Studied weight loss, human physiology, diet, and exercise, for years. This is one of the best, simplest, most useful videos I've ever seen. Thanks for the value, as always.
As a physician, I think that there is a lot of solid advice here. However, I want to caution everyone watching this video that outward appearance does NOT equal inner health. I see fit, trim individuals with heart problems quite frequently. Food is more than calories, it is also nutrients, anti-oxidants, vitamins, and even fiber / non-digestible foods for gut micro biome that all play a role in your overall health. My two cents to add, don’t neglect nutrient intake. Highly processed foods (ice cream) are stripped of these nutrients. Vegetables and fruits are the richest in nutrients, make these a key part of your “non protein” calories and your body will thank you years down the road
Any good sources that talk in depth about the importance of these things? I'd like to look into it more. It makes sense that eating a bunch of bs is not good for health, but I think this video is mainly about weight and leanness, not necessarily best health inwardly.
watch Andrew Huberman's episode he did with Dr. Robert Lustig. They go in extreme depth about everything you need to know about how processed food is slowly killing you @@gedas7058
Amazing video! These tips are super useful and really educational. Question for you... have you ever tried Next Level Diet? I got a fat-loss meal plan from them that's worked wonders for me.
Conflating fitness and health - a mistake I made for like 20 years. For example, my dad is 5'11" 160lbs, works out regularly, 65 years old - looks good on the surface (i.e. "fitnes"), but can't eat without taking pills, kidneys stones, gallbladder removed, bad lipids, hypertension...Why? Macros aren't created equal. Huge difference between eating 100 grams of fat / day from ribeye vs soybean oil.
Yeah love Alex but lost me on this one for sure. 100 cal of carbs does not equal to 100 cal of good fat. Not to mention that most carbs that are eating these days are all GMOD and what they do to your RNA is crazy. Read any of the good books out there Wheat Belly, the Carnivore Code among others. And calories are just a unit of measure. Kind of like saying that 10 oz of tequila will have the same effect on you as 10 oz of beer. 😎
You are correct, as long as you eat the right amount of protein and don't overeat you will maintain muscle and body weight. You could do it forever and still be muscular and lean, but being shredded and huge doesn't equate to health. You can be the best-looking guy anywhere and be rotting on the inside from all the sugar you're eating. Don't confuse having a six-pack with internal health. This may be the 'perfect diet' if your only goals are aesthetic-based, but not for life.
Exactly. There’s a lot of fit people who are actually unhealthy. Subcutaneous and visceral fat are completely different. This is why IIFYM/See-food diet is unhealthy in the long run
I know you don’t want this to be a fitness channel, but I would certainly appreciate more content like this even if you make a separate channel for it. I’ve found it harder than I’d thought to find just good straightforward advice like this instead of pseudoscience.
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50. The types of foods matter Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat I get energized When I eat burritos and cookies my eyes literally close as my system crashes. His advice was amazing and invaluable. But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does. Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
I used to be 330 pounds, lost 135 pounds in 10 months. This is the most sound advice on RUclips. Insanely concise while covering very complex topics. Insanely impressive and helpful for anyone needing advice on weight lost
It’s spot on but it misrepresents a couple of thing. Eg. With keto you don’t just cut out carbs, you do in fact up your protein and fat intake :) But it’s not the real point, either.
@@henrikgrhnrasmussen8392 The weight you currently have. The point is to lose weight through losing fat, so eating enough protein for your current weight preserves your muscles.
This is so fucking awesome. As an entrepreneur who was originally in fitness it's so cool to see this shit simplified, by a business brain. James Clear said it best: "You do not rise to the level of your goals. You fall to the level of your systems".
Please make one video on Volume! This is so gold! I know you don't do fitness stuff here but I'm sure there are plenty more people than just me who could change their physical well being with that information! Love your videos! God bless :)
Unfortunately he's biases since he never had to think about the fact that he is insulin sensitive. Doesn't matter how good you are at counting calories. If you Ghrelin levels are sky high, you're going to blow past your mentanence calories.
The math doesn't add up? You said: Part 2: 200g of Protein => 2lbs of Lean Meat Following the formula into part 3: 200g of Protein = 1000 calories But upon researching I found that 2lbs of Lean Meat = 2304 calories Can someone help me reconcile this ? Is Alex's math wrong or is the internet wrong about 2lbs of lean meat ? Genuinely trying to figure this out 🙏🏼
I miss this type of video from you man. These are very real and part of the reason I became a subscriber. Like the new stuff, but this "long-form conversation" style (even with the camera goofs - adds authenticity!) just makes you real!
Love your simplicity....not getting bogged down in mental masturbation...Thx..I have grown tired of the opposing info "experts" give on all these YT channels. I go to these channels because I am curious by nature and interested in maximizing my health as I grow older. This has cut through all the confusion. Look forward to following you!
Awesome! Please also talk about the volume part of the equation! I know you don't want this to be a fitness channel, but when you can summarize most diet channels into 15 minutes like this, you can probably summarize the entire fitness channel of RUclips in only a couple videos anyway. :)
A lot of people feel so much better on a keto diet or on paleo...that is because there is so much more to a diet than only gaining or losing weight. If you have a great insulin sensitivity...go for eating cookies and ice cream. Tons of people get tired after eating that. There is definitely sense behind other ways of eating.
From business to health…this is the only dude I trust taking advice from. So happy my friend at the office told me about him!!!! Thank you for sharing this amazing advice man 🤙💯👊
Literally just made everything make so much sense in such a short amount of time. Alex man, THANK YOU!…also been really enjoying your book. You truly lead with value👌
Yo Andrew You’re absolutely right, don’t look over your micronutrients, be sure to eat your vegetables & fruits. Maybe do some checks and be aware of any vitamin difficiancies if there are any. Don’t forget there is also a thing outside of macros that does affect your physique which is called bloating, alcohol, fast food, processed fats, … will do that for you Many people look over these things in our young 20, 30 years but these things will bite us in the ass when we’re 40, 50+ Sorry for bad English I’m still learning
Micros are not as important if you incorporate enough fat and meat in your diet. Only things you would be missing out on is D3, K12, and potassium. Can be supplemented in the morning along with fish oil 👍
Micronutrients are very, very important, and of course it is not recommended to eat garbage even if you hit the protein goals. However, this is just a simple way for people who are not particularly knowledgeable in micronutrition to form a sustainable diet with quantifiable results.
I used this method to get back in shape in 6 weeks, thank you so much! Please do a podcast or video on "why all workouts work the same", it'd be amazing to have clarity on that as well.
While from a weight loss, weight gain perspective, this is accurate. I believe it is a mistake to assume "looking healthy" (six-pack all of that) = being healthy are the same. You can have a six-pack and fall over dead today from a heart attack/stroke or develop various other ailments. Regardless of how you appear outwardly, what you consume has an impact on your internals. You can be what looks like to be in great shape outwardly and develop diabetes, have liver disease, or have heart failure.
I respect all of Alex's content and he had and still is helping me tremendously. But he is 100% on steroids. It is physiologically impossible for him to carry that muscle mass without steroids. Still an Awesome content creator
This is what needed bro, at 18 trying to figure out this nutrition stuff, atm getting good but somewhat inconsistent result in the gym and diet plans ,This is some amazing piece of imformation bro and i will definetly be giving it a shot .Ur a Goat and a Real one with no exageration my guy ,appreciate ur work !!😎💪
Alex, can you please make a video explaining the third part VOLUME. This was the most helpful video i have ever watched on nutrition. Please make the second part explaining Volume! :D
For weight loss/gain this is pretty bang on. It's just comes down to how much you're eating vs how much you're burning. For health and general wellness I'm not sure if this is the way to go. Ice cream and cookies every day might not make you gain weight if you're in your daily calories, but they definitely affect your health negatively.
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50. The types of foods matter Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat I get energized When I eat burritos and cookies my eyes literally close as my system crashes. His advice was amazing and invaluable. But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does. Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
I think you're spot on. The distinction for me is that when I'm in ketosis I undeniably feel a natural appetite suppressant and my cravings stop while maintaining my energy level. So the main benefit to keto for me is that it puts me in a better state to eat less calories and feel good at the same time. But again, I agree with you. It's all about calories in the end.
Yeah, diets are alot more than just having a sixpack. Maybe this is more for overweight people rather than people looking for other things than having a sixpack.
Weight =/= the sum total of health, or the psychology of eating. If it's working for you, then all the better. The best diet is one you can actually adhere to.
I'd say please release the volume part, as well. I totally agree with you and I'm also tired of the BS in the fitness industry at the moment. I know your channel is not meant to be a fitness channel, but to give people the truth in 2 videos is powerful (and many stressed out entrepreneurs need it. You know it, and I know it). Stay awesome!
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50. The types of foods matter Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat I get energized When I eat burritos and cookies my eyes literally close as my system crashes. His advice was amazing and invaluable. But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does. Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
This is just how I live naturally, but things I look at are: no seedoils, no lean meet, fat meat is better for digestion. don''t use low fat yoghurt coz they exchange that with sugar, also no cola light coz that is very bad for you microbiome. Finally try to get your sugars from fruits coz that doesn't spike glucose levels.
Does it then not matter how big the fat and carbs percentage is as long as it fits with your caloric number in the end? So I could split the rest of the calories 50/50 one day 25/75 the other, so forth?
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50. The types of foods matter Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat I get energized When I eat burritos and cookies my eyes literally close as my system crashes. His advice was amazing and invaluable. But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does. Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
@@bperez8656 That's very true, his example only takes into consideration a bodybuilder or person that has no history of congenital health issues. I also have to be careful with high glycemic foods due to neuropathy, however I can eat about anything with a six pack year round as long as I maintain my calories in check as Alex mentioned.
this is perfect. I am in therapy learning intuitive eating. and coming from a bodybuilding and power lifting background... this is the perfect mix of both. LOVE IT
wow! I'd love to hear about that. I just heard about intuitive eating this week and then i saw this and thought they seemed similar. I wonder how exercise changes things and his volume notes are intriguing there in the vid. have you had any progress in your intuitive eating?
My gosh, couldn't love Alex enough! Thank you so much for this video! I've only been working out for a few years and the complexity people make for themselves just makes me shake my head...I get dizzy when they talk 😂😂
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50. The types of foods matter Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat I get energized When I eat burritos and cookies my eyes literally close as my system crashes. His advice was amazing and invaluable. But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does. Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
I know this before you mentioned any of this. But it is good to see your video on it as it will bring more credibility to this line of thought. Just one point - Hunger management in calorie restricted diet is easier when you do low carb or IF. carbs make your body scream for food when on a deficit.
In all my years of looking at diets, exercise programs, etc....this is hands down the best explanation of weight loss and diet that I have ever seen and it makes a lot of physiological sense. Thanks Alex
Love the young photo. It's cool to also see you as a kid at one point. Keep that kid at heart alive and also, thank you for all of this great content, it's truly appreciated, valuable and impactful. Thank you.
this model can def work on the short term while you're young but for long term health eating/drinking whatever you want is not sustainable even if you are maintaining your weight. We were not designed to eat all of this processed food - this puts a tremendous strain on your organs like your liver and kidneys which will eventually catch up with you and can lead to increased risk of heart disease, cancer, diabetes etc...
@@GabrielsGalaxy True there are experts in this world under 70. My point was when you are young your body will May look great on any diet including junk food. But the experts agree that the only diet for longevity that reduces the chances of all diseases is a low fat plant based diet. My sources are Esselstyn, Bernard and Campbell. I am open to debate on this issue but there is no way eating 2 pounds of animal protein a day mixed with ice cream and cookies is a healthy diet even though Alex looks great now at 35. When I was 35 I thought the same thing but you will see as you grow older that the body will not respond the same way and multiple studies show that eating the way Alex does will lead to heart disease and cancer. I knew a lot of body builders when I was 35 they looked awesome and won many contests. They are now dead or sbery sick now that they are in their 60s.
I love all of your stuff but gotta respectfully disagree on this one. I looked good eating like a bodybuilder for years. Once I gave up counting calories and focused on 2 things, I been a completely new person. Avoiding foods with ingredient lists and eating a good amount of healthy fat. Did wonders for my mental health and energy.
Yeah it sounds good in theory(being able to eat cookies and ice cream everyday, who doesn’t want to hear that!), but he is completely disregarding hormonal influences of those foods, complete joke…
Nutrition needs to be simple and sustainable. If your spread doesn’t include foods you actually enjoy eating, you won’t stick to it longterm. This is a great way to do that. Hit calories, hit protein, life is good. Obviously avoid food allergies/sensitivities etc. Solid video. Very similar to Kinobody bro Greg’s approach.
Thanks Alex. Best explanation ever! Would love to see a similar video on exercise and training. It seems that there are an unlimited number of workouts. Your simple frameworks are actionable. Thanks for sharing and best wishes for your continued success!
Exactly, this is complete misleading info. I'll stick to real doctors and scientists, like Dr. Joel Fuhrman, Dr. Michael Greger, Dr. Neal Barnard, etc.
@@bryant475 I strongly recommend you don’t, that is unless you want to turn into an emotional car wreck whilst loosing your hair and muscle mass. It’s not a coincidence they’re all built like 12 year old girls.
Alex, like some of the other fellow commenters I have to disagree that “at the end of the day it’s calories in vs calories out to get x,y,z results”… I have noticed a major difference in my mental health after changing up my eating habits. I think this may be something to explore on your end!
I disagree with him aswell. It is all about protein and calories when it comes to weight gain or loss, but there is far more to a diet. There is no problem eating cookies and having a six pack, but for some people it will, depending on the amount, mess with their health, especially mental like you say. Is sounds like Alex is saying that "sixpack diet" = "healthy diet". Also I don't get why he is mixing this with things like blue filter glasses. It helps a lot of people with their sleep.
The info in this video is great. It really distills nutrition down to its numbers, and the math has to add up. It looks like you jotted down the info on workout volume below already. You clearly understand how to build muscle, Would love to here your thoughts on the volume part of fitness. Thanks for all your great content!
"It's because you started drinking butter!" ... That gave me a good laugh Alex. I'm going to try this for 60 days, and see what happens. I'm attracted to the sustainability of this diet. I'm curious if you eat any fruit, or green vegetables, or other healthy fiber to help with minerals, vitamins, etc? Is there a high protein breakfast you recommend? Eating two eggs a day isn't going to get me to 150G of protein very quickly.
Good, concise info as always. I wouldn’t oversimplify though. This only helps you gain or lose weight. Counting macros, or flexible dieting can lead to serious issues down the road if you’re mostly hitting your daily numbers with shit food. Doing what you said but also focusing on eating Whole Foods and micros is where it’s at.
idk .. do we know that to be a fact or is that what we’ve been lead to believe? I know a lot of people that eat a “shit” diet, but stay a good weight and maintain an active lifestyle and live well into their 80’s .. Maybe it’s just good genetics? You ever seen what Chad Ocho Cinco eats .. that dude is pretty ripped and lives off fast food. active lifestyle > diet. I’ve done it both ways , ate super clean and now I just eat whatever I want as long as i stay under 2,200 calories .. both worked. Just a conversation not saying you’re wrong just don’t know if you’re right.
@@davidmarquez1267 You’re bringing up some good points. ocho cinco (who eats wtv but has never had a touch of alcohol), as well as other active athletes with good genetics can get away eating mostly whatever. I haven’t geeked out on science-based evidence - but it’s safe to say eating healthy (and within your calories for -insert goal-) is facts going to work in your favor for not only gains, but also health and longevity.
@@IamDavidGauthier it would be great to see a long term case study .. Good point with the alcohol, so easy to over consume and at my age , just a few drinks wreck me .
This works & I agree that food restriction leads to obsession over food but eating junk food all the time will eventually catch up to you and won't be healthy long term, I've experiences this first hand. People should eventually realise the values of food aside from just taste which will lead to them making healthier choices and eating junk food in moderation.
Yeah while this is good advice and pretty much exactly what I've done for decades, you can't ignore micro nutrients. I'm sure he doesn't but I think he should have touched on it.
great explanation as always, but I think most entrepreneurs use the keto diet for the cognitive-enhancing effects which is backed up by some studies that state that keto or low carb diet might enhance your focus but could also decrease your short-term memory.
![The Alex Hormozi Cookbook [REVEALED]](http://i.ytimg.com/vi/hGX_z5rXRlU/mqdefault.jpg)
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Studied weight loss, human physiology, diet, and exercise, for years. This is one of the best, simplest, most useful videos I've ever seen. Thanks for the value, as always.
Are you serious??
This is bullshit. Yes you can control your body weight with this knowledge, but not your health.
Completely agree, to a mind blowing humbling level
Its the simplicity of it
Agreed, I was pleasantly surprised
As a physician, I think that there is a lot of solid advice here. However, I want to caution everyone watching this video that outward appearance does NOT equal inner health. I see fit, trim individuals with heart problems quite frequently. Food is more than calories, it is also nutrients, anti-oxidants, vitamins, and even fiber / non-digestible foods for gut micro biome that all play a role in your overall health. My two cents to add, don’t neglect nutrient intake. Highly processed foods (ice cream) are stripped of these nutrients. Vegetables and fruits are the richest in nutrients, make these a key part of your “non protein” calories and your body will thank you years down the road
your comment is extremely underrated Mr.Tyson, thank you for sharing your experience.
Any good sources that talk in depth about the importance of these things? I'd like to look into it more. It makes sense that eating a bunch of bs is not good for health, but I think this video is mainly about weight and leanness, not necessarily best health inwardly.
watch Andrew Huberman's episode he did with Dr. Robert Lustig. They go in extreme depth about everything you need to know about how processed food is slowly killing you @@gedas7058
Yeah, eating ice cream every day, is not good idea. Let's not account for junk in a diet...
can't you just take a multi vitamin?
Amazing video! These tips are super useful and really educational. Question for you... have you ever tried Next Level Diet? I got a fat-loss meal plan from them that's worked wonders for me.
This guy makes life look easy, both from a financial standpoint and physical. Thanks brother!
Because Most people Always overcomplicate everything.
It's because he does all of the simple, hard things that we know that we should be doing.
Jump on test like him
Conflating fitness and health - a mistake I made for like 20 years.
For example, my dad is 5'11" 160lbs, works out regularly, 65 years old - looks good on the surface (i.e. "fitnes"), but can't eat without taking pills, kidneys stones, gallbladder removed, bad lipids, hypertension...Why? Macros aren't created equal. Huge difference between eating 100 grams of fat / day from ribeye vs soybean oil.
This is good
Kevin! My man. Love the work.
Dammnn Seed Oil s
Yeah love Alex but lost me on this one for sure. 100 cal of carbs does not equal to 100 cal of good fat. Not to mention that most carbs that are eating these days are all GMOD and what they do to your RNA is crazy. Read any of the good books out there Wheat Belly, the Carnivore Code among others. And calories are just a unit of measure. Kind of like saying that 10 oz of tequila will have the same effect on you as 10 oz of beer. 😎
@Kevin Should I give him my login to meat health?
You are correct, as long as you eat the right amount of protein and don't overeat you will maintain muscle and body weight. You could do it forever and still be muscular and lean, but being shredded and huge doesn't equate to health. You can be the best-looking guy anywhere and be rotting on the inside from all the sugar you're eating. Don't confuse having a six-pack with internal health. This may be the 'perfect diet' if your only goals are aesthetic-based, but not for life.
proof?
@@caseyryan-hannum2545 proof? Sugar and processed foods are bad for you lol
He actually never said if it was healthy or not healthy to eat sugar but we all know processed food is bad for us
@@caseyryan-hannum2545 diabetes is common in pro bodybuilders
Exactly. There’s a lot of fit people who are actually unhealthy. Subcutaneous and visceral fat are completely different.
This is why IIFYM/See-food diet is unhealthy in the long run
Really keen to hear Chapter 2 - The Volume side of it...
Waiting for this
Same???
same!
more reps/more weight. Add more weight. Once you master that added weight, increase your reps. Then add more weight. Rinse and repeat.
@@toitle2086 Thanks for the explanation, I wasn't completely sure what he meant by volume but now I understand it!
Dude you're hilarious ( 5:03 🤣🤣) and knowledgeable, thanks for the education and the laughs 😂
Ok wolverine
Yeah I think we all know what he needs to be for Halloween 🎃 lol
Hugh jackedman
@@stephenanderson8052 🤣🤣
@@stephenanderson8052😂
That’s the real truth where the gains come from
This is the best lifestyle video I have every seen! Thank you sir!!!
I know you don’t want this to be a fitness channel, but I would certainly appreciate more content like this even if you make a separate channel for it. I’ve found it harder than I’d thought to find just good straightforward advice like this instead of pseudoscience.
Layne Norton is your man
Moreplatesmoredates
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50.
The types of foods matter
Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat
I get energized
When I eat burritos and cookies my eyes literally close as my system crashes.
His advice was amazing and invaluable.
But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does.
Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
It's because he has nothing to sell you.
@@bperez8656 most people dont have your conditions though.
I used to be 330 pounds, lost 135 pounds in 10 months. This is the most sound advice on RUclips. Insanely concise while covering very complex topics. Insanely impressive and helpful for anyone needing advice on weight lost
It’s spot on but it misrepresents a couple of thing. Eg. With keto you don’t just cut out carbs, you do in fact up your protein and fat intake :)
But it’s not the real point, either.
Congrats man 🎉
curious how many calories you were eating when losing the weight?
One question,,,,The amount of protein you need A current weight or B Weight you are aiming for.
@@henrikgrhnrasmussen8392 The weight you currently have. The point is to lose weight through losing fat, so eating enough protein for your current weight preserves your muscles.
I knew I liked this guy
He’s freakin JACKED
At first glance I thought this comment said “I knew he was gay”. Don’t mind me, just thinking out loud 😂
I’ve seen you from a comment on Marc Fitt’s channel a few years back. Weird.
I ran into Leila and I told her how I was trying to find this video; I'm really glad I found it! Great video! Thank you for breaking it all down.
This is so fucking awesome. As an entrepreneur who was originally in fitness it's so cool to see this shit simplified, by a business brain. James Clear said it best: "You do not rise to the level of your goals. You fall to the level of your systems".
Would love to see the continuation of the doc he is showing. Making a video of the "All workouts are the same" topic?
Please make one video on Volume! This is so gold! I know you don't do fitness stuff here but I'm sure there are plenty more people than just me who could change their physical well being with that information! Love your videos! God bless :)
Nobody is good to ask about the "Gear"...?
It's only food...and hard work that gets you too a lean 230?
And I enjoy this guy.
Great advice. Please do one other fitness video on figuring out your training volume. That would be amazing!
Yes, Please!
Unfortunately he's biases since he never had to think about the fact that he is insulin sensitive.
Doesn't matter how good you are at counting calories. If you Ghrelin levels are sky high, you're going to blow past your mentanence calories.
Agree, yes please!!! 🙋🏼♀️
The math doesn't add up?
You said:
Part 2: 200g of Protein => 2lbs of Lean Meat
Following the formula into part 3:
200g of Protein = 1000 calories
But upon researching I found that
2lbs of Lean Meat = 2304 calories
Can someone help me reconcile this ?
Is Alex's math wrong or is the internet wrong about 2lbs of lean meat ?
Genuinely trying to figure this out 🙏🏼
Always dropping gold. Love it and thank you!
I miss this type of video from you man. These are very real and part of the reason I became a subscriber. Like the new stuff, but this "long-form conversation" style (even with the camera goofs - adds authenticity!) just makes you real!
Great advice, just don’t forget it’s not all about hitting your protein, keep those vitamins up aswell!
Love your simplicity....not getting bogged down in mental masturbation...Thx..I have grown tired of the opposing info "experts" give on all these YT channels. I go to these channels because I am curious by nature and interested in maximizing my health as I grow older. This has cut through all the confusion. Look forward to following you!
Awesome! Please also talk about the volume part of the equation! I know you don't want this to be a fitness channel, but when you can summarize most diet channels into 15 minutes like this, you can probably summarize the entire fitness channel of RUclips in only a couple videos anyway. :)
A lot of people feel so much better on a keto diet or on paleo...that is because there is so much more to a diet than only gaining or losing weight. If you have a great insulin sensitivity...go for eating cookies and ice cream. Tons of people get tired after eating that.
There is definitely sense behind other ways of eating.
He just blew the whole fitness industry up with this video.
Good stuff.
From business to health…this is the only dude I trust taking advice from. So happy my friend at the office told me about him!!!! Thank you for sharing this amazing advice man 🤙💯👊
Literally just made everything make so much sense in such a short amount of time. Alex man, THANK YOU!…also been really enjoying your book. You truly lead with value👌
Just wow. You Broke the Market. Sharing this. Thank you so much
I'm no expert in this, and this covers macros really well, but does this not completely ignore micronutrients?
Nobody counts or cares about micronutrients tbh. Take a vitamin
Yo Andrew
You’re absolutely right, don’t look over your micronutrients, be sure to eat your vegetables & fruits.
Maybe do some checks and be aware of any vitamin difficiancies if there are any.
Don’t forget there is also a thing outside of macros that does affect your physique which is called bloating, alcohol, fast food, processed fats, … will do that for you
Many people look over these things in our young 20, 30 years but these things will bite us in the ass when we’re 40, 50+
Sorry for bad English I’m still learning
Micros are not as important if you incorporate enough fat and meat in your diet. Only things you would be missing out on is D3, K12, and potassium. Can be supplemented in the morning along with fish oil 👍
Micronutrients are very, very important, and of course it is not recommended to eat garbage even if you hit the protein goals. However, this is just a simple way for people who are not particularly knowledgeable in micronutrition to form a sustainable diet with quantifiable results.
Why do we have to overcomplicate everything?
Eat some fruits in the morning
a side salad for lunch
and steamed veggies for dinner...
That´s it!
Man this channel is the best
I used this method to get back in shape in 6 weeks, thank you so much! Please do a podcast or video on "why all workouts work the same", it'd be amazing to have clarity on that as well.
this is really goooood!!!! food and business are connected...key is simplifying and you did that!
While from a weight loss, weight gain perspective, this is accurate. I believe it is a mistake to assume "looking healthy" (six-pack all of that) = being healthy are the same. You can have a six-pack and fall over dead today from a heart attack/stroke or develop various other ailments. Regardless of how you appear outwardly, what you consume has an impact on your internals. You can be what looks like to be in great shape outwardly and develop diabetes, have liver disease, or have heart failure.
Exactly what I was thinking brother. You hit the nail on the head.
Optimizing for weight loss and health isn’t the same.
Yep, there are a handful of YT bodybuilders that have died looking ripped. rich piana being one of them
Yep, that's why I eat WFPB. You can be super fit AND healthy
Something tells me that weighing too much gives increased risk for the things you just said.
I always why muscular hypertrophy is in any way desirable.
Thanks for posting this. I appreciate you caring enough about us to help out with such a simple solution.
I respect all of Alex's content and he had and still is helping me tremendously. But he is 100% on steroids. It is physiologically impossible for him to carry that muscle mass without steroids. Still an Awesome content creator
maybe so but this video is still 100% correct but i agree great content
100% so @@ozjames
Alex just logically dismantled the entire diet industry in 15 minutes. And I’m a part of the diet industry.
This is what needed bro, at 18 trying to figure out this nutrition stuff, atm getting good but somewhat inconsistent result in the gym and diet plans ,This is some amazing piece of imformation bro and i will definetly be giving it a shot .Ur a Goat and a Real one with no exageration my guy ,appreciate ur work !!😎💪
How did the plan go? Did you get results?
Alex, can you please make a video explaining the third part VOLUME. This was the most helpful video i have ever watched on nutrition. Please make the second part explaining Volume! :D
I definitely agree I hope he does too!
For weight loss/gain this is pretty bang on. It's just comes down to how much you're eating vs how much you're burning.
For health and general wellness I'm not sure if this is the way to go. Ice cream and cookies every day might not make you gain weight if you're in your daily calories, but they definitely affect your health negatively.
no calories in calories out doesn't work well.
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50.
The types of foods matter
Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat
I get energized
When I eat burritos and cookies my eyes literally close as my system crashes.
His advice was amazing and invaluable.
But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does.
Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
@@bperez8656 100%
Alex you a fucking genius, you can’t immagine how much you help me with you vids and books much love my brother
I think you're spot on. The distinction for me is that when I'm in ketosis I undeniably feel a natural appetite suppressant and my cravings stop while maintaining my energy level. So the main benefit to keto for me is that it puts me in a better state to eat less calories and feel good at the same time. But again, I agree with you. It's all about calories in the end.
Yeah, diets are alot more than just having a sixpack. Maybe this is more for overweight people rather than people looking for other things than having a sixpack.
Weight =/= the sum total of health, or the psychology of eating. If it's working for you, then all the better. The best diet is one you can actually adhere to.
Bingo
You don’t undergo ketosis if you eat the same amount of calories in fat or protein. You undergo ketosis when you don’t eat and have no glycogen
Protein and fat are generally far more satiating than carbs, thats probably why. They also generate less cravings.
Holy shit man this was great. I look forward to hearing you speak live at coaching con in Scottsdale.
I'd say please release the volume part, as well. I totally agree with you and I'm also tired of the BS in the fitness industry at the moment. I know your channel is not meant to be a fitness channel, but to give people the truth in 2 videos is powerful (and many stressed out entrepreneurs need it. You know it, and I know it). Stay awesome!
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50.
The types of foods matter
Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat
I get energized
When I eat burritos and cookies my eyes literally close as my system crashes.
His advice was amazing and invaluable.
But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does.
Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
Mind-f**king-blowing at how simple you made this to a newbie starting to lift!!! You're the G!!!
This is just how I live naturally, but things I look at are: no seedoils, no lean meet, fat meat is better for digestion. don''t use low fat yoghurt coz they exchange that with sugar, also no cola light coz that is very bad for you microbiome. Finally try to get your sugars from fruits coz that doesn't spike glucose levels.
I am a big fan, and watch as many of your informational videos as I can.
This is by far the best framework i've seen explaining the concepts behind weight loss! Keep doing what you are doing man! Cheers
I've watched this video so many times it's so dense with awesome information. Thanks so much alex.
I've been trying to tell people this for years. Everyone is so sold on their fad diet. Now I have the exact explanation in video format. Thanks Alex.
Does it then not matter how big the fat and carbs percentage is as long as it fits with your caloric number in the end? So I could split the rest of the calories 50/50 one day 25/75 the other, so forth?
I like to just eat most healthy, don't overeat, and move my body. But that's too simple for most people.
Yea I hope this info reaches people so I can stop hearing about dumbass diets.
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50.
The types of foods matter
Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat
I get energized
When I eat burritos and cookies my eyes literally close as my system crashes.
His advice was amazing and invaluable.
But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does.
Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
@@bperez8656 That's very true, his example only takes into consideration a bodybuilder or person that has no history of congenital health issues. I also have to be careful with high glycemic foods due to neuropathy, however I can eat about anything with a six pack year round as long as I maintain my calories in check as Alex mentioned.
So I was on the right track. Thanks for the confirmation!
🔥🔥🔥🔥 5:50 best part
Miss you man! Why haven’t you been creating content. Hope all is well my man!
The man
@@bhh2100 His new gf has control over him. Haha. He's not producing anything.
@@kdc6884 false. I see the "how to grow YOUR ONLINE FITNESS BUSINESS" ad 10x a day
Just subcribed. I'm going to legit try this eating plan. Seriously
this is perfect. I am in therapy learning intuitive eating. and coming from a bodybuilding and power lifting background... this is the perfect mix of both. LOVE IT
wow! I'd love to hear about that. I just heard about intuitive eating this week and then i saw this and thought they seemed similar. I wonder how exercise changes things and his volume notes are intriguing there in the vid.
have you had any progress in your intuitive eating?
"Cuz you starting drinking butter, you started eating ribeyes' for breakfast everyday" LMFAO :D :D :D
Calorie deficit will surely make you lose weight, but mental clarity and cognitive function may be hindered. Great content regardless!
This is the video I needed to find. THANK YOU ALEX!!!!!! X
My gosh, couldn't love Alex enough! Thank you so much for this video! I've only been working out for a few years and the complexity people make for themselves just makes me shake my head...I get dizzy when they talk 😂😂
As a person with hypoglycemia (low blood sugar, pre diabetic) with ADD and energy related attention problems. It’s not just calories in calories out that matters. I’m not looking just for optimal aesthetic. I’m looking for a highly functioning body that doesn’t crash and take time to the hospital at age 50.
The types of foods matter
Cutting out sugars and carbs changes my day to day astronomically. I don’t crash after I eat
I get energized
When I eat burritos and cookies my eyes literally close as my system crashes.
His advice was amazing and invaluable.
But in typical bodybuilder fashion, he does not take into a crown nutrition. No fitness person or bodybuilder ever does.
Then he wonders why he lives congested, snoring loudly and inflamed and needs surgeries.
I know this before you mentioned any of this. But it is good to see your video on it as it will bring more credibility to this line of thought. Just one point - Hunger management in calorie restricted diet is easier when you do low carb or IF. carbs make your body scream for food when on a deficit.
In all my years of looking at diets, exercise programs, etc....this is hands down the best explanation of weight loss and diet that I have ever seen and it makes a lot of physiological sense. Thanks Alex
Thank you for sharing... you are blessed...
Love the young photo. It's cool to also see you as a kid at one point. Keep that kid at heart alive and also, thank you for all of this great content, it's truly appreciated, valuable and impactful. Thank you.
This is the most valuable, no bullshit video on diet I have ever seen. I always try to explain this to people, now I’m just gonna send this to them.
this model can def work on the short term while you're young but for long term health eating/drinking whatever you want is not sustainable even if you are maintaining your weight. We were not designed to eat all of this processed food - this puts a tremendous strain on your organs like your liver and kidneys which will eventually catch up with you and can lead to increased risk of heart disease, cancer, diabetes etc...
Yup.... sooner or later the "check engine light" is going to come on.
My thoughts exactly. Im 57 and I don’t believe you should take dietary advice from people under 70.
@@howardgreenberg6586 that’s a dumb way to think - there are experts in this world much younger than 70
@@GabrielsGalaxy True there are experts in this world under 70. My point was when you are young your body will May look great on any diet including junk food. But the experts agree that the only diet for longevity that reduces the chances of all diseases is a low fat plant based diet. My sources are Esselstyn, Bernard and Campbell. I am open to debate on this issue but there is no way eating 2 pounds of animal protein a day mixed with ice cream and cookies is a healthy diet even though Alex looks great now at 35. When I was 35 I thought the same thing but you will see as you grow older that the body will not respond the same way and multiple studies show that eating the way Alex does will lead to heart disease and cancer. I knew a lot of body builders when I was 35 they looked awesome and won many contests. They are now dead or sbery sick now that they are in their 60s.
@@howardgreenberg6586 its not. you can look buff but it does not mean your actually healthy. i agree with you.
My mind is blown!! Thank you for posting this Alex!!
I love all of your stuff but gotta respectfully disagree on this one. I looked good eating like a bodybuilder for years. Once I gave up counting calories and focused on 2 things, I been a completely new person. Avoiding foods with ingredient lists and eating a good amount of healthy fat. Did wonders for my mental health and energy.
Yeah it sounds good in theory(being able to eat cookies and ice cream everyday, who doesn’t want to hear that!), but he is completely disregarding hormonal influences of those foods, complete joke…
amen
You think he’s natty?
@@porkchopexpress6969 his wife certainly isn’t. I doubt he is.
No where in the video did he say you can’t do that.
Wow! Love this! Wish you also covered the part 3 volume aspect as well!
This just simplified EVERYTHING. Thank you, Alex!
So much value in 15min. Thank you and keep it up!
Honestly love how straight up this guy is
The only video the internet needs on weight gain/loss. Amazing work. Never watching any other video on this topic now.
That gym candy helps a bit too Alex ehh?
more like a cold
May have forgotten the trt part
A real master of something distills it down to very simple things. Thanks!
Nutrition needs to be simple and sustainable. If your spread doesn’t include foods you actually enjoy eating, you won’t stick to it longterm. This is a great way to do that. Hit calories, hit protein, life is good. Obviously avoid food allergies/sensitivities etc.
Solid video. Very similar to Kinobody bro Greg’s approach.
Hey Alex , Thanks for the insights . Can you expand on the volume exercise portion .
TRENmendous video 👌🏼
This presentation is 🔥thank you for the breakdown. (Active Attention; unconscious competence)
Thanks Alex. Best explanation ever! Would love to see a similar video on exercise and training. It seems that there are an unlimited number of workouts. Your simple frameworks are actionable. Thanks for sharing and best wishes for your continued success!
This is awesome Alex! When will you talk about volume?
Not all calories are created equal. There’s a huge difference between body composition and optimal health.
in regards to weight changes, it’s entirely calories despite the source. if your goal is health then the sources of those calories matter
Food quality doesn’t matter for body composition. You can get ripped eating Twinkie’s as long as the numbers are right.
Exactly, this is complete misleading info. I'll stick to real doctors and scientists, like Dr. Joel Fuhrman, Dr. Michael Greger, Dr. Neal Barnard, etc.
@@bryant475 I strongly recommend you don’t, that is unless you want to turn into an emotional car wreck whilst loosing your hair and muscle mass. It’s not a coincidence they’re all built like 12 year old girls.
Who’s the starch guy again? Poor mans fully lost it.
Great graphics - made it very clear.
Alex is a guy who makes people who think they are pretty smart feel like noobs again. Love the learning :)
Thanks for the protien base multiplier idea. It simplifies it so much.
Alex, like some of the other fellow commenters I have to disagree that “at the end of the day it’s calories in vs calories out to get x,y,z results”… I have noticed a major difference in my mental health after changing up my eating habits. I think this may be something to explore on your end!
I agree fasting has made me mentally sharper. And I feel healthier.
I disagree with him aswell. It is all about protein and calories when it comes to weight gain or loss, but there is far more to a diet. There is no problem eating cookies and having a six pack, but for some people it will, depending on the amount, mess with their health, especially mental like you say. Is sounds like Alex is saying that "sixpack diet" = "healthy diet".
Also I don't get why he is mixing this with things like blue filter glasses. It helps a lot of people with their sleep.
Thank you Alex 💃
The info in this video is great. It really distills nutrition down to its numbers, and the math has to add up. It looks like you jotted down the info on workout volume below already. You clearly understand how to build muscle, Would love to here your thoughts on the volume part of fitness. Thanks for all your great content!
Yes please post the volume section
Please do the continuation video on "why all workouts work the same" 🙏
"It's because you started drinking butter!" ... That gave me a good laugh Alex. I'm going to try this for 60 days, and see what happens. I'm attracted to the sustainability of this diet. I'm curious if you eat any fruit, or green vegetables, or other healthy fiber to help with minerals, vitamins, etc? Is there a high protein breakfast you recommend? Eating two eggs a day isn't going to get me to 150G of protein very quickly.
Eat 5 eggs a day
And get oiko Greek yogurt 20g like $1.50
and chicken breast or protein shake
Yep increase your eggs for breakfast, add Greek yogurts throughout the day, chicken for lunch or dinner, and maybe a shake
You need to eat 8 eggs a day.
Really simple video than you, would enjoy seeing the other half of the presentation regarding exercise
Good, concise info as always. I wouldn’t oversimplify though. This only helps you gain or lose weight. Counting macros, or flexible dieting can lead to serious issues down the road if you’re mostly hitting your daily numbers with shit food. Doing what you said but also focusing on eating Whole Foods and micros is where it’s at.
idk .. do we know that to be a fact or is that what we’ve been lead to believe? I know a lot of people that eat a “shit” diet, but stay a good weight and maintain an active lifestyle and live well into their 80’s .. Maybe it’s just good genetics? You ever seen what Chad Ocho Cinco eats .. that dude is pretty ripped and lives off fast food. active lifestyle > diet. I’ve done it both ways , ate super clean and now I just eat whatever I want as long as i stay under 2,200 calories .. both worked.
Just a conversation not saying you’re wrong just don’t know if you’re right.
@@davidmarquez1267 You’re bringing up some good points. ocho cinco (who eats wtv but has never had a touch of alcohol), as well as other active athletes with good genetics can get away eating mostly whatever. I haven’t geeked out on science-based evidence - but it’s safe to say eating healthy (and within your calories for -insert goal-) is facts going to work in your favor for not only gains, but also health and longevity.
@@IamDavidGauthier it would be great to see a long term case study .. Good point with the alcohol, so easy to over consume and at my age , just a few drinks wreck me .
@@davidmarquez1267 yea man, for sure. And same here lol
I would love to see a video with you and CBUM!
Can you also talk about your cycle? What kinds of performance enhancement drugs you take and what dosage per week?
I wish he would say his body type is not obtainable without P E Ds
Fire, he’s always serving out some fire!
Alex, you are the best and I predict that you are going to the very top of this space and you deserve to. Keep grinding you are an inspiration.
This man is the truth! Thx bro.
This works & I agree that food restriction leads to obsession over food but eating junk food all the time will eventually catch up to you and won't be healthy long term, I've experiences this first hand. People should eventually realise the values of food aside from just taste which will lead to them making healthier choices and eating junk food in moderation.
Yeah while this is good advice and pretty much exactly what I've done for decades, you can't ignore micro nutrients. I'm sure he doesn't but I think he should have touched on it.
Alex I freaking love you. Thanks you so much 🥰🙏 this really helps.
The amount of high quality info that Alex shares is profound! It's like he hands out a bunch of gold nuggets, daily. Thank you so much Alex!
The law of thermodynamics is nothing new. Calories in calories out. It's been said and done a million times over
never ever heard it explained like this before. thanks for the tip,
great explanation as always, but I think most entrepreneurs use the keto diet for the cognitive-enhancing effects which is backed up by some studies that state that keto or low carb diet might enhance your focus but could also decrease your short-term memory.