Live Coaching Calls: Topic Index

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Welcome to the LCC Index!

This index allows you to browse the topics we have covered in the Live Coaching Calls (LCCs) each week.

Finding a particular topic (by doing a page-search for a word or phrase):

From your desktop, to do a search for a word or phrase, Ctrl + F is a simple way of finding any term or phrase on a given page. More explicitly, while holding down the Ctrl key, hit the F key. NOTE: Macs do not use the Ctrl + F search function, but instead use: command + F. This will bring up a search field on your screen that will allow you to type in the word or phrase you're looking for.

Here’s how to search for a term on this page with an Iphone (other mobile devices may vary in this function). First scroll up until the bottom set of icons appears, and hit the box with an up arrow. This will lead you to the next step, where you swipe the bottom row of options to the left until you arrive at the “Find on Page” magnifying glass icon. Selecting that will bring up a field that allows you to type in your search term or phrase.

To view any of the LCCs (on replay):

Head over to the Masterclass section, and scroll down to the Live Coaching Calls module, and navigate your way to the LCC containing the answer you're seeking.

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September 30, 2025:

2:40: Close to prediabetes (HbA1C = 5.4) despite low body fat & high training volume -- how to approach this?
14:50: Do you have a resource for how I can put together a training program?
30:11: Reactive hypoglycemia - how to approach/deal with it as well as the concept of sugar crashes after a fast?
33:45: Reductions in insulin sensitivity with age in women due to the loss of estrogen?
37:19: Clean eating plus 10K steps a day but still struggling to lose weight, what sport of metrics to investigate what's going on?
47:40: How to approach tracking intake versus just going with a value generated by an online calculator?

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October 7, 2025:

3:40: Programming resistance training for muscle hypertrophy
7:40: How to decide between pursuing the goal of fat loss and muscle gain.
12:12: Reverse dieting, finding new maintenance intake.
23:00: Finding a theoretical maintenance calorie target (including a walk-through of my diet calculator (alanaragon.com/dietcalculator)
39:50: Programming differences for muscle strength vs. muscle hypertrophy.
48:25: How do you deal with a client who does not want to track intake?
52:00: Why is height always factored into certain methods for estimating body fat percent?
55:42: How do you feel about 10 sets per muscle group per week for advanced trainees seeking hypertrophy?

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Oct 14, 2025:

0:58: Dealing with various people online & offline advising you to get on a GLP1 drug.
2:15: Max time in a deficit vs max time at maintenance?
5:10: Are there data to support phases versus a steady deficit until the goal is reached?
9:26: Most clients don’t want to track calories their whole lives. Any advice?
11:13: Can someone with obesity lose fat & gain muscle at the same time in a calorie deficit?
11:35: How do you help clients who eat to self-soothe (emotionally eat)?
16:10: How would you respond to a client whose body fat goal you disagree with (fat loss when they are already at a healthy/low level of leanness)?
18:12: How to deal with a client whose doctor put her on 1200 kcals (too low for her body compo & goals) with 50 g protein (too low for her body comp & goals)?
20:35: Should you still have people track at maintenance while they are on a diet break?
23:28: Recommendations for tracking apps?
24:22: Alan, do YOU still track your intake?
28:54: How do you feel about measuring food with the "hand method"?
30:25: How quickly does muscle grow back after a significant time off and significant muscle loss?
32:27: Do you think that changing one habit at a time is a better way to start, versus starting on a meal plan?
34:32: Is there an upper limit of protein intake if calories are restricted overall? (By default: what are the minimum amounts of carbohydrate & fat to consume)?

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Oct 21, 2025:

0:24: Genetics vs the environment; nature versus nurture; bodyweight set point vs settling point; dual-intervention hypothesis.
11:30: Hormones vs calories on appetite and bodyweight/body fat regulation (insulin, ghrelin, leptin, cortisol).
18:29: Cortisol mini-lecture.
24:45: Diet break variations: 1 day off per week vs 1 week off per month.
26:36: What's the most effective dose & type of cardio during dieting for fat loss?
30:32: Consumer Reports protein supplementation (powders, shakes) lead scare.
39:00: What are the barriers for men trying to reach sub-10% body fat.
42:15: Is there minimum amount of time that we need to maintain a "settling point" in order for it to become permanent?
43:38: Can some people's results be be more highly influenced by cortisol than others?
45:26: Can chronic stress lead to chronically elevated cortisol lower RMR via the HPA axis?
49:34: How do you respond to someone claiming that it's all about hormones and NOT calories during the menopausal transition?

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Oct 28, 2025:

1:00: Overview of the questions.
1:31: What is the relationship between insulin resistance and obesity? Do insulin resistant folks require a carb-restricted diet?
8:49: Practical implications of the evidence at-large.
11:07: Resistance training is superior to aerobic training for improving glycemic control.
11:07: Resistance training is superior to aerobic training for improving glycemic control.
12:53: Do fat cells that experience obesity have a greater propensity to return to an obese state? Is there a such thing as obesogenic memory at the cellular level?
16:00: The National Weight Control Registry leaves clues about what's needed for long-term weight loss success
18:15: Is it possible to grow new fat cells as you gain body fat, or do existing fat cells just get larger? Fat cell hypertrophy vs hyperplasia.
20:00: Do genes predispose people to obesity, and is there an obesity gene?
26:31: Fasted training in women: what are the potential health consequences versus fasted training in men.
32:27: How long of a duration of no change qualifies as a bona fide progress plateau?
32:27: How long of a duration of no change qualifies as a bona fide progress plateau?
36:55: Would it be possible to have almost zero visceral fat, but still have insulin resistance?
38:13: Do we have to seek a particular proportion of soluble versus insoluble fiber? Is one better than the other?
40:05: Is it possible to be overtraining and undereating so much that it forces the body to hold on to water and seemingly gain weight? If so, what's the solution?
43:17: Any pro tips on how to lose the last 5 pounds without losing lean mass?

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November 4, 2025

5:30: Health behavior change/mindset: goal setting, striving, attainment.
16:17: Fueling resistance training sessions - carbs and/or protein before and/or during and/or after? How does creatine timing fit into the mix?
23:30: Health creatine supplementation - timing relative to training.
26:00: Health Dairy: full-fat versus reduced fat - effects on health and body composition.
32:37: BPC-157 - does it work for tissue rebuilding & injury recovery?
38:37: Prolonged fasting, inflammation, platelet activation, big picture.
43:30: Protein timing for a training bout consisting of 45 minutes of resistance training followed immediately but 45 minutes .
45:28: Are there potential health benefits of having some saturated fat outweighing the negatives?
49:30: Is creatine as effective if it sits in water?
50:28: Almond milk versus dairy milk?
52:00: Does the very high-volume (sets) research showing more hypertrophy mainly show increased edema since it's not accompanied by strength increases?
50:28: BPC-157 Almond milk versus dairy milk?
54:00: Opinion of 15 g protein pre-exercise (the training bout is 45 minutes of lifting immediately followed by 45 minutes of relatively intense cardio)?
58:00: What is your opinion of counting collagen towards the protein total?

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November 11, 2025

1:00: Guest lecturing at University of North Carolina Wilmington.
4:15: Agenda/topics list.
5:45: How does hypothyroidism impact energy balance?
15:20: Recomposition: who can achieve it, and what state of energy balance should be targeted?
27:53: Addressing the RDA for protein and protein dosing-related controversies.
35:52: Carb cycling: how does it work, who does it work for?
47:30: Severe hypothyroidism and sleep?
49:00: How does carbohydrate influence thyroid production in hypothyroidism?
50:35: Is there an average amount of weight loss and an average timeframe to target for recomposition?
53:50: Was Kellogg's involved with the creation of the grain-focused Food Guide Pyramid?
58:26: Is recomposition a good target for a long-term chronic dieter (who is training for endurance competition) with a liposuction procedure?

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November 18, 2025

0:01: Agenda/topics list.
2:30 Difficult client case: 2-3-month bodyweight plateau with after having lost significant girth/circumference in waist & hips during the initial 2-3 months of program.
19:08: Difficult client case: 15-lb loss regained due to compliance/adherence issues on the weekend despite pre-emptive lowballing during the week.
25:29: Difficult client case: 100 lbs to lose, prediabetic, has lost 10 lbs in the first 2-3 months, seeking quicker progress. Doc is suggesting a GLP-1 drug.
34:34: Internet dive revealed the “evils” of antinutrients in vegetables (which supposedly makes veggies not good). How to respond?
41:24: Non-drug strategies to lower cholesterol
44:48: Is MyPlate a good model to follow?
47:27: How does hydration status affect DXA readings?
49:34: Is body recomposition possible without tracking macros; is it possible to achieve with intuitive eating?
50:36: Protein intake recommendation for lean/trained individuals in a caloric surplus for the goal of maximizing hypertrophy?
51:25: Is body recomposition possible without tracking macros; is it possible to achieve with intuitive eating?
52:24: How to handle clients that do not have formal check-ins (ie, in the Trainerize app) [issue of online client non-response]
56:17: Protein Grass-fed beef instead of grain-fed to get more omega-3?
57:48: What are your thoughts on MCT oil?

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November 25, 2025:

2:49: DIFFICULT CLIENT CASE: New client reporting an intake of 900-1000 kcal/day for many months but not losing weight. How to approach & solve this?
24:04: How can we define "strong" in terms of normative standards?
38:00: Do we need to combine different plant proteins in a meal in order to achieve a complete protein?
39:23: Given the goal of weight loss (at least 20 lbs), does it make sense to still lift heavy and to failure when you’re in a caloric deficit and your energy reserves are low?
48:54: Advice for newly certified coaches on how to get your first client(s).
52:11: Thanksgiving overeating - how to handle it?
54:00: Accuracy of resting metabolic rate (RMR) devices?
55:00: Microdosing GLP1's promoted by fitness folks?

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December 2, 2025:

3:07: Agenda
5:45: With 4 weeks left in the year, what fat mass & lean mass improvements can be accomplished, and how to do it (optimally)?
11:55: The major program variables for resistance training (strength & hypertrophy).
27:19: Given the goal of weight loss (at least 20 lbs), does it make sense to still lift heavy and to failure when you’re in a caloric deficit and your energy reserves are low?
37:18: How to handle the food & festivity challenges of the holiday season.
44:50: What is the justification for caloric surplus for the goal of lean mass gain?
53:33: How do you deal with someone who eats compulsively (due to anxiety)?
55:50: What is the mechanism behind surplus calories for gains in muscle?

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December 9, 2025:

0.30: Agenda
4:15: With How does alcohol affect appetite?
7:15: How does alcohol affect bodyweight?
11:30: What degree of fat gain occurs with carbohydrate overfeeding? (de novo lipogenesis)
18:05: How to program a resistance training program for my 77 year-old mom?
22:10: Programming resistance training for strength vs hypertrophy - why is there a difference?
29:15: Why is muscle so calorically expensive?
31:55: Crash dieting (PSMF)?
35:07: Non-stick cookware - is it harmful? Cast iron cookware?
37:40: How is "trained" and "untrained" defined in research studies?
39:33: Circuit training versus traditional training
41:20: Is my diet calculator (alanaragon.com/dietcalculatordesigned to figure out maintenance or a deficit?
42:32: Pelland et al meta-analysis (muscle strength versus muscle hypertrophy - set volume)
45:17: How to market better to get/keep clients as a personal trainer, and how much should I charge?
51:25: Do women need to do high-intensity/HIIT cardio to lose fat?

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December 16, 2025:

0.25: Agenda
2:17: Recomposition in midlife – how to target calories, and how much cardio?
11:00: Grounding/earthing – how solid is the evidence? Any practical value for improving health, or…?
19:40: Supplemental calcium versus calcium exclusively from the diet for bone mineral density and overall health outcomes, as well as safety outcomes?
28:56: Is there a minimum amount of fasting hours to achieve the longevity benefits of autophagy?
33:45: Ultra-processed foods and health: clarifying the misconceptions.
37:00: Is it beneficial to increase calories on heavy lifting days and lower calories on rest days vs an average calorie amount on all days of the week?
39:15: Diet break details: How can we safeguard a “relaxed” phase from going completely off the rails?
41:45: Struggling to get more clients – is it time to consider getting a formal degree?
46:22: Andrea discusses her involvement with the transformation contest, including a question on how to deal with the challenges of the holidays.

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December 23, 2025:

0:59: Agenda
2:17: How to individualize an upper-lower training split?
21:30: How should we eat to optimize gut health?
34:50: When fat-free mass isn’t available (and indirect calorimetry isn’t feasible), which RMR equation do you consider the most accurate—or least biased—for athletic populations?
37:57: PAL/activity-factor tables can be arbitrary. In practice, what method or tool is best for estimating the TDEE of endurance-oriented athletes training multiple hours per week?
43:40: Is it possible to aim for recomposition at age 51, as someone who already trains 5 days a week?
46:57: Is there a problem with doing squats and deadlifts in the same session?
48:45: How do you externally load the 45-degree hip extension?
51:00: Do you track your volume in an app or a notebook?
53:30: Cronometer track micronutrient intake?
52:10: Do you track your volume in an app or a notebook?
54:46: Have I tried loaded single-leg hip extensions?

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December 30, 2025:

0:20: Agenda
1:40: Post-contest reflections & directions to consider: where to go from the end of the battle?
11:00: What resources do you provide for helping clients understand how to track (& also adjust for recipes)?
16:15: What are my accountability methods for monitoring client progress? Adherence rubrics, internal cue awareness. Structuring meal patterns.
42:14: Client meeting details? How often do I meet/check-in with clients, how long is the meeting? Do you review food logs? How long is the working relationship? Is there a minimum commitment?
43:58: If clients are not resistance training, do you encourage them to, or do you allow them to do the exercise of choice? Any other insights that you think are pertinent would be appreciated.
49:56: How do you resolve the inability or refusal of a client to comply with very minimalistic tracking and accountability tactics (such as the adherence rubric)?
53:02: (request to cover meal archetypes)
54:14: What are your thoughts on Pilates in place of resistance training?

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January 6, 2026:

1:30: Agenda
3:28: How soon and to what degree does metabolic slowing happen as a result of dieting?
8:08: What are the scope of practice limits & considerations for coaches without formal credentialing/licensure in nutrition?
14:58: How can we minimize exercise-induced false red flag values of blood biomarkers leading into a blood test?
19:39: How do body fat, physical activity, and diet affect fertility?
33:58: Before a blood test, is it better to completely abstain from training (versus just lowering training)?
37:12: How much lean mass can an experienced trainee (14 years) expect to gain in 12 weeks?
41:52: Which biomarkers are elevated with intensive or heavy training?
42:50: When are the pics for the challenge due?
45:30: Do you think that simplifying guides into checklists would be better for client compliance?
47:12: Notes on gaining muscle mass starting from a very lean state as a highly trained subject.
53:33: Would I suggest cutting back on cardio in order to put muscle on?
102:13: What's my opinion about the 72-hour fasting protocol? Is it beneficial?

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January 13, 2026:

3:12: Agenda
4:30: New Dietary Guidelines for Americans: pros, cons, implications.
42:52: Do women need to do high-intensity cardio in order to lose fat?
45:38: Does collagen count toward the daily protein gram total?
47:10: Is butter healthier than margarine?
49:15: More on collagen's contribution to indispensable amino acids to the diet.
50:28: What about added sugar per the new dietary guidelines' recommendation?
51:32: Which What about alcohol recommendations in the new guidelines?
51:56: Research on sprint interval training versus zone 2 cardio on menopausal women? (note: this was answered here in the forums).
52:50: What if people replaced whey with collagen? Glycine for sleep? Complete proteins only count?
56:30: Your thoughts on Stacy Sims & Bill Campbell claim that only HIIT is required for abdominal fat reduction? (note: this was answered here in the forums)

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January 20, 2026:

1:37: Agenda
3:26: Calories down, cardio up, everything else is the same, starving, weight up? Reasons?
11:05: Is HIIT cardio a necessity for menopausal women to reduce body fat or visceral fat?
17:50: If someone is insulin resistant, is it harder to lose fat or easier to store fat?
22:42: The research continuum.
25:45: The hierarchy of evidence
30:05: What The PICOS framework
42:00: Alleviating imposter syndrome
47:10: Inflammation and bodyweight retention.
49:11: Nuance about timeframe of not seeing change vs. doing a diet break
51:00: Your Frequency of diet breaks, regulating diet breaks.
53:38: Common measures of chronic inflammation
54:27: Hierarchy of importance of coaching maneuvers when there is a weight loss stall.
58:18: Crossfit for menopausal women, potential pivot to traditional training due to burnout and lack of results.

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January 27, 2026:

0:50: Agenda
1:45: New ISSN Position Stand – Draft 1 submitted! Things I learned from the mountain of literature.
26:39: Polycystic ovarian syndrome (PCOS) – what sort of dietary approach is best?
36:10: Exercise to “spot reduce” abdominal fat – is it possible?
42:57: Alternate-day fasting (ADF) versus other IF variants on lean mass preservation?
45:55: Any effect of macronutrient distribution on hormones?
51:10: Posting about the ISSN position stand in social media?
53:00: Trying to recall if I have ever given a demo of my macro calculator

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February 3rd, 2026:

1:29: Agenda
2:49: Tim Noakes et al's new paper (critique)
38:50: Difficult client scenario: menopausal, not losing weight despite lots of training (HIIT) and undereating - how to approach & resolve?
45:00: Qualitative & semi-quantitative methods for dieters who don't like to track (intro to meal archetypes).
53:30: GLP-1 drugs and longevity?
55:40: Do lean individuals still produce the same degree of ketones?
57:30: Carbs and performance of early training bout?

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February 10th, 2026:

2:00: Agenda
4:00: Continuous glucose monitors – who can benefit vs. who does not need them.
15:25: Best practices for taking EAA's both for the general population and for the aging population that struggles to get enough food for lack of hunger?
18:32: Alcohol-induced disinhibited eating: how long does it take to “undo” an episode of overeating?
20:45: I rarely feel hungry, but if I don’t eat as planned, I won’t meet my daily nutrient targets. How do you suggest balancing the two? If we already have our meals planned for the day with calories and macros accounted for, how should we factor in hunger cues? What if the hunger cures do not align with the plan?
26:35: How to keep your energy up while restricting calories?
29:08: I would like to know more about "fitness maintenance". I understand caloric/nutrition maintenance. But what can we expect after we've reached a point of satisfaction in our fitness/training? What does it take to sustain our fitness level and muscle mass - specifically referring to training frequency and volume.
33:38: Collateral fattening” – how it happens, how to minimize it.
39:12: Discrepancy of CGM vs HbA1c due to difference in fluid compartment?
40:38: What is the mechanism be for increased HbA1c in athletic individuals on low carbohydrate levels?
42:48: How to manage prolonged fat loss/weight loss plateau at 1697 kcal - would you suggest a diet break, adjusting training/energy availability to continue progressing?
45:09: Does going low-carb impair thyroid function?
46:50: Trauma-related weight loss resistance?
49:05: Does What do you think about workouts like F45 or Crossfit?
46:50: Trauma-related weight loss resistance?
50:55: Does Good source of vitamin E? Search: ODS vitamin E
52:37: Anhedonia related to weight loss/dieting?

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February 17th, 2026:

4:10: Agenda
4:00: Top-100 longest-living populations (countries)
10:40: Lifespan vs healthspan, factors influencing the increased life expectancy since 1950
15:06: How many steps per day is optimal for longevity?
25:45: How does intensity of cardio factor into longevity? (VO2max)
40:50: How can we optimize resistance training for the goal of longevity?
45:07: How can we optimize nutrition for longevity?
47:45: What is your take on lower protein for longevity?
51:38: Opinion of spermidine?
53:44: What How do we reconcile high protein recommendations for muscle & metabolic health with the threat of cancer?

February 25th, 2026:

1:36: Agenda
3:12: Are there supplements that can be taken to boost testosterone levels?
13:49: What did you do to make the muscle gains in your recent Instagram post (gym mirror footage)?
19:00: Ana Capolozzi IG clip: my thoughts/critique
31:15: Stephanie Crassweller IG clip: my thoughts/critique
38:15: Difficult client review (undereating & overtraining), premade meal commentary (week-long test, removing human error)
44:44: My thoughts on retatrutide & tirzepatide? GLP-1 position stand & summary
54:33: What is your opinion of horny goat weed?
56:53: How to explain to someone what's going on when they claim that they are not losing weight by barely eating?

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March 3rd, 2026:

2:30: Agenda
5:03: Dr. Rhonda Patrick and longevity guru Bryan Johnson said we need to stop eating at least 3 hours before bedtime to be healthy. How strong is the evidence supporting this claim?
23:07: Going into surgery and will not be able to lift for for a month. What can I do to minimize or prevent muscle loss during this time? (detraining discussion)
31:54: I was told that you can turn rice into a weight loss food by refrigerating it after cooking it and creating resistant starch. Is this true?
36:17: Registered dietitian here - I’m feeling burnt out from insurance-covered clients not complying with my nutritional advice, and instead using our meetings as psychotherapy sessions. Considering a career change, any advice?
42:25: Steps versus energy expenditure - do you still try to hit the steps goal even if you're doing more outdoor rural chores (ie, weeding, pruning).
46:27: High-dose omega-3 for preventing atrophy in bed-ridden individuals?
48:18: Why not stop taking insurance, so you can get motivated clients?
50:20: How do you explain to clients why the body loses muscle mass when you are in a large calorie deficit?
54:20: Norwegian 4 x 4

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March 10th, 2026:

1:50: Agenda
3:25: Dr. Difficult client case: hyrox training 3x/week, 10K+ steps/day, lost “only” 3.5 kg in 6 months, but has lost 10 cm off her waist and 9 cm off her hips. Not happy with her progress because she’s focused on the scale. What’s the best way to handle this?
12:13: How can we adjust the diet to mitigate acne?
16:50: Instagram clip critique: Viveta Lobo MD on carbohydrate requirements (including Menno Henselmans' meta-analysis).
28:28: Instagram clip critique: Dane Anderson on high protein intake, microbiome “imbalance”, cortisol, etc. leading to hypochlorhydria (low stomach acid).
39:10: Instagram clip critique: Dane Anderson on a client with digestive pain & bloating Hashimoto’s: fixed it with less than 100 g protein, fruit & fruit juice only for 4 weeks.
47:39: I heard that high cholesterol is not a bad thing, and that blue countries have high cholesterol, and statin manufacturers are responsible for putting out low cholesterol information. Is this true?
59:14: What are the symptoms of hypochlorhydria?

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March 17th, 2026:

1:37: Agenda
3:35: David Protein Bar debacle: the details, the lessons to be gleaned.
19:20: Recomposition – let’s discuss the finer points of chasing the holy grail of body composition changes.
27:35: Carbohydrate & muscle gain – let’s talk about the evidence hierarchy, and how published research can mislead “evidence-based” bros into eternal frustration as gainz remain elusive.
34:32: Omega-3 fatty acids – how much should we consume or supplement daily? What ratio of EPA/DHA is best?
45:05: Omega-3 index?
46:32: Higher doses of omega-3 for helping training recovery?
48:00: Favorite brands of omega-3? Kirkland Signature, Nordic Naturals
49:00: Will artificial intelligence (AI) help with critical thinking of coaches in the fitness industry??
52:30: Aren't all foods run through calorimeters to determine label values? Why would David Bar claim that this is the wrong method?

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March 24th, 2026:

1:36: Agenda
2:59: Viral Instagram post claims that “protein shakes destroy your kidneys faster than steroids” and “daily protein shakes = chronic kidney injury by 40.” What’s the evidence on this?
13:30: Reverse dieting: When to use it, how long, how to know if you should start a client off by reverse dieting, what to expect during a reverse, what is the difference between recovery diet, diet break and maintenance, etc.
32:00: Command The Stage 2026 - teachings & lessons
55:35: Was there an actual study by Richard Johnson?
57:45: Can you use reverse dieting to raise your caloric intake up just in general?
58:55: Are there people who are in fact compliant with a diet but are just metabolically suppressed and cannot lose weight despite very low calorie intake?
101:42: Reverse dieting & gradual increase of carb-dominant intake
102:42: Your opinion on training depending on body type? How to achieve an hourglass shape?
1:05:52: Do you have to train to failure on every set of every exercise (for healthy aging)?

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March 31st, 2026:

2:08: Agenda
4:41: Long-term maintenance: what does it mean, what should it look like? How to manage life without striving toward specific goals of fat loss or muscle gain.
16:30: Revisiting an age-old question: Is obesity a disease?
34:11: What are your thoughts on hormone replacement therapy for women that are saying that they can’t lose weight and are now blaming their hormones?
42:57: IG reel critique: Dr. Bill Campbell on weight loss resistance from sleep deprivation.
44:00: Sleep deprivation research - impact on energy intake & energy expenditure
50:39: IG reel critique: Dr Michelle Gordon on her semi-anti-CICO post.
53:37: What neuroendocrine adaptations are being referred to?

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April 7th, 2026:

1:25: Agenda
3:35: Newly published study on recomposition in maintenance versus deficit conditions in resistance-trained subjects on a high-protein diet – my thoughts as one of the co-authors.
12:47: Hi Alan, could you discuss protein powders? Some are quite expensive and advertise themselves to be the best vs protein powder from Costco and then everything in between. Whey isolate vs concentrate. So much to chose from and are any really better than others? Thanks!
34:30: Could you talk about overtraining? Perhaps go into more detail about how to avoid it for athletes who have high training demands (e.g. training several hours per week in a cardio-based sport + gym on top of that) and who are also very active throughout the day. Would also love to hear your thoughts about how they manage this in as well as not in a calorie deficit too. Thank you!
50:40: I was wondering if there is anywhere within the community that talks about maintenance after a fat loss cycle. My goal is to avoid weight gain and have a diet break. Specifically, if there are any recommendations on how to calculate macros for this. Protein I have a good handle on, but wasn't sure if there is "life" recommendation for fat and then remainder of calories in carbs (I'm assuming). I can use your online calculator for the calorie estimate.
57:00: Can you discuss what some of the literature says and what your thoughts are on intermittent fasting (which makes you skip breakfast) vs. having a high-protein forward breakfast that allows you to hit your daily protein goals easier. Is there any good studies on this?
58:30: What cardio type was being discussed in the overtraining section?
1:00:15: What do you think of 10 year-olds starting strength training?

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April 14th, 2026:

4:13: Agenda
5:40: What’s your take on algae oil?
11:40: What are the effects of red light therapy on body fat reduction?
15:32: With someone who is not diabetic are there any potential nutrition issues (or other issues) with, for example, regularly eating a whole pineapple in one sitting? Or eating 4 apples in one sitting? etc As this is going to spike blood sugar should someone doing this pair it with protein? Is this going to cause problems with insulin resistance?
24:51: There are so many ads right now for products targeting high cortisol and bloating. Is this just the current low hanging fruit for businesses or is there something to it?
39:39: I would like to know your opinion on collagen, everything on this subject would be great: from benefits to whether it is considered a protein?
51:08: Counting collagen as carbohydrate?
51:28: The size of the collagen molecule matter?
53:20: Doses of collagen beyond 15 g/day
54:12: Is collagen in hot liquid lower in quality or bioavailability?
55:22: Good sources of bodybuilding information (in the context of counseling clients)?

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