Do you know how to get enough protein? I'm asked all the time how I do it. Here's how to do it efficiently at the start of your day, when you're busy, stressed, or not feeling hungry. Once you’re over 35, you need about 2.5 grams of leucine to stimulate your muscles, which is around 30 grams of

The phase three retatrutide trial was just published in the New England Journal of Medicine, and the headline is that at the highest dose, people lost an average of 25% of their body weight over 80 weeks. But here’s what blew my mind. Some participants reduced or stopped treatment because they h

The phase three retatrutide trial was just published in the New England Journal of Medicine, and the headline is that at the highest dose, people lost an average of 25% of their body weight over 80 weeks. But here’s what blew my mind. Some participants reduced or stopped treatment because they h

The bigger your biceps, the better your erections. My colleagues at Baylor and I published a paper on this in a peer-reviewed journal, and it shows a relationship. Message me and I’ll send it to you. Why open with that line? To get your attention. Biology gives you factors you can control, and b

How do the amino acids in a soy patty and a beef patty compare once they reach your blood? In a trial he helped design, Dr. David Church matched a 4-ounce beef patty against a soy-based burger. He had to double the soy to roughly match the single beef patty in essential amino acids. The blood am

The back of a label just says protein, and that is extremely misleading. How much leucine is in that? How much methionine? Each of these amino acids has its own biological pathways and processes. Glutathione production goes down as we age, and the need for methionine goes up. Older adu

Animal foods are roughly 45 to 50% essential amino acids. Plant foods? Closer to 35%. So, to match the equivalent EAA, how much more plant protein do you need to eat? A lot more. Don Layman's math: with 100% animal protein, under 40 grams a day meets your essential amino acid requirements. Go

Protein has become a numbers game, but the numbers miss the essential amino acids your muscles, brain, and metabolism depend on. Protein delivers them, and its quality may affect how well you age. Dr. Don Layman explains that the body has an amino acid requirement, and protein is the delivery sy

The scariest thing in your house this week is a bowl of fun-size candy. I’ll be honest. When I heard "pumpkin spice," I braced for a scented candle in protein-bar form. Then I tried it. Soft pumpkin dough, cinnamon, ginger, nutmeg, white chocolate-flavoured chunks, and a sweetness that s

Releasing fat and burning fat are two distinct processes. When you have a cup of coffee, fat may be released from your fat cells and enter your bloodstream. This process is known as fat metabolism, and it’s a positive first step. The next step is oxidation, which is crucial for changing your

The last half-century has been the most willpower-obsessed, most calorie-counting, and diligent when it comes to weight loss than ever before. And yet, people are still struggling with obesity. We have created an entire industry that focuses on obesity as the center of the universe. But wh

Our kids need protein and they need more than they’re probably getting. Think about a typical kid’s breakfast. Cereal. Toast. Maybe a waffle or a pastry. If your kids are anything like mine, they’re hunting for popcorn in the morning. Then lunch is crackers, chips, fruit snacks, a sandwich with

Is there a relationship between your food choices and your GLP-1 medication? Dr. Mozaffarian recently saw a patient in his mid-40s who had just started on a GLP-1. He learned that this patient drinks ten cans of Coca-Cola a day. His doctor never mentioned to him the relationship between the m

Do you know how to spot a quality carb? Dr. Dariush Mozaffarian shares two rules of thumb on how you can shop smarter and eat healthier. This points to the bigger idea from our conversation. Food quality matters, and processing changes what food does in the body. Dr. Mozaffarian is a cardiol

Two carbs can match on a nutrition label and still digest very differently. Dr. Dariush Mozaffarian shares a simple way to judge carb quality. Take a carb-rich food and picture it in water for 2 or 3 hours. If it turns to mush, he says that is what happens in the digestive system, only faster. I

Hot flashes often strike at night, which seems like a design flaw if you ask me. But keeping well-hydrated and drinking fluids can help you prepare. As part of my hot flash preparation strategy, I also supplement with BodyHealth’s Perfect Amino Electrolytes. Drinking half your body weight

There are a million different ways to eat. Your diet is a muscle decision, so protein decisions come first. Each meal is a chance to feed the muscle you’re building. We already know the role muscles play in mobility and bone health, but metabolic health is the key. If you are weak, you are at ri