Hello you savages. Get $350 off the Pod 4 Ultra at eightsleep.com/modernwisdom (use code MODERNWISDOM) Get 20% discount on the best supplements from Momentous at livemomentous.com/modernwisdom Get 30% discount on Create’s Creatine Gummies at trycreate.co/modernwisdom Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom Here's the timestamps: 00:00 Fundamental Physiology of Fat Loss 09:50 Do Calories Matter? 17:30 How Often You Should Weigh Yourself 23:14 The Truth About Set Point Theory 30:16 Why Modern Society is So Fat 38:18 Managing Protein, Carbs & Fat 44:07 Are Seed Oils Actually Bad for Health? 49:46 Optimal Mealtimes for Weight Loss 57:20 Best Foods to Make Fat Loss Easier 1:10:13 How Our Body Expends Calories 1:21:50 The Facts About Cardio for Fat Loss 1:33:28 Does Resistance Training Help You Lose Weight? 1:42:56 The Key to Getting Abs 1:51:18 Supplements That Help With Fat Loss 1:55:02 Why Do So Many People Fail at Diets? 2:06:27 Mike’s Favourite Fat Loss Tactics 2:11:31 How to Lose Fat With a Sweet Tooth 2:15:15 Diet Transitions & Diet Breaks 2:21:17 Where to Find Mike
Hey Chris this was an excellent podcast as I’m back on a fat loss journey after having lost 30lbs on keto/carnivore a couple years ago and happened to put on 50lbs over the last winter. I’m now on a journey to create a diet that I can maintain indefinitely so as to lose the fat but then transition to maintenance for the rest of my life and avoid the bulk (fat bulk 😂)
Calories ultimately count. But a surplus of 25 kcal per day gives you 1kg gain per year. There is absolutely no way to determine your need and intake to that precision counting. The easiest way to go is to eat the right food and let your body and hormones do the hunger regulation. Low carb and two meals a day work wonderfully. Lost 8kg (8%) in two month not counting once.
Yep I’d say my life is complete but that’s simply dogshit. However i am quite happy. Mike and Mike both interview and workout were great. And now Chris n Mike together. World is synergizing well.
I would REALLY love like a series of conversations between this two legends. like a 4 episode series or something like that. Going super in depth. These two together are magnetic.
Training abs is something I find helpful as a woman who wants a particular physique but doesn’t want to get down into unhealthy body fat percentages (Sub 20%-ish). Having my abdominal muscle be a bit thicker is helpful for that, so I train them like I would any other muscle for hypertrophy. Full range of motion, 3-ish sets of 10-20 reps (rep range that works for me) of 2 exercises 2x per week. Also helps because (1) I train jiu jitsu so being able to move powerfully through kind of a v-up range of motion is helpful. (2) I climb so having a lot of endurance through a leg raise type of motion is helpful. Train for your goals. Doing some random half hour or hour long ab routine is, for a lot of people, just taking time that could be better spent elsewhere.
Love the content but the amount of ad reads per video is the worst I've ever seen in any podcast. Not like 3 or 4, there has been 6 and I'm not even half way through. Crazy
fortunately they put a progress bar in the bottom so skipping past the ad is super easy. if that's the price we have to pay for free content, i'm more than happy to bear that inconvenience
I’m trying to think how many commercials I would see watching a 2 hour movie on cable. More or less? Don’t know but what do you expect if you’re not paying for RU-vid premium?
If you absolutely desire ice cream, I can 10000x recommend Ninja Creami and making your own. Milk, Almond Milk, Sugar-Free Jello flavor mix, a scoop of protein, zero-cal sugar, freeze for a day, pop into light ice cream setting, add 2-4 oreos into it, and that's like 300~ calories for a whole ass pint. It's been a game changer for me.
Soylean joke targeted at coders had me dying. Also, the slippery slope of wife skipping grocery store trip and it causing divorce was hilarious. Thanks for the humor packed data rich episode.
I haven’t been dieting for long, and I’m not obese at all, but I’ve grown concerned about my health and weight as I get older. I’ve noticed that most of my success so far is because of discipline and self control. I know ice cream makes me lose my mind, so I avoid it. I consciously decide not to eat it because I know I’m going to want more. Discipline, commitment, & consistency. Great conversation!
Can confirm two of the three statements from Dr. Mike in regards to both Tongans and Samoans; eats amazingly tasty food, typically the life of the party but only played DIV I football. Yes, I R big peoples. 😆 Malo for the great discussion and info as always! 🤙
@ChrisWillx couldn't be more proud of you and happy for the way your hard work, stoicism and integrity paid off with awesome pod accelerating never to slow down. You deserve all the Best, broh! Just sayen tho, I miss the days of listening/ looking at you standing in plain white Tee kinda addressing "us". Nostalgic now to remember the early days. Peace and ❤
I’m 34 and I have went through atleast 3 diffrent weight loss journeys, once losing 100lbs, once loosing 30 and once loosing 50. I will say one thing that dr has said that helped me was doing bland food. Atleast one meal a day will always be seasonless chicken with a plain white potato. If you are hungry it will taste good, not great but be enjoyable, having that bland food as a cornerstone of my day, it helps so much to maintain weight. It’s usually hard to eat a lot of plain chicken, just the chewing of it takes effort and time. A plain potato is the most satiety food on the planned and one medium size one is usually under or at 200 Cals or you can do a cup of steamed veggies. I always prayed I’d get to the point of being able to intuitively eat and stay lean and I have finaly managed to stay 183lbs at 6ft for over a year now. And that has been by doing 1. Mindful eating 2. Bland simple foods. I also simplify my diet. My grocery list is essentially chicken Potatoes Trail mix ( the mountain mix with m&ms to satisfy my sweet tooth) Apples Bannanas I have be able to do this and feel great and stay lean. Good luck
Watching this video is just the beginning. Well done for clicking on it. Tap yourself on the back, you're on the right track. Now understand it as much as you can and put it into practice.
I was listening to this and despite the non sequitur's and awkward moments, it was useful. It's interesting to me when he talked about types of people I realized I am type 2. Just about a year ago, I took a look at my diet, made some adjustments and then watched as the weight gradually melted off. I was already very active, it was just a matter of adjusting my diet. Went to a party yesterday for the Fourth. Got TONS of compliments from people I haven't seen in nearly a year. I'm 46, for context. My whole life I was overweight (still am, but in better shape). Always struggled with losing weight, but it's the simplest thing. Just adjust the diet. As a result other habits change, I am less likely to drink beer at home, now I mainly only have some beers when I am with friends. First thing I think about in the morning is what type of cardio to do (usually jogging). People thought I was on Ozempic, but I haven't taken it. It's interesting what his perspective is on it, I was not expecting that response.
The thing about calories is that: 1. How do you know if the food packet has the accurate amount of calories? 2. Cooked food has more calories than non cooked of the same food, packets only have one calorie number 3. How do you know how many calories you burnt from exercise? There’s no way machines accurately tell you how many calories you’ve burned
Dr Mike said he would be glad if we can do that and I would be glad for it to happen and if we could get a little more done and then I would have to get back on track 🤯
One of the potential problems with pharmacology solving our issues with overeating is that for the people who were using food to self medicate, they will find another substance to avoid their feelings (including alcohol and prescription drugs). It'll just be another way for people to totally abdicate personal responsibility (like the HAES movement)
And we’re supposed to just trust these companies, whose primary goal is to make money, who did what they did in 2020, we just trust them to solve this problem this time like they truly are in it to help people? Suuuurre.
I really love food so when I start eating I get a lot of cravings and I find it hard to stop. So for me personally I find it easier to fast from 8pm to about 1pm the next day. I know this is not great for muscle retention but I have always been muscular and keep my muscles on my frame pretty well. so for people struggling with cravings when eating 4 meals a day give it a shot I found that it also makes my stomach smaller so I get fuller quicker. I think the important thing is that not everyone is the same and we all have personal preferences. Try things inside of the main guidelines of fat loss ( cal deficit ) and adapt it to your personal preferences to make it easier for you. LOVE the video very informative
Taking ozempic to stay slim is like taking sleeping pill to stay asleep. If you think it’s fine, go ahead, it doesn’t need a doctorate but simple logic thinking to realize this is NOT a long term solution, it’s just a fast track easy way to deal with life hardship. If one doesn’t learn to master struggle in life in meaningful way, one will continue to struggle the whole life. Athlete through repeated training, countless failures, learn to master struggle as part of life, so most athletes perform well in other area of life because they apply the same resilience and fortitude attitude to all area of life. Just be wiser, think long term.
Amen. There's no pill for virtue, but growing in it helps all areas of life. Learning how to eat to satisfaction without over consuming (which involves eating more nutrient dense foods that are naturally satisfying) means you don't have to be hungry all the time to lose weight (though you do need to tolerate some hunger sometimes). I don't think there any shortcuts in the long term, but to each his/her own I guess.
@@KostendtO Dr Mike's got a blindspot there, he hangs out with super successful people who already have a high drive to succeed in different things. My take on these kind of drugs is that for some people it is necessary, and for some people is not but for some people it might actually be a detriment
I enjoy this conversation a lot but something bothers me if I may say so. Isn't saturated fat the cause of heart disease and diabetes? And about oils, I've read that they damage the epithelium, create lipemia for hours and are finally cleared of the bloodstream by being pushed directly to your fat stocks. While natural fats in nuts and avocados are being absorbed differently because they are part of a whole package which is the fruit or nut. Just like processed sugar vs sugar in fruit.
yes, definitely need to find the food mix that works for you. I was always hungry. Eat more fiber they said. Nope. still crazy hungry. I wore out my willpower muscle. When I increased fats, decreased carbs, I was satiated for the time in my life. It was so strange not walking around hungry. Fiber impacts the stomach stretch receptors which gives a sense of fullness, but I could always eat more. Fats trigger satiation chemistry. I literally could not eat another bite, even if you were to offer me my favorite food. For me, i found satiation superior to fullness.
I'm sorry, but the good doc is completely ignoring insulin and the effect on adipose tissue when he says there's no difference in eating sugar or fat for fat loss.
Yeah I’m still gonna stick to the “it’s cheating” mentality. When I see someone in their 40s and 50s who are in shape and always at the gym, I automatically have more respect for them before even knowing their name. It tells me about their ability to control themselves and have discipline. About his argument about “using that for other means like tending to your family more etc”, that’s nonsense because if you’re disciplined in one field, you apply that mentality in other fields. It’s that “make your bed” mentality which really works. If you’re a slob about food and exercise, it will show in other fields, guaranteed.
1:06:00 I have such an obesogenic phenotype that I have never run into this "problem" of feeling full even with extremely large/voluminous meals of lean protein + raw whole veg/fruit. I can eat kilograms of raw whole berries/fruit/leafy greens/fibrous veg meals and still feel hunger/cravings. (I reversed my obesity years ago by sheer willpower and radical lifestyle change and home environmental engineering of food/habits from approaching 300lbs body mass at adult male 6'1" tall now down to 185lbs+/-10lbs with bulking/cutting phases). I rely upon God daily to live in a broken body in a fallen world, saved from the curse only by Christ.
These diet drugs may work in killing appetite but they can also exacerbate mental health issues in a significant number of people. I have ovserved individuals on wegovy/ozempic turning mercurial and nasty on the stuff.
I feel like… there’s two different games: processed foods and unprocessed foods. On the one hand processed foods are easy to go over your calories on. Then you have the unprocessed foods/homecook foods And boy is that a different game. Most people don’t know how to bread their own chicken let alone deep fry it. How the HELL are you going to turn 80g of chicken meal into 700 calories? You will literally have to sit there and try and try and try. Bread it, use butter, deep fry it in bacon grease. It’s a different game because now you’re struggling to meet your caloric needs without feeling fucking full as shit. Shit even pie. I made a homemade pumpkin pie, 800 calories. Nowhere NEAR the 2800 calories at the store bought version
Because you're using the overweight number for the us and the obese number for the UK, the obesity numbers are only slightly higher than the UKs and same with the overweight number
00:37:55 What about the Anterior mid singulate cortex Huberman is talking about? I guess there's a limit, but from my understanding pushing yourself when it comes to your weightloss should instead enhance your willpower in other endeavours, maybe I'm wrong.
@@planeeasyaiyes it does… and because I am dieting at the moment I fell asleep at ??:??:?? And then it ended at 2:22:32 😂😂😂 And what I noticed as I listened to the last 20 minutes of this video is that this is the best video to watch to learn how to maintain your weight loss (hopefully fat loss though and not just weight which can include muscle grin)
I'm a primary care physician and I *WILL* recommend this whole fullsize movie of a video podcast to anyone who is interested in learning about any of this stuff. This actually was a masterpiece supported by excellent hosting. One of the best videos I've seen on RU-vid.
This gentlemen is spot on. I lost 35 lbs in 6 months got to just under 10% body fat in my mid 30’s as a challenge to myself to see if i can get super lean. He is absolutely spot on.
Go on the RP Strength youtube channel and start watching videos. Or just search your fitness query + RP e.g. "how to lose fat RP" Dr. Mike has put out 1000s of hours of free information that you'd be crazy not to take advantage of.
@@beansdestroyeryup. 1,800 calories gets me about a 750 deficit. Planned well, 1,800 calories is a MASSIVE meal. It's like a cheat code. You just have to get used to that one meal a day
@@12xenn45 I'm on a similar journey in my mid 30s, for me bulking out meals with vegetables, replacing some of what would be carbs with them helps massively (say you have a pasta dish, replace half the pasta with veg for example). I don't do OMAD, I eat a mostly Mediterranean style diet and consistently lose 1lb a week while still making lifting and running gains. Hope that helps!
It is relatively simple. Consume fewer calories than you expend. People have careers telling people how to lose weight, which is idiotic. This guy is ridiculous.
I recently discovered Dr. Mike. I subscribed to his YT channel and listened to his content. I'm a 51 yr old Tongan female. I couldn't believe he said Tonga. Almost everyone knows what a Samoan is, but no one really knows us Tongan. He was spot on about our people! We do love to eat, and we are happy jolly people to hang out with. I've watched his stuff on hypertrophy, and I've downloaded the RP hypertrophy app. I don't count my calories, and I lift weights 5 to 6 days a week. I average about 15 k steps a day. Since applying what Dr. Mike says, I've gotten stronger, and I've lost fat and weight. It's so weird to lose fat and weight when I haven't really changed the way I eat. I just changed the way I exercise. I don't do cardio, but I work 12 hrs at a production type job, and that's how I get my steps in. Oh, I forgot, I also started taking creatine. For about a month or 2 ago. Thanks Dr Mike for all your useful advice!! I can bench as much as I used to in high school!! As we age, we need to lift heavy. At some point, when I stop losing weight, I'll probably change my diet more. Lol. But yup, this Pacific Islander loves to eat too much! Good thing I love lifting heavy just as much!
If the profile pic is you then you have succeeded and may not be putting any women at ease about muscle mass any time soon women probably point at you and say oh no I don't want to look like him what's he doing curls that's off my list now
My background is clinical nutrition, I weigh at 50 what I did in college and am just as lean and i approve this message. People assume I am genetically blessed for looking younger than my age (weight maintenance is half the battle) and I tell them it is WORK. My favorite question is “what do I eat to lose weight?” My answer is always the same: “you’re asking the wrong question.” You have to eat less. Period. End of story.
Same for me, but it's much easier to maintain that appetite if you've never had periods of time when you were so ravenous that even packing on pounds couldn't stop you (which I think is what has happened to most people). It's actually better to never have to lose weight, that gives you the ultimate advantage.
@@MegaLaban12345irrelevant, even if he’s getting fat doing it it’s still 3 years of (hopefully) solid training gaining as much muscle as possible in a hyper caloric state. Just a matter of shifting the fat now
Measuring yourself along with weighing gives you a good idea of what's happening. My weight hasn't moved in 3 weeks but I've lost half an inch off my waist and put an extra KG/rep on most exercises. Tells me I've still lost fat but put a little muscle on, which is a good sign.
You can also go get a full body composition read. I lost 4 pounds but went down a lot with my body fat %. We have a complete nutrition shop here and it's 20$ to do it and u can do a comparison from previous readings.
Takeaway from this video - science has come full circle through all the kooky "1 weird tips for a flat belly" and discovered that you really just need to do what grandma always said: eat your greens, some chicken soup, not too much, get a bit of exercise, and a full night's sleep.
wait but my alpha male tiktok nutritionist told me that calories are a hoax and all i have to do to lose weight is eat a stick of butter and a big steak !!! Im confused now!
Just search your query + RP, or RP Strength. e.g. "how to lose fat RP" Dr. Mike and RP have put out 1000s of hours of free information about diet, fitness and health + ebooks + an amazing diet app.
I lost 18 kgs since February, thanks to Dr. Mike! At about 13-14 body fat percentage now. 3 more KGs, and I'm entering the maintenance phase, until November.
@@spary5751 Watch Dr Mike's videos. He has a playlist on fat loss, basically a step by step guide on how to truly lose fat, and never regain it. The secret key is to not believe all the lies spread by charlatans. They usually help you lose WEIGHT (emphasis on weight, not fat) without a care about developing proper habits, or concern about the muscle loss, and they don't give you directions on how to KEEP yourself fit. If you lose weight by cutting corners using the ways of charlatans, you will simply become an obese person in a fit body. You need to develop habits of a fit person, and your body will follow. Just watch Dr Mike's playlist, and several of his videos expanding on the topic more. Remember to be forgiving and understanding of yourself, but also, don't lose your discipline. It's extremely hard, I looked at fries in trash the other day, and had craving of eating them, it's brutal, but I'm at the end of it, and will soon begin the maintenance phase, to rest my mind and metabolism. I've lost 4 more KGs since my last comment btw, adjusted the target goal, 1 more kilo, and that's it. Decided to lose extra, to look good once I'm at the peak of my bulk phase.
@@spary5751 Watch Dr Mike's videos. He has a playlist on fat loss, basically a step by step guide on how to truly lose fat, and never regain it. The secret key is to not believe all the lies spread by charlatans. They usually help you lose WEIGHT (emphasis on weight, not fat) without a care about developing proper habits, or concern about the muscle loss, and they don't give you directions on how to KEEP yourself fit. If you lose weight by cutting corners using the ways of charlatans, you will simply become an obese person in a fit body. You need to develop habits of a fit person, and your body will follow. Just watch Dr Mike's playlist, and several of his videos expanding on the topic more. Remember to be forgiving and understanding of yourself, but also, don't lose your discipline. It's extremely hard, I looked at fries in trash the other day, and had craving of eating them, it's brutal, but I'm at the end of it, and will soon begin the maintenance phase, to rest my mind and metabolism. I've lost 4 more KGs since my last comment btw, adjusted the target goal, 1 more kilo, and that's it. Decided to lose extra, to look good once I'm at the peak of my bulk phase. Also, I wasn't mentally obese before I began the cut, I gained 10 kilos intentionally, and it made losing weight easier because I wasn't really a fat guy mentally. I imagine it will be a bit harder, if you're an obese person by lifestyle, because you'll have to learn completely new skills and habits, and change the way you live completely. Don't let that discourage you though, you can do it, it may take much longer than you hope, but BE EASY ON YOURSELF, mental changes are not a linear progression, it takes time, discipline, and understanding of your shortcomings.
@adamdevos5101 doesn't define "matter" and gives a very careful and rehearsed answer. When does he address hormones and blood sugar? Dr Mike isn't about to risk his audience so he sticks to uncontroversial advice. Nothing wrong with his advice for most people. It's best to KISS for the masses.
@LearningHowToLiveYT the Human body is not a test tube. The argument from thermodynamics is flawed. It's how your body decides what to store as fat is what's important.
I am really baffled how people think Dr Mike is an expert about food and metabolism. Over half of what he says is absolutely incorrect, especially the CICO stuff. He is funny and convincing though, but him being professor and this clueless is absolutely revealing about the level of "science" around.
Insulin resistance should mentioned here too, together with in/out calories. Many people have prediabetic condition or worth, so their homeostasis is already out of balance.
