Dr. Rick's Insights

How much amino acids per day to build muscle? Short version: most lifters do best at ~1.2–1.6 g of protein per kg bodyweight per day. With very hard training or cutting phases, up to ~2.0 g/kg/day can be useful. Distribute protein across meals and make sure each feeding hits a solid leucine/EAA “trigger” to maximize muscle protein synthesis (MPS). 1) Daily intake targets • RDA (minimum, not muscle-building): 0.8 g/kg/day.• Hypertrophy range (most adults): 1.2–1.6 g/kg/day.• Heavy training/energy deficits/older adults: consider up to ~2.0 g/kg/day. Morton 2018, Br J Sports Med; PROT-AGE 2013. Example 180 lb (81.6 kg) athlete →...

The Critical Role of Amino Acids in Bone Health and Osteoporosis Prevention Calcium and vitamin D often get all the credit, but about 20–30% of bone mass is actually protein. Collagen and its amino acid building blocks give bone its flexibility and resilience. Without enough amino acids, minerals alone can’t maintain strength or density. Understanding Bone Composition Living bone contains a matrix of collagen fibers, connective tissue, marrow, blood vessels, and mineral crystals bound to proteins. The collagen framework—made largely from glycine, proline, lysine, and hydroxyproline—acts like rebar in concrete, preventing brittleness. Key Amino Acids for Bone Integrity Essential Amino...

Quantum Biology: A New Frontier in Understanding Life We are really getting out there — but for the sake of health, fitness, and longevity, it’s worth exploring how physics meets biology. Quantum Biology and Clarice D. Aiello Clarice D. Aiello, assistant professor at UCLA and director of the Quantum Biology Tech Lab, investigates how quantum phenomena — particularly electron spin — may influence living systems. This field, known as quantum biology, explores how quantum mechanics could explain and harness processes in cells and tissues. Quantum Mechanics and Its Role in Biology Quantum mechanics governs atoms and molecules, where unusual effects...

Discover how your body's internal clock affects blood sugar levels and learn science-backed strategies to optimize your metabolic health naturally. Plus, get expert recommendations for supplements that support healthy blood sugar levels.* Checkout Dr. Cohen's book for more info.Key Takeaways:- Your circadian rhythm significantly impacts blood sugar regulation; so, too, do your  light level exposures and exposures to blue light (BAD!)- Natural supplements can help support healthy blood sugar levels- Timing your meals and supplements matters for optimal results- Scientific evidence supports the connection between sleep and metabolismJump to Recommended SupplementsUnderstanding the Circadian-Blood Sugar ConnectionAccording to a landmark study published...