I listen to a lot of material on this subject and these explanations make perfect sense. I strength train to increase quality of life. My fat vanished. I eat quality food and sleep well. It's really simple. Gotta go do some pushups
All I can say now after following a high protein diet for about one month time is my body function working better and smoothly, especially in my joints area which is awesome. I just trust these guys' theories more than anything else on RUclips.
Thanks for sharing. Your discussion was very informative. I stay lean and healthy all year round with a combination of intermittent fasting, high protein/low carb and exercise. In terms of exercise, I do strength training M-W-F and sprint intervals Tu-Th. I keep it simple so I do not have to over think it. Cheers!
Do you think you have a good immune system? Do you get colds..etc? The pro metabolic people are claiming low carb and fasting means running on cortisol and that's 👎 no good.
Thank you!! The Lean Mass to Fat Loss ratio is fantastic info 👍🏾. I was not aware of such a large percentage of lean mass loss during regular weight loss, although I knew something was happening that caused my skin to sag (60 years old) with weight loss and so I increased protein and started strength training. Now I know the science behind it.
Thank you. Very useful last minute and a half or so about having a higher protein diet keeping my fasting blood glucose numbers a little higher. For reference fasting for me was in the lower 100's to 110's, but peaked after 2 hours from a meal around 135 - 150 or so and when I asked my doctor why, she had no answer for me.
NEAT is so important! Actually a great way for some to begin being more active… take the stairs instead of the elevator, park farther at the grocery store, take a lap or two at the store before shopping, don’t yell for someone to bring you something (ie - hey kids, bring me water), instead, get up and get it yourself! Sometimes its the simple little things that start moving the needle… ❤️
I appreciate the longer discussion, well-balanced, respectful, academic and purposeful.. never tire of the discussion. Thanks, Gabrielle!!! I’m 55 and watch macros carefully to ensure enough protein, etc.
"First fuel of muscle is fatty acids." MIND BLOWN. This is new to me and not the common narrative. I'd love to learn more about this. My trainers aversion to keto is literally because "our muscles needs sugar from carbs." Thank you!
@@ggrthemostgodless8713 I'd still like to research and would love for Dr. Lyon to do a deep dive on this alone because even "older doctors" ascribe to the former.
I feel much better on low carb, less joint pain and more mental clarity, but I am not sure if is a good choice an I am afraid of the possible risks on the long term. Could you please talk about the negative impact of low carb diets on the thyroid function ? thank you
Hi Dra Gabrielle, I am from Brazil, but I just became an American citizen. I graduated in Animal Science, and I was also a bodybuilder, and I was fascinating about your work. I was impressive how knowledgeable, kind and experienced scientist you are! Thank you for all you do. -------Marcel-----
I am just beginning to listen to your ideas about fat and weight loss. I haven't yet heard you mention anything about the hormonal impact on weight and fat loss especially insulin. I now eat many more calories these days than I did when I was in my 40's. The main difference is that I eat in a time reserved fashion and fast. My fasting insulin, glucose, triglyceride levels and Hgb A1C are all now in the normal range and I have lost 55 lbs with another 25-30 lbs to go. I attribute this to lowering my insulin resistance thru fasting. What are you thoughts about insulin and fasting?
Exactly, what was completely missing in this talk was the Carbohydrate Insulin model of obesity. Caloric Balance model is wrong unless you adjust it to account for hormonal response to food. Also, studies show that Caloric Restriction is not effective in the long run in comparison to Intermittent Fasting. Not only it lowers metabolism it also makes people feel constant hunger, unlike intermittent fasting. The main point is that when Insulin is low in the blood the fat is mobilized and used for energy by the body, hence the weight loss. No matter if you Calorie restrict, but still continue eating food that has glucose that will keep Insulin level high, hence depositing energy as fat and there will be no loss in the long run.
This was a fantastic video! I really appreciate how you were making sure the distinction between say protein synthesis versus mTor were clear, and how you were checking that the audience knew exactly what you meant by protein turnover. I was wondering as well, does that mean resistance training, to remain separate from high intensity training, should keep our heart rate below 120bpm or so? And is resistence training better than high intensity training for muscle growth/preservation? For a particular example, would doing push ups to failure + extremely elevated heart rate versus doing a lesser amount + lower heart rate be beneficial for muscle preservation/growth?
I have listened to this video three times over the last 6 months. I’m understanding more and more as I repeat. So much information. Can you talk more about base line glucose level being more elevated for protein centric physically active person after fasting (morning) than for others. As you might imagine, I’m concerned my glucose remains the same unless I don’t eat for more than 24 hours. I had assumed I was metabolically compromised and has yet to get into metabolic flexibility.
Yet another informative video. I have learned with various diet experiments to attempt weight loss, is I don't have to fight an uphill battle when I eat predominantly animal protein. In contrast I gained weight on a super clean almost raw plant-based diet earlier this year. And that was keeping the calories in check. It was just too high carb for me.
So grateful of you Dr. Gabrielle Lyon for this great podcast! Yes indeed as you said your most favorite one, indeed for me also. Thank you again and more empowerment!💕
LOVED this video! Love Dr Layman and all the nerdy info! Really enjoy the physiology and how the body is impacted by nutrition and movement! Loved the comparisons on fat vs LBM loss w different macros - understood this concept already but hearing the numbers was fascinating!
This discussion was very informative and helpful. I found everything you were talking about in terms of being able to maintain lean body composition as it relates to protein intake regularly throughout the day.
I somewhat agree and have noticed better results when the majority of my calories came from Protein/Fats. Therefore, I don't believe all calories are equal so I don't count them. I think if your starting to get to know your body counting is helpful but once you have done it long enough it is just a waste of time IMO.
Thank you. Great information. I have a question - does it makes difference when you eat the last meal? What happens if the last meal is at 11pm. What to do if I have cravings for snack late in the evening?
This was so informative!! I saved it to my favorites as I feel as though I need to listen again for it all to sink in. Always love when I see you have posted something new!❤️❤️
CCR works every time for weight loss. metabolic adaptation isnt shown to be a huge factor. if you replace carbs with fat, you haven't moved the needle on fat loss anywhere.
I have to not be hungry in order to lose weight. In the past i have went on those cleansing things and just the usual not eating enough. It always fires back after a couple of days. I would say a lot of meat, fish and eggs are a way to go. Add in a bit of good fats and you’re good to go. If i crave carbs, I have carbs. Just not bread and stuff - sweet potatoes, chickpeas, lentils, pumpkin,… The only thing I really struggle with is sugar. I try not to eat it at all but I love it so much. I would love to hear your opinion on erithrytol and similar stuff.
I absolutely have experienced better satiety since focusing on eating good quality animal protein including the healthy fat that is part of the animal protein. I don't necessarily go for high fat meats but if it's there I typically eat it.
I have been pretty low carb for the last 5 years & have kept off 15-20lbs. My carbs are any where from 50-90g on any given day. I find though I do get hungry in the evening after dinner.. When I have more carbs with my dinner I find I'm more satiated and not as hungry even though I'm aiming for 1 gram of meat per body weight per day ..it's like my body is needing those carbs to keep me full for longer. I've tried having more protein but it doesn't help. My body just likes a bit of carbs 🤷, luved this discussion BTW!
Same! I really struggle with overeating if I don’t budget for some carbs in the evening with dinner. I sleep better if I have some carbs then too. I tend to keep my carbs low thru the day and then save up to have carbs at night. I’m not sure how much of that is mental or physical, I crave the sweet stuff, only at night. By allowing myself to have the fruits or oats after dinnner as a dessert I’ve been able to stop binging or waking up to eat during the night.
How do you account for the bodies ability to store energy, or use energy for repair and growth in relation to calories in,calories out? If I fill the gas tank of my car and take a 100 mile drive I will burn some of the gas/ calories in the tank. But while the car is parked back in the garage it can't take some of that gas and repair the tire wear from that hundred mile drive. If you will please overlook my simplistic story, I was,have been under the impression that the 3rd law of thermo dynamics applied to mechanical devices and we aren't one of those.
I found here very useful information about what’s going on inside the body. Especially on protein. I’m doing a diet on losing fat and exercising the same time. So this was very helpful. Thank you.
Thank you for this video! Can you please elaborate on "100g of protein you're ingested, you'll generate 60g of glucose". Where did it come from? Does it mean that pure protein diet would not keep you in ketosis? So what % of ingested protein is used in neoglucogenesis? Always 60%? I'm confused.
The real goal is to find your equilibrium where Energy in equals Energy out. The days I work out hard I need to add 800 calories or I will lose weight. No workout 2400 calories. Workout 3200 calories. With 160 G of protein (weight 80 kg)
So my fasting glucose being 100-110 and flat is okay? I do know my blood ketones are much lower (0.2) with higher glucose. I am trying to lose weight and scared to go higher on protein due to the glucose when everyone says you need to be in ketosis? Ready to find what works for me again. Keto did but I think I lost a lot of muscle, went carnivore and gained 30lbs now stuck trying to lose last 3 years.
I'm trying to have lean meat in my first meal, eat keto in my other meals, prioritizing protein. I do resistance training three times a week, fasted. I try to fast one or two full days on the weekend, and one day during the week. I get light cardio while fasted. Weight doesn't seem to be moving, but I seem to be building muscle.
If you want to see weight drop a bit (assuming that's what you're wanting?)try a refeed day. That seems to be a solution to many I've seen over the years.
Thanks. My re-feeding is after resistance training. Typically, that's Monday, Wednesday and Friday, after doing resistance training the day before. Wednesday is an optional fasting day. My intent is to re-feed pretty much all the time I'm not fasting, and it seems to work well.
Thank you both, great video!! Love your glasses! Interesting, so I need to just focus on getting my meat in. Do I need carbs? I don't like how most of them make me feel.... Can you just tell me how to exercise? I have no clue.
Would the difference in fat loss on different people be the type of exercise meaning resistance training versus long endurance cardio exercise with cortisol being up-regulated and holding on to fat?
Ifca high protein low carb dier results in a mire level blood glucose but generally a higher base bloid glucose is this condidered good or bad......if good id assume you support a high protein, mod fat and low carb dier as being optimal for health and muscle health?
Hi Dr Lyon, thank you so much for all the knowledge you share, I have a question about meeting your protein requirements along with all your micronutrients when you’re doing caloric restrictions…I’m 118lb, I fight muay Thai and the hardest thing is the balancing act of getting all your protein, staying at a certain caloric intake and not being completely carbless. Any recommendations?
I follow your advice quit closely but I do like having a few glasses of wine in the evening. I know I shouldn’t but it would be nice if you elaborated more on the affects of alcohol. Great show and Great information. Thank You Very Much.
Alchol has negative effects on liver which is a vital organ in detoxification.Alcohol is toxic.İf it was a good thing pregnant women would drink or kids would drink it.To me it seems like people are under the influence of culture and the use of wine is abit romantisized by culture and false Info delivered by wine companies as to wine is a good way resveratrol .Well you can simply eat grapes for resveratrol.
The thing is that the majority of people don't like to track calories, so they will never know what their manteince calories are, and then they get frustrated when they can't loose weight as " fat weight" simply because they underestimate what they eat, they don't know that even what is labelled as healthy food including nuts, avocados and superfood or even more protein whatever in their mind is healthy so allowed is still high calorific! The point is if you don't track your calories in and your expenditure you will never know and you will just loose your time not understanding
Andrew Huberman recently talked about how fidgeting activates brown fat. Are you telling us, who have trained ourselves to be relaxed, to buy spinners and become a fidgeting mess?
I don’t even eat as much as my bmr says I should and I can’t lose weight .. I’m increasing my protein to see if helps … very frustrating feel like I’ve tried every diet known
I started my higher protein intake , 8 days ago and my weight did not move a thing. More weird not up or down , it's the same ! what I am doing wrong , because I thought that increasing my protein and lowering my fat and not eating carbohydrates I will lose my body fat, and did not happened
Dr Lyon ..love your shows and content...I am an active 71 yr old male ..active in sports from an early age...I train mostly with weights have tried many different routines ..most recently focused on one set to failure per exercise and am amazed at the results...I am trying to lose body fat..and find your research most interesting...the issue I am having is at 217 lbs it is difficult to get the amount of protein required...I used to supplement with whey....what is your opinion on getting at least 50% of protein required using whey as a supplement ...thank u in advance...💕👍
If you're eating 1 gram of protein per pound of lean body weight, when you go Carnivore do you replace the vegetables with more protein? If so, how much more?
is there any validity that stimulating MTOR, by eating a higher protein meal, will increase the number of free radicals in your system, which we know can cause damage to your DNA, and thus, hypothetically cause cancer? Also, if we are suppose to eat about 1 g of protein per lb of ideal body weight, I would have to eat about 135 g of protein a day, which I find difficult to do. Plus, you would essentially have to eat meat for every meal to achieve this, which is expensive and boring.
How in the world can you get 300g of protein in per day? Without eating all the time?? :( i like to skip breakfast and really lunch most of the time. do you need to just do it and eat several times per day? trying to get 60 lbs off, but i cant get even close to my protein i should, unless i start eating when i wake up, and every 4 hours after
It’s 1 gram per lean body mass which would be your weight at a BMI of 18. Yes, you have to have three meals a day and snacks help to get the protein in.
So years ago I remember reading a paper suggesting that part of the metabolic equation was the length of a persons small intestine. According to that paper small intestines length can vary from 5 feet to 25 feet. That sounded reasonable a person with a very long small intestine would absorb many more nutrients from their food than a someone with a short small intestine. Dr. Gabrielle , your thoughts?
I enjoy the logic or trying to imagine a cave man and what may be happening. A hunt for meat is very exciting and energetic. Then eat some then get ready to go again. Until you get the meat sweats. Then you feel full. It takes a good bit to get the same diabetic feeling. Like after you eat a whole bag of potatoe chips. But then again i would eat 3 bags. How many sweet peaches would it take to feel full. But once you do eat a little to a lot you are relaxed. It doesn't say wake up and go run and hunt some animals. It puts you to sleep. Sweet foods were a few months of the year back then and it was super relaxing. Just pick the sweetest things off the tree or vine and chill. The food is not running away.
If, say, a 50% increase in calories can cause one person to gain 1% of their body weight and another person will gain 10% of their body weight then "calories in/out" is really only a fraction of the story. There's obviously something much more important and effective going on, likely an extremely complex series of things that we don't even understand. But obviously cal in/out isn't even 50% of the story
Wrong, calories in calories out in my opinion is a bull spit con job. A calorie is a measurement of heat in the science of physics. It has nothing to do with nutrition or fat loss. The human body doesn't have calorie receptors, it has hormones. And you can't out work out a bad diet. The human body is storing fat, or it isn't. Period. I think Charles Poliquin is correct when he said winning the war on body fat is winning the war against insulin. All carbs raise blood sugar and insulin and puts the human body into fat storage mode. Period!
How can counting calories ever be useful when protein is considered to be 4 kcal despite it being able to be 0? Counting anything should be a big red flag to anyone. No one counted shit for millions of years without getting fat and now we are told to count a lot of things while still increasing in fat mass.
The increase in fat mass happened because of lack of education and terrible eating behavior. I don't think 60 to 70 percent of our population have a clue to what amount of calories they are consuming on a daily basis, much less taking time out for exercise.
@@VerySeriousUser you stated that no one should be counting calories. Millions of years ago as you say, well we fasted until our next kill. Totally different today...I'm sure you're not counting calories and doing just fine, but I'm also guessing youre not a fitness trainer or nutritionist, wherein stats do matter not to mention hormonal changes, meds, and the three body types. ✌️
@@PopCulturzTV Calories are a measure of heat, after burning up foodstuff with fire. Count whatever you want but no one needs to count anything and still not have excess body fat. Nutritionists are the last people to ask about nutrition because it's not that they don't just know what they are talking about, they are convinced the opposite of reality is true.
Not a very confident video about fat loss by two supposedly doctors on nutrition and fat loss. Only make videos about what you know, I'm gonna be nice so I'll stop there
I listen to a lot of material on this subject and these explanations make perfect sense. I strength train to increase quality of life. My fat vanished. I eat quality food and sleep well. It's really simple. Gotta go do some pushups
All I can say now after following a high protein diet for about one month time is my body function working better and smoothly, especially in my joints area which is awesome. I just trust these guys' theories more than anything else on RUclips.
Thanks for sharing. Your discussion was very informative. I stay lean and healthy all year round with a combination of intermittent fasting, high protein/low carb and exercise. In terms of exercise, I do strength training M-W-F and sprint intervals Tu-Th. I keep it simple so I do not have to over think it. Cheers!
Do you think you have a good immune system? Do you get colds..etc? The pro metabolic people are claiming low carb and fasting means running on cortisol and that's 👎 no good.
@@CarisaRealtor that's an interesting point.🤔
@@boblaser7385 I'm always interested in hearing all points of view
This is one of your best videos! Shorter (
Thank you!! The Lean Mass to Fat Loss ratio is fantastic info 👍🏾. I was not aware of such a large percentage of lean mass loss during regular weight loss, although I knew something was happening that caused my skin to sag (60 years old) with weight loss and so I increased protein and started strength training. Now I know the science behind it.
Thank you. Very useful last minute and a half or so about having a higher protein diet keeping my fasting blood glucose numbers a little higher. For reference fasting for me was in the lower 100's to 110's, but peaked after 2 hours from a meal around 135 - 150 or so and when I asked my doctor why, she had no answer for me.
NEAT is so important! Actually a great way for some to begin being more active… take the stairs instead of the elevator, park farther at the grocery store, take a lap or two at the store before shopping, don’t yell for someone to bring you something (ie - hey kids, bring me water), instead, get up and get it yourself! Sometimes its the simple little things that start moving the needle… ❤️
I appreciate the longer discussion, well-balanced, respectful, academic and purposeful.. never tire of the discussion. Thanks, Gabrielle!!! I’m 55 and watch macros carefully to ensure enough protein, etc.
You could have included this great doctor's name in the title... you know, GRATITUDE.
He is incredibly well informed.
I now have whey protein powder, low sugar, plain Greek yogurt, and BCCAs to help me get in enough protein. I can't thank you both enough!
Love what you two talk about and have helped me so much!
"First fuel of muscle is fatty acids." MIND BLOWN. This is new to me and not the common narrative. I'd love to learn more about this. My trainers aversion to keto is literally because "our muscles needs sugar from carbs." Thank you!
Right... and now, do you believe your "trainer" or this decades-long informed doctor??
@@ggrthemostgodless8713 I'd still like to research and would love for Dr. Lyon to do a deep dive on this alone because even "older doctors" ascribe to the former.
14:40 is why I work out fasted.
I feel much better on low carb, less joint pain and more mental clarity, but I am not sure if is a good choice an I am afraid of the possible risks on the long term.
Could you please talk about the negative impact of low carb diets on the thyroid function ? thank you
Hi Dra Gabrielle,
I am from Brazil, but I just became an American citizen. I graduated in Animal Science, and I was also a bodybuilder, and I was fascinating about your work. I was impressive how knowledgeable, kind and experienced scientist you are!
Thank you for all you do.
-------Marcel-----
I am just beginning to listen to your ideas about fat and weight loss. I haven't yet heard you mention anything about the hormonal impact on weight and fat loss especially insulin. I now eat many more calories these days than I did when I was in my 40's. The main difference is that I eat in a time reserved fashion and fast. My fasting insulin, glucose, triglyceride levels and Hgb A1C are all now in the normal range and I have lost 55 lbs with another 25-30 lbs to go. I attribute this to lowering my insulin resistance thru fasting. What are you thoughts about insulin and fasting?
Exactly, what was completely missing in this talk was the Carbohydrate Insulin model of obesity. Caloric Balance model is wrong unless you adjust it to account for hormonal response to food. Also, studies show that Caloric Restriction is not effective in the long run in comparison to Intermittent Fasting. Not only it lowers metabolism it also makes people feel constant hunger, unlike intermittent fasting.
The main point is that when Insulin is low in the blood the fat is mobilized and used for energy by the body, hence the weight loss. No matter if you Calorie restrict, but still continue eating food that has glucose that will keep Insulin level high, hence depositing energy as fat and there will be no loss in the long run.
Such a great video - thank you both.
This was a fantastic video! I really appreciate how you were making sure the distinction between say protein synthesis versus mTor were clear, and how you were checking that the audience knew exactly what you meant by protein turnover.
I was wondering as well, does that mean resistance training, to remain separate from high intensity training, should keep our heart rate below 120bpm or so? And is resistence training better than high intensity training for muscle growth/preservation? For a particular example, would doing push ups to failure + extremely elevated heart rate versus doing a lesser amount + lower heart rate be beneficial for muscle preservation/growth?
I have listened to this video three times over the last 6 months. I’m understanding more and more as I repeat. So much information.
Can you talk more about base line glucose level being more elevated for protein centric physically active person after fasting (morning) than for others.
As you might imagine, I’m concerned my glucose remains the same unless I don’t eat for more than 24 hours. I had assumed I was metabolically compromised and has yet to get into metabolic flexibility.
Yet another informative video. I have learned with various diet experiments to attempt weight loss, is I don't have to fight an uphill battle when I eat predominantly animal protein. In contrast I gained weight on a super clean almost raw plant-based diet earlier this year. And that was keeping the calories in check. It was just too high carb for me.
So grateful of you Dr. Gabrielle Lyon for this great podcast! Yes indeed as you said your most favorite one, indeed for me also. Thank you again and more empowerment!💕
LOVED this video! Love Dr Layman and all the nerdy info! Really enjoy the physiology and how the body is impacted by nutrition and movement! Loved the comparisons on fat vs LBM loss w different macros - understood this concept already but hearing the numbers was fascinating!
This discussion was very informative and helpful. I found everything you were talking about in terms of being able to maintain lean body composition as it relates to protein intake regularly throughout the day.
Impactful episode as always! Thanks! Dr. G.
I somewhat agree and have noticed better results when the majority of my calories came from Protein/Fats. Therefore, I don't believe all calories are equal so I don't count them. I think if your starting to get to know your body counting is helpful but once you have done it long enough it is just a waste of time IMO.
Where are the 1 Million followers Gabrielle deserves
Thank you. Great information. I have a question - does it makes difference when you eat the last meal? What happens if the last meal is at 11pm. What to do if I have cravings for snack late in the evening?
One of the best and most informative videos out there- so well done! You kept my attention! I learned so much.
This was so informative!! I saved it to my favorites as I feel as though I need to listen again for it all to sink in. Always love when I see you have posted something new!❤️❤️
CCR works every time for weight loss. metabolic adaptation isnt shown to be a huge factor. if you replace carbs with fat, you haven't moved the needle on fat loss anywhere.
I have to not be hungry in order to lose weight. In the past i have went on those cleansing things and just the usual not eating enough. It always fires back after a couple of days. I would say a lot of meat, fish and eggs are a way to go. Add in a bit of good fats and you’re good to go. If i crave carbs, I have carbs. Just not bread and stuff - sweet potatoes, chickpeas, lentils, pumpkin,… The only thing I really struggle with is sugar. I try not to eat it at all but I love it so much. I would love to hear your opinion on erithrytol and similar stuff.
@@DrGabrielleLyon yes please! You are (protein) queen 👑
I absolutely have experienced better satiety since focusing on eating good quality animal protein including the healthy fat that is part of the animal protein. I don't necessarily go for high fat meats but if it's there I typically eat it.
This was really interesting! It helped me to understand my own body! Thank you both!
Great video!
Thanks!✊🏾🦉💯
I have been pretty low carb for the last 5 years & have kept off 15-20lbs. My carbs are any where from 50-90g on any given day. I find though I do get hungry in the evening after dinner.. When I have more carbs with my dinner I find I'm more satiated and not as hungry even though I'm aiming for 1 gram of meat per body weight per day ..it's like my body is needing those carbs to keep me full for longer. I've tried having more protein but it doesn't help. My body just likes a bit of carbs 🤷, luved this discussion BTW!
Same! I really struggle with overeating if I don’t budget for some carbs in the evening with dinner. I sleep better if I have some carbs then too. I tend to keep my carbs low thru the day and then save up to have carbs at night. I’m not sure how much of that is mental or physical, I crave the sweet stuff, only at night. By allowing myself to have the fruits or oats after dinnner as a dessert I’ve been able to stop binging or waking up to eat during the night.
@@belove751go to sleep at 9:30pm.
How do you account for the bodies ability to store energy, or use energy for repair and growth in relation to calories in,calories out? If I fill the gas tank of my car and take a 100 mile drive I will burn some of the gas/ calories in the tank. But while the car is parked back in the garage it can't take some of that gas and repair the tire wear from that hundred mile drive. If you will please overlook my simplistic story, I was,have been under the impression that the 3rd law of thermo dynamics applied to mechanical devices and we aren't one of those.
Great conversations about what we are still learning about our amazing bodies. Thank you for what you do.
Thank you for the kind comment!
So helpful - thanks so much!
I found here very useful information about what’s going on inside the body. Especially on protein. I’m doing a diet on losing fat and exercising the same time. So this was very helpful. Thank you.
How much exercise is necessary to preserve muscle/lose weight? I am very overweight, and much exercise is impossible right now
Great information here. Thank you kindly❣✌
Lots of quality information to digest. Thanks a lot.
Thank you for this video! Can you please elaborate on "100g of protein you're ingested, you'll generate 60g of glucose". Where did it come from? Does it mean that pure protein diet would not keep you in ketosis? So what % of ingested protein is used in neoglucogenesis? Always 60%? I'm confused.
It comes from the Tooth Fairy 🧚♀️. You are welcome! 😶
@@alphaomega1351 Thank you! This explains everything! 😂👍
😂
The real goal is to find your equilibrium where Energy in equals Energy out. The days I work out hard I need to add 800 calories or I will lose weight. No workout 2400 calories. Workout 3200 calories. With 160 G of protein (weight 80 kg)
Dr. Gabrielle, what do you think of protein sparing modified fast?
So my fasting glucose being 100-110 and flat is okay? I do know my blood ketones are much lower (0.2) with higher glucose. I am trying to lose weight and scared to go higher on protein due to the glucose when everyone says you need to be in ketosis? Ready to find what works for me again. Keto did but I think I lost a lot of muscle, went carnivore and gained 30lbs now stuck trying to lose last 3 years.
what are good macros to target for fat loss?
I only understand 43.1 % of what you guys are talking about but I...100% like her tattoos :)
I'm trying to have lean meat in my first meal, eat keto in my other meals, prioritizing protein. I do resistance training three times a week, fasted. I try to fast one or two full days on the weekend, and one day during the week. I get light cardio while fasted. Weight doesn't seem to be moving, but I seem to be building muscle.
If you want to see weight drop a bit (assuming that's what you're wanting?)try a refeed day. That seems to be a solution to many I've seen over the years.
Thanks. My re-feeding is after resistance training. Typically, that's Monday, Wednesday and Friday, after doing resistance training the day before. Wednesday is an optional fasting day. My intent is to re-feed pretty much all the time I'm not fasting, and it seems to work well.
I am 6”1” 255 pounds and should be about 180 pounds or close to that. Do I target 255 grams of protein or 180 for daily consumption ?
Hi Terry, my recommendation is 1 gram of protein per ideal body weight. Thank you for tuning in!
@@DrGabrielleLyon thank you
Thank you both, great video!! Love your glasses! Interesting, so I need to just focus on getting my meat in. Do I need carbs? I don't like how most of them make me feel....
Can you just tell me how to exercise? I have no clue.
Would the difference in fat loss on different people be the type of exercise meaning resistance training versus long endurance cardio exercise with cortisol being up-regulated and holding on to fat?
Great video.
You are the best... ThnQ💐
Ifca high protein low carb dier results in a mire level blood glucose but generally a higher base bloid glucose is this condidered good or bad......if good id assume you support a high protein, mod fat and low carb dier as being optimal for health and muscle health?
Dr Lyon the background gives you the look of Yoda!
Hi Dr Lyon, thank you so much for all the knowledge you share, I have a question about meeting your protein requirements along with all your micronutrients when you’re doing caloric restrictions…I’m 118lb, I fight muay Thai and the hardest thing is the balancing act of getting all your protein, staying at a certain caloric intake and not being completely carbless. Any recommendations?
Wow those 1950s eyeglasses 👓 They remind me of what my mother used to wear.🤓
I follow your advice quit closely but I do like having a few glasses of wine in the evening. I know I shouldn’t but it would be nice if you elaborated more on the affects of alcohol. Great show and Great information. Thank You Very Much.
Would love that as well!
Alchol has negative effects on liver which is a vital organ in detoxification.Alcohol is toxic.İf it was a good thing pregnant women would drink or kids would drink it.To me it seems like people are under the influence of culture and the use of wine is abit romantisized by culture and false Info delivered by wine companies as to wine is a good way resveratrol .Well you can simply eat grapes for resveratrol.
@@belove751just stop the alcohol. A few glasses? There is something wrong there.
@@kathya1956 yes ma’am, what’s wrong is addiction. Food and alcohol (carbohydrate) addiction.
The thing is that the majority of people don't like to track calories, so they will never know what their manteince calories are, and then they get frustrated when they can't loose weight as " fat weight" simply because they underestimate what they eat, they don't know that even what is labelled as healthy food including nuts, avocados and superfood or even more protein whatever in their mind is healthy so allowed is still high calorific! The point is if you don't track your calories in and your expenditure you will never know and you will just loose your time not understanding
Andrew Huberman recently talked about how fidgeting activates brown fat. Are you telling us, who have trained ourselves to be relaxed, to buy spinners and become a fidgeting mess?
@@DrGabrielleLyon 👍
If you eat mostly carnivore will it elevate shbg the way keto does?
I don’t even eat as much as my bmr says I should and I can’t lose weight .. I’m increasing my protein to see if helps … very frustrating feel like I’ve tried every diet known
I've been watching pro metabolic influencers and they say, running on fat is too stressful. That it's not healthy to run on cortisol.
I started my higher protein intake , 8 days ago and my weight did not move a thing. More weird not up or down , it's the same ! what I am doing wrong , because I thought that increasing my protein and lowering my fat and not eating carbohydrates I will lose my body fat, and did not happened
8 days is not enough time! Keep it up!
Dr Lyon ..love your shows and content...I am an active 71 yr old male ..active in sports from an early age...I train mostly with weights have tried many different routines ..most recently focused on one set to failure per exercise and am amazed at the results...I am trying to lose body fat..and find your research most interesting...the issue I am having is at 217 lbs it is difficult to get the amount of protein required...I used to supplement with whey....what is your opinion on getting at least 50% of protein required using whey as a supplement ...thank u in advance...💕👍
Good stuff.
If you're eating 1 gram of protein per pound of lean body weight, when you go Carnivore do you replace the vegetables with more protein? If so, how much more?
love this
I love these
What about one meal a day and fasting for 2 or 3 days?
Timing of eating also may be a factor
What makes hyperglycemia cytotoxic?
is there any validity that stimulating MTOR, by eating a higher protein meal, will increase the number of free radicals in your system, which we know can cause damage to your DNA, and thus, hypothetically cause cancer?
Also, if we are suppose to eat about 1 g of protein per lb of ideal body weight, I would have to eat about 135 g of protein a day, which I find difficult to do. Plus, you would essentially have to eat meat for every meal to achieve this, which is expensive and boring.
How in the world can you get 300g of protein in per day? Without eating all the time?? :( i like to skip breakfast and really lunch most of the time. do you need to just do it and eat several times per day? trying to get 60 lbs off, but i cant get even close to my protein i should, unless i start eating when i wake up, and every 4 hours after
@C S Thats just it, i never get my cals in. i hit 2000 on a good day and my LBM is 220
It’s 1 gram per lean body mass which would be your weight at a BMI of 18. Yes, you have to have three meals a day and snacks help to get the protein in.
Thanks for being a Vegan Dr. Lyon.
🤡
So years ago I remember reading a paper suggesting that part of the metabolic equation was the length of a persons small intestine. According to that paper small intestines length can vary from 5 feet to 25 feet. That sounded reasonable a person with a very long small intestine would absorb many more nutrients from their food than a someone with a short small intestine. Dr. Gabrielle , your thoughts?
For fat loss what would be more beneficial Weight lifting or HIIT along with the high protein intake?
Weight lifting can be very beneficial for fat-loss! I would consult a fitness professional, but you could incorporate both into your routine!
I enjoy the logic or trying to imagine a cave man and what may be happening. A hunt for meat is very exciting and energetic. Then eat some then get ready to go again. Until you get the meat sweats. Then you feel full. It takes a good bit to get the same diabetic feeling. Like after you eat a whole bag of potatoe chips. But then again i would eat 3 bags. How many sweet peaches would it take to feel full. But once you do eat a little to a lot you are relaxed. It doesn't say wake up and go run and hunt some animals. It puts you to sleep. Sweet foods were a few months of the year back then and it was super relaxing. Just pick the sweetest things off the tree or vine and chill. The food is not running away.
If, say, a 50% increase in calories can cause one person to gain 1% of their body weight and another person will gain 10% of their body weight then "calories in/out" is really only a fraction of the story. There's obviously something much more important and effective going on, likely an extremely complex series of things that we don't even understand. But obviously cal in/out isn't even 50% of the story
What if you’re insulin restaurant?
Resistant
Resistance training and requisite protein along with low carb can improve insulin sensitivity.
@@CarbageMan thank yoy
@@AmyMWarner You bet!
Wrong, calories in calories out in my opinion is a bull spit con job. A calorie is a measurement of heat in the science of physics. It has nothing to do with nutrition or fat loss. The human body doesn't have calorie receptors, it has hormones. And you can't out work out a bad diet. The human body is storing fat, or it isn't. Period. I think Charles Poliquin is correct when he said winning the war on body fat is winning the war against insulin. All carbs raise blood sugar and insulin and puts the human body into fat storage mode. Period!
How can counting calories ever be useful when protein is considered to be 4 kcal despite it being able to be 0?
Counting anything should be a big red flag to anyone. No one counted shit for millions of years without getting fat and now we are told to count a lot of things while still increasing in fat mass.
The increase in fat mass happened because of lack of education and terrible eating behavior. I don't think 60 to 70 percent of our population have a clue to what amount of calories they are consuming on a daily basis, much less taking time out for exercise.
@@PopCulturzTV It's not about calories nor exercise. Why did you reply to this post when you clearly read nothing of what I wrote.
@@VerySeriousUser you stated that no one should be counting calories. Millions of years ago as you say, well we fasted until our next kill. Totally different today...I'm sure you're not counting calories and doing just fine, but I'm also guessing youre not a fitness trainer or nutritionist, wherein stats do matter not to mention hormonal changes, meds, and the three body types. ✌️
@@PopCulturzTV Calories are a measure of heat, after burning up foodstuff with fire. Count whatever you want but no one needs to count anything and still not have excess body fat. Nutritionists are the last people to ask about nutrition because it's not that they don't just know what they are talking about, they are convinced the opposite of reality is true.
Dr. Lyon, are you familiar with Aajonus Vonderplanitz's work?
That was a little too heady for me...Can someone break down the 4 steps for me?
Loved this thank you so much! 🙏🏼👏🏼
I NEVER pass a chance to hear Don Layman
👍👍🙏
❤🙏
Just alone for such a beautiful face a like worth and absolutely one more for the content 👍
Awesome glasses! Looking like Catwoman
I can’t get enough of you and your brain. And I may gave a girl crush.
You are so gorgeous 🌹
Not a very confident video about fat loss by two supposedly doctors on nutrition and fat loss. Only make videos about what you know, I'm gonna be nice so I'll stop there
REALLY? They're experts on PROTEIN, guy. Of course they'll talk about what they qre EXPERTS ON.
you talk more than your guest!!!! then why do you have a guest if you will be doing the talking???? dislike all the way!!!!
Shut up
Why did you ruin your skin with that tattoo?