Building Lifelong Athletes

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.

In this episode, we take a deep dive into Methylene Blue, a compound with a fascinating history as the world's first fully synthetic therapeutic agent. We explore its journey from a 19th-century textile dye to its modern-day popularity in the biohacking community as a potential nootropic and anti-aging supplement. Join us as we break down the complex science, its single FDA-approved use for methemoglobinemia, and the critical risks that are often overlooked in the social media hype CHAPTERS:00:00 - Intro00:15 - What is Methylene Blue?01:06 - The History of Methylene Blue: From Dye to Drug03:59 - How it Works: Pleiotropic Effects & Hormesis05:02 - Mechanism 1: Enhancing Mitochondrial Function08:50 - Mechanism 2: Neuromodulation & MAO-A Inhibition10:58 - Mechanism 3: Use as a Vasopressor12:22 - Mechanism 4: Its ONLY FDA-Approved Use (Methemoglobinemia)14:41 - Clinical Applications: Rescue Agent vs. Remodeling Agent17:05 - Potential Use in Neurodegenerative Diseases19:10 - Other Potential Uses: Psychiatry, Malaria & More20:51 - The Rise of Methylene Blue as a "Biohack" SELECTED REFERENCEShttps://www.frontiersin.org/journals/cellular-neuroscience/articles/10.3389/fncel.2015.00179/fullhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6485827/https://pmc.ncbi.nlm.nih.gov/articles/PMC5826781/https://pubmed.ncbi.nlm.nih.gov/36180986/https://pmc.ncbi.nlm.nih.gov/articles/PMC2078225/ *Disclaimer* This video 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 artificial sweeteners a healthy alternative to sugar, or do they hide surprising risks? This episode cuts through the confusion, exploring everything from cancer myths to recent studies linking sweeteners to cardiovascular issues and gut health disruption. 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 - Intro00:26 - The Zero-Calorie Conundrum02:41 - Defining The Categories of Sweeteners03:04 - Synthetic or "Artificial" Sweeteners03:56 - Sugar Alcohols04:55 - Natural or Plant-Derived Sweeteners07:38 - Health Claims: Cancer09:38 - The Aspartame Debate12:47 - Cardiovascular Risk16:40 - Weight Management and Diabetes20:56 - The Gut Microbiome Connection24:24 - Why Health Agencies Disagree27:42 - Clinical Implications and Takeaways30:33 - The Importance of Reading Labels31:07 - Shifting the Conversation About Sweetness SELECTED REFERENCES:https://www.boredpanda.com/hilarious-comments-sugarfree-haribo-gummies/https://www.mdpi.com/1420-3049/28/3/1258https://pmc.ncbi.nlm.nih.gov/articles/PMC4899993/https://www.nature.com/articles/s41591-023-02223-9https://pubmed.ncbi.nlm.nih.gov/36839408/ *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.

Will a high-protein diet wreck your kidneys and shorten your life? There's a ton of fear and misinformation online, but what does the science actually say? Today, I'm breaking down a fascinating paper that challenges these old ideas, arguing that for healthy people, the 'dangers' of protein are more myth than reality. Let's find out how much protein is actually safe and optimal 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 - Intro00:43 - Background01:34 - Paper Details02:18 - Core Thesis of the Paper02:55 - Will Too Much Protein Hurt My Kidneys?05:36 - Does a High Protein Diet Make Your Bones Weaker?07:06 - Does A High Protein Diet Cause Diabetes?08:31 - Does A High Protein Diet Reduce Your Lifespan?09:43 - Is Eating Only Protein Dangerous (Rabbit Starvation)?11:03 - How Much Protein Do You Really Need?12:49 - Individualized Protein Needs14:11 - Protein Source and Quality Matters15:44 - How Do Protein Myths Spread?17:21 - The Final Verdict SELECTED REFERENCES:French, S. J., Kanter, M., Maki, K. C., Rust, B. M., & Allison, D. B. (2025). The harms of high protein intake: Conjectured, postulated, claimed, and presumed, but shown? The American Journal of Clinical Nutrition, 122(1), 9–16. https://doi.org/10.1016/j.ajcnut.2025.05.002 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.

Feeling overwhelmed by conflicting health advice online? One expert says a food is good, the next says it's bad. In this episode, I break down why this happens. I'll cover the nature of science, how to spot red flags from influencers, and give you a framework to evaluate health information so you can confidently take control of your health journey. 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 - Intro00:48 - The Nature of Science06:58 - Why Do Studies Get Conflicting Results?09:24 - Nutrition/Exercise Specifics12:36 - The Rise of Influencers16:32 - Coaches vs Clinicians19:45 - The Algorithm is an Echo Chamber22:15 - How To Be A Savvy Consumer of Health Information25:32 - Takeaway Points   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 statin side effects like muscle aches and brain fog as common as you've heard? In this deep dive, I break down the real data on statin intolerance, explain the powerful "nocebo effect" (where negative expectations cause real symptoms), and walk you through the exact management strategies we use in clinic. We'll also cover all the non-statin alternatives available today, giving you a complete, evidence-based framework for this important conversation. 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 - Intro01:14 - The Statin Paradox02:42 - Statin Intolerance Definition03:45 - The “Two Statin” Rule05:03 - Complete vs Partial Intolerance06:58 - Prevalence08:26 - The Spectrum of Statin Side Effects08:58 - Statin Associated Muscle Symptoms (SAMS)11:12 - Why SAMS Occur14:29 - Statin and Diabetes17:30 - Statins and Brain Fog/Dementia19:37 - Statins and the Liver20:34 - The Nocebo Effect21:56 - GAUSS-3 Trial22:55 - SAMSON Trial24:15 - The Power of Educating Patients25:23 - Initial Patient Evaluation27:49 - The “De-Challenge” Period29:23 - Re-Challenging Patients31:03 - Patient Education32:24 - Non Statin Medications: Ezetimibe33:38 - Non Statin Medications: PCSK9 inhibitors34:32 - Non Statin Medications: Bempedoic Acid35:35 - Non Statin Medications: Inclisiran36:25 - Non Statin Medications: Comparison37:19 - Key Takeaways SELECTED REFERENCES: Clinician use of the Statin Choice Shared Decision-making Encounter Tool in a Major Health System - PMC, accessed August 10, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC11255133/ Efficacy and Tolerability of Evolocumab vs Ezetimibe in Patients ..., accessed August 10, 2025, https://pubmed.ncbi.nlm.nih.gov/27039291/ 2018 Guideline on the Management of Blood Cholesterol - American College of Cardiology, accessed August 10, 2025, https://www.acc.org/~/media/Non-Clinical/Files-PDFs-Excel-MS-Word-etc/Guidelines/2018/Guidelines-Made-Simple-Tool-2018-Cholesterol.pdf Comparative Cardiovascular Benefits of Bempedoic Acid and Statin Drugs - JACC Journals, accessed August 10, 2025, https://www.jacc.org/doi/10.1016/j.jacc.2024.04.048 NLA Scientific Statement on Statin Intolerance: A New Definition and ..., accessed August 10, 2025, https://www.lipid.org/sites/default/files/files/Statin%20Intolerance%20A%20New%20Definition%20%26%20Key%20Considerations%20(JPP).pdf Statin Intolerance | Circulation - American Heart Association Journals, accessed August 10, 2025, https://www.ahajournals.org/doi/10.1161/circulationaha.114.013189 Prevalence of statin intolerance: a meta-analysis | European Heart Journal | Oxford Academic, accessed August 10, 2025, https://academic.oup.com/eurheartj/article/43/34/3213/6529098 Statin Intolerance and Risk of Coronary Heart Events and All-Cause Mortality Following Myocardial Infarction - JACC Journals, accessed August 10, 2025, https://www.jacc.org/doi/10.1016/j.jacc.2016.12.036 Diagnosis and Management of Statin Intolerance - PMC, accessed August 10, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC6402887/ a new definition and key considerations for ASCVD risk reduction in the statin intolerant patient - PubMed, accessed August 10, 2025, https://pubmed.ncbi.nlm.nih.gov/35718660/ https://link.springer.com/article/10.1007/s11886-022-01729-x *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 decades, we've been told that BMI is the key to understanding our health, but what if this metric is fundamentally flawed? In this video, I break down why BMI might be giving you a misleading picture of your health, explore far more accurate tools like DEXA scans and the simple waist-to-height ratio, and explain why building and maintaining skeletal muscle is one of the most critical things you can do for your longevity. Let's move beyond the number on the scale and learn what truly matters for your 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 - Intro00:44 - BMI Origins01:28 - BMI Flaw #1: Fat vs Muscle02:31 - BMI Flaw #2: Fat Distribution03:18 - BMI Flaw #3: Lack of Diversity04:10 - A Call To Change How We Use BMI05:04 - Can You Have Obesity and Be Healthy?06:13 - Understanding Fat Mass07:16 - Lean Mass Components08:16 - Measuring Body Composition: The 2 Compartment Method09:05 - Measuring Body Composition: The 3 Compartment Method10:13 - Measuring Body Composition: The 4 Compartment Method11:05 - Measuring Body Composition: MRI and CT12:10 - Measuring Body Composition: The DEXA13:28 - Measuring Body Composition: Bioelectrical Impedance14:48 - Measuring Body Composition: Skinfold Calipers15:41 - Measuring Body Composition: Office Based Measurements20:02 - Lean Mass: Your Metabolic Best Friend21:20 - Muscle’s Importance for Bone Health and Frailty22:07 - Muscle is an Endocrine Organ22:56 - Recap: Why Muscle Is So Important23:53 - Putting It All Together25:26 - Key Ris Thresholds26:26 - Advanced Metric Cutoffs27:26 - What The Future Holds SELECTED REFERENCES:https://pmc-ncbi-nlm-nih-gov.usu01.idm.oclc.org/articles/PMC7391719https://pmc.ncbi.nlm.nih.gov/articles/PMC8399582/https://www.researchgate.net/publication/45583395_Waist_Circumference_and_All-Cause_Mortality_in_a_Large_US_Cohorthttps://www.nature.com/articles/s41598-023-30527-whttps://pmc.ncbi.nlm.nih.gov/articles/PMC2930234/https://www.ama-assn.org/delivering-care/chronic-diseases/ama-use-bmi-alone-imperfect-clinical-measurehttps://pmc.ncbi.nlm.nih.gov/articles/PMC7098708https://pmc.ncbi.nlm.nih.gov/articles/PMC6366261/https://pmc.ncbi.nlm.nih.gov/articles/PMC6879776/https://pubmed.ncbi.nlm.nih.gov/22106927/ *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.

Do life-saving statins secretly damage your brain? This episode tackles the controversial link between statins and dementia head-on. I'll explore the origins of the fear, from patient anecdotes to plausible science, and weigh it against the highest-quality evidence from large clinical trials. We'll separate the myths from the facts to reach a clear, evidence-based verdict on how these drugs truly affect your brain. Sign up for my free newsletter to receive analysis, reviews, and my interpretations of the most recent research to help you stay active for life. Click Here: https://www.jrennickemd.com CHAPTERS: 00:00 - Intro 01:07 - Where This Idea Came From 04:55 - The Possible Mechanism Cause of Symptoms 07:31 - The Scientific Evidence for Harm 11:20 - The Evidence Against The Claims 14:20 - Putting It All Together: A Unifying Framework 18:57 - Final Thoughts/ Guidance 23:32 - Outro SELECTED REFERENCES: https://pubmed.ncbi.nlm.nih.gov/12885101/ https://doi.org/10.4172/2329-6887.1000141 https://www.researchgate.net/publication/362574285_Mendelian_Randomization_Study_of_PCSK9_and_HMG-CoA_Reductase_Inhibition_and_Cognitive_Function https://pmc.ncbi.nlm.nih.gov/articles/PMC5487843/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5487843/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5487843/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5487843/ https://www.jacc.org/doi/10.1016/j.jacc.2021.04.075 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.

Ever wonder what your blood pressure numbers really mean? With different guidelines from the US and Europe, it can be incredibly confusing. In this episode, I'll cut through the noise, explaining the different standards, how to measure your BP accurately, and what's truly considered "optimal" for your cardiovascular health. We'll break down the authoritative guide on what your numbers really mean 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 - Intro00:47 - Systolic vs Diastolic Blood Pressures02:04 - How To Measure Blood Pressure04:17 - Monitoring Blood Pressure Outside the Clinic06:16 - US Blood Pressure Guidelines08:15 - Medication Isn’t Always The Answer09:54 - The European Guidelines11:41 - Why The Guidelines Differ14:20 - So What Is “Normal” Blood Pressure?16:11 - BP Goals for Different Ages17:49 - Special Considerations for Specific Conditions19:08 - Why We Actually Care About Blood Pressure20:39 - The Risks of Low Blood Pressure22:43 - Lifestyle Interventions for BP Management24:45 - Medications for BP Management26:35 - Takeaways27:03 - Outro SELECTED REFERENCES:[https://academic.oup.com/eurheartj/article/45/38/3912/7741010?login=false#503300301](https://academic.oup.com/eurheartj/article/45/38/3912/7741010?login=false#503300301)[https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.15026](https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.120.15026)[https://www.ahajournals.org/doi/10.1161/hyp.0000000000000065](https://www.ahajournals.org/doi/10.1161/hyp.0000000000000065)[https://iris.who.int/bitstream/handle/10665/344424/9789240033986-eng.pdf](https://iris.who.int/bitstream/handle/10665/344424/9789240033986-eng.pdf)[https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.124.24173](https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.124.24173) *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 old "try lifestyle first" model for treating obesity is officially over. For years, we've treated obesity differently than other chronic diseases, often blaming a lack of willpower. In this podcast, I break down the new guidance from the American College of Cardiology and explore why we need to treat obesity as the complex biological disease it is, using powerful new medications synergistically with lifestyle changes right from the start. 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 - Intro00:44 - The Scale of the Problem02:21 - Diagnosing Obesity05:19 - How Biology Affects Weight Loss07:33 - How Lifestyle Only Tends to Fail10:18 - A New Tool: Medications11:32 - Effectiveness of Incretin Therapies13:11 - The SELECT Trial15:18 - Side Effects18:24 - The ACC’s New Proposed Model21:18 - Biggest Issues Preventing Change23:22 - Takeaways25:21 - Outro SELECTED REFERENCES:Gilbert, O., Gulati, M., Gluckman, T. J., Kittleson, M. M., Rikhi, R., Saseen, J. J., & Tchang, B. G. (2025). 2025 Concise Clinical Guidance: An ACC Expert Consensus Statement on Medical Weight Management for Optimization of Cardiovascular Health. Journal of the American College of Cardiology. [https://doi.org/10.1016/j.jacc.2025.05.024](https://doi.org/10.1016/j.jacc.2025.05.024) *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.