In this episode, we discuss: 0:00:00 - Intro 0:00:08 - Defining energy balance and the role of calories 0:06:16 - Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat 0:10:57 - Factors influencing total daily energy expenditure 0:23:45 - The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients 0:36:39 - Challenges of sustained weight loss: metabolic adaptation, set points, and more 0:43:00 - Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more 0:56:28 - Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder 1:07:07 - Commonalities in people who maintain long-term weight-loss 1:09:25 - Does a ketogenic diet result in greater energy expenditure? 1:22:23 - The metabolic benefits of exercise, muscle mass, and protein intake 1:28:17 - The impact of lean muscle and strength on lifespan and healthspan 1:37:03 - Hypothetical case study #1: Training program for 50-year-old female 1:41:07 - Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program 1:47:50 - Protein and amino acids needed to build and maintain muscle mass 1:54:00 - Nutrition plan for the hypothetical 50-year-old woman starting a program to build lean muscle 2:08:53 - Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF 2:18:39 - Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass 2:27:20 - Maximizing hypertrophy while minimizing fatigue-is it necessary to train to muscular failure? 2:32:38 - Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy 2:39:34 - Maximizing hypertrophy by working a muscle at a long muscle length 2:41:08 - Recommended lower body exercise routines and tips about training frequency 2:47:26 - Nutrition plan for the hypothetical 50-year old male wanting to add muscle 2:52:42 - Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time 2:58:17 - Supplements to aid in hypertrophy training
Hello Peter, you mentioned in the video you would post the articles / meta-analysis that Layne recommended. Can you provide the name/links to those articles? Thank you!
Thanks Peter. Viewer from Egypt here. Appreciate more discussions on women health, workouts and nutrition. You nailed it here. Keep up all the good work.
This was a very good podcast. You almost hit my sweet spot...a woman in 50's. I understand that isn't your focus, at the same time, I can assure you if you did a podcast that focused on women over 50 in menopause that covered weight management and building muscle it would be extremely popular. I do really enjoy your podcast and I thought Dr. Norton was very good. Keep up the good work.
What a wonderful collaboration - two of my favorite fitness experts talking science! Love it! PS. Thanks for the reminder, Layne, I’m getting my metabolism chart!
I remember Attia from 10 years ago when he was really into keto diet and was associating with all the big names in the lowcarb world. He was one of the driver of keto back then. He presented all this science about how keto is better, better at recuding inflammation, yada yada yada. Now that he had stopped keto and moved on, a younger crowd are still preaching keto, and these younger gen people are still preaching the same lines Attia was using back 10 years ago when he was on keto. Oh my, some things just don't change. Well good for Attia that he has stopped keto, because nobody can stay on this diet for long, it's like robbing one-half of the food in your life that you've evolved to eat. And yes, calorie does still matter. Calore restriction takes precedence over any diet if losing weight is your goal.
Dr Attia is not God! He's also trying to figure it out. Research is very flawed and inaccurate most of the time, particularly when related to diet and its effects on the human body. At least he cares and he's still researching what works. He evolves just like the rest of us. I'm a doctor and tried keto, vegan , you name it, I probably tried it...still trying to figure it out and fine tune what works.
I'm that 50+ menopausal woman, and the one thing that made me get back in shape was eliminating carbs and increasing protein. I'm eating a carnivore diet, almost no fruits and veggies except coconut cream and coffee and tea. I keep myself in ketosis, meaning that I use fat for fuel instead of carbs, keeping my blood sugar and insulin low. and the fat is saturated fats and medium chain triglycerides, no polyunsaturated seed oils. I lost 10-15 kg, I eliminated all so called age related ailments, muscle stiffness, achiness, and joint pain. I improved my cognitive functions. my brain could not use glucose for energy, just like in Alzheimer's disease. I went from barely able to go for long walks to now running 10 km without a problem. I was insulin resistant and on my way to diabetes. no more. my body responds to exercise better than ever. I don't need recovery time after a long run, can run two days in a row and the second day is just better than the previous day. I rarely get sick, so I can just keep on with the progress in my exercise. before going carnivore I would constantly get sick, or getting a stress fracture or other injuries that halted my progress and constantly made me have to start all over again. calories are not calories. it's what the food does to your insulin levels and your satiety hormones that matters. protein is not an source of energy, and fat is a better energy source than carbs. I can recommend Dr Ben Bikman's talks on metabolism, brown fat vs white fat, or on insulin vs glucagon.
A calorie is a calorie that is true, meaning the energy contained at near perfect combustion. The problem is that the calories acheived at near perfect combustion cannot be translated into physical work in the human body. There are so many reasons for this that it does not make sense to use calories, examples not in any particular order: 1. The body cells will adjust their energy expenditure depending on macro composition and other hormonal factors 2. The body will not use all calories for energy 3. Some calories will not be used for energy, example fibre and fat in case of bile exhaustion 4. The actual number of calories will vary in foods
The calorie is not a calorie. Period. If it was, then it wouldn't matter what one eat. Body builders pay attention to the quality of their food. Why would they, if a calorie is just a calorie?
@purplegirl8036 Because everyone is different. I'm pretty hard core carnivore, and the changes in my overall health have been mind-blowing, but there a over a billion people in places like China, Japan, etc who eat rice every day and are among the slimmest and healthiest people on the planet. I went vegan for about 6 months in my 30s, felt horrible and gained 28 pounds. I am also a very high fat carnivore. For whatever reason, I do best with lots of meat and fat, especially rib-eye steaks, salmon, and bacon. Our grocery bill is staggering, but my husband and I are in our 60s and have never felt better. Labwork is excellent. He does fine on leaner meat, but I need the fat. Who knows why?
I lost 2 stone in 2018 using my fitness Pal over 6months. It was great. Got a new job, different routine and sleep patterns and it all went to hell lol. Put two stone back on and now getting back to loosing it again. I would add using fasting was a help in loosing weight. 16 hour fast is really achievable and keeping an eye on calorie consumption in a 8hr window makes it easier for me.
I really dislike how you have all these intelligent doctors, researchers, etc. on your show that are well spoken, well versed in topics, only to bring this braying horse on your show time and time again who thinks he is smarter than all of them. How many bodybuilders do you see living into their 80s, 90s? How many of your other guests have consistently brought evidence that carbs, etc. can cause a lot of problems in those that are having metabolic issues, and how many of them have said "CICO" is not accurate? Most of the ones I have watched, for sure. This guy received a PhD in nutritional sciences at a time when universities still pushed low fat, high carb/sugar (and honestly, they still do). It may work for some people, but according to pretty much all of your other guests related to this topic, his nutritional guidance is part of the problem we are seeing today. Anyway, this is just my observation! Thanks
For me its about getting enough protein. Your body wants a certain number of grams of protein and will make you eat enough food to get that. If you eat high protein food that will not be a lot of kcals. If you eat low protein food it will want you to eat much more energy( fats and carbs) to get that protein
They are so brilliant, and interesting, I need to share this! I like Walker, Patrick, Huberman, Dr. Mike, and a couple others too. They're all giving us good advice, IMHO.
Layne mentioned a study where one individual's NEAT prevented them from gaining weight despite a large and sustained caloric surplus. Pedantic question I'm asking totally out of curiosity: Did they actually monitor the participants and estimate the NEAT, or was this just a floating parameter meant to accomodate whatever weight gain was or was not seen and therefore purely inferred from the data? You could see how the latter could cause confusion if there were other unknown modifiable effects left unaccounted (or if there was an effect each participant had to report and that particular participant was egregiously dishonest e.g.).
I love Layne's take on finance too. I couldn't care less what sort of car or house or purse or clothes you buy/wear, but don't whine about how broke you are after putting 100k on your credit card or line of credit, or mortgage or home equity loan, or start day trading because it's so safe, (unless you have mad finance/market/commodity/predictability software and experience. Just my humble opinion, because i get so tired of people trying to sell me bs in life and on the web, and especially when they're flat broke, or have never run a business or owned a home, and have never worked 16 to 20 hours a day, but hate every successful or rich person, or STEAL, because stealing is wrong.
The podcast episode features Layne Norton, Ph.D., discussing topics related to energy balance, nutrition, and building muscle. Layne emphasizes the importance of understanding energy conservation, including the transformation of energy forms from food to electrical energy and back to chemical energy. The discussion covers methods to estimate energy expenditure, such as using doubly labeled water and making assumptions based on constants. Mistakes in weight loss efforts are highlighted, including the importance of consistent and accurate weight measurements and the impact of variables on metabolic rate. Layne shares his experience inside metabolic chambers, emphasizing the controlled environment for exercise, food, and rest during the study period.
Well, another way of thinking about partial range of motion might be that it allows you to continuously recruit fibers to close to failure without using too much weight for safety, no? I feel like I can make bodyweight or backpack weighted squats challenging and closer* to failure by doing partial range of motion at the bottom, same with ATG split squats. Well, it seems to be working for me for now, perhaps one day it'll be too low volume and I'll need to mix it up!
I can’t believe Peter would say weight loss (fat loss), ultimately comes down to intake. Tell me how eating marginally less calories contribues to increase fat utilization through certain metabolic pathways
Props to Dr norton. Love the fact he's going on peters plaform despite the fact he knows it's going to come with a load of hate. Keep up the work Layne, people really do appreciate your content despite the comment section often suggesting otherwise. Also props to peter for the variety of people he has on and his open mindedness.
@@nym49 Maybe I can give my 2 cents here. Big fan of peter not so big of Layne. I judge Layne here more on his "solo" content, where he has nobody arguing or exchanging with him. In those videos Layne has a ton of clickbaity youtube content where he superficially "debunks" stuff he isn't a fan of (fasting, keto etc) while strawmaning the arguments of his "opponents" hard. While he might know his shit when it comes to strength at the more extreme end as a powerlifter he chills his high protein approach as a solution to the every day joe way to often for my taste and i have quite some reservations wether Laynes approach is compatible with the longevity goal peter usually strives for. He comes across way more moderate and reasonable in conversations with people who can hold him accountable for absolute statements on things, however as said i would judge him more on his solo content. So I wouldn't it call "hate" on my part, i just don't see him up there with peter and others when it comes to the honesty and self reflection of opinions / knowledge. If looking for an open minded, deep digging, science oriented, critical thinker on nutrition or health he wouldn't make my top 10 list on the net / youtube.
@Hauke Blume The only reason why Layne gets a lot of hate is because he's always challenging these "fitness influencers" with all their bullshit claims about fitness and health which aren't backed up by any scientific literature whatsoever. And he always debunks other people's claims using scientific literature and meta analysis that he cites in each of his RU-vid videos. His approach to fitness, health and longevity is simplistic and all of the information that he posts is backed up by actual evidence and data, and that's one thing that I hardly see from all these other "fitness gurus". And his "hot-headed" approach to challenging the whole fitness industry is justified because he's fed up with all the idiocy that many of these so-called "fitness gurus" have been spreading.
I think you're strawmaning him here. He doesnt suggest the high protein is approach is the best strategy for everyone however from a purely physiological perspective high protein diets are definitely great for fat loss (Student budget so I'm still low protein). I think he thought a lot of keto/fasting proponents were simply doing it as a way to make money or grab the attention. He seems to now realise people are just trying to help each other out for the most part and he's featured on a couple podcasts you would have never imagined him on before (this one and thomas delauer)
@@nym49 He's provided a lot of evidence which essentially challenges many dietary protocols people treat as religion (keto, fasting, vegan). Criticising someone's diet seems to be the equivalent of homophobia and racism in some RU-vid comment sections
2:09:01 I am honestly having a really hard time taking David "Decade Younger" Sinclair seriously. Some of his claims are just preposterous to a point where I am starting to suspect he is doing it just to get attention. This segment on mtor and cancer was a brilliant explanation.
Sadly, I don't think people understand risk ratios, but when they start talking about rr's of 3.2 between being weak or strong or even worse rr's for poor vo2max compared to great vo2max (fitness capacity), they're basically saying you have a 300-500% higher risk of DEATH if you are weak rather than strong, and unfit rather than fit. That is scary stuff right there.
I am a 41 year old woman and I have been doing cardio, yoga and some fun sports, mostly aerobic for most of my life. I started weight training 2 months ago and boy oh boy it is amazing. Whatever issues I had doing all other activities just disappeared. It was like the last piece of puzzle making my training complete. Back pain gone, I am faster running, I can sit way longer with straight back to meditate, getting a heavy box of a shelf, skiing without having burn in my thighs immediately and more and more. I cannot even emphasize enough how much benefit I am getting from strength training. Please, everybody, do it! 💗
Simialar for me. i started doing back squat 3 times a week and felt like 2 months i'm lifting 100kg wit 80kg body weight. I thought i would be stiff, not at all, strong in most positions. Took a labouring job and normally i'd be the walking dead after 2 hours, after got strong with back squat was a walk in the park.
Had the same experience in my 30s/40s. I played racquetball 3 times per week. Always would have aches and pains. When I started lifting weights (just a modest weight lifting routine), the aches and pains went away - quickly - and my results on the court improved immediately.
Lol @house for firewood or teak table. I worry that I'm doing that when I fast now. Sometimes it still gives me more focus and energy, but not when I'm sleep deprived.
Similar story for me as a late 20s woman, also 2 months in. I think I'll try and switch to mainly more functional fitness to maintain muscle in the future over lifting in the gym, but I feel much more in tune with my body in ways I'd never thought about before, things like posture and form are becoming automatic just from what feels best.
Love this so much! I am women who is 59 years old and in the health business! Fitness has been my business for 42 years! That is all I have know all my life and so thankful for it. I love learning from you and your guests! Just AMAZING Podcasts! Thank for all your education! I am a member and it is the best money spent! Thank you again! I look forward to ever new pod cast!
Easily one of the best podcasts on the energy balance model and lean mass/mortality risk/health. Couldn't look away for the whole 3 hrs! Layne is such a gun!
I'm listening to this while meal prepping for the week. I'm weighing or measuring EVERYTHING, down to the tabs of butter going on my potatoes. My OCD is showing, but I'm a firm believer that in order to make my best progress, I must have solid data points. The best way I know of doing that, is by removing every variable I can, starting with measurements.
This was a great video, lots of interesting information. Open question, is it possible to simultaneously build muscle and lose body fat on a Whole Foods plant based high carb, moderate fat diet (60 to 65% of calories from carbs, 20 to 25% calories from fat, 10 to 20% of calories from protein)? I follow a whole Food plant-based, high fiber (40+g per day) diet, which includes some animal protein (eggs, cheese, bison, salmon) as a small percentage of the diet on a weekly basis.
I found this podcast and the one with Don Layman to be very pertinent to me. I am a 64 year old female with weak muscles and osteopenia. I have recently upped my protein intake to try to get 20-30 grams of protein per meal. My protein of choice is fish, so I try to eat roughly half a pound per meal. I am supplementing with whey and collagen. (My current whey of choice is Ascent Native Fuel vanilla whey, which contains minimal ingredients, no artificial sweeteners, and no gums.) I have also started doing free weights, yoga, and some easy jogging. Thank you so much, Peter, for your "show me the data" practical, rational, and non-agenda approach to biological science and for sharing interviews with such fascinating and highly informed individuals. You are helping me improve my life.
Your body is not a furnace, it does not burn food, calories are a unit of heat energy. Not applicable to the way our body uses food. There is so much more to food than the calories they would provide if you burned them. Protein is used primarily as a building blocks for cells, fat and carbs are used for energy. Though there also many vitamins and nutrients in fat as well.
I am the woman in your scenario. 5'5", 128 lbs, menopausal, and probably "skinny fat" with more jiggle, less muscle. Can't even do 10 girl push ups! But I've started lifting moderately, 3-4 times a week. Walk every day. Hike 12 miles when I can with hubby. Been doing IF for a year, no more snacking. Recently cut out alcohol and sugar and probably 90 percent of ultra processed food. No named diet, but whole, real, home cooked food (rarely any pasta or bread). Thee changes seem excruciatingly slow, but your notes on morbidity and falling accidents were startling. I'm going to keep going!
I am a 65-year-old woman looking for an exercise routine to embrace for longevity. I am also very aware of my nutritional habits. I find it extremely difficult to get more than 50 to 60 g of protein a day. I weigh 133 pounds. I do not like to use protein powders as this is an extremely processed food and difficult for me to digest. Where and who do I go to for an exercise routine and to discuss my nutritional challenges?
It seems that Valter Longo missed two Blue Zones. Both of them places where animal protein is well consumed: Hong Kong and the "Gold's gym" community. Hahaha 😄, but really, two questions: 1. Is it proven that muscular athletes and specially body builders live longer healthier lives compared to Blue Zones people? 2. When is Prof. Valter Longo comming to the show?
@@Subs1338 I don't know if you've ever tried to distill complex scientific topics into something that can be understood by a lay audience, but it's extremely difficult. If you could do better, we'd probably know who you are, but alas, you're an internet nobody like the rest of us. Have a little humility.
This episode highlights the complete failure of market-driven research to deliver robust science on diet and exercise. It makes sense, since you can't easily bottle and sell validated macro and rep ranges. However, the lack of established best practices is obviously costing tens of billions of dollars every year in preventable illness and disability. I wish Peter would leverage his amazing personal network to lobby for a billion or two in special NIH funding to finally study exercise in a definitive way. A $23 trillion economy spending over $4 trillion on healthcare should be able to take a longer view on what knowledge deserves public funding for the benefit of all. Like a "health GPS," it would open up whole new areas for exploration.
I was a bit confused by a comment made around 2h05m mark by Peter about Lane not being able to have sufficient Beta-hydroxybutyrate levels with a positive nitrogen levels to maintain high muscle mass. How does Dominic D’Agostino get away with being in the state of ketosis with his level of strength? What am I missing?
@@SLude480 He does a lot of posts on IG where he shows his BHB (and glucose) before and after workouts and meals. Not that it really matters, but it's often 1.8, occasionally >3, and usually lower after his workouts (like the range you mention).
Wow, I guess my mom was really lucky falling and needing a hip replacement at 79 and living another ten years. She never lifted a weight in her life, but she was a diligent housekeeper and did a fair amount of walking to shop and pay bills. But this emphasis on strength is starting to sink in.
I am a 55 (in Aug) year old postmenopausal breast cancer survivor who's 30 year old son shared both of your platforms with me. Love the fact that we are both science/health nerds. I have read your book, Peter (awesome) and always worked out- lifting and cardio (since college). Loved hearing you both together here...continued motivation to lift those weights! The one thing that concerns me personally is the risk/loss of benefit for HRT given my cancer diagnosis at 40. I continue to follow, learn and appreciate. Thanks for sorting out the nonsense.
Are we sure that longevity goals are aligned with strategies meant to obtain musculature/body that fit into current aesthetic models which requires increase in protein intake and sophisticated exercise techniques? From observation of most longeve population we do not see such patterns about protein intake, amount of muscular mass, modalities of exercise which include consistently resistance exercise. We see just lean, moderately active and low end animal protein intake. The hypothesis that pulsatile mTor \ IGF1 activation based on daily protein intake (up to 2,5 grams per lean body mass) has a net benefit on longevity has to still be proven. Do we think our biologic system can discern such finesse? Or is it a matter of long term balance? A body that in the long term build muscle mass should have a net positive mTor \ IGF1 activation. We do have to ask where is the sweet spot in between longevity goals hence mTor\IgF1 pathways and frailty hence body musculature. Just my contribution to this interesting topic. Would like to know Peter view on my comment.
I wonder this myself, as someone who has loved building strength and fitness from a young age. I would love to continue but unsure of how far to push it as I also want to live a long life
Finally!! Ive been waiting for this haha. I’ve been trying to get my parents to go down to Austin and book an appointment with Dr. Attia - or at the minimum do some weight training. So Thrilled to see Lane on his podcast. Cannot wait to send this to my Mom. I’ve been trying to get them both (more cardio bunnies/old iron men & cyclists & my dad with very large fluctuating BF :/) to lift some weights. Doctors & Real Estate people think there are some of the smartest people sometimes LOL or actually I think humans are just stubborn and afraid of change and ironically afraid of death too. That’s why I’m interested in integrating Fitness Psychology & Neuroscience (behavior change). Anyway I’m supppppper pumped to listen to this and grateful this finally happened 🙏🏼 🏋🏻♀️🏋🏻♂️❤️🔥🏋🏿♂️🏋🏽♀️ Thank you did your work.
Simply having more muscle will raise their metabolism and therefor allowing them to eat more food without gaining weight. As a foodie it is imperative for me to be physically active so I can afford (caloric wise) to eat out more often and not be obese. If food interests them beyond just fueling them for their cardio. Then this might be a good argument. I think it’s 10 lbs of muscle for 300 additional calories per day although I could be wrong.
What do you think about the studies of Dr. Herman Pontzer about energy expenditure? Were you surprised by his findings? Thank you very much for your fantastic content.
I started in the 1970's! Every night a grilled ribeye with raw veg & ranch dip. 3 loaves of stone ground whole wheat bread per week, Hot out of the oven slathered with butter! Eating identical diet, I lost weight as needed, my husband gained as needed. Jog 1 mile, power lifting at home.
I am also 48 and have been exercising for years! I prefer working out at home and your workouts are fantastic! My body doesn’t feel as young as my mind, but I know I gotta move it move it, so I do my best every time I workout! I never say I can’t…because I always try! Thanks for always providing great conversation and workouts for us❤️
So the way Layne was describing his low energy when trying to drop the last bit of fat is exactly how I've felt most of my adult life. It has improved the last few years with being mostly Carnivore. But the only time I've had abundant energy was during a 52 day water fast. I had finally tapped into my fat stores.
every time i hear layne speak he says something sub 100 IQ you just gotta give him enough time. "A lot of people dont understand this, just twitch like a kid with severe ADHD/Autism like i did as a kid and youll burn an extra 1000 calories". WHY WOULD ANYONE LISTEN TO THIS PERSON LMFAO
How would you advise a person that eats a 0.8 to 1 gram of protein intake, but has an elevated BUN blood screening number to make the choice between following a high protein intake for muscle maintenance and ignore the high BUN?.. Or a lower protein intake, see some muscle loss, but have a normal range BUN value? Which is more important for longevity?
Interesting findings on "set point", as I use my "roughneck weight" from my 20's as a guideline as we would weigh every week going offshore and find that no matter my workout/diet routine I seem to plateau at that 20's weight range at my age of 70 and actively training. Of course, the muscle to body fat ratio are considerably different at 70.
What's good to eat after an hour of cycling at zone 2? Any good advice? I had coconut milk in coffee before, but my blood sugar is starting to feel low. Guess, I'll do an apple with salt, and some lemon water. I need to figure this out with some help. I've been trying to get back to weights (i hate you creeps who stole my weights in FL, but I'm not going to let myself get angry, and have loser moron thieves bring my mood into anger, but I'm sick of forgiving repeatedly thieving douchbags, and i miss my 40 year old Levi 501s, Guess jeans, gowns, suits, furniture, paintings, etc , so drop them on your thieving feet, it's expensive, it's expensive to replace stolen belongings repeatedly!). Forgetting now before i get angry, and lose my workout calm. God forgive me, I get angry sometimes, and i workout 6 ir 7 hours at least every week to try abd stay positive. Peace ❤
Quick question, I had a C5/C6 fusion in 2020 and a Foraminotomy in 2021that has resulted in atrophied muscles in my mid to lower trap region. I have worked with several PTs and cannot strengthen this area. It has caused me to be in Light duty with the Fire Department for a little over 2 years now. I'm attempting to return to the field but still in need of strengthening this area as I tend to get flare ups and frequently experience pain in this region. What works regime would you recommend for this muscle group associated with insult/trauma?
You should probably contact his office for a consultation. It is unlikely that he could dispense professional medical advice to you unless you are his patient. Best wishes.
2:54. So many things that make no sense to me. Talking about gaining or losing 5 pounds over 6 months. There's so much fluxation for myself in daily/weekly diets from just living normal life, one day I might eat 1k calories too many, one day i might be under whatever an optimal number is. After a sauna I lose 5 pounds of sweat in just an hour sometimes. .. I could lose 12 pounds in 24 hours by fasting.. How is 5 pounds measured and have any idea what % is food, water weight, muscle, or added body fat. And dexascans /other devices are just closer guesses.
my most helpful tip is: I read with a glass of wine for 2-3 hours, it slows down drinking speed and is genuinely enjoyable a night, it was a major factor in me losing weight and many others i talked to said alcohol helped them lose weight too; the other tip isthat i i have fruit at lunch with chicken and at night i only have one meat source such as fish or whatever, but then i make a giant salad and a tonf green beans/broccolli - it fills me up so much and gives my stool better regulation. I genuinely enjoy this lifestyle so it is verye asy. Fruit is super sugary, vege's fill me up. Good luck!
Hello Bull and I went to your website, unfortunately, it does not look like you have an uncensored version of your talks here. Although I think myself, and most people understand it, the situation, and what you can’t say, I just thought perhaps that having on your website, a place where you have totally uncensored talks would be nice.🙏
I can’t assume that everyone’s eating pattern is as varied as my own, but there are certainly days that I eat more than “usual” as well as days that I eat less than “usual”. Ultimately my caloric intake is the average of all of the days over the course of weeks, months, and years. Of course, sleep and exercise (and hormones) also change quite a bit from day to day, week to week, etc. So I think the common pushback against caloric management (counting) is that there are just too many variables to account for. There are so many factors of individual body chemistry that treating a person like a math equation is not very helpful in the real world. If the food labels are 20% inaccurate and someone’s goal is to lose 20% of their body weight, it’s understandable that some people end up gaining weight after attempting caloric restriction.
I'd notice if somebody put oil on my salad, i use salsa for dressing, and avocados and salmon for fats, sometimes pumpkin seeds or chickpea. Makes it so yummy, i love salads! Must be my Chinese water rabbit sign. Lol😂
Pure layman here. I have a story I tell that gives a framework to my dietary choices and why they seem to work for me. Reflecting on the fact the early human societies are described as Hunter- Gatherers, I posit that humans developed dual mode digestive systems. In the Hunter mode, humans seek out and ingest animal products as the primary content of their diet. This is a protein/fat oriented diet and triggers the digestive and metabolic responses to subsist on those macronutrients. Being a successful hunter requires effective physical activity and clarity of mind and bodily systems emphasize these in this mode. In the Gatherer mode, humans are reliant on the limited seasonal abundance of fruits and vegetables. And when one has access to a ripe crop, the body triggers the digestive and metabolic processes to consume the caloric abundance of carbohydrates and store it for harsh times. As the times when ripe fruits and vegetables are relatively scarce in non-agricultural societies, the body responds with lethargy and inactivity to assure the individual doesn't leave the source, ie the ripe berry bush, so long as there is supply to harvest. The balance of these is a pro-survival tactic in primitive societies. I modern, agricultural societies, these programmed responses become problematic: the modern berry bush, the grocery store, is never not full of ripe offerings and create the conditions for binge eating and overindulgence and the associated health issues.
Last week news of the “York Study” came out of Great Britain intended to reassure us that water fluoridation was perfectly safe. I guess the York Study wasn’t actually a study as studies go, because this study didn’t study animals or people, it simply studied studies. Although this was touted to be the study to end all studies, almost immediately both the Green Party and the Fluoride Action Network published their studies of the York Study. These were then studies of the study that studied the studies. The studies of the study that studied the studies pointed out that this study that had studied the studies had left some 3000 studies unstudied, and they called for a study of studies that would study all studies and therefore not necessitate a study of the study of the studies as this study had done. They were quick to stress that funding for studies is difficult to obtain and that while studies that study studies are not so unusual, almost no one will give grants to do a study of studies that study studies. It would be even more difficult to obtain funding to study the studies not studied by a study which studied the studies such that people studying the issue won't know which studies have been studied and which studies were excluded in the studies that studied the studies. Study, schmuddy. Just don’t put it in my water. Don Caron British Medical Journal Oct 2000
Im sure he just kinda was word vomiting here but "we wouldnt have lived long as a species if we had energy negative foods" is just a weird thing to say. Nobody ever said that any human ate purely energy-negative food. Nobody claimed that any of our ancestors tried to get by on purely celery.
When you are bulking, you should be able to stick to a really good diet much easier than when you are shredding. You have to eat lots, but overeating by a large degree, is going to harm digestion and food assimilation, so eating a bit less and just quality is needed. There will some fat gain in the orginal fase of going from shredding to bulking, but after that, every 2 muscle gained, there should be no more than 1 fat gained. Gaining more fat than that is just going to mess with hormones and shit. Its typically low quality food that people think they can eat, cause they are on a bulk that causes most the excess fat gain.
Dang it, Mr Norton, i do rdls all day, and I'm not stronger 😂 (my rdls are report design layouts, i had to look up romanian deadlifts, never tried a deadlift, those scare me). I have to keep googling all these acronyms.
Both of you talk way too much ..making no sense ...trying to orove who is smarter thak the other ...go do a 72 hour water only fast ...and see if you can survivd ...what a waste of resources ...jeez
The great thing about Ayurveda is that its treatments always increase side benefits, not any kind of side effects. consultant to doctors at Planet Ayurveda.
If you want to treat yourself with some ice cream, just make your own carnivore ice cream at home and add some honey to it or maple syrup. Guilt free. No need to treat yourself with a pint of that poison from the grocery store.
I don't want to eat nitrates and nitrites. Am i missing something or misunderstanding? I cut out nitrates when trying to get rid of migraines decades ago. The neurologist who did the scans on my brain gave me the list of nitrates that could be triggering my migraines.
