Dr Mike Israetel is a Professor of Exercise and Sport Science at Lehman College and the Co-Founder of Renaissance Periodization.
If you’ve ever wondered “is this diet actually working” then you’re probably not alone. However there are now scientifically proven optimal methods for losing fat in the most efficient way possible. And today we get a full breakdown of the optimal approach for fat loss from the best teacher on the planet.
Expect to learn how the physiology of fat loss actually works, whether calories actually matter in your weight loss journey, if you need to count macros when trying to lose fat, how to actually build and keep 6-pack abs, whether there are any fat loss supplements worth your time to take, how long you should stay on a diet for before taking a break and much more…
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00:00 Fundamental Physiology of Fat Loss
09:50 Do Calories Matter?
17:30 How Often You Should Weigh Yourself
23:14 The Truth About Set Point Theory
30:16 Why Modern Society is So Fat
38:18 Managing Protein, Carbs & Fat
44:07 Are Seed Oils Actually Bad for Health?
49:46 Optimal Mealtimes for Weight Loss
57:20 Best Foods to Make Fat Loss Easier
1:10:13 How Our Body Expends Calories
1:21:50 The Facts About Cardio for Fat Loss
1:33:28 Does Resistance Training Help You Lose Weight?
1:42:56 The Key to Getting Abs
1:51:18 Supplements That Help With Fat Loss
1:55:02 Why Do So Many People Fail at Diets?
2:06:27 Mike’s Favourite Fat Loss Tactics
2:11:31 How to Lose Fat With a Sweet Tooth
2:15:15 Diet Transitions & Diet Breaks
2:21:17 Where to Find Mike
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Hello you savages. Get $350 off the Pod 4 Ultra at https://eightsleep.com/modernwisdom (use code MODERNWISDOM)
Get 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom
Get 30% discount on Create’s Creatine Gummies at https://trycreate.co/modernwisdom
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/wisdom
Here's the timestamps:
00:00 Fundamental Physiology of Fat Loss
09:50 Do Calories Matter?
17:30 How Often You Should Weigh Yourself
23:14 The Truth About Set Point Theory
30:16 Why Modern Society is So Fat
38:18 Managing Protein, Carbs & Fat
44:07 Are Seed Oils Actually Bad for Health?
49:46 Optimal Mealtimes for Weight Loss
57:20 Best Foods to Make Fat Loss Easier
1:10:13 How Our Body Expends Calories
1:21:50 The Facts About Cardio for Fat Loss
1:33:28 Does Resistance Training Help You Lose Weight?
1:42:56 The Key to Getting Abs
1:51:18 Supplements That Help With Fat Loss
1:55:02 Why Do So Many People Fail at Diets?
2:06:27 Mike’s Favourite Fat Loss Tactics
2:11:31 How to Lose Fat With a Sweet Tooth
2:15:15 Diet Transitions & Diet Breaks
2:21:17 Where to Find Mike
Thanks Dr Mike, as always your clarity of thought backed by science is extremely helpful.
Ahhhh the good ol' days!!!! Before they ruined my boy Dr. Mike. I love you Dr. Mike & I hope you're doing well – thank you for the countless hours of amazing you've provided me – I love you…I already said that.
MAAAN, I enjoy listening to Mike even if disgaree. It's just really enjoyable.
But he is so wrong about food that it's ridiculous.
NO FOOD fucks with my body as much as refined sugar does. From feeling nauseous, to joint pain, skin problems and sleep problems. Not to mention bodyfat.
And no research will convince me that my own lived experience is wrong.
Dr.Mike is the best, I have been dieting on and off for years everything he says about make sense!!!
Jesus!!!! That was the loooongest way of saying to lose fat adopt a calorie deficit
Ffs🤣
I can’t watch Mr.mike. Ask him about his plastic surgery and really poor diet he eats himself daily. And the mass steroid abuse. Not the person to listen to for health advice. No one knows how he received his doctorate after his dissertation with over 300 errors. He’s entertaining that’s it.
I got diagnosed insulin resistant so no cheat days I had to do food sequencing high protein lean meats, low carb veggies,using proteins like greek yogurt,peanut butter ,cottage cheese to slow digestion so I don't get a glucose spike I don't feel deprived and have learned to make the foods tasty well remaining healthy
He's like if Winnie the Pooh became a body builder.
I’d like to know what this guys IQ is. The way he uses humor and knowledge together suggests it’s extremely high.
I’m going to murder this hotel breakfast now that I know cereal is not Satan if you can’t gain weight.
This is total garbage for most people. Thermodynamics.. people like to throw that to sound intelligent. It’s not calories my friend, I am not selling anything. It’s insulin. I have run the experiments on me, and I have the data.
Just the level of arrogance with one perspective is profound.
"Calorie counting" is a myth? Reminds me of a book from decades ago titled 'Calories Don't Count'. This might be true, but people do! Let's face it; we can trip out on calories, or not. For some people it is a convenient (if not entirely rational) approach at times, but come on kids — suck it up. Take on some individual responsibility for your own health. This whole calories in/ calories out nonsense is just that. Google it. And don't let the robot do your homework, especially flesh and blood robots. Current solid science (some well over a century old) clearly shows us that this notion is simplistic (too simple to address the issue at hand)
. " Weight loss" approaches are out of line for the most part, even for the "morbidly obese". Be honest: a proper, natural human diet is a 'normalizing' diet; if you are underweight, you will gain, if over, lose. And this overemphasis on what is popular/socially acceptable is sad. Look into what is actually known in science, look to the counter-arguement for ALL truth claims. This guy is a sad clown.
20:45 MRI scans are non-ionizing. The NRC gives zero shits of a fuck.
I fell asleep listening to this and in my dream was trying to stop it from playing but it kept going and I thought my phone was broken. Then I woke up
He is so wrong on CICO. If you eat too much fat for your bile to break down, what happens? You poop out the fat. Does that mean you used up the calories? No. It means they just moved through you. Many doctors online showing CICO is a system made to trick people to not worry as much about micro nutrition. I've eaten 4000-5000 calories a day, 1-2 kg of fatty meat and eggs while losing weight. I was definitely not burning 4-5k calories. The body is not a closed system, not every calorie is utilised. Dr.Mike is a tool for big food and pharma.
He is extremely right. Started using a calories counting app, bought a scale, started loosing weight.
Chris missed on this one.
Last 10 min were golden for me 🙌🏻just wat i was looking for❤
44:44
54:04
At this point of the vid on meal timings, doesn't eating to close the bedtime negatively affect sleep?
Some terrible advice in there.
I love that I've realised I can diet for 8 weeks maintain and then diet again if I think it's sustainable to lose more instead of thinking I have to lose heaps all in one period of time. I don't have to diet forever. Diet and maintain, so I don't have to gain yay.
😂😂😂😂😂 always perfect mix of info and giggles ❤
This is useful. Thank you 🙏
That was the greatest analogy of how a calorie deficit works to lower your body fat i have ever heard!
I have been on Ozempic for the past 11 months, and I have lost around 95lbs and I always have counted calories haha just to make sure I never go over my calories even though I don’t ever get close to my calories I have to eat a day because since I am on Ozempic it really cuts my apitite a lot!!!! So yeah, it’s going very well for me though. 😊😊😊😊😊
Ok. So do calories matter or not ? I listened but still don't understand.
I know guys that say Reta is cheating, and they are using every other peptide in the book, including copious amounts of Test lol.
❤😂❤😂
Y'all need to try mountain biking or whitewater kayaking for consistency and rejuvenation, as stated at 1:30 min. No seriously, action/adrenaline sports have got to burn more. It requires so much focus, brain power, and continuous recalculation not to f-up!
So you mean to tell me abs are on Google Play and not the RP App?
2:22:32
Im hearing the take away as a hard two week calorie deficit. Mixed with a couple 24-48hr fastings?
Don’t eat after dinner, be reasonable about desserts, don’t drink calories, get good sleep. 95% of those who do this will lose weight and be healthier. And yep, counting calories and protein grams becomes necessary to gain optimum health and appearance. Just getting half way to optimum is the first step that too few people attempt.
13:53
If they taught healthy eating and meal planning they would eventually have to face the major physical difference between boys and girls and for that reason nutrition was never deeply covered in public school.
This the guy that got a male bbl 🤦🏾♂️
I’m not sure what’s more disappointing seeing my gut, or when it’s not around and I can see my dick
1:09:39 too bad creatine gummies don’t work
Here is a question for experts: how can a woman in her 40’s to loose weight/fat who reached plateau and have thyroid issues?
35:47 my main issue with the GLP-1 inhibitor craze is the fact that the majority of people I’ve met that use them have never tried to lose weight naturally. It becomes a drug addiction. They ARE helpful, but if you take them away, then what? I think they’re great overall, if it works it works. But I think people are ultimately depriving themselves of the satisfaction of losing weight naturally
Comments about sugar are wrong
You guys want Mike's body? 😂
He's a charlatan
It’s anyone else going on ozempic because this video?
Creatine gummies have far less creatine in them than advertised. Many individual gummies won't have any creatine on them at all. I usually dont talk shit about video sponsors, but these "creatine" gummies are especially egregious.