ENCORE: Redefining Movement for Injury-Free Athletics, Part 2

Carbs vs Protein During Exercise: Hormones, Cortisol, and Insulin. Registered dietitian nutritionist Leyla Muedin discusses an emailed study request about a 2013 Iranian paper comparing carbohydrate vs protein drinks consumed during resistance exercise in 20 fasted young men. The study found cortisol rose much more in the protein group while insulin rose more in the carbohydrate group, with no significant differences in growth hormone, testosterone, or IGF-1, and it concluded carbohydrates created a “better hormonal environment.” Leyla challenges this interpretation, arguing cortisol’s rise is a normal and useful exercise stress response for muscle breakdown and subsequent repair, while carbohydrate-driven insulin spikes can blunt cortisol and promote fat storage; she also notes methodological limits (drinking during exercise, unclear drink ingredients, low protein dose, and unmeasured amino acids/protein turnover). She recommends exercising fasted, avoiding sweet/starchy intake during and immediately after exercise, hydrating, then eating a protein-focused meal 45–60 minutes post-workout.

Pope Leo's cancer diagnosis and treatmentHelpful nutrition for cancerMy LDL cholesterol is higher now, but my calcium score is "0".  Should I be concerned?

My husband's homocysteine went up to 15, and he already takes Methyl Action.  What else can he take to lower it?I had candida in the past.  Is it okay for me to take a supplement that contains baker's yeast?Is there anything I can do to alleviate spinal stenosis?What kind of creatine supplement should I take, and how much to regain muscle strength?

Henry Abbott, former ESPN journalist, basketball expert, and author of the highly anticipated book "Ballistic: The New Science of Injury-Free Athletic Performance," details how advanced biomechanical analysis can help prevent athletic injuries. Abbott explains the significance of movement patterns, particularly how techniques used by elite athletes at the Peak Performance Project (P3) in Santa Barbara can be applied to everyday people. The conversation covers various topics, including plyometrics, the importance of hip stability and mobility, and the potential for new technologies like AI and computer vision to bring these advanced assessments and training techniques to a wider audience. The episode is rich in practical advice for maintaining physical health and mobility through a lifelong commitment to better movement practices.

Dr. Hoffman continues his conversation with Henry Abbott, former ESPN journalist, basketball expert, and author of "Ballistic: The New Science of Injury-Free Athletic Performance."

Jonathan Emord on ANH Legal Strategy, FDA Overreach, and the Fight for Health Freedom: Dr. Ronald Hoffman interviews constitutional attorney Jonathan Emord, newly appointed general counsel for the Alliance for Natural Health (ANH), about advancing health freedom and access to truthful information on natural products. Emord recounts his landmark 1999 Pearson v. Shalala victory establishing First Amendment protections for qualified supplement health claims and describes FDA resistance and broader administrative-state dynamics, including Chevron deference and its reversal in Loper Bright v. Raimondo. He argues FDA regulation is economically protectionist, suppressing nutrient-disease information while favoring patented drugs, and cites COVID-era censorship and agency capture via the revolving door. Emord outlines ANH initiatives, including petitions and potential litigation to expand lawful structure/function claims and address restrictions involving peptides, homeopathy, CBD, and natural thyroid, urging listeners to support ANH at anh-usa.org.

Dr. Hoffman continues his conversation with constitutional attorney Jonathan Emord, newly appointed general counsel for the Alliance for Natural Health (ANH).

The Pope’s lung cancer diagnosis offers a window on advances in cancer detection, treatment; The supplements I recommend the Pope take to prevent recurrence; Novel injection therapy melts fat cells; Is cholesterol the be-all/end-all for heart risk assessment? Is the new mRNA flu vaccine worth taking? 

Humans are hardwired for generosity—but brain rewards are greater for voluntary philanthropy than paying our tax bills; Apple cider vinegar—are benefits real? Loneliness may steal 6 years of good health—but is it inevitable for introverts? Neanderthals may have used birch “glue” for wound healing; The many possible causes of hip pain; Popular pain remedy may yield scant benefits, hike risk of adverse side effects; Solutions for travelers’ constipation.

Post-Workout Nutrition, Antioxidants, and Insomnia’s Health Risks: Leyla Muedin, a registered dietitian in New York City, answers listener questions about post-exercise nutrition, advising against sweet or high-carb foods immediately after workouts because they raise blood sugar and insulin, shift the body back to fat storage mode, and can blunt human growth hormone needed for muscle and bone repair; she suggests protein and fat after morning exercise and saving carbohydrates for later, ideally 3–4 hours post-workout or at dinner. She also addresses concerns about oxidation after exercise, recommending antioxidant nutrients (vitamin C, mixed tocopherols/tocotrienols, vitamin D) and vegetables like spinach, onions, and mushrooms, noting inflammation and microtears are part of training adaptation. Finally, she discusses research linking insomnia to higher stroke risk and hospitalization, and reviews possible causes and sleep hygiene, plus options like melatonin, L-theanine, magnesium, and herbal ingredients.