The Science of Losing Body Fat | Alan Aragon
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- Опубликовано: 17 авг 2022
- Stop following nonsense diets and use science to lose weight.
Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is one of the most influential figures in the fitness industry’s movement towards evidence-based information. Notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines and peer-reviewed scientific literature. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan designs programs for recreational & professional athletes - and of course regular people striving to be their best.
In this episode we discuss:
- How much protein do you really need?
- What most people get wrong about losing body fat
- Is it ok to eat carbs, and how much?
- Do calories matter?
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Alan Aragon's Website: alanaragon.com/
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Recommendations start from 19:27
About longevity, here in Japan specifically, the point most people don't realize is that those people now in their 100s were 60 years old before the processed foods boom. They experienced famine and extreme caloric restriction while working at agriculture, fishing and industry. Of course advances in medicine and a great socialized medicine system helps as well.
I venture to say there will be a downward trend in longevity.
Of course… the modern jap guy or gal is consuming way too many instant noodles n junk n packaged products from factories…
This thought crosses my mind daily
This world is passing away and so are we. Jesus has overcome the world! Trust in Him and have eternal life! Jesus is coming back, soon. Do all you can to take care of your body, health, and mindset. However, we are all passing away and Judgment is coming. Be found in Christ Jesus and avoid the wrath of God to come upon a Christ-rejecting world.
Depending on the foods I eat, their macro breakdown, micro, etc. it effects how much I fidget, feel like engaging in activities, how I perform in the gym. This is despite the same caloric amount. It’s definitely not just calories that matter, it’s how those specific calories influence us on many levels.
Love to hear more on this!
@@Runnerdude360
Well from my understanding, depending on the demands we put on our bodies (a specific exercise for example), certain macronutrients and micronutrient will best fuel us.
It’s very individual because none of us are living the exact same lives, with the same genetics, performing exercises identically.
This is why personal experimentation is important to see what works for the individual.
@@bigpicturegains Great point,
You're talking the calories out side of the equation. It's still calories.
Yeah he's stuck in ideas of 1970, go watch Doctor Ted Neiman he actually knows what he's talking about
38:02 Carb requirements
Athletic and hypertrophy/strength:
>=3 gm per kg BW
Strength and mixed team sports:
3-6/8 gm per kg BW
Competitive high volume endurance:
>=6 gm per kg BW
Needs some time stamps please for such a long one.
Thank you, Rick! We will work on it for you!
Totally agree
Yes please.
Fat loss discussion starts around halfway in. It’s really good information.
Long? Timestamps? Haha wow at least start your "recommendation" with some frickn gratitude
Dr. Gabrielle, I love your podcast, even the way you present the sponsor ads is awesome!! Thanks for always bringing relevant and interesting topics.
Can you have Alan Argon again? Please. One of the best interviews that I’ve heard in a long time.😃 loved it!!!!
As a post menopausal woman on hrt I find weight loss really slow and regain quick. This is a contrast with weight loss when I was in my forties. I have always done resistance training and lift heavy in the gym now. I also run. I cut to 1400 calories a day like I used to but the results are not the same.
Seems clear to me that other things are in play when it comes to ageing.
I totally agree with you. I’m in my 60s. I used to compete in body building on a novice level and run between 6-8 miles on a almost daily basis. I’m still lifting weights and run but not at the same level. I’m trying to loose some weight and also cut my calories to 1,400 but is really hard,definitely not the same. As you get older and go into menopause is much harder to loose weight.
Based on what you explained, it sounds like you may be overexercising and undereating, which will make weight loss hard after menopause. It's also important to factor in lifestyle habits which can trigger higher levels of stress and stop weight loss. The good news is that all of this can be reversed. I've helped menopausal women overcome similar situations. Would be happy to help, if you’re interested.
Same with me, been water fasting for 32hours/wk and nothing.
But guess what? I learnt from Maria Emmerich about PSMF (Protein sparing modified fasting) and I started 2 weeks ago, need less to say in one week I started seeing results, very easy, lost a pant already in 2wks.
What you do is eat lean protein…
Add a bit of fat and remove carbs for 1-3 days a week
Watch it on RUclips, trust me 😊.
If you're in menopause, forget about about weight loss. Try to maintain your weight throughout the menopause stage. Only after menopause is over will you lose again. But the foods you ate before to lose weight will probably change
Intermittent fasting works well.
I was in menopause for almost about 8 years. This was my experience
@@phoenixgirl11Make sure you are on estradiol!!! If you still have your uterus you need to take progesterone to protect your uterus. I suffered for 5 years until I did my research and got on the patch and oral progesterone. I lost 27 pounds over 1 year without hardly exercising or dieting!!!
Great information, thank you for sharing 🙏🏻
Absolutely love this!!!
Great interview! Great questions throughout. Appreciate time stamps/subjects. Loved the ending topic on aging.
I guess people who eat carbs are not the diabetic ones. I can’t eat carbs and I’ve tried but my sugar just goes sky high! That’s why I follow Dr Ken Berry because he gets it. ♥️😊
I use to follow dr berry, whe I began keto. I find him to be too extreme and don find him credible. He gives keto a bad name. Left a bad taste in my mouth...
It’s all about money.
When I eat fast, processed, unnatural carbs my bloodsugar spikes, but when I eat slow, unprocessed, natural carbs like fresh fruit my bloodsugar stays low, but I do not have diabetes.
I have been having trouble with my sugar too. Couldn’t get it to lower. Even on metformin. Was doing some reading and can across a study about eat to much fat blocking insulin function. Cut way down on my fat consumption. And my sugar dropped. It’s antidotal but I have been eating lower fat and even adding in carbs with very little spikes
@@cress1974You are doing well, watch Dr. Ted Naiman hosted by Gabrielle Lyon and you have your answer,
Good job, you are getting there.
Great interview. Thanks Dr. Lyon
Thank you for tuning in!
What most people don't understand about carbs is that they are not the same. Fructose and glucose are different, taste different and have different metabolic effects on the body. It's amazing how few so called "scientists" and experts don't understand this reality. Glucose is not bad for healthy people, but fructose is nature's way of changing our metabolism and helping us gain body fat to survive a famine, true fact.
Loved the interview. Awesome!! Where can I find the free calculator that Alan was taking about? Thank you 🙏
Alan's comments is pinned :)
Dr. Lyon Can you please post the link for Body Composition that your guest wrote, please. Thank you! PS. Silly question, but do ever recommend organic white popcorn in coconut oil? Just curious. Blessings!
Waiting for a scientist who has done both- been carb dependent AND been zero carb. If they haven’t experienced being zero carb with no cravings (ie weaned themselves away from any food addictions), then often their “science” and opinions are very skewed towards carbs because that’s all they’ve known.
Lots of people thrive on zero carbs now. Especially those who have been unwell because of metabolic or autoimmune issues.
I mean he basically said that if you aren't doing endurance sports or are aiming for hypertrophy you can go keto if that makes you feel better. Doesn't seem that skewed towards carbs tbh.
Love this conversation. however, i do need help LOL (don't we all!) I've had success with various methods of eating but I can't seem to make any changes to my body composition lately... very frustrating. What should I do Dr. G?
Great podcast 🔥
Thank you much! I'm glad it was useful for you!
Love this content! ❤ My understanding of seed oils is that the processing procedure adulterates it so dramatically that the end product is toxic. I research nutrition relentlessly, and have benefitted over the last 45 years by wise choices. Thank you!!😊
Was never human nutrition at any point
@@johnnyg2501Olive oil, cold pressed extra virgin!!! It’s in the Bible as a highly valued commodity!!! Man has bastardized foods but they can still be consumed when properly made. God has given us wonderful foods to enjoy. We were expected to be good stewards over the earth and how we grow and consume our foods and use what we need to live and thrive.
I remember an article you wrote for Muscle and Fitness if I remember correctly. You suggested eating the majority of the carbohydrates at dinner and lunch. In other words, I find that works since I train early in the morning. Focusing on protein in the morning satiates and doesn't give you that sugar high.
Gym requires carbs. If u dont have it the body will catabolise muscles and u dont want that.
Do you have the hyperlink to the calculator you refer to in the video?
I like to enjoy a meal with carbs when the kids have gone to bed. It’s usually late. I’ve continued to lose weight. Workout. And enjoy the process. I love these videos. So informative. Just what I need.
Alan is such a smart guy!
Where I can find the calculator?
time stamps would take this channel to the next level!
Thank you for the feedback! We are working on getting this up and running for you!
Super awesome collab ! Love his nonbs ,simple digested approach on the fundamentals.
Anyone know the url to that calculator with Aragon's formulas mentioned in the podcast?
Hey Dr Lyon I love your videos and am realizing that you live in my native San Diego. I moved to Pennsylvania 20 years ago and I do love it here but you're really making me home sick!
The binder of notes just reveals things about you to me (all along all of what you say and ask).
Rather exciting... rather just awesome. Thank you young lady :)
Thank God for this video
I love carbs
But because of keto n low carb trend was depriving myself
But now heck it 😆
Oats fruits ❤️🙏
You gave the amount of carbs for hypertrophy and performance (3 to 6 grams) per kilogram of weight… but didn’t expand on the gram amount for fat loss.
What is the Web address to the calculator mentioned?
Have you experimented with carbohydrate timing? What has worked for your body?
Carbs do not work for me. They cause me to overeat - make me hungry. The closer I go to zero carb the better I do. I do eat some fruit and veggies a couple times a week just to feed the gut flora. Almost always when I eat out at a restaurant. I also suspect Alan Argon is wrong about a minimum number of carbs to compete in athletics. Are there really that many adapted Zero carb competitors to make a valid comparison?
@@rickguymon7702 i love carbs. Am daily on 400 to 500gr and am fit as fit can be and 42yrs old almost. Gym without carbs is a disaster. Gym is anaerobic and this purely requires carbs
@@DarkoFitCoach Great it works for you. I am 68 I would gain 100 lbs if I ate that many carbs. Been there done that while running 3 or 4 miles a day. Now I do yoga and some resistance training. We are not all the same.
@@rickguymon7702 carbs are not the issue. Calories are what its all about.
I train a lot and i expend a lot. If i was to be sedentary i would have to eat less. Simple logic. There is nothing special or magical about low carbs. You can eat twinkies and same amount of calories as you do know and guess what? You would lose same amount of weight with twinkies as you do now
I find it easy to over eat carbs in the form of rice and bread. And past some point carbs seem to increase my immediate appetite and I'll feel hungry sooner than if I hadn't had them. It also makes me feel sluggish, which is why I reduce my intake throughout the day.
That said, because carbs make me sluggish, I have a double dose for my last meal, which makes me sleepy and helps keep consistent sleep hygiene, without which I may feel lit to 2 am or so.
And yes, I used to have a scoop of whey with a small bottle of apple or orange juice before boxing, sometimes with a banana or an apple and I was ripped lean. Of course, I ran a lot and did various sports, non stop.
I'm still confused on losing fat while gaining muscle. I've lost 37 pounds so far and I'm working towards the last 10 pounds. I've been working out and working with a doctor who does an In Body test once a month. I'm gaining muscle and losing fat but the fat loss is minimal compared to muscle gain. So I'm seeing a weight gain. My other numbers are amazing and my body composition is definitely changing but how long will take me to lose this last 10? I'm tracking calories and marcos and I'm in a deficit.
Just started watching and after the intro im perplexed, is this only for those who are metabolically healthy? bc the aggregate of people, in the US at least, are not that. Plus those same people hear the word "carbs" and they think bread.
Absolutely, not for the majority that are metabolically disfunctional. But even for athletes, hasn't carbs load been proven to be such a bad idea, by professor Tim Noak ?
Love the podcast. This is extremely helpful. Would be great to have the reference do David Galvin's online calculator and It wasn't clear to me if when in fat loss mode, do you keep your dailly protein requirements and reduce the calories of Carbs and Fats to hit your target caloric expenditure daily or weekly ? In my case My daily requirements are in the 2100calories but my target weight is 200lbs which means 200g of protein per day which is a lot. That represents 800 calories. To loose a pound a week my weekly expenditure has to be reduced by 3500 calories so out of a total of 14, 280cals per week that takes me to 10,780 divide that by 7 days and we are at 1540Calories per day. But with 800 calories of protein that leaves 740calories of Carbs and Fats which is very difficult to meet without going full keto...what am I not understanding or is this right ?
U understand everything right. If ur allotment is 1500 and protein is 200gr so 800 cals then you have 700 cals left. Thats all there is to it. How you spend those 700 cals is up to you and ur preference.
You can increase activity to increase expenditure to give you more room to eat and still be in 500cals deficit
So what the problem with going keto?
Or most days keto, some with carbs.
30 g of carbs per day that's 120 kcal
The rest 580 kcal - fat, around 60 g.
Crazy question…… what kind of notebook are you using? I like it
It looks like a high quality planner
Wow, this interview just blew me away. I just want my family and friends to do something different. Another great episode. Thank you
I’m 57 and 5’1” and 127 pounds.. I’m already eating below what it says my bmr is and can’t lose anything… I’m trying to increase my protein intake to see if that helps but it’s really frustrating
I'm trying to make sure I'm eating enough protein, but my resting heart rate increases to 65. When I lower my protein it goes down to as low as 54. Can you please let me know if this is normal.
Protein is harder for the body to digest, especially red meat so your HR will increase.
@@richardmiddleton7770 thanks
As long as adequate protein (2gr per kg) is there and overal calories are in deficit this is key. Then carbs or fats dont matter its pure personal preference.
I eat carbs in all my meals. Protein and overal calories dictate success. Rest is details
And your apparently one of those details you left out is that you use TRT drugs, don't you? The human body still doesn't have calorie receptors, it has hormones. Being on steroids or TRT apparently lets young bodybuilders eat more carbs and not get as fat. Just look at all the retired bodybuilders that retired and got fat after they came off of TRT or steroids. Arnold eats a lot of carbs, and now he is off of steroids, apparently he got fat.
Vince Gironda never took steroids and lived in very good shape apparently well past his 60's and beyond. And Vince Gironda apparently ate a lot less carbs, and came up with the steak and eggs diet to get rid of body fat while keeping the muscle mass. Plus, he trained movie stars at his gym to lose body fat to get ready for a part.
@@glennbishopbishthemagish ur still arguing that calories in and calories out isnt the core and u said before you agree its fundamental rule. noody gets fat off carbs if they are in iso or hypocaloric diet, nobody on this planet!
@@DarkoFitCoach It is not an argument, science doesn't care if anyone agrees with it or not. Good luck with your TRT and your calories in calories out bull spit when you get past 60 and you hit the wall of older age.
@@DarkoFitCoach I also never agreed with the calories in calories out "fundamental rule". I agree it is a con job.
@@glennbishopbishthemagish sorry buddy but CICO is fundamental. to gain weight without increasing calories is physically impossible. to lose weight without being in deficit is physically impossible. educate yourself
Great chat and I love that carbs are celebrated and not demonized. Seriously no one ever got fat eating too much fruit and I lost 80 pounds by eating fruit and oatmeal every day and have kept it off for 7 years. I did it on low fat. Now I'm an endurance athlete and my body requires those carbs too feel good and run optimally.
Your content is so amazing and I appreciate the service and knowledge you give us so much. Thank you!
#eatrealfood
People can get fat or lean on any macro. Its caloric surplus that makes us fat and deficit what makes us lose weight
Maybe you can't eat this way and you're not diabetic or pre-diabetic or have raising blood sugar. What works for you doesn't mean it works for everyone. To each his own.
@@hbrown3953 ofcourse. But never demonise 1 macro
What is your protein intake, and sources? THAT is the long-term indicator.
@@terraflow__bryanburdo4547 I keep my protein high with lean meat and yogurt. I prioritize protein and let carbs and fat fall where they are but those are mostly fruits veg and my beloved peanut butter for fat
Is lowering cholesterol interconnected to body fat loss?
I eat a fruit based raw pescatrian diet. I am 67yrs old. I fast for 18 plus hours daily. I do 1 hour on zone 2 cardio and lift weights for about 45 minutes. I am extremely lean and toned. My goal is body composition and healthy aging. I have been trying to eat more protein. But I love fruit
Greetings from cartagena Colombia
Gabrielle
Is it better to lost fat to trim fat stores (stomach) prior to gaining mass, or better to gain mass then attempt to lose fat?
Depends on how fat u are now. If not that bad then bulk first. If fat now as man over 20% bodyfat then cut first
what were they drinking in the green bottles
Looks like Perrier water.
Would be great to interview Georgi Dinkov and Kyle Mamounis 2 nerdy former zero carbers.
Thanks for todays laughs...
As long as I keep my carbs below 100g a day and protein high with calories below 2k, fat loss occurs. Lifting would amplify the fat loss.
Does anyone know of any rice brands that don't have microplastics in them?
I used to love rice before I found that out.
For Alan Arogon - antioxidants are the key for slowing age... Checkout Anthony Willians work.
Dr Lyon please interview Anthony Chaffee MD.
Hi Dr Gabrielle I see you're very open minded and willing to reach out to people holding views that somewhat conflict with yours. Maybe you could set up a podcast with Georgi Dinkov, Tim Berzins or Kyle Mamounis, former zero carbers close to Ray Peat's school of thought.
Dr. Lyon is reading all the wrong books. Brings back Good Will Hunting memories.
When do they start talking about the subject matter?
20 minutes in.
People have different reasons for different types of diets all diets micronutrients, maybe detrimental in one form to someone with a health condition. Everyone does not have to eat loads of carbs. If your body responds well then eat them. One size does not fit all.
What’s the link to the magical calculator?
Hi! I pinned Alan's comment who posted the link :)
@@DrGabrielleLyon it's not there, at least not for me. Did Alan have his account deleted?
I eat about 500 grams of carbs a day from homemade bread, Basmati rice and pressed maple syrup. I'm abt 9-10 percent body fat good muscle mass and 45. And I used to be overweight. I'm a High level athlete , multiple sports. But the more carbs I eat the leaner I get. I also eat organ Meats and tons of Sat fat
What is the calculator?
Hi! I pinned the comment where Alan provides the link
we do not have calorie receptors..we have insulin.when you eat you store fat, mostly, when you fast you burn fat
Dr. Peter Ateia..... Eyes mind heart and SOUL wide open.. ! NO FEAR !!!
what if your type 2 diabetic and catgbs amkes your blood sugar spike way above 200
Then you need to get the book, “Diabetes Solution” by Dr. Richard K. Bernstein and follow it to the letter. It will save your life whether you are Type 1, type 2, LADA or MODY. It’s all in there.
His protein recommendations are criminal.
Are the carb requirements based on actual bodyweight or ideal bodyweight?
ideal
@@terraflow__bryanburdo4547 why?
I came to the opposite conclusion, that it was present bodyweight, since carb intake is limited by present storage capacity and ability to burn off.
@@boxerfencer Sorry I thought it was a question about protein. You would have to check his calculator for carb.
BTW, there is no carb requirements for humans, true fact.
@@ClassicJukeboxBand there may no be an absolute carb requirement but there is a relative carb requirement based on activity level. This is easy to highlight in long distance racing cyclists who eat an inordiment amount of carbs, without which they wouldn't be able to maintain their bodyweight, let alone perform.
And that there is another requirement for carbs, performance based sports that depend on reaction time.
Hard to believe a DR. Ads for saling crap... amazing
mike mentzer was talking about this in the 80s
Too many sponsor ads ...coffee , pre workout, blood panels ....what next Gabrielle ? And too much interrupting the guest ...but inspite of all these, a great chat 👍
This talk is for the 12 percent of the population that is metabolically healthy.
Fat cannot be utilized for energy unless insulin is low enough for glucagon to do it's Job
Glucose which comes from carbohydrates and sugars must be in the mid to low 80s
For fat utilization( burning: ketones) to occur.
@11:00 he mentions Layne Norton, hasnt he been proven wrong several times for misinterpreting data?
Everyone has at some point
No one is always 100% right.
Layne Norton has a PhD...in stupidity.
Everyone has a different rate of burning calories so how does a calculator figure out anything.
I agree with the overall message but timing of certain macros do matter. If you do fasted workouts with zero glycogen and jack up your cortisol and don't eat for extended periods after a workout your body will suffer. But if you are smart and drink carbs during/after workouts as well as eat protein soon after, you will develop anabolic hormones for better metabolism and muscle building
“Yeah” “Yeah” “Yeah” “mmmm mmmm” ..lol
Got my certification from N.A.S.M way back in 1992.
carb loading all day any time is a very wrong idea. Early morning and late evening made me 60 pounds heavier then my current weight. nothing before noon and nothing after 6 pm.
Yes, everyone is different! Thank you for tuning in :)
I’m a bodybuilder, I heard about Phil Heath, I like as fast
All bodybuilders cut carbs and go full keto to lose weight before competition. If you are not a bodybuilder and want to look amazing 100% of the time just follow keto 100% of the time.
The inference about peri menopausal women is way off. I volunteer in a developing nation. The women there have no access to wine o'clock, their kids at menopause are older and they are doing the same level of activity. Not gym but living in no electricity environment and they still put on weight at menopause. If there was this huge increase in "stress" in middle age would that not be seen in statistics? A peak in suicides mental health indicators? Why are the metabolic researchers saying this alone?
I read a study that blocked male gonadal function and then gave a lower dose of testosterone. They had metabolic changes and put on weight. Was that stress???? Or hypogonadism??
As a peri menopausal woman I think I miss my testosterone the most. I can still drop and do 50 push ups. But it's NOT the SAME. My arms used to feel like baguettes now they feel like uncooked baguettes, and the fatigue is real people!
I want my testosterone back really badly.
It might be less than a man's but it still makes a massive difference when it bottoms out.
I love a little sesame oil on my veggie dumpling
Time stamps please, so I can skip veeery long intro.
A year later ,i have to say, I completely disagree with his take on menopause.
I was athletic my whole life then menopause happened. It's a natural hormonal change, not environmental.
No matter how much I exercised and ate right (meat and vegetables) ,I could NOT lose weight. Instead, gained weight.
It was only when menopause finished that I lost the weight and even then metabolism slowed.
Some women don't have this issue during menopause but most do.
He's an "expert", but he's male and I actually went through it. He never will.
Until it happens to you, you don't know.
For people bad in math percents grams decimals just keeps us confused
This is a L O N G video. I had zero control over ice cream and I found how to stop eating it . I'm loosing weight now and just realized another important element- - - eat less.
I eat OMAD and just realized I was eating too much ground meat and boiled eggs so I cut it down and continue to loose weight.
I train MOST days resistance and cardio with zero carbs.
If this Dr. wants to convey good information I wish she would make a 5 minute video summarizing her ideas because I have no interest in listening to this for over an hour.
You are totally right to much conversation 😂.
Speed it up
:58 what matters for fat loss..
Can someone help me lose my belly? I don’t know what I’m doing wrong
Zerocarb to kill off bad gut bacteria, then gradually add in whole carbs, mostly fruit, no veggies.
Hi Valerie, I can't give specific advise because I don't know what you're currently doing but you can download my free food guide here drgabriellelyon.com/
It isn't possible to target fat loss but this guide should help you get started!
You don't know what YOLO means, lol. I feel so much better.
CARNIVORE RULES!🥩💪👍
"It's a matter of incurring a caloric deficit by the end of the week".
Funny how I lost 30 lbs by increasing my caloric intake by ~700 kcal per day (and I also moved way less). The amount of eat only has limited impact and only when certain factors are met.
I'm sorry, but I can't believe CICO is still taken seriously.
Agreed. I m supprised it s all about calories, not mentioning any effects of hormones on how metabolism is regulated. I am disappointed that this talk seems backward.
20:0 Fat Loss
Please consistently convert kilograms to pounds in your interviews
Ya, it matters if your insulin resistant, can't get into ketosis to burn your fat. Mitochondria rule
1st phorm shows no ingredients or nutritional facts on the products. Just because it's expensive doesn't make the ingredients good.
A caloric deficit due to reducing caloric intake or demanding more calorics for energy from a given level of calories will decrease body fat. His does discuss body type as a factor in how it may affect the rate of body fat change.
Dr. Gabrielle Lyon, thank you for looking your more natural beautiful in contrast to you your supplementation. Yes, my qualifier is that I am here for the nutritional information, but I do not discount that of which I see of you. Those Botox lips were totally unbeautiful for you.
good to see someone talk sense ..carbs is life ...all this rubbish about keto n lchf n carnivore et al ....good one Gabrielle n Alan !!!
What to understand anymore? Its too much confusion! For example Dr Satchin Panda say that its very Important when you eat your carbs, because melatonin inhibits pancreas secretion of insuline, soooo, you need to eat carbs during day time, not at night or whatever you want as Alan Aragon say! Satchidananda Panda, PhD Professor, Regulatory Biology Laboratory, Rita and Richard Atkinson Chair. So he is as well top notch in terms of biology...I dont know whom to believe anymore...
It’s true that even the experts don’t agree. My advice? Pick one of them and follow only their advice.
It it doesn’t work for you, move to your second choice and try their ideas. It’s frustrating, I know.
Listen to your body.
Certainly don't believe experts...before we had experts, we had no heart disease for the most part...
There is no way I would use carbs to lose body fat. Carbs are absorbed by the human body as glucose/sugar, and all carbs will raise blood sugar. 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 the food eaten as fat, (depending on what the person eats) 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!
According to Dr. Eric Westman, a person doesn't have to work out to lose body fat. He said to to lose body fat, just cut your carbs to 20% of your diet every day. He said, you can work out, but it is not needed to lose body fat, fat loss apparently is "all" about the carbs.
Pretty insulting comments given the clear expertise of both GL and her guest AA. Data driven trumps dogma driven. Period.
@@SandyBatten1962 Apparently, you don't understand the science of low blood sugar as a fat loss method? Carbs/sugar and glucose raise blood sugar, I guess you have never heard of the Randle Cycle have you? And if I may add, a calorie is a measurement of heat that is used in the science of physics. It has nothing to do with nutrition. The human body has hormones and not calorie receptors. And one of the biggest drivers of "fat storage" is the hormone called insulin. Insulin becomes active when the blood sugar is high.
And speaking as a type 2 diabetic, the science of low blood sugar is "NOT DOGMA".
Science trumps the "expertise" no matter what title or data they have PERIOD!
Nailed it... ruclips.net/video/BS8WnM3qODE/видео.html
Wrong again. Going zero plants was "easy" after I went through "carb (sugar) withdraw" and my carb cravings stopped. I have been strict zero plants, no fruit, no greens, and no milk products. And eat meat, and eggs, and I do not miss carbs at all. So, it may be hard for you to maintain a diet of zero plants but I am not addicted to plants or sugar, it has become easy for me.
Nailed it... ruclips.net/video/BS8WnM3qODE/видео.html
Me too! Can’t believe CICO is being discussed!
Can you update us on your progress?
This interview was so hard to follow, jumping all over the place with too many interjections, topics, fitness levels. I was interested in what he had to say but he didn’t get to give a comprehensive answer because she kept interjecting with questions that distracted with what he was answering.
@42:00 made me laugh. As you are telling people to eat carbs (while not specifying which carbs). Then to say Zero carb isnt sustainable, well neither is a caloric deficit, Sooo, people will just get fat again. Shocker.
Hey, there we go 48 mins in, a mention of the specific carbs being fruits and veg. Remember people think carbs = bread
@@ImaClownman so it could have been a much shorter video simply saying keep calories in check and don't eat bread! Actually if people did simply cut out processed bread and cereals they would do much better even keeping calories the same. It's not just how high glycemic bread is or how easy and convenient it is to eat and overeat but it's also the emulsifiers and seed oils that are in it! It's just the unhealthiest thing you could eat while also being cheap, readily available, easy to eat (it's even sliced for you!) and touted as being healthy! Think of how busy everyone is these days, it's just the goto carb for busy people! Sandwiches, beans on toast, eggs on toast, toast, bread to dip in soup, bagels, burgers, hotdogs etc. etc.! It's just a disaster!