In this episode 49 protocols
▶ 14:30 Track Calories Consistently Behaviors “What I'll say is, okay, that's a, that's, I understand where you're coming from, but typically if it's off, it's going to be consistently off. And if you're consistent with how you track it, eventually you'll be able to know kind of what you're taking in.” ▷ 22:29 Do Hard Resistance Training Behaviors “And I mean, you know, anecdotally, I've seen people who are again, you know, very lean, even eat a meal, sit down and start sweating, you know, and be very fidgety.” ▷ 25:57 Avoid Relying on Wrist Fitness Trackers for Calorie Burn Behaviors “They are not accurate for energy. I mean, it is like, there was a meta-analysis in 2018, I want to say, between a 28 and 93% overestimation of energy expenditure by these watches.” ▷ 27:05 Daily Morning Weigh-Ins Using Weekly Average Behaviors “If you're going to make an intentional weight loss a goal, and again, this can be different for different people, but typically I tell people weigh in first thing in the morning, or after you go to the bathroom, do it every day and take the average of that for the week.” ▷ 36:45 Maintain Step Count During Fat Loss Behaviors “If you're worried about NEAT, tracking your steps can be helpful because people's step counts can spontaneously decrease when they're on a fat loss diet. They don't even realize it.” ▷ 42:48 Exercise Regularly Behaviors “Exercise, independent of anything that happens with your body weight, you will be healthier. So, exercise is one of the only things that will actually improve your biomarkers of health without even losing weight.” ▷ 58:02 Choose the Least Restrictive Effective Form of Dietary Restriction Behaviors “If you're going to lose weight, you have to invoke some form of restriction... So you get to pick the form of restriction. So pick the form of restriction that feels the least restrictive to you as an individual.” ▷ 58:43 Track Macros Behaviors “I track everything and I'm able to modify my body composition and be in good health doing that.” ▷ 1:04:14 Try Different Diet Styles to Find What Feels Easiest Behaviors “I think that's actually a great thing, especially to like maybe find what you feel is easiest for you.” ▷ 1:07:41 Transition Out of Keto Slowly Behaviors “If somebody was to transition out of keto, typically if like I'm working with them or one of our coaches are working with them, we'll kind of instruct them to do it like slowly and kind of systematically over like a four to eight week period.” ▷ 1:16:36 Avoid Eating Too Many Calories Behaviors “If you want to improve gut health, one of the biggest levers, the three biggest levers you can pull is, not eating too many calories, exercising... and fiber.” ▷ 1:16:36 Increase Fiber Intake From Diverse Sources Diet “If you want to improve gut health, one of the biggest levers, the three biggest levers you can pull is, not eating too many calories, exercising... and fiber.” ▷ 1:18:04 Use Prebiotics Rather Than Probiotics Supplements “Prebiotics seem to work much better than probiotics. Supplemented prebiotics.” ▷ 1:22:36 Limit Saturated Fat Diet “The other thing that may be a consideration for the microbiome is there's some evidence that saturated fat may not be great for the microbiome, that it reduces the prevalence of some of the more positive strains of bacteria.” ▷ 1:39:04 Increase Protein Intake to About 1.6 g/kg/day Diet “Of the macronutrients, protein is definitely the biggest lever that you can pull.” ▷ 1:43:29 Prefer More Satiating Whole-Food Protein Sources Over Protein Bars Diet “Take something like a 200 gram chicken breast very satiating, right?... if you eat one of them, I mean are you really satiated? I don't really feel satiated.” ▷ 1:43:39 Eat Plain Baked Potatoes for Satiety Diet “When you look at the like the satiety index a plain baked potato is about as satiating as it gets.” ▷ 1:46:40 Use Moderate Time-Restricted Eating if It Helps Adherence Behaviors “So if you look at that and then you consider that protein doesn't really have a storage mechanism right? Like people will say well you know lean tissue is a storage mechanism that's like saying a house is a storage mechanism for wood you know yeah if the house is made out of wood you could get wood out of it but that's not why you build the house right like you're building the house out of a demand same thing for muscle tissue.” ▷ 1:56:01 Use Isolated Plant Protein if Vegan Supplements “Unless you're going to supplement with an isolated plant source of protein, it's very difficult to get enough without going over on total calories.” ▷ 1:57:38 Use Soy Protein Supplements “Some of the better forms of vegan protein in terms of amino acid content are like soy... if you're just using it like once or twice a day, it doesn't seem to have an effect on testosterone or estrogen.” ▷ 1:58:28 Use Potato Protein Isolate Supplements “Interestingly, potato protein isolate actually has a similar essential amino acid content to whey.” ▷ 1:58:43 Use Whey Protein Supplements “Whey is a very high quality protein source.” ▷ 1:58:51 Use Vegan Whey Alternative Produced From Yeast Supplements “They're actually creating whey now out of, I think it's... yeast or something like that. So, for vegans, now this is a great option because you can have whey that's not animal-based that is going to be every bit as good as an animal-based whey.” ▷ 2:02:30 Add Free Leucine to Plant Protein Meals Supplements “You can add free leucine to it, to whatever your source of protein is.” ▷ 2:03:04 Use Corn Protein Blends for Plant-Based Protein Supplements “Corn is actually very high in leucine as a percentage of its protein... you can blend it with a few other sources of protein. Like you could blend it with a soy, a pea, and you can create these complementary blends.” ▷ 2:06:45 Focus on Minimally Processed Foods Diet “I would a hundred percent agree with what you said that if you were going to make a broad stroke, that trying to focus on minimally processed foods is very important.” ▷ 2:22:15 Prioritize Fiber Over Obsessing About Sugar Diet “What I would tell people is focus probably less on sugar. Focus more on fiber.” ▷ 2:24:07 Avoid Purposefully Restricting Specific Nutrients if It Triggers Binges Behaviors “So when you purposely try to restrict something, what tends to happen is you're more prone to binge on it.” ▷ 2:29:56 Replace Sugar-Sweetened Beverages With Water or Non-Nutritive Sweetened Drinks Diet “There is no situation where it is not a net positive to take somebody who drinks sugar-sweetened beverages, and have them drink an artificially sweetened beverage.” ▷ 2:32:42 Use Non-Nutritive Sweeteners, Including Sucralose if Helpful for Weight Loss Diet “This is a tool that may help some people... all I did was cut out soda and I drank diet soda instead and I lost 50 pounds.” ▷ 2:51:36 Use Faster Early Weight Loss More Strategically When Body Fat Is Higher Behaviors “The research data actually tends to suggest that people who are, like, obese, who lose a lot more weight early, are more likely to keep it off.” ▷ 2:55:31 Build Nourishing Meals Around Protein, Vegetables, Healthy Fats, and Starchy Carbohydrates Diet “If they are told, for instance, a chicken breast and broccoli and some olive oil and rice is actually quite nourishing. It's actually really good for you.” ▷ 3:12:41 Auto-Regulate Training During the Menstrual Cycle Behaviors “What I would say is just automatically, you know, regulate that. If you go in and you're on your period, but you, you feel good and you're doing well that day, then I don't think you necessarily need to back it off.” ▷ 3:15:02 Cook Protein Foods Rather Than Eating Them Raw Diet “When you cook foods, they actually tend to become, in terms of protein containing foods, they tend to become more digestible, not less.” ▷ 3:15:58 Avoid Charring Meat Diet “I would stay away from charring your meat because there is some evidence that charring creates polyaromatic hydrocarbons, which at least, in animals, when they give those, they appear to be carcinogenic.” ▷ 3:16:38 Take a Walk After Meals Behaviors “One glucose scavenger... is this assertion that taking a brisk walk after a meal, or maybe even a slow walk after a meal, some movement can help, downshift the amount of circulating glucose in some way.” ▷ 3:16:57 Berberine Supplements “glucose in some way. I've heard that, um, not a lot of people, but some are starting to pay attention to this idea of taking things like berberine or even metformin, um, can scavenge” ▷ 3:16:57 Metformin Supplements “glucose in some way. I've heard that, um, not a lot of people, but some are starting to pay attention to this idea of taking things like berberine or even metformin, um, can scavenge” ▷ 3:17:20 Avoid Focusing on Carb Blockers Behaviors “I think that is really majoring in the minors. If I'm being honest, um, as far as like the carb blockers, there's like some white kidney bean extract and those sorts of things.” ▷ 3:21:40 Creatine Monohydrate Supplements “It is the most tested, safe and effective sports supplement we have... I tell people just take creatine monohydrate. It is tried and true.” ▷ 3:25:59 Rhodiola Rosea Supplements “The research that is out there seems to suggest that not only does it reduce physical fatigue, but it also reduces the perception of fatigue and may also enhance memory and cognition as well.” ▷ 3:27:24 Ashwagandha Supplements “ashwagandha is another thing that looks pretty promising, uh, seems to increase testosterone modestly.” ▷ 3:28:00 Citrulline Malate Supplements “citrulline malate, citrulline malate, there's, there was a new meta analysis that showed that citrulline malate can reduce fatigue and, uh, increase, uh, I think time to fatigue and it may actually have some small recovery benefits as well.” ▷ 3:28:18 Carnitine Tartrate Supplements “different forms of carnity carnitine can actually have recovery benefits and actually interesting. Um, I think it's carnitine tartrate actually has been shown, uh, Volick published a study that actually showed that increased androgen receptor density in muscle cells.” ▷ 3:28:32 L-Carnitine Supplements “L-carnitine and its other forms... there's good evidence that they can improve sperm and egg health for people who are looking to conceive.” ▷ 3:28:52 Caffeine Supplements “The other most effective supplement out there is probably caffeine. I mean, like if you look at the research studies, caffeine produces very consistently improvements in performance.” ▷ 3:29:45 Beta-Alanine Supplements “if you get out more than like 45 seconds or 60 seconds of like really hard training, it does appear to help with the laying fatig for that.” ▷ 3:29:58 Betaine Supplements “there's some evidence that can emerge that crypto high forever nicotine contains enough cellatoin to Interview付 to do the묛 by the way, not trine, ri aபelss 임 Lo maar dlen 해� er improve lean mass. There's some evidence that it can improve power output.” ▷ 3:30:52 Train Hard Behaviors “one commonality you see between like really successful athletes, your bodybuilders is they train really hard. And one of the things I have observed is the more into the weeds people tend to get.”