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In this episode of The Muscle Memoirs Podcast, I am joined by Dr. Guillermo Escalante, an Associate Professor of Kinesiology at California State University, San Bernadino. In our conversation, we primarily discuss two recent review papers authored by Dr. Escalante and provide some practical recommendations for how physique athletes can apply these findings.

Timestamps:
07:00 Fasted vs. fed cardio: background
10:45 Benefits of fasted cardio: acute studies
18:05 Chronic studies on fasted cardio
20:45 Limitations of Schoenfeld study
26:25 Protein-enhanced cardio
30:25 Which form of cardio do you think is best for fat loss?
33:55 Timing considerations
37:15 Recommendations for intensity and duration
41:40 Physiological benefits of intermittent energy restriction
46:42 Could refeeds be a net negative for weekly training performance?
50:45 Individual response to refeeds
57:30 Protein: distribution, leucine threshold, maximizing MPS
01:07:00 Body recomposition in advanced lifters

The Research:
Fasted vs. Fed Cardio: https://journals.lww.com/nsca-scj/Abstract/9000/Fasted_Versus_Nonfasted_Aerobic_Exercise_on_Body.99259.aspx
Effectiveness of Diet Refeeds and Diet Breaks: https://journals.lww.com/nsca-scj/Abstract/9000/Effectiveness_of_Diet_Refeeds_and_Diet_Breaks_as_a.99274.aspx


You can follow and support Dr. Escalante at:
ResearchGate: https://www.researchgate.net/profile/Guillermo_Escalante2
IG: https://www.instagram.com/doctorgfit/?hl=en
YouTube: https://www.youtube.com/user/gescalante23/videos

Coaching and updates:
Website: http://hammerawayfitness.com/
IG: https://www.instagram.com/hammerawayfitness/

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