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“A meta-analysis of 42 trials found that interrupting sitting reduced post-meal glucose and insulin, while small trials found improved cardiorespiratory fitness after brief stair-climbing sessions and increased muscle-protein-synthesis signaling after walking or squat breaks.”
“Uh, and if they're third-party tested, it's the safest, most effective ergogenic aid out there right now. The, the safety profile is exceptional, especially at the dosages we're talking about. Like, when we talk about protein, we're talking hundreds of grams.”
“Sleep loss may also interfere with protein synthesis, driving skeletal muscle losses, a risk factor for obesity, type 2 diabetes, and frailty. Authors of a recent report measured the effects of sleep deprivation on muscle protein synthesis.”
Q&A
Dr. Rhonda Patrick discusses organic produce, fasting-mimicking diets, sleep, sauna, sunscreens, red light therapy, reverse osmosis water, and fiber.
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“Longer-term nutrient status offers another perspective: in a randomized trial of adults with overweight or obesity, 15 grams of psyllium daily for three months did not significantly alter serum micronutrient concentrations relative to control. That result is useful context for everyday fiber use, although the study did not directly compare vitamin timing within a protein shake.”
“Sulforaphane, which is high in broccoli sprouts, clears away brain amyloid plaques and tau tangles and ameliorated memory defects in mice engineered to get Alzheimer's disease. The sulforaphane also increased heat shock proteins in the brain.”
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“Small crossover studies in adults with type 2 diabetes or prediabetes found that eating vegetables and protein before carbohydrate reduced post-meal glucose exposure and lowered the glucose peak compared with eating carbohydrate first.”
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“The muscle is just by mass, so big and so hungry that the more muscle you have, the more you're going to have this big buffer, or what we're calling wiggle room, where you're going to clear, you're going to clear that glucose much, much faster.”
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“Dr. Bikman and Dr. Patrick also discuss protein and meal composition. In an acute crossover study of ten resistance-trained young men, whole eggs stimulated more post-exercise muscle protein synthesis than egg whites providing the same amount of protein.”
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“But it recognizes sulforaphane or other similar molecules as they enter cells in the cytoplasm of the cells. Then there's actually a chaperone protein that's in the cytoplasm. It's called Keap1.”
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