Ask the Expert Panel: Nutrition and Diet Roundtable - Bodybuilding.com

Expert Panel: Everything You Need To Know About Nutrition! More diets than ever seem to offer you life-changing results-and have research to back them up. So which one is for you? Two of the best minds in muscle meet up to give you the lowdown!
Read the full article: bbcom.me/1MRaGIE
What will you eat today? You have a world of choices, and a world of people ready to tell you why you've chosen wrong. It can be overwhelming, especially because sometimes it seems like your very life-or at least the life your six-pack, hard-earned muscle mass, or other aesthetic goal-is at stake. So where do you start? Start here!
In the second of our expert panel roundtable discussions, we invited Dr. Jacob Wilson and Dr. Robert Wildman to discuss the fundamentals of goal-based nutrition and how the scientific landscape is rapidly changing. They break down some of the rules that should guide trainees with a range of goals, from losing large quantities of fat, to chiseling off a couple percentage points. Then they discuss three increasingly popular dietary protocols-ketogenic diets, "if it fits your macros," and intermittent fasting-from the perspective of fat-loss and muscle preservation.
The best way to learn from these experts is to watch the entire video. Then, if you'd like to refer back to specific sections, use the bookmark links below. Don't see your question answered here? Shout it out in the comments below so they can address it in the future!
EXPERT PANEL NUTRITION AND DIET TABLE OF CONTENTS
WHO ARE JACOB WILSON AND ROB WILDMAN? - 0:40
WHAT SHOULD I CONSIDER WHEN LOOKING AT DIETS? - 2:25
Losing fat and building muscle at the same time: Is it possible?
Do I have to lose muscle when I diet?
Macronutrients and changing body composition
The two things you need to build muscle and burn fat
WHAT IS THE OPTIMAL PROTEIN INTAKE FOR LOSING FAT? - 6:05
Three meals a day vs. six meals a day
The anabolic effect of protein
The per-meal protein "threshold"
The thermic effect of protein
Other ways protein helps burn calories
HOW SHOULD I DECIDE HOW MANY CALORIES TO EAT? - 9:00
The one-week method to determining "maintenance calories"
How to perform a "self-inventory"
Mifflin-St. Jeor vs. Cunningham
Where to start your caloric deficit
Your starting body composition and fat-loss
WHY IS IT HARDER TO LOSE FAT THE LEANER YOU GET? - 12:14
Your body's preferred fuel sources and how they can change
Why leaner people need to be careful with caloric deficits
Two supplements that appear to spare muscle tissue when dieting
How to alter your macros and protein intake when calories go down
HOW CAN I BURN FAT AND BUILD MUSCLE AT THE SAME TIME? - 17:40
The importance of cellular signaling and how to take advantage of it
Cardio duration, intensity, and fat-loss
How studies have achieved simultaneous fat-loss and muscle development
HOW SHOULD I OPTIMIZE MY RESISTANCE TRAINING FOR FAT-LOSS AND MUSCLE GAIN? - 20:45
Training frequency: The old way vs. the Norwegian way
How to balance intensity and frequency
The muscle protein synthesis "window" and training experience level
Heavy lifting vs. hypertrophy training
The importance of listening to your body for training-particularly when dieting
KETOGENIC DIETS: WHAT ARE THE BENEFITS AND DRAWBACKS? - 25:05
How most people get it wrong
The importance of fats, and the perfect keto macros
Carb-adapted vs. fat-adapted or "keto-adapted"
How long it takes to get "fat-adapted"
Why very high-protein ketogenic dieting may not work
Ketones and hunger level
New research on ketogenesis and health markers
Ketogenic diets and type 2 diabetes
Why there isn't just one diet for everyone
New research in carbs and training volume
The problem with weekly cyclic keto diets, and a possible solution
"IF IT FITS YOUR MACROS" (IIFYM): WHAT ARE THE BENEFITS AND DRAWBACKS? - 41:20
What are IIFYM and "flexible dieting?"
"What is sustainable?" vs. "what is optimal?"
What potentially gets lost in IIFYM
The importance of healthy choices
Why your history and "personal inventory" are crucial
INTERMITTENT FASTING (IF): WHAT ARE THE BENEFITS AND DRAWBACKS? - 47:30
The many faces of IF
The importance of muscle and its impact on IF diets
The limitations of existing IF studies
Obese vs. non-obese populations and IF
"Modified" IF protocols for lean athletes

[@GmoneyMozart]

I can't believe I sat through this whole video. Great job. The content was great and the flow of the panel was excellent.

[@shufflingroger]

I really recomend this. Every medium-advanced advice is here. With proper study, you can't miss, this is the compilation of 100 different youtube videos!

[@mrunlmtd]

This is the information that the public needs to know! Real studies backed by science and built for results. Great information from reliable people, awesome work.

[@ShanaEmily]

This could not have come at a more perfect time. I absolutely loved this conversation so insightful thank you for breaking it down!!

[@Fields292]

Wow this is by far the best podcast I’ve heard on KZbin. These guys are very knowledgeable! I am a personal trainer and I like to experiment with all diets so that I can relate to my clients and help them choose what is best for them. At the end of the day, it all comes down to customization. There is no one size fits all diet. You have to find what works for you. With intermittent fasting I did lose a lot of lean mass because like the Doctor said I was already resistance training. What I do now is I stay within my maintenance calories and consume good quality foods while increasing my frequency. I put on 7 lbs of lean muscle mass in 3 months.

[@drew765]

One of the best videos on nutrition and diets I have seen. Thanks a lot!

[@Andrew-he1sh]

phenomenal!!!!.. love these panels.. can't wait for more...!!!!

[@michaelkaufusi2201]

Very in depth info felt like i was there with them. Great job please more

[@deadheroes7888]

Thank You for that extremely helpful description section

[@AndyPandyy123]

If anyone can correct or add to this, please do so but I'll try to summarize this video as simply as I can. 1. They discussed what type of workouts work best in terms of maintaining or gaining lean tissue (muscle). It was discussed how someone who is new to training can benefit from a workout that trains one muscle group once a workout. For example: train legs Monday, train arms Tuesday, etc. On the other hand, someone who is more experienced in the gym may want to consider training the same body parts every day or every two days. This means compound workouts or training more than one muscle group at a time will be more beneficial to an experienced gym goer. The reason for this is because of the way the muscle repairing process (protein synthesis) affects the two different people. A beginner's body may be repairing itself for the next 3-4 days but for the experienced guy, it can do it in, say, 12 hours. This means the experienced guy should train body parts more often so they don't 'plateau'. 2. They then covered different types of diets: high carbs vs high fat. The human body can depend on glucose diets (higher carbs) or it can depend on a ketogenic diet (higher fat). Points were given on how a ketogenic diet can have more benefits, like lower cholesterol and lower fat levels in your blood. They also touched on why the QUALITY of the foods you eat is important. For this reason, IIFYM (if it fits your macros) may not be the best choice when dieting. 3. The end of the discussion was dedicated to intermittent fasting which covered how longer times between meals can be beneficial for some but not recommend for others. 4. It was also pointed out that it's easier to target fat loss and maintain muscle when you're overweight or obese because of the abundance of resources. In this case, fat. I hope this helps you and anyone else who watched this video.

[@SalmanKhan-ti7or]

Great Summary

[@Jackrabbit1250]

As a beginning lifter I learned SOOO much from this video!!!

[@Lewapor]

Awesome and insightful! Appreciate

[@zachsmith4551]

Lots of great points on the ketogenesis diet, very informational, well organized video.

[@SushiPizza42]

Very helpful and informative video, I need to sort my nutrition out. I love exercise but I also love junk food :/ I'm naturally lean but if I just put the effort in I could look so much better.

[@hongkim3662]

Super great watch

[@MindBodyStephen]

Excellent video with great content

[@GeorgeWohar]

More can be learned through this video than many nutrition courses they have out there. Great stuff!

[@orlandocastro9998]

They are awesome! Keep on the good work

[@sagarghabade87]

loads of information.. thnx for this

[@rickmayson2833]

Really informative! Thought it was gonna be boring but kept me intrigued throughout the interview

[@DanaRaquel]

Amazing content! 👍

[@hokeypokeypanda]

This is excellent.

[@TSCsREFLEX]

Only thing i question is during intermittent fasting taking BCAAs. Amino acids and protein in general is one of the bodies key indicators that the body has been fed. I would think it would halt enzymes and ketone production during this time. Essentially just making IF useless. Just my opinion. Great video

[@pstamatiou]

fantastic!

[@jamsaguinsin4032]

Great Job

[@pleasantlyme6136]

Wow they put my diet into perspective so nicely. I will definitely intermittent fast and watch my protein intake so that I don't burn muscle. I'm overweight so I'm happy to burn ketones... I'm looking to start resistance training but afraid I'll burn muscle.

[@aliabdullah2724]

ketone

[@winklelaltlanchhunga4313]

wow that way well comprehended ....one thing doc or docs...i may say...when ketogenic dieting, what is your optimal meal frequency.. or does this have any effect in the diet protocol? happy if you could answer

[@universeusa]

Gentleman, thanks for the info.

[@Rooster7six]

Great Video! Now I need more information on the ketogenic diet!!!

[@IkaroTheDog]

One to watch!

[@MenOfPurposeHQ]

PLEASE MORE

[@larryhurst8958]

How about dieting and training for competition in the older body builder? Over 60. I am 66 and have been a competitive weightlifter, power lifter, and body builder. As we age our test and gh both decline, we accumulate fat and training is not the same as it was for me in the 30s and 40s age. Can diet help or better said can a particular diet help older lifters etc raise levels of test and GH and return to a reasonable level of training. I know in your roundtable you talked about the resistance training, but I am pretty sure these were younger lifters, and how they responded. Any thoughts? Enjoyed the video, very exciting research.

[@elliotireland1]

Awesome video guys, I would love to give ketogenic dieting a try but I am severely allergic to milk and dairy products (also eggs and dairy products from other animals like goats milk). Can I still reach a keto-adapted state on just things like nuts, avocados, coconut oil and less lean cuts of meat?

[@harrysmithwork]

how could you follow a ketogenic diet when trying to increase lean mass, would you calculate your macros then just adjust the ratios to around 70% fats, 25% protein and 5% carb like you discussed?

[@rickyanthony2038]

This was very informative. Maybe you can do shows on specific supplements for muscles building on a timed taken basis. Then another show of fat burning supplements.

[@JadeArcherIRL]

Great!

[@TonyHanny]

I think doing IF while focusing on "progressive overload" in the gym, will help you to "mantain muscle" while dropping a little bit of fat slowly.

[@killyourself9581]

Tony G. Reyes "right"

[@mariagallegos5255]

So I should consume approximately 20g of protein per meal (for example I have 3 meals a day). What if in breakfast and dinner I'm consuming around 10g of proteins, but on lunch like 40g? does that work the same ?

[@aboubrad]

Greetings!!! I am aware that Retin A (Vitmain A) should be consumed in controlled doses because too much creates health issues however when performing heavy duty physical exercise it is okay to increase dosage. But I read that the bodybuilder should EVEN consume more because it is necessary for muscle building . My question is how much more without overdose side effects? Because I am engaging in some high intensity workouts.....6 days a week....3~4.5 hours per day....weightlifting combined with power lifting......can anyone help? thanks fellows......

[@SamFredSand]

Thank you for including the women. Xox for years I followed specific carbohydrate diet by Elaine Gottschall, Breaking the Vicious Cycle. This diet is to heal your gut and stay on it for one year. But I found this diet great for weight training as well. Like the conversation here. Low carb moderate protein and full fat. I went off it bc a dietician in 2003 told me its not a sustainable diet and i believed her. But today its similar to keto. Wished I never listened to that dietician. She was so wrong. Thank you for applying the scientific facts to keto and fuel sources for humans.

[@firstlast6458]

Great video

[@firstlast6458]

+micahmellon Nudes in bound.

[@GawrGurasBathTubPizza]

john also even states "the thermic effect of foods" is NOT affected by the amount of meals eaten, 6, 4, 3 meals, it doesnt matter, its base on TOTAL amount of calories this never touches on that and instead states otherwise, what?

[@melsypoo01]

What about ketogenic diet when you are in prep for bodybuilding and need to maintain build muscle but loos fat. My nutritionist has me on C: 35-55g P: 115-130g F: 95. Will that be too much protein and not enough fat therefore kick me out of ketosis?? I weight trian 4x a week and 4x a week moderate intensity cardio. I now feel soooo drained of energy. I've been keto strict keto for 1 year 6 months so prior to bodybuilding I was very fat adapted. Now I feel lost and feel I'm not gaining enough muscle yet not losing enough fat. Help please

[@gvaibhav17]

This video is Worth its weight in diamonds.

[@brackers1112]

jacob ask ben what his incredible bulk reset phase is like and do study on that its basically keto with dextrose post workout and refeed meal on last day of week or atleast thats how i do it hahaha

[@justpruvitnation9112]

How or I should say Who can or has this broken down for the layman?

[@AndyPandyy123]

Just Pruvit Nation a bit late, but I'll try to summarize it: 1. They discussed what type of workouts work best in terms of maintaining or gaining lean tissue (muscle). It was discussed how someone who is new to training can benefit from a workout that trains one muscle group once a workout. For example: train legs Monday, train arms Tuesday, etc. On the other hand, someone who is more experienced in the gym may want to consider training the same body parts every day or every two days. This means compound workouts or training more than one muscle group at a time will be more beneficial to an experienced gym goer. The reason for this is because of the way the muscle repairing process (protein synthesis) affects the two different people. A beginner's body may be repairing itself for the next 3-4 days but for the experienced guy, it can do it in, say, 12 hours. This means the experienced guy should train body parts more often so they don't 'plateau'. 2. They then covered different types of diets: high carbs vs high fat. The human body can depend on glucose diets (higher carbs) or it can depend on a ketogenic diet (higher fat). Points were given on how a ketogenic diet can have more benefits, like lower cholesterol and lower fat levels in your blood. They also touched on why the QUALITY of the foods you eat is important. For this reason, IIFYM (if it fits your macros) may not be the best choice when dieting. 3. The end of the discussion was dedicated to intermittent fasting which covered how longer times between meals can be beneficial for some but not recommend for others. 4. It was also pointed out that it's easier to target fat loss and maintain muscle when you're overweight or obese because of the abundance of resources. In this case, fat. I hope this helps you and anyone else who watched this video.

[@theramseyclark]

@52:20 hit the nail on the head!

[@kristiyanmilov524]

Freeeеe оnlinе video shows thаaaat еаt rеal food and still gаin rеal wеight lоoss! Click here to watchit nоw. twitter.com/6acbc89f390cc39d7/status/788632172043366400 Аsk the Expеrt Panel Nutritiоn and Diet Roundtable Bodybuilding сom

[@schanemassey3861]

Why the hell did you guys pick that little ass table to sit at?!!😂😂 y’all damn balls are nearly touching.

[@LucaYourFitnessEngineer]

said ket diet is 75 fat 20 protein and 5 carbs. Right. Could you show us an example of meal plan respecting this macro-split ?

[@whitneydavis124]

I'd be interested in their response to this as well. But I know one of the hardest parts is finding enough sources of fat since we're not used to eating that much. Just from my own experience: fish, bacon, eggs, avocados, olive oil, coconut oil, real butter (not margarine), I know many people love putting butter in their black coffee to get more fat intake, other dairy products, nuts, nut butters. Then your carbs will be mostly vegetables, which have a lot of fiber so not that many net carbs. For meal ideas, I like making lettuce wraps, simple eggs and bacon, almond butter and celery, fish and veggies, guacamole and sliced bell peppers (instead of chips). Use olive oil to make salad dressings and cook with coconut oil (I've read that heating olive oil is bad) to get more fat. But I'd be interested in hearing which are better sources for building muscle. Good luck!

[@yilberth29]

Yea

[@MrOldSkoolMan]

Dr. Jacob Wilson - I have been trying to find an answer to this question and maybe you could help? Not good to eat a high fat meal with carbs... it blocks the transportation of triglycerides into the muscle and mitochondria. Q: is this consumption at the same time and if not, how long to wait before consuming carbs? E.g eggs, butter, mackerel and fish oil, say 11am. Training part 2, at say 3pm. Is oatmeal ok, Pwo... or will the carbs be too close to the high fat meal and detrimental to health?

[@Ketovip]

#Michael Campion This guy is only here to plug and promote their unnecessary supplements... @Shana Emily I'd like you to see the video at this keto diet information: teamketovip.com/

[@Ketovip]

#Anas Haque Ayyyyyy @eZROFLxX Did you check out this keto diet info: teamketovip.com/

[@eliasrashidi575]

Gold

[@anashaque4777]

Does Cardio in empty stomach help to burn more fat or cardio aftet weight training help to burn more fat?????

[@micahmellon]

Yes

[@Ty33Budd]

That's it, I'm going Keto!!

[@austinsheridan66]

Can someone please explain what it means to be anabolic or catabolic?

[@numinumful]

Austin Sheridan hello i'll write in brief what i know, hope it'll be helpful> basically anabolic is the state where the muscle recovers and build itself, so for example this is the state where the actual gains from workouts are gained. catabolic state is the opposite - this is the state where the muscle are beakingand deteriorate. at all times of the day those two states are happening all the time, but the peak times are during sleep at night, after sleep, in the morning and after workouts. during sleep, this is the time where the body recovered,, meaning this is pure anabolic state. in the morning, the body is in sort of catablic state as the anabolic capability is exhausted, also after workouts the catabolic state is at peak.

[@pavlospapamanolis8951]

Actually carbohydrates are muscle sparing. Much more efficient, no adaptation period. If you gonna mention protein sparing, you should also mention that carbohydrates do the same. Thanks

[@eZROFLxX]

what's the best way to calculate my macros

[@micahmellon]

Eat booty

[@dzejzi1757]

The moment you push BCAA consumption i turn video off...

[@TheMesoPeaks]

Dymatize guy is a little biased towards his supplement. You don't need too much protein. 1g/pound is the maximum limit. Anything in excess turns into glucose.

[@tommymc7535]

So can you lose fat and keep muscle or not....

[@waynecommodore79]

I love this but this it would be better if they face the camera.

[@ZCAVS]

Does keto reverse heart disease and does it cure diabetes?

[@ronieelise6143]

Pamela Schmidt Here's a second one. :)

[@WBHustlas]

Is it true that not eating carbs before working out encourages the body to use fat for energy instead of carbs?

[@TonyHanny]

Your body uses carbs (glucose) as te main fuel to the body, when you shut down the intake your body uses stored "fat" (triglicéridos) as reserve fuel, but you have to be very careful, you dont wanna go to long without, because your body will start oxidating muscle cells (muscle) as fuel and you dont want that

[@WBHustlas]

Tony G. Reyes thanks for the reply bro i currently don't eat any carbs before i work out then eat them afterwards

[@TonyHanny]

+Karl Santos if its working for you and you are seeing results keep doing bro, it really depends from one person to another, some do great while fasted or little food, while other struggles, there's really no evidence that eating before a workout "maximize your strength" just be sure to hit all your macros and calories throughout the day, most importantly after you workout, doesn't matter if you divided into 3,4,5,6 meal as longs as it fits your lifestyle, try to be pragmatic, i recommend you check out the channel "kinobody" i think it might interest you, because of the content is related with your approach aka "IF" getting leaner over time while maintaining muscle.

[@WBHustlas]

Tony G. Reyes appreciate the advice bro, will definitely check it out

[@danteguerrero9069]

If you watched the other videos. You need to have nutrients before you workout like a whey shake because your body will go steep down.

[@felixandresjc]

(34:16) fat is a lipid right... (oh shit) so... (oh shit)... its really cool to see that :)

[@CreativeLeadershipwithDaniel]

Where does fiber come from in a keto diet?

[@michaelbarrett2968]

***** Green vegetables that are lower in carbs- such as broccoli instead of peas. Some people also take a supplement like psyllium husk fiber.

[@oliverstevens9194]

Thought these two were gonna have a boxing match at first

[@SuperLalalas]

gordon ramsay, is that you? from the side?

[@ErikThiart]

But do they lift... ?

[@ErikThiart]

I'm just joking, it's a good video!

[@dual7779]

+Erik Thiart Yeah they lift. They're just drug free

[@stephenwirth9298]

It's what u eat not calories

[@choctop5330]

Get that supplement dude on the left outta here Jacob is the one everyone wants to listen to

[@ericdahl2915]

Just eat Raspberry ketones like Dr Oz said lol

[@vbgthashit]

Why if they have too much knowledge...they don't apply that to their bodies....and they get huge...after that I will praise them

[@Cacophony314]

There are 26 brain dead people who probably couldn't follow. This video validates my knowledge, gives me greater clarity, thank you so much for this informative civil discussion. I wish there were more women that were capable of discussions like this... ~ Sigh.

[@LGElectronics24MA32D]

Hey, have you heard about the Bonnfai Amazing Body Builder (search google) ? I hear positive feedback from my coworkers finding quick results .

[@aaronf.186]

Bro science round table

[@IftikharAhmed-dw6fu]

found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed great muscle growth.

[@GLCraft1]

HOW CAN I FUCKING ASK A QUESTION ON BODYBUILDING.COM

[@dipakkatuwal1011]

Be sure to read bodybuilding review on my blog before you buy. Go to *carlreviews. com/bodybuilding-com-review/* Thanks. Mead.

[@birdman4birdlegs]

I'm going to feel like I'm alone on this one.. But is anyone really tired of the amount of exposure Jacob Wilson gets?! He seems to always have one foot in hard science and then another in broscience. Which is probably why bb.com loves him.Not saying the dude isn't smart.. he obviously is. But I just get the sense that there is an incensitve for him to promote specific concepts in bodybuilding that have been disproved time and time again to keep the lights on at the bb dot com warehouses

[@whitneydavis124]

What exactly are you referring to that has been disproven?

[@birdman4birdlegs]

mealtiming having a direct impact on results, the anabolic window , optimal foods without looking at the entire picture, glycogen replenishment and it's neccesity through food (basically the anabolic window again), time under tension as a be all and end all of hypertrophy

[@drew765]

D Bechtel Well meal timing such as eating every 3-4 hours in regards to fat loss because of higher metabolism has been debunked. Dr. Wilson is referring to protein synthesis, not fat loss. Also, the anabolic window following a work out is real, it is very optimal to get some carbs and protein within an hour of working out, it is just not AS necessary as once thought.

[@birdman4birdlegs]

Andrew Chen Go take a look at martin berkham of leangains.com who fasts for 16 hours of the day, trains fasted and dosen't eat for hours after training. He's about as big as you can naturally get and his clients have gotten impressive results.as well. Not a promotion for IF just an example. In regards to the post workout window, your body is usually going to still be absorbing protein and carbs anyway.. plus the amount of glucose you down in an hour long workout is pretty insignificant unless you run long endurance events or workouts. Your body will use all the protein it gets thrown at it and any excess will just be converted into expensive carbohydrates via gluconeogenesis. The word optimal is very misleading btw.. a) If you're gaining muscle and have a post workout feeding, you have to examine all the factors like it you're in a caloric surplus, are you well rested , are your training sessions well thought out and effective, you would literally need to have a trail on yourself with no post workout window to see if it's truly optimal. b) If it's optimal for gain by a negiblible amount but dosen't really suit your life and you're not hungry.. is it really optimal if you can't stick with it? All things to consider!

[@MultipleChoice162]

This guy is only here to plug and promote their unnecessary supplements...

[@Woolfy95]

I agree.

[@georgefaltus]

watch the movie "the delicate balance " scientific proven info on animal protein and how deadly it is for us

[@stephenwirth9298]

Calories r not important

[@razzzor1239]

Eat food, guys you need more protein, buy eggwhites, plzzzzz dont let these supplements win

[@chrisg9615]

Not one of these dudes is jacked ffs how can we trust them

[@razzzor1239]

Hahaha so bul

[@bm2g]

love me some bro science from guys that look like crap!

[@Jukkendahl90]

They just happen to have Phd in skeletal muscle physiology and in nutrition. There is your bro science bro.

[@LucaYourFitnessEngineer]

Jukkendahl90 I have been on the "science" side the whole life. I do not understand why they actually do not look as they should based on their knowledge..

[@justincredible7299]

Go check Dr. WILSON Instagram and youll see if he looks like he lifts

[@Jukkendahl90]

Luca YourFitnessEngineer They both look fit but maybe they are not so excited following a strict meal plan. Personal choice I assume.

[@joelypisreallysurfy]

These are guys who have extensive experience and education in their fields and are also extremely successful in their line of work - would definitely not cast their discussions aside

[@vadislavbakurin3818]

My sister laughed when I told them I was gonna become slimmer with just using Okibetonic Secrets, but after I showed these people great results after I used it they're begging me to share with them about it. Of course I won't tell them the details about this diet plan, hahaha

[@petebang]

talking around the bush and making no conclusion

[@destinyclay4090]

I hear lots of people keep on speaking about Okibetonic Secrets. But I'm not sure if it's good. Have you ever tried this popular weight loss methods?

[@charlesnemec4280]

The words "insulin response" never came up..this is a joke. Ignore the talking heads they are out of touch.

[@PureTruth]

Scrawny unexceptional guys sit around a table and discuss theory….

[@sagarghabade87]

loads of information.. thnx for this