Jesse Chappus has in-depth conversations with health and wellness leaders from around the world. Topics include lifestyle, nutrition, fitness, self-help, sleep, meditation, spirituality and so much more. Tune in weekly to take your health to the next level!
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615: This Is What Everyone Gets Wrong About Protein & Building Muscle! | Dr. Stuart Phillips
Episode 615
Tuesday, August 27, 2024 • Duration 01:56:37
Dr. Stuart Phillips is a Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health.
Dr. Gabrielle Lyon (IG: @drgabriellelyon) is a well-respected functional medicine practitioner and the founder of the Institute for Muscle-Centric Medicine.
She is a nationally recognized speaker and media contributor specializing in brain & thyroid health, lean body mass support and longevity.
Gabrielle’s goal is to change the paradigm of medicine from obesity-focused to muscle-centric and change the way we think about health and medicine with high scientific integrity.
If you’re looking to learn how to build muscle and why it’s so important for a long and healthy life, this episode is for you!
In this episode, we discuss:
Muscle is the organ of longevity
Understanding how to build muscle
Maintaining healthy muscle is critical
Identify the importance of skeletal muscle
How do we get healthy muscle?
The process of muscle protein synthesis
What is a DEXA body composition scan?
BMI (body mass index) is an outdated measurement
Skeletal muscle is an endocrine organ
Focus on strength first
The best exercises for building strength
Optimal dietary protein intake requirements
The problem with nutrition labels and protein
Choose whey over pea protein
Consume 30-50 grams of protein with your first meal of the day
Who benefits from supplementing with branched-chain amino acids (BCAAs)?
Is there a connection between amino acids and cancer?
Understanding dietary protein and gluconeogenesis
Should you consume protein before and after training?
Why Gabrielle is rethinking her intermittent fasting strategy
513: The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding
Stan Efferding (IG: @stanefferding) is the founder and co-author of The Vertical Diet and co-founder of The Vertical Diet Meal Prep company & the Vertical Tracker app.
He is an IFBB professional bodybuilder and multiple world record setting powerlifter who holds the title of Mr. Olympia’s World Strongest Pro Body Builder.
Today we’re discussing putting on muscle for someone who’s trying to get stronger and bigger and losing fat to get to an ideal body size.
In this episode, we discuss:
Nutrition & sleep play a key role in muscle recovery
The biggest mistakes Stan made along his bodybuilding journey
The difference between bodybuilding vs.powerlifting
How to gain weight/bulk up in a healthy way
How much protein do you really need each day?
Carbohydrates don't need to be demonized
Should you eat carbs before bed?
How to get blood testing done online
Consuming carbs when training can improve performance
Early vs. late time-restricted feeding
Why Stan works out in the morning + what he eats in a day
Stan’s thoughts on protein powder + what he recommends
The best time to eat protein when training
Take a 10 minute walk after each meal
Exercise recommendations for people 55+
Why Stan focuses on lower fatigue movements for longevity
Redefining your health & fitness goals as you age
Stan’s experience with performance-enhancing drugs
The evolution of performance-enhancing drugs in the fitness industry
How to naturally raise your testosterone level
How to lose weight
512: Use These Fasting Secrets to Burn Fat & Prevent Disease! | Dr. Mindy Pelz
Dr. Mindy Pelz (IG: @dr.mindypelz) is a renowned holistic health expert and one of the leading voices in educating women about their bodies. She is on a mission to start a women's health revolution!
Dr. Jason Fung (IG: @drjasonfung) is a physician, researcher and New York Times bestselling author and currently practices as a nephrologist (kidney specialist).
He is the co-founder of The Fasting Method, which provides the education, tools and community needed to successfully implement intermittent fasting.
Dr. Nicole LePera (IG: @the.holistic.psychologist) is a clinical psychologist and #1 New York Times bestselling author.
In private practice, she often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients and herself, Nicole began a journey to develop a united philosophy of mental, physical, and spiritual health that equips people with the tools necessary to heal themselves.
Nicole is the creator of the #SelfHealers movement where people from around the world are joining together in a community to take healing into their own hands.
Stick around and learn how to become a master of your mental health. It’s gonna take work, it’s gonna be hard but it’ll be worth it!
In this episode, we discuss:
The journey of self-discovery
Nicole’s need for external validation growing up
The state of disconnection
Why Nicole felt disempowered and stuck
What is nervous system dysregulation?
Are you checked out?
Reconnecting with our emotions
Discovering your authentic self
The desire to be loved
What happens when we’re stuck in a fight or flight response?
Were you raised by an emotionally attached parent?
Physical manifestations of living in a traumatized body
The discomfort of change
The roles we play in relationships
Creating space and boundaries with family
Becoming conscious to ourselves
The physiological benefits of coasting on autopilot
The state of observation vs. hyper-analyzing thinking
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Prioritize sleep and recovery
You develop your natural strength for life during adolescence
It’s never too late to start working out
Make time for fitness
Leg strength is key for older people
The top supplements Gabrielle recommends
What is Urolithin A?
Collagen is an incomplete protein
The benefits of creatine
Gabrielle’s typical day working out + what she eats in a day
Debunking the myth that working out = bulking up
Gabrielle's top 3 tips to break through mental resistance
Set standards for who you want to be
What Gabrielle learned from working with people on their deathbed
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
6. Share using the buttons below.
Thank you!
What is metabolic switching?
The 5-1-1 fasting variation
Fasting is not a one size fits all tool
Menopausal women should try fasting with the moon cycle
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Download The Ultimate Health Podcast app (FREE). This way you’ll have our whole library of episodes right at your fingertips. Download our iOS/Apple app or our Android app.
6. Share using the buttons below.
Thank you!
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