The Neuro Experience

If you think you need to train to failure to build muscle, you've been operating on outdated science. Dr. Brad Schoenfeld has nearly 400 peer-reviewed papers on hypertrophy and he's done a complete 180 on some of his most firmly held beliefs.
In this episode, I sit down with Dr. Brad Schoenfeld, PhD, professor of exercise science and one of the world's most cited researchers in muscle hypertrophy. We break down the training myths that are still circulating online including why training to failure isn't necessary, why light weights can build as much muscle as heavy ones, and why two 30-minute sessions a week is genuinely enough for most people. Brad also explains the science of type one versus type two fiber loss with age, how GLP-1s are complicating muscle retention, and what the research actually says about rest intervals, cold plunges, and post-exercise heat.
We also go deep into the cutting edge of hypertrophy science: lengthened partials, electro-stimulation, the overlooked connection between muscle and metabolic health, and the key additions in the third edition of his landmark textbook. This episode is for anyone who trains, wants to train, or wants to understand what science actually says about building a body that performs and lasts.
*Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:*https://go.neuroathletics.com.au/youtube-sales-page
Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.
_____
*TOPICS DISCUSSED*(00:00:00) Intro: The Belief Brad Held in the 90s That Science Has Since Overturned
(00:01:08) Meet Dr. Brad Schoenfeld: 400 Papers and What We Still Don't Know About Muscle Growth
(00:06:13) Light Weights vs. Heavy Weights: The Study That Changed Everything
(00:09:10) Type I vs. Type II Muscle Fibers and Why Type II Atrophies With Age
(00:11:43) Muscle, Brain Health, and the Two-Days-a-Week Resistance Training Protocol
(00:17:26) Strength vs. Power: Why Explosive Training Matters More Than You Think
(00:21:32) The Biggest Lie in Fitness: There Is No Single Best Way to Build Muscle
(00:23:15) Two 30-Minute Sessions a Week Is Enough
(00:27:01) Protein Requirements for Muscle Growth: Where the Research Actually Lands
(00:31:18) GLP-1s and Muscle Loss: What the Evidence Says
(00:38:36) Aerobic Training, Step Count, and Where Cardio Fits In
(00:40:47) How Muscle Improves Every Organ System in Your Body
(00:44:35) Research Gaps in Advanced Training Techniques
(00:49:00) Mechanical Tension as the Primary Driver of Hypertrophy
(00:53:37) Rest Intervals: How Long You Actually Need Between Sets
(00:58:20) Lengthened Partials: The Training Insight That Surprised the Field
(01:02:10) Electrostimulation and At-Home Resistance Technology: Does It Work?
(01:05:41) Cold Plunges After Lifting: Why Brad Says Avoid Them
(01:07:52) Sleep and Muscle Building: What the Evidence Does and Doesn't Show
(01:11:30) The Third Edition: Evidence-Based Practice and How to Use Research
_______
*Thank you to our sponsors*
KetoneIQ: https://ketone.com/NEURO for 30% OFFFunction Health: https://www.functionhealth.com/louisanicolaIQBARS: https://www.eatiqbar.com/Biologica: https://biologica.com/NEURO Up to 32% off first subscription order
_______
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.
Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0Instagram: https://www.instagram.com/louisanicola_/Twitter : https://twitter.com/louisanicola_
Learn more about your ad choices. Visit megaphone.fm/adchoices

If you think you need to train to failure to build muscle, you've been operating on outdated science. Dr. Brad Schoenfeld has nearly 400 peer-reviewed papers on hypertrophy and he's done a complete 180 on some of his most firmly held beliefs.

In this episode, I sit down with Dr. Brad Schoenfeld, PhD, professor of exercise science and one of the world's most cited researchers in muscle hypertrophy. We break down the training myths that are still circulating online including why training to failure isn't necessary, why light weights can build as much muscle as heavy ones, and why two 30-minute sessions a week is genuinely enough for most people. Brad also explains the science of type one versus type two fiber loss with age, how GLP-1s are complicating muscle retention, and what the research actually says about rest intervals, cold plunges, and post-exercise heat.

We also go deep into the cutting edge of hypertrophy science: lengthened partials, electro-stimulation, the overlooked connection between muscle and metabolic health, and the key additions in the third edition of his landmark textbook. This episode is for anyone who trains, wants to train, or wants to understand what science actually says about building a body that performs and lasts.

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:

https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.

_____

TOPICS DISCUSSED

00:00 Intro: The Belief Brad Held in the 90s That Science Has Since Overturned

01:08 Meet Dr. Brad Schoenfeld: 400 Papers and What We Still Don't Know About Muscle Growth

06:13 Light Weights vs. Heavy Weights: The Study That Changed Everything

09:10 Type I vs. Type II Muscle Fibers and Why Type II Atrophies With Age

11:43 Muscle, Brain Health, and the Two-Days-a-Week Resistance Training Protocol

17:26 Strength vs. Power: Why Explosive Training Matters More Than You Think

21:32 The Biggest Lie in Fitness: There Is No Single Best Way to Build Muscle

23:15 Two 30-Minute Sessions a Week Is Enough

27:01 Protein Requirements for Muscle Growth: Where the Research Actually Lands

31:18 GLP-1s and Muscle Loss: What the Evidence Says

38:36 Aerobic Training, Step Count, and Where Cardio Fits In

40:47 How Muscle Improves Every Organ System in Your Body

44:35 Research Gaps in Advanced Training Techniques

49:00 Mechanical Tension as the Primary Driver of Hypertrophy

53:37 Rest Intervals: How Long You Actually Need Between Sets

58:20 Lengthened Partials: The Training Insight That Surprised the Field

01:02:10 Electrostimulation and At-Home Resistance Technology: Does It Work?

01:05:41 Cold Plunges After Lifting: Why Brad Says Avoid Them

01:07:52 Sleep and Muscle Building: What the Evidence Does and Doesn't Show

01:11:30 The Third Edition: Evidence-Based Practice and How to Use Research

_______

Thank you to our sponsors

KetoneIQ: https://ketone.com/NEURO for 30% OFF

Function Health: https://www.functionhealth.com/louisanicola

IQBARS: https://www.eatiqbar.com/

Biologica: https://biologica.com/NEURO Up to 32% off first subscription order

_______

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.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_
Learn more about your ad choices. Visit megaphone.fm/adchoices

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.
*Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:*https://go.neuroathletics.com.au/youtube-sales-page
Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.
_____
*TOPICS DISCUSSED*(00:00:00) Intro: The Protein Myth and Why Amino Acids Are What Your Body Really Wants
(00:00:56) Protein, Amino Acids, and How Much You Actually Need
(00:03:23) The Nine Essential Amino Acids: The Real Building Blocks
(00:06:03) BCAAs vs EAAs: Why a Subset Isn't Enough
(00:11:50) 23 Years in Wellness Media: What Liz Saw Change
(00:14:18) The Menopause Conversation and Why It Exploded
(00:23:17) Kion Aminos, Timing, and Whether It Counts Toward Your 100g
(00:26:46) Liz's Daily Routine: Aminos, Creatine, and the Morning Glass of Water
(00:27:42) Can You Take Aminos While Fasting?
(00:29:50) Do Aminos Preserve Lean Mass on Rest Days and on GLP-1s?
(00:36:19) Leaving Legacy Media and Finding a New Mission
(00:39:14) The New Creatine Research: Sleep, Dosing, and Alzheimer's
(00:43:24) How Creatine Reaches the Brain and the Case for 10 Grams
(00:44:48) Creatine for Mood and Depression
(00:46:12) Collagen: Does It Actually Deserve the Hype?
(00:49:40) The Creatine Gummy Scandal: Four of Six With Zero Creatine
(00:51:27) Coffee, Cans, and Why Bioavailability Matters
(00:54:50) Creatine, Electrolytes, and the 1990s Bodybuilding Hack
(00:57:54) Liz's Morning Protocol and Owning Your AM
_______
*Thank you to our sponsors*Function Health: https://www.functionhealth.com/louisanicolaTimeline: https://www.timeline.com/partners/neuro-athleticsAirDoctor: https://www.AirDoctorPro.com use promo code NEURO for up to $300 offQualia Life: https://www.qualialife.com/Neuro for an additional 15% off on top of the 50%BASED Bodyworks: https://basedbodyworks.com/ and use code NEURO for 20% off
_______
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.
Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0Instagram: https://www.in...
Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:

https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.

_____

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

_______

Thank you to our sponsors

Kion: visit http://getkion.com/neuro for 20% off

Function Health: https://www.functionhealth.com/louisanicola

Timeline: https://www.timeline.com/partners/neuro-athletics

AirDoctor: https://www.AirDoctorPro.com use promo code NEURO for up to $300 off

Qualia Life: https://www.qualialife.com/Neuro for an additional 15% off on top of the 50%

BASED Bodyworks: https://basedbodyworks.com/ and use code NEURO for 20% off

_______

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.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_
Learn more about your ad choices. Visit megaphone.fm/adchoices

Most people think breast cancer treatment ends when the tumor is gone. Science says that's where the real damage often begins, and the woman making that argument was diagnosed at 28, lost her mother to ovarian cancer the same year, and turned her own dismissal by the medical system into a specialization that now treats women nobody else will touch.

In this episode, I sit down with Dr. Corinne Menn Board Certified OBGYN, breast cancer survivor, and one of the few specialists in the world treating menopause in cancer survivors. We break down why 80% of women diagnosed with breast cancer have no strong family history, why tamoxifen and aromatase inhibitors quietly devastate brain, bone, and sexual health, and why telling a woman with severe vaginal atrophy to use coconut oil is not evidence-based medicine. Dr. Corinne also opens up about her own diagnosis, her premature menopause at 28, the truth about hormone replacement therapy after breast cancer, and the BRCA, ApoE4, and surgical menopause snowball nobody is putting together for patients. This conversation will completely change how you think about breast cancer, menopause, and the women's health crisis hiding in plain sight.

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+:

https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.

_____

TOPICS DISCUSSED

00:00 Intro: Why Nobody Is Coming to Save Breast Cancer Survivors

01:05 Karin's Origin Story: Diagnosed at 28, Losing Her Mom, and Premature Menopause

03:06 The 85% Cure Rate Lie: Why Survival Comes at a Brutal Cost

06:13 Breast Cancer Is Not One Disease: Why 80% Have No Family History

08:14 BRCA1, BRCA2, and the Genetic Mutations Most Women Never Get Tested For

13:14 Karin's Own Genetic Test Story and Why 23andMe Is Not Enough

15:07 BRCA1 vs BRCA2: Age of Onset and When to Remove Ovaries

17:30 The Biology of Estrogen: Why Estrogen Does Not Cause Breast Cancer

23:40 Birth Control, Breastfeeding, and the Real Risk Factors

26:17 Alcohol, Inflammation, and the Toxins Driving Cancer Rates

27:46 Tamoxifen Explained: What It Does to Your Brain, Bones, and Body

34:23 Aromatase Inhibitors: Putting Your Estrogen in the Basement

37:15 Where Women Go When No Doctor Will Help Them

41:17 Oophorectomy, Early Menopause, and the 6 to 12% of Women Affected

44:26 Why Black Women Face the Highest Risk and the Least Care

46:20 The ApoE4, BRCA, and Surgical Menopause Snowball

48:02 Coconut Oil Is Not Medicine: The Vaginal Estrogen Truth

50:35 HRT Denial and the Myths Keeping Women From Treatment

51:13 Who Owns the Breast Cancer Survivor After Treatment Ends

54:18 Why the System Fails: Reimbursement, Resources, and Survivorship Gaps

01:00:07 Can You Be on Tamoxifen and Hormone Replacement Therapy?

01:03:26 Three Neurologists, One Tau Test, and the Dementia Dismissal

01:06:26 Positive Stories: Women Who Took Back Their Health and Won

01:09:16 The One Wish: Valuing Ovarian Function Beyond Reproduction

_______

Thank you to our sponsors

KetoneIQ: https://ketone.com/NEURO for 30% OFF

DailyBasis: https://www.dailybasislife.com/NEURO for 50% off first month

IQBARS: https://www.eatiqbar.com/

Biologica: https://biologica.com/NEURO Up to 32% off first subscription order

Cure Hydration: https://www.curehydration.com/ Use code NEURO gets 20% off

Honey Love: https://www.honeylove.com/NEURO Save 20% Off Honeylove #honeylovepod

_______

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.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_
Learn more about your ad choices. Visit megaphone.fm/adchoices