The Jeff Nippard Podcast

Part 2 of my discussion with muscle metabolism researcher Jorn Trommelen. Here we cover how to diet to maximize muscle protein synthesis. This is an audio repost from my interview on YouTube.

Jorn's website: http://www.nutritiontactics.com

Watch on YouTube: https://www.youtube.com/jeffnippard

TIMESTAMPS:

0:00 Intro 1:38 The role of carbs (insulin) and fats in stimulating MPS. Is insulin anabolic? 7:46 Whole eggs more anabolic than egg whites? (New research) 11:00 "Just hitting total daily protein intake" and an "IIFYM approach" to protein 13:25 Collagen protein discussion 14:32 How much protein do you need per day? 1g/lb per day? (The controversy) 20:21 Does protein intake depend on lean body mass/body weight? 26:13 Role of individual differences 28:02 Protein quality (plant vs animal protein) 31:46 Should vegans supplement leucine? (And leucine discussion) 34:25 How much leucine do you need per meal? (Is the "leucine threshold" legit?) 44:17 Protein distribution (Can you eat all your protein in one meal?) What is the "muscle full effect"? 47:28 Intermittent fasting – is it sub-obtimal for MPS? (What happens when you eat 50-100+g in one meal?) 52:52 Is there a "refractory period"? 1:03:35 Protein before bed? How much and what type? 1:09:56 What about a protein feeding in the middle of the night? 1:14:35 Summary of training and nutrition for MPS 1:17:29 Practical takeaways for those wanting to really optimize results (3 things)

Jeff and muscle metabolism researcher Jorn Trommelen discuss ways to train to maximize the muscle protein synthetic response. This is an audio repost from my interview on YouTube.

Jorn's website: http://www.nutritiontactics.com/

Ultimate guide to MPS: http://www.nutritiontactics.com/measure-muscle-protein-synthesis/

Watch on YouTube: https://www.youtube.com/jeffnippard

A conversation between myself and John Meadows about training, steroids and breaking past perceived limitations. Check out John's channel on YouTube:

https://www.youtube.com/user/mountaindog1

The audio has been reposted from my youtube channel:

https://www.youtube.com/jeffnippard

Alex of Alpha Destiny and Jeff discuss "bear mode", why being at a higher bodyfat percentage can make you look more impressive as a natural, body recomposition, "nucleus overload", and specific training strategies for growing the neck and traps.

More from Alex here:

www.outalpha.com

https://www.youtube.com/user/TheAlphaDestiny

I also recorded this conversation on my YouTube channel! Watch it here:

https://youtu.be/8q5UL6z5VjE

Follow me here:

INSTAGRAM http://instagram.com/jeffnippard SNAPCHAT http://snapchat.com/add/jeffnippard FACEBOOK http://facebook.com/jeffnippard TWITTER http://twitter.com/jeffnippard YOUTUBE http://bit.ly/subicecream4prs

Please leave a rating and review on iTunes! I hope you like the episode!

In this episode, scientific fitness author Menno Henselmans discusses with Jeff the natural muscular potential of women and training and nutrition differences between men and women.

More from Menno here:

www.bayesianbodybuilding.com

I did a video on gender differences on my YouTube channel! Watch it here:

https://www.youtube.com/watch?v=NoUhE8TAGKM

Follow me here:

INSTAGRAM http://instagram.com/jeffnippard SNAPCHAT http://snapchat.com/add/jeffnippard FACEBOOK http://facebook.com/jeffnippard TWITTER http://twitter.com/jeffnippard YOUTUBE http://bit.ly/subicecream4prs

Please leave a rating and review on iTunes! I hope you like the episode!

In this episode, we interview Emily Duncan, nationally qualified NPC Bikini competitor and ISSN Sports Nutrition Specialist.

We cover everything to do with sharpening your mental approach to training and nutrition, with some specific focus on the bikini athlete.

You can find more from Emily here:

EMILY DUNCAN IG: em_dunc YouTube: https://www.youtube.com/channel/UCYPI1d_1hXLTYuXGEcDq0RA Twitter: em_dunc

Continue the discussion on ...

YOUTUBE

https://youtu.be/DLjq6Zn86w4

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT

@jeffnippard

We hope you enjoy the show!

In this episode, we discuss with Laurin her recently published research on inclusive vs exclusive dieting strategies and much more.

More from Laurin here:

www.laurinconlin.com

IG: @laurinconlin

LAURIN'S INSTAGRAM @laurinconlin

CONTEST PREP/ COACHING [email protected]

ROBIN'S CHANNEL: youtube.com/c/robingallant

ROBIN'S INSTAGRAM: @robingallantt

FACEBOOK https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT @jeffnippard

I hope you enjoy the episode!

In this episode, we host the most comprehensive discussion of training volume available anywhere with Mike Israetel, Eric Helms, Layne Norton and Greg Nuckols.

We answer the question of whether we should train with the maximum volume that we can recover from (maximum recoverable volume) or with the minimum volume needed to make progress (minimum effective dose). We also touch on many other topics including:

- guidelines for how much volume to do per week

- the difference between max recoverable and max adaptive volume

- the importance of rest periods in determining per-session volume

- the relationship of max recoverable volume to injury

- differences in volume prescriptions for strength vs hypertrophy

- how to track training volume

- why not all volumes are created equal

And a LOT MORE!!

You can find more from the panel here:

MIKE ISRAETEL www.renaissanceperiodization.com Facebook: https://www.facebook.com/michael.israetel

ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms

LAYNE NORTON www.biolayne.com Facebook: https://www.facebook.com/BioLayne

GREG NUCKOLS www.strengtheory.com Facebook: https://www.facebook.com/gregory.nuckols

CONTEST PREP/ COACHING from Jeff

[email protected]

Continue the discussion on ...

YOUTUBE

https://youtu.be/_3q3KnYtYIg

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT

@jeffnippard

We hope you enjoy the show!

In this episode, we host the most comprehensive Peak Week Roundtable available anywhere with contest prep coaches Cliff Wilson, Eric Helms and Jason Theobald.

We cover all facets of peak week including:

- how and when to manipulate water, sodium and potassium

- how and when to load carbs/fats

- how to deal with "spill over"

- how to adjust cardio and training during peak week

- how to set up the show day diet, including between prejudging and finals

- how to know when someone is "ready"

- psychological approaches to peak week

- finishing touches like tan, pump up and backstage advice

And a LOT MORE!!

You can find more from the panel here:

ERIC HELMS www.muscleandstrengthpyramids.com www.3dmusclejourney.com Facebook: https://www.facebook.com/ericrhelms

CLIFF WILSON www.teamwilsonbb.com IG: @cwteamwilson Facebook: https://www.facebook.com/cliff.wilson

JASON THEOBALD www.scoobyprep.com Facebook: https://www.facebook.com/jason.theobald.37

IG: @scoobyprep1

CONTEST PREP/ COACHING from Jeff

[email protected]

FOR CONTEST PREP/ COACHING from Robin [email protected]

BLOG www.strcng.com/blog

ROBIN'S CHANNEL: youtube.com/c/robingallant

Continue the discussion on ...

YOUTUBE

https://youtu.be/DLjq6Zn86w4

FACEBOOK

https://www.facebook.com/jeffnippard

TWITTER https://twitter.com/jeffnippard

INSTAGRAM @jeffnippard

SNAPCHAT

@jeffnippard

We hope you enjoy the show!

In this episode Kamal Patel, director at Examine.com discusses with Jeff:

-the best pump/ pre workout supplement

-sleep aids that actually work

-nootropics/ mood enhancing supplements

-ways to re-sensitize to the effects of caffeine

-are there any natural testosterone boosters that work?

-creatine: is timing important?

-effect of mindfulness meditation on health

-weird new supplements you haven't heard of

...and much more!

You can find more from Kamal here:

www.examine.com

You can find more from Jeff here:

Instagram: @jeffnippard

Facebook: https://www.facebook.com/jeffnippard

Youtube: https://www.youtube.com/jeffnippard

For coaching from Jeff or Robin, visit:

www.strcng.com/apply

Or email:

[email protected] or [email protected]

Hope you enjoy the show!