The Muscle Longevity Podcast

Anita Broellochs

The Muscle Longevity Podcast explores muscle science as a foundation for healthy aging, while also looking at the many factors that shape long term health and longevity. It is designed for a non technical audience curious about living longer, staying strong, and understanding how muscle, movement, nutrition, metabolism, and emerging science influence how we age. Through conversations with scientists, clinicians, founders, investors, and longevity advocates, the show makes muscle and longevity research accessible, practical, and relevant to everyday life.

  1. Oct 6

    Protein: What Does the Science Really Say? | Dr. Mitch Kanter

    How much protein do we really need to maintain muscle as we age? Does it matter when we eat it? And could eating more protein to preserve muscle actually conflict with our goals for longevity? In this episode of the Muscle Longevity Podcast, Anita Broellochs sits down with Dr. Mitch Kanter, a nutrition scientist with decades of experience across academia and the food and nutrition industry. Mitch recently co-authored a comprehensive scientific review that brought together more than 20 experts to challenge widely held beliefs about dietary protein. Their findings reveal that some of the protein advice we hear most often may not be as firmly established as we think. Together, Anita and Mitch explore: How much protein we actually need as we age, and why exact recommendations remain uncertain Whether protein timing and the often-repeated 30 grams per meal recommendation really matter Why protein and resistance exercise work together to support muscle The apparent conflict between higher protein intake for muscle preservation and protein restriction for longevity The role of leucine, mTOR and muscle protein synthesis Plant versus animal protein and the importance of the entire nutritional package Why current protein-quality measures like DIAAS don't tell us the whole story The future of personalized nutrition, precision fermentation and emerging protein technologies The conversation is a reminder that while protein is essential for healthy aging, understanding how much we need, where we get it and how it affects our long-term health is far more nuanced than any single number or dietary rule. Research discussed Kanter et al. (2026). Examining widely held propositions on human dietary protein needs and benefits: A critical review of the science that shapes both the data and our understanding of an essential macronutrient. https://doi.org/10.1080/10408398.2026.2658728 Learn more about Myospan: https://myospan.co Disclaimer: The views expressed in this episode are those of the individual speakers and do not necessarily reflect the views of Myospan or their affiliated organizations. We welcome different scientific perspectives and encourage listeners to critically evaluate the evidence. This conversation is for educational purposes only and should not be considered medical or nutritional advice. Dietary decisions, particularly for children, should be made with guidance from a qualified healthcare professional.

    Protein: What Does the Science Really Say? | Dr. Mitch Kanter

  2. Sep 15

    Why You Lose Muscle on a GLP-1 (and How to Stop It)

    Here's what almost no one tells you when you start a GLP-1 medication, or any fast weight-loss journey: a real share of the weight you lose is not fat. It is muscle, and losing too much of it can quietly undo much of what you were hoping to gain. In this solo episode, Anita Broellochs breaks down exactly why it happens, why it matters more than most people realize, and what to actually do about it. You will learn: • The real reasons muscle comes off during weight loss, stacked together• The surprising "your lighter body thinks it needs less muscle" effect• Why muscle loss threatens your strength, your metabolism, and the dreaded regain trap• The two simple levers, protein and resistance training, that protect your muscle while you lose the fat• Why you should track your strength, not just the scale This podcast is for education only, not medical advice. Medication decisions are always between you and your doctor. Grab the free GLP-1 Muscle Protection Checklist and more at the Myospan Education Hub: https://myospan.co Ready to protect your muscle with a step-by-step program? Join the Muscle Longevity Method and use code PODCAST for 10% off: https://myospan.co/method

  3. Aug 17

    Ian White | Founder Health as an Investment Strategy

    What if founder health were treated as part of an investment strategy? Ian White is an angel investor and personal trainer with an unusual approach to supporting the founders he invests in: he offers them complimentary personal training twice a week. His thesis is simple: healthy founders can build healthier, more resilient companies. In this episode of the Muscle Longevity Podcast, Ian and Anita Broellochs explore what it could look like to make founder health a bigger part of venture capital and startup culture. They talk about why he sees health as a form of risk management, what he has learned from training founders, and why the startup world may need to rethink its relationship with burnout. They also discuss: Why Ian started training the founders he invests inFounder health as a potential investment and risk-management strategyStrength training and exercise for busy foundersWhy strength becomes increasingly important as we ageWearables, health tracking, and when too much data can become counterproductivePhysical activity, coordination, and cognitive healthUsing data and AI to personalize training around work demandsIan’s vision for performance labs designed for founders and executivesThe habits Ian personally prioritizes for his health and longevity Could investing in the health of founders ultimately be another way of investing in the health of their companies? Links & Resources: Connect with Ian White on LinkedIn: https://www.linkedin.com/in/ian-white-456968344/ Mentioned in this episode: Dr. Christin Glorioso — How Much Muscle Do You Need to Live Longer and Stay Cognitively Sharp? https://drglorioso.substack.com/p/how-much-muscle-do-you-need-to-live Disclaimer: This podcast is for educational and informational purposes only and is not medical advice. Please consult a qualified healthcare professional regarding your individual health and exercise needs.

    Ian White | Founder Health as an Investment Strategy

  4. Jul 28

    Dr. Scott Forbes | Creatine for Healthy Aging: What the Science Really Says

    Creatine is one of the most researched supplements in the world, yet it's still surrounded by myths. Is it only for bodybuilders? Does it cause hair loss? Is it safe? And can it actually help us stay stronger as we age? In this episode, I sit down with Dr. Scott Forbes, Professor in the Department of Physical Education Studies at Brandon University, to separate the evidence from the hype. We discuss what creatine does in the body, why it works best alongside resistance training, and what the research shows for muscle, bone, and brain health. We also cover creatine during healthy aging, common misconceptions, practical dosing, timing, creatine monohydrate, whether vegetarians and vegans may benefit differently, and the emerging research around GLP-1 medications and weight loss. Whether you're already taking creatine or simply wondering if it's worth considering, this episode provides an evidence-based overview of what we know today—and where more research is still needed. In this episode, we cover: • What creatine is and how it works• Creatine for muscle, bone, and brain health• The role of creatine in healthy aging• Resistance training and why it matters most• Hair loss, kidney health, and other common myths• Creatine monohydrate, dosing, timing, and loading• Vegetarians, vegans, women, and older adults• Creatine and GLP-1 medications• Where the science is headed next

    Dr. Scott Forbes | Creatine for Healthy Aging: What the Science Really Says

  5. Jul 14

    Dr. Michael Fredericson | The Science of Healthy Aging: Muscle, Bone & Lifestyle Medicine

    Muscle health has become one of the biggest topics in longevity, but what does the science actually tell us about staying strong, mobile, and independent as we age? In this episode of the Muscle Longevity Podcast, I sit down with Dr. Michael Fredericson, Professor and Director of PM&R Sports Medicine at Stanford University, Founder of the Stanford Lifestyle Medicine Program, and Co-Director of the Stanford Center on Longevity. Drawing on decades of experience caring for everyone from Olympic athletes to older adults, Michael explains why muscle is much more than a tissue that helps us move. We discuss how skeletal muscle functions as an endocrine organ, why muscle and bone health are deeply connected, and what role exercise, nutrition, recovery, and lifestyle medicine play in extending both healthspan and lifespan. We also explore the importance of protein as we age, why balance and mobility deserve more attention, how early life habits influence long-term health, and what his research has taught us about preventing bone stress injuries and preserving physical resilience. Whether you're in your 30s looking to invest in your future health or simply want to stay active and independent for as long as possible, this conversation is packed with practical, evidence-based insights. In this episode, you'll learn: Why muscle health is fundamental to healthy aging and longevityHow muscles communicate with the rest of the body through myokinesThe connection between muscle, bone, and long-term resilienceHow much protein adults should aim for as they ageWhy balance, mobility, and recovery are often overlookedThe role of lifestyle medicine in preventing chronic diseaseWhat elite athletes can teach us about healthy agingSimple habits you can start today to support lifelong strength and independence Links: Teen Lifestyle Medicine: https://www.teenlifestylemedicine.com/

    Dr. Michael Fredericson | The Science of Healthy Aging: Muscle, Bone & Lifestyle Medicine

  6. Jun 23

    Adam Gries | What Does Longevity Actually Mean?

    What does longevity actually mean? In this special episode recorded live at Vitalist Bay, Anita Broellochs sits down with entrepreneur, investor, and Vitalism Foundation founder Adam Gries to explore the ideas shaping the future of the longevity movement. Adam shares his journey from building and selling technology companies to becoming deeply involved in longevity, and explains why he believes we need a new framework, Vitalism, to think about human flourishing, healthspan, and the future of human potential. Together, they discuss why muscle health has become such an important part of the longevity conversation, whether we're focusing too much on testing and biomarkers, how technology and AI may change the way we manage our health, and what it will take to educate the next generation about healthy aging. Adam also shares his personal longevity stack, including the metrics he tracks, the supplements he takes, and the habits he prioritizes to support long term health. In this episode, you'll learn: • What Vitalism means and why Adam believes it matters • The different ways people define longevity • Why muscle health is becoming central to healthy aging • The role of testing, biomarkers, and data driven health decisions • How AI could transform personalized health guidance • The challenges of educating future generations about longevity • Adam's personal approach to exercise, nutrition, supplements, and health monitoring This episode was recorded live at Vitalist Bay, hosted by the Vitalism Foundation. Links: - Adam's X Profile: https://x.com/adamgries - Vitalist Foundation: https://vitalismfoundation.org/ - Byan Johnson: https://www.bryanjohnson.com/ Disclaimer: This podcast is intended for educational and informational purposes only and should not be considered medical advice.

    Adam Gries | What Does Longevity Actually Mean?

  7. Jun 5

    Dr. Lora Giangregorio | The Muscle Bone Connection

    Most people don't think about their bones until something goes wrong. But bone health is something we should be thinking about throughout our entire lives. In this episode of The Muscle Longevity Podcast, Anita sits down with Dr. Lora Giangregorio, Professor at the University of Waterloo and Director of the Bone Health and Exercise Science (BonES) Lab, to explore the science of bone health, healthy aging, and the connection between muscle and bone. They discuss: • Why bone health is a lifelong process• The muscle-bone connection and why it matters• How bones respond to exercise and mechanical loading• The importance of peak bone mass• Common misconceptions about osteoporosis• The role of strength training for bone health• Nutrition, protein, calcium, vitamin D, and other key nutrients• How to think about bone health in younger and older adults• Whether most people need a DEXA scan• Practical strategies to stay strong, mobile, and independent as you age Whether you're in your 20s, 40s, or 70s, this conversation offers practical insights to help you build a stronger foundation for lifelong health. Disclaimer: The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. Please consult your physician or other qualified healthcare provider regarding any medical condition, treatment, exercise program, or dietary change.

    Dr. Lora Giangregorio | The Muscle Bone Connection

  8. Apr 20

    Amaru Sanchez | What Can You Actually Say? Claims, Regulation & Nutrition

    When you walk through a grocery store or scroll through supplements online, you’ll see claims like “supports muscle,” “boosts energy,” or “promotes longevity.” But what do those claims actually mean? And what are companies really allowed to say? In this episode, Anita sits down with Amaru Sanchez, health care and life sciences counsel at Akin, to unpack the hidden world of regulation behind food, supplements, and emerging nutrition products. Together, they break down: The difference between structure/function claims, health claims, and nutrient claimsHow the FDA and FTC regulate what companies can and cannot sayWhere the line is between a food, supplement, and drugWhat level of scientific evidence is actually requiredWhy terms like “longevity” can be risky if used incorrectlyThe biggest mistakes startups make when marketing their productsHow consumers can spot red flags and think more critically about claimsThis episode is a must-listen for founders, marketers, and anyone trying to make sense of the overwhelming world of nutrition and health products. Disclaimer: This conversation is for informational purposes only and does not constitute legal advice. Amru on LinkedIn: https://www.linkedin.com/in/amaru-j-sanchez-jd-mph-38282410/ Akin Gump Website: http://www.akingump.com

    Amaru Sanchez | What Can You Actually Say? Claims, Regulation & Nutrition
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About

The Muscle Longevity Podcast explores muscle science as a foundation for healthy aging, while also looking at the many factors that shape long term health and longevity. It is designed for a non technical audience curious about living longer, staying strong, and understanding how muscle, movement, nutrition, metabolism, and emerging science influence how we age. Through conversations with scientists, clinicians, founders, investors, and longevity advocates, the show makes muscle and longevity research accessible, practical, and relevant to everyday life.

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