The pH Nutrition Podcast – Détails, épisodes et analyse

How to Maintain Muscle Mass in a Caloric Deficit

On the pH Nutrition podcast, coaches Luke and Liam discuss effective strategies to retain muscle mass during a caloric deficit.

They underscore the incorporation of resistance training, having adequate protein intake, not undergoing a too aggressive caloric deficit, maintaining a good sleep schedule, and considering several dietary supplements like creatine, omegas, vitamin D, and possibly HMB.

Concrete numbers and specific interventions are presented to guide listeners in implementing these strategies along with the importance of maintaining good sleep, achieving an optimal balance in macronutrient intake, and the overall benefit of combining diet and exercise for more significant results, among others.

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00:02 Introduction and Casual Conversation

00:45 The Importance of Maintaining Muscle Mass in a Deficit

01:38 Role of Resistance Training in Muscle Mass Maintenance

04:05 The Significance of Protein Intake

06:45 Balancing Macronutrients for Optimal Muscle Maintenance

12:26 The Impact of Calorie Deficit on Muscle Mass

17:45 Combining Diet and Exercise for Effective Weight Loss

19:49 Discussing Potential Substitutes for Resistance Training

19:52 The Importance of Creatine and Omega Threes

20:27 The Role of Vitamin D in Maintaining Muscle Mass

21:07 Exploring the Efficacy of HMB

22:29 The Impact of Food Quality and Green Powders

24:12 The Crucial Role of Sleep in Muscle Mass Maintenance

26:35 The Influence of Nutrition on Sleep Quality

29:43 The Importance of a Balanced Lifestyle for Muscle Mass Maintenance

31:41 Wrapping Up and Looking Forward

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In this episode of the pH Nutrition Podcast, hosts Luke and Liam explore a recent paper called 'The anabolic response to protein ingestion during recovery from exercise, has no upper limit in magnitude and duration in vivo in humans' Trommelen et al (2023)

The study mainly contradicts previous assumptions about the body's protein absorption limits. The findings show a dose-response relationship between the amount of protein consumed and the anabolic response, indicating that humans may be able to absorb more protein than previously thought.

The hosts discuss the potential applications of this new information, particularly with regards to intermittent fasting, high protein feeds, and scenarios where regular protein intake may not be possible.

They highlight the need for further studies to understand this new perspective on protein absorption and its potential effect on a person's dietary regime.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

00:01 Introduction and Welcoming Remarks

00:51 Discussion on Recent Research Review

01:18 Understanding Protein Absorption

02:07 Exploring the Study on Protein Ingestion

03:49 Implications of the Study Findings

05:59 Practical Applications of the Study

14:39 Potential Limitations and Future Research Directions

17:40 Conclusion and Final Thoughts

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Losing weight is hard. But it is even harder when you make silly mistakes. In this episode Liam covers 5 areas to help you be more successful with your diet.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Matt Gardner is a Nutritional Therapist specialising in sports nutrition. He has a cracking CV and is host on the Big Feed Up HQ podcast. He has worked with numerous high levels athletes, large corporate companies such as North Face and hundreds of everyday athletes.

Recently he was working with Zooki who have a range of supplements and in this episode we dive into Curcumin. What is does, why we need it and who can benefit. Enjoy!

Check out Matt's Instagram here

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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This week Luke and Liam unpack a research paper entitled:

The Effects of Training Load During Dietary Intervention Upon Fat Loss: A Randomized Crossover Trial

Before diving into the implications for training when you're in a calorie deficit and offering some tips and tricks on how to maintain performance when dieting!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Liam is joined by Elliot Simmonds, a CrossFit Athlete, coach and co-founder of QHP online programming. In the podcast they cover

- Where Elliots training is currently at

- Moving to the UK from Abu Dhabi and back again

- Opinions on the current state of CrossFit

- Bit of business chat

- Benefits and struggles of online coaching 

Elliot is always such great company and we hope you enjoy this relaxed podcast!

Find Elliot HERE

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

The effect of fish oil supplementation on resistance training-induced adaptations By Heileson et al (2023)

They dive into the benefits of Fish Oil for resistance training, wether or not you're getting enough omega 3s in and how to pick the right ones!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial by J Trommelen et al (2023)

They dive into the benefits of a pre sleep protein feed and whether or not the type of protein matters too!

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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In this episode Luke and Liam breakdown a research paper entitled:

The efficacy of a home-use metabolic device (Lumen) in response to a short-term low and high carbohydrate diet in healthy volunteers by J. Roberts et al (2023)

They look at just how useful these at home metabolic devices are, if they work and why anyone would use them.

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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Welcome back to another listener Q+A with Liam and Luke! In this episode they answer your questions including:

• What are the benefits of Creatine? 1:20 (Check out this ACE paper for more!)
• If you miss a day of creatine or beta alanine, how does that impact the effectiveness? 3:15
• Are Joint supplements effective? 6:15
• Is Turkesterone any good?! 10:56
• Should I change the way I train now i'm in my 50s and perimenopausal? 14:19
• How should i change my nutrition after a severe injury that means I can't train? 17:58
• How to recover from overtraining? 21:49

For more info on our programs head over to our website here

Check out our Instagram page where we post tonnes of useful info here

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