The internet loves a good absolute black and white story. Today, I'm reacting to a viral clip claiming that whey protein is essentially "trash" and only 18% usable by the human body. 

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.

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CHAPTERS:
00:00 - Intro
00:40 - Who is John Jaquish?
00:58 - The "Dirty History" of Whey Protein
02:51 - Is Byproduct the Same as Trash?
04:15 - The Claim: Whey is Only 18% Usable
05:52 - Investigating Net Nitrogen Utilization (NNU)
06:30 - Hunting Down the "Ghost Paper"
09:14 - Digestibility vs. Usability (The Morifuji Study)
11:27 - The $105 Solution
12:37 - Are Essential Amino Acids Better Than Whey?
14:46 - The Breast Milk Logic Test
16:48 - Is Plant Protein Really Garbage?
19:58 - Don't Let Perfect Be the Enemy of Good
22:38 - The "So What?" Test: Mechanisms vs. Outcomes

SELECTED REFERENCES:
https://doi.org/10.1080/15502783.2023.2263409
https://pubmed.ncbi.nlm.nih.gov/20614926/
https://pubmed-ncbi-nlm-nih-gov.usu01.idm.oclc.org/?term=Lucà-Moretti+M&cauthor_id=14964348
https://www.jaquishbiomedical.com/products/fortagen?variant=33067984093266
Original video: https://www.youtube.com/watch?v=6Ia-doSc_OA

*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've heard it a thousand times: "Running destroys your knees." It intuitively makes sense—friction, load, wear and tear. But here is the thing: you aren't a car, and your joints aren't tires. In this episode, we dive into a massive meta-analysis of over 114,000 people that suggests recreational running might actually protect your knees from arthritis. We'll break down the specific mileage where the risk flips, why "just slowing down" might be bad advice, and the practical "big rocks" you need to keep running for life. Let's get into it.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro: Welcome & The "Wear and Tear" Myth
02:16 - The "Car Tire" Fallacy: Why You Aren't a Machine
02:49 - The Data: What 114,000 Runners Tell Us
03:23 - Sedentary vs. Recreational vs. Elite Runners
04:03 - The Limit: When Running Becomes Destructive (57 Miles/Week)
04:39 - The Sponge Analogy: Inflammation & Metabolic Health
06:29 - Why "Just Slow Down" Can Hurt Your Knees
07:50 - The 3 Real Causes of Knee Arthritis
08:47 - Action Step 1: The 10% Rule
10:10 - Action Step 2: Strength is Non-Negotiable
10:51 - Action Step 3: The Cadence Check
11:25 - The 24-Hour Pain Rule
12:52 - Disclaimer

SELECTED REFERENCES:
https://www.jospt.org/doi/10.2519/jospt.2017.7137
https://pmc.ncbi.nlm.nih.gov/articles/PMC6395418/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2556152/
https://pubmed.ncbi.nlm.nih.gov/18550323/
https://pubmed.ncbi.nlm.nih.gov/22729505/

*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.

For years, we've told AFib patients to cut the caffeine. But new data from the DECAF trial suggests that might be wrong. In this episode, we’re trying a new format: first, the highlights from my latest video, and then a podcast-exclusive deep dive. We’ll explore why coffee might stabilize the heart, break down the earlier CRAVE trial, and look at the nitty-gritty methodology that changes how we interpret these results. Let's dive in.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:

00:00 - Intro: The New Format

00:01:31 - The DECAF Trial (Video Start)

00:02:32 - Why We Thought Coffee Was Bad

00:03:25 - Study Design

00:04:23 - Results: Coffee vs. Abstinence

00:05:34 - 3 Proposed Mechanisms

00:06:50 - Limitations (Video Version)

00:08:05 - Practical Takeaways

00:08:38 - Podcast Deep Dive: The CRAVE Trial

00:09:50 - PACs vs. PVCs

00:11:07 - Activity & Sleep Findings

00:12:10 - DECAF Methodology Details

00:15:20 - The Open Label Limitation

00:17:12 - Summary & Final Thoughts

SELECTED REFERENCES:

https://pubmed.ncbi.nlm.nih.gov/41206802/

https://pubmed.ncbi.nlm.nih.gov/24009307/

https://www.acc.org/Latest-in-Cardiology/Articles/2021/11/08/12/02/sun-8am-crave-aha-2021

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.

What if osteoarthritis isn't just 'wear and tear'? We've been told OA is inevitable, but new research shows it's an active inflammatory and metabolic disease we can actually treat. In this deep-dive, I break down the massive paradigm shift in how we understand OA, the surprising metabolic connection, and the actionable lifestyle therapies that target the root cause of the inflammation.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro
00:14 - Is Osteoarthritis (OA) Really "Wear and Tear"?
01:03 - Deconstructing the "Wear and Tear" Misnomer
02:35 - The New Model: OA as a Disease of the "Joint as an Organ"
03:20 - The 3 Key Players: Cartilage, Subchondrial Bone, & Synovium
04:33 - Why OA is Not One Single Disease (Heterogeneity)
06:06 - Inflammation as a Central Driver, Not a Side Effect
06:41 - The Vicious Cycle: How Inflammation Begets Inflammation
08:20 - A Critical Distinction: OA Inflammation vs. Rheumatoid Arthritis (RA)
10:34 - The Pain Paradox: Why X-Rays Don't Match Patient Symptoms
12:06 - Meta-Inflammation: The Systemic Link to Joint Failure
14:03 - The "Smoking Gun": The Link Between Obesity and Hand OA
1Game-changing- The "Double-Hit" Hypothesis of Obesity
16:40 - How Type 2 Diabetes Creates a Toxic Joint Environment (AGEs)
17:47 - Mechanism 2: Insulin Resistance in the Joint
19:10 - Mechanism 3: Dyslipidemia (Lipotoxicity)
19:40 - Mechanism 4: How Hypertension May Starve the Cartilage
21:31 - The Gut-Joint Axis: A Unifying Theory
24:25 - It's Not Just Bad Signals, It's an Absence of Good Ones
25:50 - The Surprising Role of GLP-1 in Protecting Cartilage
27:16 - Translating This New Science Into Practice
28:02 - Foundational Therapy: Anti-Inflammatory Diets
28:44 - Foundational Therapy: The Metabolic Benefits of Exercise
29:56 - The Future of OA Pharmacology
30:35 - Potential Drug Target: GLP-1 Agonists (Semaglutide, etc.)
32:39 - Potential Drug Target: Senolytics ("Zombie Cell" Killers)
33:38 - The Major Hurdle: We Can't Treat What We Can't Measure
34:26 - Summary: Bringing It All Home
36:11 - The Future: Precision Medicine for OA Phenotypes
37:48 - Outro

SELECTED REFERENCES:
https://pmc.ncbi.nlm.nih.gov/articles/PMC3366018/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12145975/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6350005/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3956093/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4930555/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12307352/
https://pubmed.ncbi.nlm.nih.gov/40179178/
https://www.semanticscholar.org/paper/Osteoarthritis-treatment-via-the-GLP-1-mediated-FXR-Yang-Hao/1f42f8588677bd24fddafc7d3f0e5c3f7b2ce29f

*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.

The "New Year, New Me" mentality often leads to us trying to change 17 different habits at once, which rarely ends well. In this brief episode, I'm sharing my single tip for 2026: be intentional. We discuss why massive overhauls often fail, how to set flexible goals that you can reevaluate every few months, and why I'm personally shifting my focus from physical metrics to social and spiritual health this year.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro
00:18 - The Problem With "New Year, New Me"
00:40 - Be Intentional About 2026
01:28 - Why Year-Long Resolutions Fail
01:53 - The "What's Next?" Strategy
02:11 - Prioritizing Social & Spiritual Health
02:39 - 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

The holidays often bring a mix of joy and anxiety about ruining fitness progress. In this episode, I break down three distinct strategies to handle the season. We also discuss how to be intentional with your choices so you can enjoy the memories without the guilt.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro
01:22 - Strategy 1: All Gas, No Brakes
02:40 - Strategy 2: The Robot Method
03:26 - Strategy 3: Planned Hedonic Deviation
04:38 - Be Intentional With Your Choices
05:12 - Food Is More Than Fuel

*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.

We've all heard it: "Stretch before you play, or you'll get hurt." But what if that's wrong? I dive into the evidence to see if static stretching actually prevents injuries (spoiler: it doesn't). We'll cut through the noise and build an actionable framework based on what truly works: the single most effective intervention for reducing injury risk, smart workload management, and building a resilient foundation.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:
00:00 - Intro
00:16 - The Myth: "You Have to Stretch to Prevent Injury"
01:03 - Re-Evaluating Stretching: What Does the Science Say?
02:40 - The Nuance: Does Stretching Prevent *Any* Injuries?
03:40 - Flexibility vs. Mobility: A Critical Difference
05:16 - The Flexibility Paradox: More Range Isn't Always Better
07:41 - If Not Stretching, What *Actually* Prevents Injuries?
08:36 - The Dose-Response: More Strength = More Protection
09:54 - How Strength Training Builds "Biological Insurance"
10:55 - Upgrading Your Software: Neuromuscular Training (NMT)
13:53 - Managing Load: The Acute to Chronic Workload Ratio (ACWR)
16:00 - A Key Caveat: The ACWR Is a Tool, Not a Crystal Ball
17:34 - The Foundational Pillars (The "Big Rocks")
17:54 - Pillar 1: Sleep
18:51 - Pillar 2: Nutrition & Energy Availability
20:01 - Pillar 3: Psychological Stress
21:48 - The Injury Prevention Pyramid: A 4-Layer Framework
24:03 - Key Takeaways & Final Thoughts

SELECTED REFERENCES:
https://cannonbol.com/blog/articles/Lauersen\_%282014%29\_Stretching.pdf
https://bjsm.bmj.com/content/bjsports/56/4/175.full.pdf
https://www.tandfonline.com/doi/full/10.1080/07853890.2024.2408457
https://www.semanticscholar.org/paper/A-Comprehensive-Summary-of-Systematic-Reviews-on-Stephenson-Kocan/9bb325281aef13677b7d9f361fe30b501de73fe93
https://pmc.ncbi.nlm.nih.gov/articles/PMC12243423/
https://www.ncbi.nlm.nih.gov/books/NBK76191/
https://pubmed.ncbi.nlm.nih.gov/12909434
https://pubmed.ncbi.nlm.nih.gov/15782063
https://pmc.ncbi.nlm.nih.gov/articles/PMC12305623

*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 may have seen the headlines about lead in protein powders and probably are concerned. Before you throw out your tub, let's cut through the noise. We'll look at what the Consumer Reports investigation actually found, compare the different safety standards (FDA vs. Prop 65), and give you a practical framework to decide what's right for you.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:

00:00 - Intro

00:42 - What Did the Consumer Reports Investigation Do?

01:24 - The Benchmark: How Consumer Reports Measured Lead

02:01 - Understanding California's Proposition 65 (Prop 65)

02:26 - The Main Takeaway: How Many Powders Had High Lead?

02:46 - The Worst Offenders: Naked Nutrition & Huel

04:06 - The Plant-Based Problem: Why Pea Protein Absorbs Lead

04:58 - Does an "Organic" Label Mean It's Safe From Lead?

06:01 - Other Heavy Metals Found: Cadmium & Arsenic

06:23 - Why Is Lead a Problem? (No Known Safe Level)

07:07 - The Real Danger: Chronic Low-Level Exposure

08:06 - Who is Most at Risk from Lead Exposure?

09:23 - The Gray Area: Why Huel & Consumer Reports Both Say They're "Right"

09:39 - How the FDA Regulates Supplements (or Doesn't)

10:39 - Prop 65 is a "Right to Know" Law, Not a Safety Law

11:38 - How the Prop 65 Limit is Set (A 1000x Safety Margin)

13:02 - Prop 65 vs. The FDA's Benchmark (Interim Reference Levels)

15:18 - Protein Powders vs. Whole Foods: Comparing Lead Levels

16:29 - The "Concentration Effect": Why Processing Increases Risk

17:18 - Practical Takeaways: What Can We Do?

17:30 - Big Rock 1: Re-evaluate & Prioritize Moderation

18:45 - Big Rock 2: Be an Informed Consumer (Whey vs. Plant-Based)

20:11 - Big Rock 3: Look for Third-Party Certifications (NSF, USP)

21:26 - My Final Thoughts: Don't Freak Out, Be Informed

SELECTED REFERENCES:

https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/

https://www.fda.gov/food/environmental-contaminants-food/lead-food-and-foodwares

https://www.gov.mb.ca/health/publichealth/factsheets/lead_factsheet.pdf

https://www.p65warnings.ca.gov/

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

Tired of tossing and turning? In this episode, I break down the science of sleep into a practical, evidence-based concepts. We'll cover the four foundational pillars of sleep hygiene, how to engineer the perfect sleep environment, and a step-by-step plan for what to do when you wake up in the middle of the night. No hype, just actionable advice to help you get the restorative rest you need to stay active and healthy for life.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:

00:00 - Intro

00:57 - Pillar 1: Scheduling Consistency

01:58 - Pillar 2: Strategic Light Exposure

03:11 - Pillar 3: Bed-Sleep Association

04:02 - Pillar 4: Strategic Destimulation

05:46 - Engineering the Perfect Sleep Environment

09:10 - The Ideal Pre-Sleep Routine

12:27 - The Biochemistry of Sleep: Diet, Exercise & Stimulants

15:30 - The Midnight Awakening Protocol

17:29 - A Judicious Look at Sleep Supplements

19:31 - Advanced Strategies: When The Basics Aren't Enough

22:37 - Debunking 6 Pervasive Sleep Myths

28:44 - The "Big Rocks" of Sleep: A Final Summary

SELECTED REFERENCES:

https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits

https://www.thensf.org/sleep-tips/

https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits

https://www.sleepfoundation.org/sleep-hygiene

https://sph.umich.edu/pursuit/2024posts/best-diet-for-healthy-sleep.html

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.

Is the carnivore diet the secret to reversing disease and achieving rapid weight loss, or is it just internet hype? In this episode, we're cutting through the noise to separate scientific fact from the massive claims online. I'll break down the different versions of the carnivore diet, objectively evaluate the evidence (or lack thereof), discuss the potential risks, and share my clinical perspective so you can make an informed decision.

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: https://www.jrennickemd.com/necessaryninepdf

CHAPTERS:

00:00 - Intro

01:16 - What Is The Carnivore Diet?

02:11 - The Strict Carnivore Diet

02:54 - The Lion Diet

05:10 - The Animal-Based Diet

06:06 - Why Is The Carnivore Diet So Compelling?

08:33 - A Brief History of The Carnivore Diet

09:27 - The Modern Carnivore Movement

11:41 - Key Voices in the Carnivore Community

14:00 - Evaluating the Claims: What Proponents Say

14:18 - Claim #1: Metabolic Health and Weight Loss

15:54 - Claim #2: Autoimmune Condition Remission

17:03 - Claim #3: Neurologic Effects & Mental Clarity

17:46 - A Critical Lens: Is It What You Add or What You Remove?

19:06 - The Science (or Lack Thereof)

23:22 - Potential Risks and Concerns

27:23 - Nutritional Adequacy and Deficiencies

28:26 - Long-Term Consequences: What We Don't Know

29:28 - A Nerdy Detour: mTOR, IGF-1, and Longevity

30:24 - My 20,000-Foot View: Practical Takeaways

34:26 - My Clinical Approach: Seeing the Whole Person

SELECTED REFERENCES:

https://pmc.ncbi.nlm.nih.gov/articles/PMC11722875/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10105836/

https://pubmed.ncbi.nlm.nih.gov/40385902/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11409203/

https://pubmed.ncbi.nlm.nih.gov/40094942/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10380617/

https://www.researchgate.net/publication/387588552_Assessing_the_Nutrient_Composition_of_a_Carnivore_Diet_A_Case_Study_Model

https://pubmed.ncbi.nlm.nih.gov/34934897/

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.