{"podcast":{"title":"Fuel Different","slug":"fuel-different-7819549","podcast_index_feed_id":7819549,"rss_url":"https://feeds.megaphone.fm/PODAGEN9205998233","website_url":null,"image_url":"https://megaphone.imgix.net/podcasts/84d024bc-0419-11f1-9d0a-4361a57d46ae/image/2f930157da2ebdc07c513de272b14981.png?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Sarah Williams","episode_count":285,"summary":"Think your doctor's health advice isn't working? You're probably right. Join Sarah Williams on Fuel Different as she cuts through the nutrition noise with zero BS and actual science that makes sense. Sarah spent a decade as a nutrition researcher before realizing she was way better at explaining why keto works for some people and crashes for others, or why intermittent fasting might be sabotaging your weight loss goals instead of helping them. After her mom's doctor gave her the same cookie-cutter advice that wasn't working, Sarah started making videos to break down the real science. Three million followers later, she's still explaining health myths with the same energy she brings to family dinners. Every episode tackles the stuff that actually matters for healthy living — from why your metabolism is acting weird to which nutrition \"rules\" you can totally ignore. Sarah breaks down complex research into conversations that feel like chatting with your smartest friend who just happens to know everything about how your body works. Whether you're confused about conflicting diet advice or just want to understand what's actually happening when you eat, this show gives you practical answe…","last_synced_at":"2026-07-24T10:17:34.247745+00:00","page_url":"https://stenobird.com/podcast/fuel-different-7819549"},"episode":{"title":"The 72-Hour Recovery Rule Killing Your Gains After 50","slug":"the-72-hour-recovery-rule-killing-your-gains-after-50","published_at":"2026-07-23T05:51:00+00:00","page_url":"https://stenobird.com/podcast/fuel-different-7819549/the-72-hour-recovery-rule-killing-your-gains-after-50","show_page_url":"https://stenobird.com/podcast/fuel-different-7819549","url":"https://traffic.megaphone.fm/PODAGEN5851905030.mp3?updated=1776259079","audio_url":"https://traffic.megaphone.fm/PODAGEN5851905030.mp3?updated=1776259079","summary":"Here's your episode description: What if everything you've been told about recovery after 50 is actually keeping you weak? While most people wait 72 hours between workouts thinking they're being smart about recovery, they're accidentally training their muscles to stay small. In this episode, Sarah Williams reveals why the standard \"rest more as you age\" advice is sabotaging your strength gains and what actually works for building serious muscle after 50. 🎯 What You'll Learn: • Why adults over 50 need 25-40 grams of protein within 3 hours post-workout (not the 20g everyone talks about) • The compound exercise trick that triggers 40% more muscle growth than isolation moves • How to gain 2-3 pounds of muscle in just 8-12 weeks without destroying your joints 👤 Perfect for: anyone over 50 who's tired of getting weaker while following \"age-appropriate\" fitness advice. 📍 Chapters: [00:00] Sarah Williams breaks down the 72-hour recovery myth [01:30] Why your protein timing is probably wrong [04:00] The real protein needs for muscle building over 50 [07:00] Compound vs isolation: what the research actually shows [10:00] Your 8-week muscle-building game plan [12:00] Quick wins you can start today This isn't about turning back the clock. It's about understanding how your body actually responds to training and nutrition so you can get stronger, not just older. The strategies Sarah covers work because they're based on how muscle protein synthesis actually functions in mature adults. 🔔 Never miss an episode: Follow Fuel Different on your podcast app and turn on notifications. New episodes drop daily, and next week Sarah's covering why your sleep routine might be sabotaging your metabolism. 🔍 Topics: muscle building over 50, protein timing, strength training, recovery, fitness after…","meta_description":"Here's your episode description: What if everything you've been told about recovery after 50 is actually keeping you weak? While most people wait 72 hours…","key_points":[],"chapters":[],"topics":[],"duration_seconds":593,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/fuel-different-7819549/episodes/the-72-hour-recovery-rule-killing-your-gains-after-50/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/fuel-different-7819549/the-72-hour-recovery-rule-killing-your-gains-after-50.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}