Episode 7: Joe Rogan supplements: Which are worth taking?
February 17, 2026 · 11:54
An evidence-based review shows Joe Rogan's 5 g/day creatine supports male strength and high-intensity performance.
Athlete recovery
Strategies and protocols to optimize recovery for athletes, including sleep, nutrition, supplementation, and active recovery techniques. Learn how to bounce back faster from intense training to maximize performance and long-term health.
Most-read topics as podcast episodes
We only record episodes on the topics readers care about most.
Episode 4: Are peptides legal in the U.S. After FDA Category 2?
February 14, 2026 · 11:13
FDA's Category 2 and 503A rules bar many peptides (e.g., BPC-157) from legal pharmacy compounding.
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The essentials for athlete recovery — then explore the latest posts below.
Building muscle after 40: The smarter plan for strength, recovery, and hormones
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 11 min read
Yes, building muscle after 40 is absolutely possible for men, but you usually need a tighter plan for training, protein, recovery, and hormone health than you did at 25. The win is not “more grind.” It is better programming, better fuel, and better monitoring so you can keep progressing with fewer setbacks. “After 40, the ...
Athlete biomarker testing for longevity: The lab numbers that keep men performing longer
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 19, 2026 · 12 min read
For longevity-focused men who train, repeating key labs, especially HbA1c (a three month average of blood sugar) and ApoB (the number of atherogenic particles that can enter artery walls), can reveal early metabolic drift and cardiovascular risk before performance drops or disease shows up. Pair those with iron, inflammation, and hormone and recovery markers to ...
Weights or cardio first? How to sequence your workouts for muscle, endurance, and fat loss
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 12 min read
For most men training for strength, muscle, fat loss, or general fitness, do weights before cardio, and do cardio first only when endurance is your top goal. The reason is simple: whichever workout you do first usually gets your best energy, your best form, and your best results. “If you can only train once, put ...
How long does it take to lose muscle? A practical timeline for men who lift
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 12 min read
Measurable muscle loss can begin within about 2 weeks of stopping strength training, with more obvious drops in muscle size and strength by weeks 3 to 4. The good news is that most men can slow or prevent this with a small, high effort “maintenance dose” of lifting plus adequate protein. “Most guys assume a ...
Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 16, 2026 · 14 min read
A push pull legs (PPL) split is one of the best routines for most healthy men because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and recovery to ...