Dr. Mike Israetel’s Ground Rules for Losing Fat and Building Muscle at the SAME TIME

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Building Muscle & Losing Fat at the Same Time | Dr. Mike Israetel Interview
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Timestamps ⏱
0:00 - Intro
0:56 - 15% off Bon Charge's Sauna Blanket
1:56 - Be a Beginner
7:22 - Resistance Training & Body Recomposition
8:10 - Building Muscle in a Caloric Deficit
10:37 - How to Resistance Train for Muscle Growth
17:00 - Resistance Training & Hunger
18:08 - Resistance Training is a Health Panacea
19:46 - Sleep
24:20 - What to do After a Night of Poor Sleep
27:46 - How to Get Ready for Sleep
30:12 - Where to Find More of Dr. Mike's Content

[@ThomasDeLauerOfficial]

Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

[@AP-to3hz]

I laughed at your joke. Dr. Mike must not realize his own habits.

[@jacobvelez91]

Ppp

[@AP-to3hz]

That link you shared, for that free meal plan, doesn’t work. FYI

[@ReflectingOptimism]

Great cast. You two make a good duo.

[@georgekellaway243]

😅😅😅😅😅😅​@@AP-to3hz

[@branboom3342]

I used to really trust Dr. Mike and take his advice seriously but he lost me when he said Sonic the Hedgehog collects gold coins...

[@lievliberant6019]

Rings dammit

[@supersaiyanbino]

Ya he obviously has no effing clue what he's talking about... I was like COINS!?!?

[@dogg92]

I'd rather trust someone who doesn't know/care about Sonic the Whogivesafuckhog than someone who does.

[@elitetripod4188]

IIRC there is at least one sonic game where you collect gold coins.

[@dimitrispapageorgiou7935]

Disgusting

[@giampieroviteri1023]

I just found out about Dr Mike recently and man I can't get enough of him. Dude knows what he is talking about and is freaking hilarious.

[@supernovasat]

I don't think people talk enough about how hilarious Dr Mike is 😂

[@kcc879]

100% one interview he started talking about his rocket ship Elon built for him 😂 totally lost me don’t know what the point was I’m sure it was important lol

[@Impoosta]

Such a dry sense of humor I love it

[@chubbbubb6870]

His probation officer brings it up all the time.

[@nardpuncher]

That’s what people say ALL the time

[@The_Big_Unit69]

He has dad joke humour 😂 and it's hilarious 🤣

[@destmichael]

I am a 50 year old woman who started a full body recomposition 3 years ago and lost 50 pounds and put 5000 miles on my stationary bike and broke in a set of kettle bells. No down sides. No pharmaceutical regrets or side effects. So glad I did it when I did. No stopping now. I'm addicted.

[@shannabanana7080]

Same 😊

[@CryssyRavenwolf]

I'm 62 and trying to.

[@KalJoao]

Way to go!!!

[@renelvital]

Different topic. Did you turn 50 this year? Born in 74? I’ll be 50 in a few months. Health is critical as we get older. Congrats with your improved health!!!

[@KenRobinsonchannel]

ok

[@martapaunovic-rp3sn]

"Don't put dbol in your salad, Debra" 😂😂😂😂😂

[@gcardenas7974]

Whoops!😅

[@user-ih7ij3ip9t]

LoL

[@chriswills5956]

🤣

[@Kojas]

Lol

[@Whitebushido]

The insomnia advice is literally spot on. I'm a registered sleep tech and a lot of my focus has been on insomnia, every single doctor has the same advice. Bed is for sleep and sex, nothing else. If you are not feeling tired do not try and force it. More important than a bed time is a scheduled wake up time as your body will try and naturally get you to sleep the amount you need.

[@zizo015]

So even if i go sleeping at 3am I should wake up at 7 as scheduled? The next evening you will be forced to go earlier sleeping because your body needs it..? Is that what you mean? I struggle to find a strategy to maintain good sleep and I hate to wake up late.. Thanks

[@Whitebushido]

@@zizo015 If chronic insomnia is your problem getting the routine wake up time is important for your body adjusting, yes. If you're not maintaining good sleep though first piece of advice would be going and getting a sleep study done. So many people sleep and have no idea what good sleep is but their body is used to being exhausted 24/7.

[@30rdmaga]

How do you feel about taking melatonin before bed at night?

[@Whitebushido]

@30rdmaga Pointless. Melatonin is a treatment for circadian rhythm disorders. Unless you're like me and sleep during the day your body is producing melatonin hours before bed and peaking around your "normal" bed time. All it does is add more to your system and make you groggy when you wake up. When I take it I take it several hours before I plan to sleep even as otherwise I would run in to the groggy awakening as well.

[@MeanBeanComedy]

​@@WhitebushidoMelatonin gives me dreams where my loved ones try to kill me, and I feel the entire thing. It continues for a few seconds after I wake. *No thanks!!* 😮‍💨😮‍💨😮‍💨

[@porkchoppymcmoose.]

Solid interview and discussion! Not only is Dr. Mike incredibly intelligent and experienced, he communicates well through a no-BS and straightforward manner. It doesn't matter if you're a life-long fitness master or a new beginner, you always get something out of these discussions! Thank you both!

[@knewdist]

I was going to comment, but you already said it better.

[@Jombozeus]

I binged all of Mike's videos when I started bodybuilding and now he doens't really say much more that he hasn't said before but I just watch him for his shiny bald head and funny personality.

[@johnswitzer6566]

Fantastic Guest

[@skillz78]

Great comment. Liked. This was fantastic content. Saving it. It really cleared some things up for me.

[@Chris90.]

well said

[@AaronHearl]

I cant focus with all dr. Mikes cursing being removed.

[@dtcanxz]

Where the fuck are the dick jokes?

[@desTeufelsdreizack]

That’s fucking annoying!

[@freshoutthebox4804]

It's like Japanese porn,

[@bf_sportscards]

V-shred ad before this is hilarious 😂

[@ohiomp7606]

The amount of v-shred ads I’ve blocked is astounding. And seeing he has like 10k or so ads I’m going to be at this for a while!

[@OneJame]

Just get premium…

[@_baller]

Dude knows what he’s doing

[@mattmurphy7030]

Ads on KZbin? Huh?

[@evh3811]

And he is not Thomas! According to Thomas

[@JackTheRabbitMusic]

When I was working professionally as a personal trainer at a few gyms on the east coast, almost EVERY WOMAN I had ever talked to told me the following: “I don’t want to lift weights because I don’t wanna look like a bodybuilder”. Man, I would be retired in the Bahamas if I had a dollar for every time a female said this to me. It’s also absurd. 💪🐰✌️

[@Lollypop101xox]

As a woman myself, I had the same fear and looking back I feel so dumb for even thinking that.

[@rickhardcore975]

I used to be a trainer and got this all the time, people really think female bodybuilders (or any bodybuilder for that matter) went to the gym for a month and started looking that way by accident.

[@justincoulter1992]

Yeah, because they think they're going to just lay a finger on some weights and get jacked all of a sudden

[@pennyproud1621]

I'm not even the smartest cookie and I knew lifting weight don't cause body builder mass. That like saying taking your groceries in the house is going to have you looking like the Rock. Like what type of nonsense is that?! I actually believe that they just say that as an excuse they know damn well normal lifting won't get them there. They just too lazy to lift. I'm a chick I hate lifting. I enjoy my cardio dancing more but I force myself to lift. Guarantee that's just the woman's excuse not their real thought processes.

[@tanyaberling86]

Many guys wish it would be as easy as many women think.

[@facelessshadow92]

I respect Dr. Mikes perspective. I’ve gone back to basics. Been undoing years of bad movement patterns. Working on my deep squats. My hips have been loving it

[@joshw3010]

Me too. I used to do Crossfit, then Strongman, then Powerlifting. After my second child was born, I pretty much didn't work out for a year. When I got back into it, I decided to just start over and really perfect my form. It is amazing to feel good after my workouts instead of beat up.

[@FroztyJak]

As a shift worker with kids who's bed time is 8/9pm when I have to be up at 3am to get a work out in, I envy anyones ability to get 8 hours of sleep in.

[@alan_e_]

How olds the kids? I just upgraded my children to a 7pm bed 6pm cooldown. Blackout curtains work well. Can highly recommend

[@edgarvirgiliomacedo4705]

Also most of the times is the quality of sleep. Minerals help a lot man. So you feel more reated

[@ShawnFumo]

I know there’s probably no alternative right now but seriously do all you can to get out of that. 5 hours a night is going to really hurt you over time.

[@divatamer194]

Preach brother. I work 5, 10's and the next week go to 4, 8's with a 2 year old. If I'm not working, I'm with my son or doing home maintenance. If I'm not doing those, I'm trying to catch up on sleep.

[@Scott_Sterling]

Same. Kids in bed finally by 8:30-9. Im out around 9-9:30 and back up at 1. Naps if I’m lucky. Feel you bro

[@On_The_Mark]

I really like this guy. He is not only knowledgeable about the science and training, but also insightful and plain-speaking about the normal, everyday struggles and temptations people deal with, as well as the variety of lifestyles and goals that individuals may have. I believe he's my favorite guest you've had. Great discussion!

[@bendelaughter]

His channel has helped me sooooo much in my fitness journey. Renaissance Periodization

[@ShawnFumo]

Their book with James Hoffman: Renaissance Diet 2.0 is really good as well. So much details on all aspects of diet for weight loss or muscle building

[@yongkysiaw6597]

I mean the dude's a doctor so yeah.

[@yungzed]

@@yongkysiaw6597he has a phd, not a medical doctor

[@micah_noel]

This makes a ton of sense and he makes it very easy to understand. I wish more discussions were this straightforward.

[@kant12]

I usually hate ads but you put some amazing dogs in that sauna ad. I approve.

[@WireHedd]

Love Dr Mike and his way of presenting info. Thanks Thomas. These interviews are terrific and you're truly getting great information out there from the voices people need to hear. Well done, sir.

[@jordanxfile]

🤩 .Great to see you gents collaborate for this video

[@savyasachimukherjee6159]

always a great discussion when Dr. Mike is there

[@thornfalk]

I honestly wish I could get my family to do just basic training, Its solved a lot of my problems with my back and shoulders that aren't linked to abuse from the corps but whenever i try they just go "IM OLD MY BACK HURTS I JUST NEED MEDS" and then get mad when the doc tells them they're not gonna see another decade

[@dillonhughes1417]

Hate to be the one to say this. but that's on them. You can't force them to do anything, so they have to deal with their own consequences

[@rezadash5704]

Dr Mike is the single most knowledgeable internet personality in the fitness sphere.

[@JoshuaKevinPerry]

he's married

[@jayjohnson5346]

​@@JoshuaKevinPerryreread their comment

[@brandonandreola2656]

Dr Mike is the man, more from him! Loved your videos bringing him on. Also the other guests you have been interviewing. Awesome approach combined with your content. Very informative

[@praknetlg]

I just get so excited looking at dr.mike videos. So knowledgeable and practical and blessed to be getting all this advice

[@user-uy3tm9ee5l]

And entertaining. Some of these people I can't make it through their shit

[@no_regerts5176]

If you’re getting enough hours of sleep, but don’t feel rested, get a sleep study. Sleep therapy changed my life.

[@Dillstaaa]

What is sleep therapy? Are you talking about a cpap?

[@BeckyJB]

Dr Mike is so right about beginners in weight loss struggles! I’m going to do this. It is okay to get a good routine for a year before you move forward towards your goals. My struggles are exactly as he said. I’m overwhelming myself with knowledge of what to do then I can’t even get a routine and feel good about it. ❤❤❤❤

[@MatthewOwen1977]

Finally!!! My two favorite fitness people together!! I LOVE Dr. Mike!!

[@zanzabar7878]

Love the direction your channel has taken over the last year , keep up the good work

[@johnnymac1976]

Dr. Mike is extremely well spoken and smart!

[@rickymckim4480]

Doc Mike is the Shizzle

[@nicholasfevelo3041]

When he isnt making pedofile jokes on his channel when his wife isn't around

[@ronburgandy3339]

I agree for shizzle.

[@jeffossola668]

For rizzle 😂😂

[@emarbeats6896]

Actual factual

[@nicholasfevelo3041]

When he isnt making jokes about sex offending underage boys

[@christinaheltabbott7337]

Loved this interview! Dr Mike is awesome ❤

[@jeffcauthen6434]

Dr. Mike is awesome! So knowledgeable and funny. I’ve learned a ton from him in the past few weeks.

[@anastasiavorobieva1586]

i used to struggle a lot with weight and couldn't lose weight ever but Dr. Mikes advice motivated me so much. I have never felt healthier.

[@brandonbernitz2431]

Brilliant interview and discussion. This content and discussion is so drastically underrated!!

[@aberfitchyguy]

The topics you discuss are so relevant and useful. Not to mention your delivery. Love your content!!

[@dc9717]

Thomas absolutely great video and great guest, thank you!

[@elc248]

Dr mike's truly the greatest in the online fitness and health space

[@valerio727]

Great questions, thanks Thomas

[@kevinbranch857]

My favorite DeLauer interview! The Doc is epic - such great advice.

[@MiguePizar]

Great interview and yeah, sleep is the most underrated thing for losing fat and building muscle that exist, finally an expert like dr mike said it, the importance of sleep for practically everything.

[@joeimbesi99]

Good to see you two sharing knowledge together

[@marcwente8943]

love these discussions. super insightful and entertaining

[@jarlwhiterun7478]

I agree with most of the things Dr Mike says, but the Sonic the Hedgehog analogy was wrong. He collects rings Dr M, not coins!

[@jamesgarvey8402]

😆 that’s true!

[@DK.448]

He may be talking about the original 90’s version. 🤔

[@SheHulkFitMomRun]

😅😅😅😅

[@gonzo5648]

I can't buy anything he says after that mistake. 😂

[@elitetripod4188]

IIRC there is at least one sonic game where you collect gold coins.

[@markcolaci5825]

Dr. Mike is very articulate and cracks me up

[@escapegulag4317]

DeLauer & Israetel collab🎉🎉🎉🎉 How amazing is that

[@paucanal]

The sleep section was amazing, love this guy

[@jameshunt3504]

Fantastic video because everything he explains especially in first few minutes spot on. 👌💪🏽

[@maxwealthandwellness]

You both are great sources of knowledge, thank you!

[@Mishgun2K-ug5vu]

Just starting my 1 year journey. Thank you both for this video

[@annebayliss9886]

Wow, never heard that in-depth info about women and their muscle, very informative, thanks

[@bcatflash7885]

This was an amazingly informative and entertaining discussion! thank you

[@cristycodered]

This was great, Thomas!

[@numismaticstacker]

Dr. Mike has an amazing personality, funny, witty and jacked. Love what he has to say and how hes says it.

[@buckmills4159]

I’ve been adjusting a lot of things since finding dr mike but changing how I periodize my workout splits and volume for the week versus the session has been mind blowing.

[@jaygiant10]

He motivated me to do more sets

[@EM-py6yt]

Loved this!!❤️❤️🫶🏻thanks a lot for the info.

[@adriennem3168]

Great guest. Please have him on again for a much longer talk. ❤

[@Moose92411]

I’ve started doing the balance test every year as an accountability measure. Stand on one leg, then put on the sock, put on the shoe, tie the shoe, then repeat, never having more than one foot on the ground at a time. Resistance training and sleeping aa best I can have made me fitter, stronger, and better across the board as far as health is concerned. I feel and perform better than I did in my 20’s now. This advice is GOLD.

[@helenkane8594]

Love Dr. Mike! Great info and advice, thank you!

[@David-dw2iq]

I bought the sauna blanket you recommended and it was great. Worth the money. My wife and I love it.

[@bobthefett2412]

DR. mike’s advice on sleep is actually so helpful and great life tip

[@alineharam]

Dr. Mike is amusing and light, but when he forgets to be funny, he has a commanding charm when talking about health. He mostly has that intelligent charm.

[@the-68quadfather45]

Two of my favourite KZbin channels in one insanely good 💪🏻🏋🏻

[@Bennyonebean]

New to Dr. Mike. He's logically entertaining. Great stuff!

[@Alex_B-ov6eh]

Awesome! Thank you 💪

[@sxhrgvs]

Visiting here from Mike’s RP channel. I hadn’t noticed how much he swears until I heard it all blanked out on here 😂. Love Dr Mike. Legend.

[@edwardsoto7046]

I’m 53 years old, was 53 jacket, 43 waist 267 pounds 6ft 2” about 30% fat. Wish I saw this video before my journey. Focused on losing fat & lost muscle in chest and legs. Sixteen months in now 179 lbs, 32 waist 46 jacket near 14% body fat. Maintaining weight, eating good quality protein 190 g a day, low carbs & fat intake to get to 12% Six days a week upper & lower body splits Thank you for all of the knowledge/advice, most helpful👊

[@Thejadeway]

Great conversation

[@ddowdy684]

Loving how I got a night of terrible sleep just prior to watching this

[@Zachydoodoo28363]

Haha tell me about it - my sleep has been trash lately. Really struggling to fix it

[@mariusbuciuman307]

Dr Mike is the absolute best in all things fitness.

[@HenryPorter332]

I needed this. Thanks.

[@twinplayerz]

Wow, just an amazing interview. Entertaining, extremely education (would not recommend listening before you sleep because you would miss valuable information. However; if you want to follow one of their examples--it gets the job done) 10/10 would recommend

[@ColinHarvey78]

Love the wisdom of Dr.Mike

[@MRADER55]

Thanks guys…I’ve done a 180 .. my rockstar days was catching up …. Used to to be team nosleep😊

[@liveloveride1676]

Sleep is so important but sometimes so difficult, I"am 61 very fit, workout over 1000 mins per week and am retired so work does not get in the way but I developed BPH, so I was getting up 3-6 times a night to use the bathroom, started Dutasteride four months ago, so the frequency is down to mostly 2 times a night, also started melatonin which really helps me to fall straight back to sleep after going to the bathroom but what I found that really helps when I do my cardio workouts in the early morning is when I come back home is to go back to bed for one hour, made a big difference to my well being and also I listen to my body and when it's telling me to sleep I will also go in the afternoon too for one hour, you have to try and find a way to get that sleep, so important to your well being.

[@darbomusic]

Awesome knowledge. Thank you guys 🙏😊

[@MarcusandStorm]

Excellent conversation! 💯🔥

[@kheldaregaming339]

Thank you sir! subbed to Dr. Israetel’s channel now too.

[@MaksuEnjoyer3]

I am a Dr Mike STAN but I really like your videos together.

[@d.wilbur5164]

Love Dr. Mike!

[@Leo_seguridad]

Wow u answered all my internal questions!! Thank you 😊

[@Studiovette]

Love you both!

[@TheNutmegStitcher]

Love this. Encouraging. I'm just beginning to weight train after spending a year or so eating better (whole foods, more protein, no sugar, fewer and fewer processed carbs)and practicing IF. He basically says, just keep going. No crazy required. This is calming. Stay the course. Eat well. Lift 3x a week. Give it a year. No dieting.

[@CrustyGoomblin]

Thanks for putting an ad within the first 2 min of the video. That was great.

[@SwearDie96]

Bonus points for putting the ad in its own chapter!

[@justinmininger5973]

Nice to have a truly qualified expert on thats actually accredited and qualified to give advice, nice job.

[@grltrader]

This was a great segment!

[@robinhollers8139]

Really great job Dr. Mike! This style of explanation-discussion is so effective. Hint: try it with your own explanation videos. Mr Delauer, you’ve improved so much in how you present information. Thank you. Hope you like this style better as well.

[@Calida]

Sleep is the biggest factor for me for sure! This was really informative and helpful, thank you guys!

[@naturelife418]

Dr Mike Israetel this was great. In fact fantastic

[@ryusaikou1604]

I just want to say thank you not just for mentioning sleep, but pushing it so hard. I lived life on 4-6 hours fo so long, felt perfectly fine but since it was mentioned so often while i have been trying to lose weight I decided to try to ensure i get 8 hours and holy shit my everything is better. It's funny because it was so gradual that you barely notice it (until its gone), but I am now on the sleep hype train, Sleep has got to be like, 50-75% of the base of being healthy. Easily the strongest foundation for yourself you can build.

[@driptcg]

Thanks for the interview. Mike the G

[@trulakobila3168]

This was fun and educational, I wonder if Dr. Mike would be interested in analazing your weekly diet, more specifically, using alternate day fasting for building muscle and burning fat at the same time. Thanks for the great content as always. 😊

[@benedikt_ro]

17:46 Muscle loss hunger. This is really crucial knowledge. Thanks for sharing this. My mum is having lots of joint problems and has several surgeries. At the same time she is overweight and wants to lose some. She already does some workout that she is able to. Gonna speak with her about what I learned here.

[@tazz347]

mike is absolutely amazing! love you mike.

[@ColtKingOfficial]

This guy is great. Awesome guest Thomas.

[@danielhopper9581]

just started listening to rain on my phone myself. definitely helps

[@perristurner4003]

Great content!

[@Sorest2]

This was great, really interesting stuff

[@tismeDenis]

I've started showering before bedtime & it is so helpful with my sleep, as aposed to listening to podcasts that keep me hanging on for ages grrrrrr 💥👍🏻

[@manualidadesvarias883]

This was sooooo good.

[@advex4428]

I love that guy's humor. Just saying "wakes up as Arnold Schwarzenegger" and "Rockstar" bits 😂