This episode runs through a rapid-fire Q&A covering supplements, fuelling, gut health, binge eating support, bone density, and protein timing. Each answer focuses on practical takeaways, with a reminder that context matters.

NAD+ Supplements for Over 40s

NAD+ (nicotinamide adenine dinucleotide) plays an essential role in energy metabolism (ATP production) and DNA repair. Because NAD+ doesn’t absorb well on its own, many products marketed as “NAD+” actually contain precursors instead.

Animal research looks promising, while human evidence is more limited. Some small-scale human data suggests potential benefits for areas like energy levels, insulin resistance, VO2 max (more so in amateurs than elites), and cognitive function. Even so, the evidence isn’t strong enough to actively recommend it as a go-to supplement.

That said, if someone wants to try it, it doesn’t automatically fall into the “don’t take it” category either. It simply sits behind many other priorities that tend to deliver more reliable results first.

Water Weight and Creatine

Water weight from creatine isn’t something most people need to worry about. While some people fear looking “puffy” or bloated, a large portion of the water increase sits inside the muscle (at least 50% intracellular, and sometimes higher).

Because that intracellular water can make muscles look a bit fuller, it doesn’t necessarily create the look people worry about. In studies, the biggest jump in body weight often shows up after a loading phase, then shrinks back to a smaller or minimal change after a maintenance period.

If weight changes bother you, skipping the loading phase and going straight to a consistent maintenance dose can help. It takes longer to saturate creatine stores, but it often avoids that acute bump on the scale.

Thoughts on Dextrose for Getting More Carbs in

Dextrose is basically like sugar: high GI, low micronutrients, and digested quickly. Its “health halo” in fitness circles often comes from the idea that it helps refill glycogen fast.

However, that speed only matters when you truly need rapid glycogen repletion, such as training multiple times per day using the same muscle groups. If the real goal is simply boosting calories and carbs because intake feels hard, then many other carb sources would work just as well, and often provide more nutritional upside.

Instead, it generally makes more sense to choose options that also add micronutrients and, where appropriate, fibre. When volume becomes the main barrier to calories, lower-volume, energy-dense choices can help, and the best fit depends on whether someone also wants to keep fat intake low.

Covering Micronutrients With Strong Texture Sensitivities

When texture makes consuming fruit and vegetables tough, the first step is making the food work for you.

Try changing the texture first:

• blend fruit into purees
• mix vegetables into smoothies or sauces
• roast foods until they become crispy and crunchy

If none of those strategies work for you and fruit and vegetable intake remains very limited, supplements can help cover common gaps. In that case, options may include:

• a general multivitamin to support overall micronutrient coverage
• a fibre supplement to support bowel regularity
• targeted support for specific gaps when needed

Common shortfalls mentioned in this context include vitamin C, potassium, magnesium, fibre, antioxidants, and folate.

The RAVES Model and Binge Eating Disorder

The RAVES model is widely respected among dietitians and was developed by Shane Jeffery. It outlines key foundations that tend to move someone away from disordered eating patterns.

RAVES stands for:

• Regularity: eating 5–6 times per day
• Adequacy: meeting energy and nutrient needs
• Variety: challenging “good/bad food” rules and broadening intake
• Eating socially: reconnecting with others over food and connection
• Spontaneity: building flexibility and intuition around eating

The model is also structured in a logical order. Regularity and adequacy come first because they reduce the biological drive to binge, especially when restriction has increased hunger and urges. The last three focus more on psychological flexibility and shifting toward “normal eating.”

It’s also very rare to see someone consistently hitting all five areas while still experiencing binges. Even so, it still works best alongside psychological support, rather than as a standalone fix. Overall, it’s viewed as a strong framework and a practical guide.

PHGG Supplementation

PHGG (partially hydrolysed guar gum) is a slowly fermentable, low FODMAP prebiotic fibre supplement. It supports gut health by feeding beneficial bacteria, and it can help with stool regularity. Because it’s low FODMAP, it tends to be well tolerated, and it usually has a manageable texture. It can be particularly useful:

• after a course of antibiotics, alongside probiotic use
• when prebiotic intake is restricted, such as during a low FODMAP diet

As with any fermentable fibre, starting low helps. A practical approach is beginning around 3 g/day, then gradually building up to around 5–10 g/day.

Reversing or Rebuilding Bone Mineral Density

Bone mineral density can improve, and it happens more often than many people expect. The common belief that density peaks in the 20s and declines forever thereafter is not entirely true.

Several factors support improvements:

• Exercise stimulus: the body needs a reason to strengthen bone
• Protein intake: bone contains a large collagen component (a form of protein)
• Key micronutrients: calcium, vitamin D, and vitamin K2 were highlighted
• Additional nutrients: potassium, phosphorus, and magnesium were also mentioned

Heavier lifting often correlates with very strong bone density. Impact-based activities such as running and jumping can also provide stimulus. However, as bone density gets lower, those impact options can become less safe, which can limit the amount of stimulus someone can tolerate. Because of that, earlier action tends to make the process easier.

While improvements are commonly seen from “okay” to “great,” and from “poor” toward stronger ranges, the question becomes trickier the further along osteoporosis is. The biggest barrier isn’t only lifestyle change, but also the safety and feasibility of higher-stimulus exercise as risk increases.

Do You Need Protein Immediately After Training?

You don’t need protein immediately after training for muscle growth. The “anabolic window” idea gets overstated, and the bigger driver is total daily protein intake rather than perfect timing.

Muscle protein synthesis can stay elevated for a long period after resistance training. Reviews suggest it peaks around 4-6 hours post-training and may remain elevated for 24-48 hours. Because of that, daily protein distribution matters more than rushing a shake the second the session ends.

A practical target mentioned is:

• 1.6–2.2 g protein per kg body weight per day
• spread across multiple meals

If someone hasn’t eaten around training, then having roughly 20-40 g post-workout can still be a convenient choice. It just isn’t a magic make-or-break window.