4 Health and Fitness Myths EXPOSED – BioTrust Radio #2

Written by Tim Skwiat and Shawn Wells

Welcome to the latest episode of BioTrust Radio, our weekly podcast dedicated to answering your questions related to health, fitness, nutrition, and supplements so you can get better results, faster! In today’s show, Shawn and Tim help steer you right by exposing 4 popular health and fitness myths.

To start streaming, or listening, right here on the blog, simply click the play button below. If you’d prefer to download the episode to your phone, tablet, or computer so you can listen any time, simply click on the iTunes or Stitcher link below. Enjoy!

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In Part 1 of our myth-busting series, we answered questions like, “What’s the best cardio for weight loss?”, “Is sodium bad for you?”, “Does dietary cholesterol raise blood cholesterol?”, “Are high-fat diets bad for you?”, “Is margarine healthier than butter?”, “Is coconut oil really unhealthy?”, and more.

In this must-listen episode of BioTrust Radio, Shawn and Tim continue down the path of busting fitness and nutrition myths, helping you clear through the clutter by answering questions like:

  • Should you be lifting weights?
  • Do you have to lift heavy weights to build muscle?
  • Are whole eggs healthy?
  • How bad for you is the “complex carb” maltodextrin?
  • Are high-protein diets healthy?
  • Do high-protein diets cause kidney damage?
  • How much protein per day should you be consuming?

We’ll cover these burning questions and much more. Enjoy!

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Show Notes—Transcript

Shawn: Hey, we’re back. Thanks again for checking us out on BioTrust Radio. The last episode we were covering myths that need to be busted, such as coconut oil, that’s being hotly debated. This episode we’re going to cover even more. So, Episode 2 here, we’re covering with even more fitness, nutrition, and supplement myths. Let’s dig in.

So, the next one, building muscle. There’s a few things here. One thing I’ll say before I’ll let you get into your part is that I know that some people that are maybe elderly, let’s say, have concerns that if I get in the weight room what’s really going to happen, “I can’t build back muscle. I cannot build back bone mass, bone mineral density.” They think, “Oh, I’ve got to use calcium and vitamin D, and all that stuff. It’s the only way.” Or maybe to use some certain drugs that help with bone mineral density. But that’s not true. There are studies that show that people into their 80s, and even 90-plus, there’s a study with a 90‑plus-year-old population. They showed that using resistance training with these 90‑plus‑year-olds, that they gained muscle back, a substantial amount of it, and they also gained back bone mineral density without using any changes to diet, any changes to supplements. So there’s some incredible benefits to resistance training that helps as you get older. That muscle mass and that bone mass can save you.

I worked with the elderly in nursing homes and I’ll tell you, just one fall led to a hip fracture, led to them being in a nursing home and could lead to them being bed‑bound, getting pneumonia, and then passing. I mean, I saw people that were otherwise healthy, they were like 60 years old, that were still working. I’m not talking about 98 years old. I’m talking about a normal active age, but they just didn’t have enough bone mass and they didn’t have enough muscle mass, and they fell. This isn’t just people that are skinny that I’m talking about. I mean, you can have substantial body mass but be low bone mineral density and be low on muscle mass.

These falls can easily happen. You can trip on something. There could be ice or whatever, and it’s a life changer. I saw it so many times that healthy, active, highly-cognizant people got taken down and never bounce back, or even died. It’s crazy. I will definitely make a hard push that please, anyone listening, everyone needs to do some kind of resistance training. Please do this. It’s one of the most important things that you can do for your health outcome, your life, to have a longer life expectancy, to have better quality of life. Make sure that you take those steps, take some time to do some resistance training.

Tim: I love that you set the table. I mean, that’s just like a beautiful dinner table all set, because as a strength coach, I’m tremendously passionate about that building muscle.

Shawn: It’s not just for aesthetics.

Tim: Right, not just for aesthetics, not just for athletic performance. Those are things that we’re passionate about. Healthy aging and living the optimal life is something that’s truly important to us, and I still think that there’s a stigma around strength training that it is for bodybuilders, strength athletes, cross-fitters, and other performance athletes, and it’s for everyone. We want that to be loud and clear. We probably said it six times already. We want everyone to do some form of resistance training, and that can be weightlifting, it can be circuit training, or it can be bodyweight training. It just depends on your level of fitness and what you’re comfortable with. If you’re not familiar with exercise, and depending on your level of fitness, get your clearance from your doctor, talk to a personal trainer, and so on and so forth.

Shawn: You could even do stuff in the pool, right, if you have issues with impact and you’re worried about your joints, and maybe you’re not as easily mobile at this point, you’re sedentary. If you just want to get active and find a place to start, that’s one place to start.

Tim: Agreed. And just one thing, since we’re talking about myths that I want to emphasize here is that in my experience, a lot of people, especially as we get a little bit older, shy away from strength training because they think that they have to lift really heavy weights and it’s intimidating. I agree, it is intimidating. But the latest research is showing us that you don’t have to lift heavy weights, actually, to build muscle. Certainly, as we’ve talked about, if you’re interested in building a lot of strength, then heavier weights are going to be the most efficient and effective way to do that. And when we’re talking about heavy weights, we’re talking about maybe a weight that you can lift anywhere from two times to ten times or something like that. But the latest research from labs from like Stu Phillips and Brad Schoenfeld, show that we can lift a weight that’s like 30% of our one-rep max, which is going to be somewhere around the weight that we could lift 25 to 35 times. So, with a fairly light weight, we can build the same muscle mass as a weight that we could lift 10 to 12 times. That’s really encouraging to people that maybe have been afraid to go to the gym to lift weights or to do bodyweight exercises and things like that because that they were afraid or intimidated by heavy weights.

Shawn: I’ve actually gone to lighter weights as I’ve gotten older. As I’ve gotten more injuries and things like that, I’m a little more reluctant to just throw down as heavy as I used to. Now I’m employing these other techniques that I’ve found to be extremely effective, based on the science, like drop sets and supersets, intraset stretching, and KAATSU. All these really cool techniques, that if you work with a really skilled trainer, maybe you can get more adept at. You can certainly look up some articles on them. But it’s incredible to me how fatigued I can get and how difficult the workout can be, and yet I’m not lifting tremendously heavy weight. You’re just decreasing in a time under tension and keeping more constant time under tension. I’m not swinging the weight as I’ve lightened up. Even things like, let’s say if I’m a bicep curl, just moving my arm a little bit more forward and changing that lever arm, and all those kinds of things.

Again, if you work with an expert, a trainer, I would encourage you, that if you’re just getting started or you’re you want to get back in and really get more effective with it, spend some time with a trainer. You don’t have to do every single session with a trainer, but maybe get educated by the trainer, have them set up your program, and maybe once a month check in with them and say, “How am I doing? How’s my form?” Because it’s amazing, now that I’ve employed these techniques, thank you to my trainers, which are right around the corner from our headquarters here [at TELOS Fitness Center]. They’re incredible guys. They’ve really made a massive difference to me, and I guess as I’m getting older it’s less macho stuff for me and more about healthy aging, and I’ve been using all these techniques, all the science. And man, like my weights are like dramatically lighter, but I’m still getting great benefit, like you were talking about. The science is there.

Tim: But one final thing that I want to emphasize. You talked a lot about why building muscle is so important as we age. One of the things that often gets overlooked, or that I think is a good metaphor, is that our muscles are actually a reservoir for the carbohydrate that we eat. It’s like a carb-burning machine, essentially. So, the more muscle that we have, the more muscle that we move, the better and more efficiently we are able to process carbohydrate if we eat them. So, for people that have issues with carbohydrate tolerance, we’ve hinted that the ketogenic diet might be a good approach for them, but also building muscle and maintaining muscle as we age is tremendously important for insulin sensitivity and carbohydrate tolerance. So I just wanted to add that because people have difficulty with that as they get older as well.

Shawn: The GLUT4 receptor.

Tim: Exactly.

Shawn: That’s on the muscle. Exactly. So that’s a great point, a phenomenal point, Tim. We talked a little bit about cholesterol, but there’s a unique one that’s been thrown under the bus on and off over the years, and that’s eggs. I just had my eggs this morning. What do you think about eggs, and are they dangerous. I think this one documentary I just recently watched that there’s a whole other discussion that we could spend hours on, and I’ve done on some other shows, What the Health. It’s on Netflix. Oh man, the science is just so bad.

Tim: What science?

Shawn: Yeah, exactly. I’m not saying vegan is bad, per se, but the documentary is just so poorly done, scientifically. It’s very frustrating. It’s creating myths galore. It’s creating all new myths. But they say in that documentary that one egg is as bad as five cigarettes.

Tim: Oh! Gosh.

Shawn: So, what do you think about eggs? Are they dangerous? Is it like smoking a half pack of cigarettes?

Tim: Man, I would be interested to know where that comes from. Yeah, I mean, as a sports nutritionist and coach, I just have to shake my head and do the old double facepalm when I overhear a conversation where a dietitian or nutritionist or just two people talking say, “Do an egg white omelet instead of whole eggs” or “Go with the egg substitute instead of eggs,” and “It’s fat-free, cholesterol-free,” and that’s just a perfect snapshot of the misguidance and misinformation that’s out there.

I just wrote an article on our blog about the benefits of eggs. Just kind of a brief one. It talks about why you should eat the whole egg. We really talked about it.

Shawn: Brand-new data just came out, actually, showing that the only way you can get enough choline in your diet is through eating eggs or supplementation.

Tim: Wow.

Shawn: They basically said that without eggs or choline supplements, you can’t get enough choline that you need.”

Tim: Well, run with choline. Let’s talk about why you should be eating the yolk.

Shawn: Oh, yeah. Obviously, the choline is the same as almost talking about the cholesterol. A healthy brain, choline is so important for brain health. Cholesterol is important for brain health. These phospholipids that make up the brain, proper nerve conduction with your neurons and myelin sheath, and all these kinds of things. Just even like your cell, like any cell, like that outer layer, you need that cholesterol. And again, choline is an important part of that equation.

Tim: Yeah, absolutely. And you’re only going to get choline from the yolk. If you’re not eating the whole egg, you’re not getting it.

Shawn: Basically, the egg white is just protein.

Tim: And along those lines, it’s only about half the protein that you’re get in a whole egg. I think 40% of the protein is in the yolk, so you’re getting rid of 40% of the protein.

Shawn: As a keto dieter, I wish I have all the yolks.

Tim: I know. That’s what I think.

Shawn: Like where do all these yolks go? All these egg white people, like there’s all these cartons of egg whites. Can I get a carton of egg yolks? That’s actually where all the nutrients are. That’s where all the health benefits are, is in the egg yolk. There’s all these B vitamins, besides choline, that are in there. Amazing stuff.

Tim: Exactly. All these fat-soluble vitamins, like vitamin D. Eggs are one of the few dietary sources of vitamin D. One of my personal favorite things to talk about with eggs, with egg yolk, specifically, are the carotenoids that are in the yolks.

Shawn: That’s what makes them yellow.

Tim: That’s exactly what makes them yellow. Lutein and zeaxanthin are potent antioxidants known as the macular carotenoids, and the reason that they’re called macular carotenoids is because they build up in your eyes. In fact, they’re so important that some people call them natural sunglasses. So, they help block blue light or filter blue light and really maintain eye health and vision.

Shawn: And now there’s the new data, with going back to the brain, with choline and the cholesterol being important for your brain. But yeah, now there’s the new data with lutein and brain health.

Tim: And one of your favorite things with brain health is BDNF, right?

Shawn: Yes, exactly.

Tim: So, lutein can facilitate the release of this.

Shawn: Brain-derived Neurotrophic Factor.

Tim: Yeah, it’s kind of a growth factor for nerve cells. It basically keeps our whole entire nervous system healthy.

Shawn: So, to break it down, I would say the egg yolk, or eggs in general, but in particular the egg yolk, is going to be highly protective brain food.

Tim: Exactly.

Shawn: Certainly it’s not like cigarettes.

Tim: Eye food. But heart health is also one issue that comes up, and man, I’ve looked at probably a dozen randomized controlled trials where they look at eggs versus egg substitutes, or egg versus no eggs. I’m talking like two or three eggs a day for 12 weeks. At best, there’s no difference in markers of cholesterol and other markers of cardiovascular health, and at best, there’s improvements in HDL and LDL and other markers of cardiovascular health with eggs, whole eggs. Man, that myth.

Shawn: Myth-busted. All right, how about the next one that we see in a lot of supplements, in a lot of foods. It’s really one, either a filler, or two, a way to coat foods so that other things can stick to it. Think about like nuts. Sometimes they might use maltodextrin to coat them. So you see maltodextrin everywhere. Where does it come from? And it gets listed uniquely, so it’s used often. On the label, it looks like it’s very low sugar, but it’s a carbohydrate. Let’s talk about maltodextrin. What are your thoughts?

Tim: Maltodextrin, well I think maybe first to start with where it comes from. Maltodextrin typically comes from corn.

Shawn: GMO corn.

Tim: And 90% of the corn grown in the United States is GMO corn, and that’s not typically corn that you would eat like that you’d find in the produce section. Most that sweet corn is not. But that GMO corn is typically used for corn-derived ingredients like high fructose corn syrup, corn oil, corn starch, and maltodextrin. Like you said, and I remember this back when I first got into nutrition several years ago, that I would buy meal replacement packages. I’m not going to name any companies. But they claimed that maltodextrin was a low sugar, complex carb.

Shawn: Complex carb, yeah.

Tim: So it comes back to that simple versus complex carb classification, yet it’s not that simple though.

Shawn: No, no. It very unique. It’s mostly starch, but it’s not listed like a sugar. But really, your body is going to treat maltodextrin essentially like it is a sugar. And for all intents and purposes, it’s sugar. The entire thing is sugar. But I think 90% is what would be considered non-sugar on a label. So it’s very frustrating. It’s a loophole that gets exploited in food, in supplements. So honestly, if you see maltodextrin, I would be quick to avoid that food. It’s either in there to look like a non-sugar source when it is, or it’s probably a highly processed food. When it’s used in foods as a way to dust it and add other spices and create a coating, then most likely you’re getting into those processed foods that have that bliss point, like we’ve talked about, that are going to make you overeat. Those are snack foods that are coated with maltodextrin. I would just by and large try to avoid maltodextrin. It’s not healthy for you.

Tim: Yeah, exactly.

Shawn: The last one, a big one. One we hear about all the time is high-protein diets. Some people eat a lot of protein, especially like people we know that do bodybuilding or active, like protein seems to be like the one macronutrient that gets all the love. Sometimes there’s fat phobia, like we talked about already, that’s misguided. And there’s certainly people that are carb-phobic and try and eat a low-carb diet. But protein always gets the pass and people love protein, but there’s some talk about high-protein diet can damage your kidneys. Oh my goodness. So what is the reality around this kidney damage and high protein diets?

Tim: That’s a great question, Shawn. I think just a little bit of a backdrop, like you said, protein does tend to get all the love, and that’s because there’s a pretty substantial amount of evidence that shows that high-protein diets have a number of beneficial outcomes in terms of body composition and metabolic health. And we can get into what that means to have a higher protein diet, but by and large, we see that protein is very satisfying, so it helps with appetite control and hunger and cravings and things like that. And some people kind of play up the metabolism-boosting effect, but it does. I mean, like anything you eat, the body has to process, and it’s calorically expensive and that process called “the thermic effect of food” is much more calorically expensive for protein than carbohydrate or fats. It does have that metabolism-boosting effect. We talked about muscles.

Shawn: Sparing lean body mass.

Tim: Yeah, exactly, and it’s huge. As we get older, our protein needs may be even higher because for certain reasons, like leucine threshold, that we don’t need to get into. But higher protein diets may be even more important as we get older.

Shawn: Yeah, it’s called sarcopenia. As you age, you lose this lean body mass that you may become more, like we talked about, more leucine insensitive, or whatever, like you said. That threshold for leucine or having more protein, gets more and more important as you age, that you’re just probably not getting enough. And there can be actually like a phenomenon called sarcopenic obesity, where someone can potentially stay the same weight and they think they’re doing okay. This is almost like the type of thing that leads into that whole hip fracture fall thing that I was talking about, but you’re trading off lean body mass for fat mass. That you’re staying at the same weight, so it’s an interesting phenomenon that you’re losing that key lean body mass that protects you.

Tim: Exactly. Just to kind of go into the myth here, is that it is. It’s just been a myth, that high-protein diets cause kidney damage. Stu Phillips has called this a “circular argument.” Stu Phillips is also a Researcher at McMaster University, a renowned protein researcher. And I think that’s a good way to look at it, because when people have various issues with kidney disease or renal failure, they typically are given a diet that’s low in protein. Because it is a process to filter the protein, and that is a process that the kidneys are involved in. But under normal circumstances, when kidney health is good, it’s not causing protein damage. It’s just that in the case of kidney damage, they want to lighten the load on the kidneys and so they reduce the amount of protein.

Shawn: To me, it’s equivalent to saying, “Don’t drink twice as much water because it’s dangerous to your kidneys,” or “Don’t eat twice as much food because it can damage your intestines” or something. When your body is healthy, this is what it’s meant to do; high or low, or anything in-between. It’s only a question of when there’s impairment or disease that you have to look at some of those things that it’s basically its whole function is to process these things. So, in this case, protein and your kidneys. But no one says, “Don’t drink twice as much water. It’s going to be dangerous to your kidneys.” Now, they would say that if you do have renal impairment. You do look at fluid. I mean, this is really the same thing with the protein. It’s a myth. What’s the study that Joey Antonio did?

Tim: Exactly. So, there’s no evidence. When we look at the whole body of evidence, in healthy humans, there’s no evidence that says when we consume 0.7 grams of protein per pound a day that it’s going to cause kidney issues. In fact, to your point, Joey Antonio has done several studies looking at anywhere between 1.5 and 2.0 grams of protein per pound of body weight per day, which is a substantial amount of protein, for eight weeks to four months, or even longer, that there’s no issues. So, they’re measuring the various blood tests where you would be able to see if there’s any issues, and there’s no issues. So there’s that. But the myth is busted.

Now, having said that, there’s maybe a little bit of information out there that restricting protein every now and then, or fasting, or rebalancing may have some benefit to it. Do you have to have a super high-protein diet all the time? Or if you go a little bit lower in protein every once in a while, are you going to lose all your muscle? No, in fact, it may have anti-aging benefits. We can get into that another time, but again, the idea that there’s extremes, I think we’re trying to bring people not to the middle, but away from the extremes in the right direction.

Shawn: Right. And I think that was the whole point of our myth-busting podcast, and we’re going to do these certainly from time-to-time as your questions come up or things come up in the news that we see. We want to bring truth to these subjects. We want to shed light on things that maybe are misguided or sensationalistic. Oftentimes, there’s a lot of stuff in the media that’s just portrayed a certain way for clicks. Clickbait, as they call it on the internet now.

So, that’s our goal, is to educate and empower you, and hopefully you feel like we’re doing that. Definitely give us more feedback. Let us know what you think of this episode and what you want to hear in the future, and we really enjoyed it. So, thank you folks.

Tim: Thanks guys.

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    Are YOU interested in getting better health and fitness results faster AND winning FREE supplements? I thought so. 🙂

    Simply tune into Episode 2 of BioTrust Radio as my fellow co-host Shawn and I take a deep dive into all things related to nutrition, exercise, and supplements, including your questions, hot topics, and myths.

    After you listen to the show, be sure to leave us a comment or question right here at the blog to enter for your chance to win FREE BioTrust products. Information is power, and remember, you’re just ONE DECISION away from better health and a better body!

    • Katharine Jensen

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    • Tgehman

      I’m always hungrier throughout the day the more protein i eat, but I’m gonna give it a try.

  • Lila Dief

    Hi Tim and Shawn, great information on muscle building with weights and the protein issues. I have a question, I love my steak and ribs, but feel its really not good for me. But feel so much energy and satisfy when I eat them….so I thought I would start the Biotrust protein blend, but my question is, should I take this just before I work out with my weights and is this enough protein for me to get through the day? Thanks, Lila

    • Hi Lila,

      Thanks so much for tuning in and sharing your feedback; we appreciate you! Thanks for sharing your questions; they’re great. First, I have a question for you…you mentioned that you feel great when you eat meat/animal-based foods; however, you feel like they’re not really good for you. Could you expand on that last part a little bit? In other words, why do you feel those foods aren’t good for you? There’s no question that most people could stand to eat more minimally-processed plant-based whole foods (and that would be good for their bodies and the environment); however, I’m not convinced that everyone needs to adopt a completely plant-based diet. Anyway, I’m curious to hear your thoughts.

      With regard to protein intake, we tend to recommend about 0.7 grams of protein per pound of body weight (really, a range of 0.5 – 1.0 grams per pound is probably more applicable albeit less precise), and it’s a good rule of thumb to eat at least 20 – 25 grams of protein per feeding. Along those lines, BioTrust Low Carb fits in perfectly, as each serving provides 24 grams of protein. Pre/post-workout are certainly good times to use BioTrust Low Carb, but you can basically consider it a food. In other words, you can use it any time of day to help you meet your protein needs. For instance, you can use it at breakfast (a critical time for protein, yet most people don’t get enough) or as a snack during the day to not only boost protein intake but also help with appetite management and craving control.

      I hope this is a helpful start, Lila. Please feel free to share any additional questions that you may have. We’re here to help!

  • Susan Hall

    Thanks Tim & Shawn! AWESOME 2nd podcast! You really busted some great myths! I appreciated the talk about healthy muscle mass and just maybe you’ve motivated me to try again! Yeah! I had knee surgery just about 2 yrs ago and extensive PT and could never regain the muscle mass lost in my quad. Always was 1 step forward & 2 steps back. I gave up several months ago. Need to get at it again! Thanks!! The egg fad of egg whites only shows the days of old diets for sure! I have changed in last couple yrs to organic eggs only so no hormones or pesticides or corn food. You didn’t mention on this. Do feel this is a critical point or not worth the expense? Also loved your points on maltodextrin. Everything always seems to have to be so sneaky! Thanks for setting that one straight!!!

    • Hi, Susan! Thanks so much for tuning into Episode 2. It really means a lot to us that you’re a “regular” listener, and we’re so glad that you’re finding this resource so helpful.

      This was definitely a favorite episode of mine. Two of the most important variables for healthy aging, in my opinion, are lifting weights and protein intake, as they have the most profound effect on preserving our calorie-burning lean muscle as we age. We can’t overstate the gravity of age-related muscle loss and the potential negative health ramifications (reduced physical function and quality of life, decreased metabolic rate, predisposition for visceral fat gain, increased risk for diabetes, cardiovascular disease, cancer, and more).

      We do understand that getting started with a strength training program can be intimidating. Not only that, if you haven’t had guidance before, it can be downright confusing how to figure out where to start. Along those lines, I do think it’s a good idea to consider working with a highly qualified personal trainer. I know that can be expensive, but having supervision, guidance, and accountability can be tremendously helpful in the initial stages.

      That’s a great question about the eggs. By chance, are there any farmers markets where you live? These are usually great for buying the freshest, healthiest eggs. Generally speaking, I would recommend opting for eggs from “pasture-raised” hens whenever possible. (Note that this is different from cage-free and free-range eggs.) You know the old saying, “You are what you eat?” Well, this applies to animals too. The better the hens’ diet, the better the nutritional quality of the eggs. For what it’s worth, there are very few pesticide residues found in conventional eggs, and egg-laying hens are not injected with hormones. So, while some brands/cartons may market “hormone-free”, that applies to all eggs.

      Keep being awesome!

  • Pon Thida

    eat egg to help your health, save money , ………….

  • Carol Wayson Peitzsch

    Great information, guys! Thanks for that! I’m always arguing with my husband over the egg white thing (he doesn’t want to eat the yolks, which yes – leaves more for me but I want him to be healthy, too!!!) and muscle training (he only does cardio). This information gives me a bit more ammo to use to hopefully bring him over to my lifestyle. I’d love for us to be paleo (with 50% raw diet) together! It sure would make mealtimes easier. ;*) Keep the info coming!! p.s. also great news on the weight lifting with lower weights. I’m 49 years old and have been concerned about not getting enough benefit and muscle mass when I’ve lowered my weights and slowed my weight advancement. I’m going to check out those new techniques to mix my routine up a bit! I’m also going back to listen to podcast #1 because I missed that… please hit us with #3 soon!

    • Hi Carol,

      Thanks so much for listening and sharing your feedback; we appreciate it! And we’re glad to hear that you enjoyed the show. If you haven’t already, here’s a link to Episode 1.

      That’s really interesting about the dichotomy between your husband’s beliefs (and actions) and your own. What the heck is his problem? Why isn’t he following your lead? I mean, come on. All kidding aside, I do hope that he has an open mind to the information we shared. As frustrating as it can be, I speak from experience when I say that sometimes it takes someone else to convince a loved one or someone close to you.

      Having said that, I’d be curious to hear more about what’s important to your husband and why he thinks that these things (e.g., cardio, egg whites) are the best options for him. I don’t want to completely dismiss his strategy; if it’s “working” for him, I don’t think we can deny him that. At the same time, I think it’s important to speak in terms that are relevant and salient to him.

      I would definitely be curious to hear your feedback as you integrate some of the weight training techniques that we talked about. I think the evidence is there that lighter weights can be just as effective as heavier weights (at least when it comes to building/maintaining muscle mass); at the end of the day (better said, at the end of the set), it’s all about degree of effort. This gets a little trickier, to be honest, with the lighter weights because extending those sets can be downright uncomfortable!

      Keep up the great work, Carol, and let us know how we can help.

      • Carol Wayson Peitzsch

        Thanks for the thorough answer, Tim! I love reading all the comments and answers in the thread – super helpful. 🙂 As for the hubs, we do have quite different ideas on diet and exercise. He likes to count calories, do cardio once or twice a week, and doesn’t believe in supplements. I follow a paleo diet with lots of raw stuff, lift weights twice a week (and walk 5-10K everyday) and take lots of supplements for different things (from MSM for joint pain to probiotics). His strategy has worked in that he lost a good chunk of weight a couple years ago and manages to keep it off mostly, but he’s far from fit. Luckily he has some good genes which gave him muscular legs, but his upper body could definitely use some work. I love him the way he is, of course, but I just would like him to get rid of some of that unhealthy AND DANGEROUS belly fat. But he’s got to want to make the changes himself. I just try to let my success be a good example (6 weeks since starting my new way of eating and I’m down 3% body fat and can see my abs for the first time in years!) and hope he joins me. I would also like to suggest some ideas for future podcasts on subjects I’m interested in… such as the best time to drink protein shakes, which animal protein is the best to eat (and which vegetarian source is the best for meat-free Mondays), and what is the best before dinner snack to burn fat (or at least not gain any) while sleeping. Thanks! 🙂

        • Hi Carol,

          Thanks so much for following up with the additional information; I really appreciate it! It sounds like you’re really dialing in your personal program, and I love that you’re okay with letting your results speak for themselves. It also sounds like you have a good understanding of why it’s important to focus not just on weight loss, but quality weight loss (i.e., body fat percentage), and I hope that your husband has a similar appreciation.

          It sounds like you’re well aware of the dangers of visceral fat, and my hope is that he is as well. If you think he’s open to someone else’s input on the topic, I wrote about it in this free report. But you’re absolutely right, he has to be the one to make the changes. He has to be ready, willing, and able, and they also have to be relevant and important to his “why”.

          Great ideas for future podcasts; thanks for sharing! Here are some blog articles that we’ve written on a couple of these topics:

          The best foods to eat before bed

          5 plant-based proteins you need to add to your diet (Note that we’ll soon be releasing a plant-based protein supplement that will knock your socks off.)

          Milk vs. meat: which is better?

          Keep up the great work, Carol!

  • Omar Isais

    It’s amazing to see how much balance plays a part in dieting based on the myths you guys busted thanks.

    • Ah, balance, great call, Omar. We do tend to desire “black and white” answers and seek “extremes.” However, you make a great point and provide an excellent summary.

      I know this is not what you’re implying, but it reminds of the guidance “everything in moderation,” which may work for a small sample of people but is probably too vague and inappropriate for the majority. In fact, for most people, “everything in moderation” typically results in poor diet quality, worse metabolic health outcomes, and weight gain.

      Thanks, Omar; we appreciate you!

  • Katharine Jensen

    Awesome podcast. I myself am a 61 yr old with fibromyalgia. I do have muscle loss mainly due to my fibro. I try to do exercises at home as some times have difficulty getting to the gym. I know there are some density training on YouTube as well as other online blogs. But am not always sure if am doing the correct exercises. I did hear Shawn talk about using weights. I never really learned the proper ways to use them. I have 5 lb weights at home and am thinking also to get 2 lb weights and weights for the ankles… but my question is, where can I get proper weight training. I do follow the G.Warrior but he does mainly no weights training. Thanks.

    • Hi Katharine,

      Thanks so much for tuning into the show; we’re glad you enjoyed it!

      There’s quite a bit to unravel here, and for starters, let’s focus on your question about where you can get proper guidance and coaching on weight training. I’d suggest seeking out a highly qualified personal trainer and/or physical therapist. I’m not exactly sure where you live, but you might consult one of the following directories to locate a fitness pro near you:

      Precision Nutrition Fitness Professionals Directory

      Gray Institute Fellow Locator

      American College of Sports Medicine: Find a Trainer

      A qualified fitness professional would be best able to provide you the coaching and accountability that you—or any other person who’s new to strength training—would need. S/he can help right an appropriate program based on your experience, limiting factors, and goals. For what it’s worth, aerobic exercise (which can be either steady-state cardio or high-intensity interval training), strength training, and aquatic exercise have all shown significant promise in improving quality of life and physical function in folks with fibromyalgia. A key is incorporating “graded exercise,” which simply means properly progressing through exercise, and that’s something that a fitness professional can also help with.

      Lastly, here’s an article that I thought you might find interesting:

      Living Well with Fibromyalgia

      I hope this is helpful, Katharine; please keep us posted. Thank you!

    • Katharine Jensen

      Thanks Tim for your help. Will definitely look into it. FYI am from Canada. And always enjoying the blog posts as well. Cheers.

  • Nena Ellison

    What am i needing in my diet I’m getting stiffer, i excercise, my knees are bad I’m getting Oxygen shot in my knees. They are getting better but i can’t walk for any length of time. Please tell me ! What product that you have that i need.

    Nena Ellison

  • Jovita

    Thanks for the presentation. It was good to know that high protein foods like eggs are not dangerous to the consumers. The myth has been solved.

    Tell me how one can reduce belly fat

  • Cassie Patton

    How does a 47yr old woman find out what her target fat burning heart rate is?

    • Hey Cassie,

      Great question! Traditionally, the “fat burning” heart rate zone is defined as 60 – 70% of your maximum heart rate, which can be determined by subtracting your age from 220. So, in your case, your so-called fat-burning heart rate zone would be 104 – 121.


      There are some significant issues with this. For starters, there is tremendous variability in maximum heart rates, and the validity of this old-school age-based equation has been highly scrutinized. For example, if your max heart rate is higher than predicted, you’ll be exercising at a lower intensity. Conversely, if your max heart rate is lower than predicted, you’ll be exercising at a higher intensity, which may be very difficult to maintain for the recommended 30+ minutes for this type of exercise.

      Secondly, what you’ve eaten around exercise can have a significant impact on the type of fuel that’s used during activity. For instance, the fat burning zone is borne out of data collected from participants who were fasted. If you eat carbs in the hours before exercise (probably up to about 8 hours even), you’ll be burning less fat and more sugar.

      Lastly, and arguably most importantly, this takes into consideration such a small window of time. In other words, if fat loss is the goal, it’s way more important to consider overall energy balance (e.g., energy expenditure, caloric intake) over the course of days, weeks, etc., than it is what kind of fuel is being burned over the course of a 30-minute exercise session.

      Along these lines, you might consider taking a listen to Episode 1 of our podcast (if you haven’t already) where we talk more about cardio. Also, you might find the following article to be helpful too:

      What’s the Best Cardio for Weight Loss?

      Sorry I went off on a bit of a tangent here, Cassie. I probably should have started by asking the simple question of why you were interested in determining what your target fat burning heart rate is. Please don’t take this the wrong way; I hope that I can be of help.

  • Leah

    Solid info – thanks!

  • Shelley Armer

    Great info, especially about the importance of building/maintaining lean muscle mass as we age. I work in a women’s only gym and that is one of the most difficult concepts to get across. Walking is good, cardio is good, but the strength training piece is necessary as well.

    • Hi Shelley,

      Thanks for tuning in! We appreciate your support and encouragement. Please feel free to share this with the members at your gym. Although I’m sure this is stuff that you preach on a regular basis, sometimes it takes hearing it a slightly different way to get the significance across. Let us know how we can help.

      Keep up the great work!

  • Ann Darling

    Absolutely a great amount of information given. This was my first podcast and I really enjoyed it. I was especially interested about protein, eggs & weight resistance training. Can’t wait for the next Podcast.
    Also started BioTrust supplements this week and can’t wait to start seeing results!!

    • Hi Ann,

      Great to hear from you! Glad that you found this to be so informative. Stay tuned for future episodes, which we’ll be releasing on a weekly basis. And please be sure to let us know if there’s anything that you’d like for us to cover on upcoming episodes. We’re equally excited about you getting started with our supplements, and we eagerly await your feedback; keep us posted!

  • Leandra Hopkins

    First time I listened and I really enjoyed it. I have always favored the whole egg and never believed it was bad for us. Thanks

    • Hi Leandra,

      Thanks so much for tuning in; we’re glad you enjoyed the show. Please let us know if there’s anything that we can do to help you, and if you have any questions you’d like for us to cover in the future, please share them. Keep up the good work!

  • Hi Sue,

    Great question! We have a Beginner’s Guide to the Ketogenic Diet that you might find helpful. We have a couple other keto-related articles here on the BioTrust Blog:

    Shawn Wells’ Ketogenic Diet

    Dr. Roberson’s Keto Success Story

    While those are provide a great starting point, if you’re looking for the most elaborate, comprehensive, and authoritative guide, The Ketogenic Bible is going to be your go-to resource.

    I hope this helps, Sue; please keep us posted

  • Dori Goodman Klingsporn

    Thank you for that awesome educational podcast…. What can you help us individuals with that are plagued with thyroid issues? Especially hypothyroidism? What supplements would you recommend?

    • Hi Dori,

      You are very welcome; we’re glad that you enjoyed the show!

      As far as your questions, our products and the information that we provide are intended for healthy adults over the age of 18. We advise folks who are being treated for medical conditions and/or taking prescription medications to consult with their physicians prior to taking any new supplements, changing their diets, starting a new exercise program, etc.

      For otherwise healthy individuals who are simply looking to optimizing thyroid function, we have put together the following free report, which discusses various lifestyle factors that may affect thyroid function:

      14 Foods That Boost Thyroid

      If you’re looking for more in-depth help, I’d recommend taking a look at some of the resources provided by Dr. Michael Ruscio.

      I hope this is helpful, Dori; please keep us posted, and please let us know if you have any additional questions. Thank you!

  • RB

    Great podcast, learned a lot. Question,#1 I’m 57yrs. young, I was blessed athletically, played Div.1 football many moons ago of course. 6’3” 230lbs. I need to lose about 10 lbs of belly fat. I can’t work out like I used knee,shoulder operations etc. I’ve tried intermittent fasting for about 2 weeks how long does it normally take to see any improvement?, and does it simply not work for some people?

    #2 My breakfast consists of cooking onions first(I now use EVO) vs butter or margarine, or should I use coconut oil? I then throw in a handful of frozen spinach, let it going, then throw in two or three scoops of cottage cheese(yes it melts), then I thrown 4 or 5 beaten real eggs. Then top with shredded cheddar cheese Is that too much? Should use low fat cottage cheese, or just scrap that routine all together?

    • Hey RB,

      Thanks for listening to the show and for sharing your feedback and questions. We’re glad to hear that you got a lot out of the episode; stay tuned for much more to come!

      These are great questions, and I’ll be happy to shed some light. Before I do, I just wanted to reiterate that the lighter weight lifting might be a perfect option for someone like yourself. Like you said, you may not be able to work out the same way you used to, but opting for lighter weights (and still lifting to fatigue) might be a little more friendly toward your body while still helping to preserve your muscle.

      With regard to intermittent fasting (IF), I’d be curious to hear more about what you’ve been up to. IF is a broad term that encompasses several different fasting strategies. Are you alternating days of fasting and eating (alternate-day fasting, ADF)? Are you restricting the amount of time you eat each day (time-restricted feeding, TRF)? TRF is the most common form of IF.

      While there’s quite a bit of promising research on IF demonstrating various health benefits, including weight loss. Having said that, it’s not a magic bullet per se, and it may not be the best choice for everyone (e.g., pregnant or nursing mothers, children and adolescents, individuals
      with an unhealthy relationship with food, folks who struggle with blood
      sugar issues, and people who need to exercise/perform at a high level).

      With regard to weight loss, while the research is still unfolding, it seems that there’s no secret, so to speak, to IF. In other words, IF leads to weight loss because it helps restrict calories, and at the present, energy balance is the fundamental variable governing weight loss/gain. In other words, if you’re not seeing improvement on the scale, then we’d have to take a look at how much you’re eating and moving.

      Having said that, the scale doesn’t tell the whole story. And for a gifted athlete like yourself, it’s quite possible that your body has been changing for the better—in terms of losing fat and gaining muscle—especially if you’ve recently ramped up your activity level and improved your diet quality (e.g., increased protein intake).

      Along those lines, if you’ve been consistent with your eating and exercising, then I’d stick with it for another week or two before making changes. If you haven’t be spot-on with your consistency (you know, 80% of the time or so), then I’d dial things in before making any tweaks.

      As far as your breakfast, I don’t see any problem with using EVOO. In fact, I think that’s a good choice for the bulk of any added oils that you use. You can, of course, use some coconut oil and butter if you’d like as well. I personally would just place an emphasis on the EVOO, and despite what some say, it’s perfectly fine to cook with. I’d just keep the temperatures low to moderate.

      As far as whether or not your breakfast is “too much,” I think we have to consider the big picture; not just a single meal. It may sound like a pretty good amount of calories, but we don’t know how that fits into the entire puzzle. But going back to what I said before about IF working/not working, if you find that you’re not making progress, then you might starting cutting back a bit (maybe reduce the amount of oil you’re using, cut back on the cheese, cut back on a scoop or two of the cottage cheese, etc.) By the way, I like the addition of the cottage cheese; I haven’t tried that.

      Hope this helps, RB; keep up the good work!

  • Ann Tews

    Really enjoyed this podcast. I recently started eating eggs (and am eating the whole egg too) every day and look forward to them. And the part about resistance training really got me to thinking that I need to do more of that too!! I know I’ve lost muscle mass as I’ve gotten “younger” lol as I am 78 years young. I’ve found some youtube videos that I like and have been exercising to them everyday. I know it’s important to vary my routine too. So many of the youtube videos are more than I can handle as I’m not able to keep up with them. Am still looking for ones that fit more into my fitness level (and speed). Are there any you might suggest – the ones I’ve been doing are from blogilates and popsugar fitness, but so many of them are beyond what I’m capable of doing. Thanks again for all the information, it is truly valuable and can be a game changer for so many people!

    • Hi Ann,

      Thanks again for tuning into the show; we’re glad you’re enjoying BioTrust Radio! By the way, congratulations on being selected one of our winners last week. $200 in free BioTrust products; that’s pretty awesome!

      As far as strength training, have you considered working with personal trainer? I understand that this can be a bit expensive, but even doing a couple sessions with a highly qualified fitness professional can be tremendously helpful in terms of putting a personalized program together, making sure that you’re performing the exercises properly, and helping you progress at a proper pace. I’ve shared some resources in this response.

      While there are some good resources available online, I’m a bit reluctant to make recommendations without having a better understanding of your injury/exercise history, a movement analysis, limiting factors, and so on. That’s why I think it might be a good idea to meet face-to-face with someone who can greet you where you are in your fitness journey. Just a thought.

      Keep up the great work, Ann, and please keep us posted; we’re here to help!

  • This is a really good set of questions, Ernie. Thanks for sharing! I hope you don’t mind that I went ahead and answered this via video, which you can find here:

    Why are there so many different supplements?

    I hope this helps, Ernie; please let me know if you have any other questions. Thank you!

  • Sym Tui

    Busting lots of myths!! I love it, and can’t wait to share with my family and friends.

    • Hi Sym,

      Thanks for tuning into the podcast; we’re glad that you enjoyed it. And we really appreciate you recommending the show to your family and friends. Please let us know if there’s anything you’d like to hear us cover on future episodes. Thank you for your support, Sym!

  • Hi Lorrie,

    Thanks so much for listening to the show; we’re glad that you enjoyed it and gleaned some valuable info and also solidified your beliefs on some of those confusing, controversial topics. I know we’ve talked before in the BioTrust VIP Facebook group, but I just want to reiterate my admiration; I am truly inspired by your grit, determination, and fight. It’s an honor to join you on your journey.

    As far as your first question, I think it’s very much possible to find a qualified trainer who can help you given your limiting factors and health history. I’ve provided a few resource recommendations in this response. Along those lines, you might consider starting your search by locating a Gray Institute Fellow, who goes through very specialized training to understand how the body works and to build customized exercise programs based on individual limiting factors.

    As far as your second question about choosing carbohydrates, I’ll be happy to make a couple simple recommendations. First, a good general rule of thumb is that carbohydrate intake should be proportionate to activity levels and inversely proportionate to body fat levels. In other words, the more active you are, the more carbs you could potentially consume. In the case of the latter, the leaner you are, generally speaking, the better you handle carbs. On average, most people do well with a fairly moderate amount of carbs (30 – 40% of calories from carbs), although some will certainly do just fine with more or less. As far as what types, I’d stick to minimally processed, whole foods, including vegetables, fruits, legumes, and true whole grains.

    I hope this is helpful, Lorrie. Please let us know what else we can do to help. Keep up the great work!

    • Lorrie Martin

      Tim, Thanks for your response to my questions. I will definitely look into the resources you mentioned. Thanks again for putting reliable and extremely useful information out here.

  • Congratulations to these three lucky BioTrust Radio listeners, who scored themselves $200 IN FREE BIOTRUST SUPPLEMENTS (by leaving their comments/questions here at the blog after listening to Episode 2 of the podcast):

    – Susan Hall
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    – Katharine Jensen

    If YOU’RE interested in getting better health and fitness results faster AND winning FREE supplements, make sure you subscribe to the BioTrust Radio podcast. We’ll be giving away prizes regularly; all you have to do is listen and leave your comments and questions here on the blog.

    And remember, you’re just ONE DECISION away from better health and better body!

    • Lila Dief

      Wow, thank you so much Tim..really appreciate it!!