Dr. Ben Bikman

And then prioritize protein and don't fear the fat that comes with that protein.

And that was an important caveat because we didn't want them to be drinking fat, but we wanted them to acknowledge that in nature, all protein comes with fat.

Don't be afraid of that fat.

When humans eat fat with the protein, we digest the protein better and it's more anabolic.

There are studies in humans to show that people work out, give them protein, they'll have a certain degree of muscle protein synthesis.

If you give them protein and fat, it's even higher than it was with just the protein alone.

Yeah, and most people don't appreciate that bile, when the gallbladder from the liver releases the bile into the intestines, we always just think of that as being relevant to fat digestion.

And it's critical for that, but it also enhances proteolytic enzymes.

It makes the proteolytic enzymes...

more active better they work better so we digest the protein better and that may be the mechanism that explains the enhanced muscle protein synthesis from the combination so that was the dietary advice we gave them and i would just say that for people that manage your macros control carbs prioritize protein don't fear fat and then

When it comes to eating time, I mentioned it earlier, the more you can stack your meals earlier in the day, or at least the bulk of the calories coming earlier in the day, the better so that you can taper off through evening.

And by all means, or please don't eat within that three to four hour window before bed as much as you can.

Don't eat.

And then exercise.

In my view on exercise, as much as we both are, I am an enormous advocate of exercise.

I was a personal trainer back in the day during my master's degree and I hated every minute of it.

But I did it and I appreciate the role of exercise and I enjoy exercising every day.

If people are wondering what's the best exercise, my somewhat pithy answer is the one you'll do.

Just do something.

If you can do the sort of higher intense strength training that we were talking about, then please do it.