JOANTalks

JOANTalks - Episode 12: Forming Habits

In this episode of JOANTalks, I talk about forming habits and the value of resilience. Consistent approach is one of the most mechanistic ways of developing or changing ones behaviour.This can also be applied to our exercise and nutrition.  Tune in now! Don’t forget to like, share, and subscribe to JOANTalks! Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review: https://pubmed.ncbi.nlm.nih.gov/33455563/ [https://pubmed.ncbi.nlm.nih.gov/33455563/]

JOANTalks - Episode 11: Muscle & Nerves

In this episode of JOANTalks, I talk about longevity and explore age-related muscle loss. We’ll discuss why our muscles lose strength as we get older, including changes in the distribution of type 1 and type 2 muscle fibers that affects the muscle quality, the loss of neuromuscular innervation and what we can do about the age-related decline. Tune in now! Don’t forget to like, share, and subscribe to JOANTalks! References: A cross-sectional study of loss of muscle mass corresponding to sarcopenia in healthy Chinese men and women: reference values, prevalence, and association with bone mass: https://link.springer.com/article/10.1007/s00774-013-0468-3 Innervation and Neuromuscular control in ageing muscle Russle T. Hepple and Charles L. Rice https://doi.org/10.1113/JP270561 Long-Term Endurance and Power Training May Facilitate Motor Unit Size Expansion to Compensate for Declining Motor Unit Numbers in Older Age https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00449/full

JOANTalks - Episode 10: Protein (Part II)

In this episode of JOANTalks, we revisit the concept of nitrogen balance, protein sources and how do we apply the knowledge to our diet. Remember, protein is not, and should not be a percentage of calories. ProteinGuideline: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#:~:text=General%20recommendations%20are%200.25%20g,dose%20of%2020%E2%80%9340%20g.&text=Acute%20protein%20doses%20should%20strive,essential%20amino%20acids%20(EAAs). [https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#:~:text=General%20recommendations%20are%200.25%20g,dose%20of%2020%E2%80%9340%20g.&text=Acute%20protein%20doses%20should%20strive,essential%20amino%20acids%20(EAAs).] Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!

JOANTalks - Episode 9: Protein

In this 2-part episode of JOANTalks, we will be talking about protein: what we don’t, but should know about protein. We cover what is protein, the daily recommended dietary allowance, digestible indispensable amino acid score (DIAAS) and how it can help us make a more informed decision on high quality protein and supplementation. Tune in now! Don’t forget to like, share, and subscribe to JOANTalks! DIAAS Score: https://www.researchgate.net/figure/Overview-of-digestible-indispensable-amino-acid-score-DIAAS-values-including-the-first_tbl1_358828785 Structure of Amino Acid: https://www.researchgate.net/figure/amino-acid-structure_fig1_346573462

JOANTalks - Episode 8: Supplemets

“A poor diet supplemented is still a poor diet." In this episode of JOANTalks, we talk about supplements. Supplements should be taken based on interventions. How do we minimise the risk of ingesting a supplement based on data? What are the potential rewards the consumer will get?   I will also share the supplements that I have been taking.  Tune in now! Don’t forget to like, share, and subscribe to JOANTalks!