Dr. Joey Muñoz holds a PhD in Nutritional Sciences from Florida State University. With a focus on evidence-based approaches, his research explores the connection between specific foods and the prevention of diseases like osteoporosis and diabetes. He is currently a physique coach at Biolayne, and is passionate about bringing a balanced approach to nutrition and exercise.
What you'll learn from this episode:
Why the energy balance model (calories in/ calories out) does not mean food quality doesn’t matter. Studies have demonstrated that people tend to eat more calories when they consume ultra-processed hyperpalatable foods.
Fasting can be a great tool for some, but people who eat a balanced breakfast tend to have more energy expenditure throughout the day and have better hunger and satiety regulation—but make sure to have a high protein breakfast and add some fiber to feel fuller longer.
The importance of getting enough protein, on average 1.6 g per kg of body weight. Keeping in mind, some people, such as older adults or competitive athletes may need more than that.
What the deal is with protein timing in regards to protein muscle synthesis, and why Dr. Joey generally recommends eating around 30 grams of protein every 4-6 hours, even though hitting your daily target for protein consumption is the most important thing.
How to develop realistic and sustainable habits that move you towards your body composition goals and teach you life long skills that enable you to maintain your ideal body composition.
And much more!
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Resources from this episode:
How Do Protein & Fiber Work Together? | Week&
Just 2 Minutes of Walking After Eating Can Help Blood Sugar, Study Says | CNN
Nutrition and Muscle Protein Synthesis: A Descriptive Review | PMC
The Twinkie Diet | Psychology Today
Thin Fat Obesity: The Tropical Phenotype of Obesity | Endotext | NCBI Bookshelf
Habit Stacking: The One Tool You Need to Build Better Habits | Verywell Fi
Protein Digestibility Corrected Amino Acid Score | Wikipedia
Metabolic Adaptations to Weight Loss | PMC
Long-Term Metabolic Adaptation after Bariatric Surgery | PracticeUpdate
Refeed Day: What It Is ad How to Do It | Healthline
Beast Mode or Wimp Mode: Do You Need a Deload? | Biolayne
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