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A recent study underlined the importance of not only prioritizing micronutrients, but also not missing the micronutrients! I broke down the full study on this episode of the Optimal Protein Podcast. Here is a comprehensive list of muscle-boosting, micronutrient-rich foods, categorized by the key nutrients from the study. These foods will help support strength, muscle growth, and recovery, especially for women who want to optimize their training and avoid deficiencies. Muscle-Boosting Micronutrient-Rich Foods 1. Vitamin D (Muscle Function & Strength) • Salmon • Sardines • Mackerel • Cod liver oil • Egg yolks • Fortified dairy (milk, yogurt, cheese) •...

I tried the viral protein flatbread and it was delicious! Today my 3 year old son Luca asked for pizza 🍕 for dinner so I decided to try making a pizza crust with the cottage cheese flatbread! It actually turned out delicious! I added gelatin to the original vital flatbread, and I sprayed the parchment paper with coconut oil. The pizza crust came out pretty firm, but then it softened when I baked it again with the pizza toppings at 200 C so it turned out firm like a pizza crust but still soft enough to feel like the texture of a pizza...

According to multiple studies, many of which stemming from the University of South Florida labs run by Jose Antonio, PhD and Bill Campbell, PhD, increasing protein intake results in greater fat loss and improved body composition in resistance trained individuals. This article summarizes some of the studies and relevant conclusions here. In my n=1 case when I did a high protein experiment without resistance training I added 8 lbs of lean mass and went down to 21% body fat. But you don’t have to take my word for it... there are multiple studies on it! I’ve aggregated them on one page...

Although "keto flu" symptoms are commonly experienced by people transitioning to a lower carbohydrate diet, if you ever feel unwell when following a ketogenic diet, you must pause it and see your care provider. If you are around 30-40 grams or lower per day, you should be able to start the challenge without discomfort, however still monitor your body's response closely in the first week or two. You should NOT be feeling any discomfort or symptoms if you are hydrating with sodium, bone broth, and easing your carbs down GRADUALLY, week by week. Before going on a ketogenic diet, you should first...