Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial. Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management. Read the episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Dr. Michael Ormsbee 00:01:42 Hockey, Triathlons; Nutrition 00:07:36 Sponsors: LMNT & Eight Sleep 00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed 00:16:51 Sleep, Microdialysis, Fat Metabolism 00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake 00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss 00:37:35 Sponsor: Momentous 00:39:13 Tool: Protein Requirements, Weight Management 00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise 00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis 00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin 00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss 01:06:00 Sponsor: AG1 01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition 01:18:47 Research, Variables; Resistant Starches 01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C 01:37:39 Collagen Supplementation, Exercise; Collagen Dose 01:44:19 What is Collagen?, Digestion 01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose 01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions 01:59:25 TeaCrine, Caffeine, Performance 02:04:23 Creatine, Vascular Health 02:06:45 Postbiotics, Gut Health, Butyrate, Sleep 02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements 02:15:18 Upcoming Studies; Travel, Sleep & Performance 02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation 02:26:09 Courses, Testing Facilities 02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations. We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being. Read the episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Allison Brager 00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits 00:10:50 Sponsors: AG1 & Eight Sleep 00:13:38 Chronotype, Genetics, Military, Academia 00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep 00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset 00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep 00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors: LMNT & Parker University 00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes 00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits 00:58:50 Poor Sleep, Sleep Banking, Weekends 01:01:42 Sleep in Extreme Environments, Outer Space 01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep 01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency 01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep 01:21:30 Sponsor: Momentous 01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors 01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin? 01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators 01:37:02 Jet Lag, Supplements, Melatonin 01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier? 01:49:18 Youngstown, Ohio & Sports 01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity. I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Kids & Strength Training 00:03:26 Sponsors: Eight Sleep & LMNT 00:06:10 Misconceptions, History, Kids & Resistance Training 00:10:15 “Zombie” Myths about Kids & Exercise 00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination 00:18:47 Movement vs Language Development Analogy 00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues 00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids 00:36:53 Sponsor: AG1 00:38:18 Investigate: YFIT Test, FitBack Test 00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready? 00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety 00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model 01:00:40 Sponsor: Momentous 01:02:21 LTAD Program Example, Strength Training 01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion 01:12:28 Basic Movement Skill Development Targets 01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development 01:22:16 Plyometrics & Kids 01:23:26 10 Rules of Lifting Weights for Kids 01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization 01:33:18 Early Specialization & Problems 01:36:35 Encouraging Physical Activity in Kids 01:41:47 Additional Resources, Books, Courses & Organizations 01:44:49 Summary & Key Takeaways 01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

My guest is Dr. Herman Pontzer, Ph.D., a professor of evolutionary anthropology and global health at Duke University, known for his research on human bioenergetics, particularly energy expenditure and the exercise paradox. We discuss his work comparing highly active hunter-gatherer groups to more sedentary cultures, exploring their total energy expenditure and the surprising similarities. We examine the impact of factors such as age, sex, exercise, and pregnancy on daily energy expenditure. We also break down whether diet or exercise plays a greater role in weight management and weight loss. Additionally, we explore how genetics and the environment interact to shape human physiology, highlighting how population-level findings often overlook individual variation and emphasizing the need for medical and diagnostic practices to account for this diversity. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform David Protein: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Renaissance Periodization: https://rpstrength.com/perform Eight Sleep: https://www.eightsleep.com/perform Timestamps 00:00:00 Dr. Herman Pontzer 00:01:18 Energy Expenditure & Metabolism 00:03:59 Hunter-Gatherers, Energy Expenditure vs Sedentary Cultures 00:07:19 What is Energy Expenditure?; Maintaining Energy Budget 00:13:42 Sponsors: David Protein & LMNT 00:16:23 Weight Gain; Calories In, Calories Out 00:22:18 Exercise & Calories Burned, Energy Expenditure Changes? 00:29:56 Movement Efficiency, Exercise & Metabolism Research 00:37:55 Metabolic Recalibration & Exercise Threshold 00:43:33 Hunter-Gatherer Groups, Energy Expenditure, Fertility 00:47:23 Sponsors: AG1 & Renaissance Periodization 00:49:53 Pregnancy & Energy; Overtraining, Relative Energy Deficiency Syndrome (REDs) 00:57:37 Metabolism “Slowing Down”, Age or Sex Differences? 01:04:22 Metabolism & Age, Puberty, Older Adults 01:11:51 Body Composition, Individual Food Intake 01:16:49 Sponsor: Eight Sleep 01:18:12 Anthropology, Natural Fallacy, Diversity & Adaptations, Physical Activity 01:27:59 Population, Individual Variation, Diversity, Race 01:34:33 Kidney, eGFR Calculation; Clinical Equations & Race 01:40:51 Genetics, Diversity, Populations; Genetic Testing 01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity 01:51:20 Height & Weight, Genetics & Environment Interplay 01:56:31 Science Literacy & Research; Diabetes, Heart Disease & Race 02:02:33 Diversity, Physiology & Medicine, EMT 02:07:08 Upcoming Projects, Metabolic Ceilings 02:09:39 Metabolism, Diet & Exercise, Individual Approach 02:14:57 Crash Metabolism?, Herman’s Links 02:17:30 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, my guest is Jordan Sullivan, APD, a registered sports dietitian and the founder of The Fight Dietitian (TFD), whose clients include UFC world champions, Olympians, and ultra-endurance athletes. We discuss performance nutrition, focusing on how to strategically use diet and nutrition to optimize an athlete’s physical performance, recovery, and overall health while aligning with their training intensity and volume. We take a holistic view of nutrition, considering individualized goals, lifestyle factors, training schedules, and meal frequency. We also cover core nutrition principles for non-elite athletes, including calorie estimates, macronutrient thresholds, and how to estimate calorie deficits for sustainable weight loss. Additionally, we explore different fuel sources used during exercise and how they shape an effective nutrition strategy for training and competition. Finally, we discuss pre-competition nutrition for endurance athletes, hydration, electrolytes, and extreme weight cutting. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Eight Sleep: https://eightsleep.com/perform Timestamps 00:00:00 Jordan Sullivan 00:01:31 Pre-Competition Nutrition, Hyrox, UFC 00:07:55 Sponsors: Momentous & LMNT 00:10:54 Performance Nutrition & Goals 00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation 00:20:36 UFC Fighters, Compliance & Performance 00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal 00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber 00:37:32 Food Quality, Tool: Whole Foods, Supplements 00:40:54 Sponsors: Parker University & Eight Sleep 00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit 00:51:44 Weight Loss, Sustainable Goals 00:57:47 Calorie Deficit, Performance & Injury; Blood Work 01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting? 01:07:58 Sponsor: AG1 01:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max 01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition 01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy 01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut 01:43:25 Competition vs Training Nutrition 01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition 01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration 02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium 02:09:28 Ultra-Endurance Event & Nutrition Plan 02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss 02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue 02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber 02:39:18 Weight Cutting, Fluid Load, Sodium 02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke 02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts 02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization 02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors. In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss. I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Momentous: https://livemomentous.com/perform Renaissance Periodization: https://rpstrength.com/perform Timestamps 00:00:00 Bone Health 00:02:43 Sponsors: LMNT & David Protein 00:05:24 Osteoporosis, Osteopenia, Poor Bone Health 00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test 00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD) 00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts 00:21:05 Lifestyle Factors & Bone Metabolism 00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement 00:29:52 Sponsor: AG1 00:31:33 Non-Modifiable Variables: Genetics, Menopause, Age? 00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition 00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes 00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT 00:54:02 Interpret: DEXA Scan, T-Score, Z-Score 01:01:39 Sponsors: Momentous & Renaissance Periodization 01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates 01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens 01:12:50 Adults & Exercise, Progression, Load Changes 01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density 01:22:23 Tool: Bone Health Exercise Guidelines 01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen 01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP) 01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota 01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing 01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust. We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design. Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://www.livemomentous.com/perform Parker University: https://parkerseminars.com David Protein: https://davidprotein.com/perform Timestamps 00:00:00 Bret Contreras 00:02:10 Women vs Men Training Goals, Glutes 00:11:51 Glute Development & Women, Training Goals 00:18:51 Sponsor: Momentous 00:20:30 Booty by Bret, Glutes 00:28:10 Hip Thrust Exercise Development, Skorcher 00:38:22 Hip Thrust Popularization, Bench Press Evolution 00:47:03 Sponsor: Parker University 00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength 00:57:19 Glute Anatomy 01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds 01:13:08 Tool: 4 Exercise Categories & Variation; Recovery 01:20:51 Sponsor: AG1 01:22:32 Rotating Focus, Periodization, StrongLifting Program 01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor 01:40:31 Tool: Rule of Thirds 01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort 01:51:52 Sponsor: David Protein 01:53:18 Common Training Mistakes 01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length 02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise 02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles 02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings 02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion 02:55:18 Pivoting with New Research, Changing Training Program 03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back 03:09:55 Personalized Goals & Rule of Thirds, Modifications 03:15:12 Training Glutes Without Legs 03:21:08 Recap, Bret’s Projects & Links 03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health. Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity. We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Renaissance Periodization: https://rpstrength.com/perform Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Tommy Wood 00:02:31 Cognitive Performance & Brain Health, Structure & Function 00:08:12 Brain Function & Stimulus, Brain Volume 00:12:13 Improve Cognitive Function, Skill Development 00:15:22 Sponsor: AG1 00:17:03 Skills, Near- vs Far-Transfer 00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status 00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty 00:35:00 Task-Switching, Kids vs Adults 00:41:20 Sponsor: LMNT 00:42:42 Brain Training?, Virtual Reality 00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC 00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep 01:00:55 Brain Fog, Subjective Cognitive Decline 01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog 01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration 01:13:33 Sponsor: Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision Training 01:21:54 Vitamin A, Antioxidants, Supplement Use 01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins 01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics 01:39:50 Creatine & Short-Term Energy, Lactate 01:45:45 Sponsor: Momentous 01:47:12 What is a Concussion?, Egg Analogy 01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones 01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria 02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology 02:08:58 Calcium Supplementation?, Vitamin D, Magnesium 02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors 02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job 02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training 02:35:50 Tool: Designing Exercise Protocol for Brain Health 02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism 02:44:49 White Matter, Exercise, Energetic Processes 02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging 02:55:40 Recap; Tommy’s Projects & Links 03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term. I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels. The full show notes for this episode are available at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/huberman LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Timestamps 00:00:00 Boost Your Metabolism 00:04:08 Fat Loss, Long-Term Metabolic Health 00:08:27 Speed Up Metabolism?, Driving Analogy 00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE) 00:14:37 4 Components of TDEE 00:19:07 Sponsor: Momentous  00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT) 00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins 00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR) 00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation 00:42:29 Sponsors: LMNT, Parker University 00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors 00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table 00:54:17 Intervene: TDEE Acute vs Chronic Factors 00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC 01:06:09 NEAT, Standing & Treadmill Desks, Walks 01:09:20 TEF, Calories, Tool: Increase Protein Proportion 01:13:48 Sponsor: AG1 01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature 01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants 01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps 01:35:49 Does Age Impact Metabolism?, Muscle Mass 01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT 01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction 01:49:29 RMR: Fish Oil; Muscle Mass 01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More 01:57:53 Losing Weight & Effect on TDEE, Plateaus 02:00:35 Summary, Tool: Combining Approaches 02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.  Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.  Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform  Continuum: https://continuum.club/perform  Momentous: https://livemomentous.com/perform Maui Nui Venison: https://mauinuivenison.com/perform  David Protein: https://davidprotein.com/perform  Timestamps 00:00:00 Brain Health & Injury 00:03:58 Sponsors: LMNT & Continuum 00:07:08 Nutrition & Supplements for Brain Injury  00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion 00:16:01 Brain Injury Pathophysiology 00:21:08 Burst Capillaries, Initial TBI Response 00:28:55 Delayed TBI Response, Neuroinflammation 00:33:11 Sponsors: Momentous & Maui Nui 00:35:44 Creatine Monohydrate; Second Impact Syndrome 00:40:44 Strength of Evidence Scale, Creatine 00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources 00:52:14 Sponsors: AG1 & David Protein 00:54:57 Fish Oil, DHA, EPA 00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index 01:03:38 Vitamin B2 (Riboflavin), Vitamin B 01:07:49 Riboflavin Dosages, Timing; Food Sources 01:10:17 Choline 01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage 01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep 01:23:56 BCAAs Dosage, Whole Food Sources 01:26:54 Magnesium 01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources 01:32:01 Blueberry Anthocyanins 01:34:20 Anthocyanins Dosage; Food Sources 01:36:09 Caffeine & Brain Injury Recovery 01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements 01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures