I literally just met with a Registered Dietician who told me (5'0", 43yo, female currently at 140 lbs trying to gain muscle and lose fat) to reduce my protein from 100grams per day to "about 70grams per day to reduce overall calorie intake". Dangerous advice based on what I'm hearing here.
Definitely not good advice. Protein is the most thermogenic macro nutrient, you burn off up to 30% of the calories in protein just assimilating the protein. It’s basically like getting free calories if it replaces one of the other macros.
@michaelclay7822 Yep, I had that in mind as well during the conversation. I was just so shocked that a practicing RD didn't seem to know that, and gave advice counter to it. She also sent a follow up message asking whether I was an endomorph or mesomorph.... somatotyoes have widely been debunked as pseudoscience, and she was going to base my macro split off of this 😱. It's pretty terrible that licensed professionals are out here giving bogus health advice. So glad Dr. Lyon shares this info online for free.
So the RD knows you have a goal of gaining muscle and told you to reduce protein? What bad advice. I'd personally recommend raising protein to at least 120g per day and raising your general activity/NEAT. More daily walking in addition to lifting weights goes a long way. Now, some people are lazy and will say just to cut cals for the deficit. But I'm more of a fan of adding daily steps to allow for more nutrients/macros from a better food intake and creating a deficit with more activity.
@@michaelclay7822 What worked for me in the late spring, early summer was water fasting every second weekend for 2 days. If you can do a 3 day, even once in a while, you will attain your target body weight without loss of muscle in a couple of months.
An RD is registered with the American Dietetics Association. Much like a doctor they are held to their own clinical guidelines and standards of practice according to their profession. So if they step out they can be held accountable. It’s the reason a lot of doctors don’t preach Carnivore, Keto, stop taking Statins, etc.
Enjoy your content. I'm a 67 year old male. 6' 2" 198 pounds. Consume 200g animal protein daily. Weight train 5x weekly. I look good, feel good, and play good. Keep up the great work. Much respect
I’m just so thankful for being told I could eat carbs and lose weight!! I felt guilty eating a carrot😢.. I have been increasing my protein for a few days and already feel better!! He’s a genius
I love Ted's no nonsense, religion-free dietary advice. I gained weight eating high-far carnivore. Now I'm following his advice and the weight is coming off nicely.
Ted and his philosophy has helped me a bunch. I watched a diet video by Alex Hormozi that said eat one pound of meat per 100 pounds of body weight. I started eating one pound of meat at lunch and one pound at dinner. Some how I found Ted and started watching a bunch of interviews of him. I have been eating high protein, low carb, and low fat. I haven't lost any weight but all my clothes are all super baggy on me now.
First time I hear Dr. Naiman. He provides very useful advices for sustainability, very down to earth on how to eat properly and exercise with no extremist narrative. Protein, lifting & Muscle centric medicine. I loved it all.
I’m on the road. I bought Okios yogurt and small bag frozen berries at grocery. At my room I add in a spoonful or two of my protein powder.. it’s so easy. I have a travel container of ground flax. Steve tasty in yogurt and adds lots of fiber. Once a day I might mix yogurt, milk and red chili flakes, maybe a touch of sweetener. Thanks drs Naiman and Lyon for the precise clarity.
Key takeaways from Dr. Ted Naiman's discussion on achieving ideal body composition include: 1. **Prevalence of Overfat Conditions**: A significant portion of the global and American populations are overfat, with many experiencing sarcopenic obesity, characterized by high fat and low muscle mass. 2. **Protein Prioritization**: Emphasizing adequate protein intake, especially early in the day and at the start of meals, can enhance satiety and improve body composition. 3. **Managing Carbs and Fats**: Lowering the energy density of carbohydrates and fats is crucial for reducing calorie intake and avoiding high-energy, palatable combinations that lead to overconsumption. 4. **Exercise Importance**: Regular, enjoyable exercise that goes beyond typical weight loss routines is recommended to match the calorie expenditure of a moderately active person. 5. **Ideal Protein Intake**: For optimal muscle protein synthesis, a daily intake of 1.6 grams of protein per kg of ideal body weight is suggested, with a focus on the total quantity rather than the source of protein. 6. **Meal Protein Distribution**: Consuming protein before other meal components can aid in reducing overall calorie intake and increasing satiety. 7. **Fiber and Carbohydrate Balance**: Aiming for a high fiber to non-fiber carbohydrate ratio in the diet, with an emphasis on soluble fiber sources, is beneficial for satiety and body composition. 8. **Fructose and Saturated Fat Caution**: Both are considered empty calories that can lead to fatty liver and other health issues in overfeeding situations. 9. **Body Composition Measurement**: Tools like waist-to-height ratio and DEXA scans can assess body fat percentage, but no single method is perfectly accurate. 10. **Exercise vs. Diet**: While both are important, exercise may have a more significant impact on changing body composition and homeostasis. 11. **Holistic Fitness Approach**: A comprehensive fitness strategy that includes resistance training, cardiovascular exercise, and a balanced diet is essential for optimal health and body composition. 12. **Treating Obesity with a Muscle-Centric Approach**: Focusing on muscle health and protein synthesis can be more effective than traditional obesity treatments, with an emphasis on anabolic agents for conditions like sarcopenia. 13. **Key Biomarkers for Health**: Monitoring A1C, fasting lipids, thyroid, and testosterone levels can provide insights into overall health and guide lifestyle adjustments. 14. **Long-Term Commitment**: Consistency in healthy habits, including diet and exercise, is crucial for maintaining ideal body composition and overall health.
Dr. Naiman provides some great thoughts here, including tips on eating better, feeling fuller, and the holistic (overall) nature of body composition. One effective supplement I would suggest is Tongkat Ali, which has been found to help boost testosterone levels and help with metabolism and fat burning. By boosting testosterone levels, the body can more easily build lean muscle as well as retain it. Studies have also found that it promotes thermogenesis in brown adipose tissue (BAT)! As for protein, Tongkat Ali itself is high (upwards of 30%) in easily absorbable plant protein in the form of eurypeptides (bioactive polypeptides), which are much more easily absorbed than animal protein, I’ve been using it for over a year and it has been a godsend for both sports performance and maintaining an ideal weight.
I've also incorporated Tongkat Ali into my health routines and I've shed 10 kilos already! Since I've been drinking a lot of green tea here could be something beneficial for others to take note of! Mix a quarter teaspoon of Tongkat Ali powder (or 50mg) with green tea. Green tea contains caffeine and catechin (a flavonoid) that promote fat burn. Adding Tongkat Ali to your green tea accelerates fat-burning and calorie-burning capacities to the next level. Tongkat Ali contains alkaloids and eurypeptides (a chain of polypeptides comprising 36 amino acids) that help to boost metabolism which results in faster fat-to-energy conversion during workouts. Use green tea with Tongkat Ali 3 times per week, or an hour before exercise.
A anabolic is what I feel like I might need. Not only being 54, skinny fat most my life, and nearly zero sex horonboard. HRT doesn't work well for me. I wish Dr. Lyon was my doctor!
I just tried the PE method (as a ketovore) for about a week. I felt AWFUL (full, bloated) yet even being so full I could not move, I could not achieve satiation without the added fat. It's not for me. My blood sugars also shot up and stayed there.
I prefer to eat grass fed animal protein. For me fat is the most satiating macro. I eat far less when I include fat in my meals. I do understand that fat is much more calorie dense. I eat very low carb. I believe that what you eat is as important as when and how much. Thanks for your podcast, I really enjoy it.
What’s the evidence that it's likely the overfeeding effect of having meat with saturated fat that is causing weight gain? The data from these epi studies is hopelessly confounded. Even worse, when pizza with pepperoni on it is considered a “meat dish,” the data isn’t just confounded-it’s useless. It’s simply not possible to draw conclusions from such bad data.
@@imliz100 Everything has a LD50, you could even intoxicate yourself with water, but it's an entirely moot point. Not a single person on this planet is overfeeding on saturated fat, this is a massive misunderstanding.
Height in inches / waist line measurements in inches = xx (should be less than half of your height in inches.) So convert your height from feet to inches then plug in the numbers.
I love these two!! I have a very serious question though. I’m 62 yo 5’2” hypothyroidism 120 lbs. It’s been a struggle my entire life to keep my weight normal (I can only eat 1,000 calories per day). I’ve always been a moderate weight lifter and/or other activities and get between 8,000 to 10,000 steps. The last 3 or 4 years I’ve noticed my thighs are looking terrible. Like loose skin or cellulite. How can I fix this? Ugh!!
This seems like a nice enough lad, and I appreciate his perspective, but he has one side of the coin completely misconstrued. The flipside of the fructose coin is NOT saturated fat, but rather, polyunsaturated fats (PUFAs) which modern day humans are consuming ancestrally IMPOSSIBLE amounts of as evidenced by adipose tissue biposies of linoleic acid. Frankly, one of the best metrics you could strive for in order to optimize your health is to eat at least 9x more (combined) saturated and monounsaturated fat relative to PUFAs (i.e., 50g saturated, 40g monounsaturated, 10g polyunsaturated).
Am I wrong or this gentleman is all over the place? He says fructose is not a worry in his opinion, then he changes his view after e gentle hint from doctor Gabriela?
Fructose is not a worry if you’re eating it directly from fruits because the fiber from fruits slows down the impact of fructose and rise in glucose. Also, you shouldn’t blend your fruit… blending breaks down the fiber.
🎯 Key points for quick navigation: 00:00:00 *📊 75% of the world is considered overfat, highlighting a significant health issue worldwide.* 00:03:52 *🍗 Prioritizing protein intake early in the day aids in satiety and effective body composition management.* 00:04:47 *🥦 Lowering the energy density of carbohydrates and fats can help reduce overall calorie intake.* 00:05:12 *🏋️♂️ Regular exercise is essential for effective weight management and should accompany dietary changes.* 00:06:40 *📏 A protein intake of one gram per pound of ideal body weight is a good target for optimal muscle synthesis.* 00:08:45 *🌱 The source of protein matters less than the quantity; focus on overall protein intake regardless of origin.* 00:12:37 *⚖️ While whole unprocessed foods are ideal, some processed foods can also fit into a healthy diet if they offer good macros.* 00:14:16 *💧 Drinking water and consuming fiber before meals can enhance satiety and help control calorie intake.* 00:18:24 *🥗 The distribution of protein intake throughout the day is less crucial than the total daily amount; two meals are generally adequate.* 00:20:00 *🌾 Fiber is particularly important in carbohydrate-rich diets; aim for a high fiber-to-carb ratio to aid in satiety.* 23:31 *🍏 Dr. Naiman prefers soluble fiber for satiety, favoring fruits like berries and apples as his main carb sources.* 26:01 *⚖️ Fructose and saturated fat are harmful only when consumed in excess; both are empty calories but harmless on a low-calorie diet.* 28:08 *🐄 Overfed animals produce low-quality meat with high saturated fat, misleadingly contributing to negative perceptions of red meat in studies.* 30:12 *📈 Obesity is a complex issue involving insulin resistance and the need for higher protein intake as individuals gain weight.* 35:56 *💡 Waist-to-height ratio is an effective and simple measure for assessing body fat; a healthy ratio should be less than 0.5.* 41:10 *📊 Tracking body composition metrics like DEXA scans may not be necessary as regular measurements can provide sufficient insights into health.* 00:46:56 *🏋️♂️ The ideal body weight for individuals can vary; for older generations, recalling a college weight might be beneficial, while this may not apply to younger generations affected by childhood obesity.* 00:48:05 *📚 Setting nutritional standards and educating the public on protein intake will be challenging due to rising obesity rates and differing dietary needs.* 00:49:41 *🌱 A balanced view on nutrition is needed; proponents of plant-based diets often overlook the importance of dietary protein.* 00:51:01 *🍽️ Timing carbohydrates around workouts can improve workout performance and recovery; less emphasis is needed on the timing of fat intake.* 00:56:43 *⚖️ A balanced intake of fats (20-40% of calories) is crucial for hormonal regulation, particularly testosterone.* 01:00:21 *🏃♂️ A comprehensive exercise regimen should include resistance training, cardiovascular exercise, and regular general movement for optimal body composition.* 01:04:27 *📉 Misconceptions about fat loss often stem from overly simplified approaches; a holistic view that integrates multiple factors is necessary for effective results.* 01:09:43 *💊 Lifelong obesity can complicate weight loss efforts; medications are sometimes necessary to help manage hunger signals in these individuals.* 01:10:22 *🍽️ Diversifying food and supplements, including multivitamins, is essential for better health management.* 01:11:41 *💡 A shift in medical guidelines towards "muscle-centric medicine" is necessary for better treatment of obesity and muscle health.* 01:12:45 *🏋️ Encouraging muscle mass and quality should be a vital part of health discussions, similar to traditional vital signs.* 01:15:20 *🔍 Focus on essential lab tests like hemoglobin A1c and fasting triglycerides for monitoring metabolic health.* 01:17:38 *🔑 Building a strong health foundation through diet and exercise is crucial before exploring advanced therapies.* 01:18:47 *📱 The Hava app helps users track their diet's satiety per calorie, simplifying nutritional choices with a single score.* Made with HARPA AI
Great question, I have yet to correct this after 10 years. If I may, after a strict 6 month workout regimented lifestyle, my pouch is more prominent, so it's very discouraging.
@@coquis408 have you tried special diastasis belly exercises? I have a significant gap (10 kids) and although I’ve had some success doing those exercises, I never stick with them long enough to see any real change. I guess I was just curious to know if you’ve been more diligent than me and still haven’t found success. I wonder if once that connective tissue gets too damaged if the o my way to fix it is by surgery. 😢I’m on a weight loss journey and hoping to give it one more try. Good luck to you!
13:00 - LOL. Maybe our distant ancestors were really space travellers who came here to start a colony. The same industrialised packaged foods we're eating now are what they were eating back then.
Hi doc. What are the implications of the 1.7 to 2g protein per kilo bodyweight for people living on blood thinners (Rivaroxaban)? I've read that increased amino acids can increase clotting.
What’s up with “fruck-tose”? I’ve heard Lustig saying it that way to…why does it sound so annoying…but it does. Feel like they are superior because they are pronouncing it “correctly”.
I am confused now. The recommendations are putting me in a calorie deficit and I am trying to build muscle. So how can I build muscle on calorie deficit? I have 40 percent body fat and 57 years old I have to do something
I could not imagine my weight at 135# based on his math. My waist ratio is spot on but the weight for me, a very heavy bottom woman, is way off. By 15# off
Don't put them in your mouth. Make this a non negotiable. Walk around if you can. This too can pass. You have to do your part. It is work to improve. Keep moving forward.
@@TheRealMathilda I learned to eat celery to just get volume in my stomach, also peppermint tea makes it so that your mouth doesn't desire the taste of food in it so much, or an organic breath mint or brushing my teeth
Guys fibers are important no matter what - you need them for tons of signaling pathway - I am not certain if he is a doctor , from protecting your intestine to your brain fibers are extremely extremely important
I am 5'2" and 61 YO.....There is no way I will ever be 110 lbs again. I am a business owner and work full time + and struggle to constantly find time and energy to work out everyday. I walk my dog every day in addition to daily movement. I watch what I eat most of the time and cook at home. I rarely go out to eat. I am trying to consciously include more protein in my diet. I don't eat bread everyday and rarely bake deserts. It is a constant struggle. I need to loose at least 50 lbs.
I am 60 and what has started working for me. I use meal times as a reminder to take a walk. Even if I only have time for a 10 minute walk. I have just started this and I have already lost 10 pounds. Now I want to start eating smaller meals. See how that goes.
I would suggest using, at least for a period of time, a tracking app for everything you eat- and truly weighing your food. It's EYE-OPENING what you THINK is a serving or a certain amount of food with respective calories - and what the reality is!! I believe THAT is where people get into trouble. What most people think is a tablespoon of say, peanut butter, is often 2 tablespoons (an extra 100 calories)... Or sauteeing something fairly absorbent in oil - well, that could be hundreds of extra calories - a tablespoon of oil is about 120 calories. How about mayonnaise - plop a couple of forkfuls into your tuna to make tuna salad- that could easily be 300 calories alone - forget the bread. Eat something dry - like crackers or cereal - weighing it versus eye-balling what you think a cup is could mean an extra 100 calories or more. I have been using Cronometer (they have a free version) for over 2 years and I continue to weigh everything I eat (except when out, of course)... not only has it been eye-opening for the reality of quantities but it also has made me see what nutrients I'm really getting!! I've been able to cut back on certain supplements because I see ways to get those nutrients from food (usually, the preferred, most bioavailable way) - and I am challenged to find foods to fill voids. You might give it a try! :)
Until you reach your ideal weight, stick to low calorie density foods - less than 500 calories per pound (or 500 calories per 450 grams) in their edible form (whether that is cooked or raw). Don't count calories or live with hunger. Walk as much as you can.
What's the "science" behind saying someone's "ideal" weight is the same for everyone using their gender/height? Based on his suggestion, every male that is 5'9 has an ideal weight of 155 lbs?? (110lb + 5lbs per inch over 5')
I'm curious to explore this more as well. Does "ideal" mean ripped? Is it lean body mass? What happens when you add on more muscle -- that would mean adding additional pounds wouldn't it? It would be good to have a little more conversation around this point to pull out more nuance for what a good target would be per individual.
@@backtomobay2642It depends on a person's bone structure, not everyone of a particular gender at a particular height will have the same target scale weight. A good starting point for men who have fully developed their natural, muscular physique after several years of consistent training, is a BMI of ~26 at 10% body fat.
Why is carnivore Vs Vegan such a political thing? Also why are these extremes so popular? It’s seems so much common sense that a combination of the two is good. Nothing in excess, everything in moderation. Every thing healthy inherently becomes unhealthy with too much of it.
I mostly concur with everything Dr. Naiman says but he goes way off base comparing saturated fat to fructose. They are not remotely comparable. True, fructose consumed in moderate quantities with the corresponding fiber in fruit can likely be metabolized without injury. 30% of fructose intake is in the form of sweetened beverages and the next largest chunk of consumption is in ultra-processed foods. Ground meat is clearly a healthier choice. Contrary to his statements, 70/30% ground meat is not 18% protein. The macro mix per the USDA is 0% carbs, 67% fat (the majority of which is indeed saturated) and 33% protein. Probably prudent to eat less ground meat than leaner cuts of meat if you're overweight but his tirade comparing ground meat to foods containing fructose is laughable. Where's the good doctor's science to substantiate these claims? What legitimate source quotes nutritional epidemiology as authority for a claim? The comparison of saturated fat to fructose does not hold up!
I like Ted but feel he way, way overorients toward the masses who have no ingestion discipline and wish he would more often address those who are able to control their calorie intake. His presentations and strategies are all aimed at maximizing satiety under the presumption that everyone struggles with eating too much making satiety the gold ring, but that's not the case for everyone, especially the type of people who consume this content.
He aims at those unable to control their eating (most people in the general pop) however half of consumers in the health-champion space are already good at controlling what they eat and do not benefit from an approach built entirely around compensating for one's lack of control. @@CScott-wh5yk
Lost interest at the repeat of “over fat.” This guy is clearly incapable of empathizing with someone who is not like him. I desperately want to lose weight but would never listen to someone who prefers the use of “overfat” over “overweight.” Why use that unless you want to shame people? That would never build trust but I get it, he doesn’t want to work with fat people.
Because some bodybuilders and athletes are technically overweight without being overfat, and some overfat people are not technically overweight. Until you reach your ideal weight, stick to low calorie density foods - less than 500 calories per pound (or 500 calories per 450 grams) in their edible form (whether that is cooked or raw). Don't count calories or live with hunger. Walk as much as you can
Come on Ted! Dont appreciate your Carnivore bashing with your cute little hot dog analogy. Why dont you give us a little more credit than that; we're not Neanderthals.
I literally just met with a Registered Dietician who told me (5'0", 43yo, female currently at 140 lbs trying to gain muscle and lose fat) to reduce my protein from 100grams per day to "about 70grams per day to reduce overall calorie intake". Dangerous advice based on what I'm hearing here.
Definitely not good advice. Protein is the most thermogenic macro nutrient, you burn off up to 30% of the calories in protein just assimilating the protein. It’s basically like getting free calories if it replaces one of the other macros.
@michaelclay7822 Yep, I had that in mind as well during the conversation. I was just so shocked that a practicing RD didn't seem to know that, and gave advice counter to it. She also sent a follow up message asking whether I was an endomorph or mesomorph.... somatotyoes have widely been debunked as pseudoscience, and she was going to base my macro split off of this 😱. It's pretty terrible that licensed professionals are out here giving bogus health advice. So glad Dr. Lyon shares this info online for free.
So the RD knows you have a goal of gaining muscle and told you to reduce protein? What bad advice.
I'd personally recommend raising protein to at least 120g per day and raising your general activity/NEAT. More daily walking in addition to lifting weights goes a long way.
Now, some people are lazy and will say just to cut cals for the deficit. But I'm more of a fan of adding daily steps to allow for more nutrients/macros from a better food intake and creating a deficit with more activity.
@@michaelclay7822 What worked for me in the late spring, early summer was water fasting every second weekend for 2 days. If you can do a 3 day, even once in a while, you will attain your target body weight without loss of muscle in a couple of months.
An RD is registered with the American Dietetics Association. Much like a doctor they are held to their own clinical guidelines and standards of practice according to their profession. So if they step out they can be held accountable. It’s the reason a lot of doctors don’t preach Carnivore, Keto, stop taking Statins, etc.
Enjoy your content. I'm a 67 year old male. 6' 2" 198 pounds. Consume 200g animal protein daily. Weight train 5x weekly. I look good, feel good, and play good. Keep up the great work. Much respect
@@exploringwithdave5926eat it.
I’m just so thankful for being told I could eat carbs and lose weight!! I felt guilty eating a carrot😢.. I have been increasing my protein for a few days and already feel better!! He’s a genius
I love Ted's no nonsense, religion-free dietary advice. I gained weight eating high-far carnivore. Now I'm following his advice and the weight is coming off nicely.
Ted and his philosophy has helped me a bunch. I watched a diet video by Alex Hormozi that said eat one pound of meat per 100 pounds of body weight. I started eating one pound of meat at lunch and one pound at dinner. Some how I found Ted and started watching a bunch of interviews of him. I have been eating high protein, low carb, and low fat. I haven't lost any weight but all my clothes are all super baggy on me now.
similar story here. people keep saying I look like I lost a bunch of weight, they look confused when I say "nope"
First time I hear Dr. Naiman. He provides very useful advices for sustainability, very down to earth on how to eat properly and exercise with no extremist narrative. Protein, lifting & Muscle centric medicine. I loved it all.
I'll tell you, I do sprinting, bands, press ups, parallel bars, jump rope and unweighted squats there times a week. Im a pretty fit guy at 67.
Finally, a guest and physician who has common sense and not a part of a cult 👌
I’m on the road. I bought Okios yogurt and small bag frozen berries at grocery. At my room I add in a spoonful or two of my protein powder.. it’s so easy. I have a travel container of ground flax. Steve tasty in yogurt and adds lots of fiber. Once a day I might mix yogurt, milk and red chili flakes, maybe a touch of sweetener. Thanks drs Naiman and Lyon for the precise clarity.
Ted’s my favorite guest! He rocks!
I love Dr. Ted Naiman! And together with Dr. Lyon just great ❤
my two favs. looking forward to this one.
Key takeaways from Dr. Ted Naiman's discussion on achieving ideal body composition include:
1. **Prevalence of Overfat Conditions**: A significant portion of the global and American populations are overfat, with many experiencing sarcopenic obesity, characterized by high fat and low muscle mass.
2. **Protein Prioritization**: Emphasizing adequate protein intake, especially early in the day and at the start of meals, can enhance satiety and improve body composition.
3. **Managing Carbs and Fats**: Lowering the energy density of carbohydrates and fats is crucial for reducing calorie intake and avoiding high-energy, palatable combinations that lead to overconsumption.
4. **Exercise Importance**: Regular, enjoyable exercise that goes beyond typical weight loss routines is recommended to match the calorie expenditure of a moderately active person.
5. **Ideal Protein Intake**: For optimal muscle protein synthesis, a daily intake of 1.6 grams of protein per kg of ideal body weight is suggested, with a focus on the total quantity rather than the source of protein.
6. **Meal Protein Distribution**: Consuming protein before other meal components can aid in reducing overall calorie intake and increasing satiety.
7. **Fiber and Carbohydrate Balance**: Aiming for a high fiber to non-fiber carbohydrate ratio in the diet, with an emphasis on soluble fiber sources, is beneficial for satiety and body composition.
8. **Fructose and Saturated Fat Caution**: Both are considered empty calories that can lead to fatty liver and other health issues in overfeeding situations.
9. **Body Composition Measurement**: Tools like waist-to-height ratio and DEXA scans can assess body fat percentage, but no single method is perfectly accurate.
10. **Exercise vs. Diet**: While both are important, exercise may have a more significant impact on changing body composition and homeostasis.
11. **Holistic Fitness Approach**: A comprehensive fitness strategy that includes resistance training, cardiovascular exercise, and a balanced diet is essential for optimal health and body composition.
12. **Treating Obesity with a Muscle-Centric Approach**: Focusing on muscle health and protein synthesis can be more effective than traditional obesity treatments, with an emphasis on anabolic agents for conditions like sarcopenia.
13. **Key Biomarkers for Health**: Monitoring A1C, fasting lipids, thyroid, and testosterone levels can provide insights into overall health and guide lifestyle adjustments.
14. **Long-Term Commitment**: Consistency in healthy habits, including diet and exercise, is crucial for maintaining ideal body composition and overall health.
Exercise, protein, real food 💪🏼💪🏼💪🏼
Dr. Naiman provides some great thoughts here, including tips on eating better, feeling fuller, and the holistic (overall) nature of body composition. One effective supplement I would suggest is Tongkat Ali, which has been found to help boost testosterone levels and help with metabolism and fat burning. By boosting testosterone levels, the body can more easily build lean muscle as well as retain it. Studies have also found that it promotes thermogenesis in brown adipose tissue (BAT)! As for protein, Tongkat Ali itself is high (upwards of 30%) in easily absorbable plant protein in the form of eurypeptides (bioactive polypeptides), which are much more easily absorbed than animal protein, I’ve been using it for over a year and it has been a godsend for both sports performance and maintaining an ideal weight.
I've also incorporated Tongkat Ali into my health routines and I've shed 10 kilos already! Since I've been drinking a lot of green tea here could be something beneficial for others to take note of!
Mix a quarter teaspoon of Tongkat Ali powder (or 50mg) with green tea. Green tea contains caffeine and catechin (a flavonoid) that promote fat burn. Adding Tongkat Ali to your green tea accelerates fat-burning and calorie-burning capacities to the next level.
Tongkat Ali contains alkaloids and eurypeptides (a chain of polypeptides comprising 36 amino acids) that help to boost metabolism which results in faster fat-to-energy conversion during workouts.
Use green tea with Tongkat Ali 3 times per week, or an hour before exercise.
A anabolic is what I feel like I might need. Not only being 54, skinny fat most my life, and nearly zero sex horonboard. HRT doesn't work well for me. I wish Dr. Lyon was my doctor!
I just tried the PE method (as a ketovore) for about a week. I felt AWFUL (full, bloated) yet even being so full I could not move, I could not achieve satiation without the added fat. It's not for me. My blood sugars also shot up and stayed there.
I prefer to eat grass fed animal protein. For me fat is the most satiating macro. I eat far less when I include fat in my meals. I do understand that fat is much more calorie dense. I eat very low carb. I believe that what you eat is as important as when and how much. Thanks for your podcast, I really enjoy it.
What’s the evidence that it's likely the overfeeding effect of having meat with saturated fat that is causing weight gain? The data from these epi studies is hopelessly confounded. Even worse, when pizza with pepperoni on it is considered a “meat dish,” the data isn’t just confounded-it’s useless.
It’s simply not possible to draw conclusions from such bad data.
Saturated fats are not empty calories. They are in fact divinely healthy for, not least, hormonal optimization.
Agreed
He said when you over feed sat fat.
@@imliz100 Everything has a LD50, you could even intoxicate yourself with water, but it's an entirely moot point. Not a single person on this planet is overfeeding on saturated fat, this is a massive misunderstanding.
Height in inches / waist line measurements in inches = xx (should be less than half of your height in inches.)
So convert your height from feet to inches then plug in the numbers.
I love these two!! I have a very serious question though. I’m 62 yo 5’2” hypothyroidism 120 lbs. It’s been a struggle my entire life to keep my weight normal (I can only eat 1,000 calories per day). I’ve always been a moderate weight lifter and/or other activities and get between 8,000 to 10,000 steps. The last 3 or 4 years I’ve noticed my thighs are looking terrible. Like loose skin or cellulite. How can I fix this? Ugh!!
Might want to go back to the 90/95 minute mark on the video. You also need to get your heart rate up and keep doing wt. lifting.
@@roxannebudd1978 Thank you but the 90 minute mark on the Video? It’s not that long, maybe I misunderstood? 🤔
This seems like a nice enough lad, and I appreciate his perspective, but he has one side of the coin completely misconstrued. The flipside of the fructose coin is NOT saturated fat, but rather, polyunsaturated fats (PUFAs) which modern day humans are consuming ancestrally IMPOSSIBLE amounts of as evidenced by adipose tissue biposies of linoleic acid. Frankly, one of the best metrics you could strive for in order to optimize your health is to eat at least 9x more (combined) saturated and monounsaturated fat relative to PUFAs (i.e., 50g saturated, 40g monounsaturated, 10g polyunsaturated).
Just heard Dr. Naiman on another podcast say that low intensity movements burn fat. Has he changed his mind?
I'm fat, undereducated and have no muscle. Got to start somewhere.
Just add one word to the end of your first sentence, "currently." You got this man!
If you’re like me you’re poor and bad im bed too!! 😂
Am I wrong or this gentleman is all over the place? He says fructose is not a worry in his opinion, then he changes his view after e gentle hint from doctor Gabriela?
Fructose is not a worry if you’re eating it directly from fruits because the fiber from fruits slows down the impact of fructose and rise in glucose. Also, you shouldn’t blend your fruit… blending breaks down the fiber.
🎯 Key points for quick navigation:
00:00:00 *📊 75% of the world is considered overfat, highlighting a significant health issue worldwide.*
00:03:52 *🍗 Prioritizing protein intake early in the day aids in satiety and effective body composition management.*
00:04:47 *🥦 Lowering the energy density of carbohydrates and fats can help reduce overall calorie intake.*
00:05:12 *🏋️♂️ Regular exercise is essential for effective weight management and should accompany dietary changes.*
00:06:40 *📏 A protein intake of one gram per pound of ideal body weight is a good target for optimal muscle synthesis.*
00:08:45 *🌱 The source of protein matters less than the quantity; focus on overall protein intake regardless of origin.*
00:12:37 *⚖️ While whole unprocessed foods are ideal, some processed foods can also fit into a healthy diet if they offer good macros.*
00:14:16 *💧 Drinking water and consuming fiber before meals can enhance satiety and help control calorie intake.*
00:18:24 *🥗 The distribution of protein intake throughout the day is less crucial than the total daily amount; two meals are generally adequate.*
00:20:00 *🌾 Fiber is particularly important in carbohydrate-rich diets; aim for a high fiber-to-carb ratio to aid in satiety.*
23:31 *🍏 Dr. Naiman prefers soluble fiber for satiety, favoring fruits like berries and apples as his main carb sources.*
26:01 *⚖️ Fructose and saturated fat are harmful only when consumed in excess; both are empty calories but harmless on a low-calorie diet.*
28:08 *🐄 Overfed animals produce low-quality meat with high saturated fat, misleadingly contributing to negative perceptions of red meat in studies.*
30:12 *📈 Obesity is a complex issue involving insulin resistance and the need for higher protein intake as individuals gain weight.*
35:56 *💡 Waist-to-height ratio is an effective and simple measure for assessing body fat; a healthy ratio should be less than 0.5.*
41:10 *📊 Tracking body composition metrics like DEXA scans may not be necessary as regular measurements can provide sufficient insights into health.*
00:46:56 *🏋️♂️ The ideal body weight for individuals can vary; for older generations, recalling a college weight might be beneficial, while this may not apply to younger generations affected by childhood obesity.*
00:48:05 *📚 Setting nutritional standards and educating the public on protein intake will be challenging due to rising obesity rates and differing dietary needs.*
00:49:41 *🌱 A balanced view on nutrition is needed; proponents of plant-based diets often overlook the importance of dietary protein.*
00:51:01 *🍽️ Timing carbohydrates around workouts can improve workout performance and recovery; less emphasis is needed on the timing of fat intake.*
00:56:43 *⚖️ A balanced intake of fats (20-40% of calories) is crucial for hormonal regulation, particularly testosterone.*
01:00:21 *🏃♂️ A comprehensive exercise regimen should include resistance training, cardiovascular exercise, and regular general movement for optimal body composition.*
01:04:27 *📉 Misconceptions about fat loss often stem from overly simplified approaches; a holistic view that integrates multiple factors is necessary for effective results.*
01:09:43 *💊 Lifelong obesity can complicate weight loss efforts; medications are sometimes necessary to help manage hunger signals in these individuals.*
01:10:22 *🍽️ Diversifying food and supplements, including multivitamins, is essential for better health management.*
01:11:41 *💡 A shift in medical guidelines towards "muscle-centric medicine" is necessary for better treatment of obesity and muscle health.*
01:12:45 *🏋️ Encouraging muscle mass and quality should be a vital part of health discussions, similar to traditional vital signs.*
01:15:20 *🔍 Focus on essential lab tests like hemoglobin A1c and fasting triglycerides for monitoring metabolic health.*
01:17:38 *🔑 Building a strong health foundation through diet and exercise is crucial before exploring advanced therapies.*
01:18:47 *📱 The Hava app helps users track their diet's satiety per calorie, simplifying nutritional choices with a single score.*
Made with HARPA AI
Ted IS top !
Fat has a high satiation grade, your message is not completely correct
Lol I don’t know a single person on carnivore recommending “hot dogs” - c’mon man.
How do previous c sections and diastasis recti play into the measurement around the belly being accurate for waist to height ratio?
Great question, I have yet to correct this after 10 years. If I may, after a strict 6 month workout regimented lifestyle, my pouch is more prominent, so it's very discouraging.
@@coquis408 have you tried special diastasis belly exercises? I have a significant gap (10 kids) and although I’ve had some success doing those exercises, I never stick with them long enough to see any real change. I guess I was just curious to know if you’ve been more diligent than me and still haven’t found success. I wonder if once that connective tissue gets too damaged if the o my way to fix it is by surgery. 😢I’m on a weight loss journey and hoping to give it one more try. Good luck to you!
I wonder the same thing. 10 kids and a significant diastasis later, I don’t think I can get an accurate measurement. 😢
So, if you have fat cell hyperplasia, does liposuction help so you are able to maintain a lower weight without starving?
That’s a no to using BMI for ideal body weight.
thank you!
13:00 - LOL. Maybe our distant ancestors were really space travellers who came here to start a colony. The same industrialised packaged foods we're eating now are what they were eating back then.
Hi doc. What are the implications of the 1.7 to 2g protein per kilo bodyweight for people living on blood thinners (Rivaroxaban)? I've read that increased amino acids can increase clotting.
Are Vebo barefoot okay if you are obese and currently with plantar fasciitis?
Seriously dude, nobody that goes carnivore is going to source their protein from hotdogs!
I know a few just saying
I would. I love hot dogs
What’s up with “fruck-tose”? I’ve heard Lustig saying it that way to…why does it sound so annoying…but it does. Feel like they are superior because they are pronouncing it “correctly”.
I am confused now. The recommendations are putting me in a calorie deficit and I am trying to build muscle. So how can I build muscle on calorie deficit? I have 40 percent body fat and 57 years old I have to do something
I could not imagine my weight at 135# based on his math. My waist ratio is spot on but the weight for me, a very heavy bottom woman, is way off. By 15# off
My 2 favs❤
I stay up till 4am due to my job. I get REALLY hungry around midnight/2am. I crave carbs. How can I stop eating carbs before bed?
Protein
Eat more fiber and protein. Veggies and meat
Have some jerky for protein, or some nuts since the good fat will help curb the craving
Don't put them in your mouth. Make this a non negotiable. Walk around if you can. This too can pass. You have to do your part. It is work to improve. Keep moving forward.
@@TheRealMathilda I learned to eat celery to just get volume in my stomach, also peppermint tea makes it so that your mouth doesn't desire the taste of food in it so much, or an organic breath mint or brushing my teeth
Ted, I wanna see your metabolic profile in 10 years from now…. Basically it’s the regular American diet that you’re eating!!!!
Guys fibers are important no matter what - you need them for tons of signaling pathway - I am not certain if he is a doctor , from protecting your intestine to your brain fibers are extremely extremely important
I am 5'2" and 61 YO.....There is no way I will ever be 110 lbs again. I am a business owner and work full time + and struggle to constantly find time and energy to work out everyday. I walk my dog every day in addition to daily movement. I watch what I eat most of the time and cook at home. I rarely go out to eat. I am trying to consciously include more protein in my diet. I don't eat bread everyday and rarely bake deserts. It is a constant struggle. I need to loose at least 50 lbs.
I am 60 and what has started working for me. I use meal times as a reminder to take a walk. Even if I only have time for a 10 minute walk. I have just started this and I have already lost 10 pounds. Now I want to start eating smaller meals. See how that goes.
I would suggest using, at least for a period of time, a tracking app for everything you eat- and truly weighing your food. It's EYE-OPENING what you THINK is a serving or a certain amount of food with respective calories - and what the reality is!! I believe THAT is where people get into trouble. What most people think is a tablespoon of say, peanut butter, is often 2 tablespoons (an extra 100 calories)... Or sauteeing something fairly absorbent in oil - well, that could be hundreds of extra calories - a tablespoon of oil is about 120 calories. How about mayonnaise - plop a couple of forkfuls into your tuna to make tuna salad- that could easily be 300 calories alone - forget the bread. Eat something dry - like crackers or cereal - weighing it versus eye-balling what you think a cup is could mean an extra 100 calories or more. I have been using Cronometer (they have a free version) for over 2 years and I continue to weigh everything I eat (except when out, of course)... not only has it been eye-opening for the reality of quantities but it also has made me see what nutrients I'm really getting!! I've been able to cut back on certain supplements because I see ways to get those nutrients from food (usually, the preferred, most bioavailable way) - and I am challenged to find foods to fill voids. You might give it a try! :)
Until you reach your ideal weight, stick to low calorie density foods - less than 500 calories per pound (or 500 calories per 450 grams) in their edible form (whether that is cooked or raw). Don't count calories or live with hunger. Walk as much as you can.
Loving the over fat. Gotta call it what it is.
Lost me when he suggested to drink gator aid before a workout
Take the things that are helpful, discard the rest. Don't throw the baby out with the bathwater.
I eat plain sugar before workouts
What's the "science" behind saying someone's "ideal" weight is the same for everyone using their gender/height? Based on his suggestion, every male that is 5'9 has an ideal weight of 155 lbs?? (110lb + 5lbs per inch over 5')
I'm curious to explore this more as well. Does "ideal" mean ripped? Is it lean body mass? What happens when you add on more muscle -- that would mean adding additional pounds wouldn't it? It would be good to have a little more conversation around this point to pull out more nuance for what a good target would be per individual.
@@backtomobay2642It depends on a person's bone structure, not everyone of a particular gender at a particular height will have the same target scale weight. A good starting point for men who have fully developed their natural, muscular physique after several years of consistent training, is a BMI of ~26 at 10% body fat.
Why is carnivore Vs Vegan such a political thing? Also why are these extremes so popular? It’s seems so much common sense that a combination of the two is good. Nothing in excess, everything in moderation. Every thing healthy inherently becomes unhealthy with too much of it.
Probably a rep vs dem pov...
The amount of ads in this very short conversation is obscene. I pay for TH-cam premium not to have to listen or ffwd past this shit.
I used to like Dr. Naiman…
Mars?
I wish gabrielle and ted were a couple
So I tried to click on Ted's website that is listed and it appears to be blocked or disabled somehow. Took my pop-up blocker off with the same results
It worked for me.
No one gets jacked on soy
🤣
No one gets jacked without steroids
@@ColocasiaCorm Sorry you're a disgruntled vegan but that's not true.
@@TheRealMathilda sorry you’re a disgruntled virgin
I mostly concur with everything Dr. Naiman says but he goes way off base comparing saturated fat to fructose. They are not remotely comparable. True, fructose consumed in moderate quantities with the corresponding fiber in fruit can likely be metabolized without injury. 30% of fructose intake is in the form of sweetened beverages and the next largest chunk of consumption is in ultra-processed foods. Ground meat is clearly a healthier choice. Contrary to his statements, 70/30% ground meat is not 18% protein. The macro mix per the USDA is 0% carbs, 67% fat (the majority of which is indeed saturated) and 33% protein. Probably prudent to eat less ground meat than leaner cuts of meat if you're overweight but his tirade comparing ground meat to foods containing fructose is laughable. Where's the good doctor's science to substantiate these claims? What legitimate source quotes nutritional epidemiology as authority for a claim? The comparison of saturated fat to fructose does not hold up!
⭐️⭐️⭐️⭐️⭐️⭐️💛
It's crazy how much contradicting information there is by these experts.
Yet the fat men are often strong and have muscle under their simply from hauling around the load
Grass fed beef has more fat in it than corn fed, one of the reasons why it tastes better. Nothing more satiating than fat.
I like Ted but feel he way, way overorients toward the masses who have no ingestion discipline and wish he would more often address those who are able to control their calorie intake. His presentations and strategies are all aimed at maximizing satiety under the presumption that everyone struggles with eating too much making satiety the gold ring, but that's not the case for everyone, especially the type of people who consume this content.
Overorients towards the masses? Did you even think about what you were saying?
He aims at those unable to control their eating (most people in the general pop) however half of consumers in the health-champion space are already good at controlling what they eat and do not benefit from an approach built entirely around compensating for one's lack of control. @@CScott-wh5yk
@@johnny7808 using big words doesn't make you look smarter
@@mnsotapop that's a fair point. Might want to save it for a post where big words are used though.
Lost interest at the repeat of “over fat.” This guy is clearly incapable of empathizing with someone who is not like him. I desperately want to lose weight but would never listen to someone who prefers the use of “overfat” over “overweight.” Why use that unless you want to shame people? That would never build trust but I get it, he doesn’t want to work with fat people.
Over fat can apply to ‘skinny’ people too. What’s the ratio of fat to MUSCLE?
"fat" and "obese" are Hate Speech. Get Woke!
You’re so sensitive. Eat a steak and take a nap.
Because some bodybuilders and athletes are technically overweight without being overfat, and some overfat people are not technically overweight.
Until you reach your ideal weight, stick to low calorie density foods - less than 500 calories per pound (or 500 calories per 450 grams) in their edible form (whether that is cooked or raw). Don't count calories or live with hunger. Walk as much as you can
Great discussion ! I did not get the fiber vs cardio ratio can you please summarise 🫤 thanks
Come on Ted! Dont appreciate your Carnivore bashing with your cute little hot dog analogy. Why dont you give us a little more credit than that; we're not Neanderthals.