Abs Myths, Nutrition Truths & Protein Pacing with Lochi Horner

 

In Episode 2 of Wellness in Conversation, host Mhari Oakes sat down with fitness coach and nutritionist Lochi Horner to unpack the truths (and bust the myths) around men’s health, abs training, protein, and supplements. From “doona-covered abs” to the science of protein pacing, this episode is full of practical wisdom that applies well beyond the gym.

Here’s the recap of the conversation and the key takeaways you can use today.

The Real Deal Behind Abs

We’ve all heard it before: crunches equal abs. But Lochi is quick to set the record straight. “It’s not true for men. It’s not true for women either,” he explained. The truth? Abs are made in the kitchen.

Abdominal muscles are relatively small, and while you can strengthen them, definition only shows when body fat is reduced. Lochi likens it to pulling back a doona (that’s a duvet or blanket, for our European readers) to reveal the sheets underneath, most of us are simply carrying that extra layer, hiding the six-pack.

That burning feeling in your core after sit-ups? It’s not fat cells exploding. It’s just the muscle working. For real results, smart nutrition paired with effective training is the only way forward.

While Lochi is careful not to dismiss any workout style – he loves them all – he cautions against expecting miracles from ab crunches alone. Instead, focus on combining consistent movement with proper nutrition. That’s where the magic happens.

And when it comes to nutrition, the conversation naturally shifts to protein, one of the most misunderstood areas of fitness.

What Is Protein Pacing?

Enter protein pacing, a term developed by Dr. Paul Arciero. Simply put, it’s about spreading protein intake evenly throughout the day instead of loading it all into one post-workout shake.

For decades, protein was seen primarily as a muscle-building aid. But research now shows its wider benefits: boosting metabolism, supporting fat burning, increasing satiety, and even promoting longevity.

“Think of every protein checkpoint in your day as an opportunity,” Lochi explained. “Each serving creates enzymes that pull fat from fat cells into your bloodstream to use as energy, while also helping you build and repair muscle.”

Choosing the Right Protein

Of course, not all protein is created equal. With so many products flooding the market, it’s easy to be misled by big claims and flashy packaging.

Lochi recommends starting with whey protein isolate, the gold standard for quality and absorption. Whey concentrate can still be effective, especially in blends, but lower-grade alternatives or products bulked with fillers won’t deliver the same results.

For those preferring plant-based options, the key is variety. No single plant source provides all essential amino acids, so look for blends that combine multiple sources to achieve a complete protein profile.

Beyond Protein: The Role of Supplements

The episode also dove into other supplements that can genuinely support performance and recovery when used wisely.

• Creatine: Once misunderstood, creatine is now the most researched sports supplement in the world. It supports muscle energy, improves recovery, and even shows promise as a brain booster. While some fear it causes bloating, Lochi explained that quality creatine simply increases water stored in muscles, a benefit, not a drawback.
• Caffeine: A proven endurance enhancer and fat-burning aid. Used in moderation, caffeine remains one of the safest and most effective performance tools.
• Collagen: Beyond skin health, collagen plays a vital role in strengthening joints, tendons, and ligaments. It can also speed recovery and reduce post-workout soreness, especially in those early weeks of training.
• Electrolytes: Often overlooked, electrolytes are essential for hydration and performance. Lochi highlighted the benefit of pairing them with hyaluronic acid for improved absorption without the sugar hit of traditional sports drinks.

Men’s Health in Focus: Hormones Matter

While women’s hormonal health has (rightfully) received more attention in recent years, men experience changes too. Lochi addressed andropause – a gradual decline in testosterone that can affect energy, recovery, mood, and motivation.

From the age of 30, testosterone naturally drops by about 1% each year. Lifestyle factors, however, account for up to 80% of this decline. Poor sleep, low activity, excess alcohol, and stress all play a role.

The good news? By lifting weights, prioritising protein, sleeping well, and making healthier choices, men can naturally support testosterone levels and regain vitality.

Capable vs. Conditioned: Lochi’s Top Advice

As the conversation wrapped up, Lochi left listeners with one powerful piece of advice: know the difference between being capable and being conditioned.

Many men return to training after a long break – whether from injury, busy careers, or family life – believing they can perform at the same level they once did. While the body may still be capable, without consistent conditioning, the risk of injury skyrockets. Easing back in with consistency and patience is the key. “The best is always yet to come,” Lochi reminded us, whether you’re 35 or 75, smart training and good nutrition can keep you thriving.

 

Episode 2 of Wellness in Conversation delivers a clear message: men’s health deserves attention, honesty, and science-backed solutions. Forget the quick fixes and gimmicks – the real results come from smart nutrition, consistent protein, quality supplements, and lifestyle choices that support long-term vitality.

For anyone serious about fitness, Lochi’s advice is clear: stop chasing shortcuts, start building habits, and remember that wellness is a journey, not a sprint.