This routine focuses on optimizing protein intake timing and digestion to maximize muscle protein synthesis and overall protein utilization.

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?

• Download guide for choosing a fish oil supplement
• Download free guide for boosting cognition through science-based practices

For more in-depth information about protein, watch the full episode:

• Dr. Luc Van Loon: Optimizing Protein Intake and Absorption for Muscle Growth and Healthy Aging

This routine focuses on optimizing protein intake from plant-based sources to support muscle protein synthesis and growth for vegetarians and vegans.

• The difference between casein & whey protein for stimulating muscle protein synthesis
• 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
• Using a combination of plant-based proteins (e.g., pea and rice) to provide a more complete amino acid profile, similar to animal-based proteins
• Comparing protein supplements: whey protein isolate vs. concentrate

• Guide to choosing a fish oil supplement
• Free guide for boosting cognition through science-based practices

For more in-depth information on protein, watch the full episode: Dr. Luc Van Loon: Optimizing Protein ...

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?

• Download my guide for choosing a fish oil supplement
• Download my free guide for boosting cognition through science-based practices

For more information on protein intake, watch the full episode:

• Dr. Luc Van Loon: Optimizing Protein ...

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.

• Reduced exposure to BPA and other plastic-related chemicals
• Environmentally friendly food storage
• Minimized risk of microplastic contamination in food

• 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*

• FREE 12-page Omega-3 Guide
  • Meticulously researched, scientifically grounded information on choosing a quality omega-3 fatty acid supplement

Want to participate in our next Members-only Q&A and ask Rhonda anything? Sign up here

This routine focuses on using plastic-free alternatives and making mindful choices when drinking water or other beverages.

• Reduced exposure to microplastics and BPA from drinking containers
• Environmentally friendly hydration practices
• Improved awareness of plastic exposure in daily life

• Why it's important 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*

• FREE 12-page Omega-3 Guide - Scientifically grounded information on choosing a quality omega-3 fatty acid supplement

Want to ask Rhonda anything? Sign up here for our monthly Members-only Q&A sessions.

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.

• Reduced exposure to microplastics from frozen food packaging
• Improved long-term storage solutions
• Balanced approach to convenience and health concerns

• 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*

• FREE 12-page Omega-3 Guide
  • Scientifically grounded information on choosing quality omega-3 fatty acid supplements

Want to ask Rhonda anything? Sign up here for our monthly Members-only Q&A sessions.

A routine focused on heat therapy benefits, particularly for days without intense exercise.

• Activation of heat shock proteins for cellular resilience
• Potential cardiovascular health benefits (observed in longevity studies)
• Stress reduction and improved mental well-being

Learn about Rhonda's sauna practices, including:

• Frequency of use
• Temperature and humidity settings
• Session duration and how she determines when to exit
• Post-exercise sauna use rationale
• Jacuzzi use as an alternative
• Heat stress options without sauna access
• Post-sauna hydration and electrolyte intake
• Thoughts on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

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.

• Potential cardiovascular health benefits similar to sauna use
• Significant stress reduction and relaxation
• Opportunity for meaningful social connection
• Potential improvement in sleep quality

In this video, expect to learn:

• How often Rhonda uses the sauna
• Rhonda's sauna temperature & humidity
• How long Rhonda stays in the sauna (and how she knows when to get out)
• Why Rhonda uses the sauna after exercising
• Why Rhonda often uses her jacuzzi instead of the sauna
• What to do for heat stress if you don't have access to a sauna
• How Rhonda hydrates post-sauna & whether she takes electrolytes
• Rhonda's thoughts on post-sauna cold therapy

Download the FREE 9-page Cognitive Enhancement Blueprint: https://bdnfprotocols.com/

Watch the full video on the @Medcram channel: https://www.youtube.com/watch?v=RWkv9ad7zvc

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.

• Amplified workout benefits through combined exercise and heat stress
• Improved cardiorespiratory fitness beyond exercise alone
• Enhanced activation of heat shock proteins for potential longevity and health benefits

• Rhonda's sauna routine:
  • Frequency of use
  • Temperature and humidity settings
  • Duration of sessions
  • How she determines when to exit
• Why Rhonda uses the sauna post-exercise
• Rhonda's preference for jacuzzi over sauna in some cases
• Alternatives for heat stress without sauna access
• Post-sauna hydration and electrolyte intake
• Rhonda's thoughts on combining sauna use with cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

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.

• 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
• Rhonda's perspective on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

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.

• 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
• Rhonda's thoughts on post-sauna cold therapy

• Download the FREE 9-page Cognitive Enhancement Blueprint
• Watch the full video on the @Medcram channel

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.

Show notes and transcript for this episode here: https://www.foundmyfitness.com/episodes/chris-mcglory