Who Put Lead In My Protein Powder?....and Everything Else...

A recent Consumer Reports article reported on the lead content of various protein powders. Here is the original article: https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/ . I am glad that there are organizations doing this kind of research and reporting on it. Keep it coming and let’s keep the conversation going. However, it does not go far enough with telling the full story and people may miss out on an easy, healthy, and convenient way to get more protein (protein powder!).

When people read an article like this (or listen to the sound bites) what can happen is they have a quick and drastic reaction. In this case, they may ditch their protein powder. People then end up not consuming enough protein which has its own consequences, especially for the population of folks I work with (60 years +) that need more protein than other age groups. Without protein, people are more prone to overeat highly addictive carbohydrate +fatty food combinations like donuts, pizza, pasta, cookies, cake, ice cream, etc. In addition, I find that a lot of people 70 + have a hard time eating enough food in general and animal protein specifically (like meat).

These types of foods are what tends to shorten our lives and steal our futures…..and every subsequent generation seems to be less able to handle them.

Bottom line and quick answer: Are protein powders dangerous and should we avoid them? NO. The standards used in this article (Prop 65) are very conservative and ultimately not helpful. I was going to write a large article about this issues but these videos did the job for me:

https://youtu.be/IVpI2iNCfos?si=rX4XO3v4PtcPnUCE

https://www.youtube.com/watch?v=2Rdna0UueB0

WARNING: If you listen to the 2nd video you will likely keep your protein powder AND start buying organic food.

The longer answer to the above question: some brands of plant based protein powder may be a problem for some people. They are much more problematic than high quality milk/ whey based protein. Why? Many plants like rice, peas, and soy that soak up heavy metals from the soil. Anytime something is a concentrate (think oil…powder) any toxin involved in their production is also concentrated. High quality whey protein is the best choice from a toxin point of view.

There are no solutions biology…only trade-offs.

I do think companies should be pushed by consumers to make their products as clean as possible.

This is not a new issues and it comes up a lot in my news feeds and thoughts. The bigger and deeper issue is how can we live well in a world full of toxins and how can we help the body detoxify? Hint: Exercise and sweating is a cheap and free way to do this in part.

I do plan on getting the safety data sheet/ toxin load reports from my favorite plant and whey protein companies. I will post them here soon.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Weight Loss 101 + Some "Cheat Codes"

Losing weight isn’t just about cutting calories — it’s about syncing your body with its natural rhythms, fueling it wisely, and creating an environment where health comes naturally. In this guide, we’ll walk through science-backed strategies like circadian rhythm alignment, smart meal timing, exercise, sleep optimization, and a few natural helpers like apple cider vinegar and hibiscus tea.

1. Reset Your Circadian Rhythm with Morning Sunlight

Your body runs on a 24-hour internal clock that governs everything from hunger to hormone release. Disrupting this circadian rhythm (think late nights, inconsistent meal timing, or screen exposure before bed) has been linked to obesity and metabolic disease. Did you know that nightshift workers are at a much higher risk for metabolic diseases like diabetes? Light is very important!

• Morning sunlight helps “set” your internal clock, improving sleep quality and energy metabolism. Just 10–15 minutes outdoors in natural light can make a difference.

• People with regular circadian habits have healthier weight profiles and more stable energy.

• I make this a priority every day and I have indoor lights in case it is rainy or too cold/ very cloudy.

• We all need to get outside more.

References:

• Frontiers in Nutrition, 2020

• PMC, 2021

2. Meal Timing and Intermittent Fasting

What you eat matters — but so does when you eat. Time-restricted eating (TRE) means finishing your meals within a set window (often 8–10 hours).

• Early TRE (eating earlier in the day) leads to better fat loss and metabolic health than eating late.

• Intermittent fasting also helps reduce inflammation, regulate blood sugar, and improve cholesterol, even when calories are the same.

• Many people skip breakfast and eat just lunch and supper. Great. I like the idea of an early lunch (10-11 AM and an early supper (5-6 PM) HOWEVER….the research shows that the BEST way to do this kind of fasting is a big breakfast, medium lunch, and a very small supper (as early as possible. The goal would be to have no calories 4-5 hours before your sleep time.

• I am currently working on switching from no breakfast to no supper (or a small supper)

References:

• Nutrition, 2021

• IFM, 2020

3. Calories In vs. Calories Out — Still Matters

At the core, weight loss comes from creating a caloric deficit. But pairing this principle with TRE and nutrient-dense foods makes it sustainable. Tracking intake for a short period can give insight into hidden calories. This is so important. I find that many client are unwilling to do this foundational step. I like to track calories in with an application on smartphones called Cronometer.

https://cronometer.com/index.html

4. Strength Training and Muscle Mass

If there’s one exercise non-negotiable, it’s strength training. Building lean muscle:

• Boosts your metabolism at rest.

• Preserves strength and independence as you age.

• Improves insulin sensitivity.

• Makes people look better/ healthier

Aim for 2–4 sessions per week using bodyweight, bands, or weights.

References:

• Westcott WL. Resistance Training is Medicine. Curr Sports Med Rep. 2012.

• Phillips SM. Protein and Resistance Exercise in Women. J Int Soc Sports Nutr. 2017.

5. Sleep, Melatonin, and Blue Light

Quality sleep is a weight-loss superpower. When you’re short on sleep, hunger hormones rise, cravings intensify, and metabolism slows.

• Melatonin, the sleep hormone, is produced in darkness. Blue light from screens at night can suppress it.

• Blue-light blocking glasses, dim lights, or screen filters in the evening can help restore melatonin production and improve sleep.

• I wear my amber colored blue/ green light blocking glasses every night after about 8 PM.

Image is from RA optics, which is my favorite brand. However, there are other good brands out there for 1/2, 1/3 the cost.

References:

• MDPI, 2021

• Spiegel K et al. Sleep and Metabolism. Endocr Rev. 2005.

6. Apple Cider Vinegar (ACV)

Apple cider vinegar has been studied for weight management, blood sugar control, and fat metabolism.

• Dosage: 15–30 mL/day (1–2 TBSP), diluted in water before meals.

• Caution: Always start low and slow. I would start with a tsp before a TBSP.

• Effects: May promote small but measurable weight loss (~1–2 kg over 12 weeks), reduce blood sugar spikes, and improve triglycerides.

• Tips: Always dilute; rinse your mouth after drinking to protect teeth. Capsules are a safe alternative.

References:

• Kondo T et al. Biosci Biotechnol Biochem. 2009.

• Johnston CS et al. Diabetes Care. 2004.

7. Hibiscus Tea

This ruby-red tea is more than refreshing — it’s a natural aid for blood pressure, cholesterol, and weight.

• Dosage:

  • Tea: 2–3 cups daily (steep 1–2 tsp dried hibiscus in hot water).

  • Extract: 900–1,000 mg/day (capsules).

• Effects: Studies show reductions in waist size, body fat, blood pressure, and triglycerides.

• Tip: Avoid drinking with iron-rich meals, as hibiscus can reduce iron absorption if that is a problem for you. In other words, don’t always drink hibiscus tea if you also have iron absorption problems.

• Try making a big batch and having it ready in the fridge all week. It tastes even better with a bit of mint and non-caloric sweetener (like 100% stevia or 100% monk fruit)

• Check out this video: https://www.youtube.com/watch?v=8r1Sm-2f8Zw

References:

• Chang HC et al. Food Funct. 2014.

• Serban C et al. Phytomedicine. 2015.

8. Female-Specific Considerations

Women’s bodies respond differently to diet and exercise, depending on life stage and hormones.

• Menstrual Cycle Syncing: Carbs are better tolerated in the follicular phase, while cravings and higher calorie needs often occur in the luteal phase.

• Moderate Fasting: Women may do better with 12–14 hr fasts vs. extreme fasting to protect hormone balance.

• Iron Matters: Watch for deficiencies; don’t combine hibiscus tea with iron-rich meals.

• Menopause: Focus on strength training, higher protein (1.6–2 g/kg/day), and circadian habits to combat muscle and bone loss.

References:

• Sims S. ROAR (Book).

• Davis SR et al. Menopause: Diagnosis and Management. J Clin Endocrinol Metab. 2015.

Putting It All Together: A Daily Routine

1. Morning: 10–15 min sunlight

2. Daytime: Eat within an 8–10 hr window, preferably earlier in the day.

3. Exercise: Include 2–4 strength training sessions weekly, plus walking or low-impact cardio.

4. Evening: Dim lights, block blue light, and aim for 7–9 hrs of sleep.

5. Cycle support for women: Adjust intensity, carbs, and fasting windows based on menstrual phase or menopausal needs.’

6. “Cheat Codes” Add hibiscus tea and/or apple cider vinegar 2-3 times on most days.

Final Thoughts

Weight loss doesn’t have to be about restriction and stress. By aligning your lifestyle with your body’s natural rhythm — light, food timing, sleep, and strength training — you set yourself up for long-term success. Adding simple, natural supports like apple cider vinegar and hibiscus tea can provide an extra nudge, but the foundation is consistency, circadian health, and muscle maintenance.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

Jason Cornish, ACE Personal Trainer, Medical Fitness Specialist, Health Coach. He practices his craft in Auburn, AL.

Are You in Pain? Read This...Take Action

Joint & Nerve Pain Relief: A Comprehensive Guide to Supplements, Therapies, and Lifestyle Approaches

Joint and nerve pain can be life-altering — whether from arthritis, tendon injury, autoimmune inflammation, or chronic neuropathy. While conventional medications (NSAIDs, steroids) can help short-term, many people are looking for safer, long-term strategies to reduce pain, improve mobility, and support tissue repair.

This article blends dietary strategies, supplements, peptides, medications, regenerative injections, and physical practices. We’ll also highlight insights from Dr. Chris Masterjohn (many thanks!), particularly on collagen, vitamin C, and glycine timing.

BUT FIRST…..I have found that exercise is a really good treatment. With the right exercise protocol followed by the right dosage AND the removal of activities that “pick the scab” exercise may be the best treatment of all.

Next, try these:

1. Diet & Elimination (Including Gluten-Free)

• Many with autoimmune or inflammatory joint issues report improvement on gluten-free diets or elimination protocols.

• Try a 4–8 week structured elimination (gluten, dairy, soy, corn, nuts, night shades, processed sugar/ carbs) followed by gradual reintroduction.

• Anti-inflammatory diets rich in vegetables, omega-3s, and polyphenols (berries, olive oil, green tea) may further support pain relief.

• This in not a “sexy” but it can work BETTER and is way CHEAPER then everything else. I have not had bread/ gluten since 2014 and I am still alive. Life goes on without gluten

• I do this step!

2. Collagen Peptides + Vitamin C (Masterjohn-Guided Timing)

• Why: Collagen provides amino acids (glycine, proline, hydroxyproline) that support tendon, ligament, and cartilage repair. Vitamin C is essential for collagen cross-linking.

• Masterjohn’s protocol: Take 15 g collagen peptides + 50–250 mg vitamin C about 30–60 minutes before exercise or physical therapy to maximize connective tissue remodeling.

• Brands: Vital Proteins, Great Lakes, Designs for Health.

• Extra tip: Collagen counts toward your daily glycine intake (see Section 7).

• I do this one!

3. B Vitamins (for Nerve Support)

• B12 (methylcobalamin): 1,000 µg/day sublingual or oral; supports myelin and nerve regeneration.

• B1 (benfotiamine): 300 mg/day in divided doses for diabetic neuropathy.

• Caution: Avoid chronic B6 >100 mg/day (risk of neuropathy).

4. Fish Oil (Omega-3s)

• Why: EPA/DHA reduce inflammatory cytokines and may improve pain and morning stiffness in arthritis.

• Dose: 2–4 g/day combined EPA + DHA. PLEASE NOTE…this is a higher dosage than the bottles will give.

• Timing: With meals containing fat.

• Brands: Nordic Naturals (IFOS-certified), Carlson, Thorne.

• I do this one

5. Curcumin & Boswellia

• Curcumin: 500–2,000 mg/day in enhanced forms (Meriva® phytosome, BCM-95®, or with piperine).

• Boswellia serrata (AKBA-standardized): 300–1,000 mg/day.

• Evidence: Effective for osteoarthritis pain, sometimes comparable to NSAIDs with fewer side effects.

• Tip: Best absorbed with fat-containing meals.

• Note those dosages…I do this one.

6. Glucosamine, Chondroitin & MSM

• Glucosamine sulfate (stabilized with KCl): 1,500 mg/day (best studied form).

• Chondroitin sulfate: 1,200 mg/day, may slow cartilage breakdown.

• MSM (methylsulfonylmethane): 1.5–3 g/day divided; supports sulfur metabolism and reduces joint pain.

• Evidence: Benefits are modest but cumulative over 2–6 months.

7. Glycine (Masterjohn Highlights)

• Why: Balances methionine from muscle meats, improves sleep, and supports collagen synthesis.

• Dosage:

  • 3 g before bed: improves sleep quality by lowering core body temperature.

  • 3–5 g with meals: helps stabilize blood sugar and improves protein balance.

• Sources: Collagen, gelatin, or standalone glycine powder.

8. Peptides (e.g., BPC-157)

• What: Synthetic peptides studied for tissue repair, gut healing, and inflammation.

• Evidence: Mostly animal models; not FDA-approved for humans.

• Caution: Safety, purity, and legality remain concerns. Should only be used in clinical trials or with medical supervision.

• I have used this one and it reduced my elbow tendon pain 90%!

9. Low-Dose Naltrexone (LDN)

• Dose: Start at 1.5 mg nightly, titrate to 3–4.5 mg.

• Mechanism: Modulates microglial activation and boosts endorphins, reducing inflammation and chronic pain sensitivity.

• Evidence: Promising in fibromyalgia, multiple sclerosis, Crohn’s disease, and chronic pain.

• Access: Prescription only, compounded.

• I have tried this on and off over the years.

10. CBD Oil (Cannabidiol)

• Uses: May reduce neuropathic pain and inflammation.

• Dose: Start with 10–25 mg/day, titrate up (some use 50–100 mg/day).

• Forms: Oils, capsules, topical creams.

• Caution: May interact with medications via liver enzymes (CYP450).

• Brands: Charlotte’s Web, NuLeaf Naturals, Lazarus Naturals (all third-party tested).

• I have tried this one.

11. Topical Analgesics & Essential Oils

• Menthol-based rubs: Provide cooling relief for muscle/joint pain.

• Capsaicin cream: Effective in nerve pain (must be used consistently for 2–4 weeks).

• Essential oils: Peppermint, eucalyptus, lavender — always dilute with carrier oil to reduce irritation.

• Practical use: choose reputable topical analgesics (menthol 1–3% gels or methyl salicylate patches), apply as directed (usually 2–3× daily for creams/gels or single-use patches per label). Essential oils (peppermint/menthol blends) may help topically in low concentrations; avoid applying undiluted essential oils to skin and test a small area first. Do not use on broken skin and keep away from children/face

12. Ice & Cold Water Immersion

• Local icing: 15–20 min for acute flare-ups, repeat every 2–3 hrs as needed.

• Cold plunges/immersion: 3–10 min at 50–59°F (10–15°C) can reduce systemic inflammation and DOMS.

• Caution: Avoid if you have Raynaud’s, uncontrolled blood pressure, or heart disease.

• I love gel packs for this!

13. Regenerative Injection Therapies

Platelet-Rich Plasma (PRP)

• What: Concentrated platelets from your own blood injected into painful joints/tendons.

• Why: Platelets release growth factors that promote tissue repair.

• Evidence:

  • More effective than hyaluronic acid in knee osteoarthritis for pain and function.

  • Helpful in tendon injuries (tennis elbow, patellar tendinopathy).

• Protocol: 1–3 injections, relief may last 6–12 months.

• I have tried this many times.

Prolotherapy

• What: Hypertonic dextrose injected into ligaments/joints to stimulate repair.

• Evidence: Mixed but promising in knee osteoarthritis and chronic low back pain.

• Protocol: Several sessions (3–6) spaced weeks apart.

• Caution: Can cause post-injection soreness.

• This has been very helpful for my bone on bone knee arthritis! This has worked better than stem cells.

Brands & Quality Control

Look for third-party tested supplements:

• Fish Oil: Nordic Naturals, Carlson, Thorne

• Collagen: Vital Proteins, Great Lakes, Designs for Health

• Curcumin: Meriva® (Thorne), BCM-95® (Life Extension), Longvida®

• Glucosamine/Chondroitin/MSM: Doctor’s Best, NOW, Pure Encapsulations

16. Safety & Caveats

• Bleeding risk: Fish oil, curcumin, glucosamine — use caution with blood thinners.

• Drug interactions: CBD and curcumin (with piperine) affect drug metabolism.

• Injections: PRP/prolotherapy effectiveness varies; usually out-of-pocket.

• Peptides: Use caution; not regulated or approved for human use. Get it from a good doctor.

✅ Key Takeaways

• Foundations first: diet, sleep, weight management, exercise.

• Core stack: collagen + vitamin C pre-exercise, fish oil, curcumin, glycine.

• Adjuncts: glucosamine, chondroitin, MSM, B12.

• Advanced: LDN (prescription), CBD, PRP/prolotherapy (specialist).

• Avoid unregulated peptides outside clinical supervision.

Bottom line: Relief often comes from combining diet + supplements + physical therapies, and for stubborn cases, exploring regenerative injections under medical care.

ACTION: Pick 2 or 3 of these and try them this week. Let me know what you decide and if you have any questions.

📚 References (selected):

1. Bello AE, Oesser S. Collagen supplementation for joint health. Curr Med Res Opin. 2006.

2. Masterjohn C. The Ultimate Guide to Collagen, Gelatin, and Bone Broth. chrismasterjohnphd.com

3. DiNicolantonio JJ et al. Omega-3s and inflammation. Prog Lipid Res. 2016.

4. Henrotin Y et al. Curcumin and joint health. J Evid Based Complementary Altern Med. 2014.

5. Bannuru RR et al. Glucosamine/chondroitin for osteoarthritis. BMJ. 2015.

6. Younger J et al. Low-dose naltrexone for fibromyalgia. Arthritis Rheum. 2013.

7. Fitzpatrick J et al. PRP for musculoskeletal disease. Am J Sports Med. 2017.

8. Rabago D et al. Prolotherapy for knee OA. Ann Fam Med. 2013.

Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.

CBD Oil Seminar

Ever hear of a plant extract called CBD OIL? The word on the street is that it can cure everything!

On Tuesday October 29th @ 2:00 PM-3:15 PM, I will be presenting on the science, facts, myths, hype, and everything else related to CBD oil. This seminar has been 3 months in the making. I look forward to passing on all my research to all who attends.

Location: High Five Fitness Center

Cost: $25 for an individual and $35 for a married couple.

If you want more information please contact me at jason.a.cornish@gmail.com or call 402 521 0314

I love doing research for my clients! If you need help gathering any information please contact Jason Cornish, Medical Fitness Specialist, Personal Trainer, and Health Coach in Auburn, AL today at 402-521-0314 or email at jason.a.cornish@gmail.com.