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

[@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 🤣

[@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.

[@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

[@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

[@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!!* 😮‍💨😮‍💨😮‍💨

[@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

[@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.

[@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

[@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!

[@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.

[@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.

[@martapaunovic-rp3sn]

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

[@gcardenas7974]

Whoops!😅

[@user-ih7ij3ip9t]

LoL

[@chriswills5956]

🤣

[@Kojas]

Lol

[@rezadash5704]

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

[@JoshuaKevinPerry]

he's married

[@jayjohnson5346]

​@@JoshuaKevinPerryreread their comment

[@micah_noel]

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

[@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

[@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

[@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. ❤❤❤❤

[@kant12]

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

[@savyasachimukherjee6159]

always a great discussion when Dr. Mike is there

[@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

[@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

[@zanzabar7878]

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

[@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.

[@jeffcauthen6434]

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

[@christinaheltabbott7337]

Loved this interview! Dr Mike is awesome ❤

[@johnnymac1976]

Dr. Mike is extremely well spoken and smart!

[@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.

[@MatthewOwen1977]

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

[@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!

[@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

[@annebayliss9886]

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

[@marcwente8943]

love these discussions. super insightful and entertaining

[@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.

[@valerio727]

Great questions, thanks Thomas

[@kevinbranch857]

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

[@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.

[@jameshunt3504]

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

[@brandonbernitz2431]

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

[@Mishgun2K-ug5vu]

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

[@maxwealthandwellness]

You both are great sources of knowledge, thank you!

[@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

[@MRADER55]

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

[@joeimbesi99]

Good to see you two sharing knowledge together

[@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.

[@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.

[@paucanal]

The sleep section was amazing, love this guy

[@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

[@elc248]

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

[@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!

[@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

[@helenkane8594]

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

[@Mylokid]

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

[@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

[@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!

[@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.

[@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.

[@danielescamillajr3598]

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

[@bcatflash7885]

This was an amazingly informative and entertaining discussion! thank you

[@escapegulag4317]

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

[@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.

[@lisag18]

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

[@David-dw2iq]

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

[@EM-py6yt]

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

[@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.

[@user-iz8mn3ev3r]

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]

@@user-iz8mn3ev3r Not true how can it be

[@elliottengstrand5988]

Dr Mike with those timely Sega Genesis video game references XD

[@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 😂

[@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

[@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

[@Mr_Nanny]

I see Dr Mike and I click. It’s the most basic math that exists.

[@kheldaregaming339]

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

[@sybelecapezzutti1866]

Fantastic interview with so much good information!

[@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

[@dennisvarghese2954]

Solid content.

[@remotenotes]

This was excellent, asked all the right questions thanks

[@justinmininger5973]

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

[@adriennem3168]

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

[@devadasn]

That’s what I need I let myself go after my wedding last year I gained 50 pounds. Luckily I was really lean to start with but I’m two weeks into in and I feel so much better just got a lot of weight to go

[@mattmurphy7030]

I’m a month in and already seeing gains. Keep it up man!! You can do it

[@lisag18]

How to gain weight? 1. Get married 2. Have kids Not a good recipe

[@pieflies]

@@lisag18the actual recipe is to stop prioritising your health, e.g. less exercise, eating worse, sleeping less. The marriage and kids are not the cause, they are the excuse (with the exception of children potentially making it extremely hard or in some cases impossible to get enough sleep).

[@DavidHRolex]

I love how Thomas made his voice lower (not on purpose) when around another alpha like Mike. Reminded me of Chris Pratt in that Marvel movie when he meets Thor. 😂 😆 😂 😆 love you both!

[@mattmurphy7030]

Cringe comment

[@DrOrr]

@@mattmurphy7030💀

[@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👊

[@johnlant1730]

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

[@wehavetherecipes]

I can't seem to sleep more than 5 or 6 hours no matter how tired I am

[@SeyidAr]

Maybe you just need 5 to 6 hours. There are people who get fully rested with 3 hours of sleep. They are called natural short sleepers. It's a benign genetic mutation. Basically a super power.

[@brandonedwards5495]

Could be a naturally shorter sleeper but try this 1. Get 10-15 mins of sunlight 2. Have some valerian root tea before bed 3. Put screens away an hour before bed 4. No caffeine after 12 PM 5. Work out

[@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 👌🏽

[@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.

[@HenryPorter332]

I needed this. Thanks.

[@_baller]

Yeah when I have habitual lack of sleep I too look for a street corner, good life hack

[@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.

[@_baller]

@@liveloveride1676 all that’s correct, but putting carbs closer to sleep time helps as well, if you’re in a deficit, or didn’t eat much for hours, or too stressed

[@mcloude1]

Is it worth starting to train at the age of 50

[@mattmurphy7030]

Of course. It doesn’t matter when you start, you will see benefits. It’s especially important at your age because the benefits will fight the symptoms of aging.

[@85728itsmeee]

Yes for sure if anything it's more important. But go easy and ease in, safety first!! Don't push through anything painful!

[@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.

[@Thejadeway]

Great conversation

[@kaiserinyoleba5711]

Curt angle?

[@so7b_]

*Cert Angle

[@_baller]

One thing I noticed about dieting with training and cardio vs cardio, is I need more carbs, and can go hypoglycemic, cuz my body does not want to give up the muscle for fuel, so I gotta supply the fuel, carbs are essential, and before bed

[@sodgar6844]

Unless you have hypoglycemia by having diabetes for example, you won't go hypoglycemic just by eating or not eating some carbs. Unless carb intolerant or having diabetes, carbs won't make a difference for body composition or strength training performance except for a few extreme cases when it comes to performance.

[@_baller]

@@sodgar6844 don’t get on my comment talking stupid, yes people can go hypoglycemic without having diabetes, which I just said, maybe if you did a little research instead of trying to jump in like an ignorant turd you’d learn something

[@Dom-bn1ru]

Not true, many studies have shown ur body will use fat first before using muscle

[@Alex_B-ov6eh]

Awesome! Thank you 💪

[@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.

[@presidualist4587]

I have a 4 pack and good shoulders. I promise you its not hard this all you have to do bruh- Do calisthenics Have enough sleep Drink enough water Eat healthy food Simple..

[@_baller]

If you’re laying in bed and like wide awake, you need carbs, change your carb scheduling closer to bed

[@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. 😊