afrique Noire, basé à l'université de Dakar. »Numériser les documents de la BNGAprès une série de réformes, elle est devenue l'actuelle BNGDaouda Tamsir Niane veut en valoriser les fonds anciens : « À notre avis, aujourd'hui, les bibliothèques évoluent vers les médiathèques. De plus en plus de dématérialisation et de numérisation se font. Notre grand projet aujourd'hui, c'est de numériser les documents de la bibliothèque nationale. »Parmi les documents à numériser, l'important fonds de mémoires de fin d'études. Ils portent sur des sujets aussi divers que l'exploitation minière ou la grammaire de la langue maninka. Syra Cissé tire un volume d'une étagère : « Vous avez là un mémoire de fin d'études de la faculté des sciences sociales, qui a pour thème : "Amilcar Cabral, théoricien et praticien de lutte de libération nationale". » Ce mémoire a été soutenu en 1978, cinq ans après l'assassinat en plein Conakry du héros de l'indépendance de la Guinée-Bissau.Un autre grand combat mené par le directeur est de faire respecter le dépôt légal par les maisons d'édition guinéennes pour valoriser, aussi, le patrimoine contemporain.À lire aussiConakry, capitale mondiale du livre: quel avenir pour le numérique en Guinée?

Let's unpack something most midlife women are totally missing – protein for Menopause Hormone Support. Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones.  In today's episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn't know you needed. Cortisol & Protein: The Stress-Balance Dance Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein. A high-protein diet blunts cortisol spikes post-meal and improves the body's stress response.   Insulin: Protein's Role in Glucose Control Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes. In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.   Ghrelin & Leptin: Protein vs. Cravings Ghrelin = your hunger hormone. Protein is the most effective macronutrient at suppressing ghrelin. Leptin = satiety hormone. Protein helps regulate leptin sensitivity over time. The Protein theory goes that if the body doesn't get enough protein it will message you it wants more. The problem is the message is not clear. It's just a hunger signal. You're left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.    Estrogen: From Muscle Protector to MIA Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency. As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears. With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it: Resistance training Adequate high-quality protein (especially leucine-rich) “Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”   More Truths About Protein for Menopause Hormone Support Muscle Protein Synthesis declines with age—and even more so without estrogen.  This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike.  Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.   The Anabolic vs. Catabolic Hormone Framework Anabolic Hormones = Build & Repair These are hormones that stimulate tissue growth and regeneration: Testosterone – promotes muscle growth, strength, libido Growth Hormone (GH) – supports repair, recovery, and fat metabolism Estrogen – helps preserve lean mass, regulates insulin sensitivity Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity. Catabolic Hormones = Break DownThese are hormones that promote the breakdown of muscle, tissue, and energy stores: Cortisol – breaks down muscle for glucose during stress Epinephrine/Norepinephrine – mobilize energy in fight-or-flight Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue. Fat Storage Insulin isn't actually a catabolic hormone but it does increase fat storage. You can't be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.    Other Episodes You Might Like: Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever  Next Episode - How and Why to Consider Meditation in Menopause More Like This - Where Protein Recommendations for Women Come From?   Resources:  This episode is brought to you by Flipping 50 Longevity Pro Protein & Fiber, the simplest ingredient, cleanest, third-party-tested protein powder formulated specifically for midlife metabolism. No bloat, no fillers, just functional fuel. Use code PODCAST10 for 10% off at checkout.   References:  Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415. Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514 Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.  

Energetic Health Institute Radio with Dr. H – Optimal health is not just the absence of disease; it is the presence of the energy needed to fulfill our dreams. Dr. H discusses the most recent NHANES studies and explains the difference between the minimum nutrient guidelines set forth by the RDA and what is actually needed to promote robust health and initiate healing...

Energetic Health Institute Radio with Dr. H – Optimal health is not just the absence of disease; it is the presence of the energy needed to fulfill our dreams. Dr. H discusses the most recent NHANES studies and explains the difference between the minimum nutrient guidelines set forth by the RDA and what is actually needed to promote robust health and initiate healing...

Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a renowned expert who has coached Olympians, world champions, and professional athletes across major sports, breaks down exactly how to leverage these critical elements to meaningfully enhance your results.  Timestamps: (00:00) Introduction (05:01) Eating to perform vs. eating to live longer—do you have to choose? (08:20) Training fasted—are the mitochondrial benefits worth it? (14:53) What should you eat before early-morning strength training? (16:52) Why nutrient timing isn't critical for the average exerciser (18:44) Is intermittent fasting killing your gains? (29:24) Carbs before resistance training—fuel or fluff? (31:07) Endurance fueling strategies—what actually works? (36:02) When is post-exercise carb intake truly essential? (37:35) Game day fueling—how to get it right (40:25) Carb supplements vs. whole foods—what do elite athletes actually eat? (43:18) Rethinking fat intake for exercise performance (46:14) Metabolic flexibility—how the term got hijacked (50:39) The real test of metabolic health—why skipping a meal shouldn't break you (51:55) Are anaerobic and aerobic systems truly separate? (55:56) Does protein timing really matter? (58:27) Whole foods vs. protein powders (1:03:21) Fat timing—overlooked or irrelevant? (1:04:48) The truth about seed oils and saturated fat (1:09:43) Magnesium—who actually needs to supplement? (1:11:43) The problem with magnesium blood tests (1:13:01) Why the magnesium RDA might not be enough (1:13:54) Magnesium citrate, glycinate, or threonate—does it matter? (1:15:55) Do magnesium supplements really aid recovery? (1:18:35) Omega-3 supplementation—is the AFib risk real? (1:22:10) Can omega-3s prevent muscle loss during inactivity? (1:26:14) Why "performance anchors" matter more than supplements (1:30:47) Iron deficiency—the hidden performance killer? (1:33:42) Does caffeine before workouts increase fat burning? (1:35:29) Caffeine cycling—smart strategy or outdated myth? (1:38:45) Can music measurably enhance workout performance? (1:39:57) Rhodiola rosea—fatigue fighter or placebo? (1:44:38) Beetroot, citrulline, arginine—do nitric oxide boosters work? (1:55:07) Beta-alanine—why the tingles might be worth it (2:01:05) Is 5g of creatine really enough? (2:02:18) Sodium bicarbonate—effective fatigue buffer or GI nightmare? (2:04:36) Can you trust what's in your pre-workout supplement? (2:06:54) Is too much caffeine killing your performance gains? (2:07:41) Can antioxidants blunt exercise performance? (2:08:40) High-dose vitamin C—immune protection or adaptation killer? (2:15:12) Do anti-inflammatories sabotage your gains? (2:17:38) Tart cherry juice—recovery aid or overhyped? (2:21:04) Is glutamine the immune booster athletes need? (2:29:11) Can collagen actually strengthen tendons? (2:33:26) Does glucosamine chondroitin actually help joints? (2:34:28) What really happens during recovery—signaling vs. inflammation (2:37:25) The most important recovery metric (2:39:05) How increased blood flow accelerates muscle repair (2:43:55) Why persistent soreness might mean your fascia's at fault (2:47:02) Can compression boots genuinely speed recovery? (2:47:56) Can simply soaking in water accelerate recovery? (2:51:13) When is sauna a better choice than extra miles? (2:53:12) Can localized heat preserve muscle during downtime? (2:54:31) Cold immersion timing—muscle recovery vs. blunting gains (3:01:16) Why pre-bed cold exposure might improve sleep (3:04:31) Heart rate variability vs. resting heart rate (3:12:45) Why respiratory rate predicts stress better than resting heart rate (3:16:57) Are you overtrained—or just overreached? (3:21:41) Hormones and overtraining—what's the real link? (3:25:48) Does training harder mean you need more sleep? (3:27:54) How to know if you're getting enough sleep (3:31:17) Sleep trackers (3:33:10) Hydration timing—the key to uninterrupted sleep? (3:34:54) Why your wind-down index matters (3:36:02) Is your bedroom's CO₂ buildup sabotaging your sleep? (3:39:40) Are nasal allergies quietly wrecking your recovery? (3:41:23) Sleep hacks—what actually works? Watch this episode on YouTube Show notes are available by clicking here

Hey Ohana, This week we have a special edition of "Raising Disney Addicts" for you as we're joined by our son Lincoln! Every once in a while Linc will say he has an idea for a show and thus we release an RDA and this week his topic was a GREAT one! He wanted to share some of his experiences about what he was/is afraid of when it comes to taking a trip to Disney World and why there is no need for anyone else to be afraid. He shares about flying, meeting characters, and a number of different rides! We hope you enjoy the episode and if we know Lincoln would LOVE to hear from you about things that YOU might be afraid of and how you overcome that fear. Head on over to our FB group and drop him a comment! Thanks for tuning in and as always... See Ya Real Soon! DISCLAIMER: We are not an affiliate of the Walt Disney Company nor do we speak for the brand or the company. Any and all Disney-owned audio, characters, and likenesses are their property and theirs alone.

Tina raconte comment sa mère a trouvé l'amour avec le maire d'une ville française, ce qui a conduit à un changement de vie radical pour elle, passant de la RDA aux Vosges. Tina exprime sa gratitude envers son beau-père, qu'elle considère comme son véritable père, et évoque son intégration dans une famille recomposée chaleureuse. Chaque soir, en direct, Caroline Dublanche accueille les auditeurs pour 2h30 d'échanges et de confidences. Pour participer, contactez l'émission au 09 69 39 10 11 (prix d'un appel local) ou sur parlonsnous@rtl.frDistribué par Audiomeans. Visitez audiomeans.fr/politique-de-confidentialite pour plus d'informations.

Ever turn your supplement bottle over and wonder what you're supposed to be looking for on the supplement facts panel? The aim of Vitality Radio Podcast is primarily to help you master natural supplements and become a more informed consumer, so on this episode, Jared is going to break down the basics of the supplement facts panel to help you know what to look for when choosing a product for yourself. You'll learn how the label is structured, the standout information to look for, and the discrepancies between recommended daily allowances and optimal health needs. Jared also emphasizes the importance of a trusted source for your natural products and how to avoid getting counterfeit, or simply poor quality products.Products:Ultimate Vitality MultiOrganic Greens and ShroomsAdditional Information:#447: The Whole Truth About Whole Food Vitamins with Max Willis#445: The Underestimated Power of Vitamin C and Mineral Ascorbates#417: The B Vitamins: Understanding Their Roles and What They Can Do For You#316: Clarifying Mineral Chelates: How To Know What You're Really Getting In Your Mineral Supplements.#312: Clarifying Herbal Ingredients: How To Know What You're Really Getting In Your Herbal Supplements.#314: Clarifying Vitamin Ingredients: How To Know What You're Really Getting In Your Vitamin Supplements.Visit the podcast website here: VitalityRadio.comYou can follow @vitalitynutritionbountiful and @vitalityradio on Instagram, or Vitality Radio and Vitality Nutrition on Facebook. Join us also in the Vitality Radio Podcast Listener Community on Facebook. Shop the products that Jared mentions at vitalitynutrition.com. Let us know your thoughts about this episode using the hashtag #vitalityradio and please rate and review us on Apple Podcasts. Thank you!Just a reminder that this podcast is for educational purposes only. The FDA has not evaluated the podcast. The information is not intended to diagnose, treat, cure, or prevent any disease. The advice given is not intended to replace the advice of your medical professional.

Today, we're diving into one of the most misunderstood, wrongly demonized, and yet most important pieces of your nutrition strategy: PROTEIN.We're going deep into:Why so many people still believe protein is dangerous — especially for your kidneysWhere these outdated beliefs came fromThe role of protein in muscle gain, fat loss, aging, and long-term healthWhy the RDA is setting you up for failureWhat YOU can do today to get the benefits of a high-protein lifestyleResources:1. High-Protein Diets and Kidney Function in Healthy Adults:Study: A Systematic Review of Renal Health in Healthy Individuals Consuming High Protein DietsFindings: This review analyzed multiple randomized controlled trials and found that increased protein intake led to higher glomerular filtration rates (GFR), all within normal kidney function ranges. The data suggest that higher protein consumption does not adversely affect kidney health in healthy adults. ​Study: Effect of a High-Protein Diet on Kidney Function in Healthy Adults: Results from the OmniHeart TrialFindings: This study concluded that a healthy diet rich in protein increased estimated GFR. However, it noted that the long-term effects of high-protein diets on kidney health remain uncertain.2. Protein Intake and Sarcopenia (Muscle Loss) in Older Adults:Study: Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-AnalysisFindings: The meta-analysis indicated that older adults with sarcopenia consumed significantly less protein than their non-sarcopenic peers, suggesting that inadequate protein intake may be associated with muscle loss in the elderly. ​Study: Role of Dietary Protein in the Sarcopenia of AgingFindings: The study suggests that moderately increasing daily protein intake beyond 0.8 g/kg/day may enhance muscle protein anabolism, potentially mitigating age-related muscle loss. ​Protein & Kidney Health in Healthy IndividualsSystematic Review: High Protein Diets & Renal FunctionConclusion: No negative effects on kidney function in healthy adults.

IQBAR is offering our special podcast listeners 20% OFF all IQBAR products, plus get FREE shipping. To get your 20% off, text VANESSA to 64000.  That's VANESSA to sixty-four thousand. Message and data rates may apply. See terms for details. In this solo science breakdown, we explore one of the most impactful studies on protein intake in women who resistance train. This 8-week randomized controlled trial looked at how eating either high or low protein influenced muscle gain, fat gain, and strength in women training for physique competition. Despite eating more calories, the high-protein group experienced a shocking amount of muscle gain and fat loss. The findings challenge conventional bulking and cutting wisdom and highlight the power of protein for female body recomposition.

Join Chris Newport, functional sports nutritionist, to discuss magnesium. It's a critical mineral involved in over 300 biochemical reactions, yet 50-60% of both the general population and endurance athletes fail to consume adequate amounts through diet alone.Here's what we review:• What percentage of people actually get the RDA for magnesium• How endurance training decreases magnesium levels in red blood cells• Why heavy sweaters may need to increase magnesium intake • Common food sources • Different types of magnesium supplements offer varying benefits, including oxide, citrate, glycinate, malate, l-threonate and more• Benefits of magnesium, like improved sleep, reduced muscle cramps, decreased inflammation, better cardiovascular health, and mood enhancement• Why starting with a certain dose is importantLearn more about magnesium and precision genetic nutrition in our Longevity Program at theenduranceedge.com/longevity or join our upcoming Fueling and Hydration Bootcamp by getting on the waitlist at theenduranceedge.com/fuelingbootcamp. Support the showDownload our free resources: 6 Steps to Triathlon Success: Free Guide Hydration Guide for Athletes Runner's Fueling & Hydration Cheat Sheet Guide to High Performance Healthy Eating Find us here: TheEnduranceEdge.comRace with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NCPurchase Safe Supplements here.Follow us on Instagram or Facebook

This episode is brought to you by ⁠⁠The Primal Tallow Balm.⁠⁠ Protein FREE GUIDE: https://www.theprimal.com/lab/eat-more-protein-lose-weight-faster-amount-needed-ideal-timing-qualityThis episode features Dr Donald Layman, a PHD researcher and expert in protein metabolism and metabolic health. Dr Layman has spent decades researching the role of protein in metabolic health, including the role of leucine in muscle protein synthesis. This episode will be your ultimate protein guide. Dr Layman will discuss why protein is so important, relating to muscle health, aging, disease prevention, and optimal body composition, namely fat loss. Up to 45% of people do not consume enough protein daily, which is likely mainly in women, and the RDA amount of 0.8kg is far too low for optimal health. Dr Layman will discuss how much protein you need per day for optimal muscle and cellular health, why the timing of protein matters, and the quality of protein as we age.This episode is important for anyone who wants to optimise their health through adequate protein consumption. You will learn exactly how much you need to eat, the best sources of protein, the role of leucine, and exercise protocols to increase strength. Free Carnivore Calculator ⁠https://carnivore-diet.netlify.app/⁠Free Meal Planner ⁠https://carnivore-guide.vercel.app/

We've been told that protein is the ultimate health hack — that we need to hit a specific number of grams each day or risk losing muscle, energy, or progress. But what if this hyper-focus on protein is actually pulling us away from real nourishment? In this episode, Dr. Connie breaks down the science behind protein needs — separating fact from fitness-industry fiction. You'll learn: What the RDA actually means (and why it's often misunderstood) How much protein is enough — and when it's too much The impact of protein obsession on gut health, mindset, and true well-being Why intuitive, whole-food-based eating is a more sustainable and empowering approach If you're tired of tracking macros, overthinking meals, or feeling anxious about getting “enough,” this episode will help you reclaim clarity and reconnect with your body's natural wisdom.

durée : 01:30:02 - Les Nuits de France Culture - par : Philippe Garbit - Connaître le cinéma : 1- Le cinéma ouest-allemand : "Die Parallelstrasse" de Ferdinand Khittl, 2- Le cinéma allemand contemporain en RDA : "Etoiles" de Konrad Wolf (1ère diffusion : 20/02/1965 et 06/03/1965) - réalisation : Virginie Mourthé

durée : 00:38:49 - Questions du soir : le débat - par : Quentin Lafay, Stéphanie Villeneuve - Aux élections législatives allemandes, l'AfD, le parti d'extrême droite allemande, recueille 20,8 % des suffrages, score historique. Dans un contexte de coalition en déroute et d'économie en crise, l'avenir politique du pays reste incertain. Une sortie de crise est-elle possible ? - réalisation : François Richer, Camille Mati - invités : Alexandre Robinet-Borgomano Responsable du programme Allemagne de l'Institut Montaigne; Elisa Goudin Professeure en études germaniques à l'université Sorbonne Nouvelle et co-rédactrice du blog « Regards sur la RDA et l'Allemagne de l'Est »; Cécile Leconte Politiste, spécialiste des extrêmes droites germanophones et de la politique comparée austro-allemande, professeure des universités à Science-Po Lille

durée : 00:38:49 - Questions du soir : le débat - par : Quentin Lafay, Stéphanie Villeneuve - Aux élections législatives allemandes, l'AfD, le parti d'extrême droite allemande, recueille 20,8 % des suffrages, score historique. Dans un contexte de coalition en déroute et d'économie en crise, l'avenir politique du pays reste incertain. Une sortie de crise est-elle possible ? - réalisation : François Richer, Camille Mati - invités : Alexandre Robinet-Borgomano Responsable du programme Allemagne de l'Institut Montaigne; Elisa Goudin Professeure en études germaniques à l'université Sorbonne Nouvelle et co-rédactrice du blog « Regards sur la RDA et l'Allemagne de l'Est »; Cécile Leconte Politiste, spécialiste des extrêmes droites germanophones et de la politique comparée austro-allemande, professeure des universités à Science-Po Lille

Dominateur en ex-Allemagne de l'Est, le parti d'extrême droite Alternative pour l'Allemagne (AfD) pousse désormais son offensive à l'Ouest. Et notamment en Rhénanie-du-Nord-Westphalie, où il est annoncé à 15% aux élections fédérales du 23 février. De notre envoyé spécial de retour de Rhénanie-du-Nord-Westphalie,Une petite estrade, quatre banderoles, quelques mange-debout et c'est à peu près tout. S'il n'y avait la sono qui hurle une musique énervée, on pourrait presque passer à côté. Ce samedi matin, à l'heure où l'on fait ses courses, l'Alternative pour l'Allemagne tient meeting dans le centre-ville de Moers. Pour l'occasion, Knuth Meyer-Soltau a coiffé sa plus belle casquette : rouge pétant et un slogan – « Make Germany great again » – qui claque comme la gifle qu'il a menacé de flanquer à un élu écolo quatre jours plus tôt. L'impudent avait qualifié les députés de l'AfD de « nazis » lors d'une table ronde à laquelle ils étaient tous les deux conviés ; le candidat pour la circonscription 139 n'avait pas apprécié.« Ça ne peut pas continuer comme ça », martèle-t-il maintenant au micro. Il est question d'immigration. Le parti d'extrême droite est parvenu à placer son sujet fétiche au centre de la campagne électorale, bien aidé par les attaques liées à des étrangers qui se sont multipliées ces derniers mois. Chaque formation y va de ses propositions. Celle de l'AfD tient en quatre syllabes : « remigration ». Largement tabou il y a encore un an, le mot est désormais parfaitement assumé. « Cela signifie le renvoi de toutes les personnes violentes et non intégrées », éclaire Daniel Zerbin, membre du Parlement de Rhénanie-du-Nord-Westphalie et candidat à Herne. Non intégrées ? « Celles qui ne respectent pas nos principes : l'égalité femmes/hommes, la loi supérieure à la religion… »À lire aussi«J'ai toujours essayé de m'intégrer»: Khallof al-Mohamad, une histoire allemande« C'est le signe que ça va mal, non ? »L'événement n'a pas déplacé les foules. Du moins pas de ce côté-ci de la rue. Ils ne sont qu'une grosse centaine face à la scène, tout droits, comme figés par le froid. Ernst, 58 ans, bonnet BMW jusqu'aux sourcils et parka jusqu'au menton, est venu en famille pour se faire une idée. Il n'est pas certain de voter AfD, mais ne l'exclut pas non plus. Il attend en tout cas du futur gouvernement qu'il « redresse » le pays et cesse de taxer les pensions. Il s'inquiète : « Quand on voit des personnes âgées obligées de ramasser les bouteilles consignées dans la rue, c'est le signe que ça va mal, non ? »Ernst assure cependant ne rien avoir contre les immigrés, « tant qu'ils travaillent et qu'ils paient leurs impôts ». « Mais ceux qui se croient dans un pays de cocagne et qui vivent ici à nos frais… à un moment, ça va bien. » Son fils Matthias embraye d'un ton docte : « Quand on s'installe dans un pays, il faut s'y adapter. Pas changer, s'adapter. Et surtout payer ses impôts ou chercher du travail. » Mais l'intégration est une démarche collective, poursuit le jeune homme. « C'est aussi de notre responsabilité. C'est aussi à nous de les prendre par la main. C'est comme ça qu'on forme une société. » Sur le trottoir opposé, on se met soudain à scander : « Nazis, dehors ! Nazis, dehors ! » Quelque 600 personnes sont massées là, sous la surveillance d'une poignée de policiers et des pancartes aux slogans bien sentis. Louis, boucle dans le nez et ongles colorés, n'a pas encore l'âge de voter, mais il a tenu à manifester « avant qu'il ne soit trop tard ». « Si nous les laissons continuer, nous nous retrouverons ici dans cinq ans en nous disant : "Si seulement nous avions fait quelque chose pour l'empêcher" ». Nina a fait vingt minutes de route depuis Oberhausen pour les mêmes raisons. Elle aussi craint de voir l'Allemagne glisser à son tour vers l'extrême droite. « Il faut poser les jalons maintenant », estime-t-elle. Dans la brècheLa quadra à la tenue arc-en-ciel a de quoi s'alarmer. Douze ans après sa création, l'AfD gagne du terrain à chaque scrutin. Après avoir pulvérisé les scores lors des élections estivales dans le Brandebourg, en Saxe et en Thuringe, elle s'impose comme deuxième force politique à l'échelle nationale, juste derrière les conservateurs de la CDU/CSU. Surtout, sa popularité s'étend désormais au-delà des régions sinistrées de l'ancienne RDA. Dans les très prospères Bavière et Bade-Wurtemberg, elle est donnée en deuxième position. Elle est troisième en Rhénanie-Palatinat et quatrième en Rhénanie-du-Nord-Westphalie, où les sondages la placent à 15%, soit un bond de huit points par rapport aux élections de 2021.« En Rhénanie-du-Nord-Westphalie, l'AfD s'est engouffrée dans le vide laissé par le Parti social-démocrate », constate Volker Kronenberg, professeur à l'Institut de sciences politiques et de sociologie de l'Université de Bonn. Il explique : ces vingt dernières années, le SPD a peu à peu délaissé le monde ouvrier pour se tourner vers les fonctionnaires, les intellectuels et les jeunes urbains, en se concentrant sur des sujets jusque-là défendus par les Verts. Un choix stratégique qui s'est avéré désastreux, en particulier dans la région industrielle de la Ruhr, où la transition énergétique et le déclin économique, additionnés aux défis de l'immigration, ont engendré un profond sentiment d'insécurité au sein de la population. « L'AfD a su parfaitement exploiter ces inquiétudes », remarque Volker Kronenberg.À lire aussiSortie du charbon: en Allemagne, les défis d'une région en pleine mutationLe parti d'Alice Weidel a beau multiplier les outrances, laisser l'un de ses leaders faire l'apologie du nazisme ou se choisir un slogan inspiré du IIIe Reich, rien ne paraît ralentir sa progression. En Rhénanie-du-Nord-Westphalie, on est cependant encore loin du raz-de-marée observé à l'Est. « La région, et l'Ouest en général, n'est pas un bastion de l'AfD. Les grandes villes universitaires telles que Bonn, Münster ou Cologne ne sont pas des bastions de l'AfD », insiste Volker Kronenberg. Pour nuancer aussitôt : « Concernant les villes de la Ruhr, comme Gelsenkirchen ou Duisbourg, c'est différent. »« De pire en pire »Duisbourg, 500 000 habitants dont près d'un quart de nationalité étrangère, affiche un air morose. Et ce n'est pas seulement à cause de ses rues sans charme. La ville qui fut brièvement la plus riche d'Allemagne dans les années 50 recense aujourd'hui 12% de chômeurs, plus du double de la moyenne nationale. C'est surtout la criminalité qui inquiète. Si elle n'a progressé dans son ensemble que de 3% en 2023, les homicides, viols et agressions à l'arme blanche ont quant à eux fortement augmenté. Or ce sont ces faits divers violents qui marquent les esprits.« Ça a commencé il y a cinq ans et c'est de pire en pire », déplore Frauke Pilarek. Dans la salle à manger de son appartement du centre-ville, l'enseignante fait défiler les articles de presse sur son téléphone portable pour appuyer ses dires. Radio Duisbourg, 3 février 2025 : un homme poignardé à mort par un Germano-Marocain. Spiegel, 28 avril 2023 : un Syrien de 26 ans soupçonné d'avoir agressé cinq personnes au couteau en l'espace de dix jours à Duisbourg. Rheinische Post, 31 octobre 2023 : un jeune homme avoue avoir poignardé sa mère qui le maltraitait. Frauke n'en revient toujours pas. « Ça s'est passé juste en bas de chez moi ! »Quand elle s'est surprise un jour à changer de trottoir en voyant arriver « un groupe de Syriens », Frauke s'est demandée ce qui ne tournait pas rond chez elle. « C'est tellement contraire à mon éducation et à mes valeurs chrétiennes. » Elle a observé le même changement chez son fils de 17 ans, un garçon « mature, à l'esprit ouvert ». « Je sais que c'est quelqu'un de bien. Et pourtant, parfois, en rentrant, il me dit : "Dans la rue, j'étais le seul à parler allemand". Mon fils se méfie et je trouve ça dommage. » Équilibrer les rapports de forceFrauke parle d'une peur « irrationnelle ». Une peur, dit-elle, que l'AfD « sait parfaitement instrumentaliser ». Elle a longuement réfléchi à la question. « Les personnes qui ne sont pas conscientes de cette manipulation peuvent facilement tomber dans le piège de l'extrême droite. Comme l'Allemagne et la région vont de plus en plus mal, les gens ont tendance à se tourner vers les partis qui proposent des solutions apparemment faciles. »À 100 km de là, attablé dans un café de Bonn, Wolfgang Truckenbrodt plaide « non coupable ». « On s'impose par les faits », assure-t-il dans un français parfait, hérité d'un père diplomate. Son père, raconte le septuagénaire d'un ton aimable, a fait partie de ceux qui, au lendemain de la Seconde Guerre mondiale, ont parcouru l'Europe pour faire venir des travailleurs en Allemagne. L'homme au physique imposant, petite moustache et crâne rasé, réclame à son tour aujourd'hui une immigration « choisie ». À 72 ans, dont vingt passés dans les rangs de la CDU, il incarne cette aile de l'AfD davantage tournée vers l'Amérique de Trump que la Russie de Poutine et qui considère la radicalité de ses homologues de l'Est d'un œil désapprobateur. Des victoires à l'Ouest permettraient d'équilibrer les rapports de force au sein du parti, estime-t-il. Dans une circonscription peuplée d'étudiants, Wolfgang Truckenbrodt reconnaît pour sa part n'avoir aucune chance. Il y a quatre ans, il avait obtenu 3% des voix aux élections locales. Il serait cette fois « assez satisfait » s'il finissait à 10%.

durée : 00:58:07 - Cultures Monde - par : Julie Gacon, Mélanie Chalandon - Dans un rapport paru en mars 2024, le Conseil de l'Europe dénonçait les "niveaux élevés” de pauvreté et la montée des inégalités en Allemagne. Cette paupérisation croissante du pays semble étroitement liée à la fracture sociale qui perdure entre est et ouest. - réalisation : Vivian Lecuivre - invités : Elisa Goudin-Steinmann Professeure en études germaniques à l'université Paris 3 et co-rédactrice du blog « Regards sur la RDA et l'Allemagne de l'Est »; Anne Salles Maîtresse de conférence à l'université de la Sorbonne, spécialiste de civilisation contemporaine allemande, chercheuse associée à l'INED (Institut national d'études démographiques); Sylvie Toscer-Angot Professeure de civilisation, spécialiste des recompositions religieuses et de la régulation du pluralisme religieux en Allemagne

Hey Ohana, This week we have a special edition of "Raising Disney Addicts" for you as we're joined by our son Lincoln! Every once in a while Linc will say he has an idea for a show and thus we release an RDA and this week his topic was a GREAT one! He wanted to share some of his experiences about what he was/is afraid of when it comes to taking a trip to Disney World and why there is no need for anyone else to be afraid. He shares about flying, meeting characters, and a number of different rides! We hope you enjoy the episode and if we know Lincoln would LOVE to hear from you about things that YOU might be afraid of and how you overcome that fear. Head on over to our FB group and drop him a comment! Thanks for tuning in and as always... See Ya Real Soon! DISCLAIMER: We are not an affiliate of the Walt Disney Company nor do we speak for the brand or the company. Any and all Disney-owned audio, characters, and likenesses are their property and theirs alone.

Pour vous abonner et écouter l'émission en une fois, sans publicité : https://m.audiomeans.fr/s/S-tavkjvmo Après la Seconde Guerre mondiale, l'Allemagne est un pays en ruines, divisé en quatre zones d'occupation sous le contrôle des vainqueurs. Mais très vite, ce qui devait être une reconstruction pacifique se transforme en un affrontement idéologique entre l'Est et l'Ouest. D'un côté, les Soviétiques imposent une soviétisation radicale, de l'autre, les Occidentaux favorisent le capitalisme et la démocratie.Berlin devient le symbole de cette fracture, jusqu'à l'édification du Mur en 1961… et sa chute en 1989. Comment cette division s'est-elle mise en place ? Quels étaient les enjeux politiques et économiques de cette occupation ? Comment les Allemands ont-ils vécu ces décennies sous influence étrangère ? Plongez dans l'histoire captivante de l'Allemagne occupée, une période qui a façonné le monde moderne !

Pour vous abonner et écouter l'émission en une fois, sans publicité : https://m.audiomeans.fr/s/S-tavkjvmo Après la Seconde Guerre mondiale, l'Allemagne est un pays en ruines, divisé en quatre zones d'occupation sous le contrôle des vainqueurs. Mais très vite, ce qui devait être une reconstruction pacifique se transforme en un affrontement idéologique entre l'Est et l'Ouest. D'un côté, les Soviétiques imposent une soviétisation radicale, de l'autre, les Occidentaux favorisent le capitalisme et la démocratie.Berlin devient le symbole de cette fracture, jusqu'à l'édification du Mur en 1961… et sa chute en 1989. Comment cette division s'est-elle mise en place ? Quels étaient les enjeux politiques et économiques de cette occupation ? Comment les Allemands ont-ils vécu ces décennies sous influence étrangère ? Plongez dans l'histoire captivante de l'Allemagne occupée, une période qui a façonné le monde moderne !

In today's episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an unsung hero in digestive health, heart health, and even weight management. We break down the types of fiber, why they're crucial, and how to ease them into your daily routine without overwhelming your system.We offer actionable advice for incorporating more of these nutrients into your meals, and share some of our favorites - and ways to prepare them. From understanding protein goals to busting myths about so-called "high-protein" snacks, and from leveraging frozen veggies to mastering simple meal templates, this episode is packed with insights to make eating healthier approachable and enjoyable.“Have what you want, add what you need, make a delicious plate out of it.”- Amy Rudolph“The brain craves what we repeat. And that goes for food, behaviors, and thoughts. And we can change it.”- Iris Deadlifts“Ugly food is the best food, hands down.”- MeriThis week on Here's the Deal: Fitness, Nutrition and Mindset for People Who Don't Want Life to Suck:The RDA for protein is the bare minimum - what do you need for more optimal health?Tracking your food for a week or two can reveal just how much (or how little) protein and fiber you're actually eating.Common misconception: just because protein is available doesn't mean people are consuming enough of it. Many fall far short of optimal intake.The 10:1 rule: how to make sure an “excellent source of protein” actually is.Fiber is essential for gut health, digestion, and preventing chronic disease.Cooking vegetables in butter, using sauces, and adding seasoning makes them way more enjoyable. Don't be afraid to make food taste good!Simple strategies to ensure you get fiber and protein without overcomplicating things. Mentioned in this episode:Iris's Salmon “Recipe”Enhance your Dietary Pattern with Plant Based Proteins and Mindful Eating with Samara (@nomeatmacros)Meri on InstagramIris Deadlifts on InstagramAmy Rudolph on InstagramThanks for tuning in to this week's episode of Here's the Deal: Fitness, Nutrition, and Mindset for People Who Don't Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don't forget to subscribe and leave a review wherever you listen to your favorite podcasts.Apple Podcasts | SpotifyBe sure to share your favorite episodes on social media and tag us!Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.

Pour vous abonner et écouter l'émission en une fois, sans publicité : https://m.audiomeans.fr/s/S-tavkjvmo Après la Seconde Guerre mondiale, l'Allemagne est un pays en ruines, divisé en quatre zones d'occupation sous le contrôle des vainqueurs. Mais très vite, ce qui devait être une reconstruction pacifique se transforme en un affrontement idéologique entre l'Est et l'Ouest. D'un côté, les Soviétiques imposent une soviétisation radicale, de l'autre, les Occidentaux favorisent le capitalisme et la démocratie.Berlin devient le symbole de cette fracture, jusqu'à l'édification du Mur en 1961… et sa chute en 1989. Comment cette division s'est-elle mise en place ? Quels étaient les enjeux politiques et économiques de cette occupation ? Comment les Allemands ont-ils vécu ces décennies sous influence étrangère ? Plongez dans l'histoire captivante de l'Allemagne occupée, une période qui a façonné le monde moderne !

Pour vous abonner et écouter l'émission en une fois, sans publicité : https://m.audiomeans.fr/s/S-tavkjvmo Après la Seconde Guerre mondiale, l'Allemagne est un pays en ruines, divisé en quatre zones d'occupation sous le contrôle des vainqueurs. Mais très vite, ce qui devait être une reconstruction pacifique se transforme en un affrontement idéologique entre l'Est et l'Ouest. D'un côté, les Soviétiques imposent une soviétisation radicale, de l'autre, les Occidentaux favorisent le capitalisme et la démocratie.Berlin devient le symbole de cette fracture, jusqu'à l'édification du Mur en 1961… et sa chute en 1989. Comment cette division s'est-elle mise en place ? Quels étaient les enjeux politiques et économiques de cette occupation ? Comment les Allemands ont-ils vécu ces décennies sous influence étrangère ? Plongez dans l'histoire captivante de l'Allemagne occupée, une période qui a façonné le monde moderne !

Pour vous abonner et écouter l'émission en une fois, sans publicité : https://m.audiomeans.fr/s/S-tavkjvmo Après la Seconde Guerre mondiale, l'Allemagne est un pays en ruines, divisé en quatre zones d'occupation sous le contrôle des vainqueurs. Mais très vite, ce qui devait être une reconstruction pacifique se transforme en un affrontement idéologique entre l'Est et l'Ouest. D'un côté, les Soviétiques imposent une soviétisation radicale, de l'autre, les Occidentaux favorisent le capitalisme et la démocratie.Berlin devient le symbole de cette fracture, jusqu'à l'édification du Mur en 1961… et sa chute en 1989. Comment cette division s'est-elle mise en place ? Quels étaient les enjeux politiques et économiques de cette occupation ? Comment les Allemands ont-ils vécu ces décennies sous influence étrangère ? Plongez dans l'histoire captivante de l'Allemagne occupée, une période qui a façonné le monde moderne !

Chemnitz en Saxe dans l'Est de l'Allemagne est depuis quelques jours capitale européenne de la culture pour 2025. La ville a organisé pour les douze prochains mois un programme ambitieux de manifestations avec les communes de la région pour faire mieux connaître une partie de l'Allemagne peu connue et dont la réputation n'est pas la meilleure. « Chemnitz, capitale européenne de la culture 2025, est lancée ». Sur la scène, devant l'énorme tête de Karl Marx qui a donné son nom à la ville sous la RDA communiste, le président Steinmeier donnait il y a une semaine le coup d'envoi d'une année de festivités avec 225 projets et 1 000 événements à Chemnitz et dans les 38 communes de la région. Ce titre de capitale européenne de la culture pour Chemnitz, décroché en 2020, n'allait pas de soi, comme se le rappelle Martin Bauch : « C'était une grande surprise. À côté des autres grandes villes qui ont candidaté, on ne s'est pas attendu à ça. Ça peut vraiment donner un coup de pouce pour que l'on puisse être plus fier de notre ville ». Il est vrai que Chemnitz n'était pas favorite. La ville au riche passé industriel, autrefois baptisée le « Manchester saxon », vit aujourd'hui dans l'ombre de ses voisines, Dresde et Leipzig. Détruite à 80% durant la guerre, le régime est-allemand y a construit une ville nouvelle, avec des tours et des barres peu glamours, rebaptisée Karl-Marx-Stadt.À lire aussiAllemagne: Chemnitz, capitale européenne de la culture 2025, veut changer d'imageUne ville anti-migrantsChemnitz avait été le théâtre d'une chasse aux migrants en 2018 dont l'écho médiatique négatif avait été mondial. Khaldun Al Saadi participe au projet de centre de documentation sur les crimes du groupe néo-nazi NSU qui doit ouvrir en mai à Chemnitz : « La ville a montré qu'elle est prête à se confronter à l'extrémisme de droite. Cela nous donne du courage, car il y a aussi ici des personnes qui voient ça différemment ».À écouter aussiA Chemnitz, l'extrême droite maintient la tensionL'extrême-droite rejette ce projet Dans un discours de l'extrême-droite qui manifestait le week-end dernier, elles réclament : « Ce sont des projets soutenus avec 100 millions d'euros. C'est de l'argent dont on nous prive. C'est une honte ». 35 ans après la réunification, Chemnitz veut se donner une nouvelle image, se faire mieux connaître et reconnaître, redonner confiance à une population qui a subi des transformations difficiles depuis la chute du mur. Le week-end dernier, l'heure était à la fête : « Nous sommes heureux d'être capitale européenne de la culture. C'est un bel événement. C'est sympa que Chemnitz donne une image positive au lieu d'infos négatives ». À écouter aussiExtrême droite, récession : les grandes peurs allemandes

You may be wondering, do I need to take vitamins? Your body needs around 180 nutrients, and it's often difficult to satisfy these requirements, especially for vitamin D, magnesium, zinc, and vitamin B3. You can not always identify nutrient deficiencies in the blood. Low stomach acid interferes with vitamin and mineral absorption. If you have low stomach acid, you might also experience problems breaking down food with vitamin B12. Indigestion, heartburn, and SIBO are common symptoms of low stomach acid. Synthetic vitamins aren't the same as natural ones. Do not take synthetic vitamin B12 or B9! Some nutrients need other nutrients to function properly, so taking them in isolated forms rather than a complex can cause problems. Many vitamins contain fillers like maltodextrin that compete for nutrients such as vitamin C. Vitamin B1 is essential for breaking down sugar and carbs, so when you consume maltodextrin, it's easy to become deficient. Poor diet could be a reason why vitamins aren't working for you. If you're diabetic, prediabetic, or have insulin resistance, vitamin absorption will be greatly inhibited. Fix this by going on a low-carb diet. Poor-quality supplements often contain calcium carbonate, which is limestone! Multivitamins with calcium and magnesium are poorly absorbed because these two minerals compete for absorption. Vitamin effectiveness is greatly influenced by dosage. The RDA for vitamin D3 is only 600 IU, but you need around 10,000 IU daily. If you have a chronic illness, you need therapeutic doses of vitamins, not small amounts. Always pay attention to the milligram dosage when choosing a supplement! Taking too little of a supplement significantly reduces vitamin absorption and effectiveness. Bruce Hollis Interview Video: ▶️ • Your Body Is BEGGING For Vitamin D!!

You may be wondering, do I need to take vitamins? Your body needs around 180 nutrients, and it's often difficult to satisfy these requirements, especially for vitamin D, magnesium, zinc, and vitamin B3. You can not always identify nutrient deficiencies in the blood. Low stomach acid interferes with vitamin and mineral absorption. If you have low stomach acid, you might also experience problems breaking down food with vitamin B12. Indigestion, heartburn, and SIBO are common symptoms of low stomach acid. Synthetic vitamins aren't the same as natural ones. Do not take synthetic vitamin B12 or B9! Some nutrients need other nutrients to function properly, so taking them in isolated forms rather than a complex can cause problems. Many vitamins contain fillers like maltodextrin that compete for nutrients such as vitamin C. Vitamin B1 is essential for breaking down sugar and carbs, so when you consume maltodextrin, it's easy to become deficient. Poor diet could be a reason why vitamins aren't working for you. If you're diabetic, prediabetic, or have insulin resistance, vitamin absorption will be greatly inhibited. Fix this by going on a low-carb diet. Poor-quality supplements often contain calcium carbonate, which is limestone! Multivitamins with calcium and magnesium are poorly absorbed because these two minerals compete for absorption. Vitamin effectiveness is greatly influenced by dosage. The RDA for vitamin D3 is only 600 IU, but you need around 10,000 IU daily. If you have a chronic illness, you need therapeutic doses of vitamins, not small amounts. Always pay attention to the milligram dosage when choosing a supplement! Taking too little of a supplement significantly reduces vitamin absorption and effectiveness. Bruce Hollis Interview Video: ▶️ • Your Body Is BEGGING For Vitamin D!!

How much protein do you actually need, and how should you get it?   Claire Shorenstein (MS, RD, CSSD) is a board-certified sports dietitian with over a decade of experience working with teenage and adult athletes from the recreational to elite level.   Claire is a longtime distance runner herself and hosts The Eat for Endurance Podcast.   We talk about:   How protein needs have been rising for athletes and what that may mean for you The factors that influence individual nutrition and why RDA isn't everything Protein's impact while injured or recovering Why you need to consider all macronutrients and not just protein Practical strategies to increase protein intake Considerations for plant-based athletes around protein   If you learned a helpful tip about protein, send this to a friend who could benefit too.   Links & Resources from the Show: Claire on Instagram, YouTube, and Facebook Claire's free nutrition downloads The Eat for Endurance Podcast Want more running nutrition info? Get our free nutrition myth busting resource.   Thank you 2Before! We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles. So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com. Thank you to 2Before for supporting Strength Running! Thank you Previnex! After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm now a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. Their new Muscle Health Plus is something I'm now taking. Turning 40 - and having a thin frame - has made me realize that I need to prioritize lean muscle mass to stay healthy and age well. Muscle Health Plus has creatine, essential and branched chain amino acids, and it's designed in a way to maximize protein synthesis and the absorption of amino acids. Muscle Health Plus will help you prevent muscle damage, which is particularly important for aging runners who want to protect themselves from muscle loss and recover faster after hard workouts. As is true for all of their products, Previnex adheres to the highest of standards: their ingredients are clinically proven to do what they say they're going to do. Previnex offers a 30-day money back guarantee. If you don't feel the benefits of their product, you get your money back no questions asked. With their focus on quality and customer satisfaction, I hope you'll try it! Use code jason15 for 15% off your first order at Previnex!

Building muscle during menopause takes a unique stimulus compared to PRE menopause and is also unique during peri and post menopause. Of course there's more. Are you trying to lose weight, gain muscle, prevent osteoporosis, reduce or avoid medication, do you have adrenal fatigue or long haul? In this episode I'll discuss the research on protein and call back to a recent episode about exercise volume for building muscle during menopause. Questions I answer in this episode: How have protein recommendations changed over time (then and now)? [00:08:00] What are women's protein needs during menopause? [00:17:30] What are the effects of protein on building muscle during menopause? [00:11:00] As a refresher, what is the resistance training volume for pre, peri and post menopause? [00:19:50] How important is recovery—and are you doing it right? [00:30:20] Based on RDA (Recommended Dietary Allowance), protein consumption is 0.8g per kg (of body weight) per day. This is about 55 grams of protein for a 150-pound woman — but that's only enough to maintain nitrogen balance and prevent deficiency in sedentary women. It is not enough to help you build muscle. Let me explain why that is true. The reason for that recommendation is important to understand. As you age, anabolic resistance increases, meaning you need more protein and stimulus for muscle protein synthesis. More emerging research indicates “that amount may no longer be an appropriate recommendation.” That statement was the conclusion of a  2020 systematic review and meta-analysis addressing the protein needs of people who are exercising and/or trying to lose weight.  Researchers concluded, “The RDA for protein of 0.8g of protein / kg / day may no longer be an appropriate recommendation.” Scientific Research on Building Muscle During Menopause An interview with Bill Philips, PhD, in May 2024, on the What, When & Why to Exercise for Women 40+, with his primary research focus shifting to that of midlife women, he could already say that the single simplest way to support fat loss and optimal body composition is to increase protein even if you didn't change your caloric intake. A 2022 meta-analysis recommends adults should consume nearly 1.5g of protein / kg / day of protein to maintain and/or augment muscle strength along with resistance training. Small-statured women with low reserves may need even more to prevent muscle loss, strength decline, reduced activity, and increased risk of falls or disease. For active women, whether you are competing or you are intentionally exercising more than 3 times a week for a purpose of achieving fitness or reduced fatness, the 2023 International Society of Sports Nutrition recommends at least 1.5g of protein / kg / day and maybe even more. “Daily protein intake should fall within the mid-to-upper ranges of current sport nutrition guidelines (1.4–2.2 g of protein / kg / day) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3 to 4 hours, across the day.” One thing to note is that hitting the “ballpark” is not enough. You need to meet the threshold. Whether it's reaching muscle fatigue, breathlessness during exercise, or consistent protein intake, falling short means missing the full benefits. For women in perimenopause, it requires less stimulus than for postmenopausal women with the most hormone decline and most advanced age contributing to anabolic resistance. (inability to gain lean muscle). Training and Protein:  Building Muscle During Menopause When it's recommended to have at least two total body resistance training sessions a week, that minimum may best serve: Women in perimenopause Those with adrenal fatigue or long haul Time constricted Others who require a longer recovery period And within those workouts, there needs to be adequate volume achieved with a number of muscle groups, sets, and weight to muscle fatigue. Postmenopausal women require greater stimulus to build lean muscle. You can aim for 4 HIIT sessions per week and increase resistance training volume if 2 sessions aren't enough, provided protein, sleep, and stress are optimized. The biggest obstacle to exercise is time. The second though is time for recovery. An aging muscle needs more stimulus overload. It needs greater recovery to repair the microtears that are innate to workout out intensely. If you're an active 150 lb postmenopausal woman who wants to improve lean muscle and decrease fat, to reach the upper range of protein that would be 2.2g of protein / kg body weight / day. 68 kg x 2.2 g of protein = 150 g of protein To get this, here is a sample protein consumption per day 50 g x 3 meals 35-40 g x 4 meals For strength training, 15-minute weight training sessions likely lack adequate volume in a session, unless focused on one muscle group. This is useful for beginners learning form or those with adrenal stress or special conditions but may not provide adequate stimulus for muscle growth. In a minimum, do 5-8 sets with some rest between puts you at a need for 15-20 minutes. That's no warm up and cool down. Again, that's a single muscle. Even 30-minute sessions may not allow you adequate stimulus for your muscles. Where to Find Support for Building Muscle During Menopause Personal trainers and fitness instructors, even with degrees or certifications, lack training on menopause and hormonal influences. They're entering the field with the minimum viable knowledge. But eager to help solve a problem like weight loss or earn money, they may only do as well as they know. Advice or training from a 20, or 40-something woman showing what's working for her may not work for the goal you have and the hormone status you've got. Someone trained solely in nutrition on clinical recommendations may not necessarily be up to date on contemporary needs of older women and their hormonal status. It's coming, but until we start demanding it, here's how to advocate for yourself: To determine protein and exercise needs consider: Activity level and goals Current hormone status What you've been doing and how it's working 2.2 g protein per kilogram for active and or postmenopausal women Volume of exercise – from sets of major muscle groups – increases with age Recovery from exercise is as important as the exercise itself In an upcoming podcast, I'll share how to start increasing protein, how to plan a day of protein and position it for support of muscle protein synthesis and blood sugar control. Watch for masterclasses monthly where we deep dive with our members References: https://pmc.ncbi.nlm.nih.gov/articles/PMC7231581/ https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00508-w https://pmc.ncbi.nlm.nih.gov/articles/PMC10210857/ Other Episodes You May Like: My Post Menopause Workout Week Experiment | What I'm Doing: https://www.flippingfifty.com/my-post-menopause-workout/ Protein Consumption in Menopause (Revisited): https://www.flippingfifty.com/protein-consumption-in-menopause/ Resources: Stronger: Tone & Define https://www.flippingfifty.com/get-stronger/ Flipping 50 Membership: https://www.flippingfifty.com/cafe/

What causes the “red wine headache”? Is it sulfites? A histamine reaction? Andrew Waterhouse, Professor Emeritus of Enology in the Department of Viticulture and Enology at UC Davis and Apramita Devi, Postdoctoral Scholar in the Department of Viticulture and Enology at UC Davis have identified a flavanol that can interfere with the metabolism of alcohol. That flavanol is quercetin, a natural product made in grape skins in response to sunlight. It is a natural sunscreen produced to protect the fruit from ultraviolet light. This conversation covers why quercetin may be more prevalent in high end wines, how skin contact during wine production impacts quercetin levels, and why sulfites may play a role in “red wine headache”. Resources:         74: The Spirit of Wine Andrew Waterhouse Andrew Waterhouse | Google Scholar Andrew Waterhouse | LinkedIn Apramita Devi | LinkedIn Apramita Devi |Google Scholar Inhibition of ALDH2 by quercetin glucuronide suggests a new hypothesis to explain red wine headaches Why Do Some People Get Headaches From Drinking Red Wine?  Vineyard Team Programs: Juan Nevarez Memorial Scholarship - Donate SIP Certified – Show your care for the people and planet   Sustainable Ag Expo – The premiere winegrowing event of the year Sustainable Winegrowing On-Demand (Western SARE) – Learn at your own pace Vineyard Team – Become a Member Get More Subscribe wherever you listen so you never miss an episode on the latest science and research with the Sustainable Winegrowing Podcast. Since 1994, Vineyard Team has been your resource for workshops and field demonstrations, research, and events dedicated to the stewardship of our natural resources. Learn more at www.vineyardteam.org.   Transcript [00:00:00] Beth Vukmanic: What causes. The red wine headache? Is it sulfites or a histamine reaction? [00:00:10] Welcome to sustainable wine growing with the vineyard team. Where we bring you the latest in science and research for the wine industry. I'm Beth Vukmanic executive director. I've been your team. Since 1994, we've brought you the latest science-based practices, experts growers and wine industry tools through both infield and online education. So that you can grow your business. Please raise a glass. With us as we cheers to 30 years. [00:00:37] In today's podcast, Craig Macmillan, critical resource. Manager at Niner wine estates with long time sip certified. Vineyard and the first ever sip certified winery. Speaks with two university of California Davis researchers. Andrew Waterhouse. Professor emeritus of enology and the department. of, viticulture and enology. And. Oprah meta Debbie. Post-doctoral scholar and the department of viticulture and enology. [00:01:04] They have identified a flavonol that can interfere. With the metabolism of alcohol. And that flavonol is called quercetin. A natural product made in the grape skins in response. To sunlight. It's a natural sunscreen produced to protect. The fruit from ultraviolet light. This conversation covers. Why quercetin may be more prevalent in high end wines. How. Skin contact during wine production impacts quercetin levels. And why sulfites may still play a role in that red wine headache. [00:01:36] Want to be more connected with the viticulture industry. But don't know where to start become a vineyard team member. Get access. to the latest science-based practices, experts, growers, and wine industry. The tools. Through both infield and online education so that you. You can grow your business. Visit vineyard team.org. And choose grower or business to join the community today. [00:01:57] Now let's listen. in. [00:02:01] Craig Macmillan: Our guests today are Andrew Waterhouse, Professor Emeritus in Enology in the Department of Viticulture Davis, and also Aparmita Devi. She is a postdoctoral scholar, also in the Department of Viticulture & Enology Davis. Thank you both for being here. [00:02:17] Andrew Waterhouse: Oh, we're glad to be here. [00:02:19] Craig Macmillan: Today we're going to talk about a really interesting topic. It's the role of quercetin , in wine headaches. The two of you recently co authored a paper on this one particular mechanism that might cause some people to get a headache after drinking even a small amount of red wine. But before we get into that, I want to ask you, how did you get interested in this topic? [00:02:37] Andrew Waterhouse: Well I've been talking to Steve Mathiasson. He's a Napa winemaker for actually quite a while, some years back. He suffers from headaches when he drinks certain wines. And we were chatting about possible mechanisms, and we even did a study many years ago with another postdoc in my lab to investigate a question we had or a theory we had, and that didn't pan out. But more recently we were chatting again, and I got interested in the topic again, and that's what got me interested, you know, just somebody knowledgeable who was suffering from headaches and. for listening. It was, it makes it more real and it's like, well, maybe we can figure something out. So that's what got us started. [00:03:17] Craig Macmillan: Apramita , how same for you. [00:03:19] Apramita Devi: Yeah. Same. Like I've been in touch with Andy and we have been talking about this project many years. So I was always interested because I come from biological science and metabolism and stuff I got interested after talking to Andy. [00:03:33] Craig Macmillan: Well, let's start with some basics. What is quercetin? [00:03:38] Andrew Waterhouse: Well, basically, it's a natural product made by grapes, but it's a very specific one. It's in the class of polyphenolic compounds, and it's in the class of flavonoids called flavonols. And what makes it interesting, I think, is that it is made By grapes, in the skin of the grape, and only in the skin of the grape, in response to sunlight. It's sometimes referred to as sunscreen for grapes. And it specifically absorbs UV light that would cause damage to, say, DNA and other macromolecules. So it's very clear that the grapes are producing this in order to protect themselves from ultraviolet light. [00:04:22] Craig Macmillan: Right. [00:04:22] Andrew Waterhouse: So the amount that's present in wine is highly dependent on the amount of sunlight the grapes experience. Not the vine, but the grapes themselves, And a friend of mine, Steve Price, was the first to note this. In a study way back in the 90s on Pinot Noir, he noted that there was more quercetin in sun exposed Pinot Noir grapes. And that observation has been confirmed many times now in different studies. where sun exposure is correlated with quercetin levels. [00:04:58] Craig Macmillan: and this is true just for red grapes as opposed to white grapes. [00:05:02] Andrew Waterhouse: Oh, no, no, there's more in white grapes. But when you make white wine, you throw away the skins. So there's no opportunity to get those materials into the wine. Now, an exception might be orange wine. But I don't know of any data on orange wine. [00:05:21] Craig Macmillan: Apramita , maybe you can talk about the metabolism part, the biology part. So when people consume alcohol, it's metabolized down certain pathways. Quercetin is also metabolized by the body into other forms? [00:05:33] Apramita Devi: Yeah, so the pathway for alcohol and quercetin are a bit different, but the location is liver, where it goes. So when people consume alcohol, it goes to the liver and then there are two enzymes which work on the alcohol. So the first enzyme is alcohol dehydrogenase, which convert it into alcohol into acetaldehyde. The acetaldehyde is the like the toxic metabolite in the body and it can have many side effects. That's why body has to get rid of it out of the liver system. So it has a second enzyme which is called the acetaldehyde dehydrogenase. So that convert acetaldehyde dehydrogenase into a non toxic component, which is acetate or acetic system. [00:06:24] So it comes out of the body. What happens when you consume quercetin along in the body, the quercetin also goes to the liver. Because quercetin adds too much quercetin as such is not good for the body and it has low bioavailability. So liver tag it in the form of quercetin glucuronide and then the body knows that it has to be flushed out of the system. So the interesting part is that when you consume alcohol and quercetin together, You are taking the both the metabolite acetaldehyde and quercetin gluconide in the same location inside the liver. And it gives the quercetin gluconide to interact with the acetaldehyde dehydrogenase enzyme. And that acetaldehyde dehydrogenase enzyme now cannot work efficiently. to convert the acetaldehyde into the acetate. So basically you are building up acetaldehyde in the body and it's not coming out of the system and you are seeing all those negative effects of the acetaldehyde in the form of flushing or headache or not. The other systems like what's like sweating. so we think that there is a correlation between these two pathways, which might be associated in red wine system. [00:07:47] Craig Macmillan: And how did you design your study? [00:07:51] Apramita Devi: The first when I talked to Andy, like he told me that he thinks that this system is because of inflammatory pathways and inflammation system. So he was kind of like, there is something in red wine, which is Triggering this kind of pathways or there is some system so, but we were not sure what exactly are those inflammatory system. [00:08:16] So we went back and saw some literature and we kind of find that there are some studies which told that quercitans inhibit the dehydrogenase enzymes and that what triggered us that okay alcohol is metabolized by these dehydrogenase enzymes. And wine also has these phenolics. So what kind of phenolics, other kinds of phenolics, or what types of phenolics can do this inhibition? [00:08:45] The method was basically in, was based on having different phenolics, which are present in red wines more compared to white wines, select them. And then just, we find this enzyme kits in the market to do this dehydrogenase. Inhibition tests like you put the test compound and it tells whether the enzyme is the inhibited or not. [00:09:09] So we just did that in a test tube system, like we added our phenolics with the enzyme, and we saw that which kind of phenolics are inhibiting this enzyme and screening them out. out of all. So while doing that, we screened different types of quercetin, like quercetin glucoside, quercetin galactosides, and other forms. [00:09:32] Then we also tested other phenolics. I can for all my rest in and other stuff. And we also choose quercetin gluconide because that is the metabolite which is circulating in the body. And then we kind of screen them based on the in the enzyme system and we see how much inhibition is happening there. [00:09:54] Andrew Waterhouse: Yeah. So what we did was a very basic test to experiment. We didn't test anything on people. [00:10:01] We basically tested to see which of these compounds could inhibit that enzyme because we knew that if that an enzyme could be inhibited the acetaldehyde would accumulate and you'd end up with people in that condition would end up with Flushing, headaches, as Aparmita said, all kinds of other symptoms. [00:10:20] Craig Macmillan: And this would vary by person. Different people may have a proclivity to produce more of certain enzymes than others. Is that true? [00:10:29] Andrew Waterhouse: We don't really have any information about that. That's going to take a lot of more work to test you know, the, the details here. For instance. Some people get red wine headaches and some don't, but we don't know whether, for instance, perhaps their enzymes are more inhibited by quercetin glucuronide, or maybe they're just more sensitive to acetaldehyde. [00:10:52] So that's going to take, you know, human studies where we measure a bunch of things. And try to figure out, try to sort through the, the details of how this impacts people individually. [00:11:04] Craig Macmillan: What would a study , with people, investigating this, what would the design be like? How would somebody go about doing that? [00:11:12] Andrew Waterhouse: Okay. So a human study. Could have a couple different possible designs. The one we'll probably use is we'll simply find two wines, two red wines, one that's low in quercetin and one that's high. And then those will be administered to people who get red wine headaches. We'll give it to them blind, they'll have to agree of course to participate in the study. [00:11:37] And then we'll see if their experience of headaches is related to the quantity of quercetin. Now, there's some other designs we could imagine using, which might be a little more straightforward, but we're not sure how relevant they would be or whether we could get approval to do this. So, for instance, one approach would be to find a red wine that's low in quercetin and then simply add it. [00:12:00] Now adding it is tricky for a number of technical reasons. Quercetin itself is very insoluble, so we would have to add what's called a glycoside of quercetin. So we'd have to get our hands on something that would dissolve, et cetera, et cetera. We're not sure we could get approval for that because we're adding a chemical to wine. [00:12:21] Now, the chemical would probably be classified as a supplement, and so it might be approvable, as it were. And then another very simple experiment, which we thought about a while ago, you can buy quercetin as a supplement in the market. It's readily available. [00:12:38] So, one possibility is to simply give our subjects a glass of vodka and give them pills that either contain quercetin or a placebo and see if there's a relationship between administration of quercetin and headaches. [00:12:54] Now the, the quercetin itself, as I mentioned, is very insoluble. So we may have to get these more bioavailable forms of quercetin for that experiment. [00:13:04] Craig Macmillan: That leads to a wine making question. So, if it's relatively insoluble is quercetin extracted from skins more in the alcohol phase at the end of fermentation? [00:13:11] Andrew Waterhouse: Yeah. It's, it's, it's extracted fairly quickly because it's in the skin, in the grapes, it's in the form of what are called glycosides. So these, Has the quercetin molecule with the sugar attached. That makes all those forms very soluble. [00:13:27] Craig Macmillan: Oh, okay. Okay. [00:13:29] Andrew Waterhouse: There's actually an occasional problem with certain red wines, most commonly Sangiovese, where after bottling the wine has had a large quantity of quercetin glucosides. And after bottling, they break down, the glycosides break down, releasing just a simple a glycone, quercetin, and you get this disgusting looking gooey brown precipitate in the bottle. [00:13:56] Craig Macmillan: ha [00:13:57] Andrew Waterhouse: Every few years I know the folks at ETS in Napa get somebody showing up with a bottle of Sangiovese that's got this. Disgusting sludge in it, and they can tell them without analyzing that. Yes, another case, of course, it's in precipitate in the bottom. [00:14:15] Craig Macmillan: Huh, that's interesting. I believe it was mentioned in the paper that , obviously different growing conditions are going to lead to different levels of quercetin and grapes based on how much sun exposure they have, etc. And that also different winemaking techniques would have an impact. [00:14:29] If consumers are looking for products if they know they have a headache issue Is it possible they could experiment with different product types? Products that were made with different production methods if they can find that out that might Impact their sensitivity or might impact how often it happens [00:14:46] Andrew Waterhouse: Yeah, it's a pity that. Consumers wouldn't have information on the level of quercetin. We would very much like to do a study along those lines, but we haven't been able to find any funding for that, just in case somebody wants to support that kind of work, we're happy to work with them. but anyway you know, it hasn't really been an issue for winemakers, so there isn't a lot of data out there. [00:15:08] There are a few studies that published amounts of quercetin, you know, in wines from different places, but the data is very, very limited and not really useful in providing consumers guidance. The one thing we can say is because, as I mentioned earlier, sun exposure is very important, in general if you look at a particular type of wine, a varietal, say Cabernet or Pinot Noir, that the grapes that are grown on very large vines, will have less sun exposure. [00:15:39] Essentially if you have a very highly productive vineyard making targeting an inexpensive line, you probably have much more shading of the fruit as a consequence of lower quercetin levels. Compared to a very high end vineyard, usually, the amount of sunlight is very tightly controlled, and one of the reasons for that is that there's very good data showing that wines that are high in quercetin have a better mouthfeel, better texture in the mouth. And it's not clear whether quercetin is directly responsible or whether it's a marker for something else that's produced under those conditions that leads to that. many years ago, we did a study looking at phenolics in Cabernet, and we observed that the very high end Cabernets that we tested were much higher in quercetin than the sort of average price type product. [00:16:35] And I think that that was true then. It's probably true now that, you know, a very good cabernet is, is made with very tight control of sun exposure. And there is a fair amount, of course, it can't be a complete sun exposure, or they probably get raisins by the end of the harvest, by the time you get to harvest, but there's a very deliberate management of sun exposure in high end wines. And it's for a reason to, get to higher quality product. [00:17:04] Craig Macmillan: Right, exactly! And, We know that the managed sun exposure, quercetin is a part of it but also it's connected to just total phenolics in general. Lots and lots of different compounds that are, you know, semi related. And I actually wanted to go back Aprametia you identified the quercetin glucuronide as being The highest in the ones that you tested, were there other things in that test and that assay that all were also stood out, maybe not as high as that, but really kind of stuck out as being different than the rest. [00:17:39] Apramita Devi: Actually, the quercetin gluconide was a standalone as a very high, like it's like 78%. The other things were around in that 30 percent range, so I'm not sure how significant was the impact of that, but there were quercetin glycosides forms, which were like around 30 percent inhibition of the enzyme, but [00:18:03] all others were very low. [00:18:04] Craig Macmillan: yeah, so it really stood out basically as it was head and shoulders above it. I would like to put this work into context a little bit. I, I work with the public quite a bit as part of my job and I have for years. And this topic comes up. All the time. This information definitely helps me my goal, when I talk to a consumer that has an issue with, wine headache or whatever it's not that I'm trying to sell them a product as much as it is. [00:18:29] They want to enjoy wine. They tell me this, they say, Oh, I love to have it. I just can't. Da da da. And then they'll say, it's like sulfites. And then I'll kind of explore that with them a little bit. Like, so can you eat dried fruit? Do you eat canned fruit? Do you have reactions to this or to that? Are you asthmatic? [00:18:48] Kind of sort that out and go, okay, I don't think maybe that's it. Maybe it's not. The other ones that I just learned about about 10 years ago was a biogenic amines, which made a lot of sense to me in terms of things like histamine reactions. What is your feeling about sulfites is contributing biogenic amines. [00:19:04] Maybe there's other things we haven't hit on, on this topic. What are your feelings about the, kind of the big picture of what potential for a diagnosing assist? [00:19:15] Andrew Waterhouse: Why don't you talk about amines [00:19:16] Craig Macmillan: Yes, please, [00:19:18] Apramita Devi: Biogenic amines like mostly the histamine and tyramine are the main ones people talk about whenever they come with this headache stuff. So I think because it's formed in the wine during the fermentation process, and there are these spec microbes which can convert the amino acids into this, biogenic amines the histamines are part of inflammatory reactions. People know that in biology and immunology. So it's very easy to be people connected that it might be a reason why people get headache. But what I always focus is like, there are far more other food products, for example, fermented meat products, which has far more higher amount of these biogenic amines. do people get headache if they have something similar with alcohol eating together with alcohol or something like that? But there is no mechanism told till now, they just tell that, oh, since it's histamine and it's related to this inflammatory reactions, it might be the cause. But there is no solid proof that it is the cause. [00:20:27] so I don't know whether it's there or it might be a pathway or not. [00:20:33] Craig Macmillan: One of the things that I find fascinating is how we evolve our, Hypotheses about things over time, and somebody has an hypothesis and they test it out, maybe they find something, maybe they don't, but then that kicks off this whole set of what I call naive science making up stories about why. [00:20:53] It's kind of a just so story. It's like, well, obviously then somebody comes along and checks it and says, Hey, wait a second. And we're no, or if this was true, then that would have to be true. And that's not true. You know, and that kind of thing and how we keep coming around to new ideas, which is what you folks have done, which I think is really, really cool. [00:21:10] Andrew Waterhouse: I was going to answer your question about sulfites. It's a really big question actually. Partly because sulfites have so much visibility and there's so much concern about it. I think sulfites themselves Have been studied pretty carefully there's one study where if they gave subjects a very high level of sulfites in wine, it was like very small, but statistically significant increase in headaches. [00:21:39] Or some adverse reaction, but other studies have shown no correlation. By the way, sulfites are antioxidants in case you hadn't heard that. So it seems very unlikely that sulfites by themselves are some sort of bad actor in this regard. Like you, I get these questions all the time. And what I heard so many times was. Oh, it's cheap wine. It gives me a headache. [00:22:06] Craig Macmillan: Yes. [00:22:07] Andrew Waterhouse: And have you heard [00:22:08] Craig Macmillan: I've heard that many times. And then on the opposite side of things, I've heard stuff like, Oh, I get headaches from American wine, but I don't get it from French wine. Or I always get headaches from European wines, but I never from California wine. So I'm trying to figure out, is there something going on? [00:22:26] Like, can you be allergic to burgundy? You know what I'm saying? Cause I mean, it could be, it could be something about burgundy. It's just stuff going on. And then the opposite. I had a guy who says, no, I don't have any that. But he says I was traveling in France, and we were drinking wine like it was water, and I never had a hangover symptom, and I did it, and I was like, I don't know dude, like I [00:22:45] Andrew Waterhouse: Yeah. Well, there's, there's one answer to some of this, which is if you're on vacation and you don't have to get up early and you're relaxed and you probably don't get as many headaches. [00:22:58] Craig Macmillan: Right. [00:22:59] Andrew Waterhouse: So I think that's a large part of it, especially for Americans visiting Europe. They're on vacation. but I think there is something to the sulfites question. And that is that inexpensive wine often, not always, but often has more bound sulfites. [00:23:18] Craig Macmillan: Yep. [00:23:19] Andrew Waterhouse: And this is probably because those grapes have a little bit more mold on them or a lot more mold. And when they get to the crusher, the winemaker goes, Oh, there's mold on these fruits. So we're going to add sulfites to, to take care of the botrytis, right? [00:23:34] We don't want the fruit to get oxidized and damaged. They had a bunch of sulfites. The consequence of that is that in the finished line, There's a lot more. Bound to SO2, which shows up in the total SO2 number. [00:23:47] You know what it's bound to? [00:23:49] Craig Macmillan: No. [00:23:49] Andrew Waterhouse: It's bound to largely acid aldehyde. [00:23:52] Craig Macmillan: Really? [00:23:53] Oh! Well that would make sense. Yeah, that would make sense. [00:23:56] Andrew Waterhouse: And the, the reason for that is that during the fermentation, the yeast are converting all this sugar the alcohol, but there's an intermediate step which is acetaldehyde. [00:24:06] Craig Macmillan: Right. [00:24:07] Andrew Waterhouse: If you have SO2 floating around, as you would if you'd added a lot of it up front, it binds that acetaldehyde before it gets reduced to ethanol, to alcohol. if you start a fermentation with a high level of added SO2, then you will end up with a wine that has more bound acetaldehyde. And that could be a marker, say, of less expensive wine. [00:24:31] So it's possible that those people are, what they're experiencing is direct ingestion of acetaldehyde, which is being released into the blood and that that's causing them a problem. [00:24:45] Now, I've looked and looked, and I cannot find any data on what's called absorption of acetaldehyde from wine, or from food for that matter. I keep, I'm going to keep looking, [00:24:56] but for some reason or other, this hasn't been subject of a published study, although maybe I just haven't been competent enough to find it. [00:25:05] Craig Macmillan: I doubt that. [00:25:07] Andrew Waterhouse: Well, sometimes these are, you know, they're very specialized and they're indexed in funny ways. And, [00:25:13] You know, and the other thing was, you know, when the study came out, I had all these questions. I was talking to this one reporter and she said, well, I can drink natural wine. [00:25:24] It doesn't give me headaches. And I was like, oh boy, what's this about? [00:25:27] Craig Macmillan: Yeah. [00:25:28] Andrew Waterhouse: But thinking about that further when you make natural wine, you don't add any sulfites or at least you're not supposed to, Right. And consequently in the finished wine, the level of acetaldehyde would have to be very low or else it would smell like sherry. [00:25:41] Craig Macmillan: Right. Right. [00:25:43] Andrew Waterhouse: And yes, granted, many natural wines have funky smells, but they don't by and large smell like sherry. [00:25:49] So it's possible that natural wines have in general, Much less acid aldehyde than conventional one. you know, all these questions have brought up some interesting issues, I think, you know, the industry should be looking into you know, these are these issues like how much acid aldehyde Do we want in our wine and how can we reduce it if we want to reduce it? [00:26:15] I don't think anybody's really looking at that yet. I think that would be a very interesting question to pursue. Oh [00:26:24] Craig Macmillan: you just, you just reminded me of, of something two things that I, I had forgotten about. One I used to teach like enology for babies, enology for dummies thing for the public. I am in no way qualified other than just experience to do that. [00:26:39] But I broke it down in that I do that sugar aldehyde, alcohol arrows, and I'd say, okay, this, this acid aldehyde. Remember this one? This one's coming back. We're going to see this again later. So write this one down. We're going to get to that later. And sure enough, now it's just through the body and, and I think breathalyzers work based on that. [00:27:00] Don't they? It's like density. Something like that. So the aldehyde, they're actually, [00:27:05] I think so. I got to look that up again, but because by the time it gets to your breath, your body's, Processing it, right? Hugely important. Not just that compound, but aldehyde is just kind of a general well, maybe we should all invest in like some kind of, I don't know, AO unit or wine X ray or something at our house. [00:27:21] And then we could get the totals and know before we drink it you know, maybe we could figure out if somebody could come up with a consumer friendly, you know, put it in a vial and shake it and it turns blue. Don't drink it kind of thing. I'm just being silly. I don't know. [00:27:34] Andrew Waterhouse: idea. [00:27:35] Craig Macmillan: You go to different like wine shops and stuff, and there's all kinds of stirs and additives and strainers and funnels and stuff that are supposed to take things out. [00:27:45] And I've always really wanted to see what those things do. They do anything or not, or I don't know. I'd like to try it. Finally, is there one takeaway on this topic, this question to both you, one takeaway you'd like people to know, I [00:27:57] Andrew Waterhouse: well, I think the key thing is that we haven't done any experiments on people yet. [00:28:03] Craig Macmillan: Right. [00:28:04] Andrew Waterhouse: And so what we have here is, I would call it a well founded theory, [00:28:09] Craig Macmillan: Mhmm. [00:28:09] Andrew Waterhouse: I think people shouldn't rush out and start changing the way they drink yet. They might want to try some experiments. But we don't have the final word yet. [00:28:20] Craig Macmillan: Right, right. [00:28:24] Apramita Devi: Same. Yeah. This is just very preliminary study. And we just have a theory out. So we still don't know, like, what happens in the actual body. [00:28:34] Craig Macmillan: Well, I hope that we can do that. [00:28:36] Andrew Waterhouse: We're always looking for support for experiments. If anybody wants to support that, get in touch. [00:28:43] Craig Macmillan: You know, another creative thought that I have when I'm preparing for this is like, you know, , people either get headaches from wine or they don't. If I'm someone who wants to enjoy wine, but gets headaches, I would be really attracted to a product that had a back label if we could make health. statements, which we cannot, that would say now low in quercetin or, you know, headache free, you know, no, we would never get that through TTP, obviously, but but, but, you know, but we went round and round with that on sulfites, you know you know, organic waste, no added sulfites, you know, you can say that. [00:29:14] Andrew Waterhouse: I think it would be possible to perhaps have a declaration on a bottle about the level of quercetin, whether it's high or low. I suppose. I don't know. [00:29:24] One company did get a label through that had resveratrol levels on it, but then TTB stopped approving that. So only one company has that approval. But I think in that case the reason for denying the label is that it is a proxy for health claim. Thank you. [00:29:44] Quercetin, you know, whether it's high or low is really, it's not, it's not making a health claim. We're not claiming that this wine is healthier for you than the other has to do with headaches or not headaches. [00:29:55] And I don't see that as really a health claim. [00:29:58] Craig Macmillan: Well, let's just see how this develops. You never know. Let's face it. I mean, we're talking about nutrition. This is August of 2024, the date for this recording. We're talking about having nutritional labeling on wine. Right? Which I think would be a very interesting nutritional label, quite frankly. [00:30:13] I would, I would love to see that, you know. Zero percent of the RDA of everything, again, at the end of one of my lectures I'd introduce potassium, and at the end I'd say, so how much wine do you have to drink to get your RDA of potassium? You have to drink a gallon and a half of wine a day. So, maybe not a big contributor. Maybe not a big contributor. Where can people find out more about both of you? [00:30:37] Andrew Waterhouse: Well, I think probably the best starting point would be our LinkedIn pages. [00:30:43] Craig Macmillan: And those will be in the show notes. [00:30:45] Andrew Waterhouse: and I do have a website at UC Davis called waterhouse. ucdavis. edu. [00:30:52] Craig Macmillan: And that will be in there as well. What about you, Apremita? [00:30:54] Apramita Devi: For me, LinkedIn page. [00:30:58] And if people want to see about my research or my past research, they can go to my Google Scholar page to [00:31:05] Craig Macmillan: Awesome. Thank you. Well, thanks so much for being here. Our guests today were Andrew Waterhouse, Professor Emeritus in the Department of Viticulture and Enology at UC Davis, and Apramita Devi, a postdoctoral researcher in viticulture and knowledge at UC Davis. Really interesting work. [00:31:21] I'm glad that you folks are doing it. I've been a big fan of you, Dr. Waterhouse, for a long time, and now that I've seen your work, I'm a big fan of you. Apremita. You've done some pretty cool stuff in the last five years. So again, thanks. And thank you for listening to Sustainable Wine Growing with Vineyard team. [00:31:38] Please keep downloading episodes. Please visit the show page. Lots of information there. And we also have a new publication, Understanding Wine Chemistry by Andrew Waterhouse, Gavin Sachs, and David Jeffrey. Is that correct? [00:31:53] Andrew Waterhouse: That's correct. [00:31:55] Craig Macmillan: This is out in the world now. [00:31:57] Andrew Waterhouse: It's just out this month. [00:31:59] Craig Macmillan: That sounds like a must have. [00:32:01] Andrew Waterhouse: I agree. [00:32:03] Craig Macmillan: That sounds like a must have. , I will leave the name out, but there was a very famous book written by a group of folks from CSU Fresno and some collaborators. And I don't have a copy because I bought five copies in my cellar. People stole them every single time. So, this is the same kind of book, folks. [00:32:20] Maybe buy five copies. And just hand them out to give one to your assistant winemaker. Give one to your cellar master and just say, here, these are yours. I'm keeping my copy. Thank you very much. That's, that's really cool. And again, thanks for being on the podcast. [00:32:33] Beth Vukmanic: Thank you for listening today's podcast was brought to you by wonderful laboratories. Wonderful laboratories operates two state of the art high throughput laboratories. He's located in Shaffer, California to support pathogen detection and nutrient analysis. The team provides full service support to customers with field sampling. Custom panels and special projects. They're. Customers include pest control advisors, growers, consultants, seed. Companies, backyard gardeners, ranchers, and more. [00:33:10] Make sure you check out the show notes. To learn more about. Andrew. And Oprah meta. To read a great article about their research. Why do some people get headaches from drinking red wine? [00:33:19] And if you're looking. Looking for. Some more fun wine at trivia to share at holiday parties this season. Listen into sustainable Winegrowing podcast episode. 74, the spirit of wine. [00:33:31] If you liked the show, do. It's a big favor by sharing it with a friend subscribing and leaving us a review. You can find all of the podcasts@vineyardteam.org slash podcast. Podcast. And you can reach us at podcast@vineyardteam.org until next time, this is sustainable. Winegrowing with the vineyard team. [00:33:49]   Nearly perfect transcription by Descript

Discover my premium podcast, The Aliquot Download my “How to Train According to the Experts” guide Protein is far more than a building block for muscle—it's essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about protein's links to cancer, heart disease, and kidney function, showing how exercise can redirect growth factors like IGF-1 to promote repair while mitigating risks.  Timestamps: (00:00) Download my “How to Train” guide (00:51) Introduction (03:32) Why muscle matters (05:57) Why do we lose muscle? (07:31) How to negate anabolic resistance (08:24) Why it's never too late to build muscle (09:05) Requirements for overweight & obese individuals (09:52) Exposing the flaws of the RDA (11:12) Optimal intake when resistance training (11:55) What to do when losing weight (13:08) Does protein harm healthy kidneys? (14:59) How important is distribution? (17:11) Debunking the "anabolic window" (18:48) Benefits of pre-sleep intake (20:20) Timing & distribution takeaways (21:01) What are the best sources? (24:05) Animal vs. plant protein (26:27) Protein supplements (whey, casein, & collagen) (27:57) Does high intake accelerate aging? (31:32) Why exercise changes the story (34:02) What we can learn from athletes (34:36) Does high intake accelerate atherosclerosis? (36:51) 8 key takeaways Show notes and transcript are available by clicking here Watch this episode on YouTube

C dans l'air l'invitée du 26 novembre avec Marion van Renterghem, grand reporter et chroniqueuse à l'Express, auteure du documentaire "Recherche Merkel désespérément", et de l'ouvrage "C'était Merkel", publié aux éditions Les Arènes.Angela Merkel, chancelière allemande pendant 16 ans, publie ses mémoires. Sous le titre "Liberté", elle revient sur sa jeunesse en RDA, et sur ses 16 années au pouvoir. Un livre publié dans une trentaine de pays, et particulièrement attendu. La "femme la plus puissante du monde" au début du 21e siècle assume des choix qui lui sont aujourd'hui reprochés. Comme celui de ne pas appuyer la demande d'adhésion de l'Ukraine à l'Otan, en 2008. "Nous aurions assisté à un conflit militaire encore plus tôt (...) Poutine ne serait pas resté les bras croisés", affirme-t-elle. Elle n'est d'ailleurs pas tendre avec le président russe, qu'elle décrit comme "toujours prêt à infliger des punitions".Durant ses années au pouvoir, l'Allemagne et ses grandes industries gourmandes en énergie sont devenues dépendantes de Moscou. Le pays a construit deux gazoducs directement reliés à la Russie mais Angela Merkel se défend. Elle avait deux priorités en tête à l'époque : les intérêts commerciaux de l'Allemagne et le maintien de relations pacifiques avec le Kremlin. Marion Van Renterghem, grand reporter, et auteure du livre "C'était Merkel", est notre invitée. Elle décryptera les mémoires de l'ex-chancelière allemande, et notamment ses prises de décision sur l'accueil des migrants, le gaz russe, la fin du nucléaire, ou le maintien d'une relation avec Vladimir Poutine. "Merkel, c'est l'image d'une Allemagne heureuse, peut-être la dernière époque d'un Occident fort", explique Marion Van Renterghem. Des mémoires qui resonnent fortement avec la situation actuelle de l'Allemagne, qui fait face aux difficultés économiques.

Mac and Cindy return to discuss the first Season Episode: To Be A Man. The two discuss what works and how this format was used a lot in the mid 80's with different results. The real reason RDA had a sling in the episode and how chickens get left behind. Other updates and secrets get revealed in the updated F.A.N. Cave. Look for more at The Forever Adventure Network! Please help support us: Patreon https://www.patreon.com/MacJackson https://foreveradventurenetwork.home.blog/

Today's Guest:Allison Lacoursiere, RDA, OA, CPC, ELI-MPCEO & Founder | Clear Coaching Co-Founder | DentalflixAllison Lacoursiere is a ICF Certified Professional Coach with a focus on leadership, high performance and self worth,. As the founder of Clear Coaching, she is an expert in helping individuals step into their greatest potential through powerful communication and mindset strategies. She has years of experience helping organizations streamline their efficiency while increasing organization health, performance and production using the Humans First methodology. She has over a decade of dental experience, is a lifetime member to AADOM, started her career as an RDA at SAIT where she now holds a board member position, specialized as an Orthodontic Assistant, as well as Certified Dental Office Manager through the University of Toronto Factulty of Dentistry program.Allison completed a professional designation at the Rotman's Business School on Women in Business and has founded the Women in Digital Dentistry program, a national mastermind program focused on empowerment and innovation, in partnership with Align Technology.  Allison is a faculty member of Align Technology, Upgrade Dental, and the Dental Speakers Institute.Additionally, she is a accredited as a coach through the International Coaches Federation holding her ACC accreditation, UC Davis for Coaching as a Manager. She is certified as a Transformational Trainer through Lionspeak. 

Welcome back! Today, I want to do a deep dive into supplements. This is for our health series. Of course, there's no way I can't talk about supplements. I've been reading and studying the supplement world for a long time.    My goal today is to give you a realistic look at supplements and what they can and can't do. I want to debunk the myth that we can get the majority of everything we need from our food alone. I have some really interesting data to support this. So whether you love them or hate them, this will be a fascinating episode for you.   Favorite Quotes:  03:00 - “Even if you're eating really healthy, it is very difficult for you to eat enough food to get your minimum RDA levels of vitamins and minerals every day.” 04:01 - “Most important is a multivitamin. A multivitamin is like your daily safety net. It's gonna fill in the gaps where your diet will fall short.” 05:28 - “Another one that I'm obsessed with and I think everyone should take as a supplement is magnesium. Magnesium is a powerhouse. I love it because magnesium is involved in over 300 processes in your body.”  18:13 - “Multivitamins help us feel better in the time that we have to live.” 21:48 - “However many years the Lord has given us, we want to feel good. We want to live them abundantly. We want to thrive. We don't just want to limp through life and that takes educating ourselves. It takes empowering ourselves.”   Recommendations: This week I'm currently loving The Rose Code by Kate Quinn. It's historical fiction that dives into the lives of three women code breakers during WWII. If you're like me and haven't read it yet, you just may love it.   I know what great song you'll love, Everything Has Breath by Bryan and Katie Torwalt and Jesus Culture. It's upbeat. It's the perfect song to put on, roll the windows down, and sing and praise through it all.   Things I love and think you will too: Pure Encapsulations    Nordic Naturals Ultimate Omega-3    Pure Encapsulations O.N.E. Multivitamin    The Rose Code    Everything That Has Breath   Build a Coaching Business Quick Start Challenge Create a Course Remaining You While Raising Them Little Things Studio Christmas items and more - 40% off!! Set your holiday table with the colors and beauty of the season with delightful cloth napkins from Little Things Studio!  These machine washable napkins designed by Kate Whitley, use the same flour sack cotton as our tea towels.  I co-own Little Things Studio which is a woman-owned small business bringing daily reminders of beauty and truth to your home and life. These thoughtfully-designed products are made in the USA and focus on the rich words of hymns and the beauty of nature. Hope you loved this episode!     Make sure to hit that subscribe button on Apple Podcasts and Spotify. Don't forget to check us out on YouTube and slap some stars on a review! :)   xo, Alli

Dan Visser, Sporting Director for the @PittsburghRiverhoundsSC , Riveters, and the RDA shares his thoughts on the end of the men's season and what's in store for the organization this offseason #riverhounds #riveters #soccer #pittsburgh Hosted on Acast. See acast.com/privacy for more information.

Protein does more than build muscle mass. Protein is necessary to structure, function, and regulate virtually all tissues in your body. You can imagine you need protein for yourself and your growing baby during pregnancy. While there is a Recommended Daily Allowance for protein during pregnancy, some research shows the RDA is underestimated and varies based on the stage of pregnancy. Supplemental protein powders are an easy solution to add protein to your diet. There are considerations when selecting a protein powder and caution for some of the ingredients and contaminants found in some powders. This episode examines the evidence on protein requirements during pregnancy, sources of protein in animal and plant-based diets, and supplementing with protein powders. Thank you to our sponsors For a limited time only, you can get the 8 Sheep Pregnancy Survival Kit at $30 off, with free shipping within the US! Plus, save an additional 10% with the promo code PREGNANCYPODCAST. The Pregnancy Survival Kit includes a set of four handcrafted products that help with common pregnancy pains like pregnancy insomnia, restless legs, lower back and hip pains, leg cramps, swollen and achy legs and feet, and stretch marks. The amazing products from 8 Sheep are made with safe ingredients for you and your baby during pregnancy. Every product from 8 Sheep Organics comes with a 100-Day Happiness Guarantee, so you can try it risk-free. Try AG1 and get a FREE 1-year supply of immune-supporting Vitamin D AND 5 FREE AG1 travel packs with your first purchase. That's a $48 value for FREE! Just one daily scoop provides whole-body benefits like gut, immune, and stress support. AG1 sources bioavailable ingredients that actually work with your body. Plus, their formula has all non-GMO ingredients and contains no added sugar. With AG1, I know I am filling any nutrient gaps and supporting my gut for healthy digestion. (As a friendly reminder, pregnant or nursing women should seek professional medical advice before taking this or any other dietary supplement.) Read the full article and resources that accompany this episode. Join Pregnancy Podcast Premium to access the entire back catalog, listen to all episodes ad-free, get a copy of the Your Birth Plan Book, and more. Check out the 40 Weeks podcast to learn how your baby grows each week and what is happening in your body. Plus, get a heads up on what to expect at your prenatal appointments and a tip for dads and partners. For more evidence-based information, visit the Pregnancy Podcast website.

Episode Highlights With Drew CanoleThere are about 80,000 toxins in the environment each year and why this mattersMiracle foods that help protect the body and that are higher in nutrition than regular foodsRDA was created in WW2 but the food supply has changed and they've modified the recommendationsHow Drew got into researching superfoods and the ones that will actually make a differenceThe real deal about Moringa and why it's beneficial What adaptogens are and how they can be so helpful and lower stressHow Rhodiola was used historically and how we can benefit from it todayHis theory on one of the big reasons for the obesity epidemicWhat to understand about greens' fiber and antioxidantsWhy he drinks 32 ounces of water with lemon and salt each morning before getting upTip: Put salt in your mouth first thing in the morning and then drink waterWays to support the liver for optimal health and hormone supportWhy he recommends reverse fasting and moving the eating window earlierThe reason he stops eating at 3 pm each day and how this improves his HRVHe does a parasite cleanse once a month!What binders are and his experience with moldThe truth about shilajit, why it is helpful, and how to get it without gaggingWhat Happy Drops are and why I love themNatural ingredients that are tested to be more powerful than SSRIsA day in the life of his daily routine TIP: Get 50 grams of protein first thing in the morningResources We MentionOrganifi - Mood and Stress ProductsOrganifi - GOLDOrganifi - Happy DropsYou Be You: Detox Your Life, Crush Your Limitations, and Own Your Awesome by Drew CanoleJuicing Recipes From Fitlife by Drew CanoleThe Dust Test

Today, we're going to talk about some of the common mistakes people make with supplements. 1. People often wonder what time of the day they should take their supplements. Taking your supplements in the morning can give you the energy you need for the day. Avoid taking electrolytes before bed and calcium supplements before eating. Some people benefit from vitamin D supplements in the morning, while some benefit from taking them before bed. 2. Avoid swallowing too many supplements at once! 3. Introduce supplements one at a time to learn what works and doesn't for your particular health problem. 4. Supplements won't work if you have a poor diet. Make sure to get enough protein and limit your carbs. 5. Cheap vitamins contain cheap ingredients. Many cheap supplements and daily vitamins contain calcium carbonate, the type of calcium found in cement. They also contain fillers and dyes! Synthetic vitamins, except niacin and benfotiamine, often have side effects and should be avoided. 6. Avoid taking supplements and drugs together at the same time for the same problem. 7. Certain vitamins work synergistically with others, so you have to take those particular supplements together. For example, if you're taking high doses of vitamin D, you must also take adequate magnesium. Similarly, high doses of zinc over time can cause a copper deficiency. 8. Don't take advice about supplements from people who don't know the data. 9. Many people don't take a high enough dosage of their supplements to see results. You often need to take more than the RDA to produce a therapeutic effect. 10. If you're a vegan, you must take supplements to prevent deficiencies. Vitamin B12, vitamin D3, omega-3s, iron, zinc, iodine, and calcium are all vital for your health. 11. Use the correct dosage of your supplement to see results. Your paracrine/autocrine system needs about 10,000 IU of vitamin D daily!

My free omega-3 guide (the ultimate blueprint for choosing a fish oil supplement) Discover my premium podcast, The Aliquot Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: (00:00) Introduction (06:00) Why do we need protein? (07:04) How the protein RDA (0.8 g/kg) was established  (11:34) Protein turnover in organs (brain, liver, etc.) (14:54) How much protein do you really need? (19:42) Recommended protein intake when dieting for weight loss (20:59) How the body adapts to higher protein (24:30) Anabolic resistance (27:29) Protein requirements for overweight & obese individuals (29:42) Gaining strength vs. muscle mass (34:04) Optimal protein distribution (37:49) 20g vs. 100g protein post-workout (Luc van Loon study) (40:45) Can evening protein consumption stimulate muscle protein synthesis overnight? (45:29) How does time-restricted feeding affect muscle protein synthesis? (51:51) Protein before vs. after exercising (53:41) How does spreading out protein intake affect hypertrophy? (56:39) Protein shakes vs. animal protein (59:42) Protein supplementation for weight loss & recomposition (1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis (1:03:53) Factors that influence protein's anabolic potential (1:04:58) Raw eggs vs. cooked — what's better for hypertrophy? (1:08:51) Plant vs. animal protein (1:11:52) Plant-based protein powder (1:16:31) Whey protein isolate vs. concentrate (1:17:20) How resistance training changes the leucine threshold (1:20:31) Do high-protein diets cause atherosclerosis? (1:28:29) How muscle adapts to repeated bouts of resistance training (1:31:09) Optimal resistance training frequency (1:33:06) Advice for elderly who want to start resistance training (1:35:33) Hormonal changes & resistance training (1:40:53) Does cold water immersion blunt muscle protein synthesis? (1:50:03) Does collagen increase connective protein synthesis in muscle? (1:57:45) Signaling roles of collagen peptides (2:00:15) How hydrolyzed collagen powder affects pain perception (2:01:37) Benefits of smaller peptides in hydrolyzed collagen (2:03:41) Collagen's impact on skin health (2:07:30) Amino acids from hydrolyzed collagen powder (2:12:14) Luc's exercise routine & diet Show notes are available by clicking here Watch this episode on YouTube

Today, I'm going to tell you the truth about vitamin D. The current RDA for vitamin D is 600 IU (international units), which is about 1/10 of a milligram. Vitamin D is a controversial topic, probably because it can help so many! Heliotherapy, or sunbathing, was used in the early 1900s, before vaccines and antibiotics, to help with TB, asthma, osteoporosis, tooth decay, psoriasis, mood issues, diabetes, heart disease, and even cancer. The government commissioned the University of Illinois Chicago to conduct a study on the toxicity of vitamin D. This study lasted nine years and involved hundreds of doctors, 773 patients, and 63 dogs. They used 200,000-1,000,000 IU of vitamin D, and no toxicity was found. Dr. Bruce Hollis, a pioneer in vitamin D research, explains that many vitamin D researchers are not receptive to the wealth of data about its benefits. Data shows that areas close to the equator have the lowest risk of MS, breast cancer, colorectal cancer, and diabetes. You will need more vitamin D if you have vitamin D resistance, are older, have darker skin, or weigh more. THE MIRACULOUS CURE FOR AND PREVENTION OF ALL DISEASES BOOK LINK: https://www.amazon.com/Miraculous-Pre... Dr. Bruce Hollis Interview: ▶️ • Your Body Is BEGGING For Vitamin D!! DATA: https://pubmed.ncbi.nlm.nih.gov/31002...