Building Lifelong Athletes

The new 2025-2030 Dietary Guidelines just dropped, and the internet is already losing its mind. But are they actually that bad? Today, we are taking a look at the actual document—ignoring the online rage for a second—to see what the government is actually recommending. We walk through the shift to an "inverted pyramid," the surprisingly higher protein targets, and the controversial stance on saturated fats versus "healthy oils." We also look at the new emphasis on "eating real food" to combat chronic disease. Let's cut through the noise, look at the text directly, and see if these new rules can actually make us healthy again.Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro: The Internet is Mad00:19 - The New "Inverse Pyramid"00:58 - The Core Message: "Eat Real Food"01:20 - America's Chronic Disease Crisis02:35 - New Protein Recommendations (1.2-1.6g/kg)03:39 - Dairy & Gut Health04:08 - Fruits & Veggies: Eat the Rainbow04:51 - Healthy Fats & The Saturated Fat Controversy05:30 - Grains & Limiting Processed Foods06:31 - How to Spot Added Sugars07:12 - Alcohol & Sodium Updates07:58 - Guidelines for Infants & Pregnancy09:15 - Chronic Disease & Low Carb Diets10:36 - My Take: The Saturated Fat Contradiction12:35 - The "Processed Food" Problem & Incentives14:29 - Conclusion: Will This Actually Change Anything?SELECTED REFERENCES:https://cdn.realfood.gov/DGA.pdf*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Carnivore influencer Dr. Kiltz recently revealed a shocking update about his heart health, sparking a massive debate in the nutrition world. In this episode, we dive into his story with empathy and use it as a teaching moment. We'll break down what his test results actually mean, explain the difference between a Calcium Score and a CT Angiogram, and discuss why "feeling fine" isn't always enough when it comes to heart disease.Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro00:51 - The Problem with Online Polarization02:10 - Dr. Kiltz's Health Update: CAC Score & Colitis02:44 - Why "Feeling Fine" Can Be Dangerous04:06 - The Road Construction Analogy: How Plaque Hides06:02 - What is a Coronary Artery Calcium (CAC) Score?07:22 - Understanding Calcium Score Ranges08:48 - The "Blind Spot" of Calcium Scores09:20 - CT Coronary Angiogram Explained10:35 - Dr. Kiltz's New ProtocolSELECTED REFERENCES:Original video: https://youtu.be/UzYd2Zf9Gn8?si=zJXiRfnJiS3laai9https://www.jacc.org/doi/10.1016/j.jacadv.2025.101686*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

A recent paper just dropped claiming an injection can cut heart attack risk by 25%—even for those who have never had one before. But is this a medical breakthrough or just expensive hype? In this episode, I’m diving deep into the Vesalius trial to separate the science from the headlines. We’ll break down how PCSK9 inhibitors work (using a baseball analogy, of course), analyze the impressive relative risk reduction, and honestly discuss the "gray areas" like mortality benefits and the diversity gap in the data. My goal isn't to be a guru, but to help you cut through the noise so you can make evidence-informed decisions about your heart health. Let's dive in. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:30 - Nerding Out on History: Statins & Previous Trials01:03 - The PCSK9 Context: FOURIER & ODYSSEY02:40 - Mechanism of Action: The "Catcher's Mitt" Analogy03:47 - Vesalius Trial Design & Demographics06:06 - The Endpoints: What is MACE?07:16 - Addressing the "Big Pharma" Funding08:28 - Primary Results: LDL Drop & 25% Reduction09:34 - Absolute Risk vs. Relative Risk (The Real Numbers)10:12 - Number Needed to Treat (NNT)11:13 - The Mortality Question: Did it Save Lives?12:06 - Safety Profile: Diabetes, Brain Fog & Muscle Pain13:16 - Limitation 1: The Mortality "Provocative Signal"13:57 - Limitation 2: The Ezetimibe Head-Scratcher15:23 - Limitation 3: The Diversity Gap15:52 - Bottom Line: Guidelines, "Big Rocks" & The Future SELECTED REFERENCES:https://www.nejm.org/doi/full/10.1056/NEJMoa2514428https://www.nejm.org/doi/full/10.1056/NEJMoa1801174https://www.nejm.org/doi/full/10.1056/NEJMoa1615664 *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

The internet loves a good absolute black and white story. Today, I'm reacting to a viral clip claiming that whey protein is essentially "trash" and only 18% usable by the human body. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdfCHAPTERS:00:00 - Intro00:40 - Who is John Jaquish?00:58 - The "Dirty History" of Whey Protein02:51 - Is Byproduct the Same as Trash?04:15 - The Claim: Whey is Only 18% Usable05:52 - Investigating Net Nitrogen Utilization (NNU)06:30 - Hunting Down the "Ghost Paper"09:14 - Digestibility vs. Usability (The Morifuji Study)11:27 - The $105 Solution12:37 - Are Essential Amino Acids Better Than Whey?14:46 - The Breast Milk Logic Test16:48 - Is Plant Protein Really Garbage?19:58 - Don't Let Perfect Be the Enemy of Good22:38 - The "So What?" Test: Mechanisms vs. OutcomesSELECTED REFERENCES:https://doi.org/10.1080/15502783.2023.2263409https://pubmed.ncbi.nlm.nih.gov/20614926/https://pubmed-ncbi-nlm-nih-gov.usu01.idm.oclc.org/?term=Lucà-Moretti+M&cauthor_id=14964348https://www.jaquishbiomedical.com/products/fortagen?variant=33067984093266Original video: https://www.youtube.com/watch?v=6Ia-doSc_OA*Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

You've heard it a thousand times: "Running destroys your knees." It intuitively makes sense—friction, load, wear and tear. But here is the thing: you aren't a car, and your joints aren't tires. In this episode, we dive into a massive meta-analysis of over 114,000 people that suggests recreational running might actually protect your knees from arthritis. We'll break down the specific mileage where the risk flips, why "just slowing down" might be bad advice, and the practical "big rocks" you need to keep running for life. Let's get into it. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro: Welcome & The "Wear and Tear" Myth02:16 - The "Car Tire" Fallacy: Why You Aren't a Machine02:49 - The Data: What 114,000 Runners Tell Us03:23 - Sedentary vs. Recreational vs. Elite Runners04:03 - The Limit: When Running Becomes Destructive (57 Miles/Week)04:39 - The Sponge Analogy: Inflammation & Metabolic Health06:29 - Why "Just Slow Down" Can Hurt Your Knees07:50 - The 3 Real Causes of Knee Arthritis08:47 - Action Step 1: The 10% Rule10:10 - Action Step 2: Strength is Non-Negotiable10:51 - Action Step 3: The Cadence Check11:25 - The 24-Hour Pain Rule12:52 - Disclaimer SELECTED REFERENCES:https://www.jospt.org/doi/10.2519/jospt.2017.7137https://pmc.ncbi.nlm.nih.gov/articles/PMC6395418/https://pmc.ncbi.nlm.nih.gov/articles/PMC2556152/https://pubmed.ncbi.nlm.nih.gov/18550323/https://pubmed.ncbi.nlm.nih.gov/22729505/ *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

For years, we've told AFib patients to cut the caffeine. But new data from the DECAF trial suggests that might be wrong. In this episode, we’re trying a new format: first, the highlights from my latest video, and then a podcast-exclusive deep dive. We’ll explore why coffee might stabilize the heart, break down the earlier CRAVE trial, and look at the nitty-gritty methodology that changes how we interpret these results. Let's dive in. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro: The New Format 00:01:31 - The DECAF Trial (Video Start) 00:02:32 - Why We Thought Coffee Was Bad 00:03:25 - Study Design 00:04:23 - Results: Coffee vs. Abstinence 00:05:34 - 3 Proposed Mechanisms 00:06:50 - Limitations (Video Version) 00:08:05 - Practical Takeaways 00:08:38 - Podcast Deep Dive: The CRAVE Trial 00:09:50 - PACs vs. PVCs 00:11:07 - Activity & Sleep Findings 00:12:10 - DECAF Methodology Details 00:15:20 - The Open Label Limitation 00:17:12 - Summary & Final Thoughts SELECTED REFERENCES: https://pubmed.ncbi.nlm.nih.gov/41206802/ https://pubmed.ncbi.nlm.nih.gov/24009307/ https://www.acc.org/Latest-in-Cardiology/Articles/2021/11/08/12/02/sun-8am-crave-aha-2021 Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

What if osteoarthritis isn't just 'wear and tear'? We've been told OA is inevitable, but new research shows it's an active inflammatory and metabolic disease we can actually treat. In this deep-dive, I break down the massive paradigm shift in how we understand OA, the surprising metabolic connection, and the actionable lifestyle therapies that target the root cause of the inflammation. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:14 - Is Osteoarthritis (OA) Really "Wear and Tear"?01:03 - Deconstructing the "Wear and Tear" Misnomer02:35 - The New Model: OA as a Disease of the "Joint as an Organ"03:20 - The 3 Key Players: Cartilage, Subchondrial Bone, & Synovium04:33 - Why OA is Not One Single Disease (Heterogeneity)06:06 - Inflammation as a Central Driver, Not a Side Effect06:41 - The Vicious Cycle: How Inflammation Begets Inflammation08:20 - A Critical Distinction: OA Inflammation vs. Rheumatoid Arthritis (RA)10:34 - The Pain Paradox: Why X-Rays Don't Match Patient Symptoms12:06 - Meta-Inflammation: The Systemic Link to Joint Failure14:03 - The "Smoking Gun": The Link Between Obesity and Hand OA1Game-changing- The "Double-Hit" Hypothesis of Obesity16:40 - How Type 2 Diabetes Creates a Toxic Joint Environment (AGEs)17:47 - Mechanism 2: Insulin Resistance in the Joint19:10 - Mechanism 3: Dyslipidemia (Lipotoxicity)19:40 - Mechanism 4: How Hypertension May Starve the Cartilage21:31 - The Gut-Joint Axis: A Unifying Theory24:25 - It's Not Just Bad Signals, It's an Absence of Good Ones25:50 - The Surprising Role of GLP-1 in Protecting Cartilage27:16 - Translating This New Science Into Practice28:02 - Foundational Therapy: Anti-Inflammatory Diets28:44 - Foundational Therapy: The Metabolic Benefits of Exercise29:56 - The Future of OA Pharmacology30:35 - Potential Drug Target: GLP-1 Agonists (Semaglutide, etc.)32:39 - Potential Drug Target: Senolytics ("Zombie Cell" Killers)33:38 - The Major Hurdle: We Can't Treat What We Can't Measure34:26 - Summary: Bringing It All Home36:11 - The Future: Precision Medicine for OA Phenotypes37:48 - Outro SELECTED REFERENCES:https://pmc.ncbi.nlm.nih.gov/articles/PMC3366018/https://pmc.ncbi.nlm.nih.gov/articles/PMC12145975/https://pmc.ncbi.nlm.nih.gov/articles/PMC6350005/https://pmc.ncbi.nlm.nih.gov/articles/PMC3956093/https://pmc.ncbi.nlm.nih.gov/articles/PMC4930555/https://pmc.ncbi.nlm.nih.gov/articles/PMC12307352/https://pubmed.ncbi.nlm.nih.gov/40179178/https://www.semanticscholar.org/paper/Osteoarthritis-treatment-via-the-GLP-1-mediated-FXR-Yang-Hao/1f42f8588677bd24fddafc7d3f0e5c3f7b2ce29f *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

The "New Year, New Me" mentality often leads to us trying to change 17 different habits at once, which rarely ends well. In this brief episode, I'm sharing my single tip for 2026: be intentional. We discuss why massive overhauls often fail, how to set flexible goals that you can reevaluate every few months, and why I'm personally shifting my focus from physical metrics to social and spiritual health this year. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:18 - The Problem With "New Year, New Me"00:40 - Be Intentional About 202601:28 - Why Year-Long Resolutions Fail01:53 - The "What's Next?" Strategy02:11 - Prioritizing Social & Spiritual Health02:39 - Outro   *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition

The holidays often bring a mix of joy and anxiety about ruining fitness progress. In this episode, I break down three distinct strategies to handle the season. We also discuss how to be intentional with your choices so you can enjoy the memories without the guilt. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro01:22 - Strategy 1: All Gas, No Brakes02:40 - Strategy 2: The Robot Method03:26 - Strategy 3: Planned Hedonic Deviation04:38 - Be Intentional With Your Choices05:12 - Food Is More Than Fuel   *Disclaimer*This podcast is for entertainment, education, and informational purposes only.The topics discussed should not solely be used to diagnose, treat , or prevent any condition.The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

We've all heard it: "Stretch before you play, or you'll get hurt." But what if that's wrong? I dive into the evidence to see if static stretching actually prevents injuries (spoiler: it doesn't). We'll cut through the noise and build an actionable framework based on what truly works: the single most effective intervention for reducing injury risk, smart workload management, and building a resilient foundation. Stop stressing over every health detail & start living\! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life.➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:16 - The Myth: "You Have to Stretch to Prevent Injury"01:03 - Re-Evaluating Stretching: What Does the Science Say?02:40 - The Nuance: Does Stretching Prevent *Any* Injuries?03:40 - Flexibility vs. Mobility: A Critical Difference05:16 - The Flexibility Paradox: More Range Isn't Always Better07:41 - If Not Stretching, What *Actually* Prevents Injuries?08:36 - The Dose-Response: More Strength = More Protection09:54 - How Strength Training Builds "Biological Insurance"10:55 - Upgrading Your Software: Neuromuscular Training (NMT)13:53 - Managing Load: The Acute to Chronic Workload Ratio (ACWR)16:00 - A Key Caveat: The ACWR Is a Tool, Not a Crystal Ball17:34 - The Foundational Pillars (The "Big Rocks")17:54 - Pillar 1: Sleep18:51 - Pillar 2: Nutrition & Energy Availability20:01 - Pillar 3: Psychological Stress21:48 - The Injury Prevention Pyramid: A 4-Layer Framework24:03 - Key Takeaways & Final Thoughts SELECTED REFERENCES:https://cannonbol.com/blog/articles/Lauersen\_%282014%29\_Stretching.pdfhttps://bjsm.bmj.com/content/bjsports/56/4/175.full.pdfhttps://www.tandfonline.com/doi/full/10.1080/07853890.2024.2408457 https://www.semanticscholar.org/paper/A-Comprehensive-Summary-of-Systematic-Reviews-on-Stephenson-Kocan/9bb325281aef13677b7d9f361fe30b501de73fe93https://pmc.ncbi.nlm.nih.gov/articles/PMC12243423/https://www.ncbi.nlm.nih.gov/books/NBK76191/https://pubmed.ncbi.nlm.nih.gov/12909434https://pubmed.ncbi.nlm.nih.gov/15782063https://pmc.ncbi.nlm.nih.gov/articles/PMC12305623 *Disclaimer*This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

  You may have seen the headlines about lead in protein powders and probably are concerned. Before you throw out your tub, let's cut through the noise. We'll look at what the Consumer Reports investigation actually found, compare the different safety standards (FDA vs. Prop 65), and give you a practical framework to decide what's right for you. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro 00:42 - What Did the Consumer Reports Investigation Do? 01:24 - The Benchmark: How Consumer Reports Measured Lead 02:01 - Understanding California's Proposition 65 (Prop 65) 02:26 - The Main Takeaway: How Many Powders Had High Lead? 02:46 - The Worst Offenders: Naked Nutrition & Huel 04:06 - The Plant-Based Problem: Why Pea Protein Absorbs Lead 04:58 - Does an "Organic" Label Mean It's Safe From Lead? 06:01 - Other Heavy Metals Found: Cadmium & Arsenic 06:23 - Why Is Lead a Problem? (No Known Safe Level) 07:07 - The Real Danger: Chronic Low-Level Exposure 08:06 - Who is Most at Risk from Lead Exposure? 09:23 - The Gray Area: Why Huel & Consumer Reports Both Say They're "Right" 09:39 - How the FDA Regulates Supplements (or Doesn't) 10:39 - Prop 65 is a "Right to Know" Law, Not a Safety Law 11:38 - How the Prop 65 Limit is Set (A 1000x Safety Margin) 13:02 - Prop 65 vs. The FDA's Benchmark (Interim Reference Levels) 15:18 - Protein Powders vs. Whole Foods: Comparing Lead Levels 16:29 - The "Concentration Effect": Why Processing Increases Risk 17:18 - Practical Takeaways: What Can We Do? 17:30 - Big Rock 1: Re-evaluate & Prioritize Moderation 18:45 - Big Rock 2: Be an Informed Consumer (Whey vs. Plant-Based) 20:11 - Big Rock 3: Look for Third-Party Certifications (NSF, USP) 21:26 - My Final Thoughts: Don't Freak Out, Be Informed SELECTED REFERENCES: https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/ https://www.fda.gov/food/environmental-contaminants-food/lead-food-and-foodwares https://www.gov.mb.ca/health/publichealth/factsheets/lead_factsheet.pdf https://www.p65warnings.ca.gov/   Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition

Tired of tossing and turning? In this episode, I break down the science of sleep into a practical, evidence-based concepts. We'll cover the four foundational pillars of sleep hygiene, how to engineer the perfect sleep environment, and a step-by-step plan for what to do when you wake up in the middle of the night. No hype, just actionable advice to help you get the restorative rest you need to stay active and healthy for life. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro 00:57 - Pillar 1: Scheduling Consistency 01:58 - Pillar 2: Strategic Light Exposure 03:11 - Pillar 3: Bed-Sleep Association 04:02 - Pillar 4: Strategic Destimulation 05:46 - Engineering the Perfect Sleep Environment 09:10 - The Ideal Pre-Sleep Routine 12:27 - The Biochemistry of Sleep: Diet, Exercise & Stimulants 15:30 - The Midnight Awakening Protocol 17:29 - A Judicious Look at Sleep Supplements 19:31 - Advanced Strategies: When The Basics Aren't Enough 22:37 - Debunking 6 Pervasive Sleep Myths 28:44 - The "Big Rocks" of Sleep: A Final Summary SELECTED REFERENCES: https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits https://www.thensf.org/sleep-tips/ https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits https://www.sleepfoundation.org/sleep-hygiene https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.  

Is the carnivore diet the secret to reversing disease and achieving rapid weight loss, or is it just internet hype? In this episode, we're cutting through the noise to separate scientific fact from the massive claims online. I'll break down the different versions of the carnivore diet, objectively evaluate the evidence (or lack thereof), discuss the potential risks, and share my clinical perspective so you can make an informed decision. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro 01:16 - What Is The Carnivore Diet? 02:11 - The Strict Carnivore Diet 02:54 - The Lion Diet 05:10 - The Animal-Based Diet 06:06 - Why Is The Carnivore Diet So Compelling? 08:33 - A Brief History of The Carnivore Diet 09:27 - The Modern Carnivore Movement 11:41 - Key Voices in the Carnivore Community 14:00 - Evaluating the Claims: What Proponents Say 14:18 - Claim #1: Metabolic Health and Weight Loss 15:54 - Claim #2: Autoimmune Condition Remission 17:03 - Claim #3: Neurologic Effects & Mental Clarity 17:46 - A Critical Lens: Is It What You Add or What You Remove? 19:06 - The Science (or Lack Thereof) 23:22 - Potential Risks and Concerns 27:23 - Nutritional Adequacy and Deficiencies 28:26 - Long-Term Consequences: What We Don't Know 29:28 - A Nerdy Detour: mTOR, IGF-1, and Longevity 30:24 - My 20,000-Foot View: Practical Takeaways 34:26 - My Clinical Approach: Seeing the Whole Person SELECTED REFERENCES: https://pmc.ncbi.nlm.nih.gov/articles/PMC11722875/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10105836/ https://pubmed.ncbi.nlm.nih.gov/40385902/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11409203/ https://pubmed.ncbi.nlm.nih.gov/40094942/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10380617/ https://www.researchgate.net/publication/387588552_Assessing_the_Nutrient_Composition_of_a_Carnivore_Diet_A_Case_Study_Model https://pubmed.ncbi.nlm.nih.gov/34934897/ Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Struggling with that nagging shoulder pain? In this video, I'll walk you through my complete framework for rehabilitating rotator cuff-related shoulder pain. We'll cover everything from identifying if this program is right for you, setting realistic expectations for recovery, and a detailed three-phase plan to calm down the pain, build back strength, and get you back to the activities you love, pain-free. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:25 - Is This Rehab Program Right For You?01:45 - Setting Expectations for Rehab03:00 - The Importance of Staying Active03:45 - Optional Mobility & Stretching05:15 - Understanding Rotator Cuff-Related Pain06:58 - The Golden Rules: Modifying Irritating Activities08:20 - The Stoplight System for Managing Pain10:45 - Phase 1: The Calm Down Phase12:50 - Phase 2: Building Strength & Control14:35 - Phase 3: Advanced Strengthening15:40 - Phase 1 Exercise Details17:15 - Phase 2 Exercise Details19:10 - Phase 3 Exercise Details20:45 - When Are You Ready to Graduate?21:40 - Returning to Weightlifting & Sports23:30 - The Importance of Consistency and Patience25:00 - Frequently Asked Questions29:00 - This is Not a One-Size-Fits-All Program   *Disclaimer* This Podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

A recent study claims intermittent fasting boosts HGH by 1500%. Too good to be true? I dive deep into the paper behind this huge claim to see if it holds up. We'll uncover the truth behind the numbers, discuss the pitfalls of social media science, and I'll give you the tools to separate evidence from hype. Let's get nerdy. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro 00:54 - The 1500% HGH Claim 01:55 - Breaking Down the Study Protocol 02:40 - Is It Really a Randomized Controlled Trial? 05:09 - Misinterpreting the Data: Box Plot Analysis 07:35 - The Real Median Increase: 45% 09:09 - The Problem with a Tiny Sample Size 10:05 - A Wild Supplement Ad Appears 12:19 - The Science: Why Fasting Affects HGH 14:56 - Acute Spikes vs. Chronic Elevation 17:18 - Social Media Hype vs. Reality 19:53 - Key Takeaways: How to Be an Informed Consumer SELECTED REFERENCES:Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr. 2015;102(2):464-470. doi:10.3945/ajcn.115.109553Original Video: https://www.youtube.com/watch?v=Yy3Nff7g8TM&pp=ygUhZmFzdGluZyBoZ2ggaGlnaCBpbnRlbnNpdHkgaGVhbHRo *Disclaimer*This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Can a spoonful of peanut butter really melt belly fat like Ozempic? In this video, I break down the viral claims and compare them to the scientific evidence. We'll dive into the science of GLP-1, cortisol, and metabolism to see if this is a helpful hack or just harmful hype. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:52 - Evaluating Viral Health Claims03:45 - Claim 1: Tryptophan for Sleep?05:01 - Claim 2: Arginine for Circulation?06:20 - Claim 3: Stabilizing Blood Sugar08:10 - Claim 4: Preventing Cortisol Spikes11:15 - The Core Claim: Peanut Butter vs. Ozempic (GLP-1)13:52 - Natural GLP-1 vs. Semaglutide: A Head-to-Head Comparison16:06 - Will Eating At Night Cause Weight Gain?16:47 - The 7-Night Peanut Butter Challenge18:04 - My Take: Low Risk, but Manage Expectations19:32 - Final Thoughts: Natural Systems vs. Modern Solutions21:24 - The Scientific Verdict SELECTED REFERENCES:https://schlafapnoe-heilen.de/wp-content/uploads/2023/10/meta-analysis-The-impact-of-tryptophan-supplementation-on-sleep-quality.pdfhttps://www.gssiweb.org/en/sports-science-exchange/article/sse-156-dietary-nitric-oxide-precursors-and-exercise-performancehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10305480/https://pmc.ncbi.nlm.nih.gov/articles/PMC10972717/https://pmc.ncbi.nlm.nih.gov/articles/PMC5873441/https://www.pnas.org/doi/10.1073/pnas.2415815121 DisclaimerThis podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Fitness influencer Alex Eubank recently started TRT, but was it a medical necessity or a lifestyle choice? In this deep dive, I use his journey as a case study to explore the difference between true Testosterone Replacement Therapy and performance "optimization." We'll break down his lab work, discuss the serious long-term risks like infertility, and question the cultural narratives driving young men to seek hormone therapy. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS:00:00 - Intro00:27 - Medical Necessity or Personal Choice?01:15 - Alex Eubank Explains Why He Started TRT02:33 - Clinical vs. Functional Hypogonadism04:15 - Inverting Medical Logic: Using Therapy to Sustain a Lifestyle04:48 - Alex’s Goal: High-Normal Testosterone07:30 - The Biggest Risk: Lifelong Fertility Concerns09:47 - Lab Results Revealed: Dialing in the Dose11:46 - Breaking Down The Numbers: Replacement vs. Optimization14:13 - The Benefit of Stability (And The Unknown Risks)17:05 - Decoding the Blood Work: LH, Hematocrit, and HCG21:50 - The Mental Side Effects: Confidence or Chemistry?23:38 - The "Testosterone Epidemic": Culture vs. Science27:21 - Conclusion: Where Do We Draw the Line? Selected References https://www.auanet.org/guidelines-and-quality/guidelines/testosterone-deficiency-guideline 10.21037/tau.2018.04.11 *Disclaimer*This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate.Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Is LDL cholesterol the villain it's made out to be? In this episode, I dive deep into the fierce online debate surrounding LDL and heart disease. I'll break down the arguments from both skeptics and the medical consensus, examine the evidence from genetics to clinical trials, and discuss the real-world stakes of this decision. Let's navigate the noise together and figure out what truly matters for your long-term health. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf   CHAPTERS:00:00 - The Great LDL Debate01:27 - Acknowledging the Importance of Scientific Skepticism02:05 - The High Stakes of the Cholesterol Conversation04:12 - Deconstructing the Arguments of LDL Skeptics05:31 - Correlation vs. Causation: Is There a Double Standard?07:54 - Statin Conspiracies and Statistical Framing09:37 - Social Media's Influence on the LDL Debate10:34 - The Counter-Argument: A Mountain of Evidence for LDL's Role11:58 - Evidence Deep Dive: Genetic Studies12:53 - Evidence Deep Dive: Randomized Controlled Trials14:30 - The Quantifiable Cost of Being Wrong16:51 - How to Navigate the Noise and Evaluate Health Information19:09 - Thought Experiment: What's More Likely?20:25 - My Personal Journey and Why "It's Not LDL, It's..." is an Incomplete Picture22:40 - Merging Modern Medicine with Healthy Lifestyles24:39 - My Goal: To Be a Pebble in Your Shoe26:02 - Final Thoughts & Working With Your Doctor REFERENCES: https://www.lipid.org/lipid-spin/summer-2022/lipid-hypothesis https://www.nhlbi.nih.gov/health/atherosclerosis https://pmc.ncbi.nlm.nih.gov/articles/PMC8954705/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3116370/ https://www.tandfonline.com/doi/full/10.1080/17512433.2018.1519391 https://www.tandfonline.com/doi/abs/10.1080/17512433.2018.1519391?fbclid=IwAR0UnKDCNW1c5raOmTHIuPvSRAkXnKwR_NIvplbgQ22jQ8VurUJmae_pqH8& Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Are glucose spikes the enemy the wellness world claims? In this episode, I cut through the hype around continuous glucose monitors (CGMs) and the fear of every blood sugar rise. We'll explore what the science actually says about these spikes in healthy people, whether you need to worry, and practical, evidence-based tips for managing your metabolic health without the anxiety. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro 00:30 - The Rise of Continuous Glucose Monitors (CGMs) 02:10 - Two Camps: Are All Glucose Spikes Harmful? 03:02 - "Glucorexia": The Obsession with a Flat Glucose Curve 03:44 - Glucose & Insulin 101: The Basics 06:01 - What Exactly IS a Glucose Spike? 06:52 - Your Body's Sophisticated Two-Phase Insulin Response 08:50 - Why Your Glucose Response is Unique to You 10:06 - What Do The Numbers Mean? (140 vs 180 mg/dL) 13:08 - How Can High Glucose Actually Cause Damage? 15:08 - A Practical Toolkit to Manage Glucose Spikes 19:12 - My Take-Home Thoughts on CGMs for Healthy People 20:05 - Personal Risk: Zero-Spike vs. Spike-Smoothing Approach 22:58 - Mastering the Fundamentals is Still the Most Powerful Strategy SELECTED REFERENCES: https://www.mdpi.com/1424-8220/25/1/187 https://journals.plos.org/plosbiology/article%3Fid%3D10.1371/journal.pbio.2005143 https://www.researchgate.net/publication/334533184_Postprandial_glycemic_response_in_a_non-diabetic_adult_population_the_effect_of_nutrients_is_different_between_men_and_women https://academic.oup.com/jcem/article/110/4/1128/7754867 https://pmc.ncbi.nlm.nih.gov/articles/PMC1204764/ Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.

Is your smartwatch making you healthier or just more anxious? I unpack the science of health wearables, from the PPG sensors to the "black box" of readiness scores. Discover the surprising inaccuracies in sleep and HRV tracking and learn how to use these tools as a guide for your health and training without letting the data rule your life. Stop stressing over every health detail & start living! My FREE 'Necessary Nine' PDF cuts through the noise, giving you the essential things you need for a healthy life. ➡️ Download Here: https://www.jrennickemd.com/necessaryninepdf CHAPTERS: 00:00 - Intro 01:01 - How Your Wearable Actually Works (PPG) 03:31 - Why Wearable Accuracy Can Be Flawed 04:48 - What is Heart Rate Variability (HRV)? 05:54 - The Autonomic Nervous System's Role in HRV 07:03 - True HRV vs. Wearable Estimates 08:41 - How is HRV Calculated? 09:41 - What Factors Influence Your HRV? 10:40 - The Truth About Wearable Sleep Tracking 13:19 - Orthosomnia: An Unhealthy Obsession With Perfect Sleep 13:55 - The "Black Box" of Readiness Scores 17:54 - The Power of Subjective Measures 19:34 - How to Use Rating of Perceived Exertion (RPE) 21:25 - Objective vs. Subjective Data: Which Is Better? 23:58 - When Your Data and Feelings Don't Match 26:08 - How to Be Data-Informed, Not Data-Driven 27:42 - A 3-Tiered Hierarchy for Making Decisions 31:27 - My 4 Rules for Using Wearable Data SELECTED REFERENCES: https://www.mdpi.com/2079-9292/12/13/2923 https://pmc.ncbi.nlm.nih.gov/articles/PMC11794680/ https://www.researchgate.net/publication/383189559_Impact_of_Skin_Pigmentation_on_Pulse_Oximetry_SpO2_and_Wearable_Pulse_Rate_Accuracy_A_Meta-Analysis_Preprint https://www.jacc.org/doi/10.1016/j.jacc.2023.04.054 https://pmc.ncbi.nlm.nih.gov/articles/PMC8950456/ Disclaimer This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat , or prevent any condition. The information presented here was created with an evidence based approach, but you please keep in mind that science is always changing and at the time of listening to this there may some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified health care provider for questions regarding any medical condition.