Here's what almost no one tells you when you start a GLP-1 medication, or any fast weight-loss journey: a real share of the weight you lose is not fat. It is muscle, and losing too much of it can quietly undo much of what you were hoping to gain.

In this solo episode, Anita Broellochs breaks down exactly why it happens, why it matters more than most people realize, and what to actually do about it. You will learn:

• The real reasons muscle comes off during weight loss, stacked together
• The surprising "your lighter body thinks it needs less muscle" effect
• Why muscle loss threatens your strength, your metabolism, and the dreaded regain trap
• The two simple levers, protein and resistance training, that protect your muscle while you lose the fat
• Why you should track your strength, not just the scale

This podcast is for education only, not medical advice. Medication decisions are always between you and your doctor.

Grab the free GLP-1 Muscle Protection Checklist and more at the Myospan Education Hub: https://myospan.co

Ready to protect your muscle with a step-by-step program? Join the Muscle Longevity Method and use code PODCAST for 10% off: https://myospan.co/method

What if founder health were treated as part of an investment strategy?

Ian White is an angel investor and personal trainer with an unusual approach to supporting the founders he invests in: he offers them complimentary personal training twice a week.

His thesis is simple: healthy founders can build healthier, more resilient companies.

In this episode of the Muscle Longevity Podcast, Ian and Anita Broellochs explore what it could look like to make founder health a bigger part of venture capital and startup culture. They talk about why he sees health as a form of risk management, what he has learned from training founders, and why the startup world may need to rethink its relationship with burnout.

They also discuss:

• Why Ian started training the founders he invests in
• Founder health as a potential investment and risk-management strategy
• Strength training and exercise for busy founders
• Why strength becomes increasingly important as we age
• Wearables, health tracking, and when too much data can become counterproductive
• Physical activity, coordination, and cognitive health
• Using data and AI to personalize training around work demands
• Ian’s vision for performance labs designed for founders and executives
• The habits Ian personally prioritizes for his health and longevity

Could investing in the health of founders ultimately be another way of investing in the health of their companies?

Links & Resources:

Connect with Ian White on LinkedIn:
https://www.linkedin.com/in/ian-white-456968344/

Mentioned in this episode:
Dr. Christin Glorioso — How Much Muscle Do You Need to Live Longer and Stay Cognitively Sharp?
https://drglorioso.substack.com/p/how-much-muscle-do-you-need-to-live

Disclaimer: This podcast is for educational and informational purposes only and is not medical advice. Please consult a qualified healthcare professional regarding your individual health and exercise needs.

Creatine is one of the most researched supplements in the world, yet it's still surrounded by myths. Is it only for bodybuilders? Does it cause hair loss? Is it safe? And can it actually help us stay stronger as we age?

In this episode, I sit down with Dr. Scott Forbes, Professor in the Department of Physical Education Studies at Brandon University, to separate the evidence from the hype.

We discuss what creatine does in the body, why it works best alongside resistance training, and what the research shows for muscle, bone, and brain health. We also cover creatine during healthy aging, common misconceptions, practical dosing, timing, creatine monohydrate, whether vegetarians and vegans may benefit differently, and the emerging research around GLP-1 medications and weight loss.

Whether you're already taking creatine or simply wondering if it's worth considering, this episode provides an evidence-based overview of what we know today—and where more research is still needed.

In this episode, we cover:

• What creatine is and how it works
• Creatine for muscle, bone, and brain health
• The role of creatine in healthy aging
• Resistance training and why it matters most
• Hair loss, kidney health, and other common myths
• Creatine monohydrate, dosing, timing, and loading
• Vegetarians, vegans, women, and older adults
• Creatine and GLP-1 medications
• Where the science is headed next

Muscle health has become one of the biggest topics in longevity, but what does the science actually tell us about staying strong, mobile, and independent as we age?

In this episode of the Muscle Longevity Podcast, I sit down with Dr. Michael Fredericson, Professor and Director of PM&R Sports Medicine at Stanford University, Founder of the Stanford Lifestyle Medicine Program, and Co-Director of the Stanford Center on Longevity.

Drawing on decades of experience caring for everyone from Olympic athletes to older adults, Michael explains why muscle is much more than a tissue that helps us move. We discuss how skeletal muscle functions as an endocrine organ, why muscle and bone health are deeply connected, and what role exercise, nutrition, recovery, and lifestyle medicine play in extending both healthspan and lifespan.

We also explore the importance of protein as we age, why balance and mobility deserve more attention, how early life habits influence long-term health, and what his research has taught us about preventing bone stress injuries and preserving physical resilience.

Whether you're in your 30s looking to invest in your future health or simply want to stay active and independent for as long as possible, this conversation is packed with practical, evidence-based insights.

In this episode, you'll learn:

• Why muscle health is fundamental to healthy aging and longevity
• How muscles communicate with the rest of the body through myokines
• The connection between muscle, bone, and long-term resilience
• How much protein adults should aim for as they age
• Why balance, mobility, and recovery are often overlooked
• The role of lifestyle medicine in preventing chronic disease
• What elite athletes can teach us about healthy aging
• Simple habits you can start today to support lifelong strength and independence

Links:

• Teen Lifestyle Medicine: https://www.teenlifestylemedicine.com/

What does longevity actually mean?

In this special episode recorded live at Vitalist Bay, Anita Broellochs sits down with entrepreneur, investor, and Vitalism Foundation founder Adam Gries to explore the ideas shaping the future of the longevity movement.

Adam shares his journey from building and selling technology companies to becoming deeply involved in longevity, and explains why he believes we need a new framework, Vitalism, to think about human flourishing, healthspan, and the future of human potential.

Together, they discuss why muscle health has become such an important part of the longevity conversation, whether we're focusing too much on testing and biomarkers, how technology and AI may change the way we manage our health, and what it will take to educate the next generation about healthy aging.

Adam also shares his personal longevity stack, including the metrics he tracks, the supplements he takes, and the habits he prioritizes to support long term health.

In this episode, you'll learn:

• What Vitalism means and why Adam believes it matters

• The different ways people define longevity

• Why muscle health is becoming central to healthy aging

• The role of testing, biomarkers, and data driven health decisions

• How AI could transform personalized health guidance

• The challenges of educating future generations about longevity

• Adam's personal approach to exercise, nutrition, supplements, and health monitoring

This episode was recorded live at Vitalist Bay, hosted by the Vitalism Foundation.

Links:

- Adam's X Profile: https://x.com/adamgries

- Vitalist Foundation: https://vitalismfoundation.org/

- Byan Johnson: https://www.bryanjohnson.com/

Disclaimer: This podcast is intended for educational and informational purposes only and should not be considered medical advice.

Most people don't think about their bones until something goes wrong.

But bone health is something we should be thinking about throughout our entire lives.

In this episode of The Muscle Longevity Podcast, Anita sits down with Dr. Lora Giangregorio, Professor at the University of Waterloo and Director of the Bone Health and Exercise Science (BonES) Lab, to explore the science of bone health, healthy aging, and the connection between muscle and bone.

They discuss:

• Why bone health is a lifelong process
• The muscle-bone connection and why it matters
• How bones respond to exercise and mechanical loading
• The importance of peak bone mass
• Common misconceptions about osteoporosis
• The role of strength training for bone health
• Nutrition, protein, calcium, vitamin D, and other key nutrients
• How to think about bone health in younger and older adults
• Whether most people need a DEXA scan
• Practical strategies to stay strong, mobile, and independent as you age

Whether you're in your 20s, 40s, or 70s, this conversation offers practical insights to help you build a stronger foundation for lifelong health.

Disclaimer: The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. Please consult your physician or other qualified healthcare provider regarding any medical condition, treatment, exercise program, or dietary change.

When you walk through a grocery store or scroll through supplements online, you’ll see claims like “supports muscle,” “boosts energy,” or “promotes longevity.”

But what do those claims actually mean? And what are companies really allowed to say?

In this episode, Anita sits down with Amaru Sanchez, health care and life sciences counsel at Akin, to unpack the hidden world of regulation behind food, supplements, and emerging nutrition products.

Together, they break down:

• The difference between structure/function claims, health claims, and nutrient claims
• How the FDA and FTC regulate what companies can and cannot say
• Where the line is between a food, supplement, and drug

• What level of scientific evidence is actually required
• Why terms like “longevity” can be risky if used incorrectly
• The biggest mistakes startups make when marketing their products
• How consumers can spot red flags and think more critically about claims

This episode is a must-listen for founders, marketers, and anyone trying to make sense of the overwhelming world of nutrition and health products.

Disclaimer: This conversation is for informational purposes only and does not constitute legal advice.

Amru on LinkedIn: https://www.linkedin.com/in/amaru-j-sanchez-jd-mph-38282410/

Akin Gump Website: http://www.akingump.com

In this episode, Anita sits down with culinary innovator Phil Saneski to explore protein, flavor, and the future of food through a chef’s perspective.

Drawing on experience from Michelin star kitchens, product development, food service, and sustainable food innovation, Phil shares how he thinks about creating meals that are both delicious and better for our bodies. The conversation explores how to add protein to everyday foods without making them feel overly functional, why taste still has to come first, and where chefs can help shape the future of healthier eating.

Anita and Phil also discuss plant-forward protein options, customizable restaurant meals, hospital food, healthier desserts, and the growing opportunity to design meals that support healthspan and muscle health while still tasting great.

This episode is for anyone interested in protein, longevity, culinary innovation, and the future of food.

Phil's High-Protein Waffles:

I have been making variations of this waffle recipe for the last 12 years or so. It is a great way to start my day off with a quick, high-protein, high-fiber breakfast that I can take out the door, and also reminds me of a crème fraiche waffle I used to prep when I worked in a Michelin-star kitchen. Often times I add nut butter and sometimes a seasonal jam (if I am feeling in a sweeter mood) to the middle of the waffle, fold it, and eat it like a taco on-the-go. The batter may seem really hydrated at first because there is so much Greek yogurt, but that is what keeps it moist and prevents a dry breakfast (which, in that case, add more nut butter). This recipe works for pancakes as well, though I prefer the crispiness of a golden brown waffle. Prepping the batter the night before lets the chia seeds fully soak and chills the batter more even more crispiness. If you know you are going to have an extra busy week, you can make a bunch of waffles, freeze them, then toast in the morning for maximum crispiness. Enjoy this chef-driven, health, functional breakfast recipe!

Yield: 4-5 waffles or pancakes (depending on size)

Ingredients

• 8 ounces, brown rice flour (2 cups)
• 8 grams, collagen protein powder (1 tablespoon)
• 12 grams, chia seeds (1 tablespoon)
• 2 grams, salt (1/2 teaspoon)
• 3 grams, baking powder (1/2 teaspoon)
• 4 ounces, olive oil (1/2 cup)
• 2 ounces, honey (1/4 cup)
• 30 ounces, Greek yogurt (3 cups)
• 4 large egg whites (5 ounces)
• Olive oil spray for greasing waffle iron or pan
• If desired, any nut butter or jams that can be added

Process

1)     Combine all dry ingredients into a bowl (brown rice flour, collagen, chia seeds, salt, & baking powder).

2)     Make a well in your bowl of dry ingredients, then add all wet ingredients (olive oil, honey, Greek yogurt, & egg whites)

3)     Whisk until combined. Chill batter overnight.

4)     The following morning, preheat waffle iron or pan until hot, then spray a light layer of olive oil.

5)     Cook waffle or pancake until golden brown.

6)     If desired, add any nut butter or jam to the waffle & pancake.

7)     Batter is good to use for up to 5 days.

In this episode of the Muscle Longevity Podcast, I sit down with Dr. William J. Evans, one of the first researchers to describe sarcopenia, the age related loss of muscle mass.

For decades, muscle was treated primarily as a fitness topic. Dr. Evans helped shift the field toward understanding muscle as a major determinant of mobility, fracture risk, disability, and long term independence.

We discuss:

• What sarcopenia really means clinically• Why muscle loss is not an inevitable part of aging• The limitations of traditional lean mass measurements• A new method to directly measure muscle mass using a simple creatine tracer• Why muscle mass may be one of the strongest predictors of late life outcomes• What happens to muscle during weight loss and GLP- 1 use• Practical strategies to preserve muscle through resistance training and high quality protein

If muscle is the biological reserve that protects independence, then measuring and protecting it may be one of the most important things we can do for healthy aging.

Many people respond to aging by eating healthier and increasing protein intake, yet strength and recovery still decline. Why?

In this solo “Explained” episode, Anita breaks down a key concept in muscle biology called anabolic resistance. Muscle is not maintained simply because amino acids are present. It is maintained when the body receives a signal to repair and rebuild tissue.

You will learn why muscle cells require an activation signal, why that signal weakens with age, and why adding more protein alone often fails to stop muscle loss.

Understanding this difference between material and signaling changes how we think about aging, resilience, and long term health.