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

[@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

[@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

[@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.

[@Pyhantaakka]

Indeed, the way he blinks his eyes is just so dreamy. I've watched his content straight for a week.

[@ElMona]

Same, and it's so refreshing! I feel like I've been wading trough so much bullshit and overwhelming amounts of information to finally find this beacon of real facts and trusthworthy information.

[@2b_0r_n0t_2b]

He's goated fr.

[@justroxanne5573]

It's almost offensive to me that they edited out his cursewords 😂 How dare you edit the GOAT?!

[@ChowHound1337]

No phone before bed. Set all your alarms and todo stuff prior to showering. Then once you walk in the bedroom its bed time. No phone, no TV, just darkness and silence

[@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,

[@mikeg5018]

Weak.

[@blablablablubhjkhgkj]

I'm Not a native speaker and I struggle to understand alot because of the censorship... Its so annoying!

[@Cristov123]

Currently in month 4 of that beginning year. Started off at 189lbs and 30% body fat. Currently at 190lbs and 27% body fat

[@LaneC6]

This is motivating 🫡

[@StMargorach]

I started at 120kg (188 cm height) 6 months ago, with a 30+%body fat I'm 98 kg now with a +- 20%body fat count. But my arms legs etc are so much bigger than before. Wtf have you been doing that you only lost 3%? You can do that in 4 weeks if you don't focus on muscle growth, which you didn't really. Like mike says, the first year is super easy to gain muscle and lose fat....

[@StMargorach]

​@@LaneC6it really isn't, 4 months and that result is really ffin slow and it's demotivating

[@StMargorach]

At max he gained 5-6 pounds of muscle. You b gain 9-11 kilos of muscle in your first year.... ​ I last checked mine 5 4 weeks ago (when I was halfway through my 5th month and had already gained 4kg of muscle) @@LaneC6

[@treytharpe9917]

@@StMargorachdude do the math. He lost 5 pounds of fat and put on 7 pounds of muscle

[@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 🤣

[@MrQuadcity]

Here are the key takeaways from Dr. Mike Israetel’s advice on losing fat and building muscle simultaneously: 1. **Beginner Advantage**: Beginners to resistance training can experience significant simultaneous fat loss and muscle gain by eating at maintenance calories and engaging in regular resistance training without needing to focus on either bulking or cutting. 2. **Importance of Resistance Training**: Resistance training is essential for everyone, especially those looking to lose fat and retain or gain muscle. It provides a strong stimulus for muscle growth and helps maintain muscle mass during calorie deficits. 3. **Adequate Protein Intake**: Maintaining high protein intake during a calorie deficit is crucial to prevent muscle loss and support muscle growth. 4. **Sleep is Critical**: Adequate sleep is non-negotiable for effective fat loss and muscle gain. Insufficient sleep can lead to muscle loss, decreased fat loss efficiency, and poorer overall health outcomes. 5. **Simplicity and Maintenance**: For many, particularly beginners, keeping a simple approach of maintaining calorie levels while improving diet quality and engaging in resistance training can yield substantial body recomposition benefits. 6. **Consistency Over Perfection**: Regular, consistent efforts in diet and training are more effective and sustainable than attempting perfect, but overly restrictive or complex routines. 7. **Holistic Approach**: Combining good nutrition, effective training, and sufficient sleep forms a holistic approach that enhances body composition, health, and performance.

[@barbarahermannster]

Well done! Thank you.

[@MrQuadcity]

@@marksweeney5237 AI supported me as usual.

[@Dounia8686]

Thank you 🤗

[@georgehillyer7959]

Great summary. They should pin this at the top.

[@carmenlily-rosej]

Legend

[@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.

[@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.

[@totallyfrozen]

Experienced college professor.

[@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.

[@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

[@deus_ex_machina_]

​@@yongkysiaw6597 Doctor as in PhD, not medicine. He's not a physician.

[@njq-wr6ck]

I look forward to picking up my toddler this afternoon. I envision he will be amenable to the non-negotiable 8 hour sleep conversation. Communication is key friends

[@E620SE]

My toddler sleeps longer than me🤣

[@totallyfrozen]

🤣

[@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.

[@marshareed1438]

I’m a 58 yr old woman and I do resistance training several times a week. I grow muscle & gain strength pretty quickly. I eat a crazy amount of protein & I have really increased my food intake to accommodate my muscle growth & energy. I do drink water with re-lyte electrolytes. All I know it’s working! My main workout are calisthenics. Everywhere I go people say, “you’re fit”. My docs impressed, enough said. I’m not bragging. I’m not where I want to be, but everyone doesn’t see what I see…

[@John-vv2xt]

He's so right. Focusing on weight training and then meal tracking and cutting calories is so much easier.

[@lmullens75]

Personal testimony about sleep from an older woman: two years ago, my husband and I decided that I would quit my day job and run the house and farm in order to take some pressure off of his schedule for when he gets home from a stressful job… I have been able to increase the quality of my sleep because of not having to get up early and go to meetings. I also feel like my body recomposition over the past two years without doing anything intentional dieting or resistance training wise has been a game changer - just from increasing sleep. I still weigh the same amount, but, my husband thinks that I look much more lean even though 170ish is still where I’m at. (Also realized gluten was causing adhd tendencies, so that’s gone.) My next step is following a lot of Dr. Mike’s advice in order to get more muscle mass added since I’ll be turning 50 next year. Staving off joint injury is the only concern with that. Just gonna start out on the lighter side just to make sure rotators and knees can handle it. I’ve got a great chiropractor though - the one who got me watching Dr Mike 🤪

[@unbalancedattempt]

Why the censoring?

[@lmullens75]

@@unbalancedattempt did you mean to comment under my comment? I assume the reason why they are bleeping out the bad words is because it’s not his channel and they get demonetized using bad language I’ve heard?

[@Pyhantaakka]

As a Finn, I totally lost it at the sauna blanket. People, sauna is for bathing, relaxation and enjoyment. This product makes you uncomfortable, smelly, and anxious. Take a hot bath instead.

[@SarahStewartWhittaker]

This!! Thank you so much for speaking this very obvious truth!

[@Anonsense-w5g]

As an American, I totally lost it at this comment. People already have bathtubs. They don’t have sauna blankets. Buy our blankets. Unless you’d be willing to pay me $4.99 a month to use your own bathtub. If you’re not willing to pay me $4.99 a month to use your bathtub then buy our blankets.

[@michaelmccabe3330]

I don't care what your heritage is, saunas are Not for bathing...

[@gonnfishy2987]

PRIORITIES!!!! :D

[@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

[@dillonsrt]

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

[@totallyfrozen]

Are you able to get any of them just to take a walk with you outside? Maybe the first few days they’ll get sore (as you know), but soon they’ll find it refreshing. I’ve found baby steps with these things can help with a lot of people. My daughter was afraid of getting jacked. She watched me workout and I told her she won’t get accidentally jacked because it’s hard to build that. Now she takes it upon herself to pushups, sit ups, and other calisthenics. It started with little baby steps. Of course, for her it was overcoming a fear. I’m not sure how to motivate someone if they’re just simply lazy.

[@JirafaWood]

@@dillonsrt you cant force anyone to do anything, but if you love someone enough, you're willing to try anything

[@johnnymac1976]

Dr. Mike is extremely well spoken and smart!

[@rezadash5704]

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

[@JoshuaKevinPerry]

he's married

[@jayjohnson5346]

​@@JoshuaKevinPerryreread their comment

[@tinaferr]

@@JoshuaKevinPerry underrated comment🤣

[@ifwecouldvote]

Not on the sphere, but the cube too. Maybe even the cylinder.

[@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.

[@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

[@TellerEye]

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

[@m_p_8888]

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

[@gcardenas7974]

Whoops!😅

[@Cesar-u9f8g]

LoL

[@chriswills5956]

🤣

[@Kojas]

Lol

[@nerobruno]

"Don't let D-Bol toss your salad, Felicia."

[@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.

[@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. ❤❤❤❤

[@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

[@kant12]

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

[@navjot89]

I’m so glad Mike mentioned using KZbin to help him fall asleep. I can’t fall asleep without some watching a thorough, deep dive into a historical event bc 20mins in I’m comatose !!

[@praknetlg]

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

[@AnthonyA-t8f]

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

[@richisgamin]

This dude is crammed with good info man…if you listen to him he gives you the road map it’s crazy

[@crzyces1693]

I got crazy fat during the lockdowns. Like 5'11"/295lbs/53% BF obese. By August of 2023, starting in mid January, I was down to 207lbs/17-18% BF. I ended up getting my license pulled by the IRS for a few months and ballooned back to 245lbs and am now at 218lbs. Both times losing weight (very quickly mind you) and adding a significant amount of muscle the first time, and a _little_ bit on what has now been a 3.5 month adventure. My bench is higher than it has *EVER* been, my deadlift and squat are both approaching personal highs, and my abs are finally visible again. The only big changes I made were *A.* Walking *OUTSIDE* 2-5 miles per day, *B* Getting 25-60 minutes of some type of cardio, whether that's swimming, basketball or an elliptical, it doesn't matter. Just something where I can get my heart rate up to 125, down to 90, up to 150, down to 100, etc etc.. *AND* making sure I get at least 2/3's my body weight in protein. I'm also resistance training, but for the first forty pounds when I was dropping from almost 300lbs it was exclusively walking, usually 2 miles/day after working up from 200 yards (yeah, it was bad, my back was a mess so I did as much as I could) and trying to do the protein thing as opposed to the frozen burritos and donuts thing. I don't want to say it has been easy, but it is easy now, and once I got over the hump and built my lower back up a bit, it was pretty darn easy then as well. The hardest part is literally getting in _enough_ protein. Browning 5lbs of lean hamburg and chicken to season numerous different ways, cooking a pound of high fiber/high protein macaroni (about $1.99/box as opposed to $1.39 so not all that expensive considering each box has 10 servings in it) along with 2 or 3 cups of long grain rice and wtv veggies I'm putting in it (usually tomatoes, bell peppers, various hot peppers, onions, garlic etc. _should_ be easy, but idk, it can really get to be a pain when you really want those two 1500 calorie wraps from Chipotle...which I still eat occasionally, and make something similar at home...but that damn 165+ grams of protein...ugh. I find myself getting full now way too soon. I'd say it is usually around the 125 grams area that I am done. I start the day with a 35 grams of protein 1/2 whey Isolate/1/2 Cassein 140 calorie chocolate protein shake and a greek yogurt with strawberries, blueberries, wtv berries, then have another 25 grams of protein shake with wtv I decide to have for dinner and I am *_FULL._* Before I decided to switch I could easily eat 3 500 calorie frozen burritos for breakfast (21 grams of protein total) and an entire large pizza for lunch (1900 calories, about 60 grams of protein), a large chicken Caesar wrap (1350 calories, 30 grams of protein) around 8 or 9 PM and still be starving when I went to bed. Now? I see the clock tick to 11PM or so and I find myself 1250, 1500, sometimes 2K calories below where I need to be to lose 1.75lbs/week. It's *NUTS.* The only days calories are a problem are days I eat out. If I am eating whole foods that *I* cook, the sheer amount of volume you need to get *IF* you are active to not be in a deficit is crazy. I have 2 servings of Ice Cream or a Pop Tart almost every night, and it is rare for me to not have at least 750 left on top of a 1K deficit. If you can put it together as a beginner the changes in your body can be obscene. The last time I could see an outline of my abs I was 6. Now I'm almost 50 and what do you know, the buggers are still there. Oh, my Test is only around 300, so to high for TRT, but right on the line for what is considered _"Low T"_ so you don't necessarily need to have crazy high test numbers, just walk, lift, eat enough protein while in a deficit and sleep 6+ hours per night. Every day, every night. Once that clicks, yeah, it is *EASY.* Longwinded as heck to tell the story, but easy none-the-less. Edit: I also Intermittent fast 5-7 days per week *BESIDES* a morning protein shake and 80 calories of Greek Yogurt/fruit...so it's typically a 16/8 I. Fast, but if you count the 220 morning shake+yogurt calories it's more like a 12/12.

[@Sunny-os7md]

Great effort 👍 thanks for putting it together. Going to attempt something similar

[@Thekingofgodofwar]

Oh man, you were exactly where I am now that second go round, how many calories did you eat to come back down to 218? I can't seem to drop weight until I'm around 12-1500 calories

[@Chris_Richard]

The IR(s) pulled your license?

[@LARRYNH1]

Very good results, did you add keep too,or better results with added whole grains like pasta, thanks for sharing!

[@jesperburns]

I cannot understand how and why people let themselves go to that extent, not once but twice. Simply unbelievable. When I hit 95kg I was like "yeah this far and no further" and just stopped eating like an id**t

[@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.

[@micah_noel]

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

[@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

[@jaotree]

My personal trainer has been helping me lose weight and put on muscle simultaneously. It’s a longer process than just losing weight or gaining muscle, but that’s what I signed up for. Dr, Mike is absolutely right (obviously), you just have to be real with your expectations. It’s been nearly a year of this process for me, and I’m down 30+ pounds, two pant sizes, and have seen significant muscle growth. I could have reached my weight goal six months ago if I just focused on weight loss, but I don’t want to be skinny. The next year will all be about muscle gain, boxing, and mental health.

[@annebayliss9886]

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

[@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👊

[@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.

[@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.

[@jeffcauthen6434]

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

[@MarkyMarkMIA]

Been working out and doing nutrition for many years but Mike just brought the alpha to the pod. Great episode.

[@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

[@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?

[@DaneArcher2000]

​​@@DillstaaaLikely talking about getting a sleep study done (about $800 USD if insurance won't cover). Then if it's found you stop breathing a certain number of times in an hour while sleeping (usually over 10) a person will be prescribed a CPAP. CPAPs can make a HUGE difference! My 1st morning waking up after sleeping 6 hrs. with a CPAP I felt amazing! I was alert, energized, felt like I could run a marathon. Such a difference because normally I woke up groggy, *had* to have coffee to function, and just got through my day. For people who just can't tolerate a CPAP (about 30-50%), you can try a BiPAP, or a Mandibular Advancement Device (M.A.D.) from a dentist. The M.A.D. is like a mouthguard, but there's a tray for your upper jaw and one for your lower jaw, connected by semi-rigid plastic straps that keep your lower jaw pulled forward a bit, to keep your airway open when sleeping. I use a M.A.D. device now and love it, and I wake feeling *way* better than when I use nothing. But I don't feel as refreshed as I did with the CPAP. Still, it's a better choice for me as I have a hard time with the CPAP due to asthma. Anyway, if you're dragging your backside on a regular basis, get a sleep study done and make corrections as needed to improve your sleep. It will be the BEST money you've ever spent IMO, and could save you from stroke, heart attack and/or dementia later in life - all higher risks for folks with sleep apnea. Good luck and take care!

[@cathybrown4102]

@@DillstaaaMy husband had a sleep study done. He went to this sleep clinic where they wired him up and he spent d the night there trying to sleep while they watched him and monitored his breathing, muscle movement and brain waves. After the results he was put on several over the counter supplements and a prescription drug to help control and relax his leg muscles. If a person has trouble with their breathing or snores a lot then a CPAP device may be prescribed. The sleep therapy depends on what the issue is

[@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.

[@marcr56]

Love Dr. Mike. He breaks it down unmistakably clear.

[@MatthewOwen1977]

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

[@rlinecornelius]

I needed to watch this! I have a much better understanding now! Last year, I Lost good amount of weight from previous workout program (HIIT) with calorie deficit. I scored my goal to reach my body fat percentage but I wasn’t happy that I wasn’t as strong as I used to be despite the awesome result of leaning up. Dr Mike wasn’t kidding about decrease of protein leads to hard craving esp for meat! I truly believe that’s what happened to me because never in my life did I imagine I’d be the one to crave for red meat nonstop. This was while I was on a breakage after hitting that goal. Im jumping back to reach my goal of wanting to be strong again. resistance training is definitely what I’m turning to and I love it! But that sleep habit is definitely a need to work on! Dr Mike, I just learned about you right now from this video! You crack me up and I appreciate you breaking it down for us to understand the purpose of each topic you mentioned! Thank you! Awesome video!

[@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.

[@Variia]

Periods mf, do you use them?

[@PUG-Nation]

I am on Mounjaro due to my diabetes, I am down 293 lbs in one year and have been strict keto-carnivore but am transitioning to the muscle building portion of my journey . Thank you for the info

[@acbigshot01]

If you’ve been doing keto for a year and you’re on mounjaro. Something’s not right here

[@PUG-Nation]

How is that wrong? My blood sugar is under control , I eat over 2000 calories of pure meat/protein. I cut out sugars and carbs due to my diabetes

[@tomruopp1247]

When Dr. Mike said "we can only deal in probabilities with this sort of thing", my dopamine went through the roof. That is SUCH a good answer (only because he followed it up with the real answer). The normal distribution (highly worth a Google if you aren't familiar) is so extremely helpful in understanding the way the world works. We don't know why it works that way, just that so much of the time it does. And it helps us conceptualize what sort of decisions we should make in everyday life. Thank you Dr. Mike!

[@elc248]

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

[@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

[@lisag18]

Him saying an 80 year old losing 30 pounds, 10 is muscle, and they cant close trunk of their car. Young folks, listen to this. Make fun of elderly people, sooner or later, youll be them. Invest in dumbells, at least. Theyre not expensive and they last forever

[@DesertLyons22]

@Thomas got so tired of your constant attacks on BroScience that I haven’t listened to you BS for many years! But, the feed came in at the right time and moment that I had a mom😢 to reflect and visited; Dahm! That was a great conversation and low key too. The Dr is funny, smart, savvy and actually giving you advice was inspirational. Your maturity and humble level is palatable. Thanks for letting the world see a beautiful man’s journey. This one hit on many points; educational + entertaining + emotional and spiritual ( the intangibles of life)

[@danielescamillajr3598]

Guys! Dr Mike has his own channel! Go follow him!

[@johnlant1730]

Dr. Mike knows his shit and has a great personality. A joy to listen to and learn from.

[@Calebwhite22]

always a great discussion when Dr. Mike is there

[@Tahiha]

Lost weight and built muscle simultaneously starting in 2017. Turned 43 in 2017 and started fitness journey almost blindly with intermittent fasting and 4-5 days of 50/50 cardio and strength training. It works, for me. 7 years later and I’ve maintained the weight loss and muscle. Workout days are now down to 3-4 days weekly; and 85% strength training.

[@jordanxfile]

🤩 .Great to see you gents collaborate for this video

[@mariusbuciuman307]

Dr Mike is the absolute best in all things fitness.

[@Mishgun2K-ug5vu]

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

[@charle7537]

I cant tell you how much I needed this video. Thank you Thomas for asking the right questions and thank you Dr. Mike for your amazing insight. I am constantly extremely sleep deprived and I didn't realize it was that detrimental but it makes soooo many things make sense for me. I'm going to start working on it immediately. Like tomorrow cuz its already 2am of course 😂

[@nmejias370]

I agree with everything this guys says, however, I often see people around talking about people not getting enough sleep as if it were always out of personal choice. People usually look at it from a personal perspective. The truth of the matter is that those, who struggle to get enough sleep, do so because of personal circumstances, be it anxiety, marital issues, issues at work with a colleague, employee or boss, a child who might be on the wrong path in life, facing bankruptcy, a terminal illness faced by the person himself or a relative of theirs, etc. You see, life is far more complex than one might initially imagine.

[@s.a.6082]

So true. I don't know very many people who *choose* to get inadequate amounts of sleep. But life is tough.

[@zanzabar7878]

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

[@Hinz2005]

28:02 very important point… be careful how much meaning you assign to “perfect” sleep. Agree that we can only set the scene for sleep. Don’t force it!

[@jaugernot]

I have thoroughly enjoyed this conversation. About half way thru. I have struggled with weight loss and keeping the fat off. I am about a stockier build and have no problems building muscle. That hunger part when losing muscle hit home with me. I have always started workout plans with a diet and that has left me a severe protein deficiency as I have struggled to get the appropirate amount daily as well. This then has given me massive hunger pains that made me derail my entire goal of losing weight. I am currently in a year long diabietes prevention class and I am learning a lot of good things and ways to pace myself. This video is further proof that pacing yourself and not overwhelming the body in a bad way is the way to go. I will have to check your channel to see how beginners can get adequate protein intake as that is one thing I am concerned about when I try to lose bodyfat, is the hunger that comes with it.

[@brandonbernitz2431]

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

[@Mylokid]

Incredibly inspiring and insightful! & Dr. Mike is extremely knowledgeable and smart. His wit and charisma are off the charts

[@markcolaci5825]

Dr. Mike is very articulate and cracks me up

[@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.

[@escapegulag4317]

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

[@musicteacher5757]

Thank you for the interview. I'm over sixty, (I'll spare you my excuses) and I lost a LOT of muscle mass in the last five years. I really MISS being fit. I need this. Thanks.

[@dozergetscrafty]

It always boils down to sleep. 😢 and I honestly can't get more.than 6hrs a night on a good day. With a child with autism sleep can be a real struggle. If he's bouncing around his room till 11pm and the latest I can get up.for work is 4am. Sleep is just one if those variables I've resigned myself to not getting.

[@liveloveride1676]

Feel for you buddy

[@handsomebear.]

Supplement with 20min naps

[@silvermine2033]

You're not alone.

[@LukeBebbington-y7n]

Yeah this is the biggest factor too. Someone that trains 6 times a week but sleeps 5 hours a night will look far worse than someone that trains just twice, but sleeps 8 hours plus.

[@liveloveride1676]

@@LukeBebbington-y7n Not true how can it be

[@MrRossharrell]

about to go into week 9 of just showing up at the gym twice per week and doing whatever the trainer says. I'm introducing a third day per week on my own, and going from being a lifetime long-distance jogger to getting into body building. My trainer is really pushing losing weight fast, but instead I'm just counting my calories, maintaining, and noticing how home cooked healthy meals with tons of nutrients make me feel great, and packaged snack foods make me stay hungry and tired. I've lost 1 lb in 2 months, but all my pants are too big, and I'm not bloated and swollen all the time anymore. Just like I learned to train for a marathon: the best way is the slow and steady way. my body is so easily building muscle while losing fat right now, and I'm gonna ride this out for as long as I can.

[@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

[@chrismitchell4665]

Unfortunately probably most people watching this

[@justinsuriel]

Yup two jobs here watching this when I should be sleeping

[@LAAM619]

This is cool, when i started keto i watched thomas everyday for fat loss, now i watch Dr. Mike everyday for gains as im recomping my body. 💪

[@jameshunt3504]

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

[@anthonyseda9040]

Thomas DeLauer you did well by getting Dr. Mile Israetel on your channel.

[@antonegerich]

I listened to this video and it put me right to sleep. What a nice three-hour power nap. I'll listen to the other part of it when I'm ready to go to sleep for good. Can't beat learning and relaxing at the same time.

[@paucanal]

The sleep section was amazing, love this guy

[@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.

[@gonnfishy2987]

Cortisol hormone plays a large part in muscle wasting while appearing well-fed. Look it up. Adrenal fatigue, Addisons. Anorexia while eating A lot... It is fatal in people who are not looked after.

[@toddb3336]

Getting quality sleep is a must. For people trying to improve health and/or "hustle". I am all about going hard but if your butt is dragging 4ft behind you because you're on a perpetual sleep deficit, how hard can you go?? It's less about the hours you put in and more about the focus and energy you put into the hours

[@HookersAndCoke]

Working out even just 3 days a week will still gain you muscle and lose weight, albeit a little slower if you were to do 3-5+. Gotta get those rest days in, but you’d get healthier and feel a million times better! Best free mental health care available too!!

[@jspanos500]

Dr. Mike is great. His interviews and shorts improved my weightlifting exponentially. This interview made me a little sad because I've been on a chronic 6hrs of sleep per night for a couple decades. I honestly don't have time between family/kids, house, and work. I don't have a life as it is.

[@marcwente8943]

love these discussions. super insightful and entertaining

[@elliotthelms4206]

Doctor Mike is fantastic. And love that he doesn't demonize sugars and carbohydrates so much.

[@violaevavenczel8378]

Dr Israetel's voice is so unique and interesting. He should go into acting or singing or sth like that. Also his knowledge and advice is totally understandable, clear and practical.

[@dilwich]

I didn't realize that weight training whilst losing weight was so important . . . .Great guest.

[@jeffraybould5135]

Who gets the leanest when trying: competitive bodybuilders Bodybuilding methods to a large degree is quite literally how to get in shape Bodybuilders have been nailing how to get low bodyfat and grow muscle for decades 👌🏽

[@chapocademesquit]

This prime male specimen called Dr. Mike is the absolute pinnacle of human humor. He is a great physical education and nutrition coach too

[@espresso.scream]

First time I have heard the break down of the difference between males and females lifting. Thank you, as a female this will help me reconsider plans

[@Mark.James.]

Mike comes across much better as a guest.

[@dc9717]

Thomas absolutely great video and great guest, thank you!

[@rockcherry25]

very good information; as parents with small kids its not always easy to get enough sleep. I just recently get a full night of sleep and it makes a whole lot of a difference in recovery and losing fat. Also, i lost over 30kg in my first year of lifting weights. I had the craziest body recomp ever and loved it. After my last pregnancy its harder to lose the fat. I accidentelly bulked during my first few months back in the gym postpartum because i couldn't go into a deficit while nursing, it was probably a good thing, because i regained my lost muscle mass during pregnancy and some more, i look more muscular now and i love it! Just recently went into a deficit to lose some fat, but it feels much harder and slower this time since i am lifting for 5+ years now. Takes a lot of patience

[@elliottengstrand5988]

Dr Mike with those timely Sega Genesis video game references XD

[@kevinbranch857]

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

[@valerio727]

Great questions, thanks Thomas