This is an automated archive of FoundMyFitness Clips Archive video content. Not affiliated with or endorsed by the original content creator. For original videos, please visit the official channels.
This routine focuses on optimizing protein intake timing and digestion to maximize muscle protein synthesis and overall protein utilization.
# Key Discussion Points
In this video, Rhonda & Luc van Loon discuss:
The difference between casein & whey protein when it comes to stimulating muscle protein synthesis
The downsides of plant-based protein sources compared to animal protein
Why animal protein is more effective for hypertrophy — and what to do if you're eating a plant-based diet
Why using a combination of plant-based proteins, such as pea and rice, can provide a more complete amino acid profile, similar to animal-based proteins
Which is a better protein supplement: whey protein isolate or concentrate?
This routine focuses on optimizing protein intake from animal sources, particularly whey and casein, to maximize muscle protein synthesis and growth.
In this video, Rhonda & Luc van Loon discuss:
The difference between casein & whey protein when it comes to stimulating muscle protein synthesis
The downsides of plant-based protein sources compared to animal protein
Why animal protein is more effective for hypertrophy — and what to do if you're eating a plant-based diet
Why using a combination of plant-based proteins, such as pea and rice, can provide a more complete amino acid profile, similar to animal-based proteins
Which is a better protein supplement: whey protein isolate or concentrate?
Implement plastic-free food storage solutions to minimize exposure to harmful chemicals and microplastics. This routine focuses on using compostable bags and avoiding plastic containers for storing food items.
# Benefits:
Reduced exposure to BPA and other plastic-related chemicals
Environmentally friendly food storage
Minimized risk of microplastic contamination in food
# Key Points Discussed:
Why to avoid plastics as much as possible
Alternatives to Ziploc bags for storing food
Cautions about eating canned foods (especially if they go into the can hot)
Recommended reusable water bottle brands for limiting plastic exposure
Considerations for drinking from cans (which are lined with plastic)
Note: There are no affiliations with any products mentioned in this video*
Implement strategies to minimize plastic exposure from frozen foods while maintaining convenience. This routine focuses on transferring frozen items to more suitable containers and making informed choices when purchasing frozen products.
# Benefits:
Reduced exposure to microplastics from frozen food packaging
Improved long-term storage solutions
Balanced approach to convenience and health concerns
# Key Points Discussed:
Why avoiding plastics is important
Alternatives to Ziploc bags for food storage
Cautions about eating canned foods, especially when hot
Recommended reusable water bottle brands
Considerations for drinking from cans (lined with plastic)
Note: There are no affiliations with any products mentioned in this video*
Unwind in the evening with a relaxing hot tub session designed to provide similar benefits to sauna use while offering a more social and relaxing environment. This routine focuses on stress reduction, potential cardiovascular benefits, and sleep improvement.
# Benefits:
Potential cardiovascular health benefits similar to sauna use
Boost your fitness routine by incorporating a sauna session immediately after high-intensity exercise. This combination leverages both exercise-induced heat stress and additional heat exposure from the sauna, potentially maximizing cardiovascular and metabolic benefits as seen in epidemiological studies.
# Benefits:
Amplified workout benefits through combined exercise and heat stress
This routine outlines a standalone sauna session without prior exercise, based on Dr. Sharon Horesh Bergquist's recommendations for those who prefer or need to use the sauna independently of workouts.
# What You'll Learn
How often Rhonda uses the sauna
Rhonda's sauna temperature & humidity settings
Duration of Rhonda's sauna sessions (and how she knows when to exit)
Why Rhonda uses the sauna after exercising
Rhonda's preference for jacuzzi over sauna in some cases
Alternative heat stress methods if you don't have sauna access
Rhonda's post-sauna hydration routine and thoughts on electrolytes
This routine combines high-intensity interval training with a sauna session for maximum cardiovascular benefits and heat shock protein activation. It's based on Dr. Sharon Horesh Bergquist's personal protocol.
# What You'll Learn:
How often Rhonda uses the sauna
Rhonda's sauna temperature & humidity settings
Duration of Rhonda's sauna sessions (and how she knows when to exit)
Why Rhonda uses the sauna after exercising
Rhonda's preference for jacuzzi over sauna in some cases
Alternatives for heat stress without sauna access
Rhonda's post-sauna hydration strategy, including electrolyte use
# Incorporate omega-3 fatty acids into your daily routine to support muscle growth and prevent muscle loss. This routine outlines the recommended dosage and sources of omega-3s, as well as the potential benefits based on scientific research.
There is now converging evidence in animals and humans that omega-3 fatty acids are at the least anti-catabolic and, likely, anabolic. They seem to do this by shifting the balance away from breakdown and more towards muscle building, particularly in the context of anabolic resistance.
Animal studies show omega-3 fatty acids augment muscle development:
Steers fed omega-3s showed improved amino acid efficiency and activated pathways involved in muscle growth.
Pigs given a high omega-3 diet exhibited larger muscles and markers of improved amino acid absorption and use.
Human evidence:
In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization.
In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin.
Yet another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength.
Still another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response.
There are still open questions:
A consistent theme is that many of the studies are high dose at 4 and 5 grams per day - does that imply that these effects in muscle only happen at high dosages?
In what context is omega-3 more anabolic - for example, in old age? During immobilization? When protein intake is sub-optimal for muscle building? (It often is for many of us.)
Listen to the recent podcast guest Dr. Chris McGlory for more discussion of this fascinating new emerging field.
