Episodes

  • What to Expect on GLP-1 Medications

    What to Expect on GLP-1 Medications
    Jun 26 2025
    Thank you for listening to The Peptide Podcast. If you enjoyed the show and want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. Today we’re diving into a topic that’s been everywhere lately: GLP-1 medications like semaglutide and tirzepatide for weight loss. You may know them by names like Wegovy, Ozempic, Mounjaro, or Zepbound. I want to give you a clear, realistic picture of what to expect—because while the media loves to highlight the dramatic before-and-after photos, the real journey can be slower and more nuanced for some. So in this episode, we’re going to talk about the truth—what these medications can do, what they can’t, how long things really take, and what you need to know to set yourself up for success. Not hype, not magic promises—just real, honest insight to help you understand the process. Let’s get into it. How GLP-1 & GIP/GLP-1 Agonists Work So first things first—how do these meds work? Semaglutide is a GLP-1 receptor agonist, and tirzepatide is a dual GIP and GLP-1 receptor agonist. Basically, they mimic natural hormones in your body that help regulate blood sugar, slow digestion, and—most importantly for weight loss—reduce appetite and improve satiety. That means you feel fuller faster and stay full longer. You're not obsessing over food like before. And that’s powerful. But—and this is a big one— these peptides don't magically erase years of weight gain overnight. What they do is help make weight loss easier by reducing hunger and supporting your metabolism—but they don't do all the work for you. It’s important to remember they're a powerful tool, not a replacement for your efforts. You're still in control of your choices, habits, and long-term success. Why We Titrate the Dose—and What "Therapeutic Dose" Means Now, let’s talk about dosing. When you start Wegovy, you don’t start at the highest dose. It’s gradually increased over several weeks to give your body time to adjust and to help reduce side effects like nausea or stomach upset. The usual schedule looks like this: You’ll start with 0.25 mg once a week for the first month. Then it increases every four weeks—0.5 mg, then 1 mg, then 1.7 mg. By week 17, most people reach the full dose of 2.4 mg once a week—that’s the dose shown in studies to lead to the most consistent weight loss, with many people losing around 15% of their total body weight over about a year. But here’s the thing—not everyone follows this path exactly, and that’s okay. Some people need to slow down or stay longer at a lower dose if they’re having side effects. Others may need to increase sooner if they’re not seeing appetite changes and are tolerating the medication well. And even though 2.4 mg is considered the “therapeutic dose,” not everyone needs to reach it. Some people feel great and lose weight at a lower dose—and if that’s you, that’s your sweet spot. The real goal is to find the lowest effective dose that controls your hunger, helps you lose weight at a steady pace, and keeps side effects to a minimum. This isn’t a one-size-fits-all journey, and pushing through side effects just to hit the max dose isn’t necessary—or safe. Your best dose is the one your body handles well and helps you make progress. *How Much Weight Can You Expect to Lose—and How Fast? Let’s take a look at the clinical studies. In large trials, people on semaglutide lost about 15% of their total body weight over 68 weeks. For tirzepatide, it was even higher—20% or more in some cases. But here’s the thing—those results happened over a year to a year and a half. Not 6 weeks. Not 3 months. It’s a marathon, not a sprint. Also, most of the weight loss doesn't happen during the titration phase. You may see some weight loss early on, especially if your appetite plummets. But the bulk of the weight loss happens once you reach and maintain your therapeutic dose. Why Everyone’s Journey Looks Different I can’t stress this enough—everybody’s journey is different. Some people feel zero hunger from their very first injection. Others don’t notice a big change until week 10 or 12. Some drop 10 pounds in the first month. Others lose two pounds and feel discouraged. All of those experiences are normal. Your age, hormones, medications, stress levels, sleep, and past diet history? They all play a role. And let’s be real—gaining 20, 50, or 100 pounds didn’t happen in a few weeks, right? It likely took months or even years of lifestyle habits, hormonal shifts, emotional eating, or underlying conditions. So we have to give ourselves that same grace and patience when we’re trying to take the weight off—even with medical support. Navigating Side Effects and Setbacks Let’s talk about the side effects. Nausea, constipation, acid reflux, bloating—yeah, these are pretty common ...
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    11 mins
  • 5-Amino-1MQ

    5-Amino-1MQ
    Jun 19 2025
    Thank you for listening to The Peptide Podcast. If you enjoyed the show and want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. Today, we’re taking a close look at 5-Amino-1MQ—a compound gaining attention for its potential to improve fat loss, metabolic health, and longevity. We’ll break down how it works, the science behind it, and what that could mean for your health. Let’s get started. So, What Is 5-Amino-1MQ? Now, just to clear something up—5-Amino-1MQ isn’t actually a peptide. A lot of people assume it is because it's often talked about alongside peptides like semaglutide or BPC-157, but it's actually a small molecule compound. Its full name is 5-Amino-1-methyl-quino-linium—yeah, a bit of a mouthful—and it's designed to block an enzyme called NNMT. By doing that, it helps keep more NAD⁺ available in your cells, which is a big deal for energy production and metabolic health. It was originally developed in the world of metabolic research. Scientists were exploring ways to improve insulin sensitivity and reduce fat accumulation—especially the dangerous kind, visceral fat. So, while it plays in the same space as peptides when it comes to benefits—like fat loss, energy, and longevity—it’s a totally different kind of compound. Think of it more like a targeted metabolic activator than a signaling peptide. Before we move on, I want to talk about visceral fat for a bit. Visceral fat is the fat that builds up deep inside your abdomen, around your internal organs like your liver, pancreas, and intestines. It’s different from the fat you can pinch under your skin—like on your belly or thighs. That’s called subcutaneous fat. Now, why is visceral fat a problem? Because it’s metabolically active, which means it doesn’t just sit there—it releases hormones and inflammatory chemicals that can mess with your body’s systems. High levels of visceral fat are linked to things like insulin resistance, high cholesterol, high blood pressure, and a greater risk of type 2 diabetes, heart disease, and even certain cancers. So even if someone looks slim on the outside, having too much visceral fat on the inside can still be dangerous for their health. *What Is NNMT and Why Do We Want to Block It? Let’s Talk About The Science. NNMT stands for nicotinamide N-methyltransferase. This enzyme tends to be more active in people who are overweight or have metabolic issues. When that happens, it uses up a lot of something called NAD⁺—a compound your cells need to create energy, especially in the mitochondria, which are like the power plants of your cells. So when NNMT levels go up, here’s what tends to happen: You end up with less NAD⁺, your metabolism slows down, your body stores more fat, and your cells just don’t have the same energy or resilience. That’s where 5-Amino-1MQ comes in. It blocks NNMT, helping your cells hold onto more NAD⁺—and that changes everything. The Metabolic Benefits of Blocking NNMT *So what happens when you increase NAD⁺ inside your cells? Well, in studies—especially in animal models—5-Amino-1MQ led to: Fat breakdown and reduced fat accumulation Improved insulin sensitivity A 30% drop in cholesterol levels And get this—mice lost 5% of their body weight in just 11 days, without changes to diet or exercise. And here’s the kicker—no signs of toxicity or behavioral changes. No weird side effects. Just better metabolic function. Muscle Preservation & Longevity Pathways *One of the most promising things about 5-Amino-1MQ goes beyond fat loss—it’s what it could mean for preserving muscle. Blocking NNMT might actually help you keep your muscle while you’re losing fat. That’s a big deal—especially if you’ve ever tried to drop weight and felt like you were losing strength along with it. This is important because most weight loss methods cause you to lose both fat and muscle, which can slow your metabolism and reduce strength. Preserving muscle while burning fat helps you maintain energy, performance, and long-term metabolic health. There’s also some solid evidence it can boost muscle performance and endurance, which tracks when you think about how it raises NAD⁺. And because NAD⁺ is involved in things like cell repair, mitochondrial function, and longevity pathways like sirtuin activation, you’re not just burning fat—you’re potentially supporting healthy aging and helping your body work more efficiently overall. Oral vs Injectable 5-Amino-1MQ: What’s the Difference? People often ask me, “Should I take 5-Amino-1MQ as a pill or go with injections?” Here’s the deal, the injectable version gets into your system faster and starts working a bit quicker. On the other hand, the oral version takes a little longer to kick in, but it’s way more convenient—just take a capsule and you’re good. ...
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    6 mins
  • Breaking Through GLP-1 Weight Loss Plateaus

    Breaking Through GLP-1 Weight Loss Plateaus
    Jun 12 2025
    Welcome to The Peptide Podcast. Today we’re going to talk about something that almost everyone on a GLP-1 journey hits eventually, the weight loss plateau. Thank you for listening to The Peptide Podcast. If you enjoyed the show and want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. It starts like this: you begin a GLP-1 like semaglutide or tirzepatide, and for the first few weeks or months, the weight seems to fall off. You’re eating less, not obsessing over food, and for the first time in a long time, it feels… easy. Then one day, the scale just stops moving. You’re not doing anything different. You’re still taking the meds. Still trying to eat well. Maybe you’re walking more or lifting weights. But suddenly, nothing’s happening—and the frustration kicks in. Sound familiar? Let’s talk about what’s really going on. 1. What Causes the Plateau? First of all, if you’re in this place right now: you didn’t mess up. GLP-1s are incredibly effective at reducing appetite and creating an initial calorie deficit, which is why people lose weight so quickly in the beginning. But your body isn’t just going to let that continue unchecked. It adapts. This is called adaptive thermogenesis—a fancy way of saying your body becomes more efficient. You start burning fewer calories at rest than you did before. Your resting metabolic rate actually drops beyond what you'd expect just from losing weight alone. It’s a survival mechanism. So what worked at the beginning—eating less and moving a bit more—might no longer be enough to keep the scale moving. This is totally normal. 2. Metabolism & Muscle: Why Strength Training Matters Now More Than Ever So now that we know why the plateau happens, let’s talk about things we can do to help us get over it. Something that often gets overlooked but is absolutely critical—especially if you’re on a GLP-1 or in any kind of calorie deficit. Resistance training is not optional. It’s non-negotiable. Here’s why. When you’re losing weight—whether it’s from a medication like semaglutide or just eating in a calorie deficit—your body isn’t just pulling energy from fat. If you’re not careful, it’s also going to break down lean muscle tissue. And the more muscle you lose, the slower your metabolism gets. Why? Because muscle is metabolically active tissue. It burns calories even when you’re doing absolutely nothing. So if you’re not actively sending a signal to your body to keep that muscle, it’ll start to let it go. That’s where resistance training comes in. When you lift weights or do bodyweight exercises—think squats, push-ups, resistance bands, even heavy housework—you’re telling your body: “Hey, I need this muscle. Don’t burn it for fuel.” This is especially important for those on GLP-1s because these meds reduce appetite so significantly that you might not be eating enough protein—or enough calories in general—to maintain muscle without that extra stimulus. So if you’ve hit a plateau or want to prevent one, ask yourself: Am I strength training at least two to three times a week? Am I prioritizing movements that challenge large muscle groups—like legs, glutes, chest, and back? Am I fueling my workouts with enough protein? And let me be really clear, you don’t have to become a gym rat. You don’t have to lift crazy heavy weights. But you do have to move your muscles in a meaningful, consistent way. Protecting your lean mass is one of the best ways to keep your metabolism humming—not just during your weight loss journey, but after it too. Because this isn’t about just losing weight—it’s about building a strong, metabolically healthy body that can maintain that weight loss for life. 3. Mindset Check: The Plateau Is Not a Failure Now, let’s get into the mental side of this journey—because it’s just as important as nutrition, movement, and medication. One of the biggest challenges people face—especially when progress slows—is the mental roller coaster that comes with watching the scale. And I’ll be honest: weighing yourself every single day is not ideal. Here’s why. Your body weight naturally fluctuates. Daily. And those fluctuations have nothing to do with your actual fat loss or long-term progress. Instead, the number on the scale is influenced by things like: Hydration status – If you’re slightly dehydrated, the scale may dip. But if you drank a ton of water the day before or had more salty food, it may go up due to water retention. Glycogen stores – When you eat carbs, your body stores them in your muscles and liver as glycogen, and for every gram of glycogen, your body stores about 3–4 grams of water. So a pasta dinner or even a healthy grain bowl can cause a temporary increase on the scale. Digestive contents – Let’s be real: if you haven...
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    12 mins
  • Injectable L-Carnitine

    Injectable L-Carnitine
    May 31 2025
    In today’s episode we’ll talk about L-Carnitine. What is L-carnitine, what does it do, and why are more people choosing to inject it instead of taking it as a pill? Let’s break it down. L-carnitine is a compound made from the amino acids lysine and methionine, and its main job is helping your body turn fat into energy by shuttling fatty acids into your cells’ mitochondria. While we naturally make some and get more from foods like red meat and dairy, certain people — like athletes, older adults, or those with metabolic issues — may not make or absorb enough. That’s where supplementation, especially the injectable form, comes in. Why inject L-carnitine instead of taking it by mouth? This is a question I get all the time. Yes, you can take L-carnitine as a pill or powder. But here’s the catch: when you take it orally, your body only absorbs about 15 to 20% of it. That means you'd need to take a whopping 4 to 5 grams daily just to get a therapeutic dose — and that often comes with unpleasant side effects, like bloating, diarrhea, and even that infamous fishy body odor, thanks to a byproduct called trimethylamine. Injectable L-carnitine skips all that. It’s way more bioavailable — so you actually absorb and use what you inject. It’s faster-acting, especially when you give it intramuscularly. And it’s also easier on the gut, since it bypasses digestion and liver metabolism. With the injectable form, you get more targeted results, which is great for things like fat loss, athletic performance, or metabolic health. What are the potential benefits of L-carnitine? Let’s talk about what L-carnitine actually does in your body—because honestly, it’s pretty impressive. First off, it helps you burn fat more efficiently by moving fatty acids into your cells’ mitochondria to be used for energy. It can also boost endurance by delaying fatigue, and it supports faster recovery by reducing soreness and muscle damage after tough workouts. On top of that, it improves blood flow and oxygen delivery to your muscles, which can lead to better pumps and overall performance. It even helps keep fat from building up in organs like your liver and heart, which is great for metabolic health. L-carnitine also plays a role in boosting metabolism and improving insulin sensitivity, especially for those with blood sugar issues. Some studies suggest it can support mental focus and even help with heart function in people with heart conditions. Not bad for a single supplement, right? What about dosing? Injectable L-carnitine doses usually fall between 200 to 1,000 mg per day, though some people aiming for fat loss or performance might go as high as 2,000 mg. Most people split the dose to make injections more comfortable and keep levels steady—like 500 mg in each shoulder, or half in the morning and half before a workout. Timing really does matter, too. It tends to work best first thing in the morning when your body’s ready to burn fat, or about 30 to 60 minutes before training when you need a boost in energy and fat oxidation. Just avoid taking it too late, since it can be pretty stimulating and might mess with your sleep. What are the potential side effects of L-carnitine? Overall, injectable L-carnitine is pretty well tolerated, but like anything, it’s not completely free of side effects. Some people might notice redness or soreness at the injection site, especially if their technique isn’t spot-on. Mild nausea or headaches can pop up too, but they’re usually short-lived and related to the dose. That fishy body odor we talked about earlier? It’s less common with injections than with pills, but it can still happen if your body has trouble breaking down carnitine. Taking it too late in the day might lead to insomnia since it ramps up your energy, and some folks notice an increased appetite—probably because their metabolism is kicking into high gear. And if you’re not staying hydrated or your electrolytes are off, you might get muscle cramps. Who shouldn’t take L-carnitine? L-carnitine can be super helpful for energy and fat metabolism, but it’s not right for everyone. If you have low thyroid function, it might actually make your symptoms worse because it can interfere with how your body uses thyroid hormones. People with a history of seizures should also be cautious, since L-carnitine may increase seizure risk. And while it has some benefits for heart health, there’s some debate about whether it could raise certain byproducts like TMAO that might increase heart disease risk—especially in people who already have heart issues. It can also interact with medications like warfarin, so if you're on a blood thinner, definitely check with your provider. Also, anyone with kidney or liver problems should use it carefully, too, since those organs help process and eliminate it. Oh, and if you’re pregnant, breastfeeding, or prone to insomnia, it’s best to hold off or talk ...
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    6 mins
  • Pinealon Peptide Overview

    Pinealon Peptide Overview
    May 22 2025
    Today we’re diving into Pinealon, a bioregulatory peptide with promising effects on brain health, cognition, and aging. We’ll cover what it is, how it works, its benefits, origins, potential side effects, and how to stack it with other peptides like Epitalon. What Are Bioregulator Peptides? Let’s start with the basics. Bioregulator peptides are short chains of amino acids — usually just 2 to 4 — that act as gene switches. Think of them as precision tools your body uses to fine-tune organ and tissue function at the cellular level. These peptides were originally discovered by Russian researchers in the 1970s and 80s as part of their military and space medicine programs. The goal? To help soldiers and cosmonauts stay biologically resilient in extreme conditions. What is Pinealon? Pinealon is a tripeptide made of three amino acids — L-glutamic acid, L-aspartic acid, and L-arginine — and is a synthetic analog of peptides from the pineal gland, which helps regulate sleep-wake cycles and circadian rhythms. Research suggests it may help regulate gene expression in neurons and protect the brain from oxidative stress, a major factor in aging and neurodegeneration. How Does Pinealon Work? So, how does Pinealon actually work? Pinealon appears to cross the blood-brain barrier and interact with the central nervous system, where it may influence gene expression, support neuronal metabolism, reduce oxidative stress, and promote cellular repair — key functions for protecting the aging brain. Potential Benefits of Pinealon So what can Pinealon do for you? Improves cognitive function and mental clarity Helps regulate sleep patterns Reduces oxidative stress in brain cells Supports a calm and balanced nervous system May slow age-related brain degeneration Enhances focus and potentially mood regulation Most of the research has been done in animal models and older humans, but the results so far are promising. Where Are The Potential Side Effects of Pinealon? Now that we’ve covered what Pinealon is and its potential benefits, let’s talk safety. While studies so far show a strong safety profile with minimal side effects at low doses, research is still limited outside of Russia and Eastern Europe. So, if you're considering it, medical guidance is strongly recommended and use only trusted vendors or clinicians when sourcing Pinealon. Potential side effects, while rare, might include: Mild headache Temporary fatigue Sleep disturbances (especially if dosed at the wrong time) This brings me to my next point. When it comes to actually getting your hands on Pinealon, it’s a bit of a challenge. It is available in oral capsule form, but those are pretty hard to find, and there’s not a lot of transparency around who’s making them or how well they’re absorbed. There are also a few online peptide sources that offer Pinealon as an injectable, but again, sourcing is tricky. I’ve personally yet to find a verified, reputable supplier that I’d feel 100% confident recommending. Until there's better regulation or more mainstream availability, it's one of those compounds where you really need to proceed with caution. Peptide Stacks Okay, so we’ve explored what Pinealon does on its own — but what about combining it with other peptides? This is where things get interesting. Peptide stacking is becoming more popular, especially for those looking to optimize cognitive function, longevity, or recovery. So let’s talk about how Pinealon might work in synergy with other peptides. One of the most common stacks involves combining Pinealon with another well-known peptide: Epitalon. Epitalon is also derived from the pineal gland and is known for its anti-aging effects. It helps regulate melatonin secretion, lengthens telomeres, and boosts antioxidant defenses. Together, Pinealon and Epitalon form a neuroendocrine-immune stack that may: Enhance longevity Sharpen cognition Normalize sleep Support mood and stress resilience Other possible stacks: Pinealon + Cerebrolysin – for neuroregeneration Pinealon + Semax – for focus and anxiety Pinealon + Thymalin – for immune and systemic anti-aging The most common Pinealon dosing protocol involves injecting 2mg per day for 10 days, followed by a rest period. This cycle can be repeated 2 to 3 times per year, which means you’re using Pinealon for a total of about 30 days annually. But keep in mind that there’s no universally accepted dosage protocol for Pinealon. Thank you for listening to The Peptide Podcast. If you enjoyed the show and want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. Have a happy, healthy week!
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    5 mins
  • Sourcing Safe Peptide Therapies

    Sourcing Safe Peptide Therapies
    May 15 2025
    Today we’re diving into how to source peptides safely. We’ll talk about why where you live matters, how to find a reputable provider, and the red flags to watch out for. So if you’ve been curious about peptides but unsure where to start, this podcast is for you. Why Peptides? And Why You Need to Be Cautious So first, what are peptides? In short, they're short chains of amino acids—basically, the building blocks of proteins—that signal your body to perform specific actions. Some stimulate growth hormone, others help with weight loss, repair tissue, or improve cognition. Sounds amazing, right? And they can be. But, only when used safely and under the guidance of a qualified provider. Peptides aren’t regulated the way pharmaceuticals are, so it’s incredibly easy to run into unlicensed sources, impure peptides, or outright scams. Why Where You Live Matters Let’s talk geography for a minute. Depending on where you live—whether that’s in the U.S., Canada, Mexico, or Europe and other parts of the world—the legal status and availability of peptides vary widely. In the U.S., many peptides are still considered “research chemicals,” meaning they can be sold online but not legally for human use unless prescribed by a licensed provider working with a compounding pharmacy regulated by the FDA. In Canada, peptides are more restricted, and access may require going through clinical trials or specific wellness clinics. Interestingly, in parts of Europe, peptides like BPC-157 have been in clinical use since the 1990s, as it was originally developed and researched in Croatia. So what’s the takeaway? The laws in your region affect what’s legal, what’s safe, and what kind of provider you should be working with. That’s why it’s important to find someone who not only understands peptide therapy but also works within your country’s regulatory framework. How to Find a Reputable Peptide Therapy Provider So now you're wondering: Okay, then who DO I trust? Great question. Let’s go over some things you should look for when wanting to start a particular peptide therapy. Credentials Your provider should be a licensed clinician—an MD, DO, PharmD, PA, or NP—with specific training in peptide therapy, functional, or regenerative medicine. Bonus points if they’re certified by organizations like SSRP (Seeds Scientific Research & Performance), the A4M (American Academy of Anti-Aging Medicine), or IFM (Institute for Functional Medicine). Provider Works with Licensed Compounding Pharmacies or Peptide Manufacturers Avoid providers who suggest buying your peptides online or mixing them at home. Thorough Evaluation Process Prior to Treatment The first and most critical step in a full medical workup is gathering a comprehensive medical history. This includes a detailed review of your personal health background—such as any chronic conditions, previous illnesses, surgeries, or hospitalizations—as well as your current medications and supplements. Your provider will also explore your family medical history to identify any contraindications to peptide therapy. Laboratory testing may be obtained if clinically indicated depending on the particular peptide therapy and based on your symptoms, medical history, and treatment goals. Another key component of a full medical workup is the functional assessment, which goes beyond lab numbers to evaluate how your body is actually performing day to day. This includes an in-depth discussion of your sleep quality, energy levels, cognitive function, mood, libido, and overall sense of well-being. Your provider may also ask about your ability to recover from exercise, your stress resilience, and whether you're experiencing symptoms like brain fog, fatigue, or low motivation. For those seeking peptide therapy for performance or longevity, this assessment helps establish baseline functioning and goals, so treatment can be tailored not just to correct deficiencies, but to optimize quality of life and daily performance. Follow-up Care and Dosing Guidance Peptides aren’t one-size-fits-all. You need personalized dosing, cycle recommendations, peptide stacking, and monitoring. If you’re not getting that, you’re not being cared for safely. Red Flags “For research only” Let’s get real and talk about some red flags you may come across when doing your research. The internet is full of what I like to call “peptide pirates.” These are websites that sell cheap peptides labeled “for research only.” They might even look legit, but here’s the thing, there’s no regulation, no guarantee of purity or potency, and no support during your peptide therapy journey. Low cost and hidden fees Keep in mind that peptides are often expensive due to several factors. They require complex, specialized manufacturing processes, which include synthesis and purification to ensure quality and purity. Additionally, high-quality peptides are typically produced in small ...
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    10 mins
  • The Salt Fix. Rethinking Sodium: Why You Need More, Not Less

    The Salt Fix. Rethinking Sodium: Why You Need More, Not Less
    May 8 2025
    Today we’re tackling one of the biggest myths in modern nutrition: the idea that we need to restrict our daily sodium intake. For years, we’ve been led to believe that salt is the bad guy—linked to high blood pressure, heart disease, and a shorter lifespan. But that’s just not the case. Today, we’re diving into why salt isn’t the villain it’s made out to be—in fact, it’s essential, especially if you follow a low-carb, ketogenic, or Paleo diet, or if you’re using popular GLP-1 medications like semaglutide. We’ll also spotlight a product that’s getting it right: LMNT, an electrolyte drink mix that skips the sugar and delivers the salt your body actually needs. Stick around—this episode might just change how you think about hydration for good. The Salt Myth Let’s start with where the myth came from. Americans average around 3,400 mg (3.4 grams) of sodium a day, but the FDA is doubling down, pushing us to cut back to under 2,300 mg (2.4 grams). It’s the same old anti-salt message—but is less really always better? They claim this will save hundreds of thousands of lives by reducing heart disease risk. Sounds noble—until you actually look at the data. Turns out, their case is built on: Cherry-picked epidemiology Exaggerated assumptions And some serious logical leaps Let’s start with one of the largest global studies we have: The Intersalt Study, which looked at over 10,000 people across 48 populations. This study showed that there is no correlation between salt intake and blood pressure. In fact, the population with the highest salt intake had lower average blood pressure than the population with the least. Or take the Framingham Offspring Study, which found that people consuming under 2.5 grams of sodium per day actually had higher blood pressure than those consuming more. Still not convinced? A systematic review of the 2020 Cochrane Collaboration found that sodium restriction had virtually no meaningful impact on blood pressure in healthy people—and more consistent negative side effects than benefits. And here’s the kicker: when the FDA says cutting sodium could save “500,000 lives,” that estimate is based not on sodium studies, but on data from hypertension drug trials. They essentially said: “Hey, these blood pressure meds work. So sodium restriction must work too.” That’s not science. Now, does salt affect everyone the same? Of course not. People with chronic kidney disease or extreme hypertension might benefit from some restriction. But for the average person eating real food, staying active, or following a low-carb or GLP-1-supported lifestyle, salt is not the issue. You know what is? Sugar. A whole other podcast discussion we can have at a later date. *Salt and Heart Health If low-sodium diets were actually good for your heart, we’d expect to see that show up clearly in the research, right? But... we don’t. There was a major study published in JAMA back in 2011. Researchers looked at nearly 29,000 people with high risk for heart disease and tracked how much sodium they were consuming. And get this—the lowest risk of heart attacks, strokes, and cardiovascular death wasn’t in the low-sodium group. It was in the moderate sodium group—those eating between 4 to 6 grams per day. People eating less than that? They actually had a 19% higher risk of dying from cardiovascular causes. And that’s not a fluke. A 2018 review—also in JAMA—found little to no solid evidence that cutting salt intake improves heart failure outcomes either. I also want to touch on blood pressure and salt. When you don’t get enough sodium, your body freaks out a bit. It ramps up hormones like aldosterone and renin to hold onto what little salt you have—but those same hormones also raise your blood pressure. Wild, right? Cutting salt can actually backfire for some people. And furthermore — your bones act as a backup sodium reservoir. So when you're running low, your body pulls sodium from your bones, along with calcium and magnesium, which over time can negatively affect bone health. Then come the symptoms: low energy, headaches, cramps, fatigue, even insomnia. If you're eating clean but feel like garbage, chances are you're not getting enough salt. Now to be clear, I’m not saying go eat or drink an unlimited amount of salt. Too much sodium isn’t great either. But for most people—especially if you’re active or following a low-carb or ketogenic lifestyle—the sweet spot is usually somewhere around 4 to 6 grams per day. That’s just the baseline for feeling and functioning well. *The Real Connection Between Salt and Hydration Let’s talk about hydration. It’s not just about water. You’ve probably heard that you need eight glasses of water a day—but here’s the thing: that’s way too generic. Everyone’s needs are different depending on your body weight, activity level, and environment. A much better starting point would be to ...
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    11 mins
  • Muscles, Protein, and Strength Training on GLP-1s

    Muscles, Protein, and Strength Training on GLP-1s
    Apr 24 2025
    So, you've heard the rumors—“GLP-1s destroy your muscle!” But… is that actually true? Think again. Today, we’re setting the record straight. If you're serious about real, healthy weight loss—and actually keeping your strength for the long haul—this episode is a must. We’re diving into a long-overdue conversation about GLP-1 medications, metabolism, body composition, and what’s really happening to your muscle mass on these meds. Because weight loss isn’t just about the scale—it’s about how you lose it. Let’s get into it. Quick Basics — What Are GLP-1 and GIP/GLP-1 Medications? Let’s start at ground zero. GLP-1 medications — like semaglutide (Wegovy and Ozempic) — are game-changers for weight loss and diabetes. They work by mimicking gut hormones that regulate appetite, blood sugar, and insulin release. GLP-1 (glucagon-like peptide 1) slows down how fast your stomach empties, helps your body respond better to insulin, and most importantly — makes you feel fuller, longer. Tirzepatide (Mounjaro and Zepbound), also hits GIP receptors — that’s glucose-dependent insulinotropic polypeptide — lending to more blood sugar regulation in some people. What Happens to Your Body During Weight Loss? No matter how you lose weight — whether it’s from keto, bariatric surgery, or GLP-1 meds — your body isn’t just burning fat. It’s normal to lose a mix of fat mass and lean mass, which includes muscle, bone, and organ tissue. But the goal with any good weight loss plan is to maximize fat loss and minimize muscle loss. The Myth: “GLP-1s Make You Lose All Your Muscle” Here’s the truth: GLP-1 medications do NOT inherently destroy your muscle mass. In fact, clinical studies have shown that GLP-1 medications, like semaglutide, have osteoblastic effects, meaning they can stimulate the activity of osteoblasts, the cells responsible for bone formation. This can potentially help improve bone density and support bone health. While the primary role of GLP-1 medications is to aid in weight loss and improve blood sugar control, these osteoblastic effects may offer additional benefits, especially in individuals at risk for osteoporosis or bone loss. If you see muscle loss during GLP-1 therapy, it’s because of rapid overall weight loss and a lack of resistance training and protein — not because the medication is wasting your muscle. It’s the same thing we see in ANY rapid weight loss — if you don’t stimulate your muscles and feed them the right building blocks, your body gets rid of them because it thinks you don’t need them. Muscle is metabolically expensive. Your body is smart — if it thinks you’re not using muscle, it’s going to save energy and dump it. That’s biology — not the medication. Why Protein and Resistance Training Are Non-Negotiable If you’re on a GLP-1, your appetite is lower — which is great for fat loss, but it means you could accidentally under-eat protein if you’re not paying attention. Protein is literally the raw material your body uses to maintain and build muscle. Protein also helps build and repair tissues and is essential for producing enzymes, hormones, and maintaining a healthy immune system. Without enough, your body will start to break down lean tissue to make up the difference. And without resistance training (e.g., bodyweight exercises), your body assumes you don’t need the muscle anymore. Use it or lose it. How to Protect (and Even Build) Muscle on GLP-1s Here’s the simple formula: Prioritize protein: Aim for at least 0.8 to 1 grams per pound of body weight per day. Some need even more during active fat loss. Strength train 2–4 times a week: Focus on compound movements — think squats, deadlifts, presses, pulls, push ups, lunges, planks, and wall sits. Don’t fear the scale: Remember that as you lose fat and build muscle, the number might not drop as fast — but your body composition is improving (e.g., reduced body fat, more defined muscles, improved waist circumference, increased energy and strength, and don’t forget improved cardiovascular health). Think long-term: It’s not just about losing weight — it’s about keeping a strong, healthy, metabolically active body. THIS is what helps maintain weight loss. Making sustainable lifestyle changes can be challenging, but they are the most important choice you can make when it comes to losing weight and improving your metabolism in the long run. The goal isn’t just weight loss — it’s fat loss while preserving and strengthening lean mass. It’s important to remember that GLP-1s are a powerful tool, but they aren’t a magic. You still have to partner with your body — feed it well, move it wisely, and respect the incredible machine it is. Strong, lean, metabolically active — that’s the future we’re building, not just smaller bodies. Thanks again for listening to The Peptide Podcast. If this episode helped you rethink your game plan, do me ...
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    7 mins