You Must Cut Carbs to Lose Body Fat

[@joshuamurphy75]

What do you think about eating equal amounts of each macro: 25% alcohol, 25% carbs, 25% fat and 25% protein?

[@joshuascicluna3794]

Gotta bring the alcohol up

[@PaulVinell]

Dividing the essential macros equally is a common mistake. Try 90% alcohol

[@trevorallen5988]

I’m in!

[@RenaissancePeriodization]

As Joshua said, you gotta bring those alcohol macros up. It's Friday, man, at least 90% alcohol. - Dr. Mike

[@aliendroneservices6621]

That could work in The Croissant Diet.

[@jamesstramer5186]

I really love these myth videos. An entire generation of lifters could be saved from spinning their wheels by Dr Mike!

[@migm7441]

For real!

[@vetren23]

This is the first one though.

[@moxictasculinity]

This is why I believe I was born in the right time. Having information and technology has helped me find out what’s bs or not. I remember in 2002 people used to take raw eggs in my gym because they believed it increased test

[@Jerry_TheFitnessMessiah]

I OVERCAME OBESITY 🔥😎

[@chrisk7693]

i have been on a ketogenic diet for years with no breaks and have done very well with it, i was always afraid of carbs but i wanted to change something...for over a year now i have been eating a lot of carbs and very little fat and my body feels good, shape is getting better and better...now i love my carbs and will not go off of them again

[@SanderH05]

I think keto are good when you are sedentary, but if you work out carbs becomes really helpful.

[@Blackraptor1234]

@@SanderH05 Very true. I started weight loss at 230 @30% bf. I only changed my diet at the time and lost 50 lbs. 47 was fat, 3ish was muscle. It wasn't that keto was a magical diet or anything. It was just that keto was easier to keep calories in a deficit on because fat made me feel fuller. Now I have flipped my diet for building muscle since I feel better building with the opposite.

[@ryta1203]

@@Blackraptor1234 This is why low carb works: it naturally decreases your appetite. Of course CICO works too but it's much harder.

[@avatar19822]

I've been on keto for 4 months now; lifting weights 3x a week, trying to get rid of fat. I'm 42yo, 5'7" 142lbs, so I'm pretty thin. I do have muscularity, though. My fats and protein are really high and carbs are less than 30g a day; all from vegetables. But I'm going to get back into eating normally with carbs. I do miss it. Although it's nice not having those carb cravings. Few things I've noticed on Keto is not sleeping as well, waking up in middle of night, mild constipation and reduced libido. I get my energy from all the fats (EVOO, ghee), but I feel like I had better energy when I was eating carbs. I think Keto is a great tool to use for losing fat, though. This is my 2nd cycle of doing Keto and it definitely works 100% and I will continue to use it as needed. But I don't feel it's the optimal diet for body building.

[@RKO1988]

There is a carbophobia going around

[@G3ro_Oni_mo]

Processed carbs are the problem, it's hard to over eat when you eat whole foods.

[@glassman3333]

He has a video on processed foods. They’re not any better or worse for you than foods that are unprocessed, or minimally processed.

[@Vintage_geek]

​@@glassman3333Not by themselves, but dr. Mike also explains the issue witglh high palatability. Sh** tastes awesome, you eat more of it.

[@Manskeeeee]

I fucking love you. You're one of the few I can actually trust in this field.

[@hata6290]

Yeah like 99% hes cool

[@sponkmcdonk3898]

Then you should fact check don’t fall for charisma

[@EricBohm]

I think the most effective weight loss tip is to cut down on all prepacked or prepared foods, regardless of macronutrients. Pretty much any version you make yourself will have fewer calories. The manufacturers load them up with extra sugar, salt, and fat as cheap ways to make them tastier so you eat more and buy more.

[@tboland728]

Big truth

[@RenaissancePeriodization]

Definitely. Although there are some prepackaged foods that are ultra healthy, like protein bars, powders, and egg white wraps, for example! - Dr. Mike

[@EricBohm]

@@RenaissancePeriodization Good point. I have yet to meet anyone who managed to pile on too much fat because they overindulged on egg white wraps and protein powder. Protein bars vary tremendously, as some of them are just deceptively marketed candy with a few extra grams of protein.

[@bigjohnson3151]

My sister was just telling me about her friend who moved to Germany. He didn’t change his diet at all, bought and ate the same kind of foods he would back here in the states, and lost 12 lbs in a couple months.

[@mitchthomasfarquhar]

@@bigjohnson3151 100%. I’m Australian, have lived in Europe, and when I went to the US a few times I’ve always found the packaged food to be so different, a lot of added sugar. Like you said it’s definitely not the norm across other parts of the world for packaged food to be so unhealthy. I’d never even eaten HFCS before going to the US.

[@newenglandlofi4195]

Really would love to hear more about reversing type 2 diabetes and how what workouts should look like in that process

[@trevorallen5988]

Agreed but also touch on reversing insulin resistance in general. I’m assuming it’s the same process but maybe less extreme.

[@Sator810]

If that is a concern for you; check out the research done by Professor Inigo San Millan for the role of mitochondria and diabetes type 2. He talks about it on the podcast the drive episode 85. TL;DR lots of low zone endurance training yields opposite adaptations to mitochondria and insulin sensitivity than diabetes type 2.

[@RenaissancePeriodization]

Lose as much fat in the long term as you can. Do 3-4x hypertrophy workouts per week, and be as active (10k+ daily steps) as you can. Those are by far the big pieces. - Dr. Mike

[@JackgarPrime]

@@RenaissancePeriodization I notice you mention hypertrophy specifically. Why is that suggested over maximal strength focus? I'm just curious on the mechanics.

[@daniel-zu4kp]

I did just that, i dropped carbs and fats, focusing on lean protein to preserve muscle. Hit the gym plus one hour a day walking. Lost weight and my a1c is normal. Maintenance diet is still protein, a mix of carbs and fats, carbs timed around my workouts.

[@bill_monty]

Here’s a myth you could help dispel: Low reps make you big, high reps make you toned.

[@martingamer5591]

This comment triggered me so bad. After I had my appendix removed, a nurse told me "You won't be able to lift anything heavier than 20 pounds, so you can only train for toning." It both confused and deeply disappointed me that someone who was supposed to be supremely educated on the workings of the human body took such an unsubstantiated myth at face value.

[@austincollins1669]

@@martingamer5591 I know several med students who don't know a damn thing about resistance training, it really is bad

[@VanWelij]

@@martingamer5591 Medical education is too vast of a subject to really know everything. A nurse essentially has no real business knowing about sports physiology or muscle rehabilitation. They can take care of you in the hospital and assist the doctor, but it kind of ends there. Not saying there aren't nurses out there with vast amounts of medical knowledge, but it's hardly a pre-requisite or guarantee.

[@trevorallen5988]

Basically his entire channel already dispels this myth lol.

[@thebodychange666]

*Menno Henselmans latest insta post has entered the chat*

[@ssholum]

The "swap for low calorie option" is a big one. My family is having pizza tonight; normally I'd want three pieces, but since I'm cutting, I'll make a pizza-style wrap and maybe have a piece of whatever the rest of the family is eating. Chances are it's Pizza Hut, so I'm doing myself a favor in more ways than one. Point being, I still get to eat with my family, just with some small differences. Being able to eat together is a big deal, mentally.

[@coltomanderson9835]

true, i definitely do a lot of swapping although i don't see what's wrong with working the foods you really like into your diet. So long as you track everything and continue on the deficit you are in, it doesn't exactly matter what you eat. Of course cheesecake is one of those that is almost impossible to work with because the calories are so high, but a whole thin crust pizza is around 15-1600 calories; which is totally doable if you play your cards right (and are full obviously).

[@ssholum]

@@coltomanderson9835 Agreed. It's a tradeoff with how much you like the thing that would be replaced, or how much replacement is tolerable. Cheesecake is a difficult one, but I did manage to make one that was enjoyable, even with most of the fat removed. The biggest thing is that it needs a topping, because it's dry from the lack of fat; a quick blueberry sauce is good. Of course, it becomes tastier the more fat you leave in it. I need to dig up that cheesecake recipe...

[@RenaissancePeriodization]

That's a great idea! And yeah... Pizza Hut is like AIGHT. Dominoes? KING SHIT. - Dr. Mike

[@soyanchd5439]

I’ll have the rest of your pizza then, if you don’t mind 🍕

[@JackgarPrime]

@@RenaissancePeriodization They're both trash compared to a good local joint though.

[@SpiritsOfAnotherDay]

Fantastic delivery, humorous and well-spoken!

[@Yupppi]

The best part is how the videos are like actual lectures where first you give the introduction, some basics and theory, but then you attack with examples from real life that make the lightbulb shine like "now I get what he's saying, that makes perfect sense and I understand how to apply it now".

[@tomharrison2423]

Another good one! I really like how you say "If it works for you, then stick with it" I also like how you give ideas on how to experiment with increasing or decreasing fats/carbs. It is refreshing to hear a fitness expert say that one type of diet does not work for everyone. For me, as an older man who struggles with excess weight and being a pre-type II diabetic cutting carbs has worked for me, lower A1C, loss of weight, etc. Thanks for all you and your team does for this community.

[@mrhuzzi1253]

Video on different fats would be interesting. Recently lots of videos are popping up, claiming Polyunsaturated Fats are unhealthy af and saturated fats are way better, because they are less prone to oxidizing. Lots of carnivore advocates preach this, which is why I suspect bias, getting this cleared up would be nice. Thanks for all the free content Mike!

[@Bast-kavothe]

Thomas sowell reference 🤯. Good man, you and him 👍🏼. My respect just goes up and up.

[@BungieStudios]

Same. 💪

[@zennyrpg6087]

I eat a lot of fatty breakfast meats and lost 70lbs. I was just thinking “yeah I diet better with plenty of fats.” BUT then I remembered that cutting out oil and butter and getting low fat mayo was one the the first things I did right before I started losing weight! So yeah even if you like fattier meats, there can still be fat to cut from your diet. It’s all about finding the calories you will miss the least.

[@allenyates3469]

I eat Italian deli meat to lose weight. I hear ya

[@JH-qy7zw]

“It’s about finding calories you’ll miss the least” bingo. That’s been a game changer for me. When I actually took time to count calories, I found a lot of calories I added from habit. Once removing them I didn’t miss them, and in some cases preferred the taste without the added ingredient anyways.

[@TheWorkoutGnome_HappyHiker]

Love that you mentioned Thomas Sowell!

[@barneyjames1126]

Best fitness info on YT. Dr Mikes a legend.

[@saera2865]

the zombie analogy made me laugh out loud XD very comforting to have these myth busting videos cut through all the wishy-washy confusion and uncertainty with good old science. amazing how pervasive some of these myths are

[@iampavle3153]

Can you talk about "lifting stunt your growth"

[@martingamer5591]

Wouldn't be a very long video. It would entail Dr. Mike Explaining what growth plates are, how certain types of fractures affect growth plates, state that lifting causes none of them and then QED.

[@Abdo.R.Mohamed]

"Don't train your Legs with weight untill u'r 21 cause before that it will make u short" , no joke i heard that one A LOT back in the days .

[@jeanpenus]

@@Abdo.R.Mohamed They we’re just looking for a reason to skip leg day.

[@BobbyJ529]

jeff nippard did a video on this while you're waiting for mike talk about it.

[@moxictasculinity]

@@Abdo.R.Mohamedcrazy how you probably from another continent miles away but we had the same myths in my country.

[@miskee11]

Here are some myths/things many still seem to believe in: 1. "Toxins" and "cleansing foods". 2. Timing your meals is very important. 3. Lifting belts make your core weaker and/or reduce core activation. 4. BOSU balls and balance boards are useless. (I mean, yeah, they are for the most part, but they're still useful for rehabbing knee/ankle injuries and for planking) 5. Any amount of cardio kills your gains. 6. Spot reduction. 7. Mobility work before working sets is counterproductive. 8. Pullovers don't really hit the pecs all that much. 9. Yoga is gay. 10. Random fitness youtubers are a reliable source of information.

[@FastingFTW]

Fitness myth #1 : Putting "Fit" in your Instagram name makes you an experienced coach qualified to give advice and train people. Fitness myth #2: Getting lipo, breast implants and a Brazilian butt lift makes you "Fit". Fitness myth #3: Spending lots of money on overpriced workout clothes/gear will make you bigger and stronger.

[@ChrlzMaraz]

On myth 2. It might not make your fit, but there's a good change it will make a fit girl a hot girl.

[@frog6054]

@@ChrlzMaraz A fit girl is a hot girl.

[@MrCmon113]

2,3 are true. Those things will make you strong, because now you're committed. If you're not rich and you just spent a lot of money on sth, you'll want it to be worth. You have a sunk cost and your behavior will change to adopt to your commitment.

[@MrCmon113]

@@frog6054 That Gracie woman is stronger than most men and I wouldn't consider her hot.

[@coreypace7260]

This is quality info because you offer multiple paths of solutions. Love it. It’s not a “high carb, low fat” or “high fat, low carb” dogma. I think a lot of people would benefit from hearing you explain hormonal effects of dropping fats below essential requirements.

[@keeskoeable]

Can we please talk about the no sex/no masturbation myth? That you need to hold off otherwise you loose muscle? Thanks!

[@David-ds6nf]

semen retention

[@7r1p0d5]

coom is stored in the biceps

[@matthewp5472]

don't be a coomer

[@vittocrazi]

No retención makes me sleep better, so better gains :D

[@drakez3287]

and no one claims you'll loose muscle from that lol

[@maxschmidt9461]

You don't just try to make comedy, your producin' absolute comedic gold, or to put it differently, always say loads of f*ckin' funny shit! That all while puttin' out awesome information! information

[@christianduval8374]

Is this one a myth?: protein cycling over a week (no to low to normal to hi repeat) vs constant ratio produces more muscle in the long run.

[@RenaissancePeriodization]

Hmmmm. I wouldn't say it's as much a myth maybe as just "not in compelling evidence," if that makes sense? Like if you're going to complicate food intake like that, there had better be some good evidence or even conjecture that it's worth it, and I just don't think there is. - Dr. Mike

[@semajo.9514]

Yes.

[@smartsimplefit]

You should review a Thomas Sowell book on the channel sometime that would be epic Mike.

[@jonm.678]

Love my carbs- I’ve lost almost 42lbs of fat while eating plenty of carbs. fat loss is all about the energy deficit- macros be damned!

[@ThatGuy-wm4tj]

Most underrated fitness channel

[@danielkanewske8473]

If Doc thinks that his attempts at comedy are bad, he should read the comments! While carbs may not be evil, the joy Doc receives from putting people through leg day is borderline!

[@SaiyanCookie]

Love for you to cover "metabolic damage" after a diet.

[@rmp5s]

The biggest issue I've noticed with carbs is that we don't really have an "off switch" for them. It's EASY to crush a whole bag of chips, case of beer or (and?) pound of pasta and still be hungry. Try doing that with proteins or fats (especially fats) and you'll yarf everywhere. Just gotta be careful with fats as they're calorie dense. Prioritizing proteins and tossing in some fats while limiting carbs has worked great for me in the past.

[@palmenable]

Very true! But on the other hand, have you ever eated 1500 cal of boiled potatoes?

[@Oi-mj6dv]

If you crank the proteiin ive found its so saciating i cannot physically overeat carbs of fats

[@johnsmith2221]

Great point.

[@thefirehawk1495]

@@palmenable potatoes are mostly water by volume, not carbs, that's just being facetious and pretending volume eating of carbs is the same as eating concentrated carbs, also pretending that the issue with people eating carbs is that they eat too many potatoes insteads of sugary drinks and chocolate bars

[@neferiusnexus]

@@palmenable potatoes still have a bit of protein in them, about 10% ... but i get where you're coming from

[@sizzlechestmcmurphy4365]

A lot of the 26kg of bodyweight I lost was done by reducing carbs and fat down to very low amounts. The problem was when I switched over to rowing as my main source of exercise that the "no carbs" part of my diet ceased being compatible. For rowing, the key is to go ahead and eat carbs, cut fats down as much as possible, and hit the erg as frequently per week as I can. By doing that, I have zero visceral fat and I'm sitting at very low levels of subcutaneous fat. As far as rowing is concerned, if you wanna get lean, eat carbs. Kickass video, dude!

[@TheJoshuaperlinger]

I love your content, your delivery, and knowledge. Thank you for all of your videos! Please keep the informative videos coming.

[@stephenn3727]

This video should be required to watch for all people! Maybe the best video ever. Thank you!

[@dawiedarling]

preach!!

[@jamesstramer5186]

One myth I feel would be relevant is : Eating soy products/TVP increases estrogen levels.

[@Magic_beans_]

If you can’t wait, Dr. Layne Norton (Biolayne) did a video on that just a couple weeks ago. kzbin.info/www/bejne/gGLEZWiul752e6M

[@Ignore14]

It amazes me people will avoid all soy products while not even knowing what BPA is

[@ssholum]

@@Ignore14 BPA and other plastic additives have made me averse to storing things in plastic (though I do use plastic in the freezer; least risk, assuming there's any left). And I definitely avoid heating food in plastic. I just feel like in twenty years they'll have found another plastic additive that screws with the body. As for soy, I don't eat it often, but that's mostly because I like meat and the only soy product I go out of my way to eat is nattou.

[@nicholasdonin1465]

If you weren't gay, you wouldn't be saying this

[@iw1459]

Even though this is 1 yr old Im still grateful the video came up on my feed. Very helpful & informative

[@TheStefBy]

Love your videos. I want to thank you for all you do for fitness community. Can you do a video about normal cardio vs fasted cardio?

[@ManuelDP95]

Dr Mike's humor makes to science flow smoothly.

[@spencerschubert5001]

The first things to go when I switch from bulking to cutting are -daily ice cream OUT (-200 kcal) -swap peanut butter for tuna (-200kcal) -swap bread/bagels for protein wraps (-300kcal) From there I have to get a little more creative to drive the deficit lower… but it’s usually enough to then progressively introduce cardio to keep the weight loss going strong for a couple weeks

[@A_Turner]

Swap out the filling in your wrap for cotton wool which has absolutely no calories, Kate Moss taught me that one

[@gabrielepirovano3529]

@@A_Turner use ice instead of nuts to have something crunchy and without calories Also dirt is full of minerals and has no calories

[@thedeadman8361]

Am I the only person who thinks peanut butter and tuna aren't interchangeable?

[@spencerschubert5001]

@@thedeadman8361 peanut butter sandwich with 15 grams of protein from peanut butter vs. tuna sandwich (or wrap) with 17g of protein from tuna out of a packet I add homemade hot sauce to the tuna to make it more interesting

[@spencerschubert5001]

… also tuna on celery with hot sauce instead of peanut butter and celery

[@douglasmarkwith]

I've found that just avoiding anything with more than 5 grams of added sugar is a great way to lose weight. It also helps to center your carb intake around your workouts by having them right before or right after an intense training session. I lost 30 pounds in only 12 weeks by sticking to mostly lean meat and veggies (with some fruit thrown in to quell any sugar cravings) and timing my carbs correctly. I used the carbs to either fuel my workout or recover from it, which is really all you need.

[@arkham5018]

Allowing knees to travel over toes is damaging to the knee joint. I'm a physical therapist and I hear this shit daily. It kills me. Seems simple to us in fitness and those who understand anatomy, but it's prevalent in the general population. Probably too simple of a topic for you to cover to our audience, just thought I'd vent frustration.

[@tomc3216]

Luckily we have Ben Patrick now! Crazy how people with doctoral degrees haven’t questioned the one study out of duke university in the 70s that said kot was “bad”.

[@sunshinestate1306]

It’s not too simple, I literally don’t know what it means. Knees traveling over toes? Wtf does that even mean. Just walking my knees go over my toes so I don’t understand what’s that’s supposed to mean

[@arkham5018]

@@sunshinestate1306 you made the point yourself. Knees going over or in front of your toes is a normal movement that gets blamed for a ton with no evidence. If humans never allowed their knees to travel forward over their toes we couldn't walk, go down stairs, or get up off the floor. It's just a fear mongering narrative

[@proverbalizer]

@@sunshinestate1306 exactly, it's a natural human movement. You can't run or play almost any sport without your knees going beyond your toes

[@LeonardoPostacchini]

You are on the money dr Mike, I lost 60kg over 3 years and kept it for 1 year by limiting fat intake to 45 grams per day and eating a fTon amounts of carbs. During the pandemic I gave up weighting everything and started to cook with fat and I gained all back again.

[@user-ws2fj6ie9u]

Did you decrease your carb intake when you increased your fat intake.

[@LeonardoPostacchini]

@@user-ws2fj6ie9u for 4 years I played with this, I bought a precision scale, I used Cronometer to log every single bite(to have the exact amount of macros and micros since it is linked with the fda database), I would not eat anything, absolutely nothing without measuring each separate ingredient before cooking, I would not eat out, no exception. I balanced my meals not only by macros, but also to fulfill every single micronutrient. For years I kept absolute control over my diet and I would not breath without a garmin 5 to measure exactly how much I was expending and I used a garmin index scale every morning, naked, after waking up and going to bathroom. I experimented tweaking the macros, a few weeks at time to allow time to collect data and the changes reflect on the scale. The data was very clear, my weight loss was directly related to my daily intake of fat keeping a constant deficit of calories as compared to my measurements with the wrist watch. Prior to that I’ve being battling overweight for the last 25 years, I have watched every nutrition facts video that there is to watch, I have tried almost every diet that there is to try, some like keto to a catastrophic disaster. I am pretty confident on my data and I have the results to show, not every calorie is the same, both for weight and health. I learned that accidentally and also on purpose, for example pushing fat to less than 45g per day did a number on my health, including causing a good amount of hair loss.

[@TimoLization]

Excellent info. Now that I look back to my diet & programs, I remember feeling the most energetic and losing weight at the same time when I was on a reduced fat diet. The last year I've been on low carb diet and I sleep worse than ever, libido is down (a LOT) and I'm barely making any gains. I think it's time to try a different approach and the balance that works me for. Thank you for this video!

[@mellowEsko]

I’m here for the humor and the Pro tips. ❤I love your personality and information 💪🙏

[@richr5874]

I could listen to Dr. Mike sharing his wisdom all day!

[@azizkash286]

Bro seeing you upload gives me dopamine. Keep up the good ass videos

[@paulhoward1698]

I'd like to see a video talking about whether - for novices - isolation/isometric exercises intended to 'strengthen the core' have any benefit at all. Especially compared to the effectiveness of compound movements on that same area. My gut tells me they should stop crunching and start squatting/deadlifting/pressing for actual improvement (rather than just getting hot, sweaty and tired) but I would love to get an expert opinion.

[@kaisunra9676]

As a laymen, I’d say squatting and deadlifting are as good as it gets for core, but only the posterior side, not the abs so much, as they aren’t active except as stabilizers. Same as with everything else, isometric isn’t ideal for hypertrophy although they are great for other things like calisthenics and stability. From my research, leg raises and cable crunches are ideal for hypertrophy, although that’s personally not my goal for abs so I don’t do them too often. Hopefully mike does a vid on this, Id be very curious if he agrees with this

[@caseypalmateer4515]

I feel better eating more fat and less carbs. Thanks to this channel to some extent, ive upped my carbs, and in spite of what i was expecting to happen, my sleep has been shit the 1.5 weeks ive eaten a shit ton of carbs. Maybe it will swing back and ill be good. Namaste my bro-brethren

[@cipaisone]

The grain of true is actually a stone of true. If you are that type of person that gets hungrier and hungrier with carbs, no-carbs diet works great

[@Magic_beans_]

Yeah, it’s great if that approach works for you. Doesn’t for everybody. Whatever appetite-suppressing effects low-carb is supposed to have, I don’t get them. I can totally overeat on cheese, avocados, and nuts. (And sausage, but I had enough sense to not even try that while dieting.)

[@michaelpafiti2141]

This video resonated so hard with me Thanks Myke

[@ssholum]

Before I got really into lifting, I used to go really low-carb and do fasting, which helped me lose a lot of weight and kept my hunger mostly in check (partially an actual relief in hunger, partially because there is no "I'm hungry, so I'll eat a bit more than I planned for this meal" justification when you're not allowed to have anything). It doesn't mix very well with lifting though, since it's shit for muscle retention, let alone growth. Maybe less obvious was that, when I started lifting more seriously, I'd get acute drops in blood pressure while at the gym that kept me from pushing as hard as I could. Mixed with a longer fast (more than a day), and it was enough that I damn near passed out. Had to sit on the floor. This wasn't such a problem with LISS cardio; I could walk or bike for hours without that issue.

[@impaledface7694]

Same issue here, although I did it just to see how fast I could cut. After a week or two of serious OMAD/fasting the lifts were terrible. I was cycling at the time and could not generate any power to go up a hill at all compared to pre cut. Could only generate around 50% power max but could do it for quite a while. Lost any gains I had and felt weaker then when I was a kid. Was a good learning experience but man it started to suck.

[@chadboy1515]

Glycolysis is the primary fuel source for short bursts of intense exercise, while fat is the primary source for long and less intense workouts.

[@kynshra8960]

Fasting isnt shit for muscle retention. You retain way more than on CICO.

[@DanielRodriguez-mj5yp]

You’re Awesome I appreciate your time!!!

[@Ray_Mac]

"Gun that shoots knives" a harpoon perhaps? 🤔

[@StatusUnkown]

Im watching all of your videos. your helping me figure out what i really need to do to create a specialized nutrition plan to work out while burning this fat. thanks

[@mgray999]

Can you do one on insulin resistance?

[@vladtepes9614]

I lost 50 pounds in 5 months while including a good amount of carbs. All that really matters in terms of weight loss is maintaining a caloric deficit for an extended period of time. Consistency is key.

[@pcuezze]

“GRAINS of truth”. This should’ve been the title…

[@Magic_beans_]

I’d say the toughest myths are those that may not be wrong per se, but get overblown as that One Weird Trick that makes all the difference: - nutrient timing - carb or calorie cycling - clean eating - inflammatory foods

[@rickblaine6106]

I recently completed an 8 week challenge and was told to go into a caloric deficit while still maintaining 1 - 1.5 gram of protein per GOAL body weight. I found that very hard to do and would not hit macros at all. At the beginning of the 8weeks I weighed 253, no I weigh 248. In the beginning I was really hitting the protein at 1.5 gram while keeping carbs and fats in check but found that I felt "full" and bloated ALLL THE DAMN TIME. When i brought this up to my coach I was told to continue to hit that protein mark but drop even more in calories which meant there went carbs. That was 2 weeks ago and the last two weeks have sucked. In the first 6 weeks I dropped 4 inches on waist and have actually gone back up a half inch since following that instruction. I feel my body does well with about .7 grams protein per goal weight and a substantial amount of carbs and healthy fats. Is that too little? AND where is the zombie knife gun sign up?

[@kevinstrangway6939]

RDA for protein is .8g/kg but if you're into lifting you could up it a bit. Past that the bady does not store protein and will simply convert it to carbs and fat to burn or save.

[@DNO_Fitness]

I like carb cycling. I can get around 6% but usually stay around 12% to build strength. If I'm not training I up healthy fat and lower carbs. Leg day and back day I'll eat more carbs and lower fat. Protein always stays around 200 grams. I avoid sugar. At 40 I still have abs and over 1600 total at 200 pounds. Plenty of energy. If I crave sugar jello, gum, flavored aminos, peanut butter work great. Another tip is avoid alcohol if you have trouble sticking to low carbs. Alcohol can lead to sugar cravings.

[@myyrkezaan]

My go to 1lb pasta (not spaghetti - preference), 1lb lean protein, 4 cans dices tomatoes, chilies, onions, mushrooms, some other available vegetables, sometimes red kidney beans. Also did the same thing with rice instead of the pasta. Helped me lose weight and made future meal preps easy.

[@sakulaku4280]

so 2 meals or what ?

[@myyrkezaan]

@@sakulaku4280 Depends on your portion size. For me it was 5-6. If that's not enough double the pasta/protein. Little bit of time added for almost double the meals.

[@sakulaku4280]

@@myyrkezaan 5-6 meals u meant or what?

[@myyrkezaan]

@@sakulaku4280 Thought you asked how many meals this can make? It makes 5-6 meals for me based on how much I eat.

[@sakulaku4280]

@@myyrkezaan oh wow so u would eat 5-6 meals pasta or rice chicken other things? sorry for confusion lol. obviously u would be un a calorie defict plus if u exercise or walk etc

[@mckenziecatface]

You’re funny and smart and I love your videos and you as a person!

[@playthemstrings1]

Based Mike with the Sowell references

[@justincody206]

Love you content. Currently my favorite channel to watch . Thank you for all your knowledge

[@strange4change_6]

I love this because you're laying it all out and also being honest about being "fat adaptive." It's so much out here that it's hard to distinguish between. The foods that keep you full the most are leafy and fiber rich vegetables

[@StopTryingSoHard]

Actually, pretty much a perfect video on the topic. Acknowledges, both the cold hard facts as well as the "fact" that keto really does work well for some subset of people.

[@callumwindsor6516]

Your naturally funny mike i laugh through alot of your vids 😅

[@osmankalif3500]

The flat earth part took me out lol

[@matthewp5472]

@@osmankalif3500 i know right, the earth is definitely flat - couldn't watch anymore after that

[@Darth_Tuna]

The Thomas Sowell reference made my day!

[@jeffwestbrooke279]

I have had a "pouch" and a bit pear shaped my whole life. I go to the gym 3 times almost every week. I started carnivore diet 2 weeks ago and the first thing to melt away was the belly fat. I even was eating 1600 calories a day before, lost muscle but still had all the fat.

[@danielkanewske8473]

The effectiveness of these types of diets stems from two components, calorie restriction and satiety. It's difficult to overeat when all you have is fat and protein and it sure tastes good! The side effect of these diets, after a prolonged application of such a plan, are that you may suffer from cardio vascular disease. I recommend, I'm not a professional, switching to something more sustainable, check out some of what RP offers, once you reach your target weight. If you choose to continue this diet, I suggest blood work to monitor your cholesterol levels. Remember, this is a marathon and not a sprint. Great work, good luck!

[@jeffwestbrooke279]

@@danielkanewske8473 I don't think I am restricting calories. I haven't counted any. Like I said I have restricted before, went a year on about 1600 calories a day. Still had my fat, just lost my muscle and always fatigued. I would agree that generally this info is correct but just not my case. Keto works ok for me and intermittent fasting but so far carnivore is best. Even when I was intermittent fasting I was still around 2k calories a day. And I go to the gym 3x a week and have been on TRT for a year. Nothing has worked as good as carnivore. Down 7 pounds in 2 weeks but it looks like it's only the belly fat and some visceral fat (a little less of Eddie hall mid section).

[@jarldue123]

@@jeffwestbrooke279 Stop. You are restricting calories. I can't say anything about what you did or did not do in the past, or why it did not work. You are restricting calories. There are many simple explanations as to why it did not work in the past, but none as to how you could lose weight without restricting your calories. Unless you define calorie restriction in some weird way.

[@jeffwestbrooke279]

@@jarldue123 ok here is a typical day of eating for me. I haven't counted but feel free. Breakfast either 3-4 eggs with 2 oz sausage and 3 slices bacon, or 12 ounces of beef. (NY strip from Christmas sale) 1 apple or banana (I do believe need some fruit or veg) 12 oz milk and 1.5 scoop protein 8 ounces of chicken (whatever fills my thermos for work) 4 oz cottage cheese 3 oz block cheese slice A few crackers 32 oz coffee and creamer That's a typical day of eating and I lost 4 pounds the first week even though I had 2-3 scoops of ice cream every night (just switched to keto ice cream). I'm about 5 7 and as of friday weigh 235. I pull 475, press 275, and squat 300, OH push press 200 so not much to brag about but some muscle. Again I have always agreed generally that the info shared is correct, but I can only share my experiences.

[@AceCorona]

I used to believe that if I trained hard and ate correctly, my muscles wouldn’t grow because the rules didn’t apply to me. I wonder how many other people believed this?

[@User84367]

You need casein protein at night to keep muscle protein synthesis active for longer? Or could whey protein be used with the same effect myth

[@JMUDoc]

Two things I'd like to put in: 1. Reducing free sugars will definitely reduce fat, but general carbs cause water rentention, and water is water, not fat. 2. Look into _postprandial thermogenesis_ - the increase in metabolic rate after a meal. It is a significant contributor to TDEE, and protein causes the most, while fat causes the least. You could get rid of x grams of fat and swap in 2x grams of protein to pretty much equalize the calories, but you're getting rid of the PPT "passenger" and adding the "driver"👍🏻

[@ProgShell]

Here’s two fitness myths I’d like to see you tackle: “Squats are bad for your knees” “The Deadlift is not a back exercise” I actually have no idea if the second one is a myth or not, but I’d like to see someone who knows what they’re doing prove or debunk it.

[@davidp.como83]

For deadlifts he has covered whether or not the deadlift has a good SFR in general. As you get stronger, the fatigue becomes too great relative to the stimulus. For beginners, a great way to hit a ton of muscle groups. For intermediate and beyond, train back with back exercises that have a high SFR for you.

[@Xeil]

@@davidp.como83 I feel that whenever I do deads, I do it in a manner that fatigues the back quickly. It does take more reps at lighter weight to stay safe, but it works well for me. I cannot stand bent over barbell rows. Still do 'em though.

[@ProgShell]

@@davidp.como83 The myth I’m asking is even a little more fundamental than that. There are people out there who won’t even acknowledge that deadlifts are a back exercise and say that if you feel them in your back then you’re doing it wrong.

[@davidp.como83]

@@ProgShell EMG data confirms that some back muscles are involved in isometric contraction. Each individual will be different though. Those who think you shouldn’t feel back during the deadlift are probably advocating for a specific technique with specific goals (maximum glute/ham involvement). I wouldn’t worry about their opinion personally. If you feel a good back pump and disruption, then for you that is training back.

[@Lpj4]

Everything I’ve seen and read is that deadlifts work several back muscles especially Erectors, Lats & Traps all the way down to Glutes and Hamstrings. I can’t do heavy deadlifts bc I have some lower back pain. However what’s odd is the Deficit Deadlift doesn’t cause or irritate that lower back pain yet can feel it really work it. If anyone has this issue I recommend doing Gluteus Medius exercises. If I do that daily then my lower back pain almost goes away completely.

[@KeepItTid09]

GREAT content Coach! Thank you.

[@JeffroJames]

I worked for Whole Foods for around twelve years. After about 2010 there was an insane amount of usually older women coming in saying they were on the keto diet and looking for recommendations ("yeah, I'm going on vacation in 3 weeks so.."). I'd try to steer them towards eating a balanced, calorie controlled diet unless they truly loved keto and could do it for life. One time while working in the dairy in Seattle, here comes Dave Asprey (I think that's how you spell his name)the bulletproof coffee "inventor" absolutely loading up on Kerrygold butter. To put it bluntly, he was obese. However, he made sure to tell me who he was and what he was doing with all that grass fed butter.

[@RenaissancePeriodization]

You should have been HONORED lolll JKJKJK - Dr. Mike

[@dkillips]

im sure you have heard it before but heres another one: i ate nothing but grass fed beef, broccoli, sauerkraut, butter and instant cofee and i lost 50 lbs as my energy exploded. i had pretty serious gut issues and mental issues and those both evaporated in the first 3 weeks. we may be speaking past eachother on this. difference being people who are healthy and want to lose fat vs a significant number of people who feel awful because of what they eat. mix master mike is quite correct overall however despite my personal anecdote.

[@slumking112]

Bravo....great video....understanding what a clean diet consists of is everything.....light fish and carbs will melt fat its calorically light its not just the fish🤯🤯🤯🤯

[@user-zk4dv2nx8k]

Plant based vs meat based for health and longevity ?

[@hata6290]

Obviously plant :D

[@hata6290]

WFPB starchy diet ftw 🙌

[@Cacophony314]

Anecdotally, I got *jacked* on keto, 10 years. I have slowly introduced carbs back in, tailored it around my workouts, and it's worked out well too. Food is fuel, use it to your needs.

[@RetchaGamerBR]

Next myth idea: you need to shock the muscle, give it different sort of stimulli, otherwise it won't grow

[@seanalley6938]

As I’ve been making gains, especially this last year with these kids swarming the gym Bc of tiktok, I’m getting a lot of questions about diet and lack of progress and proper form. One thing that’s happening a lot is when I give a rudimentary answer as to not explode their tiny brains, they get visibly discouraged and turned off by the idea of ROM and all the fun stuff. I have a bs in ex phys so they get hype when they learn that and think I’m a gym guru. What I’m getting at is you should make a video about how to combat the incessant questioning and how to better answer without taking an hour explaining a concept, which I have ended up doing a few times, only to end with them disregarding everything I explained because it wasn’t immediate progress and got a little too difficult. Btw I got turned to you and RP back in 2020 by joel Thomas when I used to work at the gym he trained at in Tallahassee. The whole RP concept and ROM training has changed my perspective drastically! So thank you and keep doing you!

[@teaguekuhn]

artificial sweeteners will spike your insulin?

[@_sethm]

Curious about inflammation and muscle protein synthesis. Would Dr Mike bless me with this knowledge?

[@araragikoyomi99]

In the limited experimentation I've personally done with my diet I've found that for me, cutting fats down is far more difficult than cutting carbs down. I enjoy cheese, butter, aiolis, and other high fat accoutrement entirely too much, and find it difficult to eat most things without one or more of those present.

[@greuju]

Yeah honestly with my understanding of nutrition I would cut protein last vets next and then carbs first. I will say that probably does lead to more muscle loss if you end up being really low carb but that's how most of our ancestors ate. You could only have carbs during one or two seasons in most areas

[@tcblackg35]

Great video. Going to cut my fat down a bit and increase the carbs just a tad. Cutting is the easiest part of bodybuilding to get wrong without a doubt

[@dannyboy85100]

Is occlusion training (blood flow restriction) a myth?

[@matthewbgordon]

Thanks as always for the great content!

[@itareansecrit5800]

Fitness myths: lifting weights will make you stiff and inflexible

[@A_Turner]

Deadlifting did this to me and I fucked my back up due to being ridiculously inflexible

[@Itsdnvn]

@@A_Turner should have practiced getting more flexible before doing an exercise like deadlifting

[@A_Turner]

@@Itsdnvn it was all my own fault, that’s why I was getting more flexible for about two years before I rejoined the gym to protect myself from it happening again

[@lukaposeidon8490]

I think it can do both, make you more and also make you less flexible.

[@A_Turner]

@@lukaposeidon8490 for me it created tension in my lower back and no opposite extension to increase flexibility

[@mrhigeji]

Oh boy I got one. So I had this debate last week. Guy said it was stupid to start a meso at 2-3RIR and that you should just train to failure all the time. He said if you can't recover from training to failure every session, your recovery is fucked up or you're just not eating enough.

[@hata6290]

DAMN

[@trevortrev6789]

You should talk about how much protein your body can absorb and utilize in one meal. I've heard any more than 30-40 grams at a time is useless because you just shit it out.

[@zacm1962]

That myth is not true. Unless you have explosive diarrhea after eating a meal all of the nutrients, including protein, are absorbed by your body. From there they're used to fuel many different processes, not just building muscle. 30-40g of high quality protein in one meal is enough to trigger muscle protein synthesis in most people, but going over this won't be a waste of protein. It will either be oxidised or used for other processes that require amino acids.

[@IkariTheWraith]

I have to imagine that protein still gets absorbed to some extent even with high intake, or one could lose weight eating 2kg of chicken breast a day. I know I'm giving an absurd example, but perhaps there's a grain of truth to it (burned by TEF, stored as fat, etc)

[@ssholum]

@@zacm1962 My understanding is basically this. Yeah, there's a limit to how much protein can be utilized at once for building muscle (since aminos aren't able to be stored like carbs or fats), but that doesn't mean they are ignored by the body. The only real "waste" here is the cost of protein compared to other macros.

[@King.Mark.]

your body cannot store protein as protein and only uses up so much every hr so 40 grams is about right every 3 hrs for best results if your around 180 to 200 lbs and no it will not be flushed out like any food you eat too much of at one time it will be stored as fat and reused later ,fat is not as good as protein to rebuild the body so thats why its best to eat protein every few hrs ,eggs been very good at recovery and whey been the fastest absorbed ,

[@ericdahl2915]

Thanks Dr Mike for this excellent video

[@stefm.5947]

Hi Mike, thanks for this video. Here's a joke to make your day: Which bear is the most condescending? . . . . . . . . . . The Pan-Duh! Ok I love you all bye now xx

[@hata6290]

GOOD ONE

[@minameaar1]

Dr Mike just gave Thomas Sowell a shout out!! How can I like you even more?! (maybe a video about Power vs Strength training... And if it's possible or worthwhile to separate the two 😏)

[@steveloge8119]

Fitness Myths Episode 2: Maingaining

[@martingamer5591]

There already is an RP video on Gaintaining. Dr. Mike gives it a surprising amount of legitimacy, he mentions at least a few scenarios where it's viable, even though not optimal.

[@caseychambers5079]

That video has already been done

[@N1120A]

Dr. Mike literally did a video with Greg where they agree on nearly everything.

[@andredubbs4854]

@@N1120A yeah cuz greg changes the definition of maingaining every single time lmao

[@N1120A]

@@andredubbs4854 that's actually not true.

[@kaylaturner3737]

There are a couple myths I have always been curious about. 1. Does training/cardio in a fasted state do anything special? 2. Does the feeling of hunger while dieting mean I'm losing fat or am I not eating enough?

[@HaMashiachSaves]

I lost all my visceral fat by eliminating carbs. Nothing else worked for me before, and yes, I was weight-training and eating clean carbs: basmati rice, sweet potato, greens, etc. CICO does not work for everyone. There must be other factors in play for some 🧐

[@disinformationworld9378]

CICO ignores the science on insulin resistance and its role in body composition. Eating more or less is only part of the equation.

[@jaggarenglish]

If you want to get rid of subcutaneous fat or visceral fat the elimination of carbs is essential for a lot of people

[@williambreeze2659]

Thanks for this!

[@willmcswain1971]

Will creatine damage your kidneys? I had my doctor yesterday try to convince me to ditch the creatine supplement because of my kidneys... I think I might need to find a new doctor instead. Is this a myth? Will creatine damage your kidneys?

[@sckrim3241]

Only if you don’t drink a lot of water

[@willmcswain1971]

@@sckrim3241 I drink so much water...

[@markboggs746]

There was a lab result years ago which said it could but people have been taking loads of it for years and no one ever has kidney problems because of it...

[@JH-qy7zw]

For purposes of weight loss, voluminous foods with low calories always does the trick for me. Never hungry because I’m always eating. Chicken, cauliflower, broccoli, carrots, tomatoes, onion, spinach or spring mix, blueberries, low fat Greek yogurt, low calorie dressings, keto breads, keto pasta etc. my calorie intake is so low that sometimes I’ll throw in a burger with keto bread. With just a little bit of research you can find plenty of options for variety without ever feeling like you’re starving yourself.

[@dandastardly2792]

Abs are made in the kitchen Maingaining is effective for muscle growth

[@zacharyertengrass892]

The real problem with the low carb stuff is that it discourages people from eating fruits and vegetables and healthful grains. But with the protein levels you are recommending, people have to cut carbs to fit in that much protein.