These 7 Fat Loss Scientists Convinced Me of The Best Ways to Lose Fat (Mike Israetel, Andy Galpin)
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- Опубліковано 22 чер 2024
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These 7 Fat Loss Experts Convinced Me of These Fat Loss Strategies
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Timestamps ⏱
0:00 - Intro
0:46 - 25% off Your First Order from SEED
1:28 - Dr. Andy Galpin - Energy Flux
5:39 - Dr. Mike Israetel - Glycemic Index
9:53 - Dr. Gabrielle Lyon - Protein for Longevity & Body Composition
11:08 - Dr. Paul Saladino - Nutrient Quality Over Caloric Restriction & Constrained Energy Model
14:53 - Chris Hinshaw - Building an Aerobic Base
21:25 - Greg O'Gallagher (Kinobody) - Compressed Eating Window & Tasty Foods
23:38 - Jason Khalipa - EMOMs
### **1. Dr. Andy Galpin - Adaptation and Reverse Dieting**
- **Insight:** Instead of consistently reducing calories to lose weight, sometimes increasing calories can boost metabolism and enhance weight loss, especially when paired with increased activity.
- **Reverse Dieting:** Periodically increasing caloric intake can prevent metabolic slowdown and promote weight loss, even after aggressive calorie reduction.
### **2. Dr. Mike Israetel - Mixed Meals and Glycemic Index**
- **Insight:** The glycemic index of individual foods is less critical when foods are consumed as part of a mixed meal (proteins, fats, and carbs), as the combined digestion rate mitigates blood sugar spikes.
- **Application:** Focus less on selecting low-glycemic foods individually and more on the overall meal composition.
### **3. Dr. Gabrielle Lyon - Prioritizing Protein**
- **Insight:** Prioritizing protein intake is essential for body composition and muscle maintenance. Consuming adequate protein helps in building muscle and improving body composition.
- **Guideline:** Aim for a dietary protein intake tailored to individual needs, often around 1 gram per pound of ideal body weight.
### **4. Dr. Paul Saladino - Nutrient Quality Over Caloric Restriction**
- **Insight:** Emphasizing food quality over caloric restriction can lead to better health outcomes and more effective fat loss. The body self-regulates better with high-quality, unprocessed foods.
- **Concept:** Focus on whole, nutrient-dense foods to achieve satiety and metabolic health without strict calorie counting.
### **5. Chris Henshaw - Building Aerobic Base and Interval Training**
- **Insight:** Lower-intensity, longer-duration cardio helps build an aerobic base, enhancing overall fat oxidation and endurance. For high-intensity interval training (HIIT), incorporating short intervals with active recovery improves recovery rates and fat oxidation.
- **Training Tip:** Include both low-intensity cardio for base-building and structured intervals for performance and fat loss.
### **6. Grego Gallagher - Enjoyable Eating and Compressed Eating Window**
- **Insight:** Adopting a compressed eating window and allowing for enjoyable foods within calorie limits can make maintaining a calorie deficit easier and more sustainable.
- **Practice:** Incorporate small treats to satisfy cravings while adhering to overall caloric goals.
### **7. Jason Khalipa - Every Minute on the Minute (EMOM) Workouts**
- **Insight:** EMOM workouts provide a balanced approach to strength and cardio training by promoting consistent effort and time management. This method helps maintain a steady workout pace and optimizes gym time.
- **Method:** Use EMOM workouts for efficient and structured training sessions that balance intensity and recovery.
### **Conclusion**
Integrating insights from various experts can offer a holistic approach to fat loss. The recurring themes include the importance of adapting metabolic strategies, focusing on food quality, and integrating effective workout protocols. These insights emphasize that a balanced, individualized approach considering diet quality, exercise intensity, and psychological satisfaction is key to sustainable fat loss and overall health.
Dude, thank you! 💪
@@mikea1121 Welcome 😎
THANK YOU!!!
thanks ChatGPT and MrQuadcity ;-)
@@Shoonai Our pleasure
What I love for you is that you hold two core values:
1. Earnestly seek out truth
2. Changing your mind shouldn’t be seen as a bad thing. Every time we learn something new, we are changing our mind.
“If you’re just eating a bowl white rice by itself, I feel like someone needs to come up and give you a hug.”
i don't get it
Me… reflecting back on the buttered rice meals I had in college 💔. 😅😅
@@cour2knee 😂😂😂
@@cour2kneebuttered rice is SO good 😂
@@cour2kneemy childhood meal fr
This man is so transparent. This is why I always go back to him. Everyone else retain valuable information so they can earn an extra buck with their personal programs. THANK YOU!
I would love to see a video on weight loss and senior ladies. Anyone have ideas?
Definitely would like that too.
Me too!
@vickyburton2434 look at channel Maverick Willet. He coaches women. Look at video Maddy's 110 pound weight loss transformation. I think she was 62.
It’s the same as if you were younger but your maintenance calories are going to most likely be lower
Doctor Mindy Pelz!!! She caters to women after menopause because she is one too 😊
Love your videos. Been following for quite a while. Thanks for your time and information.
Thanks Thomas, informative and useful 😊
Real food. That's the key.
"Single ingredient, natural earth grown foods" Mike Dolce. Thanks to him I cut out all the junk and replaced with single ingredient foods time after time
JERF
Excellent information and summary as always
Wow! Excellent video and overall great info! Thank you!
Excellent video!! Thank you for the content!
Excellent compilation, thank you!
Awesome! And just like you are grateful to be able to talk with all of these people and learn all of this, I am equally grateful for you and all of these other folks for sharing the information with us. It's helped change my life and health. Mentally and physically. Thanks to all of you. Especially Dr. Mike 😻
Amazing perspectives. Thank you for sharing
My goodness! Thomas is on a roll. Amazing stuff. Thank you.
Lots of thought provoking information here. Thanks!
Love that compilation, great idea!
Thank you! It was very valuable! Keep it up
Best compilation of brilliant knowledgeable people! I appreciate your videos and information shared!
This was excellent… I’m gonna have to watch it again. right now
Thank you, Thomas!
So many tips I'm going to have to re-watch perhaps several times
Hey Thomas! I just recently have started watching your videos and have become very knowledgeable in just the past couple of weeks thanks to you! I was wondering if you knew of a good app or would consider making something of your own that would scan a food and basically give it a grade (like the nfl draft grades for example). I just watched your protein bar video from sprouts and there was so much good information in there so that’s where my idea came from! Thanks for all you do to inform us on the road to good health. We appreciate you!
Great Round up of Ideas! I need to see what happens if I play with these concepts!
Such a great video!!!🎉
Awesome dude, supporting other experts in the field. Rare. Thanks Thomas
One,if not the best of your videos,Man 💪🏽
This was a really great video! 👏🏽
Amazing thank you Tom
You’re welcome, I guess.
This is a great and concise video.
Thomas, I really appreciate you using the term "fat loss" instead of weight loss. I think your terminology is more accurate for old fat guys like myself. Yeah, I'm fat - too much visceral fat. But I am losing fat with the help of your videos. Since the 1st of May I'm down 11 pounds. Per my Smart Scale, I've also lost visceral fat. This was corroborated by my belt. I had to take in my belt.
Congratulations man. Good on you for improving your health!
Exactly! I have lost three inches off my waste, but have no lost weight. This is because I have not lost muscle mass.
I’m rooting for you, You got this
16:12 16:20
It's just more accurate lol
Excellent video - but I am still very unclear on what the EMOM workout entails? Thank you so much for all the information you share!
Superb presentation.
It s been 10 years that I started following you 😮 Time really flies! I learned lot from you thank you so much for every bit of it! U r a great guy 🎉❤🥰😇
This was fantastic.
23:00 this is the biggest factor for me in maintaining a cut. My last 400 calories are always reserved for whatever I'm craving that night.
I dread that time of the late afternoon and night
Thank you
Thomas, this was a fantastic video!! Thank you for sharing a condensed version of all these nuggets from these professionals!!!
Hey Thomas! Anyway we can get an updated supplement you currently take? Dosages too?
Thanks again for your great content & information!! I love all of the people you've interviewed in this video - especially Gabrielle Lyon! Although I'm no carnivore - or whatever Paul is these days, I think he's great & passionate - and makes a lot of sense... I also love how he doesn't give a crap (seemingly) about what others think... and although I also like Layne, I can't stand when he steps into his bully mode & rips into Paul - and others...
SO much value in one flog, thank you!
more creators need a greatest hits like this one.
Get clip, thanks for your channel. Love the Born Primitive Shirt!
Thanks for this. I’m really concerned about my husband. He doesn’t eat enough nutrition period and only eats about 1/3 of his protein needs. He won’t listen to anything to do with this stuff. It’s only me who does. He eats protein at supper and that’s it. He doesn’t like 98% of veggies. Won’t eat much fruit either because he doesn’t want to spend too much money. He’s 47. I’ve told him these things but can’t do it anymore. It upsets him too much. All I can do is pray 🙏. Thanks Thomas. Love your content.
Sarah B I have the same issue with my family. Both my bride and my adult children. I try to inspire, encourage, educate....but I come off as the never ending nag. But it's funny now my wife is having to educate her folks using my words about the importance of protein and getting some movement in. My poor kids though I heard em talking to mom the other day that they are just doomed to be a fat a** 😒But yes prayer 🙏
Nice, collecting the best info from all the great health experts in one video. Thnx!
What an interesting video!
happy to see your enjoying more carbs again you should try brown rice with 1/2 tsp of garlic onion turmeric black pepper ginger and 2/3 tbsp of nutritonal yeast with 2 lemons worth of juice n 2 tbsp of olive oil mix all together and add chickpeas and broccoli its one of the best meals in my life i really really really enjoy it and feel amazing eating it i dont even need salt i use the nusalt with it and it taste better than real salt does in that dish
So knowing everything you know now, if you were obease again (or rewind to when you were obease) what would you do to lose the fat?
That would be a great, next, video!
Great question! Lets get it
There are so many variables to consider. Like thyroid diseases, etc.
I am doing full recomposition now. Weight is slightly static but my fat % shrinks weekly.
I workout with cardio and heavy weight lifting 5 days a week.
Clothes are becoming loose. I know I have a ton of water retention due to creatine and gear (female athlete using Ana and honest about it).
So the static scale isn't bugging me because I am watching my body get leaner and leaner.
Intermittent fasting. That is what is helping me to lose fat (I lost weight on a WFPB/vegan diet, but didn’t realize when my body became insulin resistant). I had skin tags for years, and didn’t realize that was one of the symptoms; I thought those appeared because I was getting older 🤷🏾♀️.
Thanks for the video, Thomas. Have you ever considered interviewing Dr Erik Berg?
Seems to me that Thomas focuses on science and actual studies, and the scientists/doctors who delve into it, such as the ones in this video. Dr. Berg, in the other hand, while a good communicator and well intentioned, is decades behind on his facts, science. A lot of what he states in his channel is simply based on assumptions or extrapolations from basic facts, but not thoroughly understood by him. Better sources of information would be, again, the ones in this video - minus probably Saladino who has a very confusing stance on a bunch of things. Other great source of data would be scientists such as Dr. Lane, who has a UA-cam channel called Byolane.
@beleares I think it depends on what specific information you're seeking.
If you can't change your mind whenever you want, by growing and learning new information then what's the point in having one!?! 🙏🏻 Great video.
Can you please do a video on how adding protein and fats to carbs help lower the glycemic load of carbs ?
I can vouch for small eating window warrior diet fasting 20 hours a day and eating keto like lower carb lower fat too makes fat loss easy. I added berberine and niacin plus sauna 3 times a week and losing 2-3 lbs easily each week. I also lose weight much faster with fish so eat a lot of salmon, sardines, mackerel. 10lbs left till I get six pack back I had back in late teens and 53 years old will be a total of 50lbs of fat loss after next 10.
Great examples of how to destroy your metabolism and hormones.
Intermittent fasting worked great for fat loss but it interfered with my workouts when I started going harder. I dunno what you do outside the kitchen but there is a chance it might affect things for you. Good luck!
@@nrgpup77 On heavy days I'll have a hydrolyzed whey protein and maybe a burger no bread after makes me far less sore next day and ready for next day I do that bodyparts. You're right hard lifting and not eating for 3-8 hours later makes you recover slower. On lighter days I do sets of 10 with lighter weights and not near failure no need to do this.
@@SG-ji5ijwhy?
@@SG-ji5ij LOL fasting is healing. It's a great way to regulate hormones and increases metabolic rate, fat burning and improved insulin sensitivity if doing it intermittently
Israetel is always real fun 🎉
Thomas wasnt having any of it though!
Excellent video!
Dr.Mike is awesome & so funny too 😅
Seed is $50 for a 30 day supply. People be out of their minds to pay that every month.
Where else will you be able to get those probiotics? You probably don't check what types are in your kimchi, not lab tested.
just eat fibre...it's a prebiotic.
People spend more than that at Starbucks in a week.
@@rollandklontzI agree with you but they really shouldn’t spend on Starbucks like that. I’ve taken all kinds of probiotics over the years. None have made me feel appreciably better after taking them. But every few years another brand comes out saying they are different, they are better than all the rest. These product marketing campaigns will go on until the end of time while taking millions of dollars from desperate consumers who are looking to feel better
Carnivore appearance to be a great way to better one's bacterial content.
7:01 yep! Majorly overthinking it.
Mr. Paul is SPOT ON
Very cool compilation. I'd say half of this I have heard from sources already
Edit: 14:53 man this clip was gold.
I think the camps that keep pushing the calorie restriction model are crazy. You have these bigger guys eating 2000 cals a day with down regulated thyroid battling along, starving everyday. Say what you will about Paul but he eats like a king and not only looks good, he is strong, has good mobility and shows all his blood work to back up his health claims. Instead of criticizing it might be worth learning something. Eating a half shit, half good diet and trying to make up for it with starvation is a bad idea. Your body can heal and rebuild itself if it has the right nutrients and the proper amount and types of fuel to make energy.
Not everyone's body chemistry is the same. What HE does, works for HIM. It may not work for me
@@lisag18 I agree, but as you say that what do you mean? What he does has massive variability and is meant to be adjusted for the person. Another key here is you never know without trying it.
The body needs carbs, fats and proteins or else you will down regulate your metabolism.
Paul saladino parents are Doctor/nurse soooo he can get any kind of medication he needs to help his body have good metabolism or whatever he lacks
@@TheSupart91 Ahh, he is also a doctor and nothing any doctor is going to give you is going to make you healthy, lol that’s some funny shit right there.
22:38 what he says right here is so true for me!!! Struggling big time. ❤
Synthesis and application of principles, such as you have described in ways of losing fat, bring such credibility to your channel, Thomas. Simplicity of principles is necessary; integration of principles is grander, however.
can you make a vid about Bovine Colostrum
I’m with Greg. I eat pretty healthy at work, but when I get home at 10 or 11 PM it’s dinner and ice cream or some kind of dessert, and I walk around at 12-15% body fat. I think portion control helps too. I see people go through a half gallon of ice cream like it weren’t nothing.
Can u talk about supplements and things that block androgen receptors…learned that things like curcumin, taurine, berberine, etc and a long list of things that block these receptors
is blocking good or bad?? i take everything You listed & probably more since i take a ton of different supplements.
@@LaciRae theres a recent video out and blocking these receipts just means that for males it can contribute to lower testosterone or hormone levels if they have less or reduce amount of receptors to bind to…I think it would apply to females for estrogen…I also take these supplements and seems there a long list
I thought for sure you would mention the advice of kino body about getting 12 K to 15 K steps for fat loss. That conversation was so helpful for me.
This message is Thomas approved. Love your Herculean arms
EMOM is the best solution in this video for me.
All my workouts are 5 sets x 4 different body parts for 20 sets total.
45 mins resistance and then 10-15 mins on the treadmill to cool down.
2-3 x per week and there's not much else to worry about.
Don't know why, but Thomas always looks so sad. Give us a smile. You do so much for so many. Thank you.
It's funny about our different perceptions. It seems odd to me that he appears sad to you. Agreed, no big smiles, but his face has a very pleasant expression to me.
Kind of a weird thing to say. I hate being told to smile. Maybe he just has resting B face.
Oh, I didn't intend to be mean. I take it back😊. It's probably just a perception based on how I was feeling at the time. Thomas reminds me of my oldest son, so I enjoy watching him. I think he is very smart.
Expressive!
You think he needs to have some cheesy dick Clark grin, I'm glad he doesn't, it would make him appear less credible. Some of us feel great and don't naturally smile. The idea of forcing a smile or being able to put on a camera smile is completely foreign, unnecessary and unpleasant.
I eat at maintenance level and fast one day a week (6/1 instead of 5/2 IF with calorie restriction of 600 calories). I have gone from 200 pounds down to 175 pounds in 6 months (about 1 lb per week). I also do cardio, Pilates, and lift weights 5 days a week.
spot on about adapting to more food and having more energy -
Russellbuddy reminded me of low days needs low food, and workout days need lots of food. It works, yesterday was my rest day. I ate high protein for breakfast, no snacks, no lunch, high protein dinner. Shred off 3 lbs of weight, probably water weight. I got lots of that.
Ah ha! Now I understand why zone 2 is beneficial. The penny dropped. Thanks so much!
Thomas, please interview Dr Greger (Author, How Not To D I E). He has a very clear view on the topic.
Love a square of dark chocolate and a few almonds as my sweet treat. 😋
That whistly S sound is killing me lol
Is that the band shirt “ fear” ?
One of the best pieces of advice I found through the sea of youtube fitness influencer's came from Jeff Cavalier (outside of everything killing your gains😅). The advice was "you cannot out lift a bad diet". I took that serious and seen substantial results.
i started with Keto after the Pandemic weight gain and bad nutrition resulted in me having Bell's Palsy. Almost zero potassium and Vit D. I lost 45 pounds pretty rapidly, in part, i think, because that over weight state was new for me. I went off the rails when Thomas said having some diet soda now and then isnt bad. WELL,,, it IS bad if you are a diet soda aholic like i was. ANYWAY,,what happened on MY low carb journey, other than the weight loss,,was discovering that going LOW CARB ended my massive osteoarthritis pain,. IM 67 now and have had osteo since age 19. NOT having to eat pain drugs several times daily was a miracle in its self. Anytime i do eat a lot of carbs in one day, i end up with aching joints to the point of sleep disturbance. For me, it is the STATE of NO pain that motivates me to keep doing a version of Low Carb. IM far from perfect and still weigh more than I want, but i am in control of my pain. It is NOT in control of me.
Thomas can you do a video on the new research linking xilotol to stroke?
I'd be happy if you could look into both protein recycling and the role of insulin for muscle building.
The reason is, and many will hate me for this, that its obvious that the trend of getting your 120g to 200g protein per day is wrong theorizing.
I just think it from a meta view. Who is right, doctors who extrapolate their theoretical knowledge of how to get old?
Or people who actually got old. And in them you usually find fairly natural diet, not too stressful life, diet leaning towards (natural!) carbs, no trace of muscle bulking, no specific vo2max training throughout life, times of scarcity, simplicity, leaning toward happiness.
And how do I know that they are not DESPITES, meaning eg, that they got old DESPITE having a sourdough bread each week, or DESPITE having some fish and poultry?
Because all these people existed at the same time. The muscular pumped guy existed and didn't get old.
The rich guy, who ate half a cow each week existed and didn't get old.
The vegan existed and didn't get old.
That's why.
Its like "experts" who know athletes should eat xyz to win, vs winning athletes and how they eat. They don't win DESPITE their diet, because those other diets exist in other athletes, but they don't win.
Peace all!
My biggest challenge and hurdle for losing weight is not eating at night and close to bedtime. If I could conquer that challenge, I can burn fat 100× faster
If you get up early and exercise, as well as fast in the morning, by dinner you'll be exhausted. I just eat, with most carbs at dinner for natural melatonin, then get tired and sleep after a short walk 😴 No time to get tempted snacking 👌
@@LennefalkStudios yeah, I am trying to wale up earlier than I usually do. The other issue is the medication I take at night is notorious for spiking your appetite through the roof
Try drinking tea at night, no sugar though . You feel relaxed, no calories and your stomach feels full. Overtime your brain will stop nagging you for those treats at night.
@@Persepolis8564 sounds tough, if possible maybe a more carb heavy meal at night, then a short walk and straight to bed. For me it usually knocks me out after being awake 16 hrs or so being active 🔥😊🚶♂️ keep it up!
Just eat before bed , but eat less throughout the day, I also keep my diet low in fat like Tom . A meal 1 -2 hours before bed will not hinder fat loss
Sounds like Thomas is very concerned about what his viewers will say and think about him for "promoting" Paul Saladino. I would have been like, "Watch this clip of what Dr. Paul Saladino say about ... 'I agree with him on this point.'"
I love Paul Saladino who hating on him?
people were frustrated with him because he changed his guidance drastically over time, drastically
@@markothwriter you mean because he found out what works for his body and not as easy as one size fit all
@@ciprianolopez7559 because he started eating loads of sugar, and when he gets CVD people will blame it on the meat
all the Carnivore Cultists that he betrayed with his Apostasy.
Have you interviewed Ben Bikman?
The chocolate at the end of the day is a Game Changer, it's the only sweet I don't over eat
Love it but can’t eat it at the end of the day or I won’t sleep 😂
So how do you figure out if you are one of the people who needs the "reverse diet"? Is there (scientific) evidence that it helps one body type more than others? What about women in perimenopause? I have questions. I'll take answers.
Somehow dr Layne Norton was overlooked? He brought light to IIFYM, protein, original debunking and showed how we can apply this at a practical level.
Most excellent - this all is truly cutting-edge, recently discovered information that is part of the evolution of us trying to figure it all out. Ironically, probably half this info takes us BACK in time by blowing up recently pushed misconceptions to a more common sense driven and less stressful way of thinking. We are really good at making things too hard. Eating good food relieves us of having to worry about stupid and irrelvant BS. People who eat crap whilst counting colories in and out are on a hamster wheel to nowhere.
I stay lean year round but thats because im poor and do a lot of commuting with body and eat whole foods, got veins in my abs fron all the walking, my toe is jacked up from being stubbed really jard and rigitis but i get uses to it
i do think a high quality non enriched rice single ingredient is more nutritious than the string of ingredients in enriched rice.
I agree w/ Dr Paul.
Eating whole foods/ the food our ancestors ate has benefits we probably don't even know about yet.
If you ever spend a season researching the history of nutrient density in produce you find out that modern produce has significantly less nutrient density than the past. So the idea is that our appetite could be linked to nutrient deficiencies that we don't even know about.
How do you test this?
I have a juicer.. I juice slow carbs in root vegetables beets and carrots with fast carbs in fruits add in a huge amount of greens, spinach, collard greens.
Juice 6 big servings to serve you for the next 24 hours.
And you'll see you can get through a whole day with like 50oz of juice and not feel hungry.
Yup. You dont' even have to go all that crazy honestly. Even modern foods, eaten with good variety and as close to nature as possible will decrease your appetite. The body isn't as needy as people think. Very little intake of nutrients can easily make your body happy and you won't feel the need to eat as much.
The clip with Andy Galpin about a client not loosing weight at 1800 cals needing reverse dieting, sounded to me alot like the metabolic damage theory of Layne Norton a decade ago, largely debunked at the time by Lyle Mcdonald as simply being temporary water retention.
I just did seek the peak, a 16 km 1400 m mountain run. Crazy, 2 hours of nonstop hardcore. My legs are done.
It kills me that so many people reject the idea of the "KINDS/TYPES of calories" being important. Like... we have this 6,000 to 300,000 year long meta-analysis spanning the entirety of human civilization up to this point (depending on your belief system and personal thoughts, I try to remain open to all beliefs)... and that 6,000 to 300,000 years of data shows us that humans had **NO ISSUES** with obesity and other "Diseases of Civilization" (with very, very rare exceptions) before we started adulterating nature.
"Illnesses do not come upon us out of the blue. They are developed from small daily sins against Nature. When enough sins have accumulated, illnesses will suddenly appear." - Hippocrates
I don't know how people can look at the last 60 years, or even 100 years, of degradation of the human physiology (on average, globally) and not see that eating 4 Big Macs and drinking 4 twenty ounce cokes every day for life *IS DIFFERENT AND FAR WORSE* than consuming those same calories in whole, organic foods close to nature.
Like... did we evolve alongside Coke and Big Mac's for 6,000 to 300,000 years or did we evolve alongside organic, whole foods for 99.9% or longer of that time period???
Cool
So, this is like going back to a regular clean diet. Rather than the span of LC carnivore or ketovore.
Dr mike is the best man with knowledge on UA-cam
Lyle
Gallagher making shit up 🤣 as he blabs & blabs 💀
- Overall, video gets a 👍
I can't believe Layne Norton is not on this list. It says a lot about the content in this channel.
Some one please post the facts