Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Work for it like they did don’t wish for it. Alot of these guys are now just making it or recently making it but you didn’t see them working normal jobs working hard and chasing a dream dont look at them and say wow thats nice if anything think what did they do to get there. What steps were taken
Thank you for having a real guest on again instead of idiots like aspry. Dr. MIKE has added 3 inches to my arms and several to my thighs and a few inches on the shoulders, along with 30 lbs. of fat loss and the fat loss plateau.This man has all the knowledge anyone will ever need for fat loss, weight gain, and everything in between. Two people who have changed my life right here.
👋 hi. I've lost 144lb myself, however I am unable to put on muscle to any noticeable degree. Also, I have tracked my workouts, and actually have gotten weaker over time. How are you building muscle? Are you still on a fat loss program? I'd like to lose another 25 to 30lbs. Is it impossible to build muscle and strength while losing fat?
@@satchel291 it is definitely possible, its called body recomposition. Of course, you wont build muscle as fast as you would if you were maintaining or in a surplus, but it still should be possible. 144 lbs is an incredible transformation already, keep in mind you its best to stick to slower weight loss of closer to .5% to 1% of body weight per week. It will take longer but it will be much more sustainable. Keep an eye on your deficit, one that is too large will slow your metabolism, making you feel like garbage and low energy, and also slow your weight loss. If you havent already, i recommend eating at maintainence for a week or so to allow your metabolism to reset, as it will naturally adapt to your deficit. As for getting weaker over time, im not sure how intense your workouts are, or what your plan looks like, but if you have too steep of a caloric deficit it is very possible to lose muscle aswell as fat. Make sure your training hard in the gym to reduce muscle loss. there are way too many factors that i dont know to give a better answer, but stay consistent and make sure to do research and do things right and youll be okay.
@@satchel291 Make sure you are getting adequate protein. If you are building muscle, you will be adding strength. Focus on building muscle. The more muscle mass you put on, the more fat you will burn in your SLEEP.
@@satchel291ud prob have better results prioritizing one if u try doing both gain muscle and lose fat ud most likely end up yoyoing stuck in neither weight loss or muscle gain 1 bcus umight not be in a sufficient deficit or u might not be taking enough nutrients aka calories+protein to support muscle gain, it can be done like mathemathiclly but in theory i think id be much harder since ud need be more accurate with ur calories on both ends enough for a deficit but sufficient for muscle gain
I love these Dr Mike and Thomas DeLauer chats! I lost 100 lbs doing keto, IF and extended fasts watching and learning from Tom, a few years back. Kept the weight off and have been watching RP videos the past 3 months while getting back into the Gym, and recovering from hernia surgery this past August. All I’m missing is Jeff Nippard here and we’re all set for my TH-cam go to’s 😂
I do carb cycles exactly how this man explained and it works awesome! However, i also fully understand the benefits that a cycle of eating low carb and intermittent fasting has on my health! Its absolutely the best of both worlds and both are needed at least in my case to maintain optimal health and fitness
Cole Robinson put me on. Carbs in the morning/half the day with 0-10g of fat and then in the evening high fat, and carbs like 20-30g from vegetables. I love it.
Mike is the person who got me to stop doing keto and I’m actually melting fat off of my body I couldn’t get rid of when all I was eating was protein and fat. My mind is blown. Keto does help you drop water weight though and was very important in my health journey.
@@SolarJakee Just in the last month or so I decided to introduce legit bread back into my diet as in Ezekiel bread and natural carbs like chickpeas, sweet potatoes.. oh and Sushi with the rice! I used to overeat fats because I was so hungry after my workouts etc and wanted to eat at least 2000 calories of mostly high quality protein. I ate that way for so long and I got strong 💪 but I wasn’t really lean. Now I’m getting jacked eating bread! Wtf that sounds so crazy to me. Dr. Mike explained it in such a way in one of his videos that I was willing to get fat (cuz I was afraid of carbs) and find out. But he was right I’m starting to see the dimples in my lower back and veins popping etc. it’s working!!
Sorry so what exact carbs do you eat all day, and does it change if you lift that day compared to relax day? Thanks alot and Goodluck keep it up@@mellowEsko
If you don’t have a carb addiction than they can be helpful to building muscle and sleeping better. Most people are trying to lose weight and take control of their appetite. If you can use them responsibly they are fine. I could not. When I started my health journey I was addicted to junk food, I did keto for 2 years before I reintroduced them. They do help me sleep and recover better.
I submit that you were actually addicted to hyper-palatability, the key feature of junk food, which is of course the combination of carbs with salt and fat. I do not believe carbs alone are addictive, at least in my experience. ymmv.
Carbs of most sources make my face/facial hair areas and scalp get all red and inflamed and makes my hair fall out in red patches. I can't for the life of me even think how bad it would be with 400g per day.
Like, you got tests done and got a diagnosis that every single carb in the entire world makes your skin red and hair fall out? Like a diagnosis from the doctor that you’re allergic to carbs?
What a refreshing no BS interview and info from Dr Mike - he is so very cool and not the typical ego maniac afraid of the carbs and the truth. I lost so much muscle on Keto, yes I felt great but my gym performance tanked and muscle mass loss was the end straw for me. What Mike explained makes SO much sense and is spot on from my experience doing weights and training with and without carbs. Would have loved to have heard his typical food / diet for a day after training, but otherwise such a great post guys, thanks guys.
Fantastic info guys! I was unsure how Dr. Mike would feel about Keto, lol, but the wrap up mirrored my feelings about it. I lost over 110lbs. The first 80 I lost on keto for about 3 years, which was perfect for me. I felt more stable with my energy, less moody, etc. But I've been on a traditional diet for the last 5 years, and the muscle gains are real! Now, as a trainer and nutritionist, I don't recommend keto to my clients because most won't do it right, and they will just quit. It's just too drastic for most people I know to maintain for long. I digress. I really enjoyed the content from 2 of my fav You Tubers! Keep it coming!
This guy is has a lot of accurate information. A smart watch can show some of these reactions. I get great sleep numbers when I'm fed enough to maintain weight or even grow. If I cycle into a low-fat high carb lower calorie mode for a few days or a week, I lose fat quick but explains why my Garmin watch indicates less good sleep. In a well-fed state my heartrate drops as low as 39-40 around midnight. If I'm losing fat in a hypocaloric cycle my BPM hovers around 50 BPM. This episode connects the dots. The protein information is really strong. I'll surf for 3-4 hours often. 2 hours minimum several times a week. Been doing a blueberry-protein smoothie before, but need to focus on some carbs during a break and have another shake right after or full meal. Super data. All the stuff about keto confirms those fasting surf sessions were probably horrible for preserving muscle. Or explains why I never gained any and likely lost a lot initially with the fat loss. Does not even get into the electrolyte issues and cramps.
Again, what a great interview. I realized now that I'm at my near perfect body fat percentage, that I needed to start adding in more carbs. Did PSMF for a kickstart, lost the 30lbs I wanted and now (as a female) need to up the carbs for my hormones and workouts. Wealth of information here, thank you both.
What A Fantastic Treat, My Absolute Two Favorite Encyclopedias On All Issues Training And Nutrition. Many Thanks For This ❤ Continued Collaborations, Please! 🙏
I went into a keto diet months ago (I don't even remember how long, probably well over a year). I have also worked out a lot over my life (I am well over 50) and still do. The most visible effects of the diet were loss of water weight, loss of love handles (even though I worked out, I couldn't get rid of them), very flat stomach (I do have a six-pack at my age), much better digestions, no bloating. I am more shredded than ever in my life. What I have been doing is start introducing some foods in my diet, around my workout. It is usually raw honey (a spoonfull) like 20 minutes before and a piece of fruit like 20 minutes after. My carbs come, essentially from very specific fruits (frozen berries, fresh oranges, peaches in the summer) and raw honey. The rest of the food is, essentially proteins and fat (eggs, meat, fish, butter...). With keto, my mind is also very clear, I can stay focused very long periods of time, no sugar crashes, constant energy. Feeling very well overall, but I am constantly fine tuning what I eat.
Lots of good. I was on that train until my LDL went crazy. I got even more lean cycling in high carb super low fat. Especially cycling with keto. Your body is use to burning fat, so as soon as you switch to low fat, high carb the body just melts off body fat and super energy. An issue with keto that turned me away too is the high fat causes temporary insulin resistance. Check your fasting glucose. Mine would stay high. Cells resist pulling glucose from the blood stream, so it stay higher. And any carbs will surge blood glucose levels. Ok if you plan on keto the rest of your life, but coupled with high LDL, I just don't trust it as a long-term solution.
We need sugars to a limited degree but not as much as we think. I too went carnivore with 50-100 g of sugar a day and melted off the love handles while simultaneously increasing muscle mass and strength without feeling depleted
Spot on Tom & Mike, this is advanced information, in that it can be used by someone going to the gym or a keto/IF person who has reached his target. There is a danger of showing this to someone who wants to lose weight with IF, however this knowledge is essential down the line.
Man, you have it down to a science as well! I'm 55 and 6' 1. For years I walked around at 190lbs muscular, but not shredded. Always had that annoying fat wrapped around my waist! I tried everything I possibly could aside from gear and I just couldn't get rid of it! Then back in 2012, I got diagnosed with Parkinson's and there went my appetite! I've tried everything to help with the food consumption, but it'll only work for a while. So since 2012, I've lost 15 lbs and am now at 175lbs, with that same layer of fat! Not as much, but still there. Now, im trying to get back up to 185lbs, while still trying to get rid of that last bit of impossibly annoying layer of belly fat!! And that's the frustrating part! You go on the internet, you talk to trainers, to other fit people and everyone has a different game plan! SMH!! BTW, I'm also of the belief that you only live once so I don't and won't deprive myself!
I dieted down to around 6% bodyfat, shredded, for an amateur bodybuilding show. My carbs started at 400g/day, fat at 60g, protein 220g. By the end, I was around 150g carbs, 55g fat, 200g protein. All these folks conned into fearing carbs is sad.
@@micahkitchens2480are you having trouble eating that many because you are too full? Or because of conveinance? Do things like drink a regular Gatorade, add honey to your oatmeal/protein shake. Add some teriyaki sauce to your rice. Try eating less satiating carbs so you are continuously hungry throughout the day.
This is AMAZING!!! You guys are my favorite. I started my Keto Journey 3 years ago by watching your videos and I lost 45 lbs and still losing and kept running from carbs because my body was responding so well during keto. This year I finally added back clean carbs and still do IF instead of keto now since I hit a plateau. I’m so happy your channel has this much info that I always fall back on your older videos as a no brainer to keep things simple. Thank you for always bringing the best videos❤
Any updates? Are u still losing weight even though you consume carbs? How many grams a day do u consume? And how much total calories do u consume everyday
@@bigboy1982 my body responds better to low carbs but I try to keep my carbs to up to 120g a day /185g protein I am still in a deficit but usually my calories are between 1250-1450 (leg days are higher) I’ve been doing higher than 40g carbs for the past 8 months with creatine (10g) and I feel like my body recomp was incredible. When I started my journey I was 226 lbs. I weigh 176 as of this morning. It’s a very hard journey but totally worth it. I hope this helped😇
For those who may not have picked up on it remember they are talking about performance. Sometimes it depends on what you are trying to do. Performance needs to be fed if youre looking for fat loss it may be a different video.
I appreciate what Dr Mike just said that this approach is "Not designed for health" it's "designed for performance". But at 61 I don't care about performance anymore. But you young guys have at it, build the most muscle you can get (no peds) when you're young. You'll really appreciate it when you hit 61 even when I took 20 years off training. All that muscle bounces right back without the health repercussions doing LFHC. As long as you're aware of context, this is a great clip! 🥩🧈🥓🍳✌️👍
😮WOW!!!.. who would ever think these guys would have a table talk conversation! One is Classical "Mozart" and the other one is Heavy Metal "Rammstein". it seems like a great team for important info. I'm going to have to watch this a few times. Thanks Guys!👍
@@zachnunya8749 I know he has critics (some of whom I subscribe to), but I think he has a lot of great content. His beginner workout video is the best I've seen. He's also one of the few who emphasizes correctives. I was in physical therapy last year for pinched nerves in my neck, and they had me doing many of the corrective exercises he recommends, like face pulls, band pull aparts, and external rotation. And he's also one of the few who emphasizes health and longevity, like the importance of zone 2, vo2 max, grip strength, balance, type 2 fiber training, etc. Do I agree with every single thing he says? I don't even agree with every single thing I say...
I won’t lie I struggle with this question as a mid-40’s runner.(I do also strength train) When I eat a traditional runners diet, I either gain weight or I just hover at whatever weight I am at when I switch to a higher carb diet. I have tried all the tricks with higher carb diets and seemingly cannot lose much weight. To lose weight and get to 15% body fat, I do not care to get much lower than this, I typically have to do low carb and intermittent fast to see any results. I could be just doing something wrong with the typical runners diet. It did work for me in my 20’s, but has not imo since my early 30’s.
You're in a calorie surplus. I learned that from Greg Doucette and I implemented his principles. We underestimate the calories we eat and condiments are worse culprits nuts and seeds too. Greg Doucette cookbook has a variety of recipes made delicious yet low in calories and that book is indeed for the big eater. My favourite is the anabolic homemade ice cream yum low calorie high in protein extremely filling and satisfying
Tightly watch your calories. That's the main determinant of weight gain and loss. Now with more carbs in your body, liquid retention goes up. So doing a low carb period quickly gets rid of that water weight and that's why so seemingly drastic results come in so fast. After that your weight mostly stabilizes. Same as when you quickly gain weight when you reintroduce carbs. Variations in carb and sodium intake make for relative large variations in weight because of water retention. Look it up 👍
I really don't pay much attention to any nutritional advice or studies from or for anyone under 40, because I am over 40. I found that I really needed to pay attention and lower my carbs over 40 because my metabolism just isn't what it used to be. I tried working out at the gym an hour a day 5 days a week and didn't lose 1 lb. Lowered my carbs and raised by protein as much as I could and got the weight loss I wanted.
I've been suffering from the same issue since decades. Every time I'm on a high carb diet and exercise for hours I start retaining water, and increasing slowly weight. This happens even at low calories. It looks like the combination of glucose and long exercise is making me retain weight. To loose the weight again I need to train fasted or at least low carb for a few days and the water and weight will come down. When exercising fasted I don't retain water so easily and can exercise much better than fed with carbs. Lately I've come to the idea of buying potassium bicarbonate (potassium chloride was giving me acute muscle pain)and up this mineral intake dramaticaly. I try to emulate the natural proportions in order to have a K:Na ratio of at least 4:1. This means, for every 2 g of salt, I need to have 8 g of potassium. In other words, for every teaspoon of salt, I need 1 kg of veggies/fruits + 2 teaspoons of potassium bicarbonate. It looks like I can tolerate more carbs without bloating my face, feel more calm and can handle more time under tension. Let's see if it really was an out of wack K:Na ratio which caused the water retention
This guy was good. Cut to the chase. Thomas, In the last month alone, you've recommended about 30 different supplements and multiple different diet plans. How can I go up, left, right, down, stop, jog, sprint, walk--all at the same time. For example, this guy is 180 degrees from Dr. Baker.
What I like to do is study everyone he puts on everyone has something to say it’s always gona be diffrent grab what resonates from everyone put pieces together Try something out . We get to learn everyday
Yes Thomas is the king of flip flopping i dont even think he knows what he believes at this point. But to sum it up, Dr.Baker is a psychopath and youd be better served listening to Dr. Mike. Thomas spent years demonizing carbs im glad hes finally realized that was a crock if shit now if he can just come clean about his hormone usage and stop hawking BS supplements he might be taken seriously
my anecdotal experience - i had a persistent shoulder strain that simply wasn't going away until i reintroduced some carbs in the form of milk, you have to find the sweet spot with carbs, it's not a specific number, some prior and a good spike post is going to help with consistent energy during and post for the replenishment of glycogen/protein synthesis
Keep on evolving Thomas. Just KEEP ON. Science is a multi-faceted landscape forever producing new horizons. All great men in history dared to take the road less travelled. By not mimicking the general internet hype and vibe you become unique. My experience - after more than 50 years of training and coaching athletes- is that it is only the original and the unique that has lasting value. You want people on your channel that will evolve together with you, not cramped-up fanatics that are set in stone. Go for it my friend..... the sky is the limit for the daring and the brave.
The key takeaways from Dr. Mike Israetel's discussion on using carbohydrates to lose fat and build muscle simultaneously focus on strategic carb intake, workout nutrition, and the broader implications for health and performance: 1. **Sufficient Daily Carbs**: Ensuring adequate daily carbohydrate intake is crucial for maintaining muscle glycogen stores, which support training performance and recovery, regardless of specific timing around workouts. 2. **Pre-Workout Carb Timing**: Consuming carbohydrates before workouts, tailored to the individual's digestion and the meal's composition, can enhance performance by keeping blood glucose levels stable and glycogen stores ready. 3. **Post-Workout Carb Importance**: Carbohydrates consumed after workouts play a vital role in replenishing glycogen stores and promoting recovery. This timing takes advantage of muscles' increased sensitivity to glucose uptake post-exercise. 4. **Intra-Workout Carbs for Extended Sessions**: For long-duration, intense training sessions, intra-workout carbohydrates can help sustain performance and prevent energy dips, although less critical for shorter workouts. 5. **Evening Carbs and Sleep**: The timing and amount of carb intake before sleep can affect sleep quality, with potential benefits for inducing a parasympathetic state in a calorie-deficit diet, but possibly disrupting sleep in other dietary conditions. 6. **Probiotics for Diet and Lifestyle Changes**: Incorporating a symbiotic combination of prebiotics and probiotics can support gut health during diet or lifestyle adjustments, potentially enhancing energy, sleep, and digestion. 7. **Carbs Enhance Muscle Recovery and Growth**: Strategic carb and protein intake, especially post-workout, supports muscle anabolism by fueling recovery processes and reducing catabolism, emphasizing carbs' role beyond just energy provision. 8. **Flexible Approach to Keto and Low-Carb Diets**: While low-carb and keto diets can be effective for some individuals, incorporating strategic carbohydrate intake, particularly around workouts, can optimize performance, recovery, and muscle growth for those who are leaner or have specific fitness goals.
I am trying to do a 4 week cut by working carbs around my workouts. So far I can find no glucose that doesn’t cause me to break out! I guess fruit is the only carb I can handle that doesn’t inflame my skin. Thank you for this Thomas, love Dr. Mike and his hilarity.
Longevity vs performance is the question. Guy on the left is longevity , on the right is better performance but serious health issues down the road. Choose wisely.
Personally for me intra-workout carbs have been very beneficial. The key is like what Mike said is to find something that doesn't affect you feeling sick because of what you eat or drink. Cyclic Dextrin works well for me but something as simple as Gatorade can work as well.
I went on a keto eating plan per my doctor's instructions to stabilize my blood sugar and reduce insulin. My blood sugar stabilized, never going above 109, but also never going below 106. Even my morning fasted sugar was 106. I tried it for several weeks and my housemates all loved the high fat extremely low carb dishes I was making. My problem was I wasn't able to recover f om workouts. I was extremely fatigued and sore all the time. One day my housemate was eating spaghetti with olive oil, garlic and parmesan. I are some and my muscle soreness and fatigue disappeared before I even finished the plate. So I guess my body doesn't do well on low carb or keto diets. I know some will say that I didn't do it right or try long enough. I think 6 weeks is long enough.
At 19:20 that protein/carb discussion really hits home for me, why I feel so exhausted eating carnivore cause body can't utilize the protein well enough cause of a glucose energy deficiency. Hence Randall cycle not really doing either of its chores
If you are exhausted on carnivore you aint doing it right. One of the purposes of carnivore is the energy you get as your body adapts to using fat for fuel. So you are probably eating lower fat than needed!
For each gram of protein are you getting a gram of fat? Are you limiting your carbs to under 50g of fat? Are increasing your potassium intake through bone broth or bouillon cubes? I had the keto flu in week 2 that felt awful. After 2 terrible days. It was all upside for rest of the month.
The carbs for sleep segment is spot on. When I’m cutting weight my sleep is not as deep in fact I have trouble sleeping during a cut. But when I have a lot of carbs during my cut (cheat day, or just fucked up that day) I sleep like a baby!
Just know everybody diffirent. low carb makes me do more PR feel better and have a way better life in general because I dont have inflammation in every joint from carbs. and yes I mean rice, Potato, bread etc not simple candy...
I agree with this 100%. When you're juiced to the gills like these 2 guys they can basically eat anything as long as they have enough protein. The rest of us have to eat a little bit cleaner.
2 meals per day and I only have carbs (a banana berries nuts whey protein shake) on my first meal to boost my blood glucose for a good resistance training workout. My second meal is low carb (steamed carrot with a little mushrooms broccoli and onion) with lots of proteins and fat. 2 meals per day, works for me.
Fantastic topic, no more scared of carbs. I eat variety of fruits and vegetables, use low calorie condiments etc and eat lean protein, i realised I can eat a lot and still be in calorie deficit. The best thing I learnt about nutrition was from body builders. Keto and carnivore not for me, the nutritional advice i got then was fatal. I used to have edema, irregular cycle, and i was not firm as i am now that i can wear shorts.
Well the issue for me is 400 is a lot of carbs to have in a day for someone When someone is insulin resistance. The foods I eat are mostly high in fiber or has a very low grams of carbs. I would have to eat way too much of these foods and that can get expensive. I have to think of my pancreas first.
This is genius and just what I need. To be reminded about simple carbs to help me gain weight and actually build muscle and not just a little strength. Gonna try sugar in the morning instead of coffee. There's a bunch of catabolism I don't need (honestly my cortisol in the morning feels awesome, but....)
Guys - we just don't know. How do I know we don't know? 35 years of science, polar opposite views among experts all based on some science, moderators, mediators, equifinality, etc etc. N=1 is best we have to date.
Thank you for sharing. You keep on bringing together clearer details for an increasingly nuanced macronutrient discussions - proportions, timing, interaction etc. As an aside, I am reminded by the idea, which Sabatini may have missed at the early stages of identifying and characterising mTOR, that it has a very intriguing action spectrum, linking the topic of metabolism in the biochemical sense to all sorts of intriguing biophysics of electromagnetically controlled biological processes, building on the preliminary research of Alexander Gurwitsch and of Fritz Popp. Seeing as we produce UV endogenously (we can't be getting it from the sun through the atmosphere, it's even shorter than UVB), a good question to ask is - what is it being harnessed for in our systems?
This is something people need to work out for themselves. When I eat as many carbs as Mike recommends here, I can’t stop eating and end up gaining fat daily. Something about eating that much carbs (even whole grain carbs) revs up my reward system, and I end up craving sugar to the point where I can’t resist overeating. I’m not arguing with needing to eat those carbs to max anabolism. But if we’re talking about gaining muscle AND losing fat (like the video title says), not all of us can handle 409g of carbs a day.
I prefer this Mike, in a serious give me the facts sense, over the mike that tells a 3 minute jike about his cock. I love comedy but this was a way better version of Dr. Mike
This is great advice. I have been eating 400g of carbs a day for years and i put on 3 inches to my waist and i am now pre diabetic. Amazing advice thank you dr mike palestine.
Mike is such a smart guy and knows what's best for pro body builders. But what about the average lifestyle fitness Joe trying to lose fat and gain a little extra muscle?
There is a big caveat here. If your metabolism is acclimated to a high carb diet, then yeah, your body is going to crave carbs for exercise. But if you're acclimated to a low carb diet, then it's a very different deal. I fast and consume about 25 to 35 grams of carbs a day. I have my best workouts while fasted 16hrs, or even 24 hours. I have low glucose before a workout, and I don't get stomped out. I used to when I was carb dependent, but not now. I don't ever hit a wall. As long as I consume enough protein I achieve hypertrophy. My glycogen reserves are quite sufficient. And i swear I can feel when it kicks in, especially during a run. I may start out with a little hunger, but that goes away quickly. And I'll be hunger free for another two hours post workout or run.
You are 100% right, I always train in a fasted state and I go really hard, when I eat a lot of carbs I want to sleep! They did not talk about insuline resistance or type 2 diabetes. In that case you have to be careful with a lot of carbs. Also if you want to lose belly fat, you must lower your carb intake and keep your glucose low otherwise the carbs that you dont burn will go to fat storage. 👌✌️🤟 Greetz
Dr Mike gives zero fucks to low carb diets and the science behind them. Keep in mind he’s also juiced up so his diet for his bodybuilding is so different to any natty lifters or general exercise enthusiasts that this is just useless for anyone not on steroids. Just useless
My basal metabolic rate is 1400 calories. As you age ( I'm 66) your Rate drops to where you can eat healthy fats or carbs, but not both with protein. At 400 grams of carbs I couldn't eat protein or fats.
I’ve been on keto for a while and I love it. That having been said, I am active but don’t do anything in the way of high-performance training. I just don’t buy that carbs are necessary or beneficial to any great extent. It is clear to me that people who are young and/or in good shape can get away with eating a lot of carbs. I tend to think of it from an evolutionary perspective: when would early humanity have had access to food items dense with carbohydrates? Just about never, as far as I can tell. All of our carbohydrate sources, with the exception of honey, come from agriculture. That didn’t begin about until about 20,000 years ago, long after our digestive systems were established by evolution.
I once heard a great running coach say, “The most important thing you can do for tomorrow’s workout is what you do in the first 15 minutes after today’s workout”
Yupp, stressed people and unhappy people often have those sugar cravings. No wonder if it blunts cortisol. Also stretching the stomach by eating stimulates a vagal response.
Strongly disagree with limiting carbs in your last meal before bed. This is one of the best times to eat carbs. Carbs do give you energy, but not right when you eat them. As Mike explained earlier in the video, they are stored in muscle and liver as glycogen. As most people will know from personal experience, eating a substantial amount of carbs and a meal actually makes you feel kind of sleepy and relaxed. A great feeling to have an hour or two before bed. I would say the best time to avoid carbs as early in the day to keep you feeling light and energetic. Your body will be fuelled by the fat and glycogen store from the days before.
@@gilfiazon2575 thinking humans need carbs as an "essential nutrient". Its one of the root causes of so called disease and health issues in general that slowly and gradually takes its toll. Anyone who recommends carbs is heavily deceived and brainwashed. Thats how the system works and it got you hooked on the lie apparently. Also eating close to bedtime is retarded. You want to eat no closer than 4-6 hours before bedtime since ur body takes around that long to digest the food and by the time you sleep you will be in a fasted state and sleep better and detox and heal during your sleep more efficiently.
There are other things that play a role in performance, that is how hard you push yourself, genes play an epic role as well, and motivation also resolve.
@@deusvlad2.083 no u couldnt have. When i see strongest powerlifters be in ketosis on competition day then we talk. They are all on super tasty crunchy glucose filled carbs. Muscles looooove carbs to perform optimally. When i see federer eat an egg insyead of honey and gatorade in a match then we talk
@@DarkoFitCoach powerlifters all have one thing in common, their cardio is shyte, thats why you never see a powerlifter as the strongest fighter in the world. They also all look butch and fat, size doesn't mean your strong. Sure you can lift weights, try doing in in a desert for hours, I guarantee you cardio is different to power lifting. Also a true state of ketosis is the real energy source the body wants and craves for. You just need to set it up, but that means 0 carbs. your talking about carbs to power your weight lifting. you seen the people that just lift weights and don't do cardio? They all look ugly. Your preaching what works for you will work for everyone, this is negative to people that are suseptible to getting diabetes. Skinny people can't just come in load up on carbs from sugar to give them energy then workout, your essentially setting people up to get diabetes type 2.
@@DarkoFitCoachjust because it's been being done for the last couple decades, and is the Bro Science that Elite level athletes use who are on tons and tons and tons of gear, doesn't mean carbs are good for you, or sustainable for long-term health and fitness outcomes. Or keeping your hair. Keeping autoimmune conditions at bay. Keeping oxidative stress as low as possible. Keeping joint inflammation low.
Zero carbs and full carnivore for almost 4 years and I’m in the best shape of my life. I’m 46 and I’m better shape now than when I was in the Army Infantry.
@@CarnivoreAFyou’re doing the most extreme keto version by doing carnivore. But it’s different. I can say (observationally) that having 0 carbs (or at least less than 5 if you count cheese) feels better than having 20-50.
![[TH] 2024 PMGC League | Survival Stage วันที่ 1 | PUBG MOBILE Global Championship](http://i.ytimg.com/vi/FVFT-PFwU80/mqdefault.jpg)
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
I love how you can sit and listen to him talk about carb loading, when you know fat is a superior fuel.
13:04
Your latest video on carbs basically just made Mike's presentation Moot !
Where exactly do i inject the carbs?
Lost my respect, having tbis juiced loser on.
I got 45min
Man I wish my life was just working out and researching shit. You guys have a good thing going. Keep up the good work
I'd love Dr. Mike to be my professor.
Sounds like you have a long term plan idea
Live a simpler life. I got out of the city and my bills are so low compared. I work less and train more/enjoy personal time
Work for it like they did don’t wish for it. Alot of these guys are now just making it or recently making it but you didn’t see them working normal jobs working hard and chasing a dream dont look at them and say wow thats nice if anything think what did they do to get there. What steps were taken
@@steelparagon5868why not work the same save the extra money or invest it into a roth ira
Thank you for having a real guest on again instead of idiots like aspry. Dr. MIKE has added 3 inches to my arms and several to my thighs and a few inches on the shoulders, along with 30 lbs. of fat loss and the fat loss plateau.This man has all the knowledge anyone will ever need for fat loss, weight gain, and everything in between. Two people who have changed my life right here.
Ino right.
Right! Aspry is smoking crack man 🤣 the things he says
Asprey is insufferable, absolute tool bag
That’s it? Dr. Mike adds three inches to me every time I see him. @renaissanceperiodization 😜
How can you not like Dave Aspry? How can you not like taking nutrition and longevity advice from a guy who looks 20 years older than he actually is?
In my wightloss joerney Thomas was my top man, but since I lost 140 pounds, now I gain lean muscle mass, mike is my no. one! Thanks ro both of you😊
👋 hi. I've lost 144lb myself, however I am unable to put on muscle to any noticeable degree. Also, I have tracked my workouts, and actually have gotten weaker over time. How are you building muscle? Are you still on a fat loss program? I'd like to lose another 25 to 30lbs. Is it impossible to build muscle and strength while losing fat?
@@satchel291 it is definitely possible, its called body recomposition. Of course, you wont build muscle as fast as you would if you were maintaining or in a surplus, but it still should be possible. 144 lbs is an incredible transformation already, keep in mind you its best to stick to slower weight loss of closer to .5% to 1% of body weight per week. It will take longer but it will be much more sustainable. Keep an eye on your deficit, one that is too large will slow your metabolism, making you feel like garbage and low energy, and also slow your weight loss. If you havent already, i recommend eating at maintainence for a week or so to allow your metabolism to reset, as it will naturally adapt to your deficit. As for getting weaker over time, im not sure how intense your workouts are, or what your plan looks like, but if you have too steep of a caloric deficit it is very possible to lose muscle aswell as fat. Make sure your training hard in the gym to reduce muscle loss. there are way too many factors that i dont know to give a better answer, but stay consistent and make sure to do research and do things right and youll be okay.
KEEP PUSHING 🎉🔥🔥💪🏽
@@satchel291 Make sure you are getting adequate protein. If you are building muscle, you will be adding strength. Focus on building muscle. The more muscle mass you put on, the more fat you will burn in your SLEEP.
@@satchel291ud prob have better results prioritizing one if u try doing both gain muscle and lose fat ud most likely end up yoyoing stuck in neither weight loss or muscle gain 1 bcus umight not be in a sufficient deficit or u might not be taking enough nutrients aka calories+protein to support muscle gain, it can be done like mathemathiclly but in theory i think id be much harder since ud need be more accurate with ur calories on both ends enough for a deficit but sufficient for muscle gain
What a phenomenal episode! Mike is such a respectable figure in human performance. Thanks Thomas, for hosting him!
Best breakdown of keto vs. a more balanced diet (carb, protein, fats), love how exactly he explains they can be used for different purposes.
I love these Dr Mike and Thomas DeLauer chats! I lost 100 lbs doing keto, IF and extended fasts watching and learning from Tom, a few years back. Kept the weight off and have been watching RP videos the past 3 months while getting back into the Gym, and recovering from hernia surgery this past August. All I’m missing is Jeff Nippard here and we’re all set for my TH-cam go to’s 😂
Check out Joe Delaney too
And maybe james smith pt
Me reading these comments: write that down write that down 😅
I do carb cycles exactly how this man explained and it works awesome! However, i also fully understand the benefits that a cycle of eating low carb and intermittent fasting has on my health! Its absolutely the best of both worlds and both are needed at least in my case to maintain optimal health and fitness
Low carb around 100g and intermittent fasting on a cut is a go to, just chicken eggs milk and rice and veggies and you feel and look like a god 😮
Cole Robinson put me on. Carbs in the morning/half the day with 0-10g of fat and then in the evening high fat, and carbs like 20-30g from vegetables. I love it.
Mike is the person who got me to stop doing keto and I’m actually melting fat off of my body I couldn’t get rid of when all I was eating was protein and fat. My mind is blown. Keto does help you drop water weight though and was very important in my health journey.
what do you do instead?
@@SolarJakee Just in the last month or so I decided to introduce legit bread back into my diet as in Ezekiel bread and natural carbs like chickpeas, sweet potatoes.. oh and Sushi with the rice! I used to overeat fats because I was so hungry after my workouts etc and wanted to eat at least 2000 calories of mostly high quality protein. I ate that way for so long and I got strong 💪 but I wasn’t really lean. Now I’m getting jacked eating bread! Wtf that sounds so crazy to me. Dr. Mike explained it in such a way in one of his videos that I was willing to get fat (cuz I was afraid of carbs) and find out. But he was right I’m starting to see the dimples in my lower back and veins popping etc. it’s working!!
Sorry so what exact carbs do you eat all day, and does it change if you lift that day compared to relax day? Thanks alot and Goodluck keep it up@@mellowEsko
If only you knew why.
@@mellowEsko what do you think the difference is, you're able to do harder workouts cause of the carbs or you're consuming less calories?
Love his voice ….calm and centered ! Must be the carbs 😂
Women must love him.
Yup my man’s collected
yeah Dr Mike and Renaissance Periodization are amazing
"Carbs"
he's a LOT looser on his channel.
These is the kind of people you should have in your channel.. thank you Thomas!👌
If you don’t have a carb addiction than they can be helpful to building muscle and sleeping better. Most people are trying to lose weight and take control of their appetite. If you can use them responsibly they are fine. I could not. When I started my health journey I was addicted to junk food, I did keto for 2 years before I reintroduced them. They do help me sleep and recover better.
I submit that you were actually addicted to hyper-palatability, the key feature of junk food, which is of course the combination of carbs with salt and fat. I do not believe carbs alone are addictive, at least in my experience. ymmv.
@@liamtaylor4955100%! It's amazing how all "carbs" get associated with trash eating, addiction and all sorts of issues.
Carbs of most sources make my face/facial hair areas and scalp get all red and inflamed and makes my hair fall out in red patches. I can't for the life of me even think how bad it would be with 400g per day.
Like, you got tests done and got a diagnosis that every single carb in the entire world makes your skin red and hair fall out? Like a diagnosis from the doctor that you’re allergic to carbs?
@joe1071 spent a couple weeks in the ICU even.
What a refreshing no BS interview and info from Dr Mike - he is so very cool and not the typical ego maniac afraid of the carbs and the truth. I lost so much muscle on Keto, yes I felt great but my gym performance tanked and muscle mass loss was the end straw for me. What Mike explained makes SO much sense and is spot on from my experience doing weights and training with and without carbs. Would have loved to have heard his typical food / diet for a day after training, but otherwise such a great post guys, thanks guys.
Awesome. Keep the Dr. Mike collab videos coming!
AGREED
No
@cp37373 hot take! Very insightful. 👍 😬
the duo we never knew we needed, we need more of these videos
Dr. Mike on Body re-composition VS Build & Cut is excellently devised. Thanks Man.
"Stay Strong, Chase Excellence Brothers."
- Godspeed
What a mellow voice, Dr. Mike Israetel.
oh yeah finally a carb hypertrophy vid. i remember replying to one of ur tweets bout this
sks
Fantastic info guys! I was unsure how Dr. Mike would feel about Keto, lol, but the wrap up mirrored my feelings about it. I lost over 110lbs. The first 80 I lost on keto for about 3 years, which was perfect for me. I felt more stable with my energy, less moody, etc. But I've been on a traditional diet for the last 5 years, and the muscle gains are real! Now, as a trainer and nutritionist, I don't recommend keto to my clients because most won't do it right, and they will just quit. It's just too drastic for most people I know to maintain for long.
I digress. I really enjoyed the content from 2 of my fav You Tubers!
Keep it coming!
What do people not do right with Keto? What do you see alot?
This guy is has a lot of accurate information. A smart watch can show some of these reactions. I get great sleep numbers when I'm fed enough to maintain weight or even grow. If I cycle into a low-fat high carb lower calorie mode for a few days or a week, I lose fat quick but explains why my Garmin watch indicates less good sleep. In a well-fed state my heartrate drops as low as 39-40 around midnight. If I'm losing fat in a hypocaloric cycle my BPM hovers around 50 BPM. This episode connects the dots. The protein information is really strong. I'll surf for 3-4 hours often. 2 hours minimum several times a week. Been doing a blueberry-protein smoothie before, but need to focus on some carbs during a break and have another shake right after or full meal. Super data.
All the stuff about keto confirms those fasting surf sessions were probably horrible for preserving muscle. Or explains why I never gained any and likely lost a lot initially with the fat loss. Does not even get into the electrolyte issues and cramps.
Nice to hear intelligent people asking and answering relevant questions with experience and proven science. Rare.
I love this idea of "Carb Edging". I am going to implement this in my daily routine for sure!
Thank you Thomn for the Edging tips!
Again, what a great interview. I realized now that I'm at my near perfect body fat percentage, that I needed to start adding in more carbs. Did PSMF for a kickstart, lost the 30lbs I wanted and now (as a female) need to up the carbs for my hormones and workouts. Wealth of information here, thank you both.
Yesssss!!!!! My two favorite fitness experts in one video….. love this ❤❤❤ sharing this with everyone I know
Love listening to Mike. No BS, just reality.
No BS xd good one. That clown is all BS with regards to nutrition
@@jhg699 clearly you have no idea what you're talking about
I actually do, if you want to follow that clown's advice be my guest. Darwin in action there. @@supirman
@@jhg699such as what? Bet you can’t name one single thing.
What A Fantastic Treat, My Absolute Two Favorite Encyclopedias On All Issues Training And Nutrition.
Many Thanks For This ❤
Continued Collaborations,
Please! 🙏
I went into a keto diet months ago (I don't even remember how long, probably well over a year). I have also worked out a lot over my life (I am well over 50) and still do. The most visible effects of the diet were loss of water weight, loss of love handles (even though I worked out, I couldn't get rid of them), very flat stomach (I do have a six-pack at my age), much better digestions, no bloating. I am more shredded than ever in my life. What I have been doing is start introducing some foods in my diet, around my workout. It is usually raw honey (a spoonfull) like 20 minutes before and a piece of fruit like 20 minutes after. My carbs come, essentially from very specific fruits (frozen berries, fresh oranges, peaches in the summer) and raw honey. The rest of the food is, essentially proteins and fat (eggs, meat, fish, butter...). With keto, my mind is also very clear, I can stay focused very long periods of time, no sugar crashes, constant energy. Feeling very well overall, but I am constantly fine tuning what I eat.
Hear you. Being 57 I really cannot lose weight with carbs in my diet. I also almost aleays start over eating with carbs.
Lots of good. I was on that train until my LDL went crazy. I got even more lean cycling in high carb super low fat. Especially cycling with keto. Your body is use to burning fat, so as soon as you switch to low fat, high carb the body just melts off body fat and super energy.
An issue with keto that turned me away too is the high fat causes temporary insulin resistance. Check your fasting glucose. Mine would stay high. Cells resist pulling glucose from the blood stream, so it stay higher. And any carbs will surge blood glucose levels. Ok if you plan on keto the rest of your life, but coupled with high LDL, I just don't trust it as a long-term solution.
@@RobCGilliamhigh ldl is bad because statin makers funded the study. Follow the money
Thank you for both of your comments. Very interesting feedback.
We need sugars to a limited degree but not as much as we think. I too went carnivore with 50-100 g of sugar a day and melted off the love handles while simultaneously increasing muscle mass and strength without feeling depleted
My two worlds are colliding and it’s Glorious! Heck of a collaboration gents!
Spot on Tom & Mike, this is advanced information, in that it can be used by someone going to the gym or a keto/IF person who has reached his target.
There is a danger of showing this to someone who wants to lose weight with IF, however this knowledge is essential down the line.
Man, you have it down to a science as well! I'm 55 and 6' 1. For years I walked around at 190lbs muscular, but not shredded. Always had that annoying fat wrapped around my waist! I tried everything I possibly could aside from gear and I just couldn't get rid of it!
Then back in 2012, I got diagnosed with Parkinson's and there went my appetite! I've tried everything to help with the food consumption, but it'll only work for a while. So since 2012, I've lost 15 lbs and am now at 175lbs, with that same layer of fat! Not as much, but still there.
Now, im trying to get back up to 185lbs, while still trying to get rid of that last bit of impossibly annoying layer of belly fat!!
And that's the frustrating part! You go on the internet, you talk to trainers, to other fit people and everyone has a different game plan! SMH!!
BTW, I'm also of the belief that you only live once so I don't and won't deprive myself!
I dieted down to around 6% bodyfat, shredded, for an amateur bodybuilding show. My carbs started at 400g/day, fat at 60g, protein 220g. By the end, I was around 150g carbs, 55g fat, 200g protein. All these folks conned into fearing carbs is sad.
Do you have any tips for consuming 400g of carbs a day? I’m trying to gain a bit and am struggling consuming the recommended 385g/ day
That amount of protein seems excessive. Any adverse effects to the high intake?
@@micahkitchens2480there’s carbs in certain sauces
@@micahkitchens2480trying air frying potatoes
@@micahkitchens2480are you having trouble eating that many because you are too full? Or because of conveinance?
Do things like drink a regular Gatorade, add honey to your oatmeal/protein shake. Add some teriyaki sauce to your rice. Try eating less satiating carbs so you are continuously hungry throughout the day.
We want more content with Tom and Mike, two of the best and it’s not debatable.
This is AMAZING!!!
You guys are my favorite.
I started my Keto Journey 3 years ago by watching your videos and I lost 45 lbs and still losing and kept running from carbs because my body was responding so well during keto. This year I finally added back clean carbs and still do IF instead of keto now since I hit a plateau.
I’m so happy your channel has this much info that I always fall back on your older videos as a no brainer to keep things simple.
Thank you for always bringing the best videos❤
Any updates? Are u still losing weight even though you consume carbs? How many grams a day do u consume? And how much total calories do u consume everyday
@@bigboy1982 my body responds better to low carbs but I try to keep my carbs to up to 120g a day /185g protein
I am still in a deficit but usually my calories are between 1250-1450 (leg days are higher)
I’ve been doing higher than 40g carbs for the past 8 months with creatine (10g) and I feel like my body recomp was incredible.
When I started my journey I was 226 lbs. I weigh 176 as of this morning.
It’s a very hard journey but totally worth it.
I hope this helped😇
@@allyrah5145 thank u very much
For those who may not have picked up on it remember they are talking about performance. Sometimes it depends on what you are trying to do. Performance needs to be fed if youre looking for fat loss it may be a different video.
Smartest comment I've seen here. 2 completely different things, sometimes to look real good you gotta feel real bad!
BASED AF. Cheers!
you can still lose body fat while eating carbs.
@@alexbleach1294 why would you have to feel bad about eating carbs? or are you claiming carbs make you feel bad? strange comment
@@Chris90.I’m strong but my fat still stays I’d take any tips !!! Ps I hate cardio lol
I have instructed youtube to not recommend videos from this channel. But Mike has special powers.
I appreciate what Dr Mike just said that this approach is "Not designed for health" it's "designed for performance". But at 61 I don't care about performance anymore. But you young guys have at it, build the most muscle you can get (no peds) when you're young. You'll really appreciate it when you hit 61 even when I took 20 years off training. All that muscle bounces right back without the health repercussions doing LFHC. As long as you're aware of context, this is a great clip! 🥩🧈🥓🍳✌️👍
Dr mike has a unique humor making me giggle without sound
Thanks for interviewing the GOAT Thomas! Love these info dumps from Dr. Mike. So concise and to the point. 👏🏼
You guys work great together. Dr. Mike is a great guru to work with.
😮WOW!!!.. who would ever think these guys would have a table talk conversation!
One is Classical "Mozart" and the other one is Heavy Metal "Rammstein". it seems like a great team for important info. I'm going to have to watch this a few times. Thanks Guys!👍
I've been watching Dr. Mike a lot as I've gotten back into working out, along with Jeff Cavaliere, Jeff Nippard, Sean Nalewanyj, and others.
Please don’t listen to Jeff cavaliere
@@zachnunya8749
I know he has critics (some of whom I subscribe to), but I think he has a lot of great content. His beginner workout video is the best I've seen. He's also one of the few who emphasizes correctives. I was in physical therapy last year for pinched nerves in my neck, and they had me doing many of the corrective exercises he recommends, like face pulls, band pull aparts, and external rotation. And he's also one of the few who emphasizes health and longevity, like the importance of zone 2, vo2 max, grip strength, balance, type 2 fiber training, etc. Do I agree with every single thing he says? I don't even agree with every single thing I say...
@@zachnunya8749 I've seen a lot of athleane X hate. He's alright depending on the goals. Why do most online fitness people A-log him?
I won’t lie I struggle with this question as a mid-40’s runner.(I do also strength train) When I eat a traditional runners diet, I either gain weight or I just hover at whatever weight I am at when I switch to a higher carb diet. I have tried all the tricks with higher carb diets and seemingly cannot lose much weight. To lose weight and get to 15% body fat, I do not care to get much lower than this, I typically have to do low carb and intermittent fast to see any results.
I could be just doing something wrong with the typical runners diet. It did work for me in my 20’s, but has not imo since my early 30’s.
You're in a calorie surplus. I learned that from Greg Doucette and I implemented his principles. We underestimate the calories we eat and condiments are worse culprits nuts and seeds too. Greg Doucette cookbook has a variety of recipes made delicious yet low in calories and that book is indeed for the big eater. My favourite is the anabolic homemade ice cream yum low calorie high in protein extremely filling and satisfying
Tightly watch your calories. That's the main determinant of weight gain and loss.
Now with more carbs in your body, liquid retention goes up. So doing a low carb period quickly gets rid of that water weight and that's why so seemingly drastic results come in so fast. After that your weight mostly stabilizes. Same as when you quickly gain weight when you reintroduce carbs.
Variations in carb and sodium intake make for relative large variations in weight because of water retention. Look it up 👍
I really don't pay much attention to any nutritional advice or studies from or for anyone under 40, because I am over 40. I found that I really needed to pay attention and lower my carbs over 40 because my metabolism just isn't what it used to be. I tried working out at the gym an hour a day 5 days a week and didn't lose 1 lb. Lowered my carbs and raised by protein as much as I could and got the weight loss I wanted.
I've been suffering from the same issue since decades. Every time I'm on a high carb diet and exercise for hours I start retaining water, and increasing slowly weight. This happens even at low calories. It looks like the combination of glucose and long exercise is making me retain weight. To loose the weight again I need to train fasted or at least low carb for a few days and the water and weight will come down. When exercising fasted I don't retain water so easily and can exercise much better than fed with carbs.
Lately I've come to the idea of buying potassium bicarbonate (potassium chloride was giving me acute muscle pain)and up this mineral intake dramaticaly. I try to emulate the natural proportions in order to have a K:Na ratio of at least 4:1. This means, for every 2 g of salt, I need to have 8 g of potassium. In other words, for every teaspoon of salt, I need 1 kg of veggies/fruits + 2 teaspoons of potassium bicarbonate. It looks like I can tolerate more carbs without bloating my face, feel more calm and can handle more time under tension. Let's see if it really was an out of wack K:Na ratio which caused the water retention
@@brachiosaurus6541 Let us know how it went upping K.
This guy was good. Cut to the chase. Thomas, In the last month alone, you've recommended about 30 different supplements and multiple different diet plans. How can I go up, left, right, down, stop, jog, sprint, walk--all at the same time. For example, this guy is 180 degrees from Dr. Baker.
What I like to do is study everyone he puts on everyone has something to say it’s always gona be diffrent grab what resonates from everyone put pieces together Try something out . We get to learn everyday
Agree!
You get more clicks and views with conflicting information and it's a lot harder to parse information into a congruent thesis.
Yes Thomas is the king of flip flopping i dont even think he knows what he believes at this point. But to sum it up, Dr.Baker is a psychopath and youd be better served listening to Dr. Mike. Thomas spent years demonizing carbs im glad hes finally realized that was a crock if shit now if he can just come clean about his hormone usage and stop hawking BS supplements he might be taken seriously
listen to paul saladino he’s the truth
If there is a playlist of all Dr Mike interviews, love Dr Mike
Melting my brain. Love these videos with both of you. Thanks for making these
my anecdotal experience - i had a persistent shoulder strain that simply wasn't going away until i reintroduced some carbs in the form of milk, you have to find the sweet spot with carbs, it's not a specific number, some prior and a good spike post is going to help with consistent energy during and post for the replenishment of glycogen/protein synthesis
Nice to see you’ve a guest on talking sense for a change.
Keep on evolving Thomas. Just KEEP ON. Science is a multi-faceted landscape forever producing new horizons. All great men in history dared to take the road less travelled. By not mimicking the general internet hype and vibe you become unique.
My experience - after more than 50 years of training and coaching athletes- is that it is only the original and the unique that has lasting value.
You want people on your channel that will evolve together with you, not cramped-up fanatics that are set in stone.
Go for it my friend..... the sky is the limit for the daring and the brave.
The key takeaways from Dr. Mike Israetel's discussion on using carbohydrates to lose fat and build muscle simultaneously focus on strategic carb intake, workout nutrition, and the broader implications for health and performance:
1. **Sufficient Daily Carbs**: Ensuring adequate daily carbohydrate intake is crucial for maintaining muscle glycogen stores, which support training performance and recovery, regardless of specific timing around workouts.
2. **Pre-Workout Carb Timing**: Consuming carbohydrates before workouts, tailored to the individual's digestion and the meal's composition, can enhance performance by keeping blood glucose levels stable and glycogen stores ready.
3. **Post-Workout Carb Importance**: Carbohydrates consumed after workouts play a vital role in replenishing glycogen stores and promoting recovery. This timing takes advantage of muscles' increased sensitivity to glucose uptake post-exercise.
4. **Intra-Workout Carbs for Extended Sessions**: For long-duration, intense training sessions, intra-workout carbohydrates can help sustain performance and prevent energy dips, although less critical for shorter workouts.
5. **Evening Carbs and Sleep**: The timing and amount of carb intake before sleep can affect sleep quality, with potential benefits for inducing a parasympathetic state in a calorie-deficit diet, but possibly disrupting sleep in other dietary conditions.
6. **Probiotics for Diet and Lifestyle Changes**: Incorporating a symbiotic combination of prebiotics and probiotics can support gut health during diet or lifestyle adjustments, potentially enhancing energy, sleep, and digestion.
7. **Carbs Enhance Muscle Recovery and Growth**: Strategic carb and protein intake, especially post-workout, supports muscle anabolism by fueling recovery processes and reducing catabolism, emphasizing carbs' role beyond just energy provision.
8. **Flexible Approach to Keto and Low-Carb Diets**: While low-carb and keto diets can be effective for some individuals, incorporating strategic carbohydrate intake, particularly around workouts, can optimize performance, recovery, and muscle growth for those who are leaner or have specific fitness goals.
I am trying to do a 4 week cut by working carbs around my workouts. So far I can find no glucose that doesn’t cause me to break out! I guess fruit is the only carb I can handle that doesn’t inflame my skin. Thank you for this Thomas, love Dr. Mike and his hilarity.
Cool to see you two meeting up!
Longevity vs performance is the question. Guy on the left is longevity , on the right is better performance but serious health issues down the road. Choose wisely.
Dr. Mike is such a value resource. Thank you.
Pretty crazy journey for me. From Thomas and fasting 2-3 years ago. To Dr. Mike and carb loading for a workout 💪. ;)
Good to know carbs have been rehabilitated and allowed back in polite society.
Personally for me intra-workout carbs have been very beneficial. The key is like what Mike said is to find something that doesn't affect you feeling sick because of what you eat or drink. Cyclic Dextrin works well for me but something as simple as Gatorade can work as well.
I love watching and listening to Dr, Mike and his videos. Very helpful.
I went on a keto eating plan per my doctor's instructions to stabilize my blood sugar and reduce insulin. My blood sugar stabilized, never going above 109, but also never going below 106. Even my morning fasted sugar was 106. I tried it for several weeks and my housemates all loved the high fat extremely low carb dishes I was making. My problem was I wasn't able to recover f om workouts. I was extremely fatigued and sore all the time. One day my housemate was eating spaghetti with olive oil, garlic and parmesan. I are some and my muscle soreness and fatigue disappeared before I even finished the plate. So I guess my body doesn't do well on low carb or keto diets. I know some will say that I didn't do it right or try long enough. I think 6 weeks is long enough.
At 19:20 that protein/carb discussion really hits home for me, why I feel so exhausted eating carnivore cause body can't utilize the protein well enough cause of a glucose energy deficiency. Hence Randall cycle not really doing either of its chores
If you are exhausted on carnivore you aint doing it right. One of the purposes of carnivore is the energy you get as your body adapts to using fat for fuel. So you are probably eating lower fat than needed!
For each gram of protein are you getting a gram of fat? Are you limiting your carbs to under 50g of fat? Are increasing your potassium intake through bone broth or bouillon cubes?
I had the keto flu in week 2 that felt awful. After 2 terrible days. It was all upside for rest of the month.
The carbs for sleep segment is spot on. When I’m cutting weight my sleep is not as deep in fact I have trouble sleeping during a cut. But when I have a lot of carbs during my cut (cheat day, or just fucked up that day) I sleep like a baby!
Just know everybody diffirent. low carb makes me do more PR feel better and have a way better life in general because I dont have inflammation in every joint from carbs. and yes I mean rice, Potato, bread etc not simple candy...
I agree with this 100%. When you're juiced to the gills like these 2 guys they can basically eat anything as long as they have enough protein. The rest of us have to eat a little bit cleaner.
Answers should be given related to female and male and how hormones impact amount of carbs
2 meals per day and I only have carbs (a banana berries nuts whey protein shake) on my first meal to boost my blood glucose for a good resistance training workout. My second meal is low carb (steamed carrot with a little mushrooms broccoli and onion) with lots of proteins and fat.
2 meals per day, works for me.
You are also not an endurance athlete.
Fantastic topic, no more scared of carbs. I eat variety of fruits and vegetables, use low calorie condiments etc and eat lean protein, i realised I can eat a lot and still be in calorie deficit. The best thing I learnt about nutrition was from body builders. Keto and carnivore not for me, the nutritional advice i got then was fatal. I used to have edema, irregular cycle, and i was not firm as i am now that i can wear shorts.
These two cured my copd emphysema and depression, not counting the physical and health benefits. Fully agree with the comment and thank you .😊
Well the issue for me is 400 is a lot of carbs to have in a day for someone When someone is insulin resistance. The foods I eat are mostly high in fiber or has a very low grams of carbs. I would have to eat way too much of these foods and that can get expensive. I have to think of my pancreas first.
This is genius and just what I need. To be reminded about simple carbs to help me gain weight and actually build muscle and not just a little strength. Gonna try sugar in the morning instead of coffee. There's a bunch of catabolism I don't need (honestly my cortisol in the morning feels awesome, but....)
Great video. Two of my favorite youtube training people. Always learning from you guys
Literally two of the best in the game!
Guys - we just don't know. How do I know we don't know? 35 years of science, polar opposite views among experts all based on some science, moderators, mediators, equifinality, etc etc. N=1 is best we have to date.
💯 🙌🏻
This confusion in nutrition experts advice is by design, big pharma wants you confused
Thank you for sharing. You keep on bringing together clearer details for an increasingly nuanced macronutrient discussions - proportions, timing, interaction etc.
As an aside, I am reminded by the idea, which Sabatini may have missed at the early stages of identifying and characterising mTOR, that it has a very intriguing action spectrum, linking the topic of metabolism in the biochemical sense to all sorts of intriguing biophysics of electromagnetically controlled biological processes, building on the preliminary research of Alexander Gurwitsch and of Fritz Popp. Seeing as we produce UV endogenously (we can't be getting it from the sun through the atmosphere, it's even shorter than UVB), a good question to ask is - what is it being harnessed for in our systems?
Really no I'm aiming to keto. Goal is more and stable energy and no aches and pains, food comas and bloating.
My two favorite fitness TH-camrs!!! How cool!
Professor Tim Noakes says the opposite re endurance events.
This is something people need to work out for themselves. When I eat as many carbs as Mike recommends here, I can’t stop eating and end up gaining fat daily. Something about eating that much carbs (even whole grain carbs) revs up my reward system, and I end up craving sugar to the point where I can’t resist overeating. I’m not arguing with needing to eat those carbs to max anabolism. But if we’re talking about gaining muscle AND losing fat (like the video title says), not all of us can handle 409g of carbs a day.
You have to “deserve” your carbs. Like you said, work out for themselves. If the demand is low and you supply to much you will overspill and get fat.
Wow Thomas and Mike are a super team, absolutely great real informed science backed information thanks guys 😊
nice to see a more normal Dr Mike here. thanks Thomas
I prefer this Mike, in a serious give me the facts sense, over the mike that tells a 3 minute jike about his cock. I love comedy but this was a way better version of Dr. Mike
This is great advice. I have been eating 400g of carbs a day for years and i put on 3 inches to my waist and i am now pre diabetic. Amazing advice thank you dr mike palestine.
Also what is AGE/GLYCATION? I don't know never cared seems awesome
Love dr Mike. Has helped overcome my fat loss plateau!
Who is this man? Where are the dirty and or inappropriate jokes🤣😅. Love you Dr. Mike! Great collab Tom❤
This carb timing video is exactly what I needed. Thank you for the vital info about carbs.
😎👍
About time. Proper info.
He had mike on his absolutr best behavior
the right carbs are awesome
Mike is such a smart guy and knows what's best for pro body builders. But what about the average lifestyle fitness Joe trying to lose fat and gain a little extra muscle?
Steroids
21:51 pause it right there. Thomas going for the bro shake, Mike said not today. Mike won and he knew it.
Dr mike so chilled when hes a guest compared to when hes on his channel just going ham af having fun lmao gotta love it
There is a big caveat here. If your metabolism is acclimated to a high carb diet, then yeah, your body is going to crave carbs for exercise. But if you're acclimated to a low carb diet, then it's a very different deal. I fast and consume about 25 to 35 grams of carbs a day. I have my best workouts while fasted 16hrs, or even 24 hours. I have low glucose before a workout, and I don't get stomped out. I used to when I was carb dependent, but not now. I don't ever hit a wall. As long as I consume enough protein I achieve hypertrophy. My glycogen reserves are quite sufficient. And i swear I can feel when it kicks in, especially during a run. I may start out with a little hunger, but that goes away quickly. And I'll be hunger free for another two hours post workout or run.
You are 100% right, I always train in a fasted state and I go really hard, when I eat a lot of carbs I want to sleep! They did not talk about insuline resistance or type 2 diabetes. In that case you have to be careful with a lot of carbs. Also if you want to lose belly fat, you must lower your carb intake and keep your glucose low otherwise the carbs that you dont burn will go to fat storage. 👌✌️🤟 Greetz
Dr Mike gives zero fucks to low carb diets and the science behind them. Keep in mind he’s also juiced up so his diet for his bodybuilding is so different to any natty lifters or general exercise enthusiasts that this is just useless for anyone not on steroids. Just useless
Holy crap my two favourite TH-cam gurus in one video which was awesome 🤩
My basal metabolic rate is 1400 calories. As you age ( I'm 66) your Rate drops to where you can eat healthy fats or carbs, but not both with protein. At 400 grams of carbs I couldn't eat protein or fats.
I’ve been on keto for a while and I love it. That having been said, I am active but don’t do anything in the way of high-performance training. I just don’t buy that carbs are necessary or beneficial to any great extent. It is clear to me that people who are young and/or in good shape can get away with eating a lot of carbs. I tend to think of it from an evolutionary perspective: when would early humanity have had access to food items dense with carbohydrates? Just about never, as far as I can tell. All of our carbohydrate sources, with the exception of honey, come from agriculture. That didn’t begin about until about 20,000 years ago, long after our digestive systems were established by evolution.
I once heard a great running coach say, “The most important thing you can do for tomorrow’s workout is what you do in the first 15 minutes after today’s workout”
Make sure to hit up a brotein shake, that anabolic window is tight
Mike knows his shit. Wow, TD 3.6mil. Hustle is real! Congrats
I‘ll do a minute cardio for every like this comment gets
I'll do a minutes rest for every like
You’re doomed
Bros begging for likes 💀
@@benjamin-papa😂😂😂😂
Make it a minute of uphill sprints for each like and I'll like. If not, keep your cardio.
Yupp, stressed people and unhappy people often have those sugar cravings. No wonder if it blunts cortisol. Also stretching the stomach by eating stimulates a vagal response.
Strongly disagree with limiting carbs in your last meal before bed. This is one of the best times to eat carbs.
Carbs do give you energy, but not right when you eat them. As Mike explained earlier in the video, they are stored in muscle and liver as glycogen. As most people will know from personal experience, eating a substantial amount of carbs and a meal actually makes you feel kind of sleepy and relaxed. A great feeling to have an hour or two before bed.
I would say the best time to avoid carbs as early in the day to keep you feeling light and energetic. Your body will be fuelled by the fat and glycogen store from the days before.
He just said it depends on whether you are eating carbs during the day and whether you are hypo/hyper calorific.
You are delusional...
@@joshuahenman2506 about what fella?
@@gilfiazon2575 thinking humans need carbs as an "essential nutrient". Its one of the root causes of so called disease and health issues in general that slowly and gradually takes its toll. Anyone who recommends carbs is heavily deceived and brainwashed. Thats how the system works and it got you hooked on the lie apparently. Also eating close to bedtime is retarded. You want to eat no closer than 4-6 hours before bedtime since ur body takes around that long to digest the food and by the time you sleep you will be in a fasted state and sleep better and detox and heal during your sleep more efficiently.
When a guest replies a solid educated answer, you should acknowledge that response instead of talking about yourself straight away again
There are other things that play a role in performance, that is how hard you push yourself, genes play an epic role as well, and motivation also resolve.
Without carbs forget hard gym sessions
@@DarkoFitCoach Your wrong, I pushed harder than anyone on carbs without carbs want to know how I did it?
@@deusvlad2.083 no u couldnt have. When i see strongest powerlifters be in ketosis on competition day then we talk. They are all on super tasty crunchy glucose filled carbs. Muscles looooove carbs to perform optimally.
When i see federer eat an egg insyead of honey and gatorade in a match then we talk
@@DarkoFitCoach powerlifters all have one thing in common, their cardio is shyte, thats why you never see a powerlifter as the strongest fighter in the world. They also all look butch and fat, size doesn't mean your strong. Sure you can lift weights, try doing in in a desert for hours, I guarantee you cardio is different to power lifting.
Also a true state of ketosis is the real energy source the body wants and craves for. You just need to set it up, but that means 0 carbs. your talking about carbs to power your weight lifting.
you seen the people that just lift weights and don't do cardio? They all look ugly. Your preaching what works for you will work for everyone, this is negative to people that are suseptible to getting diabetes. Skinny people can't just come in load up on carbs from sugar to give them energy then workout, your essentially setting people up to get diabetes type 2.
@@DarkoFitCoachjust because it's been being done for the last couple decades, and is the Bro Science that Elite level athletes use who are on tons and tons and tons of gear, doesn't mean carbs are good for you, or sustainable for long-term health and fitness outcomes. Or keeping your hair. Keeping autoimmune conditions at bay. Keeping oxidative stress as low as possible. Keeping joint inflammation low.
Never seen Dr. Mike so serious and not saying cussing words! 😂 I love him tho! I'm a fan.
Zero carbs and full carnivore for almost 4 years and I’m in the best shape of my life. I’m 46 and I’m better shape now than when I was in the Army Infantry.
You're fortunate, because at the population level adherence to "zero carb" diets is essentially zero.
@@liamtaylor4955I’ve found it easy but that’s me.
I went keto for a year. My gym progress was terrible. I’m back on carbs
@@Boostisablast I’ve never tried keto
@@CarnivoreAFyou’re doing the most extreme keto version by doing carnivore. But it’s different. I can say (observationally) that having 0 carbs (or at least less than 5 if you count cheese) feels better than having 20-50.