In this episode, Alex and Matti cover everything you need to know about protein. What is protein? Why is it important? How much do you need? And much more.

Timestamps:

0:00 Intro

5:10 What is protein?

9:31 What foods contain protein?

17:00 Favorite high protein snacks

24:28 Why is protein important for body composition / muscle growth?

37:46 How does protein improve fat loss?

44:45 How much protein should you eat?

55:04 How should you split up protein intake across the day?

59:12 Is a high protein diet bad for kidneys?

1:00:09 Why not eat as much protein as possible?

1:01:59 BCAA’s. Any purpose? Or the greatest scam?

Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis

https://pubmed.ncbi.nlm.nih.gov/30383278/

The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10772463/

In this episode, Alex and Matti answer listener questions in a Q&A format. They discuss their desire for children, the gender reveal, and their excitement and nervousness as first-time parents.

They also announce the return of one-on-one coaching and share media recommendations. They then move on to answer questions about fitness and nutrition, including the benefits of an upper body split, quick and easy protein options, and the role of lifting in fat loss.

Timestamps

0:00 Intro

4:40 Media recommendations

8:20 Big announcement

13:56 Did you always know you wanted kids? How did you know if you were ready?

22:13 Baby prediction based on cravings?

25:33 Will you let the goldens (dogs) help name the baby?

26:35 What are you both most excited for and nervous about as first-time parents?

36:03 Is Matti a nickname for something?

39:12 Did you take a test together or did Matti surprise Alex?

45:48 Have you decided on possible baby names?

47:26 Is a dedicated push and pull day better than two upper body days?

50:34 Quick and easy protein options?

53:38 I would like to lose fat, should I still keep lifting 3/4 times per week? Or focus on something else?

In this episode, Alex and Matti talk about hunger, how to manage it, myths around meal timing and frequency, and supplements. Near the end, they give 7 practical tips to help you manage hunger and conquer a fat loss phase like a pro.

0:00 Intro

11:08 What is hunger?

23:29 Nutrition strategies to manage hunger

34:47 Meal timing and frequency

44:29 Exercise and physical activity

1:03:08 Navigating social situations

1:11:36 Supplements and “fat-burners”

1:21:21 7 practical tips

The role of breakfast in the treatment of obesity: a randomized clinical trial

https://pubmed.ncbi.nlm.nih.gov/1550038/

Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans

https://pubmed.ncbi.nlm.nih.gov/26832439/

Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective

https://pubmed.ncbi.nlm.nih.gov/29289613/

Timestamps (Roughly):

0:00 Intro

13:50 History of creatine

24:29 What is creatine? How does it work?

39:10 Is it safe?

52:35 Creatine vs creatinine - should you stop taking if you have elevated creatinine levels?

56:45 What else is creatine beneficial for?

1:08:16 How does creatine improve muscle growth?

1:11:05 Frequently asked questions

1:19:27 Can it cause hair loss?

ISSN Position Stand

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

Rugby DHT Hair Study

https://pubmed.ncbi.nlm.nih.gov/19741313/

Takeaways

We asked our listeners for questions and they DELIVERED! We'll do more Q&A episodes like this again down the road.

What's cooler than packing on a TON of muscle? Doing it as fast as possible, that's what. Lucky for you - that's exactly what we covered in this episode!

This episode is one I am personally very proud of. We cover the following aspects of muscle growth optimization:

I loved this episode. It'll be one I reference for months and years. I hope you enjoy it as much as I did.

In this episode, we discuss goal setting and provide insights into creating effective goals. We explore the concept of a goal hierarchy, where goals are organized into superordinate, intermediate, and subordinate levels.

Fat loss isn't easy - but the principles are simple. Eat in a calorie deficit - that's it. But what else goes into it? How much of a calorie deficit? Weight loss vs fat loss? Let's dive in.