Most people think tracking their protein is enough. The science says what your body actually craves is something far more specific and the person making that argument spent 23 years inside legacy media watching the wellness industry sell women everything from "bikini body in two weeks" to canned protein soda.
In this episode, I sit down with Liz Plosser, former Editor in Chief of Women's Health, where she oversaw brands reaching 44 million women. We break down why the nine essential amino acids are what your body is really after when you chase protein, why BCAAs are only a fraction of the picture, and why a study found four of the top six creatine gummies on Amazon contained zero creatine. Liz also opens up about her own supplement stack, her shift from endurance running to heavy lifting, and makes the case that testing instead of guessing is one of the most empowering moves you can make for your health.
Then we go deep on the science most people get wrong: why aging women struggle to pull amino acids from food, how essential aminos protect lean muscle even on rest days and for those on GLP-1s, the new research on high-dose creatine for sleep deprivation and Alzheimer's, and why collagen may not deserve the hype. We also cover the menopause misinformation epidemic, the 2002 hormone study that terrified the world, and what Liz puts in her own morning protocol. This conversation will completely change how you think about protein, what you supplement, and how you fuel your brain and body.
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TOPICS DISCUSSED
00:00 Intro: The Protein Myth and Why Amino Acids Are What Your Body Really Wants
00:56 Protein, Amino Acids, and How Much You Actually Need
03:23 The Nine Essential Amino Acids: The Real Building Blocks
06:03 BCAAs vs EAAs: Why a Subset Isn't Enough
11:50 23 Years in Wellness Media: What Liz Saw Change
14:18 The Menopause Conversation and Why It Exploded
23:17 Kion Aminos, Timing, and Whether It Counts Toward Your 100g
26:46 Liz's Daily Routine: Aminos, Creatine, and the Morning Glass of Water
27:42 Can You Take Aminos While Fasting?
29:50 Do Aminos Preserve Lean Mass on Rest Days and on GLP-1s?
36:19 Leaving Legacy Media and Finding a New Mission
39:14 The New Creatine Research: Sleep, Dosing, and Alzheimer's
43:24 How Creatine Reaches the Brain and the Case for 10 Grams
44:48 Creatine for Mood and Depression
46:12 Collagen: Does It Actually Deserve the Hype?
49:40 The Creatine Gummy Scandal: Four of Six With Zero Creatine
51:27 Coffee, Cans, and Why Bioavailability Matters
54:50 Creatine, Electrolytes, and the 1990s Bodybuilding Hack
57:54 Liz's Morning Protocol and Owning Your AM
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I’m Louisa Nicola - clinical neurophysiologist - Alzheimer’s prevention specialist - founder of Neuro Athletics.
My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.
If you're committed to optimizing your brain- reducing Alzheimer’s risk - and staying mentally sharp for life, you’re in the right place.
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