Losing Weight Long-Term 3 question/answers that will help: Q: Must I stop eating doughnuts? A: No, but eat them less. Q: Must I only eat veggies? A: No, but eat them more. Q: Must I hit the gym? A: No, but find something you enjoy that makes you move. #rdchat #TuesdayThoughts

A 100 gram protein meal isn't wasted. Luc van Loon's lab compared 25 grams to 100 grams of protein after exercise over 12 hours. The bigger dose gave a bigger AND longer synthesis response. My number: 25 to 40 grams of protein, 4 to 5 times a day, depending on your size.

Yoooo that drop after the Monken line was 🔥🔥🔥 One of your best recaps yet - love these! @heyhaz

Is there a 20 gram ceiling on protein per meal? Moore and colleagues, I believe Stu Phillips' lab, found synthesis climbing with each dose, then flattening out at 20 grams. Past that, amino acids get burned for energy instead of built into muscle.

Keeping amino acids elevated 24/7 isn't the answer. Rob Wolfe's group infused amino acids for six hours straight. Muscle responded right away, then synthesis declined even while amino acids stayed high. You need the cyclic nature of feeding and fasting.

The "anabolic window" is a lot wider than 30 minutes. Blake Rasmussen and colleagues fed people at one hour or three hours after a lift and got the SAME response both times. Synthesis stays elevated for about two days after a heavy lift. Stop rushing the shake.

As a scientist, I never miss a squat day. 425 x 8, 405 x 4, 315 x 6, 225 x 5, one drop set, 3:52 with three plate changes. This one ended with my daughter helping me off the floor.

Going to be a great one - watch if you can!

Lifting alone doesn't build muscle. It creates the SIGNAL. Biolo and colleagues, back in 1995, found that after a lift without food, breakdown rises right along with synthesis, so net balance never turns positive. You still need the protein.

I take a protein shake almost every day, but NOT when you think I do. The 1990s "rule" (chug it within 30 minutes or you "wasted" the workout) was wrong. It comes down to protein turnover: how much, when, and how often.

I take a protein shake almost every day, but NOT when you think I do. The full video walks through five human studies, 1995 to 2023, on how much protein you need, when, and how often. youtu.be/xhpjT8WeIJc

One of my favorite exercises when I need to do a lot in a little time, or have kiddos with me. One round of my arm circuit, Logan says he does them too. Don't do what I do, I just do what I enjoy. Follow ACSM guidelines. Quick ACSM 2026 recs: - Train all major muscle groups at least twice a week. - Strength goal: ~80% 1RM, 2-3 sets per exercise. - Hypertrophy goal: ~10 sets per muscle group per week. - Bands, bodyweight, and home routines work, no gym required. - Training to failure, machines vs free weights, and complex periodization did not consistently change outcomes, so don't get too worried about specifics. Workout often and do stuff you enjoy! ACSM Position Stand, Med Sci Sports Exerc, April 2026: journals.lww.com/acsm-msse/f… #ACSM2026

Heme iron absorbs better than non-heme iron. Classic research, 1970s. One trial: non-heme iron absorption from a beef-based meal was 4x+ higher than from a fava bean-based meal. Monsen 1978 / Mayer Labba 2022, PMID 619599 / 35956338.

'Get involved' is not instructions. Picking the practice group that matches the job you want in three years is. #RD2B #Dietetics

4 oz beef vs. 4 oz soy alt (more leucine in the alt). Muscle protein synthesis still favored beef, ~6.7x higher (P=0.021). Stable isotope tracer trial. Church et al. 2024, Am J Clin Nutr, PMID 39222687.

How being an Academy member LITERALLY makes you money as an RD. First, here's the data -->Dues run $234 a year. At the median, Academy members earn about $3,000 - $8000 more per year than nonmembers. Details on how and why in the video.

"Seed oil" is not a food group or a macronutrient. It describes where the fat came from, not what it is. Say "polyunsaturated and monounsaturated fat" and the claim becomes checkable in ten seconds. eatright.org/food/food-group…

You do not need the credential to start. Join a practice group before you finish this video. #RD2B #DieteticIntern