How much protein do you actually need for muscle, metabolic health, and longevity—and do branched-chain amino acids (BCAAs) really matter?

In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis breaks down the science behind protein intake, modern research on optimal dosing, and when BCAAs are helpful—or unnecessary. While traditional protein recommendations focus on preventing deficiency, emerging research shows that optimal protein intake is significantly higher, especially for preserving muscle, metabolic health, and resilience as we age.

You’ll learn:

🍽️Why muscle acts as your body’s amino acid reservoir

🍽️The difference between minimum vs optimal protein intake

🍽️Evidence-based protein targets for strength and longevity

🍽️Why spreading protein across meals matters

🍽️The role of leucine and the muscle protein synthesis “on switch”

🍽️When BCAAs make sense (and when they don’t)

🍽️Special considerations for vegetarians, older adults, fasted training, and GLP-1 medications

Dr. Lewis explains why many experts now recommend 1.6–2.0 g/kg/day of protein for optimal function—and why fears around higher protein intake are largely unsupported in healthy adults. This episode provides practical, science-backed guidance to help you protect muscle, improve metabolic health, and support healthy aging without hype or extremes.

🏥 Sponsor: Center for Regenerative and Performance Medicine

🌐 Learn more at c4rpm.com

👍 If you found this episode helpful, please like, subscribe, leave a review, and share it with someone who wants to age stronger and healthier.

Creatine is often labeled as a “gym supplement,” but it is so much more.

In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis breaks down what creatine really is, how it works inside the body, and why it’s one of the most researched and effective supplements for muscle strength, brain health, and healthy aging.

In this episode, you’ll learn:

• How creatine supports muscle strength and helps combat age-related muscle loss (sarcopenia)

• Why creatine may improve cognitive performance and mental resilience under stress

• The truth about creatine safety, kidney health, and common myths

• Evidence-based dosing strategies for performance, longevity, and recovery

• How creatine fits into regenerative and performance medicine programs

Creatine isn’t a replacement for good sleep, nutrition, and training—but when those foundations are in place, it can be a powerful force multiplier for long-term health and function.

🎙️ Hosted by Dr. Jamie Lewis

🏥 Sponsored by Center for Regenerative and Performance Medicine

🌐 Learn more at c4rpm.com

If you found value in this episode, please like, subscribe, comment, and share to help us continue delivering evidence-based wellness insights.

🔥 Visceral fat is one of the most dangerous—and most misunderstood—forms of fat.

In this episode of the Rare Wellness Podcast, host Dr. Jamie Lewis breaks down what visceral fat is, why it’s far more harmful than subcutaneous fat (what most people think of when they hear "fat"), and—most importantly—what you can do to reduce it using evidence-based strategies.

You’ll learn why where fat is stored matters more than how much you weigh, and why two people with the same body weight can have completely different health risks.

Key Topics Covered:

• Why visceral fat drives chronic inflammation

• Its link to insulin resistance and fatty liver disease

• How visceral fat disrupts testosterone, estrogen, and cortisol

• Why BMI alone is a poor marker of metabolic health

• How to assess visceral fat (DEXA, waist circumference, labs)

• Proven strategies to reduce visceral fat through sleep, exercise, nutrition, stress management, and targeted therapies

The good news? Visceral fat is highly responsive to lifestyle change—and often the first fat your body burns when metabolic health improves.

🎙️ Hosted by Dr. Jamie Lewis

🌲 Sponsored by Center for Regenerative and Performance Medicine

👉 Learn more at c4rpm.com

👍 If you found this episode helpful, like, comment, and subscribe for more bite-sized insights on longevity, hormones, and regenerative medicine.

In this episode of the Rare Wellness Podcast, host Dr. Jamie Lewis breaks down the science behind exosomes, cutting through the hype to explain what they actually do — and what they don’t do — in regenerative medicine.

Exosomes have rapidly gained attention in the wellness and orthopedic space, often advertised as injectable solutions for pain, injury, and anti-aging. But the real story is far more nuanced 🔬. Dr. Lewis explains that exosomes are biological messengers, not living cells — and that true healing requires activating your body’s own regenerative systems 🧬.

🔑 Key Takeaways from This Episode:

✅ What exosomes are and how they function as cellular “text messages”

✅ Why platelets act as your body’s first responders 🚒

✅ The critical role of stem cells as the “general contractors” of healing 🏗️

✅ Why exogenous (donor-derived) exosomes don’t align with how biology actually works

✅ The FDA’s position on off-the-shelf exosome products ⚠️

✅ Why autologous regenerative therapies are biologically sound approaches

Dr. Lewis uses clear analogies and real-world examples to explain why real regeneration comes from living cells responding to your specific injury, not disconnected signals from a petri dish. This episode empowers you to make informed decisions and avoid misleading regenerative medicine claims.

🌲 This episode is sponsored by the Center for Regenerative & Performance Medicine.

Learn more at 👉 www. c4rpm.com

👍 If you found this episode helpful, like, comment, and subscribe to the Rare Wellness Podcast for more bite-sized insights on longevity, hormone health, and regenerative medicine.

⚡️GLP-1 medications like semaglutide are best known for helping with weight loss and blood sugar—but could they also reduce inflammation and chronic pain?

In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis breaks down the science behind how GLP-1 receptor agonists may impact systemic inflammation, joint pain, and long-term disease risk. Whether you're managing autoimmune issues, metabolic dysfunction, or just looking to improve recovery, this episode connects the dots between GLP-1, inflammation, and regenerative health.

In this episode, you’ll learn:

⚡️What GLP-1 drugs actually do in the body

⚡️The connection between metabolic health, inflammation & chronic pain

⚡️Why GLP-1s may help with arthritis, joint pain, and tissue healing

⚡️The pros, cons, and science-backed uses of GLP-1s beyond weight loss

🎧 Hosted by Dr. Jamie Lewis

🔬 Sponsored by the Center for Regenerative Medicine

🌐 Learn more: c4rpm.com and rarewellness.com

🔔 Don’t forget to like, subscribe, and share!

Key Citations:

• Healio Rheumatology, 2025: GLP-1 Agents Can Help Lower Systemic Inflammation (link)

• Frontiers in Immunology, 2023: The Role of GLP-1 in Immune Modulation.

• Diabetes Therapy, 2023: GLP-1 Receptor Agonists and Inflammatory Marker Reduction Independent of Weight Loss.

Creatine is not just for bodybuilders. In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis sits down with Dr. Howard Grattan to break down the real science behind creatine and essential amino acids for muscle health, performance, and aging.

Whether you're a serious athlete or just want to stay strong and healthy as you age, this episode is packed with takeaways you can apply right now.

💪 What creatine actually does inside your body

🍽️ Why essential amino acids (EAAs) are a game-changer for muscle growth

🧬 How these supplements support longevity, recovery, and cellular function

⚠️ Common myths about creatine and amino acids—debunked by the science

✅ Dosage tips and timing strategies to maximize effectiveness

🔬 Sponsored by the Center for Regenerative Medicine

🌐 Learn more: c4rpm.com and rarewellness.com

References for Show Notes:

1. Forbes SC, Little JP, Candow DG. Exercise and nutritional interventions for improving aging muscle health. J Cachexia Sarcopenia Muscle. 2021;12(1):1-21. doi:10.1002/jcsm.12659. [PMID: 33856389]

2. Devries MC, Phillips SM. Creatine supplementation during rehabilitation of disuse-induced muscle atrophy. J Physiol. 2020;598(12):2307-2319. [PMID: 32096063]

3. Turner CE, Byblow WD, Gant N. Creatine supplementation enhances cognitive performance and brain bioenergetics. J Int Soc Sports Nutr. 2020;17(1):1-10. [PMID: 32486065]

4. Dalle S, Rossmeislová L, Koppo K. The Role of Inflammation in Age-Related Sarcopenia. Front Physiol. 2019;10:302. doi:10.3389/fphys.2019.00302. [PMID: 30845725]

5. Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and exercise. J Int Soc Sports Nutr. 2017;14:20. [PMID: 28919842]

Wondering what to eat for a longer, healthier life? In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis walks you through how to build a Longevity Plate—a sustainable, science-backed approach to eating for healthspan, not just weight loss.

You’ll learn:

✅ The role of nutrition in aging and inflammation

✅ How food impacts longevity, disease risk, and recovery

✅ Which foods to prioritize—and which ones to limit

✅ The biggest nutrition myths that hurt long-term health

Whether you're optimizing your routine or just starting your health journey, this episode gives you actionable steps for eating with purpose and long-term impact.

🔗 Listen now and follow for more expert content on regenerative medicine, longevity, and functional wellness.

CITATIONS

1. Bauer J, et al. Nutrients. 2018;10(3):377. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/

2. Reynolds A, et al. The Lancet. 2019;393(10170):434–445. https://doi.org/10.1016/S0140-6736(18)31809-9

3. Srour B, et al. BMJ. 2019;365:l1149. https://www.bmj.com/content/365/bmj.l1149

Can your metabolism make or break your regenerative treatment? In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis breaks down the crucial link between metabolic health and regenerative outcomes.

🧠 Discover why your body's ability to regulate blood sugar, inflammation, and cellular repair could determine whether treatments like PRP or stem cell therapy actually work.

We cover:

✅ How insulin resistance and inflammation sabotage recovery

✅ Why muscle mass, sleep, and stress management matter more than you think

✅ Practical strategies to improve your metabolic health before undergoing treatment

✅ The future of regenerative medicine + performance optimization

If you're investing in regenerative therapies, this episode is essential listening. Your internal environment could be the key to healing—or your biggest obstacle.

🎧 Listen now and learn how to prep your body for optimal results.

📚 References:

[^1]: Wang M et al. Cell Metab. 2016;24(4):585-598.

[^2]: Zhao Q et al. Stem Cells Int. 2020.

[^3]: Di Martino A et al. Int Orthop. 2021;45(3):805–811.

[^4]: Ko JH et al. Stem Cells Int. 2016.