Exercise Scientist’s Masterclass On Losing Fat - Dr Mike Israetel
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- Опубликовано: 15 июл 2024
- Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.
If you’ve ever wondered “is this diet actually working” then you're probably not alone. However there are now scientifically proven optimal methods for losing fat in the most efficient way possible. And today we get a full breakdown of the optimal approach for fat loss from the best teacher on the planet.
Expect to learn how the physiology of fat loss actually works, whether calories actually matter in your weight loss journey, if you need to count macros when trying to lose fat, how to actually build and keep 6-pack abs, whether there are any fat loss supplements worth your time to take, how long you should stay on a diet for before taking a break and much more...
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00:00 Fundamental Physiology of Fat Loss
09:50 Do Calories Matter?
17:30 How Often You Should Weigh Yourself
23:14 The Truth About Set Point Theory
30:16 Why Modern Society is So Fat
38:18 Managing Protein, Carbs & Fat
44:07 Are Seed Oils Actually Bad for Health?
49:46 Optimal Mealtimes for Weight Loss
57:20 Best Foods to Make Fat Loss Easier
1:10:13 How Our Body Expends Calories
1:21:50 The Facts About Cardio for Fat Loss
1:33:28 Does Resistance Training Help You Lose Weight?
1:42:56 The Key to Getting Abs
1:51:18 Supplements That Help With Fat Loss
1:55:02 Why Do So Many People Fail at Diets?
2:06:27 Mike’s Favourite Fat Loss Tactics
2:11:31 How to Lose Fat With a Sweet Tooth
2:15:15 Diet Transitions & Diet Breaks
2:21:17 Where to Find Mike
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Hello you savages. Get $350 off the Pod 4 Ultra at eightsleep.com/modernwisdom (use code MODERNWISDOM)
Get 20% discount on the best supplements from Momentous at livemomentous.com/modernwisdom
Get 30% discount on Create’s Creatine Gummies at trycreate.co/modernwisdom
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at drinkag1.com/wisdom
Here's the timestamps:
00:00 Fundamental Physiology of Fat Loss
09:50 Do Calories Matter?
17:30 How Often You Should Weigh Yourself
23:14 The Truth About Set Point Theory
30:16 Why Modern Society is So Fat
38:18 Managing Protein, Carbs & Fat
44:07 Are Seed Oils Actually Bad for Health?
49:46 Optimal Mealtimes for Weight Loss
57:20 Best Foods to Make Fat Loss Easier
1:10:13 How Our Body Expends Calories
1:21:50 The Facts About Cardio for Fat Loss
1:33:28 Does Resistance Training Help You Lose Weight?
1:42:56 The Key to Getting Abs
1:51:18 Supplements That Help With Fat Loss
1:55:02 Why Do So Many People Fail at Diets?
2:06:27 Mike’s Favourite Fat Loss Tactics
2:11:31 How to Lose Fat With a Sweet Tooth
2:15:15 Diet Transitions & Diet Breaks
2:21:17 Where to Find Mike
Every body is a builder. But no body is heavy as whey.
Hey Chris this was an excellent podcast as I’m back on a fat loss journey after having lost 30lbs on keto/carnivore a couple years ago and happened to put on 50lbs over the last winter.
I’m now on a journey to create a diet that I can maintain indefinitely so as to lose the fat but then transition to maintenance for the rest of my life and avoid the bulk (fat bulk 😂)
This comedian knows a lot about sport science
imo he's funnier than most comics
He's like Joe Rogan....with a PhD
Kurt Angle knows a lot about sport science
Just the 1 sport
I've already lost 15lb of fat just by watching this.
Thank you Dr. Mike 💪
In your dreams
@@likearollingstone007🤓☝
😂😂😂
I can see my twinkie again thanks to Dr. Mike.
@@likearollingstone007 Sleeping is an important source of fat loss too.
I will listen to every podcast that you have Dr Mike on. He’s the coolest most down to earth guy in the fitness space
With great information and communication skills underneath. Dr Mike is the man
They have workout vids together where dr Mike trains Chris, quite comical but informative
I literally just finished watching Dr Mike interviewing Dr Mike and now I get blessed w/ Chris and Mike. Today is so fucking good wtf 🔥
sameeeee
Sameeeee. RUclips algorithm for the win
Yep I’d say my life is complete but that’s simply dogshit. However i am quite happy. Mike and Mike both interview and workout were great. And now Chris n Mike together. World is synergizing well.
can i ask ... are you looking for weight loss? or cut, look... or energy... what are you excited about?
Sammeee
Video starts at 0:01
Doin God's work
Can you confirm if the video ends at 2:22:32?
@@planeeasyaiyes it does… and because I am dieting at the moment I fell asleep at ??:??:?? And then it ended at 2:22:32 😂😂😂
And what I noticed as I listened to the last 20 minutes of this video is that this is the best video to watch to learn how to maintain your weight loss (hopefully fat loss though and not just weight which can include muscle grin)
thanks bro, appreciate it
My man
LET'S GO! The return of my favorite Jewish internet dad!
the left and right are both antisemetic, why focus on gaza and not the 6 other countries where mslims are getting offd by other groups?
yea but the jews killed Jesus Christ of Nazareth and he is a KING
@@cubanexile39Jesus was the best Jew.
Jew on jew violence @@cubanexile39
@@Eagleburger90do you have like a top 5?
I recently discovered Dr. Mike. I subscribed to his YT channel and listened to his content. I'm a 51 yr old Tongan female. I couldn't believe he said Tonga. Almost everyone knows what a Samoan is, but no one really knows us Tongan. He was spot on about our people! We do love to eat, and we are happy jolly people to hang out with. I've watched his stuff on hypertrophy, and I've downloaded the RP hypertrophy app. I don't count my calories, and I lift weights 5 to 6 days a week. I average about 15 k steps a day. Since applying what Dr. Mike says, I've gotten stronger, and I've lost fat and weight. It's so weird to lose fat and weight when I haven't really changed the way I eat. I just changed the way I exercise. I don't do cardio, but I work 12 hrs at a production type job, and that's how I get my steps in. Oh, I forgot, I also started taking creatine. For about a month or 2 ago. Thanks Dr Mike for all your useful advice!! I can bench as much as I used to in high school!! As we age, we need to lift heavy. At some point, when I stop losing weight, I'll probably change my diet more. Lol. But yup, this Pacific Islander loves to eat too much! Good thing I love lifting heavy just as much!
Shout outs to all the Pacific Islander peoples. Samoan, Tongan, Maori. Do Fijians come under that purview as well.
Wait how did you change the way you train? Were you training less before or what happened?
Great, but go easy on the creatine, please.
This gentlemen is spot on. I lost 35 lbs in 6 months got to just under 10% body fat in my mid 30’s as a challenge to myself to see if i can get super lean. He is absolutely spot on.
@@12xenn45honestly, eat less exercise more. If you need to eat giant meals like I do. Intermittent fast then eat a massive dinner.
Go on the RP Strength youtube channel and start watching videos. Or just search your fitness query + RP
e.g. "how to lose fat RP"
Dr. Mike has put out 1000s of hours of free information that you'd be crazy not to take advantage of.
@@beansdestroyeryup. 1,800 calories gets me about a 750 deficit. Planned well, 1,800 calories is a MASSIVE meal. It's like a cheat code. You just have to get used to that one meal a day
@@12xenn45 I'm on a similar journey in my mid 30s, for me bulking out meals with vegetables, replacing some of what would be carbs with them helps massively (say you have a pasta dish, replace half the pasta with veg for example).
I don't do OMAD, I eat a mostly Mediterranean style diet and consistently lose 1lb a week while still making lifting and running gains. Hope that helps!
It is relatively simple. Consume fewer calories than you expend.
People have careers telling people how to lose weight, which is idiotic.
This guy is ridiculous.
Two of the very few influencers that can educate me and make me laugh at the same time.
“ Naw man I don’t want to lift weight because I don’t want to become too jacked “
Fav line ever . I’ve tried for over a decade 😂
If the profile pic is you then you have succeeded and may not be putting any women at ease about muscle mass any time soon women probably point at you and say oh no I don't want to look like him what's he doing curls that's off my list now
Brotha, you're huge
@@Taylor..... because most people are stupid.
As a woman I love hearing this one too. It took me almost a year to gain just four pounds of muscle 😂 I’ll take whatever I can get!
I am eating a full pint of Ben & Jerry's while watching this. Had to hit pause as the Pizza's just arrived. I will start mt diet on Monday 2029
Dr. Mike is a Master of Analogies.
Dr Mike can explain things like no other, love listening to him
Mike's reaction to his entire being getting condensed as "Mr scienceman" is hilarious.
That's Doctor Scienceman to you
How do you lose weight?
Mike: Eat less 😮
Vegetables and lean meat
@@jordanburton276that sounds nice
@@jordanburton276 Fewer calories.
@@jordanburton276 Learned meat has a higher protein content per gram than stupid meat. Fascinating.
It can't be that easy.
I like how all these videos about fat loss are coming out with Dr. Mike now that I decided to stop bulking after 3 years.
To many years
You were not bulking for 3 years, you were overeating mate 😀
😀👍
@@MegaLaban12345 Nah
@@MegaLaban12345irrelevant, even if he’s getting fat doing it it’s still 3 years of (hopefully) solid training gaining as much muscle as possible in a hyper caloric state. Just a matter of shifting the fat now
Dude, he should write a book just on this topic. His examples and explanations are great. Take my money.
They have like 8 books, search Renaissance periodization
He wrote multiple books many years back
Just search your query + RP, or RP Strength.
e.g. "how to lose fat RP"
Dr. Mike and RP have put out 1000s of hours of free information about diet, fitness and health + ebooks + an amazing diet app.
Great timing! I'm about to finish my two decades of bulking and am finally ready to slim down.
Measuring yourself along with weighing gives you a good idea of what's happening. My weight hasn't moved in 3 weeks but I've lost half an inch off my waist and put an extra KG/rep on most exercises. Tells me I've still lost fat but put a little muscle on, which is a good sign.
I lost 18 kgs since February, thanks to Dr. Mike!
At about 13-14 body fat percentage now. 3 more KGs, and I'm entering the maintenance phase, until November.
Dr. Mike is the type of guy I’ll be scared to be alone with in the locker room.
You're scared of how attracted to him you are, I assume
Bro this made me cry 😂
Maaan these guys have the greatest voice for audiobooks and podcasts
Always showing up for Dr Oz battery. Amazing show, guys.
Mike is the GOAT
I had the opposite problem, and learned how to gain weight from Dr. Mike.
I like this guy.
Rarely have I chuckled so much while learning something so useful for my health 😂 Dr. Mike is such a good storyteller, I love how he packaged info into fun. Well done!
Fantastic podcast! I'm so thankful that you made this second episode with Mike, especially covering this specific topic as well. This is the exact knowledge that I was looking for and you're doing wonders giving this information away for free.
I would REALLY love like a series of conversations between this two legends. like a 4 episode series or something like that. Going super in depth. These two together are magnetic.
I feel like he went pretty in depth dude. How much more can he say about the subject of fat loss, energy balance and exercise? He covered it well.
@@mando3651 Still haven't seen them wrestling with bikinis on all oiled up.
I watch all of mikes videos and this interview was by far one of the best, information packed videos I've seen. great interview!!!
One of the best episodes ever! What a joyful chat to listen to. You two have quite a matching energy.
Yess! Love this guy and his sense of humour I don't even know how to categorise! Thanks for keep bringing cool guests
Possibly the best single piece of content on fat loss I've ever seen
Dr Mike is amazing, the perfect combination of sarcasm, humor and knowledge!!
I've been into fitness and nutrition for ten years, including learning from RUclips content for many years, and this is probably the best and most comprehensive video on this subject matter 💯💪 Another Modern Wisdom banger of an episode 🙏
My background is clinical nutrition, I weigh at 50 what I did in college and am just as lean and i approve this message. People assume I am genetically blessed for looking younger than my age (weight maintenance is half the battle) and I tell them it is WORK. My favorite question is “what do I eat to lose weight?” My answer is always the same: “you’re asking the wrong question.” You have to eat less. Period. End of story.
This might be the best podcast ever delivered on the subject of fat loss.
Love the way he gets his point across
I loved this interview discussion with Dr. Mike, and you really came in prepared with well thought out, concise, on point questions, Chris. You both were flipping awesome and entertaining. 💖💕💕
I’m surprised that I absolutely loved this ! Mike has my same awkward sense of humor. I appreciate his expertise and compassion. I appreciate that he doesn’t jump on the uninformed bandwagon of negativity on glp1s. Thank you.
We get a double bubble of Dr. Mike today.. MW and the Dr.M Making Progress channel as well as RP Strength 💪
Today is a Great day!
Trying to not tell people that my gf was on Ozempic was a nightmare. Calorie counting is great and all. She eats relatively healthy (prior to Ozempic). In saying that, she is literally black or white with diets. She cant have a middleground.
She would fluctuate around 100kg, because she couldn't control 2 things. 1, not finishing her plate. Thanks Mum. 2, snacks. If she avoids snacks, she could do so for a week, 2 weeks, 3 weeks, the moment she breaks and has 1? She is solely eating snacks.
Ozempic fixed both. Now because she has lost over 20kg in 6 months, she enjoys going to the gym more as she doesnt look as fat so she fits in more with the body size of others there. Less attention on her.
For people that have control over certain things, I can imagine the hate on pharmaceuticals. In saying that, some people have actual issues with things like what I described above which makes calorie deficits hard to be sustainable.
Even if you have probems being consistent with calories, drugs are still not the right choice.
@@hitmanqoso by your logic that’s why you should always suffer through a headache and never take paracetamol? Drugs exist for a reason, take them or don’t it’s personal choice but don’t try to guilt trip others for not choosing the same as you. There is no moral high ground on this one
@@Robdutton91 I was not clear enough, but I meant it for a person who does not needs drugs for health related issues, just to have a better control over a diet or something similar. In that case there are better answers, than taking pills to fix your selfcontrol.
That's some puritan nonsense. Should people not take drugs to control their cholesterol? You do what you want, don't prescribe what others should do @@hitmanqo
This is an incredibly valuable resource. Thank you for asking the right questions and listening well.
So pumped he is back again honestly think this should be every 3 months
Been waiting for this one to drop Love ya Dr. Mike
Loving Dr. Mike on your podcast ❤
This man is awesome. He really knows his stuff!
So grateful ❤ I needed to get myself out of a doubt rut of how to go about things.
I love the way he simplifies things.
Love Mike , good call getting him on for round two Chris
A rare real and honest guy, love from Serbia💪🏽
Dr. Mike is the best! I started the RP app this week!
Ok I'm doing it. I used your link and ordered my first pack of AG1. I commit to take it daily and will try to come back here in 1 month and 3 month to give my review
Amazing podcast 🎉❤ I am so lucky that I found such a amazing people with super helpful informations .🎉
Need him as a guest again but this time talking about his philosophical ideas in his 2nd channel 🙌
This is the 3rd time he's been a guest here. I think the first podcast was more on his views on different subjects, the second was about hypertrophy and then this one
Cliff notes on his philosophical views?
Thank you Dr Mike for the lack of moralizing nonsense on sema - I cannot say enough times how much better my life is without constant hunger.
My favourite two RUclips people in one place. Again. Nice one. Just watched the workout video on the RP channel. That was funny.
I really enjoy your show. You have great topics and very interesting guests. I always learn something new when I listen. I really like Dr. Mikes humor in this interview.
I hit 15000 steps sitting at my desk watching this podcast! Thanks Dr. Mike!
I loved the last episode with Dr Mike so much I started following him on social media.
Chris, I want you to know I do not hold you responsible for what I have been exposed to since that fateful day.
I just thought you should know that.
Awesome Vid!
Thank You very much for Your Work! Greetings from Germany
Dr. Mike is an absolute treasure!
Fantastic episode! So many useful nuggets of fat-loss info!
This is a legendary video, its only confirmed what ive been doing is correct, and added some much needed tips for maintaining this lifestyle, thank you, i will comeback to this video often
@ChrisWillx couldn't be more proud of you and happy for the way your hard work, stoicism and integrity paid off with awesome pod accelerating never to slow down. You deserve all the Best, broh! Just sayen tho, I miss the days of listening/ looking at you standing in plain white Tee kinda addressing "us". Nostalgic now to remember the early days. Peace and ❤
Solid Dr. Oz burn and I'm here for it.
Chris this was FANTASTIC!!!
Great conversation, really needed to here some of this.
I love Dr Mike's measured sarcasm😅 totally could be a comic
Training abs is something I find helpful as a woman who wants a particular physique but doesn’t want to get down into unhealthy body fat percentages (Sub 20%-ish).
Having my abdominal muscle be a bit thicker is helpful for that, so I train them like I would any other muscle for hypertrophy. Full range of motion, 3-ish sets of 10-20 reps (rep range that works for me) of 2 exercises 2x per week.
Also helps because
(1) I train jiu jitsu so being able to move powerfully through kind of a v-up range of motion is helpful.
(2) I climb so having a lot of endurance through a leg raise type of motion is helpful.
Train for your goals. Doing some random half hour or hour long ab routine is, for a lot of people, just taking time that could be better spent elsewhere.
Love the content but the amount of ad reads per video is the worst I've ever seen in any podcast. Not like 3 or 4, there has been 6 and I'm not even half way through. Crazy
fortunately they put a progress bar in the bottom so skipping past the ad is super easy. if that's the price we have to pay for free content, i'm more than happy to bear that inconvenience
I see dr. Mike i click and watch. Every time.
Most people fail their diets, like he said, they don't do something that they can stick to long term. Find a "diet" you can stick to for the rest of your life, not just temporarily. Make it a lifestyle, and the weight will stay off. Great video, Mike always spitting facts.
Another Chris x Dr. Mike episode - I hope we get more of these than there are Fast & Furious movies!
Having more mental/emotional/spiritual/manamagickpixiedust bandwidth to focus on more than losing fat etc ... Profound observation. 👌🤙🙏
okay, tldr; watch from 0:00 to 2:22:32 insane amount of knowledge and very good takes on hot topics. this is such a good video
very useful info. The guest has a great sense of humor, it was amusing :D
More Dr. Mike, everywhere all the time!
This is amazing!!!!
Chris, congrats on your high financially successful venture. Please…less ads from your sponsors. I know it won’t happen, but in any case.
I love this guy!!
Its amazing that people will actually argue that calories don't effect fat
Not really. It's 100% expected in the current victim culture we live in.
I would never argue that. I do think it’s misleading when people say calories are all that matter though even though it’s true. I believe most people will maintain a healthy weight if they just eat healthy minimally processed foods and minimal sugar. You can also lose weight by counting calories and eating less of what ever you want like that professor who lost weight eating Twinkie’s. When people say that calories are all that matter I think it misleads people into believing that for weight loss the content of their diet doesn’t matter just the amount. That is 100% true in theory but in practice the people struggling to eat in a deficit are the people eating junk and the people succeeding in eating in a deficit are usually eating healthy. Even in this video he talks about using your willpower for other things. I think eating healthy foods and not counting every calorie you eat is the low willpower way of losing weight and people who say CICO is all that matters are leading people away from that conclusion.
@@needaudio1ok not reading all that but just the beginning - misleading? Anything that makes you eat less calories works well, but the fact that it all comes down to JUST LESS CALORIES has to be understood, otherwise we'll never be rid of all the bullshit floating around and people saying "it's not as simple as calories in calories out blah blah blah" yes it is exactly as simple as that (simple, but not easy to do at all)
@@needaudio1different foods have different levels of caloric availability so it definitely is not just the number of calories in the food that matters. The insulin response to the food also matters.
@@metalmarten3478 yes but it is easy if you just eat Whole Foods for most people. Which is why I think saying it doesn’t matter what you eat it’s just about calories is stupid. If it doesn’t matter what you eat just the amount a lot of people are going to struggle. If it doesn’t matter how much u eat so long as it’s Whole Foods that makes losing weight very easy for most people
"You are Mr. Science Man. Dr. Science Man." Strong intro Chris, nailed it. 😂
Mike is awesome!
Waiting to hear about vo2 max, longevity. There are differences between strolling, brisk walking, jogging, running, sprinting, etc.
Awesome thanks
This talk hurt the insulin/low carb folks. Great summary of the most up to date science
Let's go. Dr Mike is quite amazing.
One of the best interview to date 🔥🔥🔥🔥💯💯💯
Love when you have Mike on! Would love to see you have Jeff Nippard on the podcast!
I love the reference to Hardies!!!! Hahaha hasn't been around in years
Bros been dropping banger after banger
Thank you
i love it when i start following a new creator and month later he pops up on your channel, same with dr k
Dr Mike is always good for a laugh.
I like Dr Mikes humor style
Just now noticed Chris’s Bad Omens Tee as I was mainly just to this! Man has good tastes!
I’d like for you to have him back for an episode on building strength
"'Cause I'm American, woo!" 😆 Gotta love Dr. Mike. Loved this episode, thanks Chris!
I was listening to this and despite the non sequitur's and awkward moments, it was useful. It's interesting to me when he talked about types of people I realized I am type 2. Just about a year ago, I took a look at my diet, made some adjustments and then watched as the weight gradually melted off. I was already very active, it was just a matter of adjusting my diet. Went to a party yesterday for the Fourth. Got TONS of compliments from people I haven't seen in nearly a year. I'm 46, for context. My whole life I was overweight (still am, but in better shape). Always struggled with losing weight, but it's the simplest thing. Just adjust the diet. As a result other habits change, I am less likely to drink beer at home, now I mainly only have some beers when I am with friends. First thing I think about in the morning is what type of cardio to do (usually jogging).
People thought I was on Ozempic, but I haven't taken it. It's interesting what his perspective is on it, I was not expecting that response.