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#287: Foam Rolling 101, Collagen Confusion, Germs on Water Fountains And More!

Click here for the full written transcript of this podcast episode.

July 9, 2014 Podcast: What Is The Best Way To Eat Eggs, Gelatin vs. Collagen, Better Sleep for New Mothers, Foam Roller 101, and Germs on Water Fountains.

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Listener Q&A:

As compiled, deciphered, edited and sometimes read by Brock Skywalker Armstrong, the Podcast Sidekick and Audio Ninja.

What Is The Best Way To Eat Eggs?

Andrew asks: He is following a hypertrophy diet right now and is eating 4 eggs cooked in coconut oil every day for breakfast. He likes his eggs scrambled but has heard that scrambling eggs can introduce oxygen that along with the heat from cooking, can oxidize the cholesterol in the eggs and create free radicals that are detrimental to health. What is the best way to eat eggs?

Gelatin vs. Collagen

Gelatin asks: He is wanting to use something other than bone broth to heal his gut. Which would be the best substitute: Great Lakes Gelatin, Great Lakes Hydrolyzed Collagen or Upgraded Collagen. What would be the differences? Is there any truth to Dave Asprey's claims that his collagen is produced in a way that leaves the peptides intact and provides more collagen than bone broth.

Better Sleep for New Mothers

Jenn asks: She just had a baby 6 weeks ago (and also has a 2 year old). Needless to say she is not getting good sleep at night and is not able to nap during the day. Is there anything she can take/do at night to help the little sleep she does get be more restorative? Or is there something she can use during the day to have more energy?

In my response I recommend:
My two part series on getting better sleep.

Foam Roller 101

Joe asks: His personal trainer has been telling him to foam roll but he finds it very painful. His trainer says it will get easier and hurt less with time. What is your opinion and how/why does it get easier and less painful?

In my response I recommend:
Rumble Roller

Germs on Water Fountains

KJ asks: What is more sanitary? The water fountain or the water faucet at the gym? He has heard that you shouldn't drink out of a water fountain but is it any more sanitary to use the faucet in the locker room instead?

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9 thoughts on “#287: Foam Rolling 101, Collagen Confusion, Germs on Water Fountains And More!

  1. Thanks for the quick reply Ben!
    Yes, the first link you suggest is the article I was referring to in my comment. Great article, and it is what got me thinking that maybe the whole "1 gram of protein per pound of weight" mantra that circulates around gyms everywhere is perhaps not as ironclad a principle as it is made out to be.

    The Amazon reviews for your book look awesome. I will put it on my list of books to buy.

    I have been thinking about scheduling a consult. Beyond protein needs, I also wanted to talk about digestive health For example, I love your recipe for a Ketogenic Kale Shake / Green Smoothie. I have it every morning. I was trying Coconut Oil instead of MCT Oil (I imagined it was as good) and I found that the Coconut Oil really irritated my stomach. Tried just eating a tablespoon of Coconut Oil and my stomach lurched. I'm using 2 tablespoons of Extra Virgin Olive Oil instead, and my stomach is better (but not perfect).

    I will build up a small list of topics and schedule a consult when I budget for it.
    Will the consult be with you directly?

  2. Hi Ben! Love the show! Thanks for your hard work.

    My question is in regards to protein consumption.
    In the podcast you reiterate a point you made in your article "How Much Carbohydrate, Protein, Fat You Need" (from July 7th of last year) that is : "there is zero evidence that eating anything more than 0.7 grams per pound of body weight of protein is going to help you build any additional amount of muscle."

    I'm trying to achieve the white rhino of physique sculpting and gain muscle while cutting fat at the same time.
    I'm lifting heavy 3 times a week, compound movements (squats, deadlifts, bench press, military press), and doing HIIT cardio (30 minutes of 1 minute sprints, 1 minute easier pace on the recumbent bike) on the other 3 days.
    I'm in a calorie deficit, eating 2000 calories a day instead of the 2500 calories I should be eating to maintain my weight, so I can cut a pound of fat a week.

    Now, I'm also a fan of Mike Matthews and his Muscle for Life website (I very much enjoyed hearing your discussion on his Podcast btw!)
    Mike is a big believer in 1 gram of protein per pound of body weight.
    That would mean I would be eating 150 grams of protein per day.
    As Mike says, "As you get leaner, keeping your protein intake high becomes very important. If it drops too low (below 1 gram per pound of body weight, in my experience), strength and muscle loss is accelerated."
    Mike also says, "When you’re in a calorie deficit, get 40% of daily calories from protein, 40% from carbohydrate, and 20% from fat."
    This would put me at around 200 grams of protein per day.
    I really like Mike and the awesome way he replies to practically every question people send him, but in this instance I am a bit unsure on how to act on his advice regarding protein needs.

    Naturally I want to preserve as much lean muscle as I can while I am losing weight, but I don't want to risk urea toxicity either.
    Any advice Ben would be much appreciated. : )

    Thanks a bunch!

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