@@BUFFALO_cougar_slayer Star Wars is considered part of the "space opera" subgenre within science fiction. Some folks refer to it as space fantasy. No matter what, the setting is science fiction. Remember that the force is not described as mere magic, but as a product of midichlorians.
21:00 I'm glad I watched this. When i was in my 30s, I tried a seriously strict keto diet whilst also training to run a half-marathon. This produced the craziest craving I've ever experienced. After 2 weeks of nearly no sugar and 20km runs, twice a week: I thought to myself "I feel weird. I'll eat one jelly baby." This turned into an unconscious demolition of an entrie tin of jelly babies, in one sitting. The quantity isn't what shocked me. it was the unconscious decision to eat the whole tin when I consciously wanted to just eat one. Literally don't even remember eating them all. The tin was full, then mysteriously empty.
If you are running that much, protein is absolutely not the #1 thing you should be eating. You were missing carbs BAAAD. That is why the sugar hit so hard. You were desperately short on carbs. Keto is terrible for runners due to the low carb nature of it. You need a balance between protein for recovery and carbs for energy. Otherwise your body is just going to eat your muscle mass.
My problem with hunger is that the symptoms of hunger are often separated from the impulse to eat. For example, feeling light-headed and stomach rumbles doesn't bother me, but there'll be times when my stomach feels full, but I still have the urge to eat. My shit is broken. I guess it makes sense now though. Eat as much as you can when you can instinct.
I get this too. Dieting long term for me is learning to dissociate my eating from my hunger. If I tell myself "Yeah I'm hungry but I'm scheduled to eat XYZ filling meal in 1.5 hours" then it gets a lot easier to bare, chug a big glass of water and make myself busy and the hunger generally goes away for an hour or so. All my meals are at scheduled times and roughly scheduled macros/calories so I never listen to my hunger and just eat when planned, and doing that for a few weeks tends to reduce my feeling of hunger because I never listen to it.
For me it’s in the evening, bc that’s when executive function goes down. I will be bored after work & eat. So yeah, just try to have healthy stuff around to combat that
I get this too, have all my life. I have ADHD and the dopamine hit I get from food is a much more powerful drive for me to eat than hunger every could be. People with ADHD are more likely to struggle with addictive behaviour, risk-taking, impulsivity etc for the same reason - if your brain is chronically starved of dopamine like in ADHD, you are more prone to seek it out via external sources. Medication helped me a lot, but learning to recognise dopamine-related cravings as different to being hungry, and teaching myself how to distract myself or boost my dopamine through other means (listening to my favourite song, doing 30 seconds of intense cardio, caffeine if I've not had any yet, or even watching a few RUclips videos all help!) I don't know if this would help you even if you don't have ADHD, but it really helped me a lot! My only bad time now is in the evening when my meds wear off and my ability to keep myself distracted or raise my dopamine is less than during the day.
The girl I stared at in freshmen bio ended up teaching me everything I needed to know about Biology. I must've been a good student, we're still married.
For the first time in my life, at the age of 27, I feel like I'm going to do it, because all those confusion knots around training and diet are resolved so effortlessly by you Dr. Mike. Thanks a lot!
Wrapping up week 7 of a 12 week cut and this video could not have come at a more relevant time for me. Down 15lbs, the cravings have gotten rough. Thanks for everything RP team (especially Scott the video guy)
@maltheri9833 I'm 5'10" and I weighed in at 206 this morning. I started at 214 at the end of August and am hoping to get to... I don't even know. Somewhere 180-190 would be ideal for me, I think.
@maltheri9833 Dude, it is physically impossible for you to loose 12 lbs of tissue in a wk. 500 calorie a day deficit for a wk is 1 lb. You are claiming you are at a 6000 calorie a day deficit. That weight loss is mostly water.
Dr. Mike, you changed my life. Your videos call out all the BS I've heard or seen in other YT videos that made it seem so complicated to get fit. You're absolutely awesome!
Honestly, the maintenance phase is harder for me to maintain than the loss phase. I'm into week 3 right now of fat loss, and feel pretty okay. But by week 12 I am going to want to burn the world to the ground.
It takes several months for that to subside. Try to lower the carbs & slightly raise the fats & proteins. Try to increase your volume of food through fiber, eg, lots of veg & some fruits, use soups instead of main courses
I'm unsure about all the fat promotes more satiation comments. Examine recently released a satiety article and the conclusion was low fat high carb diet promoted higher satiety response.
@@reeves1881 I can only speak from my own anecdotal experience, but I can generally eat WAAAY more calories in pure carbohydrates versus pure saturated fats.
I’m at week 15 down from 270 to 220 and these videos are carrying me. It’s funny how little I actually knew about dieting before tuning in. My goals for now are in sight and I won’t be caught out. Thank you team RP
Congrats. I started at 258, but not losing as fast as you. But I am down to 226. For me, I am not focusing on going super fast, just as long as I keep going in the right direction that is what matters. What is your goal? Mine is 140 😊
Good on you. I’m doing the same. Started at 270lbs and am now down to 235lbs. Working my way to 210lbs as my goal weight. Keep it up! Hopefully by now you’re even closer to hitting your goal/have hit it!
Thanks to inspiration from the likes of yourselves and many others started my own journey to attain the health i deserve. I'm 24 and I've been obese my entire life and i ended up touching 200kg earlier this year. I've been doing cardio, lifting weights and sitting in a nice deficit for the better part of a month and i'm down to about 185kg ad i'm not stopping anytime soon! If you're in a similar situation to me do NOT be too hard on yourself, you're taking the first and hardest step.
Im down from 365 to 248, 6’3 tall this morning after a year and a half of dietting, but these last lbs have proven the absolute toughest. It often feels easier to just not eat as as soon as i eat, the hunger kicks in full gear and it takes every ounce of will not to eat all my roommates snacks.
My diet hacks which helped me a lot are: Drink 1 cup of water before and after eating Chew slowly and eat with small spoon Keep yourself busy all day long. Do mostly steady state cardio (eccentric only if possible like biking,elliptical rowing) High volume foods (cabbage,potatoes,broccoli ,berries) hope that helps someone 😊🤙🏻
Also, something I do- keep some plain Cheerios on hand for when you get the unquenchable munchies. They're low calorie. Instead of milk (or with milk), use some flavored protein powder. Boom, flavored Cheerios with some protein.
It's not actually a good idea to drink lots of water around the time you eat because you will dilute your stomach juices and it will stop you from absorbing nutrients from your food!!
16:01 This content is what's best on the internet. For everything in life, you should be prepared so you can understand, accept, and expect. Using his hunger example, imagine you're procrastinating. You don't have to, but right now you are. If you expect it to happen, you can laugh at it and then go do whatever you should be doing.
Mine suck because I'm currently on antipsychotics (30 day injection) and they make me want to eat, a lot, whenever I'm bored. My method to combat this is surround myself with fruits, veggies, and lean meats.
Fruits are soooo good. The volume to flavor ratio is completely unmatched. Now I imagine them lurking over my shoulder ominously. But in a friendly way. Like that awkward friend who's really a good guy but doesn't get how close to stand to people. (I'm that friend)
This is where peanut butter powder / sugar free chocolate chips / flavored rice cakes / baked versions of chips have helped me a lot. The cravings for non meal junk food is my weakness especially with 3 kids 10 and under
@@hannahmitchell87put it in greek yogurt and you're getting 5-8g protein for 50-80 extra calories, and it's maybe 75% as peanut buttery as if you'd added 2tbsp of the real stuff. Whether that's worth it for you is your call!
Great video. I only learned it's ok to be hungry a few weeks ago and embracing the hunger has helped me do much better the last few weeks. Most diets tell you that you're doing something wrong if you ever feel hungry and then you feel ashamed. Especially when the hungriest you ever feel is right after eating a full healthy meal. That really hits by surprise and always used to lead me to binge. Now I'm just ready for it and deal with it most days.
2 yrs ago I was at 6 ft. 230 and even though I work out I was feeling too heavy so from November to march I dropped to 195. I felt weird like I was too light.. So I started adding more food and leveled off at about 210 and have been within a few lbs of that since with out trying. I'm 69 and still 6ft. Thanks for the vid
Thanks doc this is definitely for me because it's exactly what happened I got down to 218 lb I'm 6'2 everything was fine then my mom's cancer came back I was stressing about that I'm originally born and raised in New York I move to Florida but like I said my mom needed me back in New York and while being here cooking and helping her out around the house All I've been doing is taking care of her and eating I got to get back on the ball thank you for this
My current nutrition plan: breakfast: overnight oats & coffee in a 1qt mason jar (protein b/t breakfast and lunch) lunch: 50/50 spinach & lettuce salad with assorted (different color) carrots, strawberries & blueberries in a 1qt mason jar (more protein a couple hours before dinner) dinner: whatever I want, as long as it’s not fried in oil or full of sugar The calorie & portion control between breakfast and lunch makes a huge difference, and when I get home I go to the gym and then walk for a few miles for cardio (try to go daily but sometimes I have a lot of work to do). The cut’s been going pretty well. Thanks for all your advice, Dr. Mike!
I've been cutting for like a year and have no cravings. It's because I cut like 200 calories a day and eat more sometimes too. I'm in no rush. I'm going to eat health for the rest of my life. The only reason to cut more than the bare minimum is if 1. you are a professional athlete and have a time constraint 2. The doctor told you that you are dying due to obesity. Crash diets are unsustainable. You need to eat healthy for the rest of your life. You need a schedule. Healthy eating is clustered with good exercises and sleep. Discipline is contagious. I have no cravings. There are 4 principle's I've distilled to build a schedule. I truly believe anyone can change their life for good.
One of the most effective strategies post-diet is to continue weightlifting while listening to your cravings. It's much more forgiving that stopping cold turkey and trying to ignore your instinct to eat.
Three years into a mild TBI, my weight shot up and has stayed up. I have lost a lot of control over my eating, this has really helped me understand what is going on.
As someone who suffered from 2 TBIs in short time myself, I gained weight as well. When your body and brain perceive stress, they're gonna make damn sure you're eating enough and holding onto some weight.
I have implemented your training methodology for hypertrophy focused workouts the last 3 weeks and I am now in the 30 days grace period of using the RP app. Just want to say, I can't speak for the gains yet, but holy fuck the pumps man, I haven't had as good a mind muscle connection with my compounds EVER which feels awesome, and every session I'm juuuuuuust perfectly recovered (so far) It's early days but I am 99% sure you're getting the $250 for a year out of me. Thanks for everything you put out - Brandon
Weight maintenance became easy since I switched to a whole food, plant based diet. The key is eating high-fiber food which is very filling. I stuff my face all day long but because it is low in calorie density, I don't get fat and I feel full and satisfied. I cook and make tasty dishes and that's the way for me! I lost my excess weight over 20 years ago but only on WFPB did it become easy to maintain.
I feel like a good follow up video could be “designing a FIRST fat loss program.” I notice you mentioned in other videos that it’s easier to get lean once you’ve already successfully gotten significantly leaner in the past. Seems like that means the first fat loss phase is the most difficult to adhere to then.
Completely anecdotal but my experience has been the exact opposite, I find fat loss phases now much harder now than when I did it for the first time because I was very overfat
@@Requilith good point, it makes intuitive sense that after a certain level of leanness fat loss becomes much more difficult. I guess to clarify I’m more referring to the fact that many people’s first attempts at fat loss are likely to fail, and that I was curious of a program design details that would help results become more significant
Also he is speaking as someone who does run gear. That also makes a difference I've done it both ways and natural is never easy no matter how many times you've done it.
Can confirm that body tries to bring you back up. After reaching my goal weight after a LONG and SLOW megacut (averaging 200kcal daily deficit), i slipped into gaining 1kg/week. I didn't even change what i ate, just how much of it. Back to work it is.
@@ElizabethUkeh I can't compare with how it would have been for me if i lost the weight quickly. I've always been a hungryboi, even from infancy, and very fat as a result. If i'm actually more prone to hunger than average, things could be different for you. I'm once again closing in on my goal weight, and i'm gonna treat the maintenance phase more seriously this time.
Man the part about cravings becoming worse the longer you diet is something people don't really talk about enough. Fist time I started dieting seriously as a fat 28 yo (in a really psycho way without basically any knowledge of proper nutrition) I went from 100 kg to 74 kg in like three months by eating once or twice a day and walking 10-20km every day. I was losing a lot of muscle but I didn't know it at the time, it wasn't healthy at all. Went for 3 months without ever cheating, never getting cravings. The feeling of hunger made me happy, because I knew it meant I was losing weight, so I could fall asleep like a baby even when hungry. I managed to really rewrite my thought processes and I felt like I uncovered some secret about fat loss. Then all of a sudden I started to get the worst cravings of my life, I couldn't think about anything other than getting fats and sugar inside my stomach by any means. I started eating like entire loaves of bread with butter and honey, then when I ran out of that I started eating candies and shit, until I got to fucking sugar cubes. I was literally losing my mind, felt like a heroin addict on relapse. After three or four days of this I managed to steer myself back to a more balanced diet, but still with a high caloric intake. I just couldn't get the calories down without getting cravings back. In the end I just joined a gym for the fist time in my life and basically spent every morning of the week there, either lifting or just going wild on the stationary bikes and that way I kinda rode the craziness out. Man, there's something dark buried deep in the human psyche that pops out if you try to tell your most primal drives to go fuck themselves. Dieting is some serious stuff and has to be done with a good balance of determination, understanding and realism.
One thing that worked for me before I failed on the maintenance part of things, is to aim for a goal weight range. For example, my current goal is to go from 225-230 and get down to 205-210 before I do a big maintenance phase. Then after that my goals will be 190-195, then 185-190
That's a really smart way of doing it, because I've read that to reset your body's natural "set point" where its homeostasis is trying to keep you takes 6 months to even a year to change. It's a big reason for why studies show that most people never successfully lose more than 10% of their body weight long term, because they break that plateau but can't keep it off for long enough for their body to relearn that it is normal.
We are creatures of habit. And diets are of the most extreme influences. The drive to change any of that is and should be usually a lot deeper than just deciding to add or lose weight
I find my cravings dissipate the further I go into a diet until I get very lean. I suspect my cravings in the off season are driven by “dopamine craving” where I’m consuming highly enjoyable foods to hit my caloric targets. The early stages of a diet, I feel like I’m having a withdrawal where I’ve lost that easy access to pleasure. Much like quitting nicotine, touching my mini leg, video games etc. Deep into a diet or prep, I’m sure the cravings are purely hunger related!
I definitely had the misconception that you could diet "without hunger" because I heard "diets don't work only lifestyle changes" so I thought that meant I should be able to eat at my desired weight's caloric intake without being hungry. It's silly now that I look back on it, but I really did think I was doing something wrong!
There was a wild story of a guy who fasted from like 400lbs or something to normal weight all in one continuous fast. I think it ended up being around a year long. He was working with doctors and stuff though to make sure he was safe and getting vitamins and minerals he still needed. It’s wild, you should look it up if you have a chance.
Dr. Mike is the best. I’m learning so much from every video and I’m having fun while doing it. Inspiring and educational - Dr. Mike cuts right through all the endless BS on the internet and social media. Thanks Dr. Mike and team.
Hey Mike! great video as always! I have an idea for a video or a series (if you wish) that at least I would like to see. Can you go over the most useless exercises and machines for a normal guy who works in an office and doesnt need any specialization? Would be probably funny as well :) Cheers and continue the good work!
Thank you so much for this Dr Mike. This particular lecture helped me let go of some of the guilt for eating an occasional chocolate bar that I ‘shouldn’t have’. Now maybe I will stop being so hard on myself and restricting further as a punishment!
I think something that wasn’t covered in this video but is also a reason why most people including myself fail is the synergistic effect of cravings and social pressures of fitting in. No one wants to be the guy or girl at a party or restaurant who isn’t eating or drinking with friends because of the diet you’re on. No one wants to be the one making on the go macro calculations in MyFitnessPal around everyone. It makes you seem weird. Also, food is so engraved in our culture that it presents itself in almost every aspect of our waking lives. On a spectrum from the donuts in the break room the boss bought everyone to every celebration known to man including birthdays, holidays, weddings, and even celebrations of life (funerals). You pair this with hunger cravings and you are almost bound to fail unless you have great will power. Then, as Dr. Mike said, maintaining is sometimes the hardest part. When the weight loss motivation leaves, you are almost certain to regain the weight because you go back to living your normal life.
I work at a bakery, and people constantly are like, "I don't know how you can stand it", "How do you not eat everything in here", "how are you so small". Truth is, sometimes I do give in a little. I do sample stuff. But I am also aware of what it is made out of and can estimate about how many calories/fat of my diet I will be consuming. I eat before I go to work, I exercise, I usually bring something healthier and lower in calories, but sweet. I try to be aware of what kinds of things I usually start craving. Usually, if I give in a little, I WILL just eat the whole thing. So, I also have to be careful. It isn't always easy for me either, but I prepare for cravings and hunger cues.
Love your approach to this Mike, it is both funny and informative. I am on week 11 on my 6 weight loosing phase in 2 years and 8 months since i got on TRT and changed my life back to bodybuilding mode again. Gone from a megafat sack of shit at 423 pounds to 282 at 17% BF and at the same time gained back a lot of my mass from yesteryears. So in 3 weeks it is back to maintnance for 4 months and then it is the last push to 12%.🥩🦍💪 Thank you for all your tips over this period man, been worth a lot✊
This video was immensely helpful during my mini cut. Your content has completely changed my mindset towards nutrition and training. I finally feel like I am enjoying balance! Diet phases are essential. You rock Dr. Mike!
one thing that I have noticed is that the "must eat" feeling is so strong not just because it's a feeling of wanting to eat, but it's more like it's a feeling of "I must eat or else I will die". there is a strong "I will die if I don't eat" feeling which is what makes it so hard to resist. I think this feeling is now incompatible with modern society where our actual danger of dying from starvation is miniscule.
This is the kind of video you need to show someone when you tell them about Dr. Mike. It has it all! Brilliantly informative, funny af and entertaining.
I been cutting for 6 months, lost 23kg but I did give in to a craving here and there....and now I cant sleep, always tired and hungry. Think its time to call it, maintenance here i come. Also Dr Mike with pigtails, onlyfans is calling your name.
6 months is waaaay long. You're super diet fatigued. Max time you can cut without causing your body to freak out is 10-12 weeks. I would come back up to maintenance for a couple weeks, and then go into a mild 10% surplus for a month or two. Your body has a lot of metabolic damage that it needs to undo. I would do not go below maintenance for at least 6-8 months. Dr Mike has answered a few Q&As about people who dieted too long and that was his advice. Also, when you do come back up to maintenance, you're probably going to jump at least 5 lb in just water weight so don't worry about the waeight you gain in the first two weeks of maintenance, you haven't gained any tissue.
When Dr. Mike talks to people who are over dieted. He recommends coming straight back up to maintenance without slowing scaling up to minimize the damage that's being done. What percentage of body weight is 46 lb? Anything more than 10% lost in a single cut can cause a bunch of negative downstream effects.
After 20 years of programing from the internet about dieting and fitness.. if you where to coralate all that information and put it in a journal.. and have it aceessd by "learn'id" scholars.. its would all just add up to lunacy. This channel is a breath of fresh air. Thank you mike for the passion in what your doing.. its making a difference.
I am not a bodybuilder in any sense, but I'm in a calorie deficit, eating protein, and doing strength training for my health, and I love your content. It's clear, focused, and useful. I will never get into periodization (I had to look that up when I started watching your videos) or hypertrophy. But this information is extremely helpful for me nonetheless. Thank you for what you do.
Thanks, I really needed this video. Have been trying to lose fat for the last year, I always make significant progress and end up regaining weight after a couple of months.
Wonderful, super informative video as always, Dr. Mike! One small point: there's growing research that more and more species are capable of delayed gratification and forward planning with regard to food storage and future scarcity, so we may come to find that we're not ALL that different from some other species as we once thought.
Shows how much you know Dr. Mike I can confidently say as a recent pre-vet grad that my dog performs I-F as a means of increasing autophagy and decreasing the results of aging over time lol
love the combination of intellectualism fitness lifestyle and lifting advice in these videos. And the sarcastic humor is just icing on the cake. Great job with these videos!
😂 I’ve done this my whole life. Me, my dad & grandpa are all sleep walkers/ sleep eaters. I literally don’t wake up. In the morning I’ll see I ate something. I recommend don’t leave food on counter, or just have healthy stuff. It’s also a blood sugar thing for me, so I moved my workouts to earlier in the day & I sleep eat less
Cutting Pancakes 70 grams Whey 50 grams Casein 3 Large eggs 1-2c water to thin the batter 650 cals 113g protein 8g cars 21g fat Add PB Fit or Cinnamon to the batter to change flavor or fruits/syrup to add more carbs You get 1-2 small meals or a giant pancake, stays moist even if refrigerated. I'm open to additional suggestions, and of course you can double up the recipe for a cheat day that's not a cheat. Cottage Cheese Cutting Pudding 1 24 oz Fat Free Cottage cheese container 1/4 pack of Sugar Free pudding(Banana Creme or Cheesecake) 500 cals, 40g Carb, 78g Protein, 0 Fat You can either blend it or mix in the container, add water, almond milk, or skim, to get the consistency you prefer. Can sub greek yogurt for cottage cheese in these recipes and get a similar result. But it doubles the price.
Can your body use that much protein in one meal? I was under the impression that anything more than 40-60g in a meal just gets pooped out, and therefore it's more ideal to get your protein spread evenly through the day. But I could be wrong. That said even if you're not using it all I imagine it would be a very satiating meal.
Deficit cravings are one thing. Deficit cravings while PMSing and when taking a progestin based birth control method is a whole other level of hell. Thank jeebus for quest, they've saved my hormonal butt a few times 😂
Technically, our body temp is higher during the luteal phase in the lead up to menstruation, so we burn quite a bit more calories. The best thing to do is eat less calories during the follicular phase & slightly more during luteal.
That's been one of my biggest challenges - fighting cravings the week leading to my period - and motivation also sucks during that time. It's like going through a mini depression every month where i just want to sit on the couch and eat ice cream 🙄
I know bodybuilders would/do struggle to get a better relationship with food since they have to eat so much and so frequently, but from years of intermittent fasting, as well as one day a week of extending that, I built a better relationship with food yet I'm not a bodybuilder and I only care about getting enough protein everyday, the calories the carbs and the fats don't matter to me
I have been dieting for just two months I have already had 3 days where I just snapped and ate everything in site 😅 but I still continued my diet the next day and that’s the most important thing consistency 😊
I know most of this - and I still experienced it over the last 4 weeks- lost 12 pounds in 4 weeks gained 6 pounds in 3. but this video made me reflect on this matter again. And anticipation and preparation will help me for my future goal! Thx
As a 50 year old lil lady, I'm *fairly* sure I'm not your usual demographic, Dr. Mike 😅 but you've made weight loss and getting in shape feel EASY and totally do-able. Thank you ❤
To be honest when I first started listening to hear podcast it was a little bit cringy 😂... Now I'm pretty much obsessed with your videos! I am a female I've lost 75 lb figuring it out on my own. I've gotten many certifications and I'm a nutrition coach and no one has taught me the stuff you have taught me. I appreciate all the hard work you put into making these videos. Thank you!
I find tea is quite good at suppressing cravings/hunger. Being from sunny old England we tend to drink a lot of it and it helps get me through the day when I’m in a calorie deficit.
Hit 295 without much muscle and needed a change. I just got below 250 after a 16 month cycle of diet and maintainence phase. The hunger is real, but I learned to love myself and love my wife and love my kids more than I loved food.
This guy is speaking facts. I dropped from 300 lbs to 200 in one go. As soon as I tried to do maintenance. I exploded back to 250 now trying to work on it again lol.
I now understand that my ancestral tenets command me to become 500lbs of fat. Thank you Dr Mike and Liver King.
Lol @ TENETS
There's not need to thank me twice! - Dr. Mike
Good 💩 primal!!!
tenants!
Gy⅘
“Your Dog will not execute a well organised hypertrophy based program for himself.” Dr Mike has never met my Dog.
Every high energy dog ever is like “Can we please do more agility and high intensity play and long walks?”
Hope I never meet your dog, frankly
Some dogs have roids spliced into their DNA, I swear.
It's a thing
Bully pits get yoked on their own
"Sexier... for dogs" is going straight to the "unhinged Dr. Mike lines that make perfect sense in context" Hall of Fame
I want a shirt with that on it
In this episode, strong bald man struggles with Sci-Fi references.
Lmao that is great
lol I was yelling Vulcan at him 😂
Star Wars is FANTASY, not sci fi 😭 lol
@@BUFFALO_cougar_slayer Star Wars is considered part of the "space opera" subgenre within science fiction. Some folks refer to it as space fantasy. No matter what, the setting is science fiction. Remember that the force is not described as mere magic, but as a product of midichlorians.
@@BUFFALO_cougar_slayer It's both.
21:00 I'm glad I watched this. When i was in my 30s, I tried a seriously strict keto diet whilst also training to run a half-marathon. This produced the craziest craving I've ever experienced.
After 2 weeks of nearly no sugar and 20km runs, twice a week: I thought to myself "I feel weird. I'll eat one jelly baby." This turned into an unconscious demolition of an entrie tin of jelly babies, in one sitting.
The quantity isn't what shocked me. it was the unconscious decision to eat the whole tin when I consciously wanted to just eat one.
Literally don't even remember eating them all. The tin was full, then mysteriously empty.
Maybe you didn't eat enough fats??
If you are running that much, protein is absolutely not the #1 thing you should be eating. You were missing carbs BAAAD. That is why the sugar hit so hard. You were desperately short on carbs. Keto is terrible for runners due to the low carb nature of it. You need a balance between protein for recovery and carbs for energy. Otherwise your body is just going to eat your muscle mass.
Yeah, you just had a binge episode. They really suck.
Idk why I imagined you just standing over the tin unconsciously shoving hand full of jelly beans in your mouth like a savage
This is me in a random Wednesday lol
My problem with hunger is that the symptoms of hunger are often separated from the impulse to eat. For example, feeling light-headed and stomach rumbles doesn't bother me, but there'll be times when my stomach feels full, but I still have the urge to eat. My shit is broken.
I guess it makes sense now though. Eat as much as you can when you can instinct.
I get this too. Dieting long term for me is learning to dissociate my eating from my hunger. If I tell myself "Yeah I'm hungry but I'm scheduled to eat XYZ filling meal in 1.5 hours" then it gets a lot easier to bare, chug a big glass of water and make myself busy and the hunger generally goes away for an hour or so. All my meals are at scheduled times and roughly scheduled macros/calories so I never listen to my hunger and just eat when planned, and doing that for a few weeks tends to reduce my feeling of hunger because I never listen to it.
For me it’s in the evening, bc that’s when executive function goes down. I will be bored after work & eat. So yeah, just try to have healthy stuff around to combat that
I hate feeling light headed or lethargic.
I get this exact thing too.
I get this too, have all my life. I have ADHD and the dopamine hit I get from food is a much more powerful drive for me to eat than hunger every could be.
People with ADHD are more likely to struggle with addictive behaviour, risk-taking, impulsivity etc for the same reason - if your brain is chronically starved of dopamine like in ADHD, you are more prone to seek it out via external sources.
Medication helped me a lot, but learning to recognise dopamine-related cravings as different to being hungry, and teaching myself how to distract myself or boost my dopamine through other means (listening to my favourite song, doing 30 seconds of intense cardio, caffeine if I've not had any yet, or even watching a few RUclips videos all help!)
I don't know if this would help you even if you don't have ADHD, but it really helped me a lot! My only bad time now is in the evening when my meds wear off and my ability to keep myself distracted or raise my dopamine is less than during the day.
The girl I stared at in freshmen bio ended up teaching me everything I needed to know about Biology. I must've been a good student, we're still married.
Damn. 😂
Wow. You married your teacher. Impressive.
Huzzah!!
Good man... but I think you mean anatomy!
“Girl”
For the first time in my life, at the age of 27, I feel like I'm going to do it, because all those confusion knots around training and diet are resolved so effortlessly by you Dr. Mike. Thanks a lot!
Best wishes!! - Dr. Mike
How’s it going bro?
Mike really pushes me to not cheat on my diet when cutting
Sup how much loss?
Cmon man, even if you failed tell us about it
Wrapping up week 7 of a 12 week cut and this video could not have come at a more relevant time for me. Down 15lbs, the cravings have gotten rough. Thanks for everything RP team (especially Scott the video guy)
congrats, stay strong. I'm down 8lbs after 5 weeks. Trying to stay strong, eating a lot of zero calorie "food"
Same for me, nearing my maintenance phase after an 8 month 45lb cut (I know, I know) and I'm fantasizing about my lunch. Stay strong (and smart)!
15 lbs in 7 wks?!? So you are running a 1,000+ calorie a day deficit! GL but why are you starving yourself?
@maltheri9833 I'm 5'10" and I weighed in at 206 this morning. I started at 214 at the end of August and am hoping to get to... I don't even know. Somewhere 180-190 would be ideal for me, I think.
@maltheri9833 Dude, it is physically impossible for you to loose 12 lbs of tissue in a wk. 500 calorie a day deficit for a wk is 1 lb. You are claiming you are at a 6000 calorie a day deficit. That weight loss is mostly water.
Dr. Mike, you changed my life. Your videos call out all the BS I've heard or seen in other YT videos that made it seem so complicated to get fit. You're absolutely awesome!
Thank you so much! - Dr. Mike
Honestly, the maintenance phase is harder for me to maintain than the loss phase. I'm into week 3 right now of fat loss, and feel pretty okay. But by week 12 I am going to want to burn the world to the ground.
Did a 12 week diet lost 15 Ibs. Been maintaining for 4 weeks and cravings are still crazy. After every meal i just want to keep eating indefinitely.
are you still eating diet/ high volume stuff?
Are you eating enough fats? They’re what send the satiation signals to your brain when you’re eating.
It takes several months for that to subside. Try to lower the carbs & slightly raise the fats & proteins. Try to increase your volume of food through fiber, eg, lots of veg & some fruits, use soups instead of main courses
I'm unsure about all the fat promotes more satiation comments. Examine recently released a satiety article and the conclusion was low fat high carb diet promoted higher satiety response.
@@reeves1881 I can only speak from my own anecdotal experience, but I can generally eat WAAAY more calories in pure carbohydrates versus pure saturated fats.
Shouted VULCANS twice at my phone while on a bus. Glad you got there in the end, that hurt to watch.
This ended up being a MUCH deeper conceptual exploration than I expected, and I'm completely into it
You could really just copy pasta this for any Dr Mike video.
@@ericlancaster2889 you're not wrong. But the trip down Bio history lane was more poignant than I expected it to be
12:16 lol Scott trying to play like he didn't watch star Trek, then he comes back with the very precise "half Vulcan" answer.
There was a pause in the video where it looks like he had time to google it
I’m at week 15 down from 270 to 220 and these videos are carrying me. It’s funny how little I actually knew about dieting before tuning in. My goals for now are in sight and I won’t be caught out. Thank you team RP
Good work dude!
Congrats. I started at 258, but not losing as fast as you. But I am down to 226. For me, I am not focusing on going super fast, just as long as I keep going in the right direction that is what matters. What is your goal? Mine is 140 😊
Right there with you man, started at 289, headed to about 222, 20lbs down so far at just over a month. Keep pushing man!
Great job 👏 🎉
Good on you. I’m doing the same. Started at 270lbs and am now down to 235lbs. Working my way to 210lbs as my goal weight. Keep it up! Hopefully by now you’re even closer to hitting your goal/have hit it!
Thanks to inspiration from the likes of yourselves and many others started my own journey to attain the health i deserve. I'm 24 and I've been obese my entire life and i ended up touching 200kg earlier this year. I've been doing cardio, lifting weights and sitting in a nice deficit for the better part of a month and i'm down to about 185kg ad i'm not stopping anytime soon!
If you're in a similar situation to me do NOT be too hard on yourself, you're taking the first and hardest step.
Im down from 365 to 248, 6’3 tall this morning after a year and a half of dietting, but these last lbs have proven the absolute toughest. It often feels easier to just not eat as as soon as i eat, the hunger kicks in full gear and it takes every ounce of will not to eat all my roommates snacks.
Damn dude, good job!
Congrats Hyakunosuke!
Excellent work 🎉👏
Not to be cynical but with a helping hand from Semaglutide or Tirzepatide by any chance? Forgot to mention that did we? 😂😂😂
Damn, you dieted yourself to 6'3?😂
My diet hacks which helped me a lot are:
Drink 1 cup of water before and after eating
Chew slowly and eat with small spoon
Keep yourself busy all day long.
Do mostly steady state cardio (eccentric only if possible like biking,elliptical rowing)
High volume foods (cabbage,potatoes,broccoli ,berries) hope that helps someone 😊🤙🏻
Sounds good
Thank you
Also, something I do- keep some plain Cheerios on hand for when you get the unquenchable munchies. They're low calorie. Instead of milk (or with milk), use some flavored protein powder. Boom, flavored Cheerios with some protein.
In my case, it also helps going to bed early. If I stay up late I start eating junk out of pure boredom.
It's not actually a good idea to drink lots of water around the time you eat because you will dilute your stomach juices and it will stop you from absorbing nutrients from your food!!
16:01 This content is what's best on the internet. For everything in life, you should be prepared so you can understand, accept, and expect. Using his hunger example, imagine you're procrastinating. You don't have to, but right now you are. If you expect it to happen, you can laugh at it and then go do whatever you should be doing.
Mine suck because I'm currently on antipsychotics (30 day injection) and they make me want to eat, a lot, whenever I'm bored.
My method to combat this is surround myself with fruits, veggies, and lean meats.
Lean meats like lunch meat because convenience is key
I said 30 days injection cus they give me it against my will. Otherwise, I wouldn't take those toxins. They make me wanna take a gasoline bath.
Are these fruits, veggies and lean meats in the room with us right now?
@gr8ape111 yes. They follow me everywhere I go.
Fruits are soooo good. The volume to flavor ratio is completely unmatched. Now I imagine them lurking over my shoulder ominously. But in a friendly way. Like that awkward friend who's really a good guy but doesn't get how close to stand to people. (I'm that friend)
This is where peanut butter powder / sugar free chocolate chips / flavored rice cakes / baked versions of chips have helped me a lot. The cravings for non meal junk food is my weakness especially with 3 kids 10 and under
Stealing these ideas
I switched from regular PB to peanut butter powder in my oatmeal, still tastes great and helped me drop the last few lbs. Good stuff.
Presuming there's less fat in peanut butter powder? Does it still taste as good & have same protein content?
You and I are in complete simpatico. My sons are 5 and 7 and I use all of these
@@hannahmitchell87put it in greek yogurt and you're getting 5-8g protein for 50-80 extra calories, and it's maybe 75% as peanut buttery as if you'd added 2tbsp of the real stuff. Whether that's worth it for you is your call!
Great video. I only learned it's ok to be hungry a few weeks ago and embracing the hunger has helped me do much better the last few weeks. Most diets tell you that you're doing something wrong if you ever feel hungry and then you feel ashamed. Especially when the hungriest you ever feel is right after eating a full healthy meal. That really hits by surprise and always used to lead me to binge. Now I'm just ready for it and deal with it most days.
My boy is wicked smart. I love Dr. Mike for his humor and how he helps me easily explain complex ideas to others.
2 yrs ago I was at 6 ft. 230 and even though I work out I was feeling too heavy so from November to march I dropped to 195. I felt weird like I was too light.. So I started adding more food and leveled off at about 210 and have been within a few lbs of that since with out trying. I'm 69 and still 6ft.
Thanks for the vid
I can’t believe more people aren’t talking about how great the RP hypertrophy app is! I am loving it so much
Wearing a Faygo shirt, that’s fucking badass.
Opened the comments to find this. Is Dr. Mike a juggalo?
Dr. Mike, is it true that you crave the touch of strong men to ease your worries at night?
Great video as always!
Thanks doc this is definitely for me because it's exactly what happened I got down to 218 lb I'm 6'2 everything was fine then my mom's cancer came back I was stressing about that I'm originally born and raised in New York I move to Florida but like I said my mom needed me back in New York and while being here cooking and helping her out around the house All I've been doing is taking care of her and eating I got to get back on the ball thank you for this
My current nutrition plan:
breakfast: overnight oats & coffee in a 1qt mason jar
(protein b/t breakfast and lunch)
lunch: 50/50 spinach & lettuce salad with assorted (different color) carrots, strawberries & blueberries in a 1qt mason jar
(more protein a couple hours before dinner)
dinner: whatever I want, as long as it’s not fried in oil or full of sugar
The calorie & portion control between breakfast and lunch makes a huge difference, and when I get home I go to the gym and then walk for a few miles for cardio (try to go daily but sometimes I have a lot of work to do). The cut’s been going pretty well. Thanks for all your advice, Dr. Mike!
I've been cutting for like a year and have no cravings. It's because I cut like 200 calories a day and eat more sometimes too. I'm in no rush. I'm going to eat health for the rest of my life. The only reason to cut more than the bare minimum is if 1. you are a professional athlete and have a time constraint 2. The doctor told you that you are dying due to obesity. Crash diets are unsustainable. You need to eat healthy for the rest of your life.
You need a schedule. Healthy eating is clustered with good exercises and sleep. Discipline is contagious. I have no cravings. There are 4 principle's I've distilled to build a schedule. I truly believe anyone can change their life for good.
One of the most effective strategies post-diet is to continue weightlifting while listening to your cravings. It's much more forgiving that stopping cold turkey and trying to ignore your instinct to eat.
Three years into a mild TBI, my weight shot up and has stayed up. I have lost a lot of control over my eating, this has really helped me understand what is going on.
As someone who suffered from 2 TBIs in short time myself, I gained weight as well. When your body and brain perceive stress, they're gonna make damn sure you're eating enough and holding onto some weight.
I like those debates. Mike is also a great speaker, its a skill to talk like this. Great job! Thanks for this content.
Every time mike says "right scott the videk guy?" reminds me of rich piana saying "right babe!"
Just remembering to tell myself “Being hungry is part of dieting, asshole…” when I get a craving has done wonders 😂
I like the supermodel variant "Nothing tastes as good as skinny feels." I find it actually motivating.
@@Jauhl1damn right let’s be honest giving into that food craving is just a temporary fix but staying lean and mean that’s good forever
Scott the video guy - the only editor who never has to cut footage 😅
He presses record.... then stop... then upload.
I have implemented your training methodology for hypertrophy focused workouts the last 3 weeks and I am now in the 30 days grace period of using the RP app. Just want to say, I can't speak for the gains yet, but holy fuck the pumps man, I haven't had as good a mind muscle connection with my compounds EVER which feels awesome, and every session I'm juuuuuuust perfectly recovered (so far) It's early days but I am 99% sure you're getting the $250 for a year out of me. Thanks for everything you put out - Brandon
Weight maintenance became easy since I switched to a whole food, plant based diet. The key is eating high-fiber food which is very filling. I stuff my face all day long but because it is low in calorie density, I don't get fat and I feel full and satisfied. I cook and make tasty dishes and that's the way for me!
I lost my excess weight over 20 years ago but only on WFPB did it become easy to maintain.
Your tone of voice and humor are perfect for teaching. Thank you sir.
I feel like a good follow up video could be “designing a FIRST fat loss program.” I notice you mentioned in other videos that it’s easier to get lean once you’ve already successfully gotten significantly leaner in the past. Seems like that means the first fat loss phase is the most difficult to adhere to then.
Completely anecdotal but my experience has been the exact opposite, I find fat loss phases now much harder now than when I did it for the first time because I was very overfat
@@Requilith good point, it makes intuitive sense that after a certain level of leanness fat loss becomes much more difficult. I guess to clarify I’m more referring to the fact that many people’s first attempts at fat loss are likely to fail, and that I was curious of a program design details that would help results become more significant
Also he is speaking as someone who does run gear. That also makes a difference
I've done it both ways and natural is never easy no matter how many times you've done it.
Holy shit this information is the golden ticket. Why aren’t more people talking about this?!
Can confirm that body tries to bring you back up. After reaching my goal weight after a LONG and SLOW megacut (averaging 200kcal daily deficit), i slipped into gaining 1kg/week. I didn't even change what i ate, just how much of it. Back to work it is.
Damn so losing slowly doesn't help much?😢
@@ElizabethUkeh I can't compare with how it would have been for me if i lost the weight quickly. I've always been a hungryboi, even from infancy, and very fat as a result. If i'm actually more prone to hunger than average, things could be different for you. I'm once again closing in on my goal weight, and i'm gonna treat the maintenance phase more seriously this time.
Man the part about cravings becoming worse the longer you diet is something people don't really talk about enough.
Fist time I started dieting seriously as a fat 28 yo (in a really psycho way without basically any knowledge of proper nutrition) I went from 100 kg to 74 kg in like three months by eating once or twice a day and walking 10-20km every day. I was losing a lot of muscle but I didn't know it at the time, it wasn't healthy at all.
Went for 3 months without ever cheating, never getting cravings. The feeling of hunger made me happy, because I knew it meant I was losing weight, so I could fall asleep like a baby even when hungry. I managed to really rewrite my thought processes and I felt like I uncovered some secret about fat loss.
Then all of a sudden I started to get the worst cravings of my life, I couldn't think about anything other than getting fats and sugar inside my stomach by any means. I started eating like entire loaves of bread with butter and honey, then when I ran out of that I started eating candies and shit, until I got to fucking sugar cubes. I was literally losing my mind, felt like a heroin addict on relapse.
After three or four days of this I managed to steer myself back to a more balanced diet, but still with a high caloric intake. I just couldn't get the calories down without getting cravings back.
In the end I just joined a gym for the fist time in my life and basically spent every morning of the week there, either lifting or just going wild on the stationary bikes and that way I kinda rode the craziness out.
Man, there's something dark buried deep in the human psyche that pops out if you try to tell your most primal drives to go fuck themselves.
Dieting is some serious stuff and has to be done with a good balance of determination, understanding and realism.
One thing that worked for me before I failed on the maintenance part of things, is to aim for a goal weight range. For example, my current goal is to go from 225-230 and get down to 205-210 before I do a big maintenance phase. Then after that my goals will be 190-195, then 185-190
That's a really smart way of doing it, because I've read that to reset your body's natural "set point" where its homeostasis is trying to keep you takes 6 months to even a year to change. It's a big reason for why studies show that most people never successfully lose more than 10% of their body weight long term, because they break that plateau but can't keep it off for long enough for their body to relearn that it is normal.
We are creatures of habit. And diets are of the most extreme influences. The drive to change any of that is and should be usually a lot deeper than just deciding to add or lose weight
I find my cravings dissipate the further I go into a diet until I get very lean.
I suspect my cravings in the off season are driven by “dopamine craving” where I’m consuming highly enjoyable foods to hit my caloric targets.
The early stages of a diet, I feel like I’m having a withdrawal where I’ve lost that easy access to pleasure. Much like quitting nicotine, touching my mini leg, video games etc.
Deep into a diet or prep, I’m sure the cravings are purely hunger related!
I definitely had the misconception that you could diet "without hunger" because I heard "diets don't work only lifestyle changes" so I thought that meant I should be able to eat at my desired weight's caloric intake without being hungry. It's silly now that I look back on it, but I really did think I was doing something wrong!
There was a wild story of a guy who fasted from like 400lbs or something to normal weight all in one continuous fast. I think it ended up being around a year long. He was working with doctors and stuff though to make sure he was safe and getting vitamins and minerals he still needed. It’s wild, you should look it up if you have a chance.
Dr. Mike is the best. I’m learning so much from every video and I’m having fun while doing it. Inspiring and educational - Dr. Mike cuts right through all the endless BS on the internet and social media. Thanks Dr. Mike and team.
Hey Mike! great video as always! I have an idea for a video or a series (if you wish) that at least I would like to see. Can you go over the most useless exercises and machines for a normal guy who works in an office and doesnt need any specialization? Would be probably funny as well :) Cheers and continue the good work!
Thank you so much for this Dr Mike. This particular lecture helped me let go of some of the guilt for eating an occasional chocolate bar that I ‘shouldn’t have’. Now maybe I will stop being so hard on myself and restricting further as a punishment!
I think something that wasn’t covered in this video but is also a reason why most people including myself fail is the synergistic effect of cravings and social pressures of fitting in. No one wants to be the guy or girl at a party or restaurant who isn’t eating or drinking with friends because of the diet you’re on. No one wants to be the one making on the go macro calculations in MyFitnessPal around everyone. It makes you seem weird. Also, food is so engraved in our culture that it presents itself in almost every aspect of our waking lives. On a spectrum from the donuts in the break room the boss bought everyone to every celebration known to man including birthdays, holidays, weddings, and even celebrations of life (funerals). You pair this with hunger cravings and you are almost bound to fail unless you have great will power. Then, as Dr. Mike said, maintaining is sometimes the hardest part. When the weight loss motivation leaves, you are almost certain to regain the weight because you go back to living your normal life.
I work at a bakery, and people constantly are like, "I don't know how you can stand it", "How do you not eat everything in here", "how are you so small".
Truth is, sometimes I do give in a little. I do sample stuff. But I am also aware of what it is made out of and can estimate about how many calories/fat of my diet I will be consuming. I eat before I go to work, I exercise, I usually bring something healthier and lower in calories, but sweet. I try to be aware of what kinds of things I usually start craving.
Usually, if I give in a little, I WILL just eat the whole thing. So, I also have to be careful. It isn't always easy for me either, but I prepare for cravings and hunger cues.
Love your approach to this Mike, it is both funny and informative. I am on week 11 on my 6 weight loosing phase in 2 years and 8 months since i got on TRT and changed my life back to bodybuilding mode again. Gone from a megafat sack of shit at 423 pounds to 282 at 17% BF and at the same time gained back a lot of my mass from yesteryears. So in 3 weeks it is back to maintnance for 4 months and then it is the last push to 12%.🥩🦍💪 Thank you for all your tips over this period man, been worth a lot✊
282@17%BF is freakbeast that still gives good hugs
@@benjaminralow1176dont know What that means man😂😂😂
This video was immensely helpful during my mini cut. Your content has completely changed my mindset towards nutrition and training. I finally feel like I am enjoying balance! Diet phases are essential. You rock Dr. Mike!
one thing that I have noticed is that the "must eat" feeling is so strong not just because it's a feeling of wanting to eat, but it's more like it's a feeling of "I must eat or else I will die". there is a strong "I will die if I don't eat" feeling which is what makes it so hard to resist. I think this feeling is now incompatible with modern society where our actual danger of dying from starvation is miniscule.
Here from Facebook and sooo happy I found it. Lovely movie. Someone cutting onions ?
The most inaccurate part of this video is Mike pretending he doesn't know Startrek lol.
This is the kind of video you need to show someone when you tell them about Dr. Mike. It has it all! Brilliantly informative, funny af and entertaining.
I been cutting for 6 months, lost 23kg but I did give in to a craving here and there....and now I cant sleep, always tired and hungry. Think its time to call it, maintenance here i come. Also Dr Mike with pigtails, onlyfans is calling your name.
@maltheri9833 Thanks bro, 100%, just gonna bring up the calories very slowly, keep an eye on the scale lol.
6 months is waaaay long. You're super diet fatigued. Max time you can cut without causing your body to freak out is 10-12 weeks. I would come back up to maintenance for a couple weeks, and then go into a mild 10% surplus for a month or two. Your body has a lot of metabolic damage that it needs to undo. I would do not go below maintenance for at least 6-8 months.
Dr Mike has answered a few Q&As about people who dieted too long and that was his advice. Also, when you do come back up to maintenance, you're probably going to jump at least 5 lb in just water weight so don't worry about the waeight you gain in the first two weeks of maintenance, you haven't gained any tissue.
When Dr. Mike talks to people who are over dieted. He recommends coming straight back up to maintenance without slowing scaling up to minimize the damage that's being done.
What percentage of body weight is 46 lb? Anything more than 10% lost in a single cut can cause a bunch of negative downstream effects.
After 20 years of programing from the internet about dieting and fitness.. if you where to coralate all that information and put it in a journal.. and have it aceessd by "learn'id" scholars.. its would all just add up to lunacy. This channel is a breath of fresh air. Thank you mike for the passion in what your doing.. its making a difference.
Best advice I can give to avoid getting of the horse is to not keep triggers(junk food) in the house
Oh this fight with the other people in the house has been hell.
I am not a bodybuilder in any sense, but I'm in a calorie deficit, eating protein, and doing strength training for my health, and I love your content. It's clear, focused, and useful. I will never get into periodization (I had to look that up when I started watching your videos) or hypertrophy. But this information is extremely helpful for me nonetheless. Thank you for what you do.
This video came up as I was about to walk into Kung Fu Tea instead of going home and eating my meal prep.😭
You should be ashamed of yourself. I can walk into a supermarket and not get horny btw.
Thanks, I really needed this video. Have been trying to lose fat for the last year, I always make significant progress and end up regaining weight after a couple of months.
Wonderful, super informative video as always, Dr. Mike! One small point: there's growing research that more and more species are capable of delayed gratification and forward planning with regard to food storage and future scarcity, so we may come to find that we're not ALL that different from some other species as we once thought.
Shows how much you know Dr. Mike I can confidently say as a recent pre-vet grad that my dog performs I-F as a means of increasing autophagy and decreasing the results of aging over time lol
I always try to plan for “harm reduction” when I lose it on my diet.
love the combination of intellectualism fitness lifestyle and lifting advice in these videos. And the sarcastic humor is just icing on the cake. Great job with these videos!
My worst cravings are at night during sleep. I wake up and eat something and hardly wake up
😂 I’ve done this my whole life. Me, my dad & grandpa are all sleep walkers/ sleep eaters. I literally don’t wake up. In the morning I’ll see I ate something. I recommend don’t leave food on counter, or just have healthy stuff. It’s also a blood sugar thing for me, so I moved my workouts to earlier in the day & I sleep eat less
Just make it harder to get to food.
This is one of the best, most eye-opening videos I have seen on the mental barriers of dieting!
Thank you so much!
Cutting Pancakes
70 grams Whey 50 grams Casein 3 Large eggs 1-2c water to thin the batter
650 cals 113g protein 8g cars 21g fat
Add PB Fit or Cinnamon to the batter to change flavor or fruits/syrup to add more carbs
You get 1-2 small meals or a giant pancake, stays moist even if refrigerated.
I'm open to additional suggestions, and of course you can double up the recipe for a cheat day that's not a cheat.
Cottage Cheese Cutting Pudding
1 24 oz Fat Free Cottage cheese container 1/4 pack of Sugar Free pudding(Banana Creme or Cheesecake)
500 cals, 40g Carb, 78g Protein, 0 Fat
You can either blend it or mix in the container, add water, almond milk, or skim, to get the consistency you prefer.
Can sub greek yogurt for cottage cheese in these recipes and get a similar result. But it doubles the price.
Can your body use that much protein in one meal? I was under the impression that anything more than 40-60g in a meal just gets pooped out, and therefore it's more ideal to get your protein spread evenly through the day. But I could be wrong. That said even if you're not using it all I imagine it would be a very satiating meal.
Please make videos of Dr Mike teaching a CSCS course! I want to pass the exam and learning from him is so fun and easy!!
I love the slide title of "What the FUCK am I talking about?"
I just eat LOTS of low calorie dense foods, like fruit, veg and potatoes. Lost 30lbs doing this 5 years ago and kept it off.
Deficit cravings are one thing. Deficit cravings while PMSing and when taking a progestin based birth control method is a whole other level of hell. Thank jeebus for quest, they've saved my hormonal butt a few times 😂
Technically, our body temp is higher during the luteal phase in the lead up to menstruation, so we burn quite a bit more calories. The best thing to do is eat less calories during the follicular phase & slightly more during luteal.
That's been one of my biggest challenges - fighting cravings the week leading to my period - and motivation also sucks during that time. It's like going through a mini depression every month where i just want to sit on the couch and eat ice cream 🙄
I just read Stephan Guyenet's book The Hungry Brain, it explained so much. Sometimes knowledge is power, self awareness helps you overcome impulses
I know bodybuilders would/do struggle to get a better relationship with food since they have to eat so much and so frequently, but from years of intermittent fasting, as well as one day a week of extending that, I built a better relationship with food yet I'm not a bodybuilder and I only care about getting enough protein everyday, the calories the carbs and the fats don't matter to me
Love these philosophical takes here Mike. Greats video
The best way I find to manage my cravings is being poor
That's most of us nowadays, my brother. ☹️
I have been dieting for just two months I have already had 3 days where I just snapped and ate everything in site 😅 but I still continued my diet the next day and that’s the most important thing consistency 😊
Mike is easily the funniest fitness influencer out there
I know most of this - and I still experienced it over the last 4 weeks- lost 12 pounds in 4 weeks gained 6 pounds in 3. but this video made me reflect on this matter again. And anticipation and preparation will help me for my future goal! Thx
Mike's crazy analogies and comparisons are so wild lmao. It's the cherry on top of all his sports science knowledge.
I regularly watch this video as I continue my fitness journey. Thank you for this genius presentation.
Appreciate the video! Always entertaining and informative.
As a 50 year old lil lady, I'm *fairly* sure I'm not your usual demographic, Dr. Mike 😅 but you've made weight loss and getting in shape feel EASY and totally do-able. Thank you ❤
Oh my god is that an actual cut in a Dr Mike rant video!? Never thought I'd see the day
To be honest when I first started listening to hear podcast it was a little bit cringy 😂... Now I'm pretty much obsessed with your videos! I am a female I've lost 75 lb figuring it out on my own.
I've gotten many certifications and I'm a nutrition coach and no one has taught me the stuff you have taught me. I appreciate all the hard work you put into making these videos.
Thank you!
Listening to this after a 96 hour fast. Should talk about fasting and bodybuilding Dr.Mike. It’s not as bad for muscle as you might suspect.
Dr. Mike, thank you so much for this video, it really helped me understand why it's so hard to stick to a diet.
Love the Faygo “pop” shirt. Michigan shout out! Great work Dr. Mike!
Currently on a road trip gooning to this . Thanks for the spank bank addition Dr mike!
My new favorite fitness content creator. Been binge watching all your content bro, love your work
I'm here for the comedy 😂 You're awesome Dr. Mike
I find tea is quite good at suppressing cravings/hunger. Being from sunny old England we tend to drink a lot of it and it helps get me through the day when I’m in a calorie deficit.
Hit 295 without much muscle and needed a change. I just got below 250 after a 16 month cycle of diet and maintainence phase. The hunger is real, but I learned to love myself and love my wife and love my kids more than I loved food.
Great work 💪🏻👏
This guy is speaking facts. I dropped from 300 lbs to 200 in one go. As soon as I tried to do maintenance. I exploded back to 250 now trying to work on it again lol.
Best fitness and nutrition content creator out there