Struggling with that nagging shoulder pain? In this video, I'll walk you through my complete framework for rehabilitating rotator cuff-related shoulder pain. We'll cover everything from identifying if this program is right for you, setting realistic expectations for recovery, and a detailed three-phase plan to calm down the pain, build back strength, and get you back to the activities you love, pain-free.

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
00:25 - Is This Rehab Program Right For You?
01:45 - Setting Expectations for Rehab
03:00 - The Importance of Staying Active
03:45 - Optional Mobility & Stretching
05:15 - Understanding Rotator Cuff-Related Pain
06:58 - The Golden Rules: Modifying Irritating Activities
08:20 - The Stoplight System for Managing Pain
10:45 - Phase 1: The Calm Down Phase
12:50 - Phase 2: Building Strength & Control
14:35 - Phase 3: Advanced Strengthening
15:40 - Phase 1 Exercise Details
17:15 - Phase 2 Exercise Details
19:10 - Phase 3 Exercise Details
20:45 - When Are You Ready to Graduate?
21:40 - Returning to Weightlifting & Sports
23:30 - The Importance of Consistency and Patience
25:00 - Frequently Asked Questions
29:00 - This is Not a One-Size-Fits-All Program

*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.

A recent study claims intermittent fasting boosts HGH by 1500%. Too good to be true? I dive deep into the paper behind this huge claim to see if it holds up. We'll uncover the truth behind the numbers, discuss the pitfalls of social media science, and I'll give you the tools to separate evidence from hype. Let's get nerdy.

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 00:54 - The 1500% HGH Claim 01:55 - Breaking Down the Study Protocol 02:40 - Is It Really a Randomized Controlled Trial? 05:09 - Misinterpreting the Data: Box Plot Analysis 07:35 - The Real Median Increase: 45% 09:09 - The Problem with a Tiny Sample Size 10:05 - A Wild Supplement Ad Appears 12:19 - The Science: Why Fasting Affects HGH 14:56 - Acute Spikes vs. Chronic Elevation 17:18 - Social Media Hype vs. Reality 19:53 - Key Takeaways: How to Be an Informed Consumer

SELECTED REFERENCES:
Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review. Am J Clin Nutr. 2015;102(2):464-470. doi:10.3945/ajcn.115.109553
Original Video: https://www.youtube.com/watch?v=Yy3Nff7g8TM&pp=ygUhZmFzdGluZyBoZ2ggaGlnaCBpbnRlbnNpdHkgaGVhbHRo

*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.

Can a spoonful of peanut butter really melt belly fat like Ozempic? In this video, I break down the viral claims and compare them to the scientific evidence. We'll dive into the science of GLP-1, cortisol, and metabolism to see if this is a helpful hack or just harmful hype.

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
00:52 - Evaluating Viral Health Claims
03:45 - Claim 1: Tryptophan for Sleep?
05:01 - Claim 2: Arginine for Circulation?
06:20 - Claim 3: Stabilizing Blood Sugar
08:10 - Claim 4: Preventing Cortisol Spikes
11:15 - The Core Claim: Peanut Butter vs. Ozempic (GLP-1)
13:52 - Natural GLP-1 vs. Semaglutide: A Head-to-Head Comparison
16:06 - Will Eating At Night Cause Weight Gain?
16:47 - The 7-Night Peanut Butter Challenge
18:04 - My Take: Low Risk, but Manage Expectations
19:32 - Final Thoughts: Natural Systems vs. Modern Solutions
21:24 - The Scientific Verdict

SELECTED REFERENCES:
https://schlafapnoe-heilen.de/wp-content/uploads/2023/10/meta-analysis-The-impact-of-tryptophan-supplementation-on-sleep-quality.pdf
https://www.gssiweb.org/en/sports-science-exchange/article/sse-156-dietary-nitric-oxide-precursors-and-exercise-performance
https://pmc.ncbi.nlm.nih.gov/articles/PMC10305480/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10972717/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5873441/
https://www.pnas.org/doi/10.1073/pnas.2415815121

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.

Fitness influencer Alex Eubank recently started TRT, but was it a medical necessity or a lifestyle choice? In this deep dive, I use his journey as a case study to explore the difference between true Testosterone Replacement Therapy and performance "optimization." We'll break down his lab work, discuss the serious long-term risks like infertility, and question the cultural narratives driving young men to seek hormone therapy.

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
00:27 - Medical Necessity or Personal Choice?
01:15 - Alex Eubank Explains Why He Started TRT
02:33 - Clinical vs. Functional Hypogonadism
04:15 - Inverting Medical Logic: Using Therapy to Sustain a Lifestyle
04:48 - Alex’s Goal: High-Normal Testosterone
07:30 - The Biggest Risk: Lifelong Fertility Concerns
09:47 - Lab Results Revealed: Dialing in the Dose
11:46 - Breaking Down The Numbers: Replacement vs. Optimization
14:13 - The Benefit of Stability (And The Unknown Risks)
17:05 - Decoding the Blood Work: LH, Hematocrit, and HCG
21:50 - The Mental Side Effects: Confidence or Chemistry?
23:38 - The "Testosterone Epidemic": Culture vs. Science
27:21 - Conclusion: Where Do We Draw the Line?

Selected References

https://www.auanet.org/guidelines-and-quality/guidelines/testosterone-deficiency-guideline

10.21037/tau.2018.04.11

*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 LDL cholesterol the villain it's made out to be? In this episode, I dive deep into the fierce online debate surrounding LDL and heart disease. I'll break down the arguments from both skeptics and the medical consensus, examine the evidence from genetics to clinical trials, and discuss the real-world stakes of this decision. Let's navigate the noise together and figure out what truly matters for your long-term health.

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 - The Great LDL Debate
01:27 - Acknowledging the Importance of Scientific Skepticism
02:05 - The High Stakes of the Cholesterol Conversation
04:12 - Deconstructing the Arguments of LDL Skeptics
05:31 - Correlation vs. Causation: Is There a Double Standard?
07:54 - Statin Conspiracies and Statistical Framing
09:37 - Social Media's Influence on the LDL Debate
10:34 - The Counter-Argument: A Mountain of Evidence for LDL's Role
11:58 - Evidence Deep Dive: Genetic Studies
12:53 - Evidence Deep Dive: Randomized Controlled Trials
14:30 - The Quantifiable Cost of Being Wrong
16:51 - How to Navigate the Noise and Evaluate Health Information
19:09 - Thought Experiment: What's More Likely?
20:25 - My Personal Journey and Why "It's Not LDL, It's..." is an Incomplete Picture
22:40 - Merging Modern Medicine with Healthy Lifestyles
24:39 - My Goal: To Be a Pebble in Your Shoe
26:02 - Final Thoughts & Working With Your Doctor

REFERENCES:

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.

Are glucose spikes the enemy the wellness world claims? In this episode, I cut through the hype around continuous glucose monitors (CGMs) and the fear of every blood sugar rise. We'll explore what the science actually says about these spikes in healthy people, whether you need to worry, and practical, evidence-based tips for managing your metabolic health without the anxiety.

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

00:30 - The Rise of Continuous Glucose Monitors (CGMs)

02:10 - Two Camps: Are All Glucose Spikes Harmful?

03:02 - "Glucorexia": The Obsession with a Flat Glucose Curve

03:44 - Glucose & Insulin 101: The Basics

06:01 - What Exactly IS a Glucose Spike?

06:52 - Your Body's Sophisticated Two-Phase Insulin Response

08:50 - Why Your Glucose Response is Unique to You

10:06 - What Do The Numbers Mean? (140 vs 180 mg/dL)

13:08 - How Can High Glucose Actually Cause Damage?

15:08 - A Practical Toolkit to Manage Glucose Spikes

19:12 - My Take-Home Thoughts on CGMs for Healthy People

20:05 - Personal Risk: Zero-Spike vs. Spike-Smoothing Approach

22:58 - Mastering the Fundamentals is Still the Most Powerful Strategy

SELECTED REFERENCES:

https://www.mdpi.com/1424-8220/25/1/187

https://journals.plos.org/plosbiology/article%3Fid%3D10.1371/journal.pbio.2005143

https://www.researchgate.net/publication/334533184_Postprandial_glycemic_response_in_a_non-diabetic_adult_population_the_effect_of_nutrients_is_different_between_men_and_women

https://academic.oup.com/jcem/article/110/4/1128/7754867

https://pmc.ncbi.nlm.nih.gov/articles/PMC1204764/

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 your smartwatch making you healthier or just more anxious? I unpack the science of health wearables, from the PPG sensors to the "black box" of readiness scores. Discover the surprising inaccuracies in sleep and HRV tracking and learn how to use these tools as a guide for your health and training without letting the data rule your 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

01:01 - How Your Wearable Actually Works (PPG)

03:31 - Why Wearable Accuracy Can Be Flawed

04:48 - What is Heart Rate Variability (HRV)?

05:54 - The Autonomic Nervous System's Role in HRV

07:03 - True HRV vs. Wearable Estimates

08:41 - How is HRV Calculated?

09:41 - What Factors Influence Your HRV?

10:40 - The Truth About Wearable Sleep Tracking

13:19 - Orthosomnia: An Unhealthy Obsession With Perfect Sleep

13:55 - The "Black Box" of Readiness Scores

17:54 - The Power of Subjective Measures

19:34 - How to Use Rating of Perceived Exertion (RPE)

21:25 - Objective vs. Subjective Data: Which Is Better?

23:58 - When Your Data and Feelings Don't Match

26:08 - How to Be Data-Informed, Not Data-Driven

27:42 - A 3-Tiered Hierarchy for Making Decisions

31:27 - My 4 Rules for Using Wearable Data

SELECTED REFERENCES:

https://www.mdpi.com/2079-9292/12/13/2923

https://pmc.ncbi.nlm.nih.gov/articles/PMC11794680/

https://www.researchgate.net/publication/383189559_Impact_of_Skin_Pigmentation_on_Pulse_Oximetry_SpO2_and_Wearable_Pulse_Rate_Accuracy_A_Meta-Analysis_Preprint

https://www.jacc.org/doi/10.1016/j.jacc.2023.04.054

https://pmc.ncbi.nlm.nih.gov/articles/PMC8950456/

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.

In this episode, we take a deep dive into Methylene Blue, a compound with a fascinating history as the world's first fully synthetic therapeutic agent. We explore its journey from a 19th-century textile dye to its modern-day popularity in the biohacking community as a potential nootropic and anti-aging supplement. Join us as we break down the complex science, its single FDA-approved use for methemoglobinemia, and the critical risks that are often overlooked in the social media hype

CHAPTERS:
00:00 - Intro
00:15 - What is Methylene Blue?
01:06 - The History of Methylene Blue: From Dye to Drug
03:59 - How it Works: Pleiotropic Effects & Hormesis
05:02 - Mechanism 1: Enhancing Mitochondrial Function
08:50 - Mechanism 2: Neuromodulation & MAO-A Inhibition
10:58 - Mechanism 3: Use as a Vasopressor
12:22 - Mechanism 4: Its ONLY FDA-Approved Use (Methemoglobinemia)
14:41 - Clinical Applications: Rescue Agent vs. Remodeling Agent
17:05 - Potential Use in Neurodegenerative Diseases
19:10 - Other Potential Uses: Psychiatry, Malaria & More
20:51 - The Rise of Methylene Blue as a "Biohack"

SELECTED REFERENCES
https://www.frontiersin.org/journals/cellular-neuroscience/articles/10.3389/fncel.2015.00179/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC6485827/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5826781/
https://pubmed.ncbi.nlm.nih.gov/36180986/
https://pmc.ncbi.nlm.nih.gov/articles/PMC2078225/

*Disclaimer*
This video 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.

Are artificial sweeteners a healthy alternative to sugar, or do they hide surprising risks? This episode cuts through the confusion, exploring everything from cancer myths to recent studies linking sweeteners to cardiovascular issues and gut health disruption.

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
00:26 - The Zero-Calorie Conundrum
02:41 - Defining The Categories of Sweeteners
03:04 - Synthetic or "Artificial" Sweeteners
03:56 - Sugar Alcohols
04:55 - Natural or Plant-Derived Sweeteners
07:38 - Health Claims: Cancer
09:38 - The Aspartame Debate
12:47 - Cardiovascular Risk
16:40 - Weight Management and Diabetes
20:56 - The Gut Microbiome Connection
24:24 - Why Health Agencies Disagree
27:42 - Clinical Implications and Takeaways
30:33 - The Importance of Reading Labels
31:07 - Shifting the Conversation About Sweetness

SELECTED REFERENCES:
https://www.boredpanda.com/hilarious-comments-sugarfree-haribo-gummies/
https://www.mdpi.com/1420-3049/28/3/1258
https://pmc.ncbi.nlm.nih.gov/articles/PMC4899993/
https://www.nature.com/articles/s41591-023-02223-9
https://pubmed.ncbi.nlm.nih.gov/36839408/

*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.

Will a high-protein diet wreck your kidneys and shorten your life? There's a ton of fear and misinformation online, but what does the science actually say? Today, I'm breaking down a fascinating paper that challenges these old ideas, arguing that for healthy people, the 'dangers' of protein are more myth than reality. Let's find out how much protein is actually safe and optimal 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
00:43 - Background
01:34 - Paper Details
02:18 - Core Thesis of the Paper
02:55 - Will Too Much Protein Hurt My Kidneys?
05:36 - Does a High Protein Diet Make Your Bones Weaker?
07:06 - Does A High Protein Diet Cause Diabetes?
08:31 - Does A High Protein Diet Reduce Your Lifespan?
09:43 - Is Eating Only Protein Dangerous (Rabbit Starvation)?
11:03 - How Much Protein Do You Really Need?
12:49 - Individualized Protein Needs
14:11 - Protein Source and Quality Matters
15:44 - How Do Protein Myths Spread?
17:21 - The Final Verdict

SELECTED REFERENCES:
French, S. J., Kanter, M., Maki, K. C., Rust, B. M., & Allison, D. B. (2025). The harms of high protein intake: Conjectured, postulated, claimed, and presumed, but shown? The American Journal of Clinical Nutrition, 122(1), 9–16. https://doi.org/10.1016/j.ajcnut.2025.05.002

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.