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Reduce Excess Body Fat
Bring body fat down from clearly elevated levels using a calorie intake below maintenance while keeping food quality high, with enough protein, fiber, and fruit to support the cut. Pairing the fat loss with resistance training helps preserve lean mass and can improve hormone and fertility markers, especially in men.
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“If a man is carrying excess body weight, if he's starting to carry more than say 20% body fat, then he would be wise to cut calories to a sub-maintenance level and lose some of that body fat, ideally while doing resistance training in order to preserve or even build muscle and bring that body fat percentage down.”
Andrew Huberman · Your Top Health Questions Answered · Jul 27, 2026 · 55:13 · YouTube ↗
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