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.

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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.

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: Necessary Nine PDF

Does more exercise ALWAYS mean slower aging? A new 2025 twin study challenges this, finding high activity might accelerate some aging markers! We dive into what this really means for your health, mortality, and if genetics play a bigger role than we thought.

CHAPTERS:
00:00 - Intro
00:45 - Paper Details
02:38 - Why This Study Matters
04:34 - Marker 5
05:47 - Measuring Aging
06:54 - Four Exercise Categories
07:54 - U Shape Curve for Aging
09:16 - Why Aging Might Have Been Accelerated?
10:27 - Impact on All Cause Mortality
11:43 - Short vs Long Term Follow up
12:29 - Confounders
14:23 - Rethinknig Exercise and Aging
15:23 - What Does this Really Mean?
15:57 - Marker 15
16:45 - The Sweet Spot of Exercise
17:34 - The Bigger Picture
18:01 - Limitations
18:51 - My Take On Things
22:01 - Outro

SELECTED REFERENCES:
Kankaanpää, A., Tolvanen, A., Joensuu, L., Waller, K., Heikkinen, A., Kaprio, J., Ollikainen, M., & Sillanpää, E. (2025). The associations of long-term physical activity in adulthood with later biological ageing and all-cause mortality – a prospective twin study. European Journal of Epidemiology, 40(1), 107–122. [https://doi.org/10.1007/s10654-024-01200-x](https://doi.org/10.1007/s10654-024-01200-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.

Ever wondered about the real deal with omega-3s, specifically EPA and DHA? In this podcast, we cut through the noise and give you a clear, evidence-based breakdown of what these essential fatty acids are, the real health benefits, how much you actually need, the best food and supplement sources, and important safety considerations. We'll cover everything from general wellness to specific therapeutic uses, so you can make informed decisions for your health!

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
00:50 - What are DHA and EPA?
03:27 - ALA vs DHA/EPA
05:04 - General Dosing Recommendations
07:34 - Specific Dosing Recommendations
11:03 - Reading Supplement Labels
14:10 - Health Benefits
17:27 - Sources of EPA/DHA
22:52 - Safety and Side Effects
26:42 - Importance of Purity and Quality
29:06 - Common Myths
32:11 - Key Takeaways
34:50 - Outro

SELECTED REFERENCES:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8413259/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5295086/
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

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.

Dealing with nagging outer hip pain? In this video, I break down a sample 3-phase rehab process to guide your recovery of Greater Trochanteric Pain Syndrome. Learn how to calm down irritation, build tendon strength, and safely return to the activities you love.

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 - Introduction
00:27 - GTPS Introduction
02:04 - Golden Rules
04:16 - “Stoplight” Principle
05:56 - Program Overview
09:47 - Phase 1
11:47 - Phase 2
14:21 - Phase 3
16:31 - Main Concepts

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.

Confused by conflicting health advice online? In this video I cut through the noise, ranking popular health trends from alkaline water to biohacking. Discover what truly impacts your well-being and what's just internet hype in this evidence-based breakdown.

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 - Introduction
00:49 - Alkaline Water
01:42 - Blood Pressure
02:09 - Cancer Screenings
03:04 - Cholesterol
03:33 - Fasting
04:30 - Juice Cleanse
05:26 - Mouth Taping
06:30 - Spending Time In Nature
07:04 - Avoiding Tobacco
07:44 - Red Light Therapy
08:23 - Exercise
09:30 - Biohacking
11:05 - Avoiding Processed Foods
11:54 - Sleep
12:35 - Social Connections
13:44 - Consuming Health Content On Social Media
15:24 - Superfoods/Specific Foods
16:38 - Supplements
17:42 - Hydration
18:42 - Cold Plunges
19:26 - Sauna
19:55 - Stress Management
20:24 - Wearables
21:19 - Health Promoting Diet
22:30 - Body Composition
23:08 - My Takeaways
26:27 - Outro

*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 been diagnosed with a frozen shoulder? Or just want to learn what a frozen shoulder actually is? In this podcast you will learn about the diagnosis, stages, and treatment options from PT & injections to surgery for this frustrating condition.

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 - Introduction
00:41 - The Basics: Definition & Pathophysiology
03:04 - Primary vs. Secondary AC & Risk Factors
05:04 - The 4 Clinical Stages of Frozen Shoulder
09:35 - Natural History and Prognosis: Does it really just go away?
11:34 - Clinical Diagnosis: History & Physical Exam Keys
13:53 - Role of Imaging: X-Ray, MRI, Ultrasound
16:53 - Conservative Management: Education & Pain Control
19:43 - Physical Therapy: The Cornerstone of Treatment
22:27 - Steroid Injections: Do they work? (Ultrasound Guidance)
26:52 - Hydrodilation / Hydrodistension Explained
27:57 - When is Surgery Needed? MUA vs. Arthroscopic Release
29:40 - Summary & Key Takeaways

SELECTED REFERENCES:
https://www.aafp.org/pubs/afp/issues/2019/0301/p297.html
https://pmc-ncbi-nlm-nih-gov.usu01.idm.oclc.org/articles/PMC5384535/

*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.