How to sustainably lose fat while maintaining muscle | Peter Attia and Derek MPMD
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"Harmony in Every Heartbeat
Could listen to you 2 guys talk for hours
Cycling is great for losing weight. 800 calories an hour – i always drop weight fast when I’m riding a lot
Peter is right. 20% fat is very low, theres nothing '-ish' about it. Technically it's below what is required for hormone production.
I dunno why but maybe higher carbs (sugars) are fine when young but when older maybe not so good. Maybe we can look at metabolic disease in older folk and the link with increased insulin output to counter blood glucose. Or maybe I am just plain wrong here?
Oikos pro yogurt has 25 grams of protein good snack for high protein low fat
What about roid intake for those guys. Sort of skews the message
Just give it up,Its meaningless anyway!
I was surprised at how clueless Peter was about bodybuilding and what they do to prep for a competition. He needs to go to an event and talk to people. Derek did a great job staying composed here……I would have had a harder time lol
I’ve reached a point to where I don’t need to calorie count and I eat when I’m hungry and I know when to stop. But if I need to lose 5-10 pounds for a beach party or something it’s nearly impossible for me 😆
I have to gain weight and muscle😢maybe too late for me.
Nice Senna t-shirt Dr. Attia. Brazilian legend.
MPMD
Apparently women aren’t body builders. Or we just don’t care to acknowledge their stats. 😑
Derek is a doofus
Crap! Creatine made me huge but my hair got thinner so I had to stop.
I can lose kilos in a week I still keep my muscle
Let me be BLUNT! Do NOT mention bodybuilders when it comes to diet and/or exercise, especially the professional bodybuilders. I come from the world of Olympic weightlifting, and from there into bodybuilding. If the end results you see in these sports were achieved naturally (without drugs), then (and only then), the mentioning of bodybuilders as an example would apply (would have some credibility), otherwise, it’d be best you leave these elite athletes out of your conversation. Whether a bodybuilder is gaining muscle and/or losing fat, there are drugs to help with that goal. Some drugs help you maintain maximum muscle whilst others are helping you melt fat away. So please, leave bodybuilders out of your discussion (if your intention is to help the average person).
300 calories/week deficit? Why? That's slightly more than half a lb of fat a week. Earlier you talked like one lb/week would be a good conservative approach. It doesn't add up. I say, at least 500 calories/week deficit, possibly up to 1000 but that's pushing it imo.
Peter, Let your host complete his sentences.
See I have a problem with this from a medical standpoint point of, if a 300 pound person was to eat .9 grams per pound of protein ..that’s 270 grams of protein !! That is a lot and can be taxing on the body Specifically liver and kidneys ..so how do you work around that? You can’t eat that much protein
See I have a problem with this from a medical standpoint point of, if a 300 pound person was to eat .9 grams per pound of protein ..that’s 270 grams of protein !! That is a lot and can be taxing on the body Specifically liver and kidneys ..so how do you work around that? You can’t eat that much protein
I literally cant believe how much they say literally in this conversation
Olive oil got me cause I wasn’t measuring it out properly and having 5x the amount of
i know Peter Attia was a MD (Medical Doctor). I thought Derek, MPMD, was a Masters Degree in Public Health, and a MD. then it dawned on me, Derek's credentials are MORE PLATE, MORE DATE. LAFAO at me
I just wonder why Derek didn't academically study medicine or sports science and become a certified endocrinologist doctor or a sport scientist?
Another podcast neither of these guys know wtf theyre talking about. Wasted 16min of my life
I looked up mpmd LOL
oats -> fibre ?
It took me decades to realize this, but if you want to lose weight, what you need to train is your metabolism. If you starve yourself and eat empty calories when you do eat, your body is going to hang onto every calorie, your energy levels are going to plummet, and your body goes into a mode where it conserves energy constantly, which further reduces your resting calorie needs, making you then have to starve yourself that much more to keep the losses. Eventually you cave and start eating again, and now your body desperately wants to put weight back on, and it does. The yo yo diet in action. Instead of just cutting calories, you gotta add exercise, you gotta eat a balanced diet and find a macro blend that works for you, and you gotta eat real food. Real food vs factory food, is bulkier, has more nutrients, takes longer to digest, and it satisfies hunger instead of driving it. You're encouraging your body to use the calories you give it, you're giving it all the nutrients and fiber that it needs with those calories, and you're upping your base metabolism. When you're doing it right you are burning more calories in every activity and not starving yourself. The biggest moment for me, the lightbulb moment, was after eating right for a month and doing very light exercise, I was eating more food than I ever wanted to eat, sometimes forcing myself in those first few weeks, and yet, I was consistently losing weight. It wasn't that I was over eating, it was that I was used to TV dinners and bread, and convenience meals, and breakfast cereal, and calorie dense processed foods that didn't fill me up even though they gave me more calories than I needed.
Ridiculous… An MD sitting as a school boy and listening to a roid bro like it s his professor. Atia wake up!
I appreciate this discussion and the specifics – I hope to hear/would be nice to hear as I continue to listen some extrapolation of these numbers to women (300 kcal deficit to lose the 1-2 lbs applies to a man eating the caloric intake appropriate to them etc.) Thanks – great topic!
Cardio is still good for the heart as well despite resistance training. That has to be highlighted for their health as well despite competition goals.
This guy said a whole lot of nothing. This is honestly one of the worst podcasts I’ve heard about losing fat.
Great episode! Beautiful information! I feel like there are so many gems of knowledge I can confirm have worked for me, personally! It's a very slow process. But if you do the right things on a consistent basis, you will see some sort of positive results for sure!
Why does it seem from this video that Dr PA doesn't approve of his view of the Body Builder lifestyle. Its still one the healthiest out there.
I love all the Senna gear 🙏
Basic rule of thumb for beginners… Drink water, cut out sugary drinks, procesesed foods/fast foods as much as possible. Vegetables/fruits/whole foods are all great, you can find what works for you from there. Same with supplements. Multi vitamins and fish oils are great to start with, find what you can come across from there. I dont recommend creatine to a beginner lifter.
Hahaha i was shaking my head when the first guy started talking then regained hope soon as the second dude started talking
I maintain 10.5 to 11% at 32 just by high protein low carb consistent strength training
A gram of protein per pound, or a gram of protein per muscle weight (pounds)? No way, I can consume that maybe grams of protein.
I have 40gr of fats a day there's no way I'm using oil.
1800 cals 180C/180P/40F
There's only so much weight you can lose. My set point is clearly around 25% Body Fat only because I've been morbidly obese from 13 to 21 years old and nothing can change that but surgery.
Yet i'm still trying to cut when I have no muscle. That's just frustration.
GPT Sunmary
1. **Steady and Gradual Approach**:
– Aim for losing about 1% of your body weight per week, ideally around 1 pound per week.
– Avoid aggressive calorie cuts to prevent rapid weight loss and potential muscle loss.
2. **Diet Composition**:
– Maintain protein intake at 1 gram per pound of body weight to preserve muscle mass.
– Balance macronutrients: a common approach is 40% protein, 40% carbs, and 20% fat.
– Use lean meats and control fat intake to meet this ratio.
3. **Caloric Deficit**:
– Start with a 300-calorie deficit from your maintenance calories.
– Track your diet closely and adjust based on weekly weight changes.
– Avoid drastic cuts; incrementally adjust calories and monitor progress.
4. **Monitoring and Adjusting**:
– Track your food intake meticulously, including all small items like sauces and drinks.
– Use online calculators to estimate maintenance calories and adjust as needed.
– Weigh yourself daily and take weekly averages to account for fluctuations.
5. **Exercise and Activity**:
– Include some form of cardio to enhance nutrient partitioning and support fat loss.
– Walking after meals can help manage blood glucose levels and improve body composition.
– Balance exercise to avoid excessive cardio, which can lead to muscle loss.
6. **Supplementation**:
– Creatine is recommended for its benefits in muscle performance and anti-catabolic properties.
– Supplements like psyllium husk can help meet fiber needs if necessary.
7. **Sustainability and Long-Term Focus**:
– Avoid aggressive dieting, which can lead to hormonal imbalances and unsustainable hunger.
– Gradually reduce calories and add exercise to create a manageable and sustainable weight loss plan.
– Focus on maintaining a balance that supports muscle retention and overall health.
By following these guidelines, you can aim for sustainable weight loss that preserves muscle mass and promotes overall well-being.