As someone who have been doing Intermittent fasting and different types of fasting, I also did an experiment with water fasting for several days and even though I have high test and decent genetics, I lost a considerable muscle mass, so really, don't do more than 24 hours fasting if you want to preserve and build muscle, just do the usual intermittent fasting, eat enough protein and calories, train hard, and that's it, you'll build muscle the same as any other way of eating. Best

@user-uy3tm9ee5l

13 күн бұрын

Too often people lump all fading together. I do 16:8 and so do my athletes and it's worked great. Just got to be disciplined and get those calories and protein in. Prolonged fasting is what people usually think of when they shit on fasting. Obviously denying your body nutrients is horrible for things like muscle mass or performance in general. People really need to be specific when talking about fasting

@supagreatman2826

7 күн бұрын

Thats why they say intermediate ​@@user-uy3tm9ee5l

I would appreciate a few more specific examples of cutting fat and maintaining muscle routines. Generalities from 30k feet are not very actionable.

@fabiansandoval6132

11 күн бұрын

Its simple my friend. Whatever your ideal body weight is consume that in protein. Lets say you weigh 250 pounds and ideally you want to be 200 pounds. That means you need to consume 200 grams of protein in 3 or 4 meals. So about 50 grams per meal and broken up at about 3 hours in between. You need to do weight training 3 to 4 xs a week and walk about 30 mins to 1 hour a day. 7 days a week. Try to eat whole foods. Sleep 8-9 hours a day. Its not that complicated but the discipline is super hard. Also try to walk 15 minutes after each meal. This will lower blood sugar. 😊

@DMichaelJunior

8 күн бұрын

@@fabiansandoval6132 Indeed simple to write. A little harder to implement. This is where the discipline becomes a significant factor. I've found Peter's discussion with Luc van Loon much more informative, precise and more study based. 1.6-1.8g protein/kg body mass/day to build muscle. 20g of protein per meal is optimal for protein synthesis (probably higher for heavier folks). Digestibility of the protein also plays a factor. Probably need more in real food vs. from whey protein shakes. Luc states that studies show that resistance training twice a week will prevent lean mass loss while in a calorie deficit.

For what it’s worth, I maintained and even added reps and weight for my lifts while on a 10 week cut. The info in this video is congruent with my experience

Thank you so much for your research and all that you do, @PeterAttia MD! 💯

This is the information I've been looking for. I'm more like 30+ BMI looking to get lean. I'm experimenting with 3-5 day fasting during the week, with high-protein / sliw-carb weekends, with resistance training throughout (higher on these feeding weekends). I can't afford all the scans and monitors so I'm just winging it. But, I started the year at around 320 and I'm 279 with a full food tank this morning, so I am feeling like I'm moving the needle. To Layne's point, the scale is harder to gauge because on day 5 of a fast, the scale looks s lot different than after 2 days of feeding and lifting.

@grimtrigg3r

16 күн бұрын

You’re going to fast, zero food, 3-5 days in a row? If yes, might I suggest alternate day fasting? That way you’re not entering the danger zone of lean body mass reduction. With extreme fasting, the body will start to grab lean body mass tissue along with fat. Your resistance training will help to attenuate this, but it’s still a fair gamble. Good luck on your fitness journey, friend!

@Philusteen

16 күн бұрын

@@grimtrigg3r i've done alternate-day fasting (note - in 2000 I was well over 400 pounds, so it's been quite a journey). My current plan is to use fasting and lifting on sort of a sliding scale; ramping down the fasting as the flab goes down, and ramping up the lifting. Part of "the experiment" is all the excess tissue that comes along with being grossly overweight. I feel like the longer fasts, with weight training, are helping me tap into it for gluconeogenesis instead of LBM, and, well - I'll be 57 this year and I really just want to see if I can knock it out of the park before my 60's start. 🖖

@aaronolejniczak6604

16 күн бұрын

@@PhilusteenI can see your perspective here, but I would say supplementing with at least a scoop or two of whey post workout will do you nothing but good. You can continue to “fast” or more so “time restrict feeding” but still provide your body with some extra MPS signaling

@Philusteen

16 күн бұрын

@@aaronolejniczak6604 on heavy lifting days I bracket with whey and some carbs (like purple sweet potato), but during the week it's just creatine, citrulline, electrolytes and coffee. In about 20-30 pounds I'll add more to the mix, of course.

@aaronolejniczak6604

16 күн бұрын

@@Philusteen I can tell you’re definitely much more informed than most. I respect it! 🫡 good luck to you and your fitness journey. Stay strong into those 60’s my man

Working out 4 to 5 hours a day is a bit extreme unless you're taking long breaks in between sets and 5 hours is still to much. Professional bodybuilders max out at around 3 hours but they also use PEDs speeding up their recovery times. I remember listening to a Dorian Yates interview and he said he only trained 1 hour a day 4 times a week and he was considered the first mass monster. Everyone is body specific and some guys can bulk up very fast. A great example is Paul Dillett, he gained muscle very fast.

@cchia6640

16 күн бұрын

Working out 4-5 hours a day is impossible unless you are doing that as a career and have no dependants lol 1-2 hours of hard exercise is more effective. Save yourself 3.5 hours

@nickbargas7352

16 күн бұрын

@@cchia6640 I love Peter's knowledge and wisdom. He said he is now at 90 minutes a day because life has changed. He was most likely single in 2011 without children but now his priorities changed and so did his workout. He is actually so technical that it borders on OCD in a way. He is unhappy with a 16% body fat now compared to the 7% he used to be and he said he lost a lot of muscle. I personally think he looks great now. Life happens and you adjust to it, priorities change and health becomes much more important that looking jacked. I also think he had a major back injury so that plays a big factor in your training. A happy medium is always best IMO.

@justincruz8352

3 күн бұрын

@@nickbargas7352working out 90 minutes a day and doesn’t like being at 16% body fat. I can only assume he has a cookie addiction

How do you feel about the Occasional Niacin flush I have seen people drop weight and preserve muscle mass using this.

For the majority of humans looking to drop excess fat, gain muscle tone, optimise mobility and live healthy for long years, what if we skip all the very technical percentages, and convoluted stuff and just pay attention to fast intermittently, do different kinds of weight training, only eat real food and organise our meals for optimal nutrition and balance, won't it work?

@Gref75

15 күн бұрын

Attia says all this you mentioned (except weights) is nonsense. So yeah, expert lol.

as a female bodybuilding competitor, if I’m between 11% body fat and actively trying to lower to single digits, i lose about .5 muscle per every 1% body fat below 11%. Very tricky stage because it is really specific to the individual

Great content! Question, I’ll keep kinda broad: all these techniques to loose weight can work for endurance athletes too?

@JakobWheler

15 күн бұрын

If you resistance train 2-3 times per week and don't crash diet you shouldn't lose any muscle mass. Muscle loss is usually a result of a lot of poor workouts over a long period due to low energy and not being able to hit the same reps/weight in the gym. Some strength loss is to be expected when your weight goes down, but you shouldn't get weaker pound for pound.

Thanks guys! There’s nothing that Lane hasn’t done “the other day” lol. Peter doing a much better job of not cutting off the other person constantly mid speech!

Listening to these two is like drinking vinegar, you heard it's good for you but realize you could never do it.

@msbond86

15 күн бұрын

Speak for yourself. You can do what you set your mind to!

@georgecheliotis418

12 күн бұрын

I drink vinegar twice a day straight up with no water diluting it... So much for that analogy..

Please include the numbers for women in these videos. Thank you

This is a recent video? Did Peter ease up on his dogma that longer fasting isn’t worth it because you will lose too much muscle mass?

The reverb on the audio is annoying!

And why would anyone want to go from 7% to 5%? Obsession is likely to reduce the health benefits you have derived from your routines.

@wendymcgill7717

7 күн бұрын

A bodybuilding competition

Do you see any shredded 80 and 90 year Olds? Super rare if so most end up with neurological and or heart disease. Put your mitochondria to work in your brain and go outside and never miss another sunrise.

hey whats the set-point on the BS about your 4% bodyfat. Thanks!

15% to 7%? 15% is the starting point!?? Is this podcast relevant for humans or people of supermans planet Krypton?

@Gref75

15 күн бұрын

It is a podcast where a guy who uses needle on himself more often than a nurse on her patients is teaching us how to get healthier. Think about that for a second.

@majdsarhan1990

14 күн бұрын

He is Dr. Douchebag, but I went from 15% to 8% in 5 months, with no needles

@brianlewis8722

14 күн бұрын

​@@majdsarhan1990y'all are cracking me up. 😂 I'd love to see Beavis and Butthead comment on this video. All in good fun of course. 😁

@jays2150

14 күн бұрын

If you’re >15% bf. This pod isn’t for you. Go take a walk everyday and cut your calories and come back in 3 months with the adults

@Daniel-kb3mf

14 күн бұрын

You don't need any videos to get to 15%, Its way too easy. (coming from someome who was 30%+ for a decade)

Recorded 3 years ago?

@Themata

16 күн бұрын

See 15:30 where 2011 was 10 years ago. You need to put recording date I the description

@Bionictotquewrench

15 күн бұрын

Yeah, and Attis talks about how he was still fasting regularly in the previous year, which he has moved far away from now.

3k maintenance? Good grief. Must be nice to eat that much

@BBCgeneticsPK

15 күн бұрын

It’s not nice at all. It is actually miserable having to force feed until your literally gagging over your trash can just to try to hit maintenance or a surplus.

@112jungle

15 күн бұрын

Probably training twice a day too

@msbond86

15 күн бұрын

I don’t envy it. That’s a lot of work, time, money, and very difficult to eat that much.

@ironmangolfer824

6 күн бұрын

If have lean body mass and train daily, you need at least 3k cal-this is what fat ppl don’t understand

@JarettGray1604

6 күн бұрын

Tell that to my grocery bill! Steak and chicken and salmon ain’t cheap!

I totally disagree on his take if you have a high body fat % you don’t have to worry about losing muscle when cutting. If your in a calorie deficit and are losing weight if your body needs essential aminos it will steal from muscle tissue for adequate nutrition. To me when he speaks about people in the sub 10% range they are exceptions to the norm and are probably on gear especially getting into the 5% range.

I’m 6’ weighing 216 lbs and want to lose 15 lbs of body fat.

@ericmiller4519

16 күн бұрын

Eat healthy fats, and most of your carbs earlier in the day. Drink lots of water, unsweetened tea, black coffee. Walk more. Don’t go for big diet/lifestyle changes out of the gate. Do what you can manage consistently. Good to get fat off, great to keep it off! Good luck brother you can do it!

@williamsnyder4484

16 күн бұрын

@@ericmiller4519 thank you!

@DaiChurch

16 күн бұрын

Protein Sparing Modified Fasting

@georgecheliotis418

12 күн бұрын

​@@DaiChurch I never knew you could spar this way

Haters can hate, I can relate as a woman at 37 eating over 2700 calories in my offseason and maxed out at 17% bf with zero cardio just lifting. Currently under 10% body fat and increasing food while decreasing cardio and maintaining. 1985 calories is a deficit for me. Lift weights and lift heavy boys….and yes I’m a natural athlete. More muscle you have, easier it is to maintain weight and more you can eat! Good advice for the advanced athlete level. Probably not relevant to the gen pop who don’t get the concept of progressive overload and weight training to failure.

Its hilarious to me that Peter thinks he was ever actually 7% bodyfat. Like Layne said, he needs to investigate the error margins for DEXA 😂

The statement from Lane at the beginning of the video that overweight or obese people don’t need to worry about losing too much lean body mass is off target in my opinion. It’s true that the percent of lean body mass loss is higher for leaner people. However weight loss studies in obese subjects consistently show more than 25% lean body mass loss. Notably, these are generally done in the absence of resistance training. But as an obesity medicine physician, it’s something I worry a lot about, especially since subsequent weight regain is usually mostly fat as shown in the Look AHEAD study. Lane’s statement is likely true for an overweight person who is has a relatively lower body fat equilibrium point, is doing a lot of strength training, and especially with exogenous testosterone.

What about the person who is 30% body fat? But tends to lose muscle with calories restriction and exercise? Like what’s wrong there. Why am I not able to squish off fat like a wet towel down to 15% easily? 😂?

I can’t listen to these guys any both super healthy but on Statins??

Age is a big factor on this subject 😅

Nothing “Speculative” and anecdotal bla, bla, bla. Edit: and “opinion”. Lol

LN: Cognitive dissonance was beaten out of me. Also LN: There is nothing inherently wrong with processed food except for [the inherent properties of processed food]. kzread.info/dash/bejne/ZYVr07Swac3FnLQ.html

Layne is a joke. Anthony Chaffee called him out.

Lane isn’t losing lean mass because he is on gear

@georgecheliotis418

12 күн бұрын

Why are you claiming this? Nothing I've seen from him indicates he's on gear. Just because he lifts heavy and you can't, it doesn't give you the right to say stronger people than you are on gear lmao.

@Vasher121

12 күн бұрын

It is a fact. And It’s not out of jealousy

@georgecheliotis418

12 күн бұрын

@@Vasher121 okay what did he say he is taking?

@perman07

10 күн бұрын

If you have no evidence, it ain't a fact, just speculation. It's possible of course, but let's be analytical here. Now what specifically does gear do? They grow muscles and prevent fat loss. The strength gains from steroids are known from being from the extra muscles. Greg Nuckols wrote a decent article coming up with an estimate for how much more top end strength you get as a natural from going on gear. Based on comparing tested and untested powerlifting federations. His estimate was 10% more strength. Now Layne Norton is not above tested records, and he doesn't have a blatantly unnatural look like for instance Mike O' Hearn or the Rock. He's at the edge of what I believe naturals can achieve though, but I don't think it's obvious either way. I personally believe he's natural since he's a smart hardworking gifted guy who's been lifting a long time and unlike you Vasher121, I actually backed up my argument. See if you can be a grownup and do the same when you're calling a person you haven't met a liar.

@Vasher121

10 күн бұрын

@@perman07 Good steroids and recovery. And steroids and powerlifting

I'm just here to say Layne is a sham. Not worth the electricity I spent to type this here.

The only mistake Dr. Peter Attia does is that he eats RED MEAT 🥩

@joviankaz

16 күн бұрын

"red meat" is the mistaken categorization. Deeper a look at the studies and the nuances would help you understand better how while some "red meat" might be harmful (ie. Processed foods), most meat is actually highly beneficial in providing the needed nutrients together with the amino acids and the fat profiles needed in a healthy diet. #grassfed beef, lamb, venison & other wild "red meats" are actually some of the healthiest & nutrient dense ingredients one can ingest

@Nobodyyoucarabout

16 күн бұрын

there is probably no healthier tissue to eat than wild venison

@aaronolejniczak6604

16 күн бұрын

Hope this is rage bait 💀 not the right channel to completely restrict a protein source such as red meat

@AminSabetMD-jv9px

15 күн бұрын

It’s a sensible hypothesis that high quality red meat is healthy to eat, but sufficiently large and long-term studies have not been done to prove that. Meanwhile, very large and long term studies have shown that excessive amounts of total red meat appears to be unhealthy. I wouldn’t bet my health on a sensible hypothesis, so I limit the total amount of red meat I eat to a few servings per week and also try to limit all ultra processed foods. Peter Attia agrees that there is overwhelming evidence that high LDL-C/ApoB is one cause of heart disease, and there is clear evidence that high levels of dietary saturated fat contributes to high ApoB levels. I think he is more willing to eat red meat more liberally because he aggressively manages ApoB with drug therapy. I want to use the least amount of medication therapy necessary while still enjoying my food.

@joviankaz

15 күн бұрын

Here's something about the lies we're told constantly by the processed food industry re. Cholesterol & Saturated fats kzread.info/dash/bejne/ipZ_07mQeKiTqto.htmlsi=bZvrjo6QaTboLzM4