Dr. Vonda Wright

They don't. You have to make it. Contract your own muscles. Well, you need to feed your muscles. I always quote people one gram per ideal pound. Because listen, I'm an actual practicing person, doctor. And Here's what I know. People need really specific instructions and they can't be confusing. So is there a range of protein people need? Yes, there is.

They don't. You have to make it. Contract your own muscles. Well, you need to feed your muscles. I always quote people one gram per ideal pound. Because listen, I'm an actual practicing person, doctor. And Here's what I know. People need really specific instructions and they can't be confusing. So is there a range of protein people need? Yes, there is.

But people can remember one gram per ideal pound. So you've got to feed your muscle with protein. High quality protein. The highest quality protein has the greatest percentage of an essential amino acid called leucine. Leucine is not made by the body. It has to be taken in from the outside. It's a branched-train amino acid, and you get it from whey protein.

But people can remember one gram per ideal pound. So you've got to feed your muscle with protein. High quality protein. The highest quality protein has the greatest percentage of an essential amino acid called leucine. Leucine is not made by the body. It has to be taken in from the outside. It's a branched-train amino acid, and you get it from whey protein.

The best source in the universe of leucine and whey protein is mother's milk, but most of us don't drink that as adults, so we get it from dairy products. You can get it from plants for everybody that is a plant lover. You just have a much lower percentage. You have to eat a lot more of it. So high quality protein, number one.

The best source in the universe of leucine and whey protein is mother's milk, but most of us don't drink that as adults, so we get it from dairy products. You can get it from plants for everybody that is a plant lover. You just have a much lower percentage. You have to eat a lot more of it. So high quality protein, number one.

Number two, there's a lot of research for creatine supplementation for both men and women. When I first started being aware of creatine in 1992, it was during the Olympics. I was working with a bunch of wrestlers at that time. We would give very, very high doses. We would cycle the creatine. We would come on and off. Now, steadily, five grams a day will help build muscle. It will help build brain.

Number two, there's a lot of research for creatine supplementation for both men and women. When I first started being aware of creatine in 1992, it was during the Olympics. I was working with a bunch of wrestlers at that time. We would give very, very high doses. We would cycle the creatine. We would come on and off. Now, steadily, five grams a day will help build muscle. It will help build brain.

Well, it started out for bodybuilders, but it's for everyone. Actually, it's very well studied.

Well, it started out for bodybuilders, but it's for everyone. Actually, it's very well studied.

And it's not at all. You know what, despite podcasts like this and despite me screaming from every mountaintop, I find that there still is an incredible knowledge deficit in the general public about the principles of how to be the healthiest we can be. And an even bigger gap in the ability to take action for ourselves. I mean, and it's not a judgment.

And it's not at all. You know what, despite podcasts like this and despite me screaming from every mountaintop, I find that there still is an incredible knowledge deficit in the general public about the principles of how to be the healthiest we can be. And an even bigger gap in the ability to take action for ourselves. I mean, and it's not a judgment.

It's simply an observation that we know what to do, but we don't do it. And we know what to do and we don't do it. Even if we see in our family someone who's going through the throes of diabetes or even on to Alzheimer's, it's still not enough motivation. And I think that's the real problem to solve.

It's simply an observation that we know what to do, but we don't do it. And we know what to do and we don't do it. Even if we see in our family someone who's going through the throes of diabetes or even on to Alzheimer's, it's still not enough motivation. And I think that's the real problem to solve.

Sometimes we solve it by scares, right? You know, someone has a tremendous health problem, but sometimes that's not even enough. I have found that it is never going to be motivating enough to try to say, okay, if you do this today in 20 years, you're going to be much better. There's this temporal disconnect. People just don't get it, what they're going to be like at 70.

Sometimes we solve it by scares, right? You know, someone has a tremendous health problem, but sometimes that's not even enough. I have found that it is never going to be motivating enough to try to say, okay, if you do this today in 20 years, you're going to be much better. There's this temporal disconnect. People just don't get it, what they're going to be like at 70.

I think we have to make you feel good every single day. It's like when we were talking about your brain when you're doing heavy work and cognitive work. If you can feel better every single day, you'll continue the behavior, not for a promise. So I think that is the way to to talk to anybody, it's the way I talk to my patients. Can I make you feel better tomorrow?

I think we have to make you feel good every single day. It's like when we were talking about your brain when you're doing heavy work and cognitive work. If you can feel better every single day, you'll continue the behavior, not for a promise. So I think that is the way to to talk to anybody, it's the way I talk to my patients. Can I make you feel better tomorrow?

Can I make you feel like a badass because you lifted heavy weights today?

Can I make you feel like a badass because you lifted heavy weights today?