Protein Helps w/ Fat Loss: Diet & Training Methods That Actually Work | Alan Aragon
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- čas přidán 18. 06. 2024
- Alan is a sought after nutrition researcher and educator, he discusses the art of personalizing weight loss methods that work for you.
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----------------------------------------Show Notes-------------------------------------
0:00 Intro
7:15 Everything about diet should be individualized.
9:10 Planned hedonic deviation = Cheat Day.
9:45 24-hour energy expenditure is resting and active energy expenditure.
12:10 During prolonged dieting makes you move less, fidget less, and move slower.
12:55 A cheat meal or day bolsters adherence to a program long term.
14:45 A prolonged low-calorie diet without breaks causes your body to slow down your non-exercise activity.
17:10 If every few weeks you take a week off from dieting, you stick to the diet better.
20:00 Processed diet foods are still junk food.
21:10 Fasted cardio vs fed study saw no significant difference in fat loss in women.
24:00 It is also important to look at the 24-hour period after exercise.
30:30 1.6 grams/kilogram of body weight of protein is required to maximize muscle and strength gains in non-dieting conditions.
36:50 Increasing protein intake well beyond the RDA shows no significant effects on kidney health, liver function, or bone health.
39:55 Muscle loss can begin in your 30s with a sedentary lifestyle.
42:15 Age related anabolic resistance is related to obesity.
46:00 Risk goes up with BMI of 35 and up.
50:20 Creatine works well for increasing muscle size and strength.
55:20 Supplementing with leucine shows higher muscle protein synthesis responses.
56:45 When you are consuming adequate daily protein, the addition of BCAAs does nothing to increase muscle size and strength.
1:01:40 Match your carb fueling with the demands of the training.
1:04:15 Maximized muscle growth is not optimized on ketogenic carbohydrate levels.
1:07:40 On a very low carb diet, your appetite, output capacity, and resting glycogen levels are lower.
1:09:45 Carbohydrate/Insulin Hypothesis of Obesity is not proven in testing.
1:12:40 Hyperpalatable energy dense foods, full of refined carbs and fats, are what cause us to gain body fat.
1:16:10 “When you stop drinking, you start thinking.”
Interesting. I find that "cheat days" cause me to fall of the wagon. Once I start cheating, I have a hard time stopping and every other day ends up being a cheat day.
Yep, that’s his point: do what works best for you. 👍
Me too. Not a moderator whatsoever. I do planned treats but they have to be low carb still. Otherwise, I crack.
Me too
Yes for me little divinations off the narrow path just lead to bigger ones eventually. Until it’s a hot mess. Funny thing is I’m totally happy on the narrow path but the addictive mind starts doing its thing like “you don’t need to be religious about this” or “you can handle a little”. But it always leads to gaining weight and feeling so much regret.
So relatable! Knowing others go through this is really validating and helpful!
Thanks to your channel and Time-Restricted Feeding, I've now been free of daily seizures for three months. (For the first time in over two years and I do not take anti-epileptic medications.) My one requirement for me to stay seizure free is to ALWAYS eat breakfast, especially before training. The amount of healing I've seen in the last few months with my ability to walk and stay conscious makes me SO excited to see what will happen a year from now! Thank you High-Intensity Health from the bottom of my heart!
Yesssssssss. So happy to have read this. Keep up the great progress!
"walk and stay conscious" That's funny!! Good luck to you!!
@@KJB0001 Thanks, and yes suffering can be kind of funny, especially it seems to people who take their good health for granted! All the best!
@@drip369 Thank you! You're kind
⁹0
Six months into a whole food diet. Meats and veggies and Fruits. Resistant training three days a week. Love the Gains and foods. Lots of weight to lose but not in a hurry. Slow and steady is ok with me.
Mike needs AT LEAST 3M subs. Everyone would benefit from subscribing, ringing the 🛎 and binging his videos on the upcoming weekend. Surely changed my life for the better! I've always been in the training department but I had to learn a lot of lessons over the years about nutrition, stress reduction, sleep, hormones, and a myriad of other topics discussed on this splendid channel. I've also been going for post meal walks for 16 months straight and it honestly is one of the most brilliant things ever, and yes I've heard it on other channels for years but it was Mike that got me to consider it, and I like to test things out before I start preaching so y'all need to get out there and take a 10 12 or even 15 minute walk after every meal
Theres no way you're name is Joseph Jones.
Alan Aragon is incredibly smart/knowledgeable. I’ve been following him for years.
It looks like Alan is on the toilet and Mike just came in the bathroom and started questioning him lol
Still a great conversation but it looks funny!
I love that you are doing in person interviews. I think those are my favorite!
I'm nearly 51 and prefer strength training in a fasted state. No need to be bothered with digestion when I'm trying to focus. I've done this for nearly three years. I do like to walk for 40 minutes after dinner.
I'm gonna use that for sure !😀
So true
Digging this right now..
" I strength train fasted. No need to be bothered with digestion when I'm trying to focus ".
@@troytmd ❤
I try to walk after dinner but dinner seems to gets me sleepy. I know I need to do this more
You failed to provide when you do your strength training, morning or afternoon or night.
But you remembered to tell us when you walk...
Do you train in the morning ? If so how early. Thx.
Was 350 in April 2022. Today I’m at 232. Want to hit 175 IF, whole food only and learning about insulin. Life changing.
WOW! Way to go!
@@midwestribeye7820 TY
Congratulations ! How do you feel?
@@vegewoman pretty amazing. For 53. Less body pain. More energy. Being able to do fun things with my family again. Things like go carts or going to a restaurant and not having to worry about fitting in a booth.
I want to thank Mike for flawlessly hosting this convo. I really enjoyed it.👍🏼
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Great content ! Thank you both ! 🙏
First time I have ever heard of Alan; thanks for bringing him on. Nuance, context, and thoughtfulness.
Love this!!!! I’m so happy to hear that with proper nutrition, higher protein and resistance training we can build muscle even in our 80’s!!!
Thank you! Great interview. Learned a lot.
I love it when you host these conversations, always a wealth of knowledge and highly motivational. I’m on my lifelong fitness journey, and I’m looking to crush my 2023 goals 💪🏼 your channel has truly helped me on this journey.
Love this Podcast Mike!
Great video! They want us all on a plant based diet that’s why. Nurses and doctors are taught the same thing.
No ! We.will be allowed an allocation of bugs ! Sad thing if they are on a pizza a lot won't care.
Even while leafy vegetables and vegetables with skins on them, which includes grain, is not only considered peasant food, leafy vegetables grains and other vegetables with skins on them will scratch your gut lining risking bacteria in your blood stream. Asparagus onions mushrooms broccoli, things like that are great for men as well as great for feeding the bacteria in your gut, but people should be eating mostly meat and eggs, even fruits potatoes and shelled white rice. Peasants died young, and they were weak. Get strong so they can't keep trying to re-enslave the world
Most people fail to realize that all those spinach smoothies eating nuts bullshit is going to speed up the process of inflammation due to HIGH amounts of CALCIUM OXYLATE. That is what cases KIDNEY STONES as well as joint pain due to the oxalate build up which is like shards of glass in your body.
It may be more insidious than “plant- based” that is the diet that is preferably imposed. Non-animal based is more accurate as to what is preferred. Chemistry based food products with a base of plant material.
Great content and discussion! Thank you both 👍
I need to listen to this a few times, it’s a really good video Mike! Thank you Mike Mutzel & of course Alan Aragon 👍
Awesome guest Mike, Alan is a wealth of knowledge and presents very well !
Flexible eating is so hard for some people because they have to know how many calories is too many for their lean body mass. Maybe Macros & Metabolism education should be a primary school subject to get kids learning about how their metabolic system works and to have some ownership of it...at least a little bit could payoff huge.
Great episode!
Thanks for another great podcast!🤘🏿
Great content!
Excellent work!!
So Insulin may not be the cause for fat gain on these short term studies, but what about the damages of insulin resistance and glycation long term on all of our bodies cells? Were talking infertility issues, Alzheimer's, etc etc? Yes protein can increase insulin but nowhere near the level of all carbs, even so called considered 'clean" carbs.
It's not the insulin causing damage. it's the sugar causing the problems. With insulin resistance, the insulin can't do its job, so the sugar is just floating around in your blood doing all kinds of damage. Not all carbs cause massive insulin spikes. Unrefined carbs have never been shown to cause insulin resistance. You have to look at gl (dont be fooled by gi). The load is what matters. How quickly does the food digest? Is the carb source mostly fiber, or is it heavily refined? The easiest way to test this is to hold it in your mouth without chewing. Bread will dissolve within a matter of seconds, whereas oat groats will not. Not only that, but cellulose in high fiber carbs have been shown to stick to sugars in the intestines, so something like groats or farrow can actually help you eliminate sugars by stopping them from being digested. This is why unrefined carbs have been shown to help regulate blood glucose. Not only that, but your gut microbiome loves carbs. All fiber is a carbohydrate. It's good to feed the things literally keeping you alive. Dont starve your bacteria, that's not nice. They're just trying to help you. If you aren't pooping a 2 to 3 pound poop a day, you have a problem that unrefined carbs can help with. Ever take a shredded wheat poo? It's massive, and very good for you.
@carolallison9685 Fiber is not required by the body at all, in fact it can be contraindicated. Studies have shown fiber does not "feed" or promote gut bacteria at all. Im on a pure carnivore diet and have perfect regular bowel movements once per day. All sources of carbs will break down to glucose in the body, causing insulin to be persistently elevated. Glycemic index and glycemic load is a myth.
@@carolallison9685 There are studies where the body senses complex carbs in the mouth in seconds, just as quickly as pure glucos.
@@carolallison9685 all fiber does is bulk form stool. Dosnt help you go to the bathroom at all. In fact, causes lots of people constipation. Gut micro biome does just fine on a carnivore diet…
@@carolallison9685 Get a Level and try blood sugar monitoring. There are people out here, there have an epic insulinlevel after consuming Oats, but very low levels when the eat spaghetti … vice versa
It’s totally individual and yes, it matters, if you have insulinresistence or not. You need the fasting insulin. Fasting Bloodsugar can be totally normal.
It’s not as easy as you mean. It’s complicated, because every gut Microbiome is individual.
The amount of free knowledge is ridiculous. Thank you!
Stellar interview!!
Mike, the myoxcience electrolyte Stix are awesome. Love the new flavor. I use these exclusively now on my 50 mile + bike rides.
This was fantastic. Thank you
Great convo 👍🏼
Excellent conversation.
Alan is awesome. I had the pleasure of working with him in my 20's when I was a fitness competitor 😊
Thank you, Lisa. So glad to know you’re still keeping healthy and fit after all these years! 👍🏼
@@TheAlanAragon 🙂
amazing conversation.
Thanks!
excellent interview
Thanks for mentioning about fasted cardio vs non fasted cardio. I love to exercise after a small meal. I hate fasted cardio.
Looking more jacked Mike now you aren't obsessed with starving yourself 😀😀
This is really informative and interesting! One of the biggest things that have helped me loose weight aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
Great practical , anti-panic advice. So needed in this world of conflicting voices.
I like the "cheat optimization" approach rather than dichotomous thinking concept. I like live music and I enjoy having drinks while doing so. The shows I like also come in waves. I would be much more likely to fail overall if I said absolutely no more than 1 Night of drinking per week when one weekend has 3 shows i want to attend. I'm much better looking at the whole month and saying hey, I'm only seeing 5 shows this month total, including the one crowded weekend so I'm still trending my long term goals if I allow "my hair down" for that one weekend.
Surprised to see Alan on here. Great to see.
Thank you.
I'm confused by 'cheat days'. Why reward yourself by consuming the things that you know and understand do harm? That's not a reward is it?
I would also make note that for some portion of the healthy public who is training, alot of those people including myself are focused on muscle and hypertrophy, and when I structure a workout it's more tuned to a lifting session, so my goal is not how do I maximize fat oxidation, it's more about muscle building and adding lean tissue so for that reason alone, training fasted almost never works for me at least because my goals are to add muscle and frankly for me that is best having some food in the system...
I've found lifting later in the day while having one or two protein based meals and some fats allows me to add muscle better vs trying to lift on an empty stomach. Also working out in general is not a good weight loss strategy, we know that most of weight loss is done in the kitchen and excercise should be viewed as a tool and done for the benefits of cardiovascular and strength, not to hyper focus on calories burned because that's not how it works in the long haul when it comes to weight loss, for most people doing a cardio based exercise routine, the amount of time spent vs actual calories burned is negligible unless your one of the few who hyper focus and track calories.
I view exercise and training more around the physical benefits like for me trying to add more lean muscle but for weight loss and good body composition, I find almost all of that is achieved by good food decisions and rest, I don't go into the gym thinking I'm gonna burn 500 calories and then it's all potentially lost by one session of overeating vs slugging it out for two hours on the treadmill.
You burn body fat when you've trained your body to be a fat burner vs burning carbs, you can run on the treadmill all you want but if your still a carb burner at the end of the day, your body won't be able to tap in and burn its own fat stores, regardless of the workout.
I find the alcohol conversation funny. I am glad that Alan benefits from abstaining, but I took 2 years off and was okay with it, but after introducing alcohol again I realized I am way more fun and enjoy myself more in social situations.
Great guest/interview (thank you) but terrible choice of room with that bright light from the window overpowering the visual.
Yeah the light wasn’t ideal…hopefully the good content will help override that. 🙏🏽
Cool t-shirt Mike. Brand?
Twitter is a waste of time 👎🏻
Body positivity is about one’s right not to be ashamed of one’s body and to feel “normal” Like Any other human being. It’s not about promoting obesity. It’s about time we stop this discussion. Alan rocks by the way!❤
I never understood keto. So im an ecologist, and you can see in the animal kingdom how restrictions on natural foods can be detrimental to an animal population. So let's take deer. When controlling for cwd outbreaks, we can see the deer population is still in a drastic decline. This is because of grass. So deer are designed to digest tough woody vegetation. Well, we humans like mowed grass along our highways and under power lines. So what's going on? The deer are eating the grass and are actually dying from nutritional deficiencies. Their diets are no longer diverse, so their gut bactieria isn't getting the roughage it needs to synthesize vitamins, and many deer are no longer making it through tough winters.
So, how is this epidemic of mowed grass anything like fad diets such as keto or veganism (not to be confused with vegetarianism)? Well, on keto, carbs are restricted so much that the majority of fruits and vegetables are off the table, literally. We all know synthetic vitamins dont absorb nearly as well as our bodies need them to, this is why they are supplements. Keto doesn't allow for many natural food sources of the micro nutrients we need for our bodies to function properly. Vaganism is the opposite side of the same coin. By eliminating every animal source, you have now cut out most of your essential amino acids. If you take a look at both long-time vegans and long-time keto nuts, they all look the same. They lose massive amounts of lean muscle mass, and like the deer, just start to look very sickly over time. Eliminating natural foods that are known to be healthy is never a good idea unless you have an actual medical condition where that might be necessary. While we can't save the deer because deer just dont listen to sound advice, you can save yourself by eating a diverse diet in natural foods.
Carnivore is clear, concise, & incredibly easy to follow!! 🥩🥩
Great discussion guys, thanks!
Brilliant 👍👍👍👍
You’re looking great Mike, shirt looks fab on you.
I'm more sluggish fed before worout or cardio. Could it be you body priorities blood flow to digestion?
Great conversation. It seems Alan tends to echo Layne Norton quite a bit. You disagreed with LN on some nuanced points. Particularly that the insulin sensitivity model is bs. Changing perspective yet?
Regarding fasted exercise as well (especially for women), hormonally speaking, to preserve lean muscle mass and avoid high levels of cortisol, having some fuel in the tank is a good idea.
When I engaged in fasted training I had no problem with cortisol. I was muscular and lean. I ate clean. Menopause and working in healthcare my results may differ.
I believe it’s more about consistent quality well digested protein, rather than quantity of protein.
My personal experience has me at around 110 grams at around 178 lbs. Still making great gym gains 🤷♂️
I’m mid 30s btw.
I noticed the same, eating a lesser amount of protein than 1g per pound still puts muscle on.
@@vanessap8717
This is why everyone needs to experiment with their diet to find what works best rather than blindly following some blanket guideline.
@@bigpicturegains
Thats the truth, long road lol. Happy new year, keep up with your health:)
@@vanessap8717
You too, thanks 🙏
I will forever train fasted, both at the gym and sports. I eat after being done with my day
Your wifes view on fasted training is more interesting and to the point. Following the carnavore diet for 25 years 50% raw she makes more sense than anyone else.
Timothy Hoffer, where can I find the wife's view - I'm new here - who's wife- is there a channel or book? TIA
53 just lifted nice heavy easy cardio feel strong. 1st meal 1:00pm.
My biggest reservation about creatine supplementation is that the two men that I personally know who have used it have had problems.
One was about 25 years ago, and I watched his intelligence drop from one day to the next.
The other was this year. He experienced erectile dysfunction after about a week of taking 5g per day. Once the accumulated loading cleared a few days after he stopped, the ED went away.
I’d love to learn more about creatine and women. I know many women can take without issue but after one month of consistency creatine use, my hair was falling out in chunks. My functional doctor suggested it was the creatine increasing dha. I’ve been off it for about a week and still losing quite a bit. Really hoping it reduces as I’ve also heard if you have a genetic predisposition to hair loss, creatine can trigger that and it won’t resolve on its own even with stopping the creatine. Not sure if any of this is true but would love to hear if other woman have had this. 🙏🏽
I recently switched back to adding 150 to 200 g carbs per day ! The science suggests for " maximal " hypertrophy they are beneficial ! ." Controlled " insulin is anabolic and muscle sparring ! It's why bodybuilders inject insulin ! Its involved in a lot of the muscle building processes ! Technically they are essential the body will go through processes with amino acids to make them avaliable
I find it really hard to get enough protein (100+gs), whilst fasting 16-18 hours a day, and sticking to no more than 2 meals a day. It means eating over 50g of protein per meal, which is tough. Does anyone have tips/advice?
Just add a scoop of protein powder (20-25g for many brands) to a cup of Greek yogurt, plus a tbsp of oatmeal or orange metamucil for the fiber.
I like egg white protein; easier to digest for me than whey/casein.
@@MadLadsAnonymous thanks 😊
I have a question should protein be based of lean body mass or scale weight as I don’t know what my body fat is one says I’m 23% and another says I’m 17 % so I’m just wondering where to start
2 chairs + 1 window = A badass interview!
Herb Dean's fault !!
😁😁
Had no idea A.A is a UFC / MMA fan.
Impressive.
Great interview , I can listen to A.A talk for hours . Has a great method of delivery with the fundamentals .
Quite a few sections here could be highlight reels.
I love Alan! I got to meet him in person last year and he’s just a cool dude as well as super smart!
1:20:46 fantastic advice, Glory to God for Alan’s sobriety.
Everything contradicts everything in nutrition. I think guys like this study so much their brain becomes to full of contradictions that they don't know what to do.
At the end of the day, if you're trying to get rid of fat, work out fasted. If you're trying to add muscle, work out fed. In general just be active, eat clean and sleep well. I do love channels/videos like this, but you're right. At some point it's a wash as long as you have a healthy lifestyle.
Everything does contradict everything. Him saying if you just ate steak it would be great to lose weight. That contradicts a lot of opposite ideas.
Because nutrition is super individual. Even then...just a bad night of sleep or stress cant throw everything off. So many factors and the quality of food ofcourse matters alot. Or if you combine certain foods you get synergy or negative effects. But you can talk endlessly about food and people love to do it and sound smart.
Exercising too hard or too long in a fed state makes me retain liquids very quickly. After that I can not lose that weight easily. The only way is to exercise in a fasted state to lose those pounds. My performance sucks in a fed state and do better fasted or at least after low carb
Insulin blocks fat burning and promotes fat creation and storage. It is the fat storage hormone. That is how it regulates blood sugar.
I’m so glad that carbs aren’t being spoken as the enemy so long as they come from whole foods, it seems like the dialogue is slowly changing.
If u r metabolically healthy u can do carbs. Some people are really messed up and any carbs hurt us
Im surprised it wasnt mentioned that consistency specifically in exercise leads to plateaus. You can see it as your heart rate BPM gets slower over time as your body adapts. Its why consistent steady state cardio actually slows your metabolism.
that's untrue. the reason people plateau during cardio is because they become more skillful at the exercise itself. beginners waste energy, that's why. the solution is just progression.
@@cherryl225 progression is not possible into perpetuity is the point. Im 56 years old i have no interest in being progressive. Its hard on joints and promotes injury.
@@GregariousAntithesis i misspoke. yes, you still need progression, let me clarify. if you do 1 hr cardio and burn 500 calories, you dont just burn less. to burn more, you either speed up, increase intensity, or go longer. if you started at 500 calories and kept the same skill level, same muscle mass, you will still burn 500 calories years down the road. the fact is, your body MUST use energy to move. it doesn't use less with increased energy demand, that makes no sense.
what i said is also spoken about from layne norton and greg doucette.
if you are not losing fat, you are simply eating too much for your activity level, whether you are doing cardio or sitting around. there really isnt much nuance to it.
@@cherryl225 no you are not using your brain to what im saying. If im doing 3 sets of 10 in a circuit and my heart rate is at 140+ consistently for an hour of exercise. Over time my body becomes acclaimated to the exercise and my heart rate drops to 120 then i am not getting the same benefit in caloric burn and in health. When the intensity drops from the body acclimating the benefits drop.
@@GregariousAntithesis cardio (or in this case, your training) improves aerobic function in the way you described, by strengthening the heart to pump the same blood volume with fewer beats. this enables you to increase effort / caloric burn. any time you change exercise, you will go through this adaptation process. its part of fitness, but it does not slow down metabolic rate. the illusion of slowed metabolism is actually just fatigue and moving less, which can be compensated for by adding activity. the way to slow metabolism is to lose muscle, as muscle is the driver of metabolism.
are you tracking calories by the gram, with a food scale, and do you know your daily energy expenditure? because i am tracking, and i observe the exact opposite of what you say. i burn more overall calories during cardio than when i started, because i bike faster (more muscle) and can go longer (more calories per minute).
i hope what i said was closer to what you meant
you can see mike struggling mentally with the low carb vs high carb studies on fat loss and gain lol...
John Kiefer the author of carb nite and carb backload said this exact thing in 2010-2012
I have followed this style of dieting
Eating carbs only after training for carb backloading
Low carbs on non training days
And low carb all week except for the 7th day you carb up for 6-8 hrs
Kiefer thought it was insulin as the problem then as a good scientist let that go as argon explains it’s not the issue.
The issue is the carbs are the poison and the poison is in the dose. Meaning lots of carbs when you don’t need them will over stress the mitochondria causing damage to the mitochondria. Sending you down the disease state.
But adding them in after training and you soak up the carbs. With no damage
I actually have a phrase I've started to say recently that I think people would take value from, and it's to get rid of that stupid phrase that abdominal muscles are made in the kitchen, well they certainly aren't made in the gym, and they aren't made in the kitchen, they are made in the bedroom. No amount of good diet and proper movement mean anything if you aren't reducing stress and getting quality sleep. Athletes know this and I hope it becomes a normal thing because it's sad how Society has changed to watching TV all night and all day scrolling on their cell phones getting nothing done in life
Could we please start talking about what works for women as well… working out in a fasting state may not be ideal for women at least not during the whole month.
Is there any reason I should avoid eating foods like pizza, cake, Doritos, pasta, bread, soda other than theses foods are addictive and cause me to eat in a calorie surplus? Or is there something inherently toxic about these aforementioned foods.
they're hormone disruptors as well
So Alan is wrong on some things here. I’ve been on keto a couple years, at the beginning I lost muscle mass and weight but after months of training and continued keto I’m muscular bigger than I’ve ever been. So I think Alan decided to guess on this topic, which is to bad.
the backlight needs to be counter balanced with flood lamps it's painful
Hi I haven’t listened to the whole podcast yet so if this addressed later I apologise. The gist I’m receiving is that a prolonged calorie deficit is not good for you but how does this relate to David Sinclair’s work showing that permanently reducing your calories to 30% below daily maintenance needs protects longevity?
1:19 Did he purposely write "intesnity" in the wrong way so that I would let a comment and boost the video's SEO? hmm maybe I should go to sleep x)
I've lived of on average 600 calories a day for the past 20 years (i only eat once per day) whilst working in wall and floor tiling (a very physical trade) and have maintained the weight 70kg and i mean exactly 70kg no more no less and my muscle mass has remained unchanged since i peaked in my late teens im 40 now and still jacked for a twig. from the small amount of reading ive done i should be dead .....can you explain this?
600 calories would RUIN your hormones, spike your metabolism tremendously. That is basically starvation. You would likely be very deficient in every nutrient.
My guess, you are either lying, or bad at counting.
@@connora9504 the hormone thing makes sense ... i couldn't grow a beard until i was 30. i some times have large meals like meat and veg but once a week at most, not lying and pretty sure the average meal is under 600 calories. i drink a lot of milk and beer that might help lol
dude eat more food, fuck are you torturing yourself your whole life for...?
@@Jaylade grew up in a very poor family! I never had the option when i was younger, i think i just got used to it, i am going to try eat better food at the very least.
@@Lo.0se eat more now. do u have a food bank near you?
1:08:54 although longer term, muscle mass decrease = body fat increase!
Everything exists on a continuum with lots of peaks and valleys....
NEAT is not 10.000 Steps or a walk around the corner. It’s exercise!
NEAT is something like fidgeting.
And I'm not sure if you can "learn" that! That is individual.
I'm the guy with high creatinine/ckd. Creatine makes my urine look brown like tea.
*New day new problem God help us 🙏 The world is heading towards depression because of the economic destruction from the pandemic, the govt make the rules then blithely break the rules, the rich are hardly affected by the economic problems. It is always the poor who takes the hit.*
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New research says protein doesn’t do TEF any better than old other macros
Please link this study, I’d like to have a look. Thanks!
@@TheAlanAragon czcams.com/video/7iilExy33Kk/video.html
I’m upset about this myself
@@colbyzurlini8740 I thought I sent this response soon after yours, but I guess it never made it. Anyway, that study is in conflict with the weight of the evidence in this area, and and unless a study has superior internal & external validity to all that preceded it, then it can't upset the applecart. It turns out there are several major issues with that study that warrant considerable caution: www.ncbi.nlm.nih.gov/pmc/articles/PMC9361737/
@@TheAlanAragon that’s great. Hope you’re right
@@TheAlanAragon can I ask a stupid question. I eat a lot of high protein yoghurt and also cottage cheese. Is that the same as chicken and steak for TEF if both equivalent amounts of protein?
over 60 is elderly??
nobody wants those expensive electrolyte sticks
Interesting... But unfortunately, I can't workout fasted... I get dizzy, and it's definitely not a pleasant workout.
Good thing you don't need to in order to get results!
That use to happen to me I added electrolytes and sodium.
@metabolic_mike 17:31 this is something discussed by @nutrition_dynamic. Would be great to see you guys connect and have a conversation about weight loss resistance!
does what you ate or fed on in pre training window affect how much % carb/fat you utilise?
Great episode!!