On May 25, members of the CMJ Masterpass joined me, Chad Macias, Danny Lennon, and Alex Leaf in a live Zoom meeting to ask us anything about sports nutrition, and here’s the full recording!
We talk about things like:
All this and much more!
If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition
This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral
This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.”
In this episode, you will find all of the following and more:
02:54 Is there a risk of depleting histidine with beta-alanine supplementation?
08:40 What’s the best form of fuel to use during a workout. Candy, or something else?
19:17 Nutritional strategies for recovery from soft tissue injuries to muscles, tendons and ligaments from lifting?
22:55 Is AMPK the primary regulator of mitochondrial biogenesis in muscle or are there other important pathways that need to be considered and which can be targeted by nutrition in addition to endurance training?
28:43 Can riboflavin help with exercise performance?
39:30 Why the post-workout anabolic window DOES matter.
44:26 Does the form of HMB matter?
49:07 Why you should NOT eat too much protein BEFORE lifting.
54:34 Take BCAAs, or just eat protein?
59:13 Summarizing the things that help with muscle growth.
1:00:28 How should caffeine be cycled if being used to enhance weightlifting performance and/or weight loss? Is there a difference for fast or slow metabolizers of caffeine?
1:04:25 More on caffeine
1:09:30 Caffeine for weightlifters
1:14:30 Nitric oxide: does it have important effects by modifying proteins, rather than just affecting blood flow?
1:20:42 Is it delayed-onset muscle soreness if it happens all the time? Or is it a pathology?
1:24:34 Transdermal carnosine (Lactigo) for fibromyalgia. My own experience with using high blood glutamate to identify how acidity was wrecking me after workouts.
1:30:04 The role of extracellular glutamate and neurotoxicity driving DOMS and fibromyalgia.
1:31:46 Recommendations for maximizing muscle growth and optimizing performance on a low-protein diet.
1:41:59 Best time to take Tru Niagen (nicotinamide riboside) and TMG (trimethylglycine) especially the purpose of increasing exercise tolerance.
1:52:24 How important are refeeds for dieters?
1:54:42 Carbohydrate periodization for endurance athletes.
1:59:12 Is there any value to training low during those times where you depend on glucose to either try to train your body to better tap into limited glycogen stores or to try to create a better aerobic response?
2:08:27 Besides leucine, what could help increase protein synthesis to prevent sarcopenia in older adults who strength-train regularly?
On May 10, members of the CMJ Masterpass joined me and Dr. Carrie Jones in a live Zoom meeting to ask us anything about hormones, and here’s the full recording!
We talk about things like:
All this and much more!
If you’d like to participate in the next Q&A, consider joining the CMJ Masterpass. Use this link to get a 10% lifetime discount: https://chrismasterjohnphd.com/masterpass/masteringnutrition
This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.”
This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral
In this episode, you will find all of the following and more:
04:20 Introduction
07:55 Guidance on what time of day it is best to take T4 and/or T3?
10:37 The use of pregnenolone to manage perimenopausal symptoms, particularly insomnia
12:30 Insomnia is different between people who are and aren't on HRT?
14:15 Estrogen and kynurenine pathway
19:02 Aromatizing in Men
21:40 Over-the-counter supplements to lower SHBG and increased free T, boron, zinc, various herbs
24:20 Discussion about Mycotoxin.
28:48 Discussions in Iodine and mild fatigue and detox.
35:14 Discussion on soft tissue calcification.
40:40 Discussion on LEEP Procedure
45:53 Discussion on testosterone
54:30 Suggestions on supplements to assist with delayed onset muscle soreness.
55:48 How does the body make hormones and what nutrients and foods do they need to do this?
59:29 Know more about hormone production.
1:09:00 Why is early morning waking a characteristic symptom of depression and what other conditions have imbalances of early waking as a symptom?
1:17:00 When should you consider increasing progesterone or estrogen.
1:20:30 Causes for night sweats in men.
1:25:00 Dietary nutritional advice for breast cancer prevention, macronutrient ratios, micronutrient intakes, et cetera. Also any thoughts on risks and benefits of HRT in perimenopause relative to breast cancer risk?
1:28:29 Discussions on Methylation
1:34:35 Struggles with water retention around period.
1:39:23 Why would a woman have no cycle? Why would a woman have an anovulatory cycle?
1:45:02 What can be done to reverse hypothyroidism other than taking thyroid medicine?
This is part 2 of the pantothenic acid Mastering Nutrition podcast. Pantothenate is also known as vitamin B5! It supports your mood, mental health, skin clarity, energy, sleep, and comfort.
Alex Leaf and I team up again, this time to how to get B5 from foods and supplements, and how to know when you’re getting enough.
When you aren’t getting enough, you may suffer from fatigue, apathy, discomfort, uneasiness, or pain. You may get numbness and tingling in the hands and feet. You may get depressed, quarrelsome, childish, or want to spend all day in bed. Your pulse may get higher than you’d expect after minor exertion. Your sleep gets trashed. You get muscle cramps and abdominal cramps, you fart more, and when things get real bad you might throw up.
The best test for measuring B5 status is urinary pantothenic acid. Currently, the only place I know where to get this is the Great Plains OAT test. Hopefully someone will offer it as a standalone. Blood tests are not very useful. 😔
Official recommendations suggest we only need about 5 milligrams per day. In the podcast we discuss why some people might need GRAMS per day.
❗❗❗There aren’t ANY supplements on the market that have the major forms of B5 found in food. There is good reason to think that food B5 is superior to supplements such as pantothenic acid and pantethine.❗❗❗
I recommend shooting for 10 milligrams per day from food, and then supplementing more when necessary:
Here are a few reasons to supplement:
These doses appear extremely safe, with only a very small proportion of people experiencing minor side effects even at these very high doses.
This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral
This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.”
More details in this huge podcast! Listen in below!
In this episode, you will find all of the following and more:
01:14 Recap of Part 1
06:39 Cliff Notes
14:51 The case for why urinary pantothenic acid is the only legitimate marker of nutritional status and why blood concentration is not a useful marker
28:23 How the Adequate Intake for pantothenic acid was established
29:42 The idea of pantothenic acid balance and comparing it to nitrogen balance
41:38 What I think the recommended pantothenic acid intake should be
45:06 The effect of different forms of food processing on loss of B5 from foods
50:21 Dietary sources of B5, divided into five tiers
54:11 The contribution of the gastrointestinal microbiome to B5 status
01:06:12 Causes of suboptimal status or deficiency of pantothenic acid
01:11:59 Prevalence of suboptimal pantothenic acid status
01:12:32 When I think supplementation with high doses is warranted
01:13:10 What are some of the benefits, besides fixing deficiency, that we might get from supplementing with pantothenic acid or its derivatives?
01:13:26 The use of pantethine as a therapeutic for dyslipidemia
01:23:01 Comparison of pantethine supplementation to high-dose niacin for lowering blood lipids
01:25:33 Topical dexpanthenol for skin health and wound healing
01:29:13 The effect of pantothenic acid supplementation on acne
01:32:42 The effect of pantothenic acid supplementation on sports performance
01:40:58 The effect of pantothenic acid supplementation on hair health
01:42:34 The effect of pantothenic acid supplementation on arthritis
01:48:31 Summary of pantothenic acid supplementation
01:52:28 Is there any reason to use pantothenic acid specifically versus other forms such as pantethine?
01:54:49 Does it matter if you take pantothenic acid in divided doses or all at once?
01:57:08 Does it matter if you take pantothenic acid with food?
01:58:51 Two insightful quotes from papers on pantothenic acid
02:04:08 Pantothenate should be known as the B vitamin that we know the least about, not the B vitamin that we are least likely to become deficient in.