Episode 2351 – In this Friday’s episode, Vinnie Tortorich welcomes Dr. Ted Naiman back to the show and they discuss the benefits of protein and movement for longevity and more.

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You can watch this episode on Vinnie’s Fitness Confidential YOUTUBE channel –https://www.youtube.com/@FitnessConfidential

THE BENEFITS OF PROTEIN

• Dr. Ted Naiman returns to the show – Ted is very fit as he “walks the talk” of what he recommends to his patients. (2:30)
• Vinnie asks Ted his thoughts on protein and when to best eat it.
  • They discuss protein absorption and eating windows, and how much the average person needs.
  • Ted recommends what he calls “bookending” and gives an example.
  • Neither recommends one meal a day (OMAD); Vinnie believes that people try to use OMAD as a form of diet trickery. (7:00)
• The two discuss protein powders and the differences between various types.
  • They agree—food should always be first. Powders are only a supplement and shouldn’t replace real meals.
  • BCAAs (brand chain amino acids) are kind of pointless and more expensive. (14:00)
• They discuss other proteins for vegans—are they bastardized and inferior? Can they provide enough protein? (15:50)
• They also discuss HMB supplementation (beta-hydroxy beta-methylbutyrate). (18:20)
• It’s what your body creates when it breaks down leucine.
• This leads to a discussion about creatine as well.
• Vinnie asks Ted if there is any other supplementation that may be necessary. (21:00)

THE IMPORTANCE OF MOVEMENT

• Vinnie and Ted discuss resistance training like bodyweight exercises. (26:00)
  • Jerry Teixeira also shows people how to build muscle by using bodyweight exercises.
  • Ted explains what he does that keeps him as fit as he is.
• Vinnie discusses workouts recommended by Fred Hahn and Dr. Ben Bocchicchio, which are one set of weights to failure. (28:00)
  • You can get a great workout done in under 30 minutes!
• They discuss sarcopenia and how necessary it is to offset it by eating high-quality protein and doing weight-bearing exercises. (38:30)
• Even walking is a good place to start—anything where you actually bear your body’s weight on the ground is good.
• They talk about how you can progress as a beginner.
• Sitting all the time is dying—movement is essential for longevity!
• You can find Dr. Ted Naiman on Instagram and Twitter at @tednaiman and at Diet Doctor.

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