In this episode 50 protocols
▶ 3:45 Protein Intake Diet ▷ 13:28 DEXA Scan Tools ▷ 15:46 High-Quality Protein Per Meal Diet ▷ 21:40 Carbohydrate Intake for Sedentary People Diet ▷ 22:31 Carbohydrate Limit Per Meal Outside Exercise Diet ▷ 22:39 Earn Additional Carbohydrates Through Exercise Behaviors ▷ 26:32 Protein at First Meal Diet ▷ 27:33 Time-Restricted Eating Behaviors ▷ 34:37 Animal-Based Protein Sources Diet ▷ 40:19 Leucine Intake Diet ▷ 41:45 Resistance Training Behaviors ▷ 47:03 Essential Amino Acids Supplements ▷ 48:15 Creatine Monohydrate Supplements ▷ 1:01:24 Walking 30 Minutes Five Days Per Week Behaviors ▷ 1:23:31 Physical Activity Above 5,000 Steps/Day Behaviors ▷ 1:24:33 First and Last Meal Protein Emphasis Diet ▷ 1:28:44 Fiber Diet ▷ 1:29:03 Berries Diet ▷ 1:45:19 Full-Body Hypertrophy-Focused Resistance Training Behaviors ▷ 1:45:47 Sled Push Tools ▷ 1:46:33 Hack Squat Tools ▷ 1:47:14 Machine-Based Resistance Training for Unskilled Lifters Behaviors ▷ 1:50:04 Avoid Box Jumps for Beginners Behaviors ▷ 1:51:00 Hypertrophy Training Parameters Behaviors ▷ 1:52:32 Leg Extension Tools ▷ 1:52:58 Leg Curl Tools ▷ 1:52:58 Leg Press Tools ▷ 1:52:59 Lat Pulldown Tools ▷ 1:53:03 Supported Row Tools ▷ 1:56:20 150 Minutes of Moderate-to-Vigorous Activity Per Week Behaviors ▷ 2:05:18 Protein After Resistance Training Diet ▷ 2:07:06 Walking Throughout the Day Behaviors ▷ 2:08:01 High-Intensity Interval Training Behaviors ▷ 2:08:30 Improve Skeletal Muscle Mass to Support VO2 Max Behaviors ▷ 2:10:13 Cystatin C Test Tools ▷ 2:12:04 Urolithin A Supplements ▷ 2:14:59 Whey Protein Concentrate Supplements ▷ 2:16:29 Fish Oil Supplements ▷ 2:17:01 Omega Quant / Omega Index Testing Tools ▷ 2:18:13 Collagen in Coffee Diet ▷ 2:18:19 L-Theanine Supplements ▷ 2:19:17 Collagen Supplements ▷ 2:25:46 Casein / Milk Protein at Night Diet ▷ 2:26:11 High-Fat Dairy Diet ▷ 2:29:55 Magnesium Supplements ▷ 2:30:22 Whole-Foods Diet for Zinc Diet ▷ 2:30:27 Avoid Routine Zinc Without Copper Supplements ▷ 2:31:11 Avoid Frequent Ibuprofen / NSAID Use Around Muscle Goals Behaviors ▷ 2:36:34 Use GLP-1 Agonists With Nutrition and Resistance Training Behaviors ▷ 2:44:50 Resistance Bands Tools