In this podcast, I break down the most effective supplements to optimize your recovery, separating the science from the hype. We'll dive into the foundational pillars of recovery and then take a deep look at everything from protein and carbs to creatine, HMB, tart cherry juice, and more, so you can make informed decisions to support your training.

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

00:35 - Recovery Pillars

03:43 - Protein

05:39 - Whey Protein

07:52 - Casein Protein

09:28 - Plant Protein and Protein Blends

11:57 - Carbohydrates

15:20 - Protein and Carbs Together

16:57 - Creatine

20:08 - HMB

22:07 - Tart Cherry Juice

24:02 - Omega 3’s

25:56 - Magnesium

27:22 - BCAAs

30:20 - L-Glutamine

31:42 - Tiers of Recovery

35:19 - Takeaways

37:25 - Outro

SELECTED REFERENCES:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5852829/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9306613/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11918606/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8565244/

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.

Have you ever felt like you've hit a plateau at the gym? What if I told you there’s a biological handbrake in your cells that’s actively stopping your muscles from growing? In this episode, we're diving into the science of myostatin, the protein that puts a ceiling on your muscle potential, and how new drugs in development could change medicine and fitness forever.

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
00:44 - What Is Myostatin?
01:51 - How Myostatin Limites Muscle Growth
03:41 - The Origins of Myostatin Interest
05:37 - Myostatin and Weight Loss
07:07 - Regeneron’s Recent Study
08:37 - COURAGE Trial
10:39 - Myostatin and Sarcopenia
12:14 - Myostatin and Muscular Dystrophy
13:02 - Myostatin and Spinal Muscular Atrophy
14:14 - Eli Lilly’s Drug
15:24 - Myostatin for sports
17:35 - Safety Considerations
19:29 - Key Takeaways
21:10 - Outro

SELECTED REFERENCES:
https://www.ahajournals.org/doi/10.1161/circresaha.116.308391
https://www.pnas.org/doi/10.1073/pnas.1707925114
https://pmc.ncbi.nlm.nih.gov/articles/PMC6909929/

https://jamanetwork-com.usu01.idm.oclc.org/journals/jamanetworkopen/fullarticle/2774903
https://newsroom.regeneron.com/news-releases/news-release-details/interim-results-ongoing-phase-2-courage-trial-confirm-potential

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're doing everything right, but the weight keeps creeping on. It’s frustrating, but you're not failing; your body is just playing by a new set of rules. In this episode, I pull back the curtain on the science of midlife weight gain. We'll skip the unhelpful "eat less, move more" advice and dive deep into the real physiological shifts—from a slowing metabolism and muscle loss to key hormonal changes—that happen as we age, and I'll give you an evidence-based, actionable plan to fight back.

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
01:26 - Do You Always Gain Weight As You Age?
02:41 - The Calorie Creep
04:07 - Metabolic Slowdown
06:04 - Muscle Loss
07:43 - NEAT Decline
10:05 - Compounding Effect of All Three
11:06 - Hormone Changes Intro
13:56 - Estrogen
15:20 - Testosterone
16:53 - Growth Hormone
18:13 - Cortisol
19:27 - Insulin Resistance
21:12 - What Weight Gain Does Does to Your Health
22:17 - Importance of Body Composition
23:44 - Health Conditions Associated With Weight Gain
25:40 - Impact on Quality of Life
27:59 - Action Plan
28:34 - Dietary Strategies
31:04 - Exercise
33:07 - Hidden Hurdles
33:55 - Adaptive Thermogenesis
35:30 - Medications
36:41 - Key Takeaways
40:21 - Outro

SELECTED REFERENCES:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6089223/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6058072/

https://www.mdpi.com/1648-9144/60/10/1648

https://pmc.ncbi.nlm.nih.gov/articles/PMC8978023/

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.