The Muscle Memoirs Podcast

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Louise Burke to discuss nutrition strategies for endurance sport, including the efficacy of ketogenic diets.Louise is a sports dietitian with 40 years of experience in the education and counseling of elite athletes. She worked at the Australian Institute of Sport for thirty years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996-2012 Summer Olympic Games. Her publications include over 350 papers in peer-reviewed journals and book chapters and the authorship or editorship of several textbooks on sports nutrition.ReferencesKetogenic low-CHO, high-fat diet: the future of elite endurance sport?Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race WalkersAdaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availabilityAcute Ketogenic Diet and Ketone Ester Supplementation Impairs Race Walk PerformanceLow carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkersTimestamps00:50 Louise's role at the 2020 Olympics03:50 Competitive race walking vs. marathon running11:08 Attributes of elite endurance athletes12:10 Nutrition strategies for endurance sport18:55 Carbohydrates and the brain20:00 Pre-event fueling23:55 Intra-event fueling27:10 Train high/train low34:10 What are the theoretical advantages of a ketogenic diet for endurance sport?40:25 Direct research on the efficacy of ketogenic diets for elite endurance sport44:30 Carbohydrate periodization: how quickly do adaptations to a ketogenic diet take place?54:40 Ketone ester supplementsSign-up for virtual nutrition counseling and personal training: hammerawayfitness.com https://www.instagram.com/hammerawayfitness/ You can follow and support Louise at the following:https://twitter.com/louisemburke?lang=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Stephan van Vliet to discuss the role of animal foods in a healthy diet, including the unique metabolites they contain, their synergy with plant foods, and their effect on the environment.Dr. van Vliet earned his PhD in Kinesiology and Community Health as an ESPEN Fellow from the University of Illinois at Urbana-Champaign and received post-doctoral training at the Center for Human Nutrition in the Washington University in St Louis School of Medicine. Dr. van Vliet also holds a Masters in Nutrition Science. His work focuses on the effects of primary (protein, carbohydrates, fats, vitamins) and secondary compounds (phytochemicals, polyphenols, antioxidants) and the molecular mechanisms by which they impact human metabolism. His work often also involves physical activity interventions and utilizes an integrative approach to improving human health.ReferencesA metabolomics comparison of plant-based meat and grass-fed meat indicates large nutritional differences despite comparable Nutrition Facts panelsImpossible to Go Beyond Beef? An Unbiased Metabolomics AnalysisPlant-Based Meats, Human Health, and Climate ChangeAchieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food ConsumptionTimestamps00:00 Introduction04:20 Increased interest in plant-based diets and synergy of animal and plant foods09:30 The environmental impact of animal foods18:12 Nutritional differences between plant-based meat alternative and grass-fed beef 32:10 The importance of animal foods across the globe 37:30 Similarities between healthy diets41:00 Whole food consumption to maximize resistance-training adaptationsSign-up for virtual nutrition counseling and personal training: hammerawayfitness.com https://www.instagram.com/hammerawayfitness/ You can follow and support Dr. van Vliet at the following:https://twitter.com/vanvlietphd?lang=enhttps://scholar.google.com/citations?user=L5KcySQAAAAJ&hl=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. John Hawley to discuss "train low", including the mechanistic basis for it and how to implement it. We also have a fruitful conversation on the limitations of exercise science studies and the value of anecdotes, especially for elite athletes.Dr. John Hawley is currently Head of the Exercise & Nutrition Research Program and Director of the Mary MacKillop Institute for Health Research at the Australian Catholic University, Melbourne. The primary focus of his laboratories research program is the interaction of exercise training and diet on human health outcomes, with a specific emphasis on lifestyle interventions to combat obesity, insulin resistance, type 2 diabetes, and cancer. In particular, his lab has been at the forefront of unraveling the molecular bases of exercise training and how contraction-induced adaptations in skeletal muscle impact whole-body health outcomes. ReferencesMaximizing Cellular Adaptation to Endurance Exercise in Skeletal MuscleMolecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future ChallengesToward a Common Understanding of Diet-Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance SportPerformance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysisMimicking exercise: what matters most and where to next?Timestamps00:00 Introduction03:00 "Train low" defined05:30 Science follows in the trenches experience10:55 Different train low strategies15:25 Recent review: performance effects of periodized carbohydrate restriction in endurance trained athletes // the value of n=1 experiences27:55 How to apply train low40:15 Cellular adaptations to endurance exercise in skeletal muscle46:00 Fasted exercise for longevitySign-up for virtual nutrition counseling and personal training: hammerawayfitness.com https://www.instagram.com/hammerawayfitness/ You can follow and support John at the following:https://twitter.com/johnahawley?lang=enSupport the show (https://www.patreon.com/themusclememoirs)

 In this episode of The Muscle Memoirs Podcast, I am joined by Mike Tuchscherer to discuss the Emerging Strategies framework, the utility of submaximal volume work, and hypertrophy blocks for powerlifters.Mike began coaching in 2004 when he took over as Cadet-in-Charge of the USAFA Powerlifting club. Over the 15+ years Mike has been coaching, he has coached over 400 lifters. Sixteen of those lifters went on to earn a medal at the IPF Classic World Championships under his guidance. Fourteen lifters have earned World Records. As part of RTS Classroom, Mike has taught more than 500 athletes and coaches how to make better training decisions. Whether through innovative concepts or ground-level coaching, through free online systems or direct teaching, through his own lifting or the coaching of others, Mike has inspired countless other powerlifters to individualize their training so that it works best for them. Timestamps: 00:50 What is "Emerging Strategies"? 04:40 Issues with applying Emerging Strategies to bodybuilding 11:00 Mike's block reviews 16:30 Deloads 23:45 Sports scientists that have influenced Mike's training philosophy 29:20 What's the point of submaximal volume work for powerlifters? 48:15 Assistance exercises 54:15 Hypertrophy blocks for powerlifters 01:00:00 Interpreting powerlifting progress in a hypertrophy block Sign-up for virtual nutrition counseling and personal training: hammerawayfitness.com https://www.instagram.com/hammerawayfitness/ You can follow and support Mike at the following: https://store.reactivetrainingsystems.com/ https://www.instagram.com/miketuchscherer/?hl=en Check out the RTS Community Membership! https://store.reactivetrainingsystems.com/collections/community Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Chad Kerksick to discuss his recent review article on plant proteins and exercise. Dr. Kerksick is currently an associate professor of exercise science in the Exercise Science Department in the College of Science, Technology, and Health at Lindenwood University. He also serves as the director of the Exercise and Performance Nutrition Laboratory and the Master of Science in Health Sciences program at Lindenwood University, and is a vice president of the International Society of Sports Nutrition. His primary research interests include sports nutrition as well as the biochemical, cellular, and molecular adaptations relative to various forms of exercise and nutrition interventions, primarily those that promote muscle hypertrophy, prevent muscle atrophy, and promote health and recovery in healthy as well as clinical populations.Plant Proteins and Exercise: What Role Can Plant Proteins Have in Promoting Adaptations to Exercise?https://pubmed.ncbi.nlm.nih.gov/34200501/Whey protein supplementation during resistance training augments lean body masshttps://pubmed.ncbi.nlm.nih.gov/24015719/High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivoreshttps://pubmed.ncbi.nlm.nih.gov/33599941/Where to Find Leucine in Food and How to Feed Elderly With Sarcopenia in Order to Counteract Loss of Muscle Mass: Practical Advicehttps://pubmed.ncbi.nlm.nih.gov/33585538/Timestamps00:00 Introduction02:30 How do we measure protein quality?06:30 Differences in the anabolic potential of animal and plant-based proteins11:30 Acute studies - differences in muscle protein synthesis between animal and plant proteins22:00 Limitations of acute studies26:50 Long-term studies comparing animal and plant proteins38:40 Limitations of most long-term studies43:18 Hevia-Larrain et al., 2021 - effects of vegan and omnivorous diets on changes in muscle mass and strength51:00 Do vegans need more total protein to maximize body composition and strength outcomes?52:41 Protein quality considerations for older adultsSign-up for virtual nutrition counseling and personal training:hammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Dr. Kerksick at the following:https://twitter.com/chadkerksick?lang=enhttps://www.instagram.com/chadkerksick/?hl=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Andy Galpin to discuss the relationship between muscle fiber type percentage and exercise performance, recovery, and muscle hypertrophy, along with the limitations of training studies. Dr. Andy Galpin is an Assistant Professor at California State University, Fullerton with a Ph.D. in Human Bioenergetics from Ball State University. He is the author of the best-selling book Unplugged, and is a high-performance coach and consultant to numerous professional athletes.Extraordinary fast-twitch fiber abundance in elite weightliftershttps://pubmed.ncbi.nlm.nih.gov/30917128/Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Respondershttps://pubmed.ncbi.nlm.nih.gov/30022953/Timestamps00:00 Muscle fiber composition04:45 It's more complicated than fast or slow-twitch07:25 Issues with measuring muscle fiber type profile12:30 Extraordinary fast-twitch fiber abundance in elite weightlifters14:30 Fiber type shifts with training and genetic fiber type distribution18:10 Does fiber type percentage influence muscle hypertrophy outcomes?21:10 Muscle fiber type percentage and muscle soreness/recovery24:00 Training strategies based on muscle fiber type percentage26:40 Preferential type I and type II fiber hypertrophy29:00 Limitations of training studies43:00 Periodization for muscle hypertrophySign-up for virtual nutrition counseling and personal training:hammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Dr. Galpin at the following:http://www.andygalpin.com/https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkwhttps://www.instagram.com/drandygalpin/?hl=enhttps://twitter.com/drandygalpin?lang=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Sarah Berry to discuss her research on precision nutrition. In our discussion, we cover inflammation, postprandial lipemia, and glucose dips. PREDICT 1 Studyhttps://pubmed.ncbi.nlm.nih.gov/32528151/Dietary Inflammationhttps://joinzoe.com/whitepapers/dietary-inflammationhttps://academic.oup.com/cdn/article/4/Supplement_2/1518/5845874Glucose Dipshttps://pubmed.ncbi.nlm.nih.gov/33846643/https://pubmed.ncbi.nlm.nih.gov/10444538/’Timestamps00:00 Introduction01:15 The PREDICT 1 Study11:30 The field of precision nutrition15:35 Dietary inflammation21:45 CGMs24:20 Postprandial lipemia27:30 Biomarkers of inflammation31:35 Predictors of postprandial inflammatory response35:30 Attenuating dietary inflammation: practical application41:00 Dietary factors that influence postprandial lipemia44:10 The relationship between glucose dips, hunger, and overall energy intakeSign-up for virtual nutrition counseling and personal training:hammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Dr. Berry at the following:https://twitter.com/saraheeberryhttps://joinzoe.com/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Matthew Nagra to discuss misconceptions about vegan diets and the relationship between various foods and cardiovascular disease.Dr. Nagra is a Naturopathic Doctor dedicated to providing the latest evidence-based nutrition information to his patients and students. His clinical practice is based in Vancouver, BC. In 2018, he graduated from the Boucher Institute of Naturopathic Medicine after having completed a Bachelor of Science in Microbiology at the University of Victoria. Beyond his medical training, he is certified in plant-based nutrition through Cornell University and has written articles for Dr. T Colin Campbell’s Center for Nutrition Studies.ReferencesVegetable Oilshttps://pubmed.ncbi.nlm.nih.gov/33127255/https://pubmed.ncbi.nlm.nih.gov/32147453/Stunted Growthhttps://www.mdpi.com/2072-6643/13/5/1707/htmhttps://pubmed.ncbi.nlm.nih.gov/31013738/https://pubmed.ncbi.nlm.nih.gov/2771551/Soyhttps://pubmed.ncbi.nlm.nih.gov/31584249/ https://pubmed.ncbi.nlm.nih.gov/33383165/  https://pubmed.ncbi.nlm.nih.gov/19299447/ Red Meathttps://pubmed.ncbi.nlm.nih.gov/31161217/https://pubmed.ncbi.nlm.nih.gov/33826691/https://pubmed.ncbi.nlm.nih.gov/30958719/Eggs/Cholesterolhttps://pubmed.ncbi.nlm.nih.gov/30596814/https://pubmed.ncbi.nlm.nih.gov/32524644/https://www.mynutritionscience.com/eggscvd/Dairy Fathttps://pubmed.ncbi.nlm.nih.gov/27557656/Timestamps00:00 Introduction02:30 Claims in the vegan diet community that aren't supported by the available evidence10:00 Do vegan diets stunt growth and development?18:00 The effect of soy on hormones and multiple health outcomes24:10 Association between lean red meat and cardiovascular risk factors33:41 The value of observational nutrition research39:55 Nutrition profile of eggs43:50 The relationship between eggs, dietary cholesterol, and cardiovascular disease risk50:30 Dairy fat and cardiovascular disease riskSign-up for virtual nutrition counseling and personal training:hammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Dr. Nagra at the following:https://www.instagram.com/dr.matthewnagra/https://twitter.com/drmatthewnagrahttps://drmatthewnagra.com/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Harriet Carroll to discuss a new study on alternate day fasting and her research examining the effect of sugar-sweetened breakfast on appetite and energy intake.Harriet completed a PhD in Health and Wellbeing at the University of Bath. Currently, she is a SARS-CoV-2 researcher at the NHS, an MSc supervisor at Bristol University, and an honorary research fellow at Lund University. Her other research interests include hydration physiology, appetite and blood sugar regulation, and how the drug ecstasy influences metabolic health.ReferencesA randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adultsEffect of Plain Versus Sugar-Sweetened Breakfast on Energy Balance and Metabolic Health: A Randomized Crossover TrialInterstitial glucose profile associated with symptoms attributed to hypoglycemia by otherwise healthy womenEffect of Postprandial Glucose Dips on Hunger and Energy Intake in 1102 Subjects in US and UK: The PREDICT 1 StudyTimestamps00:00 Introduction04:00 New alternate day fasting study: experience as a participant09:00 Key findings16:45 Critiques on the study design26:15 Plain vs. sugar-sweetened breakfast study44:00 Relationship between sweet tooth, sweet or savory breakfast, and energy intake 52:12 Unpublished study on the effect of sugar-sweetened breakfast on energy intake58:35 Is getting hangry a product of low blood sugar? Is there an association between postprandial glucose and insulin and appetite and energy intake?Sign-up for virtual nutrition counseling and personal training:hammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Harriett Carroll at the following:https://twitter.com/angryhacademichttps://www.facebook.com/groups/dontbelievehypeSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Emily Dhurandhar to discuss her recent publication on normal weight obesity along with a couple of topics related to the diet industry.Dr. Emily Dhurandhar received her PhD in Human Nutrition at Louisiana State University. She was an assistant professor at the University of Alabama at Birmingham from 2014 to 2016 and then at Texas Tech University from 2016 to 2020. She transitioned to an industry position as Chief Scientific Officer of Obthera in August 2020.Referenceshttps://pubmed.ncbi.nlm.nih.gov/34007010/Timestamps00:00 Introduction07:35 What is normal weight obesity?09:20 Factors associated with normal weight obesity13:15 Current prevalence of normal weight obesity18:25 Future research22:21 What do HAES advocates get right?37:45 Weight loss maintenance41:20 The power of innovation for obesity treatmentSign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/You can follow and support Emily athttps://twitter.com/EmilyDhurandharhttps://obthera.com/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I continue my discussion with Dr. Scott Stevenson and Dr. Guillermo Escalante on peak week recommendations for bodybuilders.Referencehttps://pubmed.ncbi.nlm.nih.gov/34120635/Timestamps01:20 The mechanistic rationale for fat loading15:30 Carb loading in conjunction with fat loading39:41 How many days should you take to carb load?Sign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/Hammer Away NewsletterFollow and support Dr. Stevenson athttps://www.instagram.com/fortitude_training/?hl=enhttp://drscottstevenson.com/index.htmlhttps://www.amazon.com/Your-Own-Bodybuilding-Coach-Year-Round-ebook/dp/B07GL719HMFollow and support Dr. Escalante athttps://www.instagram.com/doctorgfit/?hl=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Guillermo Escalante and Dr. Scott Stevenson to discuss their most recent publication on peak week recommendations for bodybuilders.Referencehttps://pubmed.ncbi.nlm.nih.gov/34120635/Timestamps00:00 Is a peak week always the best approach to maximize your appearance on stage?10:15 The value of practicing peak week13:00 Eating into the show25:27 Popular peak week strategies that do more harm than good33:05 Water and sodium manipulation44:30 "Drying out"Sign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/Hammer Away NewsletterFollow and support Dr. Stevenson athttps://www.instagram.com/fortitude_training/?hl=enhttp://drscottstevenson.com/index.htmlhttps://www.amazon.com/Your-Own-Bodybuilding-Coach-Year-Round-ebook/dp/B07GL719HMFollow and support Dr. Escalante athttps://www.instagram.com/doctorgfit/?hl=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Lyle McDonald to discuss the most recent controversy in the evidence-based fitness community: the p-ratio. Do high body fat levels impair p-ratios? Do lean individuals gain a higher proportion of muscle mass with increases in body weight? Tune in to find out Lyle's current thoughts on the topic.Referenceshttps://pubmed.ncbi.nlm.nih.gov/23679146/https://pubmed.ncbi.nlm.nih.gov/31915482/https://www.strongerbyscience.com/p-ratios/Sign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/Hammer Away NewsletterFollow and support Lylehttps://bodyrecomposition.com/https://www.facebook.com/groups/810890695609053/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Karl Nadolsky to discuss vitamin D screening and supplementation, continuous glucose monitors for healthy people, and various topics related to functional medicine. Dr. Karl Nadolsky is a clinical endocrinologist at Spectrum Health in Grand Rapids, MI, and clinical assistant professor of medicine at Michigan State University. He developed and served as director of the Diabetes, Obesity & Metabolic Institute and was faculty for the endocrinology fellowship program at Walter Reed National Military Medical Center, Bethesda until separating from the US Navy in 2017 after 9 years of service. Dr. Nadolsky graduated from Michigan State with a degree in Exercise Physiology, where he wrestled, while also garnering Academic All-American status. He graduated from Nova Southeastern College of Osteopathic Medicine in 2008 and completed a residency in internal medicine in Portsmouth, VA, graduating in 2011.Timestamps00:00 Introduction01:50 Functional medicine as a trojan horse for quackery09:55 Adrenal fatigue18:45 DUTCH test26:55 Balancing hormones30:10 Reverse T340:25 Vitamin D screening and supplementation50:05 Continuous glucose monitors for healthy peopleSign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can follow and support Dr. Nadolsky athttps://www.instagram.com/drkarlnadolsky/?hl=enhttps://twitter.com/DrKarlNadolsky?s=20https://www.facebook.com/DrKarlNadolsky/http://docswholift.com/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Alan Flanagan to discuss his recent publication on chrono-nutrition. We dive into topics such as the effect of time of day on postprandial responses, and the role of energy distribution and meal frequency in weight loss.ReferencesChrono-nutrition: From molecular and neuronal mechanisms to human epidemiology and timed feeding patternsListeners in the UK, sign-up to participate in Alan's study!Contact info: alanflanagan71@gmail.com00:00 Introduction03:10 The circadian timing system11:50 Diurnal variation in metabolic physiology25:30 Circadian regulation of hedonic appetite38:20 Evening energy consumption is associated with adverse health outcomes45:30 Does the timing of energy distribution matter for healthy people?54:40 What is the primary benefit of shifting a greater proportion of calories to earlier in the day?56:40 Meal frequency and weight loss01:08:55 What research are you most excited to see in this field?01:16:35 Alan's current research projectSign-up for virtual nutrition counseling and personal traininghammerawayfitness.comhttps://www.instagram.com/hammerawayfitness/Hammer Away NewsletterFor more information on Alanhttps://www.alineanutrition.com/https://www.instagram.com/thenutritional_advocate/?hl=en Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Gil Carvalho for a comprehensive discussion on blood lipids. We discuss the relationship between LDL-C and cardiovascular disease, the value of HDL-C in predicting CVD risk, and apoB, among other related topics.Gil Carvalho, MD, Ph.D. is a physician, research scientist, science communicator, speaker, and writer. Dr. Carvalho trained as a medical doctor at the University of Lisbon, in his native Portugal, and later obtained a Ph.D. in Biology from Caltech (California Institute of Technology). He has published peer-reviewed medical research spanning the fields of genetics, molecular biology, nutrition, behavior, aging, and neuroscience.ReferencesApolipoprotein B PArticles and Cardiovascular Disease: A Narrative Review Effects of apolipoprotein B on lifespan and risks of major diseases including type 2 diabetes: a mendelian randomisation analysis using outcomes in first-degree relatives High-density lipoprotein cholesterol and risk of cardiovascular disease Atherosclerosis: Cholesterol, LDL, HDL, Triglycerides (video) Timestamps00:00 Introduction03:50 Is LDL-C causal in CVD? Multiple lines of evidence12:22 ApoB as the best metric to assess risk21:10 Particle size and number28:10 Triglycerides31:45 Lp(a)34:00 HDL-C43:35 The importance of looking at the totality of the evidence46:00 Lean on apoB48:15 The relationship between eggs and risk of CVDSign-up for virtual nutrition counseling and personal training:Website: hammerawayfitness.comIG: https://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can support and follow Dr. Carvalho at:YouTube: Nutrition Made Simple Twitter: https://twitter.com/NutritionMadeS3?s=20Facebook: https://www.facebook.com/DrGilCarvalho/Support the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Nick Hiebert to discuss how dietary fat relates to cardiovascular health. We cover the science on seed oils, saturated fat, the omega-6/omega-3 ratio, and more. Nick Hiebert is a nutrition science communicator. He is known for creating in-depth educational content, ranging from nutrient density to saturated fat and cardiovascular disease, and has published some independent meta-analyses on his website. He is also the creator of the Nutri-Dex, a novel nutrition ranking tool.ReferencesReduction in saturated fat intake for cardiovascular diseaseThe omega-6/omega-3 ratio and cardiovascular disease risk: uses and abusesWhat’s the Deal With Seed Oils?Saturated Fat: Cutting Through the NoiseLinoleic Acid and Inflammation (An Independent Meta-Analysis of RCTs)Timestamps00:00 Introduction03:20 Mechanistic arguments against seed oils: lipid peroxidation and hyperphagia08:20 Human data15:50 Relationship between linoleic acid consumption and CVD17:20 Why shouldn't we rely on the diets of hunter-gatherers to guide public health?21:55 The optimal diet for humans is probably heavily synthetic26:25 Omega-6/omega-3 ratio32:25 Does the data support limiting saturated fat intake?40:30 Caveats to saturated fat unfavorably altering blood lipids42:40 The effect of replacing saturated fat with refined grains44:25 Is the problem a low polyunsaturated fat intake rather than saturated fat?47:30 Explaining meta-analyses that report a null effect of saturated fat intake on CVD52:45 Differences in saturated fat intake between populations and the threshold effect55:50 Saturated fat intake in Finland58:05 The relationship between saturated fat intake and all-cause mortalitySign-up for virtual nutrition counseling and personal training:Website: hammerawayfitness.comIG: https://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can follow and support Nick at:Website: https://www.the-nutrivore.com/Twitter: https://twitter.com/The_NutrivorePatreon: https://www.patreon.com/thenutrivoreInstagram: https://www.instagram.com/the.nutrivorSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Jose Antonio to discuss his research on high-protein diets. We cover the safety of high-protein diets, sports nutrition minimalism, anti-supplement stances, and plant-based protein sources.Jose Antonio, PH.D., FNSCA, FISSN, CSCS, is currently an associate professor of health and human performance at NSU Florida. He is also a co-founder of the International Society of Sports Nutrition and the vice president of the Society for NeuroSports.ReferencesDietary Protein Intake and the Progressive Nature of Kidney DiseaseChanges in Kidney Function Do Not Differ between Healthy Adults Consuming Higher-Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-AnalysisA high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigationThe effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individualsA High Protein Diet Has no Harmful Effects: a One-Year Crossover Study in Resistance-Trained MalesHigh-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and OmnivoresTimestamps00:00 Introduction02:45 Come to the annual ISSN Conference in June!06:30 How would you define a high-protein diet?13:00 The safety of a high-protein diet30:15 Potential issues with self-reported dietary intake32:25 Application of high-protein diets for specific populations35:05 Protein timing37:50 Sports nutrition minimalism & bodybuilders are weird41:25 Anti-supplement stances 48:00 Regulation of the supplement industry51:10 Do vegans require greater total protein intakes to maximize muscle hypertrophy? Sign-up for the annual ISSN conference next month!https://www.sportsnutritionsociety.org/conferences.htmlSign-up for virtual nutrition counseling and personal training:Website: hammerawayfitness.comIG: https://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can follow and support Dr. Antonio at:Twitter: https://twitter.com/JoseAntonioPhD?s=20Research: https://healthsciences.nova.edu/faculty/human-performance/antonio-jose.htmlISSN Twitter: https://twitter.com/IntSocietySN?s=20ISSN IG: https://www.instagram.com/the_issn/?hl=enSupport the show (https://www.patreon.com/themusclememoirs)

In this episode of The Muscle Memoirs Podcast, I am joined by Jake Remmert to discuss the pros and cons of tracking data for strength athletes. We cover metrics that every lifter should track, the nocebo effect, and much more. Jake Remmert is currently a coach at Data Driven Strength and a master's student and graduate assistant at Florida Atlantic University. He also holds a Bachelor of Science with Honors in Exercise Science, is a Certified Strength and Conditioning Specialist, and graduate of the JPS Mentorship program. Timestamps00:00 Introduction02:25 What is Data Driven Strength?04:11 What are some metrics that every serious athlete should be tracking to optimize their progress?08:35 Nuances of tracking training volume10:55 The nocebo effect14:35 Velocity based training22:15 Session RPE30:35 Track the minimum amount of data necessary36:25 Periodization for strength athletes: a muscle centric approach41:05 Other contributors to increases in strength 43:30 Advanced lifters that experience rapid strength gains from moving up a weight class48:28 Potential benefits of gaining weight and associated fears51:10 How much specific strength work should be in a hypertrophy phase?58:15 Post-activation potentiation (PAP)01:00:20 Lessons from bodybuilding training: pre-exhaust, RIR audits01:15:55 Lessons from Dr. Mike ZourdosSign-up for virtual nutrition counseling and personal training:Website: hammerawayfitness.comIG: https://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can follow and support Jake at:Website: https://www.data-drivenstrength.com/IG: https://www.instagram.com/jake.datadrivenstrength/Support the show (https://www.patreon.com/themusclememoirs)

This episode of The Muscle Memoirs Podcast is a continuation of last week's installment with Lyle McDonald. In an attempt to provide a comprehensive answer to the aforementioned question, we cover other factors to consider such as frequency, per session volume, rest intervals, and more. Timestamps01:37 Training frequency for the advanced lifter04:45 How many sets should be performed per workout? Is there a per-session volume limit?26:48 How to count volume29:57 Hypothetical: 8 sets to 1RIR or 16 sets to 3 RIR, is one superior for muscle hypertrophy in advanced lifters?33:17 Effective reps model39:57 Mechanical tension is king45:07 Factoring fatigue into the per-session volume equation 51:07 Putting it all together: the relationship between per session volume, frequency, and proximity to failure59:07 Taking isolation exercises to failure01:01:37 Is there any value in manipulating proximity to failure over the course of a mesocycle?Sign-up for virtual nutrition counseling and personal training:Website: hammerawayfitness.comIG: https://www.instagram.com/hammerawayfitness/Hammer Away NewsletterYou can follow and support Lyle at:Website: https://bodyrecomposition.com/Facebook Group: https://www.facebook.com/groups/810890695609053/Support the show (https://www.patreon.com/themusclememoirs)