#938: Research Review w/ Dr. Brandon Roberts: Building Muscle at Maintenance, Glucose Monitors, and Collagen Supplementation

Choose Hard

Cody McBroom

Health & Fitness, Self-improvement, Education, Health & Fitness:fitness, Nutrition, Fitness

4.8 • 812 Ratings

🗓️ 26 October 2023

⏱️ 59 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Today’s episode dives into the science and what research says about:

Building muscle while eating at maintenance;
Monitoring glucose;
Collagen supplementation.

Collagen has several benefits for the human body, and supplementing your diet with collagen might benefit training performance. Dr. Brandon explains that collagen is helpful for the tendons, making them thicker and stronger.

Blood glucose monitoring is also essential for the active individual, especially if this individual has a diet rich in carbohydrates and wants to optimize their intake to feel more energetic.

When it comes to muscle growth, it is important to say that every person is unique, and what works for a beginner might not work for an advanced lifter. Dr. Brandon unpacks the best strategies to build muscle and gain strength in both scenarios: eating at maintenance and eating at a caloric surplus.

Tune in to learn more!

Timestamps

[04:31] - Dr. Brandon talks about his current running plan;

[10:50] - Research on collagen supplementation;

[24:07] - What are the benefits of collagen for the human body?

[29:53] - Glucose levels and Continuous Glucose Monitoring (C.G.M.);

[44:05] - Research on muscle growth (caloric maintenance VS. caloric surplus).

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Episode Resources

Dr. Brandon Roberts on Instagram: https://www.instagram.com/brob_21/

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Transcript

Click on a timestamp to play from that location

0:00.0	If you don't have a coach or you're not super self-aware, you may not know that like every time
0:05.2	you have 100 carbs at a meal, you feel like crap, or you need 25 carbs to feel good and not hungry.
0:11.7	So this could be a measure where you're teaching people via blood glucose. Now we've noticed when
0:16.9	your blood glucose does this, you don't feel so good. So let's try not to do that.
0:20.9	And you have like a point to circle and like what did you eat? Well, and this is part of like,
0:24.8	like you said, having a coach tracking things. Because even for myself, like I know if I have like
0:28.8	a decent carb meal, I know how much fat I need to have in that meal too to avoid going hypoglycemic
0:34.4	during my training session versus having too much and it's slowing down.
0:38.2	Or even with carbs, it's like my carb intake is lower than it's been in a really long time,
0:42.1	especially these last few weeks.
0:43.1	And it's like, when you get to a certain point, it's like I'm not even going to have a carb in that meal because now it's pointless.
0:57.5	Welcome to the tailored life podcast.
1:03.4	This is the podcast for any average individual who wants to be above average and do above average things and live an above average life in an above average physique.
1:07.8	And today you're going to talk to two average dudes who have done some above average things and one of which who has acquired an above average amount of knowledge.
1:17.0	He has a very big brain. His name is Dr. Brandon Roberts. He's our chief science officer and he is
1:21.7	the frequent guest on the podcast. And today we're going to dive into some science stuff. So we're going to put
1:28.0	our nerd caps on and dive into the details on some fun topics. One that I'm really excited
1:35.2	about just because I'm a meathead at heart and I like that study is something that I'm really
1:40.3	excited about coming out and just digging into. And then a few that I think are really
1:44.4	cool just because they tend to be like more like hot topic buzz kind of word things that people
1:51.2	fall into. And it'll be good, you know, one of which I consume on a daily basis. I'll be interested
1:57.9	to hear your thoughts. And I've tried to not pick apart your
	...

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