A Simple Formula for a Lean, Muscular Physique - Dr Mike Israetel

look at how lean you are lean tight head I think most people when they get lean they become more attractive I become less because my gresy of my whatever this is is more revealed someone commented on our last episode saying that watching Chris and Mike talk to each other is like seeing two alien head races meeting for the first time I think it was a a Predator versus Alien reference which way am I I'm Predator because of this ledge I have I have a prominent I have a prominent brow mm you could have been a good wrestler that's good in wrestling sticking in your face okay you are Mr sciencec Man Dr science man of exercise and getting jacked our last episode is fantastic everyone should go and check that out today I want to talk about how to lose fat people can get jacked but if you're not that lean getting jacked kind of isn't as good as it could be if you were a bit more lean so today I want to do One-Stop shop ultimate breakdown fat loss what is the fundamental physiology when it comes to Fat Loss so if you download the RP diet coach app it actually makes tiny little app molecules that go into your bloodstream and make you happy and lean no wait the plug was supposed to be for later the fundamental physiology of getting leaner is a question of sort of what is your body fat there to do and your body fat there is do is is there to do a few things for you it lubricates your joints it provides some of the architecture to your cell surfaces Etc but adapost tissue it's a subcategory of all of your body fat and it's designed a little bit to protect internal organs and some other things like that but it's mostly designed as an energy Reservoir because in our evolved ancestral timeline everything up until modernity food availability was predictably intermittent which means you had some food today maybe a lot of food maybe the tribe killed a mammoth or something and if you could only eat what was there and then you got full and you were like me and you kind of buzzed off then the day after it's rotting Mammoth and you can't eat it anymore and if you didn't Gorge yourself like crazy and have somewhere to put that mammoth stuff then in the next maybe two weeks that you didn't get a lot of food some fraction of the people with that particular kind of adaptation that wasn't prone to or physiologically anatomically able to store excess energy away was just going to die and their ancestors would not have and did not reproduce which is why all extent humans today have the ability to store adapost tissue as a reservoir for calories uh energy that we can use for later because of that predictable intermittent of calorie availability It's Curious that we're talking about how to lose fat notice we're not talking about how to gain fat because we're really already super good at that you've got a lot of seminars for people about how to get someone to work harder how do I improve my diligence have you ever been to a laziness seminar would be absurd some people need it for sure you and I probably do but uh for most people it's like well just like that's the default state so for most people the ability to gain body fat as default precisely because evolution is designed us to be damn good at that precisely because we used to be intermittently starving so when you get a bunch of food in you it goes to a few places the first place once the food exits the GI track that it goes is the bloodstream and broken down into various molecules amino acids which are the subcomponents of proteins carbohydrates typically glucose fructose as well as various parts of fat and there's some places for them to go some of them just go through the bloodstream and get absorbed by all the various cells of your body I mean your brain cells need food your liver cells need food every cell needs food and they just go and are used right in the cell right there some of those molecules of food so to speak are used to raise your blood sugar enough so that you know if you don't have food for the next 15 minutes you're not just going to drop over dead or something like that still another part can go into putting a little bit of fat into your skeletal muscle your skeletal muscle inside of itself has a little bit bit of fat Reserve which is cool it serves some cool functions it's not a lot of reserve and still another part and there's a couple of parts I'm sort of skipping for concise conciseness to to a little bit um is mostly carbohydrate gets loaded as what's called glycogen and that's just a lot of carbohydrate and it stored in your liver and a lot goes to your skeletal muscles which is why when you Mega cram in a bunch of carbs the next day you kind of look beefier like what the hell is going on because that glycogen brings in another roughly three grams of water for every gram of carbohydrate you bring in so it really gets you going but that's all measured in the hundreds to several thousands of calories that you can put away into your body if that's all you were capable of you'd be unreal lean all the time and in our ancestral environment dead in a few days or emaciated from muscle loss so all once you fill all the calorie needs for the moment you have to put the calorie somewhere else once your glycogen stores are relatively full they don't accept any more food your muscles unfortunately Tech technically don't act as a reservoir of excess calories or amino acids wouldn't that be sweet you just like eat a ton of Thanksgiving dinner and you just wake up that much more Jack where it goes for the most part in that excess number of calories eaten that isn't attending to your let's say daily needs is it goes to your adapost tissue your subcutaneous and uh intraabdominal layers and layers of body fat now this tissue is specifically designed to do mostly one thing which is take any kind of calorie transform it and it gets transformed in various places including in the fat cells themselves into very easy to store fats so you can eat proteins they generally don't get converted to fat super simply but they can displace other food and then that food gets converted to fats carbs get converted to fats and fats need only minimal modification for transport and Storage and now everything basically vectors into fat that fat gets stored into fat cells and there it chills it's got metabolic activity it's got a ton of hormonal activity but fat stores adapost tissue isn't nearly as metabolically active as most other tissue it's like a fuel tank more less there your fat sits now if you keep eating a lot of food over and over your body's like man I know that Fine's coming soon but not today baby we're packing it in and it turns out one of the reasons why humans are able to get unbelievably fat in many cases is because there was really no selective pressure in Evolution for a topend limit of too much fat how you would evolve that selective pressure is you would have to have humans evolve for at least thousands of years in an insane food abundance environment and then the people that got cardiovascular disease or were mobile or found unattractive by mates because they were too fat they would winow out and eventually everyone would kind of look like I don't know the average Nigerian person who's just stripped to bits for no reason and just got it all right so people can get unreal fat because your Fat's kind of like a super welcoming giant corporate Hotel people check in and it's like we got room for you no problem more people check in it's like hey build another side of the hotel it builds another side and it just keeps going so the question is on fat burning how do we get the guests to check out of the hotel and there's really only one way to do it and that is stop sending guests in or send in less because if you have a situation where you're eating a certain amount of food and it's fulfilling only your daily needs what we call maintenance calories your body fat doesn't get re-upped and then it just stays the same it can't possibly grow because there's no food being shuttled for it to grow if you eat less than maintenance let's say 250 calories less than all of your body processes need to keep you doing whatever you're doing that 250 calories is going to have to come from somewhere and your body's like Hey listen no problem and it goes around sort of by analogy is an index it's all the board meet all the the board is together and the CEO is like all right nervous system what are you doing with your calories I need to run the whole body are you crazy like okay we're not going to break down the nervous system for calories that's insane muscular system it's like dude I'm doing stuff now we'll get to this later but if you exercise a lot and you train with weights the muscle's like bro I need all of this leave me alone if you're sedentary and there's nowhere to go for calories yeah your muscle can be used used for breakdown but it's not super efficient to do that it'll go to your organs stomach liver brain Etc uhuh this is important stuff and then it goes over to body fats hey body fat what are you up to it's nothing at all why what's wrong do you got any calories what are you doing with them it's like nothing give it up and so your body fat will release calories through various digestible forms of fat into your bloodstream they will go wherever they're needed and then that will supply that deficit it'll fill up that deficit for you so as measured internally in your body as a whole you're at maintenance but for your fat stores you're at a severe deficit and over hours and days and weeks and weeks and weeks the amount of fat you're storing starts to win down your body's still operating pretty well and that's fundamentally how you lose body fat by creating a calorie deficit so do calories matter and if they matter why do so many people say that they don't matter I'm on a pre-contest right now few month out from some bodybuilding shows so I'm trying to channel my kindness attitude more difficult than usual so calories are the thing that matters the most in Fat Loss RIT large period and of conversation calories always mattered among people who study Physics and thermodynamics on the whole among actual nutritionists that go to school for nutrition physiologists medical doctors researchers do calories matter or not was never a question that was asked because it was answered in like 1910 or something like that there are two kinds of people that say calories don't matter one group are well-meaning people who have noticed something they've noticed that when they started to exercise they've noticed that when they started to eat certain types of foods and not others that their body changed pretty rapidly and they noticed that they weren't counting calories but because they were eating a diet high in fibrous vegetables and lean meats they didn't have to they just kept losing weight maybe they've had hormonal trouble in the past thyroid hormone was low they got thyroid hormone fixed up through exogenous medication all of a sudden things are going great testosterone replacement therapy and so on and so on they didn't try to track their calories they didn't try to lower their calories and they lost fat so these very well-meaning people it's totally understandable how they could think well geeez I mean calories matter I guess that's science book says but I never tracked my calories and I lost a ton of fat how do you explain that and there's not really a mystery in the scientific Community about how to explain that your expenditure went up maybe a little bit your intake went down maybe a little bit the combination of those two created a net calorie deficit and that's like 99.9% of the way that anyone ever loses fat that's really what's going on does does that mean you have to count your calories no does that mean if you had diets before where you count calories and you really struggle to do it and it doesn't work and you're like calorie counting stupid you try to keto diet you get a massive reduction in appetite a bunch of your favorite cheat Foods can't eat because they're not keto you lose a bunch of weight and you're like see it was hormones it was keto it was never the calories well actually it was always the calories but the keto diet allowed you to get into a calorie deficit so powerfully that you didn't even need attract calories you were just never going to make it back to what you could only do with potato chips and ice cream so that's the group one that's understandable group two are people that range anywhere from honestly misinformed folks that have noticed these changes in themselves and have created digital products and YouTube channels to help other folks fig things out all the way through sociopathic charlatans that maybe know what's really going on and maybe don't but don't care and they'll tell you calories don't matter calorie counting is a myth because they some com comination of truly believe that to be the case erroneously or they um have no true beliefs they're just uh there's no soul in there and they'll say whatever the hell they have to to get that bottom line for their corporation to go up um Dr Oz type of people so a lot of the calorie balance is a myth comes from those second groups of people that make digital content and say these things and is taken quite well by that first group of people people that's like well yeah that's what I've noticed in my life and that's how you have that um continuation of that insane totally Bonkers upside down myth so certain changes that people can make with the choice of foods that they have has a downstream consequence on the amount of food that they eat and also perhaps the way that they feel the amount that they move around perhaps it's tied in with a more overall change of I'm going to care about health and I'm going to eat more meat and Whole Foods and stuff and that means that maybe they take the stairs a little bit more and this combination of a reduction of hyperpalatable calorie dense foods on the front end and maybe a little bit of a change on the back end means reliable weight loss over the longer term this creates fertile ground for magic Foods this is a food that'll burn fat this is the thing that you need to eat or shouldn't eat or whatever uh and that is then sort of slotted into by that's the the fuel is provided to a very sort of dry heap of potential grass that can then be set a blaze by arsonists the human mind Arsen about charlan Arsen about yeah um that's very well put okay do you have to count calories in order to be successful if calories are the most important thing that matters is it mandatory that everyone needs to track calories if they're going to lose body fat great question it is no more mandatory to count calories in order to lose fat than it is to count your money in order to become wealthy if your input stream on money is like the Gucci Brand level you don't have to count it you just have to like forklift the cash into a warehouse or something God knows what those people do with their money right and then of course burn it because you're that rich you don't need the money so if you are losing weight you look cleaner your clothes are fitting better and better and better but you don't count calories don't you dare start God bless you whatever you're doing it's working keep it up you feel better everything's awesome don't even worry about looking at a label a counting calorie but if you're not losing weight you're trying a certain kind of diet you gained a pound last month and you want the ultimate almost never but for weird body water issues B defeated hack counting calories is going to get you there it is unequivocal because if you understand what your maintenance calorie level is very well by taking a few weeks to just get to know what you're eating like the RP diet coach app you can do that with you can do it with my fitness pal you can do it with macro Factor tons of great apps to do that with you get a feel for your maintenance cuz like if you eat a little bit less you start losing weight you a little bit more you start gaining and after a while it looks like this just kind of like yeah looks like 2500 calories like right around my maintenance and you want to lose weight you take anywhere between and I can get on the specifics here roughly 250 calories per day to 750 calories per day depending on a few factors chunk that right out and you watch the magic happen but if you never count calories and you're not losing weight the mystery factor is a big deal uh another quick analogy let's say you're Elon Musk and you're counting your billions or whatever he does in a spare time just kidding he doesn't have spare time and you have a rocket that you're launching and it takes off and shoots through the atmosphere do you have to calculate a Thrust weight ratio and see that it's positive no it's in [ __ ] space of course it's positive but if it doesn't leave the platform after a nice 30 second burn and just you got to start calculating stuff it's like are we off by a rounding error or are we off by an order of magnitude the whole engine could be the the problem or it could be like oh Bob didn't do this with the spigot so calorie balance doesn't have to matter it always matters under the surface but you don't have to count calories if the times are good if the times are confusing and you're like what the hell I'm trying to eat healthy and I'm not losing weight it's time to give calorie counting a shot knuckle down what about weighing yourself how frequently should people do it what's the way that you advise them to is there an app is there a blah blah multiple times a day for your self-esteem no weight that's just what I do is it good or bad it's always bad um there are definitely many apps that can help you track your weight RP die coach app does that a whole bunch of them do I'm here pimping the app all the time I just want people to know we make a great app super high quality product it is not the only great app there's tons of other awesome awesome app if you are maintaining and living an awesome healthy life you're not trying to lose weight or fat I would say you can weigh in from somewhere between never to once every month or two weeks why do I say that because sometimes you have a you know like a real holiday season not just a holiday pre-thanksgiving you go to four or five other people's thanksgivings you go to your own Thanksgiving Christmas isn't like a day we know how it works it's like work Christmas Leisure Christmas your buddies blah blah blah and January rolls around and you're like I feel fine but kind of a little you know that a little kind of puff fluffy fluffy if you weigh yourself every two weeks to a month just as a normal healthy human you can notice like damn it I gained seven pounds and that can give you the hint to go you know what let me uh let me clean my [ __ ] up dial it in a bit yeah and that just means like easing up on the junk food for the next two or three weeks you're chilling with your wife at home Friday night she's like pizza you're like sushi she's like yeah early warning system that's it why do I say that because an unreal number of people I mean literally millions of people in the modern free countries of the world in which food is excessive almost no one just wakes up one day and they're like 400 lb how the hell it goes up by a few pounds here and there and if they don't catch it until 6 months later when they see their doctor it's a 15 lb problem now you do need the RP diet coach app cuz this is a meat and potatoes problem but if it's 3 to 7 lb two or three weeks of just cleaning up your eating and making sure to get your physical activity up a little bit you kabash it and it's just not there and you go back to living your best life weigh yourself every few weeks two weeks later after that you can weigh yourself you're even lighter than you thought hell yeah pizza tonight so it's good to keep your eye on it now if you're actively in a fat loss diet weighing yourself at least once a week is a real good idea it's probably not the best idea because water weight fluctuations can give you a ton of air let's say you stuck to your Macros 100% all the proteins carbs fats and calories you were supposed to eat on Sunday you always weigh yourself on Monday but a part of those macros was you made an omelet and you sprinkled some fat-free cheese on it and you like salt you're a salt person sometimes when people eat a lot of salt it makes them thirstier and some people will have that salt and that water and they'll retain a little bit of that and maybe you have an element to drink too cuz they're delicious and they're good for you and you have a couple elements and well it's another 3,000 milligrams of salt you wake up the next day and even though tissue wise if you had an MRI scanner which I own six in my home as a trillionaire one of them is just for show by the way it's not even plugged in isn't that absurd so uh that's the one I show to people the nuclear Regulatory Commission does not know about that one so you have a situation where in reality you lost one and a half pounds of fat last week everything about your diet and training is set don't you change a thing but because you had excess salt just randomly um it looks like you gained a pound and a half cuz you only weigh in once and all you have is a weak point of data so you you have one data point you have a whole week you're like all right did I get bloated from last night or what the hell is going on and then you cut your calories even more and I'm sure we'll get to this later but if you cut your calories way more than the recommended amount for a long time you develop an excessive amount of diet fatigue and then that can really put a a spoke in your wheels for sustainability of your fat loss it's nothing you want to do so our recommendation RP is generally weigh yourself two to three times a week seven days a week is totally fine but there's nothing magical about it so if you're going up somewhere you know if you're a New Yorker and you go to The Hamptons for a weekend my word I mean who's still who's still poor enough to go to The Hamptons am I right and you're like oh I'm not going to have a scale in the Hampton is that a problem absolutely not a problem you're five days that you were weighing are totally great but you know if you go a week without weighing yourself yeah you're kind of in the dark and it could have been a good week could have been a bad week never count tell so a few times a week all the way up to every day is totally fine in other news this episode is brought to you by eight sleep I have been using my eight Sleep mattress for years and I literally cannot imagine life without it having a actively cooled and heated mattress is the game changer now they've launched their newest generation pod the Pod 4 ultra the Pod 4 ultra can cool down each side of the bed up to 20° below room temperature keeping you and your partner cool and for those of you who snore heavily it can detect your snoring and automatically lift your head a few degrees to improve your air flow and stop it this is your 3000 stuff it cools it Heats it elevates and it is clinically proven to give you up to 1 hour more of quality sleep every night best of all they ship to the United States Canada United Kingdom Europe and Australia you can get 3 $50 off the Pod for Ultra by going to the link in the show notes below or heading to 8sleep.com wisdom using the code modern wisdom a checkout that's EIG ght SLE p.com wisdom and modern wisdom a checkout what or how much truth is there in set point Theory your body getting accustomed to a particular weight that you sit at and not liking to change too much from that one yeah that's a good question the modern interpretation I'm most familiar with is now called settling Point Theory now because I'm a dogmatist for science I don't like that it's called Theory theory is reserved for interconnected Frameworks of facts well supported by evidence Evolution gravitation Etc even the standard model in theoretical physics isn't called a theory but it's way more predictive than settling Point Theory by 10 orders of magnitude so the settling Point model or hypothesis says there's 's not one set point that your body is supposed to be you weren't born to weigh 200 lb and doesn't matter what happens you always Trend back to 200 what it says is there's a couple of inputs to how much you weigh and given that they are of certain values you're going to settle temporarily in a certain weight range for example let's say you live a lifestyle where you go out to eat twice a week you have certain meals you prep at home you train a certain number of times you get a certain number of steps if those things are rather constant you might weigh 200 lb if we put you in a food environment that's way more obesogenic as the term goes let's see what's the most obesogenic food environment Cru America Amica the United States anytime I'm anywhere in the world and someone jokingly talks smack about the US I always have the same joke back and it's old as hell but I love overuse it I go over I'm like you see that over the horizon over there like I'm in Sydney you just look over the harbor and they're like no like that is US aircraft carrier battle group God damn it it can end your country in five minutes wo and then they do Texas thing do the gunshots it's in any case the US is the best that's why we're here sorry biggest at least well yeah well it's actually so funny enough the UK just overtook us I believe in uh in obesity rates so really hat tip to you find yeah it's it's a neck and- neck battle now the US is still King in a few different categories we have have the highest absolute number of fat people CU we have a lot of people and fat people we also have the highest absolute number of very very very fat people like you go to the UK there's some fat people a lot of people are fat but you come to the US especially like Southern Texas you will regularly see four and 500 PB people that's an American Rascal fat yes but on fractions of super fat people we are inferior to a few of the people's of the Pacific Islands folks from Tonga folks from American Samoa uh Dem some big peoples over there and they do two things super well eat amazingly tasty food three things uh be incredibly jolly and super awesome to hang out with and are statistically completely overrepresented of any racial group in American football pro performances and Drug baat probably as well yeah that's you know that's a step down for them like this is easy I usually do this against way bigger people y so um sorry what set sett settling Point settling Point yeah yes so if I get you over to a cruise ship for two weeks I mean cruise ship food is so good and it's kind of 24 hours and it's always there and you leave the main restaurant and they're like fresh baked cookies and you're like who the hell am I to say no to this nice young person and all of a sudden you're taking in 600 more calories per day just normally now your settling point if you stayed there for weeks and weeks would be whatever it was but higher you take it the other way you get into a time machine you go back to the 1940s late 40s in the United States you're like all right I'm ready to eat what are you going to do there's a few fast food places but they're not that good you got to drive pretty far to get them and they're not even open 24 hours which is quite offensive that's why the 40 sucked and you go okay how do I get some food you go to the grocery store it's almost completely B of convenience food and you're like the hell am I supposed to do cook my food cuz there's some interesting cultural stuff that just it's baffling in retrospect you know the idea of a a nice Sunday dinner like a ham dinner or a turkey dinner that is as far as I'm concerned archaeology at this point because any person of basically any income in a modern country can just buy a turkey or a ham every single day for every meal it's a nominal cost so if you go back to the 1940s in the US people say why weren't there so many fat people you want to be fat you got to cook your own food and if you're a bad cook it's not even tasty so if the average tastiness and convenience of the food in your area goes down you're settling Point 8200 anymore it's 160 now no it could be 200 if you were on a cruise ship then it could be 220 So based on those factors your food environment your activity level who you hang around with Etc your settling Point can move up and down but in any one situation yeah settling points are a real thing and there's some physiology to your body being a little annoyed at having to make a change it's less annoyed if the Environmental Al factors change and then it's like well I'm just living my best life and I'm just losing weight because I just don't eat tasty food all the time so there is something to to settling points and there is a genetic factor for sure the absolute biggest by a mile genetic factor for settling points is hunger levels and food pleasure response I'm sure you've hung out with a lot of people in your life some people are you a food guy do you like to eat yeah yeah but notice the way you said like yeah some people are like bro are you kidding me I can inhale food some other people and I've been friends with many people like this in the past uh they just like food to them is like this thing they have to remember to put in their bodies otherwise they're like I can't see clearly right so the biggest Factor by long shot at anyone individual is what are their hunger levels like and what are their enjoyment of food neurochemistry like and that goes a big way how do you get the American obesity the global obesity epidemic you take hyper palatable Ultra convenient relative to income super cheap food you make it insanely ubiquitously available you vary it constantly so no one gets used to it like if you want a new type of crisp to eat in the UK and you go once a week to the store you just never run out because there's always new stuff and you pair that with a population of people some fraction of that population totally unaffected they just do crisps I have a crisp I sit on I do nothing I don't have another one some people you give them tasty food and it's cheap and convenient that's their hobby now is eating food and they love it and the pounds just smack on and on and on so for them their settling point in that environment sometimes doesn't have a number yet because they're still working their way up to it yeah yeah I think this has been the most interesting thing I've learned maybe over the last year um orbiting a number of people talking about why is modern society so fat there's all of these images from the 1960s of beaches in America and everyone looks lean and athletic and you see it's because of the insert your favorite food demon of choice here it's the red 40 it's the seed oils it's the the carcinogens in the water it's the estrogen levels it's the whatever whatever uh but the sort of oam's Razor of this is just food is tastier more calorie dense cheaper and more available than it's ever been before yes what did you think was going to happen what would it just just from first principles just make that forget the constitution of it what's the molecular is it is it artificial or is it natural what what do you think would happen to those people yes very predictable uh in an certain sense a little bit disappointing because it would be cool if we could have like one type of food additive or something in the water supply that we discovered was insanely obesogenic and we managed to put in some sensible regulation and take it out of the water supply or reduce it by a factor of a thousand and everyone just like over the next year had this Renaissance where they leaned up that would be awesome it would be awesome for two reasons one it would solve the problem really quick and two it would remove any onus of actually the problem's worse than you thought it's like if you go to couple's therapy for a while and you want your partner to change and after like 12 sessions you uh the psychiatrist psychologist requests you come alone and she kind of like dances around it and she's like you're the problem Chris it's kind of all on you ny's great she's been great the whole time it's you you're like that's not what I went to couple's therapy to hear and so when someone's like it's actually all the insanely tasty food you love to eat all the time that's making you super fat you got a tendency to be like what I got to stop eating that stuff but wasn't it the microplastics can I eat can I make microplastics tasty so at some point it's this insanely simple reason that describes probably 90% or more of the variance and obesity from historical times to now but it's also a bit like ah crap it's like trying to make it on a JV basketball team and you're like coach is it heart is it do I have to practice dribbling anymore and it's like you're just an ashkanazi Jew dude you're never going to be good at this that's what I heard from my basketball coach when I was 5 foot zero back in just kidding I'm not 5T yet one day Chris I'll get up up there m it's it's something you don't want to hear but once you process it you're like of course it's true the good news is for the first time in history we can start taking real big bites out of that no pun intended with modern pharmacology which is going to save us all from everything begin insane rant about how drugs are great but OIC and all of those drugs and I do find it at this point comical that OIC gets all the attention that it gets because it is a third generation glp1 Agonist there's already in late stage clinical trials a fifth generation Agonist a zic uhhuh to zepeti that's gen four oh zix gen 3 uhhuh right okay so I think a lot of people have sort of reset the number because one and two kind of yeah yeah yeah it's like lorti and stuff no one what's the the fin the fifth gem which is the one that's really hard to pronounce so there's a bunch of them but I pronounce it ratri tide right you can also say it rat if you want to say like three words instead of one yeah so like ratri tide is not a glp1 Agonist technically it's a triple Agonist it's a GP Gip glucagon Agonist not only does it kabash your appetite from two different separate Pathways but somehow I have no idea how these guys manag to modulate the glucagon Pathway to increase your resting metabolic rate ratti is a Gen 5 it is was invented years ago and what they're inventing ing right now in the pharmaceutical industry is going to make ratra Tide look like a joke and ratra Tide uh left OIC behind completely in clinical trials it beats tepati no problem and we're talking about more weight loss for Less side effect mhm the stuff they're developing right now is going to lead to a late 2020s in my view in which for almost everyone if you don't want to be obese anymore you just take the medication and you won't be but if you do you just don't take the medication and you will be why is why can just one pill or one injection do so much because it makes you less hungry fundamentally and then when you're not really hungry you stop eating as much food and all these weird other hypotheses about why we were getting fat oh zaa kind of crushed all her out like how does it just do all that that's so funny I mean there's a big I'm going to be fascinated to observe the way that most people see the glp1 category of drugs uh been surprised by the negativity of the push back I haven't you haven't been surprised by no not at all my God why people have a reflexive anti- pharmaceutical anti- capitalist anti-corporate anti-drug attitude and some kind of schoras spard of those comes out anytime all the time with tons of people oh so this is like the Natty or not of fat the fatty or not fatty or not definitely fatty like I meant that in a different way um yeah okay that's that that makes sense I think uh some people have an issue with the fact that they feel like it's kind of cheating you know I had to get there I'd love to tackle that one okay yeah it's um I see where people are coming from for the respectful part of my talk which ends now and Begins the disrespectful part of my talk it's pure nonsense you use air conditioning when you break your leg you go to the hospital and you get antibiotics you cheating mother aren't you supposed to be eating rocks and B ing your head into a caribou to kill it or something like that as a matter of fact the first the first tool industry millions of years ago that protohumans made one of them is like the olden tool industry they discover these now where it's like you know Flint uh rocks that are shaped in a no longer natural pattern widowed down into something like a little Club head or a little Spike that you can at least like pull an animals guts aart easier or even kill something with they were cheating that's the first cheating they've ever done artificial and it made them better at stuff your ability to lose weight can be a test of your willpower or you can take the pill or the injection and with no added willpower lose all the weight you want and then you can test your willpower on tending to your family better being a Kinder person to others being someone of moral authority to others by how you live your life coaching Little League football and being on time for the kids instead of standing a [ __ ] Hardy line getting your third cheeseburger for that day you can start a business you can save the world you can clean up the atmosphere everything we're not running out of problems so if we have body fat as this thing that's going to sharpen our will and we get rid of that the set of problems remains approximately infinite still and you can sharpen your will on what's left over if you think you're tough improving your will power to yourself by losing fat you're right but you're not getting jacked you're not building a business because you're draining all of your willpower on that one thing um it's a good thing we have pills to help us with as much as possible so then we can have more bandwidth to do all the other good stuff that we want to do getting back to the fat loss in the diet protein carbs fat how should people be thinking about those how do they contribute what should they be eating yes proteins are essential because they compose all of the organs all of your enzymes all the stuff that does work is pretty much protein it's non-negotiable and also protein supports your skeletal muscle which is kind of important because there's two types of getting lean one is people think you're sick and ask you if you're okay because you lost a bunch of muscle the other is like people compliment you or saying night nice things behind your back CU they're jealous and they want to have sex with you but they can't I'm used to that sort of thing uh the jealousy part me being jealous so protein is a big deal for most people who are not pursuing exotic hyper bodybuilding Pursuits as little as just over half a gram per pound of body weight per day protein is going to take care of most of your needs so if you weigh 200 lb and you eat something like 120 grams of protein per day you're probably golden and you can probably lose fat and lose a very little or no muscle at all the top end is maybe about double fat real insurance policy type of stuff you're doing crazy hardcore weight training crazy amount of cardio and activity you're already very very lean and you're prone to losing muscle and you're a little older than average over 40 then is just over one gram per pound so if you weigh 200 Gr you if you weigh 200 gram if you weigh 200 lb then maybe you have 220 or 240 grams for a very serious Fitness person gram per pound is an amazing rule just understand that for most people like if your mom asks you for diet advice it just a little but over half of that is totally solid often best consumed for most muscle mass retention in building through three to five meals evenly spaced per day but if you just have like two meals for the average person if they're eating lots of protein they're going to get great results okay Cubs I'll do carbs and fats at the same time if you don't mind there is a big difference between optimizing for athletic performance and muscularity and just losing some God damn fat so you can see Mr Twinkie again well there you are buddy it's been a while carbs and fats kind of combine into one index of extra calories after protein has been taken care of a really great app for fat loss that you can use is called it just doesn't matter as long as you get a minimum of both if you're getting some fibrous veggies and maybe a few pieces of fruit per day but you're down to very low levels of carbs you eat no grains no breads no rice none of that but you eat plenty of healthy fats you're golden you're going to lose tons of fat and be super healthy if you have minimal fats like you take an an essential fat supplement every day and the rest of your diet has no fat in it whatsoever you're doing starches grains gat a the whole nine yards but your calorie balance is set you've generated a 250 to 750 daily calorie deficit and your protein is good you're going to lose fat until the cows come home and it's going to go super well how you feel on each one of those how your sport and athletic hobbies are supported how convenient it is for your life those are secondary discussions but very important ones so it's kind of two points here one as long as you get minimum levels of of fats and carbs which are very very very low and most people won't hit whichever one you want higher or lower it doesn't matter but also consider this if you're more physically active more carbohydrate generally works better if carbs kind of make you just want more carbs but if you get a big satiating effect from fats and you're like o that's enough maybe you can consider more fats some people get more energy from carbs and they prefer more carbs some people get an more even keeled mental Clarity from lower carbs and higher fats and their go-to is to have higher fats most people would be served best with an even combination of them roughly the same calories coming from fats and carbs once your protein is taken care of because in many cases that afford you the most flexibility in your diet you show up to a restaurant with your friends you're on a fat loss diet and you look up what menu items you can eat obviously you're on a fat loss diet you're not going to eat five of the menu items and be a pig but a lot of real food in the real world it's tough to get zero carb it's also real tough to get really low fat but most of them have a bit of carbs bit of fats and if you have that middle combination it's a really really awesome way to go to town and still hit your calorie goals so uh carbs and fats plus or minus no big deal as long as your calories are in check and your protein is in check the conversation for fats versus carbs it's individually based preference and very nuanced is there a kind of fat which is best well our company started making this fat supplement I'm just kidding I'm just trying to Shield as many I'm shiing products I don't even have to sell uh get on the mailing list super fats uh generally speaking on average the preponderance of your fat should probably come from poly and monounsaturated fat sources there's a conversation that is more poly or more mono probably more poly than mono but what kind of foods are we talking about here A bunch of the oils most of the plant oils are really really awesome olive oil canola oil yes I said canola oil just do it I am IMDb do a PBM search for canola oil health benefits review and you'll see that it's super super healthy uh all the different kinds of oils are usually generally very good I can't respect a doctor who proposes seed oils as part of his diet I never asked for your respect nameless faceless troll person who was in a troll Farm in China um but yeah by the way the seed oils thing is really funny I get smack for that all the time but you did a video about uh why seed oils aren't bad for your health yeah totally we have that on the RP strength Channel and like you know I was curious about the issue because so many people were talking about seeds being bad and I just did like one Pub search and there was a few review articles that are like yes seed oils generally tend to be better than so they've done multiple studies where they take uh people who eat a lot of saturated fats which are totally fine by the way but they replace some fraction of those with seed oils and in almost every study the people are months later healthier and so like the idea that seed oils are bad for you is usually concluded by folks that are like uh really deep into lipidology research and they're uh inferring that CED oil should be bad for you based on various um cooking process modifications but inference is dope and I use it all the time in decision-making but it never beats actual empirical randomized control trials cuz that's like what the real world actually is it's like well I think Stacy likes me go ask her she's like no you're like okay I was wrong right inference doesn't beat the real thing so seed oils are super great for your health they're totally fine and then there's all kinds of nuts all kinds of nut Butters avocados those types of fats tend to be amazing um fats from fatty fish also super awesome saturated fats are also just fine for your health and you can have a lot of them but you generally want something like 2third of your fats to come from plant fats poly and monounsaturated maybe onethird of your fats to come from saturated fat sources like eggs and beef and things like that where you want to maybe go easy on fats is ultra process sources with trans fats in them trans fats don't just kill you when you're walk in one day and you just ke over trans fats the police put up a a line of like trans fats on it um but they're not great in aggregate over the long term so if you know like your primary source of fats is like McDonald's friy grease it's not great cheesy puffs it's not great so you mostly minimally processed Whole Foods saturated fats are totally fine but if you're having trouble with your lipids and your doctor's like look you got to change something replacing some of your saturated fats with poly and monounsaturated fats just from directly the literature seems to work pretty well but it's not a crazy thing here's another thing for many people that listen to this who are already eating a pretty healthy diet their total fat intake is so low the composition of those fats barely matters at that point if you have a very high fat diet let's say you're trying to do the keto thing or the carnivore thing yeah you got to take a look at your fat sources a little more because that's a lot of fats now and it's going to matter for your blood work I wonder what is there not something to do with reheating fats and oils that's bad allegedly is it is that true I haven't looked into it in Great depth because the preponderance of the people that ESP spouse that are insane people whose epistemological anchor is total nonsense on average so like I haven't looked into deep reputations of the Flat Earth idea but I'm not going to anytime soon if anyone has compelling evidence that the reheating process is insanely deleterious for health and they have randomized clinical trials to support this I'm super interested in it I'm out of my depth on that one but after about five minutes of talking to chat GPT I could get back into my depth no problem it's one of these things that um where do you get reheating of oils all the time literally in Fry grease stop eating McDonald's every day and you're not going to have that problem so so much of this stuff so many of the demon foods that people have got an issue with whether it's particular colorance whether it's artificial sweeteners whether it's seed oils come along for the ride with Foods food types hyperpalatable calorie DSE very processed probably just not all that great for you to be having very regularly so it's not about the components of this individual thing it's like saying this circuit board is very dangerous well it is when it's attached to a javelin missile yes uh and pointing at all of the circuit boards and saying look at how bad these circuit boards are for everybody and you go well yeah it is because for the most part that circuit board exists inside of that missile yeah I like that you used uh the javelin missile it's very pertinent to the news cycle maybe you two will pick it up in other news this episode is brought to you by momentus two fundamental parts of recovery are proper Sleep Quality and proper hormone levels which is why M's sleep pcks and that tonat Ali yeah there it is have helped me recover they contain only the most evidence-based ingredients at perfect doses to help you and your body recover so if you've been looking to naturally improve your testosterone Tonga Ali is a fantastic place to start and if you've been struggling to fall asleep on a nighttime stay asleep throughout the night or if you're not waking up feeling rested and revitalized in the morning these sleep packs are fantastic they've got an evidence-based blend of magnesium alate appenine and Aline in a perfect dose to help you get to sleep on a night best of all there is a 30-day money back guarantee so you can buy it try it and if you do not like it for any reason they will give you your money back you can get a 20% discount sitewide by going to the link in the show notes below or heading to liv.com slod wisdom using the code modern wisdom a checkout that's l i v m o m n t us.com slod wisdom and modern wisdom a checkout meal timing how often should people eat if they're trying to do fat loss how much of a spread between meals that they need for weight loss it just doesn't matter they've compared eating six or more meals per day regularly to what's called alternate day fasting where one day you eat and the next day you're just really pissed at everyone cuz you don't eat for weight loss it doesn't matter over the long term and it makes sense because the calorie balance is the same it's calorie controlled that day that you're eating is real fun on that diet the day you're not eating is really extra not fun so weight loss not a concern how does it become a concern with fat loss is muscle growth and muscle retention are processes that prefer multiple meals spread evenly throughout the day so if you want to lose weight and you just don't care about muscle let's say it's not a problem for you you train hard anyway because you love it but you're like I have plenty of muscle just my doctor tells me I need to lose weight whatever meal frequency is something that schedule wise culture-wise preference wise that you like do it up one meal a day no problem meal one meal every other day no problem seven meals a day dope if you're trying to build and maintain muscle mass as much as possible and you're really full sending this and you're training with weights regularly which is a big deal any number of meals up to you hit four per day evenly spread each of them high in protein marginally increases how much muscle you can grow and maintain after four meals per day in all of the research we see that the there is no more effect that we can detect so if you're like dude I'm I'm growing crazy muscle on four meals a day should I go to five maybe it'll make some teeny difference but maybe not from the theoretical work probably not mostly because if you eat bigger meals they just take longer to digest so the pulsatility of nutrients in your blood is basically just looks like this the whole day cuz you start eating breakfast and by the time you run out of breakfast you get lunch and then dinner and then you're gone what about the earliest that people should eat the latest that they should eat is there something to do with the parenthesis of your eating window throughout the day if you eat in a very constrained eating window the result you can expect starts to look more and more like a very small number of meals per day your body doesn't really count meals your peripheral cellular structures count how much uh of a flux of nutrients they get exposed to so if you say my eating window is from 8:00 p.m. to 10: p.m. at night and I have four meals in my eating window every half hour your body's like I hear that but it's just one meal one big meal like if you still have stomach contents not in the intestines yet and you're eating meal number two like it's still the same meal so a very constrained eating window does do that but as far as spreading it out long or short again for weight loss none of that matters for fat loss you want to spread it out not as far as possible but you probably want to be ingesting food at something like at least a four 12 maybe 14 maybe even 16 hour situation contest bodybuilders who've near mastered the art of losing fat while maintaining muscle they'll eat almost as soon as they wake up and they'll have their last meal an hour or two before bed if not even closer and they eat multiple times throughout the day that their body's never starving for protein is that excessive for most people yeah what do you think sensible advice is to wake up again if you want muscle mass retention eat within a few hours of when you wake up don't be like it's like 6 hours later and you're working at projects at work and your stomach does one of those like Angry growls you're like oh [ __ ] you exist better get a Twinkie don't do that and if you take longer than four or five hours before you go to bed after you eaten that can work out great for you but for some people especially as the diet wears on especially as they get more hungry it might interfere with sleep in two ways at least Y one is if you're already hungry when you're trying to fall asleep it's a non-starter you're not falling asleep you're just counting sheep and one sheep jumps over and one two three it's like a sheep but it's like sectioned into meat Parts it's like lamb rack of lamb you're like oh [ __ ] I'm thinking about food again and then you go into the fridge you're getting a cheeseburger so the other way is if you've eaten many many hours before you went to sleep but not so many that you can fall asleep you might wake up in the middle of the night or very early morning starving your cortisol goes up you ain't falling back asleep anymore sleep is so unbelievably critical to fat loss and to muscle gain and retention it is a non-negotiable variable so eat in such a way that gives you the best sleep is probably the best advice I can have in a meal timing perspective so for most people eat you can eat as soon as you wake up no problem you can eat right before you go to sleep no problem some people if they eat right before bed or even an hour or two before you know there digestion the body temperature goes up and they're tossing and turning they can't sleep don't do that then back that meal up a little bit but if you're one of these people especially late towards the end of a diet a higher carbohydrate and protein meal before you go to sleep knocks you the [ __ ] out and that's perfect so very individual generally spread your meals out play around with what feels best for you is there anything to say about uh prejudicing certain types of foods earlier or later in the day backloading the carobs until the evening time starting off with more protein first thing in the morning doesn't no matter good question the research on that in general has been a giant like not really um every now and again someone will pull out a single study or two in isolation and it'll see like like see you got to eat more of your carbs in the morning and then someone else a couple years later will be like it's the nighttime carbs that are really good an average it doesn't seem to make much of a difference so I would say you can play around with things yourself but as long as you have an even is fraction of your protein in every meal how you do carbs and fats doesn't matter much at RP we like to bias carbohydrates closer to the workout so let's say you work out in the middle of the day we're going to want you to eat slightly lower fats and slightly higher car in the meal before you go train it's going to give you lots of energy fats are more difficult to digest not in a bad way it just take a little longer to digest so you might like be warming up for bench and feeling kind of like Burpy and you're like oh God damn it this [ __ ] hasn't gone through yet but if you eat low fat you're like all your rice is in your muscles and you're good to go after training to set up recovery and anabolism there's probably a slight advantage in having more carbohydrates your muscles are more ready to absorb it your fat isn't so that's a really good thing and so we like to push our fats towards uh away from the workout and push the carbs a little bit bit closer but we're really splitting hairs here right uh and so it's not some kind of magic formula if you're a contest bodybuilder yeah it's some little bit more magic of a formula by a small shot but generally speaking the spread is I'd say this almost anyone that's telling you that the Circadian rhythm of food and the spread of macros is very important is misunderstanding the state of the evidence okay when it comes to the kinds of foods to avoid or lean into to when dieting for fat loss what are the things that you think people often Overlook what are the things that are unnecessarily demonized where should people be putting their attention what's the best food groups to make fat loss easy yep raspberries are great blueberries will kill you and they're terrible next question um as far as specific Foods Short of like eating so or poison there are really no individual foods that are bad for you and there are no individual foods that stall fat loss there have been Foods historically that have been demonized not as individual Foods all of them have gone through the ring or at least once but food groups sugars people will say sugars are bad for you it's just categorically false to say that sugars aren't bad for you sugars are no more prone to adding body fat or making body fat loss any more difficult it's a non-starter in direct evidence in theory the whole gam nowadays it's fun to poke fun at sugar and at carbs back in the 80s and '90s if you told someone you were health conscious and then you put butter on something they were like listen you're going through some psychiatric problems we should probably get you checked into a center because you were delusional CU everyone knew that saturated fat especially just straight up killed you where you stood and you were never going to get lean eating a diet high in fats they were also wrong calorie balance is so King that it doesn't discriminate hardly at all among food groups fats versus carbs none of that so the myths of fats are too high or carbs are too high or sugars are too high they're just that myths however a very important thing to consider is the palatability of your food and the fullness Factor your food gives you cuz hunger is a real thing so you want to choose food when you're dieting for fat loss creating a caloric deficit that does at least two things for you one it's not so damn Delicious that you just want to eat more and more of it and if you don't you're just suffering like if you were deep into a fat loss diet I was like hello Chris would you like a Cheeto you'd be like don't why cuz as soon as you one of them Cheetos hits your lips Paradise you know purple Angels flying around better than acid at that point you just want another cheater so if you're on a fat loss diet something bodybuilders discovered a long time ago and a gentleman named I'm gonna butcher his name for sure Stefan G gu he says pronounced like DNA I would just say gyet because I'm American woo he I believe coined the term or at least exposed the public to it of something called the food palet ability reward hypothesis properly couched is a hypothesis so he's really the [ __ ] man okay and it basically says something baffling when you think about it it's Ultra simple and explains most the variants we've already talked about with obesity when food is really tasty people tend to eat more and they get fat and they just want more and if you have tasty food but you've relegated yourself willpower style look a good person to not eating it you're just going to be more miserable you ever smell cheeseburgers being ma made while you're in the single digits body fat you're like dude if there was an entire family of people between me and those cheeseburgers like I insert politically shoot them I'm going to eat my way through them to the cheeseburgers so things that get taken out at editing I went I went native a Native American there my man so basically if you're dieting for fat loss try to have foods that aren't like exotically delicious veggies fruits whole grains lean meats not a ton of sauces not a crazy ton of flavor and here's the really [ __ ] up part it's going to be completely counterintuitive what do you want when your body is telling you listen you need to put the fat back on you want exactly the food that you shouldn't be having so it's it's kind of like abstaining from jerking it or something where it's like what do you really want to do you're like I want to jerk it like what are you not supposed to be doing not supposed to right but if you can uh eat at home if you can clear all of your shelves at home of junk and just have that lower palatability food first of all if you're hungry enough that [ __ ] tastes real good plain chicken and broccoli tastes amazing if you're actually hungry have that stuff that's really really awesome to do and secondly you want to have food that keeps you Fuller for longer food with a lot of fluid volume food with a lot of fiber flu food that takes longer to digest minimally processed fruits veggies whole grains lean meats and healthy fats are just kind of undefeated in that category and so for of the calories you're allowed to have it's a lot of food it's not Ultra tasty so you kind of feel like you're laboring through it you halfway through your meal you don't even want anymore you're stuffing yourself and every week you're losing weight Paradise you're really doing it but it's not Paradise because you're going through this boring diet it doesn't taste as nice as it could be Dr Mike's told me that I can't the exact I want to do is to make this tiny morle scrap of food please sir can I have some more so you can turn Dil it to go okay I'm going to make my food a little tastier and a little less voluminous a little less filling such that I like my food I can finish it I look forward to it but at the end of the meal I'm like o okay this is tough to finish and it keeps me full long enough until my next meal comes around I'm like yeah I can eat instead of like two hours before my next meal I'm like okay where's the food where's the food I'm losing it as you progress through a diet it's possible to start with pretty normal food and turn dial that food palatability down and that fullness Factor up such that you finish your diet with quite different foods than you started but the entire time your perception and relation to food is basically the same you adjust to your preferences now that works really well can you give some tactical examples of good switches from food types that people may be cting cooking with at the moment maybe using more typically and you saying uh more voluminous more full of water more ins soluble fiber Etc what are some of the easy switches let's get rid of this let's put some of these in y couple examples creamy sauces to non-creamy sauces to dry rubs to Salt only when you're real miserable tons of rice and pasta and uh breads down to whole grain breads whole grain pasta brown rice like it's still it's funny you go to a sushi place and it's like option for brown rice sushi and I'm like the Japanese people did not suffer for this Abomination what the hell is that even so you go from that to reducing your grain intake more expanding your fruit intake and eventually expanding your veggie intake if you have 50 grams of carbs to eat and it's all white rice that's like a little bit more than a cup of white rice at the beginning of a fat loss diet [ __ ] you're barely finishing that I'll actually complete the analogy for you you got some rice and you got some Japanese Mayo on that [ __ ] so goddamn good I'm balls deep into a diet so this is incredibly difficult for me to talk about you go a couple more weeks now it's the same white rice but now you have like you sprinkled some like kind of like some kind of seasoned salt on it it's tasty but it's no more Japanese Mayo time cuz you just like put that IV into your blood at that point then and you have a little bit of veggies on the side next to it you go to taking that rice and turning it to brown rice but now it's not that whole scoop of uh brown rice it's half a scoop of brown rice into way more veggies and even a couple slices of fruit still weeks later you don't have any more rice you have a bunch of veggies and a ton of fresh fruit I mean you're like stuffing it in CU like holy crap like if you get a whole thing of strawberries that's like 30 grams of carbs how many [ __ ] strawberries do I have to eat to get to this thing whereas like one like you you take a swig of sweet and condensed milk and it's like boom that's 50 carbs like what how So eventually you might get to a point where most of your carbohydrate consumption comes from a combination of fresh fruits and green veggies and that's going to be insanely difficult to out eat your calorie goals or to put another way you're going to eat your meals and you're be like I don't want any more chicken broccoli and in orange slices I'm good until the next meal and you have it again and then when you end your diet and you start coming back up to maintenance you slowly reverse that process back out again so you are using a restriction in the types of foods that you are allowed to eat in an attempt to pad out the uh satiety that you have by making it increasingly calorie sparse per gram of food fewer calories and to suffering to make it hurt more you're trading off two different kinds of suffering there's the suffering of having to eat food you're not amazed with and there's the suffering of actual hunger they don't compare in magnitude it's a stupid analogy off hand is the annoyance of having to wear a sticky gross sweaty helmet versus taking it off in combat M yeah it sucks but there's bullets flying the alternative put your helmet on 100% uh what about potatoes you mentioned about vegetables there a lot of people this sort of starch that that is a big satiating thing I certainly know that when I've been dieting previously that's one of the things that I miss a lot there's no amount of ground beefed 973 and whatever else that I can throw on a plate with some vegetables like I just want a little bit of starch how can people get that if they think it's really that's my thing it just makes me makes my diet easy why would you go to for that more starchy stuff so what you have to do is you can do an experiment on yourself for any given number of grams of carbohydrates which starch choices for you do you find the tastiest the most difficult to stop eating the most difficult to understand that okay now you've run out of pasta don't get anymore and also the longest window after the meal of keeping you full on average boiled potatoes do really well in that regard mashed potatoes not as well they're tastier you can suck them down faster a bunch of different types of potato the more the more minimally processed the less processed the better do super well typically rice does okay but you can put away a lot of rice pasta generally doesn't do that great I can make fields of pasta Disappear by just breathing it in so not everyone's the same yep see do you want to try and figure out but generally speaking from memory potatoes on average rank pretty high in the index yeah in other news this episode is brought to you by create creatine gummies you might have heard previous guests like Dr Ronda Patrick and Dr Peter AA talking about the benefits of taking creatine daily thank you very much let's face it taking creatine every day is not fun whereas having a tasty gummy come on send it come on okay and again let's go we got this ha no come on yeah let's go these are so good everybody needs to take creatine and it's not fun and now that problem has been fixed by create creatine gummies tastes great easy to travel with can throw it in a bag it is now a treat to have creatine every day as opposed to a chore across more than 700 scientific studies creatine has been proven to safely and effectively build lean muscle improve Muscle Recovery and improve brain Health and Longevity right now you can get a 30% discount off your order by going to the link in the show notes below or heading to TRC create. cmod wisdom using the code modern wisdom a checkout that's TRC create. cmod wisdom and modern wisdom a checkout we've spoken almost exclusively so far about ways to manipulate what goes into the body but energy balance is what goes in versus what you expend what do we need to know when it comes to how our body actually uses calories g-lux theory is that a thing is it a hypothesis uhhuh what's g-lux uh I think that the way that was put across was the difference between taking in 3,500 and expanding 2,500 and taking in 2,500 and expanding 1,500 results in a very different type of physiology uh yeah definitely hypothesis maybe even notion I was in a cordial discussion with my friend Dr Eric's Dr Eric Helms and I I brought up the flux thing and he was like Mike shut up that was a teeni article and nothing more and I was like [ __ ] he just clowned me Christian Tibido what are you doing to me godamn it he usually gives great advice we all [ __ ] up every now and then the upright R you need the upright Rose the accent alone I'll believe anything he says mhm so there is something to that but let me give you kind of the grand narrative here there's something called the poner Paradox named after Herman poner its Discoverer and this is a gentleman that's actually I think trained as a maybe like an ethnographer or an anthropologist or something like that and he went around the world various colleagues and studied the physical activity levels of various Peoples Peoples of India of Africa of China of of indigenous tribes of modern peoples and he found that the levels of physical activity are almost the same for everyone this is crazy ready we do not have an inactivity epidemic in the modern world sedentariness is not the big problem no and if you actually live with indigenous tribes unless they have to they [ __ ] sit around as long as they can and do diddly dick cuz you got to conserve calories you go out to get calories when you're hungry when there's an opportunity otherwise why the [ __ ] are you going out and walking around there absolutely variation there between individuals in any one culture there are huge variations in physical activity but on average physical activity is neither the cause of the Obesity epidemic nor the likely solution to the Obesity epidemic however if you want your best tools brought to the game of your personal loss what I would say is this we can have three options for you in physical activity terms option one and this is a little bit to the G flux situation you eat very little but you're very physically inactive you're going to generate the same caloric net deficit as all the other two groups of people I'll talk about two ways of doing things it'll work for some people it works great I code all day I don't want have to [ __ ] exercise for 5 hours get out of my face I don't not really a hungry person I can just drink a soilent shake when I'm cating and I'm golden no problem the second group are people that have a moderate to high level of physical activity something typified by oh 10,000 is steps per day for example group one would be like 2 to 4,000 steps per day aka the average America and that group of people ends up having a situation where they can eat more food and plenty of food and that helps them stay more full but they're so active that they burn lots of fat and lose the same amount of weight and the physical activity is additive to their health outcomes because physical activity is independently important for health regardless of how skinny or fat you are so that's a really good option for most people probably better than option number one then there's a third option what I like to nickname The Grand Illusion and that is you continue to eat like the giant swine that you are Taco Bell employees know you by name they have your order ready for you every 3 hours but you tell yourself I'm just going to out exercise this thing I'm going to go to Kenya I'm going to sign up for their Marathon team I'm going to hang out with those homies and we're going to do the thing the problem with that is this has been researched by ponzer group and Associated colleagues this has been researched in athletics for a long time when you ask consistently and I mean weeks on end for your body to have a very high throughput of activity calories something like north of 15 to 20,000 steps per day every day on average your body doesn't like to do that it makes you very tired it's making you tired so that you sit the hell down and stop bothering it as much and it works if you gut through it you've just chosen a way that is a way to lose fat that works exactly as well as option number two which is just uh uh moderately high at physical activity nothing crazy consistent and a decent amount of food but it's just way harder and you suck up way more of your time exercising where you could be and eating now eating is fun right and who the hell Cooks anymore right trying to steal man the butler's plural I don't have one Butler I'm not poor my god um if you don't want to change your eating habits and you think you're going to out exercise your diet we run into two problems problem one is what I just said you're going to be so drained on energy your life's going to suck and you'll quit 99% of the time problem number two is it is easy to say as what uh Economist and philosopher Thomas Soul has coined a term notion it's beyond is a below hypothesis in its intellectual seriousness just a a high idea you had at a party not even couch to be tested like a hypothesis would be and the notion is that um I'll just like exercise so much I'll eat whatever I want and I'll still lose weight the thing is though if you do the math on that and it's frightening math you can take a mile run throw back like one Twinkie and goodbye calorie balance mhm half a dut nukes like half a mile run or some crazy [ __ ] like that and so it's perfectly fine to say out loud well I'm just going to eat whatever but you can eat with a healthy appetite and if really you mean whatever and you like fast food and junk food and chips and crisps and all that you can put down four or 5K calories a day no problem you ever see the average fast food meal like if you just go and have the number two super size it's like 2100 calories you have that three times a day you've seen super siize me or whatever it's like holy [ __ ] how do you out exercise that well no it's not just marathon runner Pace it's like two marathons a day you're not going to do that so because of that situation option two is the preferred option for some folks option one works eating very little exercising very little totally cool exercise is good for you should probably get more of it but it works option two moderate high levels of physical AC ity weight train a few times a week get an average of 10,000 is daily steps or so and eat a little bit less than you normally would you're golden option three where you eat a ton of food you don't change your ways but you try to exercise a ton all the time it just doesn't work in the real world for almost anyone we'll get back to talking to Mike in one minute but first I need to tell you about ag1 90% of Americans are not getting the nutrients that they need every day to be healthy ag1 provides daily nutrients and good health support in one comprehensive convenient and tasty daily drink you do not need a handful of pills or potions to support your body and give it nutritional Insurance the average supplement is tested for 10 contaminants ag1 is tested for 950 plus it's NSF certified for sport no band substances meaning that even Olympic athletes can use it here's the best thing if you are uncertain about trying ag1 they have a 90-day moneyback guarantee so you can buy it and try it every single day for three months and if you do not like it if you do not feel better at the end of those three months they will give you the entirety of your money back so you can try it right now risk-free try ag1 and get a free one-year supply of vitamin D3 and K2 plus five free ag1 travel packs with your first purchase by going to the link in the show notes below or heading to drink a1.com wisdom that's drink a1.com wisdom there is asymmetric Warfare between what you can put into your mouth and what you can burn in your body and that's what the example about running half a a mile to burn off half of a donut running half a mile is not easy it sucks and unless it's to the dut shop no way that it also sucks yeah yeah I guess you could run there half a mile run back half a mile burn it off terrible no no one's going to do that yeah running back would hurt but yeah I I you know as someone who's tried to find a way to defeat thermodynamics to get lean uh just thinking like that oh God I hate being hungry I hate this restrictive diet I can't have any Source on anything oh you know this really really sucks I'll just exercise more and the net outcome has usually been I can't I can't keep it up I'm fatigued already I'm still not actually eating what I want in any case if you were to create some sort of pie chart of what contributes to Fat Loss uh what would be the components and what would come from uh nutrition calorie intake exercise whatever else m if it's just your diet versus your physical activity I'd say it's 7030 or 80/20 diet versus physical activity measured as real world explaining the variance of why people are lean you take a thousand people some are really lean some are really fat and you try to see what is it that the lean people are doing more than the fat people other than obviating genetics aside it's going to be like yes lean people are like a bit more physically active a bit uh and other than the morbidly obese most people are PL plenty Physically Active here's another thing if you weigh 240 lbs and you take 6,000 steps a day just cuz you're parking lots always fo it when you come to work um you know how much you burn walking when you weigh 240 it's probably probably the same as 10,000 from someone who weighs 180 oh yeah oh yeah 100% maybe maybe even more than that and so uh you look at who's really getting leanest and it's mostly those people eat differently so diet is just it's a bigger ever it's more direct 100% it's like it's like if you were you know trying to support a country's military to beat another country and you're like you get to pick one weapon system and we'll give you the topof the line we'll give you Logistics we'll give you support we'll give you maintenance do you want the newest rifle or do you want the newest air superiority fighter you're like I'll take the jet please the rifle matters but mood Point okay getting onto energy expenditure cardio what do people need to know about cardio for fat loss it sucks next question so cardio is best seen in most cases outside of a sport context because then it's cardio for sports totally different you do what you have to do cardio is best seen as I need to burn a certain number of calories to get me to that moderate high level and I have a couple of considerations one is preference one is convenience one is time cost and a few others and so if you think there's something magical to the step m or to driving to the gym and getting on the cycle or gometer or incline walking or something you're going to be in for rude wakening because none of that [ __ ] matters just your step count can get you as lean as your dietary adherence and genetics are capable of getting you cardio is a way to burn calories any kind of physical activity is roughly equivalent for it you just measure the amount of time that you're doing it to me the two big factors that stand out maybe three sustainability enjoyment and time cost competing with other activities through the day on these three step tracker and step counting is like a huge deal I don't want to oversell it but it kind of wins on all counts why if you have to get 11,000 calories every day is part of your plan that's what my current amount 11,000 calories good God 11,000 that's right where's the KFC 11 11,000 steps a day what ends up happening is can I get on the treadmill and do 11,000 steps sure but also I can talk to Mr Nick Shaw CEO of RP and do a business meeting while I'm handsfree on my phone and walk around my backyard I can take a walk with my wife I can walk the dog I can go to the grocery store I can pace around I can do every activity of daily living that actually accomplishes something else and it's always adding to my step count right so the advantage of steps walking is that it is not constraining as many other things that you can do as sitting on a a assault bike and doing nothing but that correct yeah and it can actually Empower those things take two scenarios one is a person is doing only pre-planned cardio they on the elliptical for 30 minutes a day to burn whatever number of calories and they don't track anything else they do the elliptical their husband comes home late from work and he goes hey um I got to run to the store do you want to come wife's tired you go honey it's okay husband's alone at the store he sees a woman that's marginally more attractive you know the rest that's it divorce postup the whole the elliptical caused my breakup that's it the alternative view is if you're doing step tracking you can go to the store and not have to worry about how tired you're going to be from cardio because once people checkbox their cardio the human body when it's under caloric constraint for long is really really finicky and cheap and it wants to make sure you don't spend anything else so once you've done your cardio for the day you just sit on the couch and you do this not ideal but if you have a step tracker everything counts so if your kids are like Mommy Mommy play with us you're like well [ __ ] I'll just go over my steps today and tomorrow I can take a bigger break everything you do the is that how you see your steps in the same way as You' see calories across a week yes absolutely some days you step a bit more some days a bit less some days you eat a bit more some days a bit less you're aggregating that across totally that's the thing that matters in the end now you don't want to get too crazy where you don't move at all and then you have a day of 40,000 steps it's unsustainable it's the same as the alternate day fasting thing in some ways yeah which some people love apparently but if you catch me at 800m of the damn fasting don't catch me cuz what about the different impact that intensity of cardio has on the body I've heard about the the afterburn effect yeah what surely you're not going to get that if you're just Lolly gagging in zone two as you saunter down the road for 11,000 steps plotting you walk to a chair from your living room couch you sit down you're like afterburn so great question the afterburn effect or Epoch as it's known excess post exercise oxygen consumption is uh colloquial one of the most overrated things in exercise science it's just not that big of a deal it adds up a little over time but the way you get crazy Epoch as you do like repeat Hill Sprints or insanely highly damaging whole body lifting workouts then you see a you know couple dozen maybe 100 or two extra calories burned over 24 hour period but over 100 extra calories burned is already a real big deal very unlikely and so the intensity of the exercise as far as aggregate ability to burn fat and and lose weight basically doesn't matter what's much more of a concern is sustainability if you think you have to run jog for cardio because it's intense and it's going to burn that fat in a super special way and your knees start to hurt you stop jogging there goes your diet plan but you probably aren't going to injure yourself walking or swimming or doing an elliptical and if you like to do those things even though they don't occur at 5,000 m an hour not dunk Get basketball for reps or some kind of crazy high intensity [ __ ] it's going to burn the same number of calories because the afterburn effect are so small and if you're lifting weights you get that anyway it's not a thing so you you made kind of a great Point earlier where uh the sort of diet versus um Activity one of those is really much more responsible how many calories your physical activity Burns is so much grander scheme of a thing than how much afterburn it causes that I just wouldn't really worry about the afterburn much would worry about like is this kind of physical activity schedule something I can do today tomorrow next week next month if that's the case that's your [ __ ] and to that end I would encourage some people who get bored of just walking to do a couple different things you can do Brazilian jiu-jitsu you can do Tha boxing you can do regular boxing you can do Zumba class at your gym you can do swimming you can do cycling you can do running you can do the elliptical you can walk some days as long as you're getting the calories going some way it can be as monotonous as you like some people they do a podcast they walk around the block 18 times times they love it they want nothing else that's me other people they need some different stuff different is great what you don't want to do is do the same thing over and over that you hate especially if it's high impact and high intensity like every time your feet hit the concrete your knees are like I hate you what the are you doing to me and you're like wellow my knees are gone but I'm leaner not sustainable not good but if running twice a week is fine as long as you swim and bike and maybe walk the other days and your total aggregate calories are the same then you're really in a winning formula it's going to be slightly difficult for some people to work out okay I did 10,000 steps Dr Mike said do 10,000 steps going do 10,000 steps but I just did pickle ball for an hour what's that am i counting my steps in pickle ball I ran presumably running 10,000 steps burns more calories than walking 10,000 steps do I count my steps there how do you think about factoring in cardio output to compare it or comparatively to your 11,000 steps yeah there's two ways to do it I think are good I'm sure there are others one is you go into the one of five trillion free online counters that adjust for all these things and you can just get the calories and adjust for almost everything there are hilarious pictures of back in the 70s and 80s they did a lot of measurement of calorie expenditure and real world activities so you got this guy with a full-on gas mask with tubes into an oxygen pack and carbon Collection Pack and he's golfing you're like how many calories do you burn golfing holy [ __ ] you golfing in space yeah so they've done all that work so you can get all those formulas no you don't need the formulas you just type it in an online calculator just I've golfed for 4 hours how many calories did I but they'll tell you that's body weight blah blah blah you're good to go um that gets annoying a little bit so a better alternative probably is to give yourself um average daily step goal and if you know you're a person that also likes to do pickle ball I don't know what the that is shut up what is it I actually don't know what it is it's like tennis for old people or paddle for poor people right my um Wibble Wimbledon ranked tennis instructor tells me I don't need to worry about things like that M he only works for me he stopped playing he also no the massage guy does that Chris we run a Professional Organization here I was going to say a bunch of jokes that were all going to get us cancelled in any case let's say you're pretty Physically Active you do some pickup this you do some pickup that you walk more you do this and that maybe set your goal at 8,000 steps every day on average you get 8,000 steps I give an example with my wife my wife trains multiple times a week in Brazilian jiu-jitsu hardcore she's an addict now it's scary because she's going to kill me sooner or later if I ever turn up dead she's suspect number one I want this official and public and some days she'll just do her 10,000 steps other days she'll do 8,000 steps which is like maybe a minimum for her and then she'll do Jiu-Jitsu for an hour live rolling with psychotic insane people that burns way more calories than the just the steps alone but because she always hits 10,000 a week on average any extra Jiu-Jitsu is extra and she loses weight a little faster if she's tired she'll ease up on the Jiu-Jitsu and do more technique stuff and not as much live rolling so if you're a person knows you're pretty Physically Active outside of walking I'd still do walking and do a Tracker and just Peg it at 8K or 7K that's my average and I know I work on top of that but if you are a person who does nothing else yeah Peg your steps at 10 or 11k a day and like there's no pickle ball anywhere because that's not a real sport I swear to God you made that up I'm going to guess as well that having a more consistent number of steps that you take every single day means that you don't need to reset that habit how many did I do I I did that thing did you know carry the three uh sort of cross this over uh I certainly found that with um any diets that were inconsistent any training plans that were inconsistent even any productivity days like sometimes on a Monday coming back after a weekend feels really great because I've taken a little bit of time then sometimes I'm like H got to restart the Beast a little bit after I had a couple of days where I was chilling out so I think maintaining consistency in the things that don't fatigue you or ideally rejuvenate you at least a little bit uh that seems to make sense to me it makes 100% sense consistency is an enormous superpower in a fat loss diet because consistency means honoring the plan you chose and when you lose weight for long enough and get lean enough every fiber of your being starts to tell you do anything but this train less eat more reconsider maybe you can stop your diet today you can pick it up next week no big deal if the consistency is there and you do more or less similar things every day every week just do the thing and the results will happen what about the role of resistance training during a fat loss protocol super resistance training doesn't really help you lose weight uh it does in the sense that it burns calories but it doesn't burn a crazy amount of calories it's a good amount but nothing too insane resistance training builds and preserves your muscle tissue so if I have someone lose 15 pound over the course of 12 weeks reasonable for a larger sized person they don't resistance train at all many of the OIC studies showed something like this they'll lose like H you know half of that will be muscle maybe 5 pounds will be muscle 10 pounds will be fat if you're lucky you're healthier you look better your blood work is better you feel better is that amazing if you resistance train and you've been resistance training consistently already almost all of that weight loss will be fat maybe like 13 lbs of it and only two pounds of lost muscle and because you keep resistance training after you regain that 2 pounds back like 3 weeks later and then so measured at 3 weeks after you finished that 12we diet you lost well 13ish pounds of fat and no muscle visually healthwise feeling wise night and day here's a real kicker if it's your first time losing fat and you don't train with weights starting to train with weights while you start to kind of clean up your D and lose a little fat you can gain pounds of muscle while losing pounds of fat I thought it was impossible to lose fat and gain muscle at the same time yeah a lot of people uh misinterpret more difficult than average to mean impossible it's like saying flight is impossible and then a helicopter goes by like [ __ ] up so a really good example of this recently in the media was uh UFC president Dana White Dana White had an unreal transformation his health markers just through the roof and I think he lost something like a total of maybe 35 pounds on the scale but because he started taking weight training very seriously during that time he must have gained anywhere from five to 15 lbs of muscle I mean 15's a bit extreme but I'm willing to go 5 to 10 for sure just guessing and that means he actually lost maybe 45 pounds of fat while gaining muscle so he didn't go from with all total respect looking like geez is Dana gonna be okay not really gez Dana's really enjoying his wealth kind of look yeah who's that opulent weight my man that Caesar type of [ __ ] other people feed me the biggest concern is gout exactly oh again so is this something wine can cure Jesus he went he could have gone from that with no resistance training to like oh Dana White lost weight and that's nice to hear but he went from that to like yo what the [ __ ] Dana is Superman the hell is he getting in the Octagon you feel me that's a big deal it's a big deal at Deep Health markers it's a big deal at how you feel some people feel weaker after a diet cuz they are they lost a bunch of muscle you gain muscle or maintain it through a diet you feel stronger after a diet and the look and since I'm on the modern wisdom podcast I can say this and it's fit for purpose how attractive you are to yourself [ __ ] everybody else matters and if you lose exclusively or mostly fat [ __ ] even gain a muscle during that time you transform your attractiveness in most cases up a bunch of notches it's a positive feedback cycle for yourself as well as opposed to going from God I was overweight to H well I'm not overweight anymore but I'm not perhaps it looks sick yeah yeah emaciated and and look most people prefer bodies that are smaller and Slimmer that's just a a statistical fact but even more people prefer fit bodies for themselves and definitely for other people so if you resistance train when you're losing weight and yes this is a message to almost all modern women that are in their 40s and 50s get in the weight room lift weights hard get a good personal trainer download the RP hypertrophy app link in BIO what was I did I just say something and while you clean up your diet while you lose fat what you can do is see a completely transformative effect and know you will not turn into Arnold Schwarzenegger by accident overnight I mean I used to be biologically female and 120 lbs body weight yesterday and it took one day for me to do this dude that's the my favorite scop is the one that women give to themselves which is if I lift weights I will become too jacked meanwhile those of us that have desperately been lifting weights for approaching two decades now in the hopes that one day I might look remotely like I do someone will be able to tell I work out at the store I'm like the chance that you're going to wake up one day and become Anie given how hard me and all of my friends have worked at doing that and he still not achieved it is zero it's you don't need to worry it's real close to zero uh it's one of these things where they're doing it at like two orders of magnitude less serum testosterone as well all women or hypogonadal if you're a female and you show up the doc and you're like hey my testicles don't produce testosterone he's going to do blood work he's like oh my God you're right you have almost no testosterone you're not the candidate for rabid muscle growth what's going to happen is you're going to diet down and you're going to look less like you're sick at the end and more like you look healthy and vital and like a little young B bopper like you know when younger women almost don't walk they kind of just bounce around that like [ __ ] they have you can have that it's called muscle mass it changes the shape of your body it does this to your ass it makes your legs look awesome it does everything wonderful and it does not turn you into Arnold schwarzer overnight it's a huge deal are there any specifics when it comes to training during a fat loss phase resistance wise we did a great breakdown that everyone can go and watch on how to train for muscle growth are there any adjustments when you're in a deficit for most most people know if you are at the very end of a insane fat loss phase if you're a competition bodybuilder you might want to try to reduce the amount of load you're lifting by a little and increase the repetitions just because it's the same hypertrophic drive on average but uh you're marginally reducing the risk of injury by a tiny little bit it's also through some bio biochemical mechanisms easier to maintain your muscular endurance and improve it as you're dieting down than it is to maintain or increase your strength and so that is a very exotic concern for almost everyone is just kind of the same resistance training as we talked about in our earlier video all the time should people be trying to increase the weight and the Reps that they're doing as they go through fat law should they have it in the back of their mind ah I might get a bit tired you know I'm 4 weeks in I'm 8 weeks in I'm 12 weeks in uh who dealing with the mental pain of maybe not being the progress of strength not going in quite the the direction great question the AR app does that for you like Mike seriously shot the hell up about your stupid apps um you should anticipate that the rate of progression is going to decline maybe you've been really gunning it for a while and adding 5 lounds to the bar and everything every week and when you're not adding weight you might be able to add two reps to the exercise especially at the tail end of a fat loss phase try to aim for adding 2 and 1 12 pounds to the bar every week and maybe adding a rep every week or if you're pretty Advanced and things really slow down every other week go up by 2 and2 pounds or a rep and every other week just maintain and so instead of trying to gain at a fast rate you're trying to either gain at a very slow rate and in the end you win some you lose some and you end up maintaining but you still got to try to push it what you don't want to do is start trying less hard to really take it to the teeth when you're in a fat loss phase because the total cat olic muscle destroying muscle burning stimulus as high as [ __ ] now you got to fight against it by keeping your training volume up of course within the ability to recover which is going to decline you still have to test your limits a little bit because if you train easy and you diet really hard for fat loss you might lose some muscle still if you train as hard as you're capable of you might lose no muscle and maybe gain a little if you train or try to train as hard as you were when you were massing you'll just overreach and have to deal with every third week and that might not be a fun experience ABS how do people get abs it's something you download at the the Google Play Store oh ABS I wouldn't know anything about that no personal experience next question abs are one of those 8020 things but in this case it's bike 955 every single human has abdominal muscles except for people that are involved in tragic accidents or something like that and almost always and almost everywhere the reason you can't see yours is because your layer of fat on top of them is too much and there's this term from bodybuilding that's really great it's abs are made in the kitchen not the weight room and not on the cardio machine and it's [ __ ] true if you just impose a caloric deficit through moderate activity good resistance training you can train your abs or you cannot it doesn't really matter and your body fat winnows down to a small amount you're going to have whatever kind of ABS you have shaped down there many people have six packs some even have eight packs I have like a two and a half pack or some [ __ ] like that no God but it's almost all that calorie deficit just straight up getting lean I would love to dispel a mega myth people who have a high level of body fat who want to find out how to do some exercise or eat some food that's going to give them ABS they ain't nothing for you it doesn't exist it is just the layer of fat that's keeping us from seeing your abs now if you do get lean enough and find that instead of those like you know like hunk romance novel ABS where the woman's like grading her face on the guy's abs and he has like a unicorn or whatever I don't read too many romance novels you've been featured on a few covers haven't you yeah against your will still in a copyright dispute nasty legal battle you may find that instead of having those ravioli ABS you have just just kind of like semblance of ABS but they're real flat the cool thing about that is you have a really small waist which is sweet aesthetically universally considered attractive near universally there's a community of gay folks that are in the hairy bear culture that if you have a gut with abs you're the [ __ ] now we're talking about your Market yes yes bow to your leader folks When I grow my hair out I can't go around the gay club cuz I just get just pulled in y in any case um if it's cool it's a cool look to have just kind of like no crazy crazy ABS but some people are like damn it I wanted abs abs for those folks training ABS works exactly the same way as any other hypertrophy training we covered that in the last video two to four times a week training multiple sets close to failure full range of motion Big Stretch increasing loads and Reps over time the same the planks the Supermans all that [ __ ] the twists it does stop but if you want big ABS you just go about it like you would get big calves big forearms big shoulders big anything consistent resistance training that's the way to get it and then don't just train ABS during your fat loss plan if in a year from now you want thick ABS start training them now the last 12 weeks of that year you're going to D away the fat then your abs will be eating good they'll get real thick and then they're going to reveal themselves as meaty but if you just train ABS during the fat loss phase they'll grow a little bit cuz they're new to the [ __ ] but it's not going to be super impressive does training ABS make them more visible at higher body fat percentages yeah yeah for sure that seems good that seems like a reason to train them if you're interested in being at a high body fat percentage well higher body fat I'm kidding I'm being a dick totally um but it also gives you like more of a pooch kind of look which you may or may not be into um it's a concern for folks that are is no offense meant on kind of the smaller side of things for them maybe that's a cool thing for folks that train with weights at your level below your level quite a bit through your level and above the compound exercises and kind of stuff makes your abs so goddamn big to begin with it's like a a drop in the puddle for extra AB training like right now I have ravioli ABS I have abs right now if I'm relaxed and I have like I just genetically have like a gut my gut has [ __ ] ABS I have a six-pack when I'm relaxed now with the veins in it and so people are like what do you do for abs I'm like I don't train ABS they're like why not no absolutely not when I transition away from bodybuilding in a few years to try and become really really good at Jiu-Jitsu good for my purposes not anyone else's I suck in general I'm going to start training ABS not for the purpose of having ABS but for the purpose of developing a much stronger anterior chain the ability to do this because of Jiu-Jitsu that's a big deal yeah yeah then I'm going to be training ABS but for now abs are just a waste of time for me because they're absolutely big enough for contest bodybuilding which is my current Pursuit and I would just be wasting Literal time and Recovery energy on training ABS I I suppose just to try and sort of speak for the lay person you are you got what four shows this year four or five shows the plan is to do about four shows okay so you have four individual days this year with which you're going to be very very lean and your abs will be displayed unbelievably well given the low level of body fat I'm going to guess that most people like the idea I know that for most of my 20s what I wanted was to have abs I didn't care about being lean I don't hold that much weight in my face I look sort of relatively lean in my arms in any case so it didn't really matter like I wanted ABS so if training ABS allows me to have abs visible ABS at a slightly higher body fat percentage I achieve my leanness goal which was visible abs without having to Di myself down quite so hard brilliant I'm going to say right now first of all that works and I encourage people to do it second of all they should do it conventional resistance training approaches uh exercises that work full range of motion lengthened exercises for example one of the best ab exercises and there's tons of them is the ab wheel the roll out [ __ ] brutal and it really tenses your abs at long lengths which grows them like crazy isometric work for the ABS generally isn't that great so I would say if you want that train ABS train them two to four times a week it essentially train them right don't train them as a special group there's people say about like how do I get my biceps bigger like how do I get my abs bigger like same [ __ ] [ __ ] but lastly what I would say is the effect on how visible your abs are versus your body fat is very small so you're not going to see your abs at 22% body fat don't give a [ __ ] how big they are realistically they just don't get that big one two maybe 3% body fat difference could there be a visual difference there yeah potentially but you need years of training ABS to get to that kind of look understood it's the first time that I've trained as consistently as I have over the last so far this year like five months um and not done any direct ab work and also not to be honest been tracking calories all that much although I've been on like a hardcore [ __ ] fod map SE sibo thing so that's kind of just been built in Auto diet yeah precisely just boring diet uh but for the I always presumed that um lower ab vascularity like waistband vascular was something that came about due to the dieting that I was doing and the ab work that I was doing like I'm adamant that that's the case right now I've got a [ __ ] ton of lower ab vascularity and I'm like I'm not dieting that hard my weight's dropped a little bit but it's not dropped that much where the [ __ ] is this coming from I was like oh I've been training legs like very aggressively with quite amount quite a long uh Ecentric pause on everything for 5 months MH uh and I think that that kind of shows at least as an N of one sure what you were saying you're bearing down to keep the innormal pressure that's a lot of abor right there and it adds up any one squat or set of squats is not that much ABW work it's an isometric it's like a Superman hold it's kind of a [ __ ] waste of time but if you do that bracing for almost every exercise five times that you go to the gym you're training your abs for like five hours every week it adds up are there any supplements that offer an edge for fat loss the modern anorectics like OIC and tepati absolutely uh man you know for some people VAR stimulants caffeine couple of other ones yimi Etc they have a marginal effect on reducing appetite improving mental Clarity and focus if they don't interfere with your sleep you can take them the problem with stimulants is that you uh develop a tolerance to them quite quickly when you're ending the diet which I'd love to talk about as far as how to transition cuz that's super important when you're ending a diet and you have to manage your stimulant use again and you maybe come off of them you get radical rebound hunger and just you know stimulus are just oh because it's suppressing your appetite artificially right and so you don't want five monsters every day anymore you're like pull out the monsters and you're like dude brownies instead it's tough caffeine is like you know you have like a a circuit board with a little nail and you're like giant hammer I like I would hit all the other stuff so as far as real supplements that just straight up work for fat loss they kind of don't exist if you have the yimin and the other things they can kind of add a little bit to the thing yiman it's like a it's a it's like a stimulant derivative sort of thing and it has some cool health effects it burns a little bit of body fat but this is something that just don't write home about it's this teeny little thing a bodybuilder will take it they'll take a fedra they'll take other stuff and it all works it just works a bit it has quite a few side effects and the that doesn't have a ton of side effects generally just doesn't tend to work that much um big farma one this one the ultimate supplement quote unquote to a fat loss diet are the modern what they're called really is anorectics I like to take people away from terming them glp uh agonists or gp1s because it's already not true for tritide it's glp one plus Gip and for ratti is glucagon as well and so anorectic is the general term for drugs that make you less hungry and that's how they were anorectic correct yeah and so modern anorectics cuz there used to be some back in the day that were also stimulant based like uh fenfen fenfen um subut [ __ ] up a lot of people cutrine was quite healthy but the Regulatory Agencies didn't think it was quite as safe as they wanted it probably was but they got wigged out about it it's also it's a stimulant derivative so it's got some side effects dry mouth Etc uh the trade name for the drug was Meridia it was a cool drug not approved for use in the United States I don't believe it's approved for use in Europe of course you Cavalier Europeans like oh we'll take anything but um the modern day Antics currently the GP and Etc uh group of drugs they're just [ __ ] good now do they have side effects yes can they be managed with with how you do your diet M almost almost completely are they not for some people totally do they have really tiny downside risks in some cases uh yeah they do uh every drug has that but are they just as a general rule insanely effective and make dieting 50 trillion times easier yeah so do fat burners not work fat burners work but they burn this little bunch of fat and they just make you super anxious and awake at night right most fat burners are stimulant based non-stimulant fat burners are kind of a joke at the current time and so yeah it's just like how much caffeine can cram in an energy drink is most of the question with fat burners a pill you can take that doesn't wig you out that burns fat in enough of a margin that you can tell on a realistic diet is just not around okay given this relatively easy to follow format that you've explained about how much food you're putting in your face but why you should portion this prioritizing protein looking at how much exercise that you're doing tracking steps trying to keep it consistent why do so many people fail at diets yeah it's a good question geeeez I think as we've seen with the anorectic drug trials um seatide tepati ratti other drugs when you take away or better put reduce substantially hunger Drive almost everyone loses a bunch of weight it's also precise L the reason that we've seen obesity Trend up is because there's tons of super palatable super tasty food uh over historical time if you reverse that like people in the 1950s probably didn't have any more average willpower than people today we like to romanticize and think they did probably didn't and so most people fail diets because Evolution designed most of us to fail diets it's a similar question to if you take a bunch of 22y old dudes and you put them into a controlled facility I don't want to say prison but a scientific research facility and you tell them no wanking that's what you guys call it in the UK MH and you stretch it out for 60 days you're going to ask a real weird question how come everyone started wanking after a while they failed cuz Evolution designed you that at some level of Sex Drive is just going to turn you [ __ ] wild and you're going to do the thing same idea for diets I don't think there's a necessary extra level of causal inference we have to make I think most of the reason people screw up on diets is because food tastes really goddamn good and they get [ __ ] hungry and they're like [ __ ] this now you can architect your preparation for a diet to try to minimize that being around people in your family and friends group that are at least neutral and hopefully supportive of your diet versus actively trying to be like come on have a french fry that's terrible getting of the junk food in your home and eat out less or have places you eat out where you know exactly what to order and it works part of your diet a big one is not having Napoleonic goals if I say to myself in one month I'm going to lose 30 lbs of fat I'm almost certainly going to fail and it wasn't any crazy explanation under the fact that like I should have made it 15 PBS and made the goal 3 months the magnitude of depravity and hunger per any day is now like six times less and then I every day is sustainable I'm not trying to crash and burn so a ton of people Crash and Burn another reason and it all threads into eventually they just eat junk food and stop so it's all the core reason to still the tasty food another reason is a lot of people simply a lot of people actually do well with diets the vast majority of people will lose weight on diets the vast majority of those people will regain it back why because most people don't have a habitual reference intake pattern a diet they do that allows them to stay healthy and lean and isn't radically different from what they do normally for example a lot of the folks that have used RP RP diet coach app it is you eat three to six meals a day and it portions it out into proteins and healthy carbs and healthy fats people will eat it and be like this is the diet I'm losing to lose fat like I'm just going to do it I don't give a [ __ ] how hard it is but after they're done with it and this happens even more in our a private coaching they're like wait if I just add a bit of junk food to this every now and again this is a maintenance plan I know how to eat now I know how to put together meals of protein and carbs and and healthy fats I know what I'm doing at the grocery store I can even eat out and I know how to make core good meals but a lot of people who fail diets their idea of a diet is cabbage soup and protein shakes and then when the diet ends they go back to what what are their habits the same [ __ ] they used to do what gets you the same results you used to have same [ __ ] you used to do they go back into the world they start doing Taco Bell again they blow up do the diet diet works stop the diet diet reverts if you can from the diet take some healthy habits that aren't just psychotic things you only do on a diet knowing how to build a a meal of a core of Protein healthy protein veggies knowing how to time it getting into the habit of eating every four or six hours knowing how to shop at the store knowing what to order at a restaurant practicing saying you know what I don't want 18 trillion pounds of french fries if you do that on a diet all you need to do is layer in a bit of [ __ ] on junk food every now and again and now that's your maintenance you constrict it a little bit if you're gaining weight again you loosen it up if you lose weight again and then you can for years indefinitely maintain that new healthy lean U but many people who do diets they never build the habits to begin with which is one of the reasons why fad dieting is so terrible this new weird stuff you're never going to sustain listen here's the thing keto carnivore great ways to diet and for many people like Joe Rogan a lifestyle awesome but for many people they're like I'm doing keto to lose weight okay so you just never going to eat a lot of breads any because if you told Joe Rogan for example like hey man so you're really good with just like having an occasional bread and pasta every few months when you're on business trips with people and otherwise you just like stick to your elk or whatever he's like yep I love it Frank down the street he's going to be like well who know I do the keto diet then I lose weight when do you know after that Frank El all the time he's like [ __ ] that I'm going to Olive Garden like guess who is going to come back then old fat Frank again it's the lack of those core abilities to have that habit of good eating and the fat diets do not help that at all if appetite and hunger are primarily to blame is there anything that you can do to mitigate or help reduce hunger yes anorectic drugs apart from those there's a bunch of stuff eating a diet higher and protein tends to work well not not going a very long time without food until you're psychotically hungry you show up to Whole Foods to buy your groceries for that day or a few days and you're like you ate two hours ago you'll buy all the stuff you need to you go to Whole Foods after 6 hours not eating you're going right to the vegan Jun food section and putting whatever the [ __ ] in your carart so a meal schedule is a really good thing having a diet high in fibrous vegetables and really filling Foods tons of veggies tons of fruits reducing the overall palet ability I don't mean eating total [ __ ] like space GRL then you go to space jail they give you the GRL and the slug always wants more but you're like [ __ ] take mine this is awful hopefully he's not your roommate you know but you're jail s right and so sometimes just not trying to make your food taste the best it's ever going to taste cuz some people do this and this is really common they're okay I'm on a diet I know my macros I know my calories I'm going to do it I'm going to take these minimal macros I have in this meal I'm going to try to make it taste as good as possible I can't use Mayo but I'm going to sprinkle all this [ __ ] [ __ ] on it that meal just leaves you really hungry afterwards you look forward to eating it so much it screws up your day entirely so kind of counterintuitive very counter Chris it's not kind of contu it's completely completely contu your intuition is literally designed for an ancestral evolutionary environment where like tasty [ __ ] is a good thing to eat because you're going to die nothing in this world that the ancestral peoples from whom we evolved had ever [ __ ] with a double cheeseburger from McDonald's Paradise it doesn't taste like anything they've ever seen because it's engineered to be the best tasting thing anyone's ever tried it's an Unstoppable thing real you ever see those like survival Wilderness shows where they kill an animal and they like throw it on the grill like yep tastes pretty good no it doesn't you don't have salt on it are you out of your mind you can only be grilled meat for so long until like H is there anything else so Ultra super tasty food back away from it a little bit another one is make sure you're nice and hydrated have a little bit of fluid before you start a meal and it fills up your stomach a bit it's a huge hack it can help some people a little bit another one is if you tell yourself look I'm at a party and I'm going to be eating normal people food try to fill up on proteins and veggies first and then maybe have a cookie or two but if you go [ __ ] right for the cookies man you know I mean yeah sure well if depends on what game you're playing if your if your gold coins are calories [ __ ] you just broke all the level records right so uh stuff like that these kinds of uh pieces of advice they're not revolutionary but when you're hungry and you're dieting all of them can help to a considerable degree I like the sort of strategic tactical stuff because those are the things I think that people keep in the back of their mind and also their small behaviors that you anchor your sense of your new sense of identity to don't forget got to have the I I must drink my 300 milliliters of water before I sit down to have this meal you why am I doing this it's the same reason I have a a book of uh poems Tim Burton's The Melancholy death of oyster boy and it sits on the the desk next to where I record my podcast okay and just by having that there it was given to me by my speech coach and I read a couple of poems before I start the episode because it's whimsical and it's good for vocal diction and precision and stuff like that but the main reason is that that is a physical representation of I care about Precision in speech and by having it there every time that I go into the room I go it must remember to be precise when I speak yes when you're at a business dinner and everyone's ordering lobster bisque dipped in french fries or some you're like hey like what does your filet look like can I get some grilled veggies to the table because you give a and you have that plan and eventually you combine giving a with having a plan for at least a few weeks you have habits you do that another few weeks you have the beginning of not identity with a capital eye but a lowercase eye I'm a person who gives a [ __ ] about my health I care about what goes into my body and here's the thing one of the the funny pieces of feedback I get every now and again from like business people and stuff is like well you know I do a lot of client dinners and I'm like yes like well you know like I'm drinking alcohol I'm eating all this stuff I'm like if you tell the CEO of Nvidia who's you're sitting across Road at business dinner he's like are you going to have any of the crazy fries or whatever you're like actually I'm trying to clean up my weight and stuff like that I'm just going to order a steak and have some veggies there's no way Jensen W is going to be like pathetic guys clean this up we're not doing a deal with this guy unreal keep take your data center and shove it and he walks off he's going to be like like amazing good for you you don't mind sort of mind that I want to be in business with like at the very least it's neutral if it's a negative you know I'm be in business with that person that's not the sort of person it's usually like like a cool positive now usually I like to say like but please order anything you want temptation's not a factor by all because most people be like oh God I was going to get the the pizza but I don't want to make you and they'll do that because they're super nice diet is not my diet somehow exactly they start feeling guilty you don't want that kind of energy so be like hey look you guys order whatever you want I'm just going to do me I promise I'm having fun and you say it in a way that hopefully Canin looks like you're having fun that that's great is there anything else that we haven't spoken about from a a strategic hack tactical style perspective where you think yeah if I actually rely on that quite a lot I like that idea of if you're having dinner with somebody else and say I'm uh on a diet at the moment working quite hard at this I'm going to get myself some some meat and veggies but you're free to get whatever you'd like I'm Temptation yeah may show in my face but don't worry you're not gonna you're not going to break me type thing like that's a Charming way to go about delivering and diet yes uh the Water beforehand I think is great uh actually dialing back the tastiness of your meals and and continuing to push that is there anything else from the toolkit that we haven't touched there's tons of other stuff but one thing that I would bring attention to that's really helpful and this happens with time is have an arsenal of ideas about what to eat you don't want to go to the grocery store balls deep into a diet or a business dinner balls deep into a diet and look at either the groceries in front of you the aisles and is or the menu as like a child looks at something for the first time cuz you're just going to end up ordering chicken nuggets or just buying pounds of cheese sauce and drinking in the back and crying my last Tuesday my coach Jared knows about this it was a rough conversation um you want to have go-tos when I go to the store I know where the veggies are I know where the lean meats are I know where the grains are I know what I'm buying my wife and I when we go to the store we go with the shopping list mostly because we're the kind of anal people that don't do anything without a list but also on a hardcore diet we know what we're getting I guess online shopping for this would be the ultimate Hank Amazon just sends you all the you need and N that you don't the grocery store stuff because man this looks so good our Kroger in our city in which we live has precisely three full separate American Mega siiz aisles just of chips meno henselman was visiting me cuz we're IRL friends and I was like you got to see this he's like man he sees it he's like holy [ __ ] so like if I go there without a plan and I'm starving it's over you go to a a restaurant it's over one of our um RP coaches Dr Jen case she has a whole list of how to read restaurant foods and if it's like breaded glazed blah blah she's like stay away from this stay you know broiled baked Etc if you go to a restaurant you can even go so far as to look at their menu beforehand and be like what would what would I choose if you go to Japanese food Sashimi is good Teriyaki is good maybe the ponzu Mayo super roll isn't the best if you show up in a normal state of you're just living your best life to a restaurant it's a beautiful life thing to just look at a menu and be like what do we have you're on a miss when you're on a diet don't forget that you show up you're looking for specific things and that's a big tip because if you show up and go oh I wonder what I should eat F man you might order some good stuff you might not yeah I uh I've been surprised by how many restaurants will let you kind of just go off pieced from it's well I don't actually see this on here but is it possible to get that without the other thing on that and can we sub such and such for such and such there are two things to say about that one is often times the better the restaurant the more likely they are to accommodate and some people like well I'm going to Michelin star Place those people will do whatever the [ __ ] you tell them they'll be like oh yeah that guy like owns Nvidia don't don't modify the caviar like you give him whatever the hell he wants the other thing is real chefs look at contest bodybuilding food or Diet food and they laugh at how easy it is to make this is not you just made his job half as God he's not like he's not interested in making that super Alfredo carbonara for the 50th time that day sure he likes it you're like hey like no sauce just noodles some grilled chicken he's like did I get this right you're like uhuh he's like done no problem so often times you're not inconveniencing people another thing is choosing restaurants to go to that are conducive to selection Subway burrito places like Chipotle you can make a bowl or a sandwich with mostly just meats and veggies and a little bit of rice and beans and you're [ __ ] gold they ask you do you want the cheese sauce you don't have to say yes versus if you go to like McDonald's yeah there's a grilled chicken sandwich but like there's just not a lot of mix and match and make your own good stuff so even the places you go out to eat another one is like a lot of people in California have those like what's it called like fast casual Asian dining like bro the broiler uh Flame Broiler Panda Express a lot of those have like just grilled meats and rice and veggies yeah they got other tastier [ __ ] but if you know they have that you know what you want you got a plan you show up you get it done you eat it in the corner you cry yourself uh back to your car and then you're lean what about people who have a sweet tooth they're deep into a diet and they they used to finishing off a meal with something that's a a little bit of a treat uh what would you say to those people what are some of the hacks that people who have a sweet tooth can use to keep satiated during a fat loss diet yes one of your recent guests men henselman just shared an excellent study artificial sweetened beverages beat water in a weight loss trial so that means if you have a Diet Sprite or five Sweet Tooth problem solved all of your food comes from irregular food you have a couple Sprites with the meal or after you're golden mission accomplished so artificial sweeteners or as they're technically called non-nutritive sweeteners cuz some of them are natural like stavia Stevia Stevia just like a guy named Steve at the office kind of we want to know but not no no you know um and there's Mong fruit and other stuff that's totally fine very low calorie or no calorie so non-nutritive sweeteners those are totally great they're safe they're effective they're awesome no un agregate they don't [ __ ] up your gut microbiome the people who don't like artificial sweeteners at this point is just the argument from nature fallacy or aka the naturalistic fallacy just RIT large like you are an example there's a picture of your face in the dictionary by that [ __ ] at this point it's just a done deal so it's totally fine have those in very high amounts the testing limits are just absurd like you can feed rats half their body weight and aspartame they're like I still got it baby so they talk though that's kind of weird what is there anything else yes yes uh there are many ways to make tasty things that are sweet that aren't insanely high in calories you can plan on your diet one of them is fresh fruit I mean fresh fruit peaches apples pears berries you can have a bunch of them and realize like oh my God I actually need double this to get my carbs for the day or just just a handful of berries after meal if you put it on the food scale it takes care of the Sweet Tooth and it's awesome now look I'm all about like giving people real talk science [ __ ] try to motivate a little bit but I'm not ever going to [ __ ] anyone or at least try are the [ __ ] handful of berries going to taste like fudge brownie [ __ ] no they're not man nothing beats real ice cream I will say though two companies come to mind inlightened ice cream and Halo top enlightened was actually started by a friend of Mr Nik sha and eyes he's great uh uh Halo top I know no human at that place but I eat Halo top ice cream all the damn time because it's like a third of the typical calories of a caben and Jerry's pint and when you're deep into a fat loss Diamond that [ __ ] tastes good and it used to taste not so great they're getting real good have you tried legendary foods have you tried that um they do sort of Po protein pastries cinnamon rolls their pastries are great and it's one of those like here's my big thing if If You're Expecting diet foods to taste like real foods stop they're not going to but if you expect them to taste like some kind of chemical artificial the aliens in the simulation are like this is real food and you're like [ __ ] I can taste the difference if you expect it to taste like that it's actually quite good nowadays and here's another thing if it tastes too icky you don't really have a sweet tooth mother just skip it and eat your normal food if you're hungry enough that'll taste amazing give that a try yeah I think anything that's got 20 g of protein in and resembles a cinnamon r and tastes pretty nice and you can put it in the microwave for 15 seconds it's a [ __ ] game changer I've been really really impressed with what they've done they absolute Wizardry of some kind that they've done to make 20 grams of protein and four net grams of carbs go yourself I don't I don't know what's in it and I don't want to know I know it's going in my mouth Yes like everything most things male things huh I have a wife diet Transitions and diet breaks can we cover that yes or am I skipping ahead something that's good dieting is dope constricting your caloric intake to generate a deficit is the critical way in which you transform your body but as I said earlier the fast fraction of people that do diets regain the weight because there's no diet afterwards after you're done dieting you have to prepare for the fact that as soon as the diet is over the next day your body is still screaming at you that you're starving to death it's not like finishing a marathon and you get your gold medal and you're like we're done and the next day you just go to work your body has a memory and it hates you that you with anything child that's right he'll remember even when he's older y so what you have to do is understand that the diet doesn't end when the DI diet ends the diet ends when you have finished the weight loss phase and slowly reintegrated back into maintenance a few weeks later maybe a few months later if the diet was Hardcore enough you'll feel normal again so what does that mean practically after your diet is over you already have a rough idea of what your maintenance intake is go back up that next week to your maint inake but do it exclusively in the same kinds of foods that you had on the diet you were eating brown rice and broccoli and chicken that's an example meal you were eating the day after the diet is not brownies with honey glaze on top it's more chicken and and and rice and broccoli or whatever you're going to gain a little bit of body water don't freak out it'll come back down in a few days stay on that same diet can you have a cheat meal or two sure some people think it's great some people it just their eyes get really big and they just want to keep cheating so I would say save your cheat meal your pizza with friends for two to three weeks after so what you have is you finish the diet and then for two to three weeks you eat at your new maintenance which is way more food than you're eating at the diet but it's still clean food quote unquote it's that healthy food it's that low palatability food after a few weeks you are going to physically have a hard time eating that food you're going to look at your meal you're [ __ ] this can someone eat this for me now you're not freaking out anymore your diet fatigue is way lower and now hey [ __ ] you can go with your friends to have pizza you'll have four slices it'll be baller you don't want anymore you leave the next day healthy food again blah blah blah and you're back to having a few junky items a week uh everything in Balance you're Golden Keep weight training keep your activity nice and high keep most of your food nice and healthy and if you get a little too heavy dial back the junk if you get a little too light dial up the junk or eat more of that healthy food don't just fall off the face of the Earth at the end of the diet and just go back to whatever that's a big problem and if you want a diet again to lose more fat let's say you weigh 200 lounds you get down to 185 but your real goal weight is like you want to weigh 165 that's where you're going to look your best for any given length of time you dieet say it's 12 weeks at RP based on our examination of the evidence and are working with hundreds and thousands of clients at this point we've determined that something like 2/3 to 1 times the length of the previous diet is how long your maintenance phase or slow bulk should be after if you want to get a little thicker if not just maintenance Bas so what does that mean you dieted for 12 weeks your next eight weeks should be a diligent attempt at maintenance being aware of the fact that you could regain eating tons of that healthy not so great palatability food and slowly threading in a bit more High palatability food this is where desserts that are way outside what you would eat on a diet but still way below what you would normally eat come in really handy for example Halo top Halo top is great legendary fruits is great another one is a frozen yogurt you go to do ice cream ice cream bro that fat level is just going to blow you out but frozen yogurt it's actually not a ton if it's plenty of calories but not a ton it fills you up a lot fro yo is super dope in that after two or three weeks of healthy food get some fro yo that's a trait amazing um tons of veggies sorry tons of veggies tons of fresh fruit mixed with regular yogurt stuff like that goes along way 8 weeks later if you feel good and you could honestly tell yourself I can do another several months of dieting I want to do it try that thought on for size it fits do it you could try that thought on for size and be like pizza like if your brain's a GPT you're like hey do I want a diet it just returns Pizza you're like [ __ ] then just maintain for longer until the diet fatigue drops a huge problem people into is two things one they'll finish the diet and they'll just jump off a cliff and eat pizza on the way down and then they get fat and the other one is they'll maintain diligently I didn't mean the scare quotes for a few weeks and they'll be like I feel pretty good time for another hardcore diet they do three weeks of that they try to eat their own hand they fall off the wagon they wreak in all the way so dieting is a phasic process it is by definition unsustainable you di down for 8 to 12 weeks even six to 12 weeks and there's no bonus points for 12 if you're getting kind of crazy at nine weeks stop the diet maintain for at least 6 weeks then diet for seven or eight weeks maintain for six to8 weeks you got some trips coming up keep maintaining for three months four months 5 months who cares you already won and then later you can take another stab at it the idea that you have to try to lose all of your weight at once is a nonsense and it's going to set you up for failure Dr Mike Isel ladies and gentlemen Mike I appreciate you it's very very nice to have this evidence-based Community coming to the Forefront yourself meno Lane these guys it's good I really really like it and I think that you're doing great work where should people go they want to keep up to date with all of the things that you need to shill they should continue to watch your podcast because it's [ __ ] amazing man thank you so much for having me on um if you guys want to learn more about stuff than RP strength YouTube channel we lab about this incessantly there's tons of other great creators in the space the 3dmj folks Stronger by science Mano Hanselman Dr pack Dr Milo these are awesome people I've left out a ton Jeff nippert of course the king of the evidence-based Community um just get on the internet type in evidence-based Fitness evidence-based dieting and you're going to get much more good stuff than bad stuff and if you want to buy stuff our funnels at the RP YouTube should do their job but we have the RP diet coach app you can download it you can use it it's super great the RPI perf app to get jacked and um I come to Instagram and be my friend I'm on there and you'll notice that I have a giant ugly head and that's the real me I appreciate you man thank you so much thank you very much for tuning in if you enjoyed that episode you will love my fulllength 2hour long conversation with the one and only Dr Lane Norton which you can watch right here