In this episode 14 protocols
▶ 0:16 Blue-Green Blocking Glasses Tools “I'm also wearing my Roca red lens glasses, which block both blue light and green light, both of which are so-called shortwave length light. That's because we are recording this AMA at night, and the lights in here are very bright, and bright lights at night will quash your melatonin.” ▷ 0:45 Dim Lights at Night Behaviors “And I always make the general recommendation that whether or not you decide to wear blue-green blockers or blue blockers or simply no blockers, that you dim your lights at night. It will greatly facilitate your transition to sleep and the quality of your sleep.” ▷ 5:41 Resistance Training Behaviors “And by the way, you should be doing resistance training and cardiovascular training, but independent of exercise, dietary protein, in particular dietary proteins that contain high amounts of leucine, or I should say relatively high amounts of leucine, like whey protein, will help induce so-called muscle protein synthesis.” ▷ 5:41 Cardiovascular Training Behaviors “And by the way, you should be doing resistance training and cardiovascular training, but independent of exercise, dietary protein, in particular dietary proteins that contain high amounts of leucine, or I should say relatively high amounts of leucine, like whey protein, will help induce so-called muscle protein synthesis.” ▷ 6:30 Whey Protein Supplements “So through that lens, I can confidently answer the question by saying that a quality whey protein would be a better choice for a protein as compared to bone broth or a collagen protein, which have relatively low amounts of leucine.” ▷ 8:06 Collagen Protein Supplements “And one would say that the amino acids that are contained in bone broth and collagen protein actually have been shown to support skin elasticity and appearance when ingested at levels of 15 grams per day over a period of about two weeks or more.” ▷ 10:08 Protein Intake Target Diet “I am of the belief that most people who are seeking muscle protein synthesis, recovery from exercise and general health would do well to ingest approximately, I'm not super neurotic about these things, approximately one gram of quality protein per pound of lean body weight or desired body weight.” ▷ 10:53 Whole-Food Protein Sources Diet “I would personally suggest that you get a significant portion of whatever that protein requirement is... I would suggest getting 60 to 70% of that from whole food sources. So it could be quality lean meats, chicken, eggs, fish.” ▷ 11:33 Casein Protein Supplements “There's also casein protein, you know, milk protein. I would suggest getting most of your protein for muscle protein synthesis and for recovery from exercise from whole food sources.” ▷ 11:46 Protein Bars Diet “And then the remaining 30% or so, and I suppose this could be as high as 50% if you're having trouble eating enough during the day, could come from a protein powder, so to speak, or a protein bar.” ▷ 11:46 Protein Powder Supplements “And then the remaining 30% or so, and I suppose this could be as high as 50% if you're having trouble eating enough during the day, could come from a protein powder, so to speak, or a protein bar.” ▷ 13:07 Vegetables, Fruits, and Starches Diet “And of course you also need to make sure you're getting sufficient, I believe you should get sufficient vegetables, fruits, and if it's in your nutrition plan, starches, you know, things like rice and oatmeal and things like that, if that's what you do.” ▷ 13:52 Bone Broth Diet “So I would say if you are interested in improving your skin health and appearance, sure go ahead and add 15 grams of collagen protein in powdered form per day or have some bone broth.” ▷ 15:58 Adjust or Remove Whey Protein if It Causes Acne Behaviors “What I am saying is if you have issues with acne, you might try taking out whey protein for a couple of days or weeks. And by doing so, see whether or not whey protein is causing or exacerbating those acne symptoms.”