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A brand new peer reviewed human study just revealed something huge. goBHB did more than provide clean energy. It helped subjects keep their lean muscle, lose fat, and maintain their metabolic rate even while eating fewer calories. This is the holy grail for anyone who wants to cut without...

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Marc Lobliner - IFBB Pro

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128,667 次观看 • 10 个月前 •via X (Twitter)

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Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:
3:56

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 次观看 • 1 年前

Fish oil is often discussed for its brain and mood benefits, but research shows it may also improve resting metabolic rate (RMR) and body composition. A 2015 study looked at 24 older women (66 years old), with half taking 3 grams per day of fish oil (2 g EPA, 1 g DHA) and the other half receiving olive oil as a placebo. Both groups were matched for calories. [PMCID: PMC4682991 | PMID: 26679702] After 12 weeks, the fish oil group saw: - 14% increase in resting metabolic rate - ~10% increase in energy expenditure during exercise - 19% higher fat oxidation at rest, 27% higher when active - 4% increase in lean mass (from 40.3 kg to 41.9 kg, a 1.6 kg absolute increase) Additionally: - VO2 max improved in the fish oil group (no change in placebo) - Resting heart rate dropped by ~3 bpm in the fish oil group (no change in placebo) - Metabolic rate increases held even when adjusting for body mass and lean mass This is just one of the many evidence-based strategies we discussed for improving metabolic performance.
1:53

Fish oil is often discussed for its brain and mood benefits, but research shows it may also improve resting metabolic rate (RMR) and body composition. A 2015 study looked at 24 older women (66 years old), with half taking 3 grams per day of fish oil (2 g EPA, 1 g DHA) and the other half receiving olive oil as a placebo. Both groups were matched for calories. [PMCID: PMC4682991 | PMID: 26679702] After 12 weeks, the fish oil group saw: - 14% increase in resting metabolic rate - ~10% increase in energy expenditure during exercise - 19% higher fat oxidation at rest, 27% higher when active - 4% increase in lean mass (from 40.3 kg to 41.9 kg, a 1.6 kg absolute increase) Additionally: - VO2 max improved in the fish oil group (no change in placebo) - Resting heart rate dropped by ~3 bpm in the fish oil group (no change in placebo) - Metabolic rate increases held even when adjusting for body mass and lean mass This is just one of the many evidence-based strategies we discussed for improving metabolic performance.

Andy Galpin, PhD

120,284 次观看 • 1 年前

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.
1:13

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

Dr. Rhonda Patrick

161,215 次观看 • 1 个月前

Why visceral fat is such a problem (and what to do about it) Here’s everything you need ⬇️⬇️ Listen… you can be in a 1000 calorie deficit… look like a zombie, lose muscle while visceral fat… the dangerous fat barely budges It churns out inflammatory cytokines Spools up insulin resistance even if you’re “lean” which is what makes it so problematic It’s not genetics… It’s biochemistry… And also why hardcore diets actually trigger biology to hold visceral fat, crank up insulin resistance and fight you… The exploit… is to remove the reasons biology has for protecting visceral fat while creating the metabolic environment where biology wants to mobilize it… all at the same time Yes, everything is in the research playbook (and yes it’s free) Never Miss Dr Trevor Bachmeyer The Spartan
2:56

Why visceral fat is such a problem (and what to do about it) Here’s everything you need ⬇️⬇️ Listen… you can be in a 1000 calorie deficit… look like a zombie, lose muscle while visceral fat… the dangerous fat barely budges It churns out inflammatory cytokines Spools up insulin resistance even if you’re “lean” which is what makes it so problematic It’s not genetics… It’s biochemistry… And also why hardcore diets actually trigger biology to hold visceral fat, crank up insulin resistance and fight you… The exploit… is to remove the reasons biology has for protecting visceral fat while creating the metabolic environment where biology wants to mobilize it… all at the same time Yes, everything is in the research playbook (and yes it’s free) Never Miss Dr Trevor Bachmeyer The Spartan

Dr Trevor Bachmeyer

13,182 次观看 • 1 个月前

Protein is essential. But more protein is NOT always better for fat loss. If your meals are very lean, your body can convert excess protein into glucose through gluconeogenesis instead of burning stored fat. That can keep insulin higher than expected and slow metabolic progress, especially for people healing insulin resistance or trying to stay in deep ketosis. If you’re still hungry after eating, the answer is usually not more protein. It’s more fat. Fat increases satiety, stabilizes energy, and signals your body that it’s safe to access stored fuel instead of defending it. This is what eating fat-forward actually means. If you want help figuring out your personal fat-to-protein balance, grab my Metabolic Blueprint assessment ❤️👑
2:10

Protein is essential. But more protein is NOT always better for fat loss. If your meals are very lean, your body can convert excess protein into glucose through gluconeogenesis instead of burning stored fat. That can keep insulin higher than expected and slow metabolic progress, especially for people healing insulin resistance or trying to stay in deep ketosis. If you’re still hungry after eating, the answer is usually not more protein. It’s more fat. Fat increases satiety, stabilizes energy, and signals your body that it’s safe to access stored fuel instead of defending it. This is what eating fat-forward actually means. If you want help figuring out your personal fat-to-protein balance, grab my Metabolic Blueprint assessment ❤️👑

Queen of Carni

28,016 次观看 • 5 个月前

Fasting is NOT Superior for Autophagy Autophagy has become the biggest buzzword in nutrition in the last 5 years & whenever I do videos or posts on intermittent fasting & why it is a useful tool for fat loss, but NOT superior to other calorie equated diets, people invariably say that ‘tHeSe StUdIeS dOn’T aCcOuNt FoR aUtoPhAgY!’ When I cite studies showing that normal calorie restriction gets the same benefits as calorie equated fasting diets, people often say that fasting gets you the benefits WITHOUT calorie restriction. Well, a very highly controlled study showed that this is NOT the case Well this study did (PMID: 34135111). They had people follow one of 3 diets: 1) Alternate day fasting without calorie restriction where they ate 200% of their maintenance calories on feeding days, & 0% the next day (200:0) & continued to alternate them throughout the course of the study 2) Alternate day fasting with 25% calorie restriction where they ate 150% of their maintenance calories on feeding days & 0% the next day (150:0) & continued to alternate those throughout the course of the study or 3) Continuous calorie restriction where they had people eat 75% of their maintenance calories every day for the duration of the study (75:75) Both the 150:0 & 75:75 diets reduced body weight to the same extent, but the 75:75 group lost slightly more fat mass & retained slightly more lean mass than the 150:0 fasting group. Both restricted groups lost more body fat & weight than the 200:0 group which did not lose weight or fat. Markers of autophagy were also equivalent between the 150:0 & 75:75 groups as well as other adipose tissue genes, gut hormones, and markers of cardiometabolic health This study demonstrates that it is the caloric restriction that drives these improvements in health & the changes in autophagy, NOT because fasting has some magical effect on autophagy that exists outside of the caloric restriction it imposes I am NOT saying fasting is bad. I’m not saying it’s not a useful tool or that you can’t lose fat with it. You can & it can be a great tool for many people… it’s just not magic like many proponents of fasting try to make it out to be Tired of the diet wars & not knowing how to make sense of all the contradictory information out there? Comment ‘FRAMEWORK’ and I’ll send you my simplified guide on how to lose fat & build muscle for FREE
5:30

Fasting is NOT Superior for Autophagy Autophagy has become the biggest buzzword in nutrition in the last 5 years & whenever I do videos or posts on intermittent fasting & why it is a useful tool for fat loss, but NOT superior to other calorie equated diets, people invariably say that ‘tHeSe StUdIeS dOn’T aCcOuNt FoR aUtoPhAgY!’ When I cite studies showing that normal calorie restriction gets the same benefits as calorie equated fasting diets, people often say that fasting gets you the benefits WITHOUT calorie restriction. Well, a very highly controlled study showed that this is NOT the case Well this study did (PMID: 34135111). They had people follow one of 3 diets: 1) Alternate day fasting without calorie restriction where they ate 200% of their maintenance calories on feeding days, & 0% the next day (200:0) & continued to alternate them throughout the course of the study 2) Alternate day fasting with 25% calorie restriction where they ate 150% of their maintenance calories on feeding days & 0% the next day (150:0) & continued to alternate those throughout the course of the study or 3) Continuous calorie restriction where they had people eat 75% of their maintenance calories every day for the duration of the study (75:75) Both the 150:0 & 75:75 diets reduced body weight to the same extent, but the 75:75 group lost slightly more fat mass & retained slightly more lean mass than the 150:0 fasting group. Both restricted groups lost more body fat & weight than the 200:0 group which did not lose weight or fat. Markers of autophagy were also equivalent between the 150:0 & 75:75 groups as well as other adipose tissue genes, gut hormones, and markers of cardiometabolic health This study demonstrates that it is the caloric restriction that drives these improvements in health & the changes in autophagy, NOT because fasting has some magical effect on autophagy that exists outside of the caloric restriction it imposes I am NOT saying fasting is bad. I’m not saying it’s not a useful tool or that you can’t lose fat with it. You can & it can be a great tool for many people… it’s just not magic like many proponents of fasting try to make it out to be Tired of the diet wars & not knowing how to make sense of all the contradictory information out there? Comment ‘FRAMEWORK’ and I’ll send you my simplified guide on how to lose fat & build muscle for FREE

Layne Norton, PhD

29,887 次观看 • 1 年前

Why burning more calories doesn’t always mean fat loss: Burn 500 calories a day, lose a pound a week? Sounds simple, right? Unfortunately, that’s not how human metabolism works. Your body is incredibly adaptive, and over time, it adjusts how many calories you burn. In today’s Perform with Dr. Andy Galpin episode, Dr. Herman Pontzer (Herman Pontzer) of Duke Global Health / Duke Evolutionary Anthropology explains that while you might see an initial drop in weight, your body compensates by slowing down other energy expenditures, so you’re likely burning far fewer extra calories than you think—sometimes just half, sometimes even the same as before. And to be clear, this isn’t about inaccurate calorie burn estimates. We’re talking about real, internal physiological changes your body makes in response to increased energy use. On top of that, not eating the calories you burn is tough. The body naturally drives you to replace that energy, making sustainability the real challenge. So, if you’re not losing weight despite increasing exercise, don’t assume something is ‘broken’—your body is simply adapting, and you may need to adjust your approach. Smart training, sustainable nutrition, and understanding energy balance are key.
1:14

Why burning more calories doesn’t always mean fat loss: Burn 500 calories a day, lose a pound a week? Sounds simple, right? Unfortunately, that’s not how human metabolism works. Your body is incredibly adaptive, and over time, it adjusts how many calories you burn. In today’s Perform with Dr. Andy Galpin episode, Dr. Herman Pontzer (Herman Pontzer) of Duke Global Health / Duke Evolutionary Anthropology explains that while you might see an initial drop in weight, your body compensates by slowing down other energy expenditures, so you’re likely burning far fewer extra calories than you think—sometimes just half, sometimes even the same as before. And to be clear, this isn’t about inaccurate calorie burn estimates. We’re talking about real, internal physiological changes your body makes in response to increased energy use. On top of that, not eating the calories you burn is tough. The body naturally drives you to replace that energy, making sustainability the real challenge. So, if you’re not losing weight despite increasing exercise, don’t assume something is ‘broken’—your body is simply adapting, and you may need to adjust your approach. Smart training, sustainable nutrition, and understanding energy balance are key.

Andy Galpin, PhD

89,989 次观看 • 1 年前

What happens when you don’t eat for 4 days? You’d think your metabolism would crash, but science says the opposite. Dr. Jason Fung on Diary of a CEO: Day 0 — burning 2,000 calories. Day 4 of pure fasting — burning 2,200. Your basal metabolic rate goes up. Insulin drops, sympathetic nervous system fires up, growth hormone surges. Your body doesn’t slow down, it activates. Hungry wolf mode, not sleepy lion. Study after study shows calorie restriction and constant grazing lower your metabolic rate (exactly why so many diets fail). Fasting flips the switch the other way — your body pulls stored energy while staying revved. This is first-year medical physiology that got buried under decades of bad advice. It explains why millions stay stuck despite “eating less.” Have you ever experienced higher energy during a longer fast, or does this still blow your mind?
2:07

What happens when you don’t eat for 4 days? You’d think your metabolism would crash, but science says the opposite. Dr. Jason Fung on Diary of a CEO: Day 0 — burning 2,000 calories. Day 4 of pure fasting — burning 2,200. Your basal metabolic rate goes up. Insulin drops, sympathetic nervous system fires up, growth hormone surges. Your body doesn’t slow down, it activates. Hungry wolf mode, not sleepy lion. Study after study shows calorie restriction and constant grazing lower your metabolic rate (exactly why so many diets fail). Fasting flips the switch the other way — your body pulls stored energy while staying revved. This is first-year medical physiology that got buried under decades of bad advice. It explains why millions stay stuck despite “eating less.” Have you ever experienced higher energy during a longer fast, or does this still blow your mind?

Camus

78,470 次观看 • 4 个月前

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:
0:32

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 次观看 • 1 年前

5.3% Body Fat on Dexa Confirmed All right, so I just got my body fat results back. We did the DEXA scan, and I clocked in at 5.3% body fat. This is the leanest I've ever been. Two years ago, when I got lean, I was 7.3% body fat. And guess what? I kept all the muscle. My lean body mass is the same. In fact, if I eat a bit more for a few days, I can pump my lean body mass up a couple pounds and be even bigger than I was two years ago. So, this is fantastic. But the cool part is, it's been enjoyable. It's been so easy to stay at this body fat with a little bit of a weekly tirzepatide. And when I did my testosterone results recently, my T levels are 760, which is high, but my free T is above the reference range. So I was able to achieve extreme low body fat and keep my free T top end of the range, completely natural.
0:53

5.3% Body Fat on Dexa Confirmed All right, so I just got my body fat results back. We did the DEXA scan, and I clocked in at 5.3% body fat. This is the leanest I've ever been. Two years ago, when I got lean, I was 7.3% body fat. And guess what? I kept all the muscle. My lean body mass is the same. In fact, if I eat a bit more for a few days, I can pump my lean body mass up a couple pounds and be even bigger than I was two years ago. So, this is fantastic. But the cool part is, it's been enjoyable. It's been so easy to stay at this body fat with a little bit of a weekly tirzepatide. And when I did my testosterone results recently, my T levels are 760, which is high, but my free T is above the reference range. So I was able to achieve extreme low body fat and keep my free T top end of the range, completely natural.

Greg O'Gallagher

468,222 次观看 • 1 个月前

If you're on a GLP-1 like tirzepatide or retatrutide and only eating 800 to 1,000 calories a day, up to 39% of the weight you lose could be lean muscle mass. Here's how to protect your muscle by prioritizing protein even when your appetite is gone. Key takeaways from this video: - Up to 39% of weight lost on GLP-1s can be lean muscle, which one review compared to a decade of aging in muscle loss - You should aim for 1g of protein per pound of your goal body weight per day, spread across at least two meals of 30 to 45g each - A study showed that people in a 40% calorie deficit who lifted weights and hit 1g per pound of protein actually gained 2.5 lbs of lean mass while losing 10.5 lbs of fat - Use low-volume protein dense foods like Greek yogurt, bone broth, beef jerky, cottage cheese, deli turkey, and protein shakes to hit your targets when solid food feels like too much - Eat on a schedule rather than based on appetite because the peptide will handle the deficit for you and you just need to make sure the food you do eat is the right food 👥 Join my FREE Skool community: For men: For women: 🏋️ Looking for personalized coaching and accountability? For men: For women: 🔥 Try my supplement line -- Anvil Nutrition: 📱 Free Peptide & Supplement Tracker App: #GLP1 #tirzepatide #retatrutide #peptides #proteinintake #muscleloss #fatloss #proteingoals #weightloss
2:07

If you're on a GLP-1 like tirzepatide or retatrutide and only eating 800 to 1,000 calories a day, up to 39% of the weight you lose could be lean muscle mass. Here's how to protect your muscle by prioritizing protein even when your appetite is gone. Key takeaways from this video: - Up to 39% of weight lost on GLP-1s can be lean muscle, which one review compared to a decade of aging in muscle loss - You should aim for 1g of protein per pound of your goal body weight per day, spread across at least two meals of 30 to 45g each - A study showed that people in a 40% calorie deficit who lifted weights and hit 1g per pound of protein actually gained 2.5 lbs of lean mass while losing 10.5 lbs of fat - Use low-volume protein dense foods like Greek yogurt, bone broth, beef jerky, cottage cheese, deli turkey, and protein shakes to hit your targets when solid food feels like too much - Eat on a schedule rather than based on appetite because the peptide will handle the deficit for you and you just need to make sure the food you do eat is the right food 👥 Join my FREE Skool community: For men: For women: 🏋️ Looking for personalized coaching and accountability? For men: For women: 🔥 Try my supplement line -- Anvil Nutrition: 📱 Free Peptide & Supplement Tracker App: #GLP1 #tirzepatide #retatrutide #peptides #proteinintake #muscleloss #fatloss #proteingoals #weightloss

Josh Holyfield

17,919 次观看 • 1 个月前

Ranking Diets for Weight Loss (1-10) BAD (2-3/10) 1. Vegan (2/10) You'll lose weight quickly, because you're cutting out a vast majority of foods, which gets you in a pretty large deficit out of the gate. But it's very difficult to get enough protein with this eating style, and it puts you in a situation where you're very likely to lose muscle mass. 2. Keto (3/10) It will cause rapid weight loss, because if you cut out carbohydrates you'll drop water weight quickly. But for most people, a true ketogenic approach is very hard to sustain. 3. Vegetarian (3/10) I do like it better than vegan, because you have more protein options available. Again, it puts you in a situation where you're very likely to lose muscle mass, which increases the odds you gain the weight back. DECENT (4-5/10) 4. Weight Watchers (4/10) I slightly prefer it to keto, because it does indirectly teach you portion control, and it typically rewards lean protein selection. The big problem I have with Weight Watchers is that psychologically, it trains you that your body runs on points. Which just isn't true. It runs on calories, and that can confuse people once they get out of the system. 5. Carnivore (5/10) I like this better than keto because of the emphasis on protein. However, a lot of people struggle to get into a calorie deficit with this if they haven't been taught how to choose lean sources of protein. GREAT (7-9/10) 6. Intermittent fasting (7/10) This has a ton of health benefits. It can work well for weight loss, because if you restrict your eating window you tend to eat fewer total calories. Eat too many calories inside that window and you won't lose weight. 7. Minimally processed food (8-9/10) Of course minimizing your processed food intake is great for your overall health, and you should do it whenever you can. However, it is not a sure-fire weight loss approach. BEST (10/10) 8. High volume eating (10/10) This means choosing foods that are high in water volume and also fiber, which typically points to fruits and vegetables. It's going to fill you up and keep you satiated for longer. 9. High protein (10/10) Assuming you're eating high protein while staying in a calorie deficit. If you forget the calorie deficit part, this can basically become carnivore. Protein is the most satiating macronutrient, it preserves muscle mass, and it has the highest thermic effect of food, meaning your body burns more calories breaking it down than any other macronutrient. My research supported opinion is that anybody who is getting in a calorie deficit and losing weight needs to be eating a minimum of 0.8-1.0g per lb of their goal body weight, daily. 10. A calorie deficit (10/10) This works for weight loss every single time. If it didn't work for you, it just means you weren't in one. I've worked with 1,200+ clients who've lost a combined 10,000+ lbs. Comment the word PROTEIN and I'll send you my free High Protein Low Calorie Cheat Sheet.
2:48

Ranking Diets for Weight Loss (1-10) BAD (2-3/10) 1. Vegan (2/10) You'll lose weight quickly, because you're cutting out a vast majority of foods, which gets you in a pretty large deficit out of the gate. But it's very difficult to get enough protein with this eating style, and it puts you in a situation where you're very likely to lose muscle mass. 2. Keto (3/10) It will cause rapid weight loss, because if you cut out carbohydrates you'll drop water weight quickly. But for most people, a true ketogenic approach is very hard to sustain. 3. Vegetarian (3/10) I do like it better than vegan, because you have more protein options available. Again, it puts you in a situation where you're very likely to lose muscle mass, which increases the odds you gain the weight back. DECENT (4-5/10) 4. Weight Watchers (4/10) I slightly prefer it to keto, because it does indirectly teach you portion control, and it typically rewards lean protein selection. The big problem I have with Weight Watchers is that psychologically, it trains you that your body runs on points. Which just isn't true. It runs on calories, and that can confuse people once they get out of the system. 5. Carnivore (5/10) I like this better than keto because of the emphasis on protein. However, a lot of people struggle to get into a calorie deficit with this if they haven't been taught how to choose lean sources of protein. GREAT (7-9/10) 6. Intermittent fasting (7/10) This has a ton of health benefits. It can work well for weight loss, because if you restrict your eating window you tend to eat fewer total calories. Eat too many calories inside that window and you won't lose weight. 7. Minimally processed food (8-9/10) Of course minimizing your processed food intake is great for your overall health, and you should do it whenever you can. However, it is not a sure-fire weight loss approach. BEST (10/10) 8. High volume eating (10/10) This means choosing foods that are high in water volume and also fiber, which typically points to fruits and vegetables. It's going to fill you up and keep you satiated for longer. 9. High protein (10/10) Assuming you're eating high protein while staying in a calorie deficit. If you forget the calorie deficit part, this can basically become carnivore. Protein is the most satiating macronutrient, it preserves muscle mass, and it has the highest thermic effect of food, meaning your body burns more calories breaking it down than any other macronutrient. My research supported opinion is that anybody who is getting in a calorie deficit and losing weight needs to be eating a minimum of 0.8-1.0g per lb of their goal body weight, daily. 10. A calorie deficit (10/10) This works for weight loss every single time. If it didn't work for you, it just means you weren't in one. I've worked with 1,200+ clients who've lost a combined 10,000+ lbs. Comment the word PROTEIN and I'll send you my free High Protein Low Calorie Cheat Sheet.

Joey Yochheim

39,206 次观看 • 21 天前

Gary Brecka shared a dead-simple morning rule that flipped how I think about fat loss. The 30/30/30 rule (popularized by Tim Ferriss in The 4-Hour Body): 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio (heart rate ≤ 135 bpm — you should be able to talk or read comfortably). His key insight: you don’t actually burn fat during intense exercise — you burn it at rest. If you go too hard without amino acids in your system, your body starts pulling from lean muscle instead. So the gentle cardio after protein keeps you in fat-burning mode while protecting muscle. It’s one of those “why didn’t I hear this sooner” protocols. Science nugget: This approach leverages the fact that low-intensity steady-state cardio (LISS) primarily uses fat as fuel when performed in a fasted or low-insulin state after protein intake, helping preserve muscle while promoting fat oxidation during and after the session. What’s one simple morning habit that’s made the biggest difference for your energy or body composition?
0:37

Gary Brecka shared a dead-simple morning rule that flipped how I think about fat loss. The 30/30/30 rule (popularized by Tim Ferriss in The 4-Hour Body): 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardio (heart rate ≤ 135 bpm — you should be able to talk or read comfortably). His key insight: you don’t actually burn fat during intense exercise — you burn it at rest. If you go too hard without amino acids in your system, your body starts pulling from lean muscle instead. So the gentle cardio after protein keeps you in fat-burning mode while protecting muscle. It’s one of those “why didn’t I hear this sooner” protocols. Science nugget: This approach leverages the fact that low-intensity steady-state cardio (LISS) primarily uses fat as fuel when performed in a fasted or low-insulin state after protein intake, helping preserve muscle while promoting fat oxidation during and after the session. What’s one simple morning habit that’s made the biggest difference for your energy or body composition?

Camus

166,216 次观看 • 5 个月前

Your body runs a nightly deuterium depletion cycle during sleep. Most people are switching it off without knowing it. During sleep, your body shifts toward fat oxidation, activates peroxisomes, and produces deuterium-depleted metabolic water. Sleep is the one time your body is forced to fast. Dr. Laszlo Boros — Hungarian medical biochemist, retired professor at UCLA School of Medicine, author of 100+ peer-reviewed papers, and one of the world's leading deuterium researchers — puts it simply on the Sleep Is A Skill podcast: "When you sleep, you can do this simply because you don't walk through the freezer — unless you do sleepwalking. What you do is leave your body in a fasting state, where you don't eat for 6 or 8 hours, and you get into a metabolic state called burning fat or metabolic ketosis. After 2 or 3 hours, glucose and carbohydrates are limited — and then you have to burn fat to produce energy and heat during sleep." That's when the real work begins. REM activity and muscle movement burn through glucose and glycogen reserves. Once glucose availability falls, metabolism shifts toward fat oxidation. Breathing slows to 6-8 inhalations per minute — roughly half the daytime rate. Hemoglobin-delivered oxygen falls. The body increasingly relies on dissolved oxygen circulating in the blood — a small but sufficient supply that doesn't require active breathing to access. But something prepares the body for this transition before sleep even begins. Yawning. According to Boros, yawning is a biological preparation mechanism. A yawn is a held inhalation — it pressurizes the chest cavity, squeezing more dissolved oxygen into the blood like pressurizing a soda bottle. This dissolved oxygen is what peroxisomes need to burn fat. But peroxisomes only activate once glucose is gone. Yawning prepares the oxygen supply. Fat must be the available fuel. Boros: "Sleep starts with yawning." Peroxisomes are small organelles that can only burn fat. They cannot utilize carbohydrates. They cannot utilize amino acids. They use dissolved O₂ directly. They produce hydrogen peroxide (H₂O₂) from fat. This hydrogen peroxide is inherently low in deuterium because it comes from fat. Catalase — the fastest enzymatic reaction in biological systems — then converts that hydrogen peroxide into metabolic water while recycling oxygen in the process. The result is fresh deuterium-depleted metabolic water. Boros calls sleep a metabolic miracle. Every night your body activates pathways that burn fat, deplete deuterium, and preserve the integrity of the mitochondrial nanomotors — all without requiring food intake. But here is the twist: If you eat too close to bed — or wake up and eat during the night — glucose remains available for longer. The transition into fat oxidation is delayed. The peroxisomal cycle starts later. Every hour of delayed ketosis is an hour of missed nocturnal deuterium depletion. This is not theoretical. Boros works with military personnel and emergency crews in Europe and the United States on exactly this problem. Emergency workers return from a call, eat under stress, then try to sleep. Glucose reloads. The peroxisomal cycle never fully activates. Deuterium accumulates. Sleep quality degrades. This is one of the reasons emergency workers retire early. Their disrupted sleep and stress-eating patterns create chronic metabolic confusion — the body never gets the nightly deuterium cleanup it evolved to run. The opposite is also true. According to Boros, people following ketogenic diets often report needing one to two fewer hours of sleep while waking up more rested. Boros explains why: Less deuterium accumulates during the day. The nocturnal depletion cycle runs more efficiently during the night. The metabolic cleanup process finishes faster. The required sleep duration is shorter. This is one reason I stop eating at least 3 hours before bed. And it is one reason I treat sleep consistency as a non-negotiable. I am in bed before 10pm. Usually closer to 9:30pm. When I yawn 3 times in a row, I know it’s time.
1:13

Your body runs a nightly deuterium depletion cycle during sleep. Most people are switching it off without knowing it. During sleep, your body shifts toward fat oxidation, activates peroxisomes, and produces deuterium-depleted metabolic water. Sleep is the one time your body is forced to fast. Dr. Laszlo Boros — Hungarian medical biochemist, retired professor at UCLA School of Medicine, author of 100+ peer-reviewed papers, and one of the world's leading deuterium researchers — puts it simply on the Sleep Is A Skill podcast: "When you sleep, you can do this simply because you don't walk through the freezer — unless you do sleepwalking. What you do is leave your body in a fasting state, where you don't eat for 6 or 8 hours, and you get into a metabolic state called burning fat or metabolic ketosis. After 2 or 3 hours, glucose and carbohydrates are limited — and then you have to burn fat to produce energy and heat during sleep." That's when the real work begins. REM activity and muscle movement burn through glucose and glycogen reserves. Once glucose availability falls, metabolism shifts toward fat oxidation. Breathing slows to 6-8 inhalations per minute — roughly half the daytime rate. Hemoglobin-delivered oxygen falls. The body increasingly relies on dissolved oxygen circulating in the blood — a small but sufficient supply that doesn't require active breathing to access. But something prepares the body for this transition before sleep even begins. Yawning. According to Boros, yawning is a biological preparation mechanism. A yawn is a held inhalation — it pressurizes the chest cavity, squeezing more dissolved oxygen into the blood like pressurizing a soda bottle. This dissolved oxygen is what peroxisomes need to burn fat. But peroxisomes only activate once glucose is gone. Yawning prepares the oxygen supply. Fat must be the available fuel. Boros: "Sleep starts with yawning." Peroxisomes are small organelles that can only burn fat. They cannot utilize carbohydrates. They cannot utilize amino acids. They use dissolved O₂ directly. They produce hydrogen peroxide (H₂O₂) from fat. This hydrogen peroxide is inherently low in deuterium because it comes from fat. Catalase — the fastest enzymatic reaction in biological systems — then converts that hydrogen peroxide into metabolic water while recycling oxygen in the process. The result is fresh deuterium-depleted metabolic water. Boros calls sleep a metabolic miracle. Every night your body activates pathways that burn fat, deplete deuterium, and preserve the integrity of the mitochondrial nanomotors — all without requiring food intake. But here is the twist: If you eat too close to bed — or wake up and eat during the night — glucose remains available for longer. The transition into fat oxidation is delayed. The peroxisomal cycle starts later. Every hour of delayed ketosis is an hour of missed nocturnal deuterium depletion. This is not theoretical. Boros works with military personnel and emergency crews in Europe and the United States on exactly this problem. Emergency workers return from a call, eat under stress, then try to sleep. Glucose reloads. The peroxisomal cycle never fully activates. Deuterium accumulates. Sleep quality degrades. This is one of the reasons emergency workers retire early. Their disrupted sleep and stress-eating patterns create chronic metabolic confusion — the body never gets the nightly deuterium cleanup it evolved to run. The opposite is also true. According to Boros, people following ketogenic diets often report needing one to two fewer hours of sleep while waking up more rested. Boros explains why: Less deuterium accumulates during the day. The nocturnal depletion cycle runs more efficiently during the night. The metabolic cleanup process finishes faster. The required sleep duration is shorter. This is one reason I stop eating at least 3 hours before bed. And it is one reason I treat sleep consistency as a non-negotiable. I am in bed before 10pm. Usually closer to 9:30pm. When I yawn 3 times in a row, I know it’s time.

no.mind

27,616 次观看 • 3 个月前

Tom Segura dropped from 120 kg (265 lbs) down to 85 kg (187 lbs). On JRE he broke down exactly how he did it: - 4 meals a day hitting 200g of protein (50g per meal) - Strict carb cycling around workouts (more carbs on heavy leg days, less on rest days) - Pre-workout meal at 5:30am: muesli with honey, almond butter, Greek yogurt + whey - Post-workout meal within an hour - Lifting 4 days a week with a trainer for accountability Research shows consuming 1.6–2.2g of protein per kg of body weight (Tom is roughly hitting that) while in a calorie deficit preserves muscle mass and increases fat loss. Carb cycling further helps by keeping metabolic rate higher and improving workout performance on training days. This approach proves you can lose a massive amount of weight without extreme restriction, just smart structure. What’s one change (diet or training) that made the biggest difference for you?
3:07

Tom Segura dropped from 120 kg (265 lbs) down to 85 kg (187 lbs). On JRE he broke down exactly how he did it: - 4 meals a day hitting 200g of protein (50g per meal) - Strict carb cycling around workouts (more carbs on heavy leg days, less on rest days) - Pre-workout meal at 5:30am: muesli with honey, almond butter, Greek yogurt + whey - Post-workout meal within an hour - Lifting 4 days a week with a trainer for accountability Research shows consuming 1.6–2.2g of protein per kg of body weight (Tom is roughly hitting that) while in a calorie deficit preserves muscle mass and increases fat loss. Carb cycling further helps by keeping metabolic rate higher and improving workout performance on training days. This approach proves you can lose a massive amount of weight without extreme restriction, just smart structure. What’s one change (diet or training) that made the biggest difference for you?

Camus

805,624 次观看 • 4 个月前

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:
1:26

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 次观看 • 1 年前

🔥Metabolic healing for midlife women — A video series🔥 For women 35+, especially in peri and post-menopause, “eat less, move more” often stops working. Not because you lost discipline. Not because you did something wrong. Because your biology changed. When calories stay low for too long, the body reads that as a famine signal. Cortisol rises. Blood sugar gets pushed up even without food. Thyroid output drops. Metabolic rate slows. Fat gets held more tightly. Then estrogen declines, which removes one of the protective buffers that used to make restriction easier when you were younger. So the exact strategy that worked at 25 can start backfiring at 45. This is why so many women say: “I’m eating less than ever and gaining weight.” Your metabolism adapted to survive. The solution is not eating less and moving more. The solution is changing the signals your body receives. Adequate fat and protein tell the body the famine is over. That is where metabolic healing starts. In this video series, I’m explaining metabolic healing for midlife women step by step. Follow me for more 👑
3:02

🔥Metabolic healing for midlife women — A video series🔥 For women 35+, especially in peri and post-menopause, “eat less, move more” often stops working. Not because you lost discipline. Not because you did something wrong. Because your biology changed. When calories stay low for too long, the body reads that as a famine signal. Cortisol rises. Blood sugar gets pushed up even without food. Thyroid output drops. Metabolic rate slows. Fat gets held more tightly. Then estrogen declines, which removes one of the protective buffers that used to make restriction easier when you were younger. So the exact strategy that worked at 25 can start backfiring at 45. This is why so many women say: “I’m eating less than ever and gaining weight.” Your metabolism adapted to survive. The solution is not eating less and moving more. The solution is changing the signals your body receives. Adequate fat and protein tell the body the famine is over. That is where metabolic healing starts. In this video series, I’m explaining metabolic healing for midlife women step by step. Follow me for more 👑

Queen of Carni

19,975 次观看 • 5 个月前

World-famous neuroscientist Andrew Huberman warns that GLP-1s like Ozempic can not only make you apathetic but also induce “ROBUST MUSCLE LOSS” and lower your metabolism. “Now they have a smaller but FATTER body with a LOWER metabolism, and the cycle can continue.” This side effect DOES NOT show up on Ozempic’s FDA label, despite trial data showing semaglutide users lose 13.9% of their lean mass when taking the drug. So yes, you lost weight. But you also lost muscle. That means your metabolism went down the drain, and your odds of keeping the weight off on your own went right down the toilet with it. This is why Ozempic users who go off the drug regain the weight right back. Weight training for about 20 minutes per session, two to three days a week, has the opposite effect. It shreds that fat and ADDS muscle. Just 10 weeks of this regimen typically adds about 3 pounds of lean muscle, raises resting metabolism by 7%, and burns off about 4 pounds of fat. You also look much healthier, and unlike Ozempic, the results don't vanish the moment you stop. Source: Westcott, “Resistance Training Is Medicine”
0:37

World-famous neuroscientist Andrew Huberman warns that GLP-1s like Ozempic can not only make you apathetic but also induce “ROBUST MUSCLE LOSS” and lower your metabolism. “Now they have a smaller but FATTER body with a LOWER metabolism, and the cycle can continue.” This side effect DOES NOT show up on Ozempic’s FDA label, despite trial data showing semaglutide users lose 13.9% of their lean mass when taking the drug. So yes, you lost weight. But you also lost muscle. That means your metabolism went down the drain, and your odds of keeping the weight off on your own went right down the toilet with it. This is why Ozempic users who go off the drug regain the weight right back. Weight training for about 20 minutes per session, two to three days a week, has the opposite effect. It shreds that fat and ADDS muscle. Just 10 weeks of this regimen typically adds about 3 pounds of lean muscle, raises resting metabolism by 7%, and burns off about 4 pounds of fat. You also look much healthier, and unlike Ozempic, the results don't vanish the moment you stop. Source: Westcott, “Resistance Training Is Medicine”

The Vigilant Fox 🦊

295,813 次观看 • 5 天前

Intermittent Fasting Destroys Your Gains?! A new study (PMID: 40241374) on intermittent fasting (IF) out of Grant Tinsley, PhD lab in collaboration with other colleagues of mine on social media like Menno Henselmans & Andy Galpin, PhD looked to examine the effects of continuous meal feeding pattern (CMF) vs. IF on body composition, strength, & performance, in well-trained men & women over 8 weeks. Several other studies have examined CMF vs. IF but this was the first study to have people eat in a calorie surplus (10% above maintenance calories) & eat a high protein diet (2.2g/kg body weight). The people in the IF group performed their exercise fasted & then ate their first meal after training & kept all their meals within an 8 hour feeding window The results of the study were mixed in favor of CMF & IF. There were no differences between the groups in the amount of fat free mass added, but there were differences in various other measures. The IF group did not gain as much strength on the squat as people following CMF. The group following IF also was not able to complete as many repetitions overall through the course of study, which makes sense because the IF group also reported feeling more fatigued that the CMF group. However, the IF group also gained less body fat than the CMF group The difference in fat mass is in opposition to other studies examining IF vs. CMF that equate calories & protein showing no difference in fat mass changes (PMID: 31614992) however, none of those studies were looking at resistance training in a calorie surplus. So does that mean IF magically reduces fat gain in these conditions? I spoke to Menno about this & his take was the same as mine: it is likely that the people in the IF group ate less without realizing it Overall this study adds to the body of literature that demonstrates normal IF like 16:8 produces similar outcomes in muscle gain compared to CMF. Other more extreme forms of IF like alternate day fasting do show worse lean mass outcomes compared to CMF (PMID: 34135111). The differences in performance & body fat are interesting but we need more research before drawing strong conclusions
2:56

Intermittent Fasting Destroys Your Gains?! A new study (PMID: 40241374) on intermittent fasting (IF) out of Grant Tinsley, PhD lab in collaboration with other colleagues of mine on social media like Menno Henselmans & Andy Galpin, PhD looked to examine the effects of continuous meal feeding pattern (CMF) vs. IF on body composition, strength, & performance, in well-trained men & women over 8 weeks. Several other studies have examined CMF vs. IF but this was the first study to have people eat in a calorie surplus (10% above maintenance calories) & eat a high protein diet (2.2g/kg body weight). The people in the IF group performed their exercise fasted & then ate their first meal after training & kept all their meals within an 8 hour feeding window The results of the study were mixed in favor of CMF & IF. There were no differences between the groups in the amount of fat free mass added, but there were differences in various other measures. The IF group did not gain as much strength on the squat as people following CMF. The group following IF also was not able to complete as many repetitions overall through the course of study, which makes sense because the IF group also reported feeling more fatigued that the CMF group. However, the IF group also gained less body fat than the CMF group The difference in fat mass is in opposition to other studies examining IF vs. CMF that equate calories & protein showing no difference in fat mass changes (PMID: 31614992) however, none of those studies were looking at resistance training in a calorie surplus. So does that mean IF magically reduces fat gain in these conditions? I spoke to Menno about this & his take was the same as mine: it is likely that the people in the IF group ate less without realizing it Overall this study adds to the body of literature that demonstrates normal IF like 16:8 produces similar outcomes in muscle gain compared to CMF. Other more extreme forms of IF like alternate day fasting do show worse lean mass outcomes compared to CMF (PMID: 34135111). The differences in performance & body fat are interesting but we need more research before drawing strong conclusions

Layne Norton, PhD

53,232 次观看 • 1 年前