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Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion.

Timestamps:

• (00:00) Introduction
• (06:00) Why do we need protein?
• (07:04) How the protein RDA (0.8 g/kg) was established 
• (11:34) Protein turnover in organs (brain, liver, etc.)
• (14:54) How much protein do you really need?
• (19:42) Recommended protein intake when dieting for weight loss
• (20:59) How the body adapts to higher protein
• (24:30) Anabolic resistance
• (27:29) Protein requirements for overweight & obese individuals
• (29:42) Gaining strength vs. muscle mass
• (34:04) Optimal protein distribution
• (37:49) 20g vs. 100g protein post-workout (Luc van Loon study)
• (40:45) Can evening protein consumption stimulate muscle protein synthesis overnight?
• (45:29) How does time-restricted feeding affect muscle protein synthesis?
• (51:51) Protein before vs. after exercising
• (53:41) How does spreading out protein intake affect hypertrophy?
• (56:39) Protein shakes vs. animal protein
• (59:42) Protein supplementation for weight loss & recomposition
• (1:00:58) Casein vs. whey protein for stimulating muscle protein synthesis
• (1:03:53) Factors that influence protein's anabolic potential
• (1:04:58) Raw eggs vs. cooked — what's better for hypertrophy?
• (1:08:51) Plant vs. animal protein
• (1:11:52) Plant-based protein powder
• (1:16:31) Whey protein isolate vs. concentrate
• (1:17:20) How resistance training changes the leucine threshold
• (1:20:31) Do high-protein diets cause atherosclerosis?
• (1:28:29) How muscle adapts to repeated bouts of resistance training
• (1:31:09) Optimal resistance training frequency
• (1:33:06) Advice for elderly who want to start resistance training
• (1:35:33) Hormonal changes & resistance training
• (1:40:53) Does cold water immersion blunt muscle protein synthesis?
• (1:50:03) Does collagen increase connective protein synthesis in muscle?
• (1:57:45) Signaling roles of collagen peptides
• (2:00:15) How hydrolyzed collagen powder affects pain perception
• (2:01:37) Benefits of smaller peptides in hydrolyzed collagen
• (2:03:41) Collagen's impact on skin health
• (2:07:30) Amino acids from hydrolyzed collagen powder
• (2:12:14) Luc's exercise routine & diet

Show notes are available by clicking here

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In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use.

Timestamps

• (00:00) Introduction
• (08:03) What does it mean to "have a drink"?
• (09:39) Drinking frequency definitions
• (12:39) How alcohol is metabolized
• (18:25) Can alcoholism be inherited?
• (19:41) How food affects alcohol metabolism
• (21:40) Does age affect alcohol metabolism?
• (22:29) How alcohol affects nutrient absorption
• (27:04) How alcohol affects gut health
• (28:57) Alcohol elevates circulating LPS levels
• (31:51) Gut health & alcohol use disorders
• (36:30) Sick quitter & healthy user biases
• (39:38) How alcohol impacts the brain
• (43:34) Alcohol's effects on anxiety
• (49:56) Alcohol facilitates thiamine deficiency
• (51:39) Alcohol promotes brain inflammation
• (52:56) Dementia & Alzheimer's disease risk 
• (1:06:50) Is resveratrol in red wine beneficial?
• (1:11:28) How alcohol impacts sleep
• (1:19:47) Mitigating alcohol's impact on sleep 
• (1:22:13) Hangover symptoms & causes
• (1:26:33) How congeners affect hangover severity
• (1:27:58) Treating hangovers with fruit
• (1:30:40) Zinc, vitamin B3, & hangovers
• (1:31:41) Managing hangovers with NSAIDs
• (1:32:22) "Hair of the dog” for hangovers
• (1:32:40) Liposomal glutathione, NAC, & hangovers
• (1:35:56) Does ZBiotics prevent hangovers?
• (1:38:18) Dihydromyricetin (DHM) for hangovers
• (1:39:15) Exercise & sauna for treating hangovers
• (1:40:21) Alcohol's effect on mortality risk 
• (1:44:28) Alcohol consumption in Blue Zones
• (1:49:07) Does alcohol increase cancer risk?
• (2:00:43) Can quitting alcohol lower cancer risk?
• (2:09:46) Alcohol & cardiovascular disease (CVD)
• (2:23:24) Alcohol and type 2 diabetes risk
• (2:28:28) Alcohol's impact on your waistline
• (2:31:33) Why alcohol facilitates weight gain
• (2:34:06) How alcohol impacts reproductive health
• (2:44:31) Preconception alcohol risks
• (2:47:12) How alcohol affects testosterone in men
• (2:48:55) Pre-pregnancy alcohol consumption risks
• (2:53:17) Is red wine the healthiest option?
• (2:57:47) Alcohol & post-exercise recovery
• (3:01:34) Does alcohol "blunt your gains"?
• (3:04:11) The BEER-HIIT study
• (3:05:03) Can exercise lessen alcohol cravings?
• (3:12:57) Alcohol damage control tactics

Show notes are available by clicking here

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