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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 просмотров • 8 месяцев назад •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 просмотров • 1 год назад

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

120,253 просмотров • 1 год назад

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 просмотров • 3 месяцев назад

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

29,859 просмотров • 1 год назад

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

89,959 просмотров • 1 год назад

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

77,565 просмотров • 1 месяц назад

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 просмотров • 1 год назад

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 просмотров • 3 месяцев назад

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

804,566 просмотров • 1 месяц назад

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

27,374 просмотров • 27 дней назад

🔥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

19,726 просмотров • 2 месяцев назад

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

124,030 просмотров • 1 год назад

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 просмотров • 1 год назад

Mitochondria do more than power our cells: they shape how we think, feel, and experience the world. In this interview, Martin Picard breaks down his new research that illuminates how mitochondria affect brain energy, brain networks, mental health, and ultimately, our quality of life. Dr. Picard walks us through his team's revolutionary brain mapping study, which examined over 700 sections of the human brain to uncover how mitochondria are distributed and specialized by brain region and cell type. The results have profound implications for how we understand, cognitive decline, and psychiatric disorders like depression bipolar disorder and schizophrenia. In this episode, you'll learn: - Why mitochondrial health is essential for brain function - How different brain regions rely on different types of mitochondria - Why people respond so differently to the same metabolic dysfunction - How future scans and biomarkers could help us measure brain energy non-invasively - What it means to think of ourselves as “energetic beings” rather than just biological machines When it comes to metabolic psychiatry, mitochondria are a key player. This research is a huge step towards better understanding these tiny organelles and the role they play in mental health and cognitive function. Expert Featured: Dr. Martin Picard Martin Picard Resources Mentioned: Three Ways to Keep Your Mitochondria Healthy - A human brain map of mitochondrial respiratory capacity and diversity - CMEs Mentioned: Managing Major Mental Illness with Dietary Change: The New Science of Hope - Brain Energy: The Metabolic Theory of Mental Illness - Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry. Learn more about metabolic psychiatry and find helpful resources at
36:47

Mitochondria do more than power our cells: they shape how we think, feel, and experience the world. In this interview, Martin Picard breaks down his new research that illuminates how mitochondria affect brain energy, brain networks, mental health, and ultimately, our quality of life. Dr. Picard walks us through his team's revolutionary brain mapping study, which examined over 700 sections of the human brain to uncover how mitochondria are distributed and specialized by brain region and cell type. The results have profound implications for how we understand, cognitive decline, and psychiatric disorders like depression bipolar disorder and schizophrenia. In this episode, you'll learn: - Why mitochondrial health is essential for brain function - How different brain regions rely on different types of mitochondria - Why people respond so differently to the same metabolic dysfunction - How future scans and biomarkers could help us measure brain energy non-invasively - What it means to think of ourselves as “energetic beings” rather than just biological machines When it comes to metabolic psychiatry, mitochondria are a key player. This research is a huge step towards better understanding these tiny organelles and the role they play in mental health and cognitive function. Expert Featured: Dr. Martin Picard Martin Picard Resources Mentioned: Three Ways to Keep Your Mitochondria Healthy - A human brain map of mitochondrial respiratory capacity and diversity - CMEs Mentioned: Managing Major Mental Illness with Dietary Change: The New Science of Hope - Brain Energy: The Metabolic Theory of Mental Illness - Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry. Learn more about metabolic psychiatry and find helpful resources at

Metabolic Mind

14,566 просмотров • 1 год назад

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.
1:02

Rebounding, or jumping on a mini-trampoline, offers a variety of health benefits for the body that are both surprising and impressive. Here’s a detailed look at some of the key advantages: 1. Improved Cardiovascular Health ❤️ Rebounding is an excellent way to get your heart pumping and improve cardiovascular health. The rhythmic motion increases heart rate, promoting better circulation and strengthening the heart muscle over time. 2. Lymphatic System Boost 🌿 Unlike many other forms of exercise, rebounding is particularly effective at stimulating the lymphatic system. The up-and-down motion helps to flush out toxins, waste, and other unwanted materials from the body, which can enhance your immune system and overall health. 3. Enhanced Balance and Coordination ⚖️ The unstable surface of the trampoline forces your body to engage multiple muscles to maintain balance, which over time improves your coordination and stability. This can be especially beneficial for older adults looking to maintain their independence and reduce the risk of falls. 4. Low-Impact Exercise 🌟 Despite its effectiveness, rebounding is gentle on the joints. The trampoline absorbs much of the impact, making it a great option for those with joint pain or those recovering from injuries, while still providing a high-intensity workout. 5. Muscle Toning and Strengthening 💪 Rebounding works out various muscle groups, particularly in the core, legs, and lower back. Regular sessions can lead to improved muscle tone, increased strength, and better posture. 6. Improved Bone Density 🦴 The gentle impact on bones from rebounding can stimulate bone growth and increase bone density, which is crucial for preventing osteoporosis and maintaining bone health as we age. 7. Stress Relief and Mental Health 😌 The rhythmic motion of bouncing has been shown to have calming effects, reducing stress and anxiety. Additionally, the physical activity releases endorphins, the body's natural mood lifters, which can help to combat depression and improve overall mental well-being. 8. Better Digestion and Gut Health 🍎 Rebounding can also positively impact digestion by stimulating the digestive tract, promoting better nutrient absorption, and reducing issues like constipation. The gentle motion helps to massage the intestines, aiding in regular bowel movements. 9. Increased Energy Levels ⚡️ Regular rebounding can lead to higher energy levels. The exercise helps to improve circulation and oxygen flow throughout the body, which can leave you feeling more energized and less fatigued throughout the day. 10. Weight Loss and Fat Burning 🔥 Rebounding is an effective calorie-burning exercise. It increases metabolism and helps to burn fat, making it a great option for those looking to lose weight or maintain a healthy weight. Incorporating just a few minutes of rebounding into your daily routine can provide a wide array of benefits, making it a versatile and effective way to support your overall health and well-being.

Barbara Oneill

173,851 просмотров • 1 год назад

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!
0:29

I’ve wrapped up the year with a focused effort on increasing muscle strength, power, and mass—an aspect of training that I view as critical for long-term health and functional independence. What really stood out was how this process not only strengthens the body, but also hones mental toughness. I’ve noticed a clear improvement in stress management and an overall resilience that you don’t typically glean from textbooks or scientific papers—this is something you experience firsthand. In many ways, strength training is a pillar of what I often talk about in terms of longevity: building and maintaining lean muscle mass is key to better metabolic health, balance, and resilience as we age. I'm profoundly grateful for discovering a disciplined approach that has become a lifelong practice—helping me feel more confident, functionally independent, and overall healthier. I’m looking forward to carrying this momentum into 2025 and continuing to refine both the physical and mental aspects of my training. Here’s to a new year of improved performance, sustained health, and a deeper appreciation for the synergistic effect of strength on our bodies and our minds. Happy New Year!

Dr. Rhonda Patrick

222,861 просмотров • 1 год назад

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!
0:20

Fitness Update: End of 3 months of Bulking. Starting a 3 month cut tomorrow, my last cut of 2026. I lost about 50 pounds from January 2025 till the end of March 2026 with a 13 month straight cut aided by Retatrutide and Tirzepatide. Counted calories and ran a deficit and lifted weights the whole time. My body needed a break and a reset from the stress of cutting for that long and constant downregulating of my metabolism. I decided to take April off and just do more calories and more lifting, and that turned into deciding to do May and June as well. So for 3 months straight I've been eating a lot more and lifting a LOT. I've gained about 5 pounds. Abs are not very visible anymore. But I've put on some muscle and strength as well and increased my base metabolic rate by several hundred calories. This is positioning me to be able to better be able to run a deficit again and continue into another cut with more energy and success possible. So this is me thicc boi mode ready to start a cut and get lean and mean. I'm sitting at ~195 right now and ~16-18% body fat. Goal of my cut is to get to the 180 or so range over the next 3 months and be in the 12-13% BF range, at which point I'll do a slow patient bulk through Oct-January and enjoy the fall and Holidays with lots of calories and strength training. Starting tomorrow I'm going to add 30-45 minutes of daily fasted zone 2 cardio first thing in the morning to burn an extra 150-300 cals. And I will drop my daily calorie allowance about 400 calories from what I've been eating the last few months. (2500-2800 down to 2200 to start, lowering later to 2100 and 2000 lowest if necessary to keep rate of loss where I want) This should get me the 1+ pound per week rate of loss I'm looking for. And I'll continue to prioritize lifting and protein as well to preserve the muscle mass I've built up and get as much of the loss to be fat as possible. I'm also going zero alcohol the whole cut as well. If I execute well, I'll be by far the fittest and leanest I've ever been at the end of September and I'm excited to see what that looks and feels like when I get there. Going from 70+ pounds overweight to building your dream physique isn't a quick process, people. Give yourself a couple of years to work on it systematically. It took you years to get out of shape, so you can take a couple years to get into great shape. But once you're there it's easier to stay there than it was to get there thankfully. The work continues. Let me know if you have any questions about anything. I'm documenting the whole process and will keep y'all up to speed. Open book. Building in public for accountability and hopefully to help others with their journey as well. 4th pic is me at my fattest in 2024. Embarrassing to post but necessary conext. I was in a sad, sad state you guys and heading towards diabetes and an early grave. If I can do this, you can do this!

Clint Fiore 🦬 DM for Biz Deals

75,761 просмотров • 22 дней назад

There’s been a lot of buzz—and confusion—about the new Keto-CTA study, examining plaque progression in Lean Mass Hyper-Responders (LMHRs). Much of the social media debate has centered on whether high LDL on keto is safe or dangerous, driven largely by how to interpret the supplemental table comparing this study to others on LDL and plaque progression. In this episode of the Metabolic Mind Podcast, we sit down with Dr. Matthew Budoff, a world-renowned cardiologist, cardiac CT researcher, and the study's lead investigator, to discuss the the supplemental table, what the plaque markers mean, and how this fits into the discussion of high- vs -low-risk plaque progression. In this episode, we cover: ✅ What PAV (Percent Atheroma Volume) is, what it actually measures, and why it matters ✅ Why a 50% increase in plaque may sound scary, but can be deceiving ✅ The difference between “treatment-naive” and “treated” participants ✅ What the Miami Heart Study comparison reveals about keto, LDL, and plaque ✅ Why LDL alone may not tell the whole story about heart disease risk ✅ How some high-risk individuals may still benefit from statins and other therapies This study doesn’t answer whether keto causes heart disease or not. Instead, it shows that high LDL on a ketogenic diet is not a reliable predictor of plaque progression across all individuals. What is predictive? The presence of existing plaque. 💡 Key takeaway: Relying on surrogate markers of heart disease, like LDL and ApoB, is not the best way to assess heart disease risk in all populations. If you're concerned about how elevated LDL may be affecting your heart health, the best next step is to speak with your doctor about cardiac imaging to directly assess plaque and gain a clearer picture of your individual risk. Expert Featured: - Dr. Matthew Budoff - X: - Resources Mentioned: Plaque Begets Plaque, ApoB Does Not CMEs Mentioned: Managing Major Mental Illness with Dietary Change: The New Science of Hope Brain Energy: The Metabolic Theory of Mental Illness Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry. Learn more about metabolic psychiatry and find helpful resources at
32:51

There’s been a lot of buzz—and confusion—about the new Keto-CTA study, examining plaque progression in Lean Mass Hyper-Responders (LMHRs). Much of the social media debate has centered on whether high LDL on keto is safe or dangerous, driven largely by how to interpret the supplemental table comparing this study to others on LDL and plaque progression. In this episode of the Metabolic Mind Podcast, we sit down with Dr. Matthew Budoff, a world-renowned cardiologist, cardiac CT researcher, and the study's lead investigator, to discuss the the supplemental table, what the plaque markers mean, and how this fits into the discussion of high- vs -low-risk plaque progression. In this episode, we cover: ✅ What PAV (Percent Atheroma Volume) is, what it actually measures, and why it matters ✅ Why a 50% increase in plaque may sound scary, but can be deceiving ✅ The difference between “treatment-naive” and “treated” participants ✅ What the Miami Heart Study comparison reveals about keto, LDL, and plaque ✅ Why LDL alone may not tell the whole story about heart disease risk ✅ How some high-risk individuals may still benefit from statins and other therapies This study doesn’t answer whether keto causes heart disease or not. Instead, it shows that high LDL on a ketogenic diet is not a reliable predictor of plaque progression across all individuals. What is predictive? The presence of existing plaque. 💡 Key takeaway: Relying on surrogate markers of heart disease, like LDL and ApoB, is not the best way to assess heart disease risk in all populations. If you're concerned about how elevated LDL may be affecting your heart health, the best next step is to speak with your doctor about cardiac imaging to directly assess plaque and gain a clearer picture of your individual risk. Expert Featured: - Dr. Matthew Budoff - X: - Resources Mentioned: Plaque Begets Plaque, ApoB Does Not CMEs Mentioned: Managing Major Mental Illness with Dietary Change: The New Science of Hope Brain Energy: The Metabolic Theory of Mental Illness Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry. Learn more about metabolic psychiatry and find helpful resources at

Metabolic Mind

98,147 просмотров • 1 год назад

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇
0:22

Everyone thinks losing weight is just about eating less. But most people: - Starve themselves - Kill their metabolism... And don´t even lose weight anyway. So here are 10 metabolism cheat codes to melt stubborn fat (without eating less): 🧵 1. Do NOT go Vegan. The vegan diet completely lacks 12 different nutrients that only exist in animal-based foods. These nutrients are vital for your metabolism and hormones. Steak and eggs are two of the best foods in the world for metabolism, weight loss and health. 2. Resistance train Muscle is the #1 fat-burning organ. It burns calories 24/7, even while you sleep. - Go close to failure - Train 3 hours a week - Focus on compound exercises 3. Eat more protein. You burn off 20-30% of the calories you get from protein just by digesting it. It also lowers hunger and helps maintain and build muscle to burn even more calories too. Eat 1g per lb of bodyweight everyday. 4. Don´t cut out carbs too much. Low-carb = lower thyroid and testosterone. You´ll also feel more sluggish which reduces your calorie-burn from NEAT. Eat as much fruit as you want and potatoes instead of bread and pasta. 5. Improve your sleep. Poor sleep crushes your metabolism. Think about how more physically tired you feel after a night of bad sleep. Don´t eat late in the evening, keep your bedroom cooler and supplement magnesium glycinate. 6. Cold exposure. It´s not a fad - it´s scientifically proven. It boosts your metabolism and activates brown fat oxidation. All you need to get the benefits is 2-minute cold showers 7. Manage stress. High cortisol slows your metabolism and makes your body want to hold onto fat. The best way to reduce stress? Improve your physical health. Healthy diet. Exercise. Better sleep. 8. Fuel your thyroid. It´s the organ that literally runs your metabolism but nobody thinks about it. Even worse? Very low-calorie diets actually slow it down making it even harder to lose fat. Make sure you: - Get enough iodine & selenium - Improve your sleep & manage stress. 9. Eat as much fruit as you want. Certain influencers will claim that fruit is bad due to the sugar... As if people are overweight due to eating a lot of fruit... But nobody got fat from fruit. It was from a ton of calories from processed junk and a lack of exercise. Fruit is still low in calories as it´s mostly water and the sugar and vitamins help keep you healthy and your metabolism firing. The best fruits for metabolism and weight loss are berries and watermelon. The Bottom Line: The best way to lose weight is NOT eating way less. It´s boosting your metabolism so you can eat enough and still lose weight. Imagine how easy it would be to lose weight if you could eat a lot and not be too hungry? If you liked this post: 1. Follow me here Ábris Babicz | The Demi Cycle Protocol 🧬 2. Retweet the tweet below and comment below any questions you have 👇

Ábris Babicz | The Demi Cycle Protocol 🧬

63,588 просмотров • 9 месяцев назад

Unpopular FACT: Artifical sweetners do NOT make you hungry You’ve probably heard some version of the following: "Artificial sweeteners make you hungry." "Sweet taste without calories confuses your brain." "They make you crave more sweets." You've probably heard some version of these claims before. The problem? The data keep refusing to cooperate. A new study, "Acute and prolonged effects of sweeteners and sweetness enhancers on postprandial appetite sensations, palatability, and ad libitum energy intake in humans," examined exactly this question If artificial sweeteners really increased hunger, cravings, or caused people to eat more later, this study should have found it. It didn't. Researchers found that consuming sweeteners and sweetness enhancers did not increase subsequent energy intake, did not meaningfully increase appetite, and did not lead participants to compensate by eating more later. In other words, the common claim that "sweet taste without calories tricks your brain into overeating" continues to lack support from actual human data. This is a great reminder that just because a mechanism sounds plausible doesn't mean it translates into real-world behavior. Humans aren't Petri dishes, and while people love inventing scary stories about artificial sweeteners, the totality of evidence continues to show that replacing sugar with low- or no-calorie sweeteners generally helps reduce calorie intake and can support fat loss. Your body isn't sitting there thinking: "Wait a second... that was sweet but not enough calories. Better order a large pizza." It doesn't work that way. This study showed people actually ate slightly less calories when consuming artificial sweeteners. This is in alignment with other studies demonstrating that artificial sweeteners decrease energy intake and reduce body fat in tightly controlled human RCTs (PMIDs: 40913681 & 39606579) As always, test hypotheses against data, not vibes.
1:04

Unpopular FACT: Artifical sweetners do NOT make you hungry You’ve probably heard some version of the following: "Artificial sweeteners make you hungry." "Sweet taste without calories confuses your brain." "They make you crave more sweets." You've probably heard some version of these claims before. The problem? The data keep refusing to cooperate. A new study, "Acute and prolonged effects of sweeteners and sweetness enhancers on postprandial appetite sensations, palatability, and ad libitum energy intake in humans," examined exactly this question If artificial sweeteners really increased hunger, cravings, or caused people to eat more later, this study should have found it. It didn't. Researchers found that consuming sweeteners and sweetness enhancers did not increase subsequent energy intake, did not meaningfully increase appetite, and did not lead participants to compensate by eating more later. In other words, the common claim that "sweet taste without calories tricks your brain into overeating" continues to lack support from actual human data. This is a great reminder that just because a mechanism sounds plausible doesn't mean it translates into real-world behavior. Humans aren't Petri dishes, and while people love inventing scary stories about artificial sweeteners, the totality of evidence continues to show that replacing sugar with low- or no-calorie sweeteners generally helps reduce calorie intake and can support fat loss. Your body isn't sitting there thinking: "Wait a second... that was sweet but not enough calories. Better order a large pizza." It doesn't work that way. This study showed people actually ate slightly less calories when consuming artificial sweeteners. This is in alignment with other studies demonstrating that artificial sweeteners decrease energy intake and reduce body fat in tightly controlled human RCTs (PMIDs: 40913681 & 39606579) As always, test hypotheses against data, not vibes.

Layne Norton, PhD

12,458 просмотров • 1 месяц назад