In the world of sports nutrition, understanding how different supplements and nutrients impact not just physical performance but also cognitive function is rapidly gaining traction. Athletes are constantly seeking that competitive edge, and while many are familiar with the benefits of carbohydrates and caffeine for energy and focus, there’s much more at play.

Emerging research is highlighting the roles of compounds like creatine and omega-3s, not only for muscle recovery but also for brain health, particularly following traumatic brain injuries (TBI).

Beyond the usual suspects of performance nutrition, intriguing compounds like theacrine and tyrosine are entering the conversation. With potential cognitive effects that range from improved focus to faster decision-making, these supplements have sparked interest but also raise questions.

How strong is the evidence behind these claims, and where do we draw the line between scientific promise and practical application? How do we apply the science in real-world settings where perfect data may not exist?

This episode addresses these questions via the insights of Professor Shawn Arent of University of South Carolina.

• 01:44 – Dr. Arent’s key areas of research
• 04:03 – Defining and understanding cognitive performance in athletes
• 09:31 – The impact of carbohydrates on cognitive function and decision-making
• 29:00 – Protein, amino acids, and their role in cognitive function under stress
• 34:17 – How caffeine enhances cognitive performance: decision-making and reaction time
• 42:00 – Comparing the effects of theacrine and caffeine on cognitive and physical performance
• 44:48 – How caffeine dosing impacts sleep and recovery
• 46:55 – Theacrine, dynamine, and emerging supplements in sports performance
• 57:56 – Nicotine’s potential cognitive benefits and the associated risks for athletes
• 01:04:56 – Creatine and omega-3s: their roles in brain health and concussion recovery
• 01:13:05 – Navigating the challenges of applying research to real-world practice

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When discussing cardiovascular health, few topics stir as much debate as cholesterol, particularly in relation to low-carb and ketogenic diets. Recently, there’s been significant attention given to a proposed model that suggests high LDL cholesterol may not pose the same cardiovascular risk in certain individuals, specifically those labeled as “lean mass hyper-responders.” This raises important questions: Is it possible that high cholesterol might not be dangerous for everyone? Or are we witnessing a dangerous misinterpretation of the science?

In this episode, we break down the ideas behind the “lipid energy model” and explore how it has been framed in the context of low-carbohydrate and ketogenic diets. While proponents claim this model sheds light on how some people can have elevated LDL without increasing heart disease risk, critics warn that miscommunication and oversimplification of these ideas are leading many down a dangerous path. With real-world health decisions hanging in the balance, it’s crucial to carefully examine what the science truly says about cholesterol, inflammation, and heart disease.

Join us as we dive into the evidence with Dr. Gary McGowan. We’ll dissect what the current research supports, what remains speculative, and how social media has amplified both the promising and problematic aspects of this model. If you’ve ever wondered about the impact of high cholesterol on heart disease risk in the context of ketogenic or low-carb diets, this episode is essential listening.

• 02:27 What are the “Lean Mass Hyper Responder” phenotype and the “Lipid Energy Model”
• 27:29 Looking at recent publications and the “KETO Trial”
• 47:06 Public communication and misinterpretation
• 51:18 Clinical implications of diet-induced dyslipidemia
• 55:14 Responsibility in scientific communication
• 57:30 Real-world examples of poor communication or misinterpretation
• 01:13:27 Ethical concerns with the promotion of the model
• 01:25:59 Final thoughts

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• Find Dr. McGowan at:
  • Triage Method
  • Instagram: @drgarymcgowan
• Papers discussed in this episode:
  • Norwitz et al., 2022 – The Lipid Energy Model: Reimagining Lipoprotein Function in the Context of Carbohydrate-Restricted Diets
  • Norwitz et al., 2021 – Elevated LDL Cholesterol with a Carbohydrate-Restricted Diet: Evidence for a “Lean Mass Hyper-Responder” Phenotype
  • KETO Trial: Budoff et al., 2024 – Carbohydrate Restriction-Induced Elevations in LDL-Cholesterol and Atherosclerosis

Fasting has gained immense popularity as a dietary approach, but what does the scientific evidence say about its health benefits?

Studies have explored how fasting might influence metabolic markers, energy expenditure, and even aging. However, while fasting shows promise in some animal models, translating these effects to humans is less clear.

A key part of the debate centers on whether fasting offers unique health advantages or whether its benefits stem primarily from reduced calorie intake. Time-restricted eating and intermittent fasting protocols show promise in regulating appetite and reducing energy intake, potentially leading to weight loss. But, when calories are controlled, does fasting still improve health independently?

This episode explores the evidence to determine if fasting confers metabolic advantages over non-fasting diets. In addition, we’ll take a look at its impact on behavioral patterns and ask if that could play a pivotal role in promoting better health outcomes.

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Timestamps:

• [00:54] Defining fasting
• [03:44] Historical context and early research
• [08:01] Mechanisms and claims of fasting
• [18:15] Types of fasting protocols
• [22:18] Time-restricted eating and chronobiology
• [28:29] Energy expenditure and behavioral changes
• [36:53] Fasting vs. weight loss: independent benefits
• [41:47] Health markers and weight loss outcomes
• [43:37] Muscle mass concerns during fasting
• [47:31] Animal models vs. human studies
• [51:29] InterFAST study insights
• [01:00:37] Behavioral vs. metabolic changes
• [01:11:25] So what do we know?

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• Go to the page for this episode