That's Healthy, Right?

There’s a long-held belief that eating right before you sleep is a bad habit that turns those late-night calories directly into fat. The theory is simple: the later in the day, the fewer calories we burn, which means your metabolism slows down. Add that to a slower metabolism when you sleep, and it’s easy to see why “don’t eat much after 7 pm” became a common piece of diet advice.

There’s just one problem: these theories were based on animal models and shift workers. 

When you look at the research about eating at night, the fluctuations and impacts on your metabolism are not what you think. And, there are even studies showing that people who eat most of their calories at night burn more fat.

In this episode of That’s Healthy, Right? we take a deeper look at understanding if when you eat affects how you gain weight. We’ll explore if breakfast really is the most important meal, when calories are most likely to be stored as body fat, and the number one factor for successful weight loss.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

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Resources:

We Have Been Asking the Wrong Question About Breakfast – That’s Healthy, Right? Podcast

Eating at Night Does Not Make You Fat – Born Fitness

The Health Impact of Nighttime Eating: Old and New Perspectives — Nutrients

Weight Loss Is Greater With Consumption of Large Morning Meals and Fat-Free Mass Is Preserved With Large Evening Meals in Women on a Controlled Weight Reduction Regimen — The Journal of Nutrition 

Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner — Obesity 

Chronobiological Aspects of Weight Loss in Obesity: Effects of Different Meal Timing Regimens — Chronobiology International 

The Role of Breakfast in the Treatment of Obesity — American Journal of Clinical Nutrition 

Influence of Meal Time on Salivary Circadian Cortisol Rhythms and Weight Loss in Obese Women — Nutrition 

Pre-sleep protein in casein supplement or whole-food form has no impact on resting energy expenditure or hunger in women  — British Journal of Nutrition

When thinking about optimizing your protein consumption, how much is too much? We’ve established that protein is a vital dietary fuel for all kinds of reasons. But, at some point, does eating protein have no additional benefit and is eating more simply “overfilling” your tank?

The idea that your body has limits on how much protein you can digest is based on the concept of muscle protein synthesis or MPS. Muscle protein synthesis is your body’s natural way of breaking down protein and using it to help repair the muscles in your body. 

That’s because during exercise your body uses protein, something known as muscle protein breakdown (or MPB). The combination of muscle protein synthesis and muscle protein breakdown are important components of how you build muscle, and — more importantly for every exercise goal — how well you recover from exercise. 

And, some research has suggested that 20 grams of protein is the sweet-spot for maximizing muscle protein synthesis.

Which leaves you with a very important question: how much protein can your body digest, and — at some point — is more protein too much and not really adding any benefit?

In this episode of That’s Healthy, Right? host Adam Bornstein weighs the comparison of protein to the gas you put in your car, how to maximize your post-workout intake, and the science behind whether or not you should restrict how much protein you eat per serving.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

• How much protein can the body use in a single meal for muscle building? Implications for daily protein distribution — Journal of the International Society of Sports Nutrition 
• Per Meal Dose and Frequency of Protein Consumption Is Associated With Lean Mass and Muscle Performance — Journal of Clinical Nutrition 
• Is there a maximal anabolic response to protein intake within a meal? — Journal of Clinical Nutrition
• Update on maximal anabolic response to dietary protein — Journal of Clinical Nutrition 
• A high-protein diet for reducing body fat: mechanisms and possible caveats — Nutrition and Metabolism
• Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy — Frontiers in Physiology  
• Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis — The Journal of Physiology 
• A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults — British Journal of Sports Medicine 
• Effect of Protein Overfeeding on Energy Expenditure Measured in a Metabolic Chamber — American Journal of Clinical Nutrition 
• Effect of different protein sources on satiation and short-term satiety when consumed as a starter — Nutrition Journal

Protein is one of the most important macronutrients you can put into your body. But, is a common method of food preparation ruining the quality — and the benefits — of protein?

In this episode of That’s Healthy, Right? host Adam Bornstein sets the record straight about what really happens when you heat up protein and it becomes “denatured.” We discuss the nutrient consideration, if it affects muscle building and fat loss, how the amino acids are changed, and if you need to worry about the protein in common foods when they are heated (was Rocky right to drink raw eggs instead of cooking them?).

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

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Resources:

Denaturation — Science Daily
The Chemistry of Protein Denaturation — Chemical Reviews
Denaturation (Proteins) — The Encyclopedia of Genetics
Denaturation of whey proteins as a function of heat, pH and protein concentration — International Dairy Journal
Impact of controlled shearing on solubility and heat stability of pea protein isolate dispersed in solutions with adjusted ionic strength — Food Research International
What Will a Protein Shake Really Do to Your Body? – That’s Healthy, Right? Podcast
The Protein Guide: How Much Protein Do You Need? – Born Fitness

Ketogenic diets have grown in popularity because of the overwhelming belief that they are a superior way to burn fat — but is that actually true?

In this episode of That’s Healthy, Right? host Adam Bornstein breaks down what you can really expect from the ketogenic diet. Does it help you burn more fat? How does it work with exercise? Does it fight disease or improve longevity? And what are the common mistakes that people make?

Bornstein reviews what the science says, and provides simple takeaways to help you determine who might benefit most from going on the ketogenic diet.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

Ketogenic Low-Carbohydrate Diets Have No Metabolic Advantage Over Nonketogenic Low-Carbohydrate Diets — American Journal of Clinical Nutrition
Do Ketogenic Diets Really Suppress Appetite? A Systematic Review and Meta-Analysis — Obesity Review
NuSci Hall Study: No Ketogenic Advantage — YouTube
Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? — Sports Nutrition
The Keto Moment — Vox
Keto and Low-Carb Kills Performance — James Fell
Should you try the keto diet? – Harvard Medical School
What Is the Keto Diet? (and Should I Try It?) – Born Fitness

The myth of protein as a viable weight gaining macronutrient started in the ‘80s, somewhere between The Terminator and Hair Metal.

So why does the misinformation about protein and bulk persist when most protein shakes are only around 100 calories?

In this episode of That’s Healthy, Right? host Adam Bornstein looks at the scientific differences between proteins, fats, and carbs, what you can realistically expect from taking a protein shake, and your best dietary options for staying lean and gaining muscle.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

Increasing protein or decreasing carbohydrate...which gives you a metabolic advantage — Weightology
A high-protein diet for reducing body fat: mechanisms and possible caveats — Nutrition and Metabolism
Effect of protein source and resistance training on body composition and sex hormones — Journal of International Society of Sports Nutrition
Effect of Protein Overfeeding on Energy Expenditure Measured in a Metabolic Chamber — American Journal of Clinical Nutrition
Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial — Nutrition Metabolism
A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass — Nutrition Journal
Effect of different protein sources on satiation and short-term satiety when consumed as a starter — Nutrition Journal
I Want to Look More Muscular. What’s the Best Way to Make Gains? – Born Fitness

As a kid, you were probably indoctrinated with the same age-old nutritional wisdom that breakfast is the most important meal of the day.

For a moment, forget the criticisms of your typical (unhealthy) breakfast and assume that everything you’re eating for your first meal of the day is healthy. Is breakfast essential? Is it the most important meal of the day?

Or — are those even the right questions to ask?

With all of the recent focus on intermittent fasting, you might be left wondering whether skipping breakfast is good for weight loss, heart-healthy, or even beneficial for longevity.

In this episode of That’s Healthy, Right? host Adam Bornstein looks at the behavioral research to uncover the one question you need to answer that will determine if you should be part of the breakfast club.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

Breakfast Is Not the Most Important Meal – Born Fitness
The role of breakfast In the treatment of obesity: a randomized clinical trial –
The American Journal of Clinical Nutrition
The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial — The American Journal of  Clinical Nutrition
The causal role of breakfast in energy balance and health: A randomized controlled trial in lean adults — The American Journal of Clinical Nutrition
The Effects of Breakfast and Breakfast Composition on Cognition in Adults — Advances in Nutrition
'Dessert with breakfast diet' helps avoid weight regain by reducing cravings — Science Daily

Have you ever wondered whether or not the glowing health claims about lemon water are true?

We sure did (as we sip on the enjoyable drink).

In this episode of That’s Healthy, Right? host Adam Bornstein examines the science behind the 3 biggest claims to understand:

• Does lemon water improve digestion?
• Can lemon water improve mineral absorption?
• All “detox” negativity aside: how much lemon water does it take to have any benefit?

Teaser: it definitely is not a weight loss aid. But, the other benefits were worthy of extra digging, and a few surprising takeaways.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:
The Body Cleanse: Does Juicing Really Work? — Born Fitness
Lemon Water: Is it Good for You?  — Examine.com
8 common myths about the benefits of drinking lemon water – Insider.com
D-Limonene: safety and clinical applications — Alternative Medicine Review
Effects and Usage of a Citrus Compound, Limonene — Polyphenols: Prevention and Treatment of Human Disease (Second Edition)
Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers — Nutrients
The alkaline diet: is there evidence that an alkaline pH diet benefits health? — Nutrients

It might blow your mind, but everything you think you know about icing an injury is likely incorrect.

In this episode of That’s Healthy, Right? host Adam Bornstein digs into a reversal by the godfather of the RICE protocol (rest, ice, compression, and elevation), the latest research on the best way to manage inflammation, and the four best things you can do to promote muscle recovery.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

• Why Ice Delays Recovery – DrMirkin.com
• MOVE an injury not RICE – Dr. Jennifer Robinson, UBC
• Surprise: Scientists discover that inflammation helps to heal wounds — ScienceDaily
• Topical Cooling (Icing) Delays Recovery From Eccentric Exercise-Induced Muscle Damage — Journal of Strength and Conditioning Research 
• Effects of cold water immersion and active recovery on hemodynamics and recovery of muscle strength following resistance exercise — American Journal of Physiology
• Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training — Journal of Physiology 
• Post-Workout Ice Baths May Weaken Muscles — LiveScience
• Muscle injuries and strategies for improving their repair — Journal of Experimental Orthopaedics 
• Pain-free Training: How to Prevent Knee, Back, and Shoulder Injuries –  Born Fitness

During times of fear and panic, you’ll always find marketers waiting to take advantage. Unfortunately, that’s been the case during the pandemic of the coronavirus disease (COVID-19).

While the health of your immune system is always important, understanding how your immune system works — and what it can and can’t do to protect you from illness — is an important reminder, especially when people are trying to convince you to spend your hard-earned money.

In this episode of That’s Healthy, Right? host Adam Bornstein discusses how the immune system really works, what small behavior changes can help your overall health, and the hard truth about any supplements that promise to “boost” your immunity.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

• Coronavirus disease (COVID-19) advice for the public - World Health Organization
• Coronavirus Disease 2019 (COVID-19) > How to Protect Yourself & Others - Centers for Disease Control and Prevention
• Importance of Protein for Immune Health — Rebel Health
• Sleep and Immune Function — European Journal of Physiology
• Zinc for the Common Cold — Cochrane Database of Systematic Reviews
• Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data — British Medical Journal
• The Science of Sickness Prevention - Born Fitness
• Healthy resources to help keep you fit during COVID-19 — Born Fitness

“Sometimes the hype is real,” and if you’ve been hearing a lot more about the importance of collagen protein recently, it's because it’s still the hot supplement on the block.

But, if you want to take collagen there are some big red flags that you need to be aware of before you purchase the pricey supplement.

In this episode of That’s Healthy, Right? host Adam Bornstein wants to warn you what to look for on the nutrition label of collagen and the types of collagen that work.

He also discusses why collagen is important for the human body, the Catch-22 of taking supplements compared to getting it naturally, and secrets on how best to reap the rewards of incorporating more collagen protein into your diet.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

Don’t forget to Subscribe to the show, and Rate or Review wherever you tune in!

Resources:

• What Is Collagen Good for, Really? - Born Fitness
• The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials — Journal of Cosmetic Dermatology
• Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology — Journal of Medicinal Food
• What is Type-II Collagen? — Examine.com 
• Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers — Journal of International Society of Sports Nutrition 
• Effects of orally administered undenatured type II collagen against arthritic inflammatory diseases: a mechanistic exploration. — International Journal of Clinical Pharmacology Research
• Collagen: ‘Fountain of Youth’ or Edible Hoax? - WebMD