Dr. Michael Ormsbee, a nutrition and integrative physiology professor at Florida State University, shares his expertise in exercise physiology and supplementation. He discusses the effects of pre-sleep nutrition on fat metabolism and muscle growth, debunking myths about late-night eating. The importance of resistance training for weight management is emphasized, alongside insights into protein intake and lesser-known supplements like betaine and butyrate. Listeners will learn how to tailor nutrition for enhanced athletic performance and recovery.

In this conversation with Dr. Allison Brager, an active-duty Army neuroscientist, listeners dive deep into the science of sleep resilience in extreme conditions like Antarctica and space. They explore how circadian rhythms affect performance, especially in sports, and the critical differences in sleep between men and women. Dr. Brager shares practical strategies for improving sleep through nutrition, light exposure, and even naps, emphasizing the importance of understanding individual chronotypes for better performance and well-being.

This discussion delves into the vital role of strength training for kids, particularly in combatting childhood obesity and promoting mental health. The host debunks common myths about resistance training, emphasizing its numerous benefits. Key concepts like the three I’s—investigate, interpret, and intervene—for enhancing movement abilities are introduced. The risks of early sports specialization and the importance of enjoyable physical activity are highlighted, along with practical tips for fostering lifelong fitness and healthy habits in children.

Dr. Herman Pontzer, a Duke University professor specializing in evolutionary anthropology and human bioenergetics, unpacks the mysteries of energy expenditure. He shares fascinating insights from his research on hunter-gatherer societies, revealing surprising similarities in calorie burn compared to sedentary lifestyles. Pontzer challenges misconceptions about the roles of exercise and diet in weight management, emphasizes the complexity of metabolic processes, and discusses how pregnancy impacts energy needs, reshaping our understanding of health and metabolism.

Join Jordan Sullivan, a registered sports dietitian and founder of The Fight Dietitian, as he dissects performance nutrition for athletes. He shares insights on optimizing diet for peak physical performance, emphasizing the balance of macronutrients and hydration. The conversation includes practical strategies for elite and non-elite athletes, effective weight management techniques, and the importance of personalized meal planning. Discover how to fuel endurance and combat athletes while addressing the risks of aggressive weight cutting.

Bone health is crucial for everyone, not just the elderly. The podcast dives into common conditions like osteoporosis, highlighting their silent but dangerous nature. It discusses the surprising rise in bone issues among younger populations and essential lifestyle interventions like nutrition and high-intensity training. Testing methods, including DEXA scans, are examined to monitor bone health effectively. Additionally, emerging treatments such as stem cells and light therapy show promise for enhancing bone healing and overall wellness.

Join Dr. Bret Contreras, a leading expert in glute training and PhD in sports science, as he shares his insights into building bigger glutes and legs. He delves into the anatomy of glutes and explains effective exercises like the hip thrust. The discussion highlights training differences between men and women, particularly focusing on glute development. Contreras emphasizes the importance of recovery and how evolving scientific research can shape training methods. Discover practical strategies that even casual gym-goers can apply for effective muscle growth.

Dr. Tommy Wood, a UK-trained M.D. and expert in brain health, shares insights on enhancing cognitive function through both mental and physical challenges. He emphasizes the crucial impact of nutrition, sleep, and exercise on overall brain health. The discussion includes the benefits of supplements like creatine and caffeine for mental performance, along with behavioral strategies to combat brain fog and prevent cognitive decline. Listeners gain practical tips for improving brain health at any age through lifestyle choices and tailored approaches.

Discover evidence-based methods to boost metabolism and promote sustainable fat loss. Learn about the components of total daily energy expenditure (TDEE) and how factors like age and body composition influence metabolic rates. Explore the roles of Non-Exercise Activity Thermogenesis (NEAT) and protein intake in enhancing calorie burn. Dive into practical strategies involving sleep, spicy foods, and high-quality supplements aimed at improving overall metabolic health and well-being.

Discover how nutrition plays a vital role in brain health and recovery from injuries like TBIs. Learn about the surprising prevalence of brain injuries outside of sports. Explore how specific nutrients, including creatine, omega-3s, and vitamins, can enhance cognitive function and aid recovery. Hear insights from research on the powerful benefits of BCAAs, magnesium, and blueberries. Plus, find out optimal dosages and dietary sources to support your brain over time.