Muscle, Performance & Science Podcast

3:13

Creatine: What Is It Actually Doing Inside Your Muscles?

Muscle, Performance & Science Podcast ·

2026/10/04

Creatine is one of the most extensively studied supplements in sports nutrition, yet explanations of how it works are often surprisingly vague. Its primary role involves the phosphocreatine system and the rapid regeneration of ATP during high-intensity activity. That seemingly small biochemical advantage can influence repeated bouts of training and, over time, adaptations to resistance exercise. This episode explains creatine without the marketing mythology. We follow the molecule from muscle

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3:34

Why You Get Stronger Before You Get Bigger: The...

Muscle, Performance & Science Podcast ·

2026/09/28

You start lifting weights, and within a few weeks the numbers on the bar begin climbing—but your muscles don’t look dramatically different. Where is all that new strength coming from? The answer reveals one of the most important principles in exercise science: your nervous system can improve your ability to use the muscle you already have before substantial muscle growth occurs.

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3:34

Strength, Power, or Size? Build the Workout That...

Muscle, Performance & Science Podcast ·

2026/09/23

Two athletes can perform the exact same squat and still need entirely different training programs depending on what they're chasing. This episode breaks down how to separate strength, power, and hypertrophy training by connecting the athlete's actual goal to exercise selection, loading, volume, movement intent, and rest periods. We walk through the programming logic a strength coach uses to build the right plan for the right outcome, rather than a one-size-fits-all approach. Two practice questions

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2:24

Unlocking Explosive Power: How to Teach Your Muscles...

Muscle, Performance & Science Podcast ·

2026/09/13

This article breaks down how athletes can bridge the gap between heavy gym strength and game-speed explosion using a four-step training circuit. By strategically alternating between heavy resistance and rapid jumping exercises, the routine trains the nervous system to produce maximum force instantly. The focus remains squarely on intentional, high-quality movement rather than simply grinding through exhausting repetitions. Readers will learn how to safely organize this sequence to break through

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3:28

A recipe for a high protein, Cuban custard

Muscle, Performance & Science Podcast ·

2026/09/06

Cuban natilla is essentially a vanilla custard flavored with cinnamon and usually citrus peel, traditionally made with milk, egg yolks, sugar and cornstarch. And it works extremely well for a high-protein dessert.

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44:50

Power, Speed, and Explosiveness: The Case for Olympic...

Muscle, Performance & Science Podcast ·

2026/08/30

This episode makes the case for why Olympic lifts belong in every serious athlete's training program, not just a weightlifter's. The discussion covers how movements like the clean and snatch build explosive power, rate of force development, and total-body coordination that carry over directly into sport performance. Whether you're training for speed, strength, or in-game athleticism, this episode breaks down why these lifts deserve a place in your programming.

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1:39

What the Sprint Study Still Leaves Unanswered

Muscle, Performance & Science Podcast ·

2026/08/22

The research only involved a small group of young, healthy men, so the results may not apply the same way to women, older adults, or people with existing health issues. It measured quick changes in blood proteins right after exercise but did not track whether those shifts actually improve long-term health or lower disease risk. The links to better metabolic outcomes came from matching proteins to data from a separate large group of people, and the two workouts differed in length and style as well as

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3:31

Beyond the BMI: Why Medicine Is Re-Measuring Risk

Muscle, Performance & Science Podcast ·

2026/08/13

Body Mass Index has governed healthcare for decades, but modern medicine is increasingly recognizing its critical blind spots. In this episode, we break down why clinical standards are shifting toward waist-to-hip and waist-to-height ratios to measure true metabolic risk. Learn why visceral fat, body geometry, and cardiometabolic health are changing the way doctors evaluate our bodies.

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38:22

Barefoot Biomechanics: Unpacking Minimalist Footwear...

Muscle, Performance & Science Podcast ·

2026/08/03

In this episode, top biomechanics researcher Professor Kris D'Aout joins the show to break down the actual science behind minimalist footwear, foot muscle architecture, and running economy. We dive into how ditching traditional high-cushion trainers impacts ground reaction forces, arch strength, and injury risk patterns across different athletic populations. Whether you are looking to optimize force production or safely transition your footwear strategy, discover the evidence-based realities of

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5:32

Eliminating Energy Leaks: Mastering the Isometric...

Muscle, Performance & Science Podcast ·

2026/07/13

The amortization phase, the brief moment between eccentric loading and concentric explosion, is where most athletes lose significant power. This episode breaks down high velocity isometric training techniques that train the central nervous system to rapidly switch muscle actions and transfer force more efficiently. Coaches and athletes will gain practical protocols using yielded and overcome isometrics to eliminate energy leaks and develop superior rate of force development.

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7:23

Muscle or Liver? The Precision Nutrition Study That...

Muscle, Performance & Science Podcast ·

2026/07/06

we dive deep into a landmark 2023 precision nutrition trial published in Cell Metabolism that shows why two people with identical body weight, insulin resistance levels, and fasting glucose can respond completely differently to the same diet—depending on whether their insulin resistance is strongest in muscle or liver tissue.

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5:09

Genetics vs. Effort: The Raw Truth About Muscle...

Muscle, Performance & Science Podcast ·

2026/06/29

Twin studies show genetics can explain up to 90% of the differences in baseline muscle mass, and some people pack on muscle way faster than others when they hit the weights. But here’s the deal – that doesn’t mean you should throw in the towel or blame your DNA for mediocre results. In this episode, we break down the science, the limitations, the hype, and what you can actually control to build the best body possible.

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6:34

The Physics of Braking: Why Eccentric Strength...

Muscle, Performance & Science Podcast ·

2026/06/22

Dr. Carlos breaks down why deceleration, not acceleration, is the true ceiling on elite speed and why most athletes train the wrong half of the movement. Using World Cup moments as the proof, we explain how the nervous system’s ability to absorb force determines top-end velocity, change of direction, and injury resilience. You’ll walk away with a clear framework for building eccentric strength blocks that turn gym numbers into explosive, bulletproof performance on the field.

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6:32

Hoops to Hypertrophy: NBA Playoff Training Secrets...

Muscle, Performance & Science Podcast ·

2026/06/15

In this episode, we break down how elite NBA players build functional muscle and explosive power during the grueling playoff grind without packing on unnecessary bulk that could slow them down. Discover how to translate explosive court movements—like cutting, jumping, and defensive slides—into smart gym programming featuring plyometrics, compound lifts, and strategic progressive overload. Whether you’re a weekend warrior, athlete, or someone chasing lean gains, this approach delivers sustainable

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8:54

Protein Panic: Why the New York Times Got It Wrong on...

Muscle, Performance & Science Podcast ·

2026/06/09

We break down a recent New York Times article that warns of five health risks from excess protein, exposing how it misleadingly blames the macronutrient itself for issues tied primarily to red and processed meats. Drawing on meta-analyses and long-term cohort studies, we explore why protein source matters far more than total intake for most healthy people. You’ll learn practical takeaways for optimizing protein in your diet without fear, backed by evidence on muscle health, longevity, and chronic

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8:21

The Testosterone Booster Myth: How Supplements...

Muscle, Performance & Science Podcast ·

2026/06/08

This episode examines the booming market of testosterone-boosting supplements, revealing the gap between aggressive marketing claims and scientific evidence. We analyze popular ingredients, their lack of proven efficacy in healthy individuals, and the tactics used to mislead consumers. Listeners will gain insights into why these products often fail to deliver and how to navigate supplement hype with greater skepticism.

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9:00

Fueling Testosterone: Evidence-Based Nutrition...

Muscle, Performance & Science Podcast ·

2026/06/02

This episode explores how targeted dietary choices can naturally support healthy testosterone levels in those who train regularly. We examine the critical roles of macronutrients, key micronutrients such as zinc, vitamin D, and magnesium, and healthy fats in hormone production and balance. Listeners will gain practical, science-backed recommendations to optimize their nutrition for better performance, recovery, and long-term vitality.

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6:08

The Mind-Muscle Connection: Science-Backed Strategy...

Muscle, Performance & Science Podcast ·

2026/06/01

In this episode, we dive deep into the mind-muscle connection (MMC)—the practice of consciously focusing on the target muscle during lifts to boost activation and growth. We explore landmark studies like Brad Schoenfeld’s work on biceps versus quads, recent EMG research on shoulder presses, and other evidence comparing internal versus external focus. You’ll learn the pros, cons, limitations, and practical takeaways for whether to “squeeze the muscle” or “move the weight” in your training

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5:24

Peak Performance: Natural Testosterone Optimization...

Muscle, Performance & Science Podcast ·

2026/05/27

Testosterone plays a pivotal role in muscle development, energy levels, and overall vitality, yet natural decline with age can be mitigated through evidence-based strategies. This episode explores scientifically supported methods including quality sleep, heavy resistance training, key micronutrients, and lifestyle adjustments to enhance endogenous testosterone production. Listeners will gain practical, actionable insights grounded in research for sustainable optimization without pharmacological

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6:30

Retatrutide: The New Weight Loss Heavyweight –...

Muscle, Performance & Science Podcast ·

2026/05/25

Eli Lilly’s retatrutide just dropped jaw-dropping Phase 3 results in the TRIUMPH-1 trial, with people losing an average of 28% of their body weight – that’s over 70 pounds for many – rivaling bariatric surgery without going under the knife. In this episode, we break down the exciting numbers on this triple-hormone drug, how it stacks up against Ozempic and Mounjaro, and the impressive health perks like better blood pressure and less inflammation. But we don’t sugarcoat it – we also dive into the

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