Loading...
July 1, 2024 • 2hr 24min
#804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat
Modern Wisdom
In this episode of Modern Wisdom, host Chris Williamson interviews Dr. Mike Israetel, a professor of exercise science and co-founder of Renaissance Periodization. Dr. Israetel is known for his evidence-based approach to fitness and nutrition. The discussion focuses on the most effective, scientifically-proven methods for losing body fat.
#804 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Losing Fat
0:00
-0:00
Key Takeaways
- Calories are the most important factor for fat loss. Creating a calorie deficit through diet and exercise is fundamental for losing body fat.
- You don't have to count calories to lose fat, but it can be very helpful, especially if you're not seeing results otherwise. Tracking calories gives you precise control.
- Aim for 0.5-1 gram of protein per pound of bodyweight daily to support muscle retention during fat loss. The rest of your calories can come from a mix of carbs and fats based on preference.
- Focus on whole, minimally processed foods like lean meats, vegetables, fruits, and whole grains. These are more filling and nutritious than processed foods.
- Resistance training is crucial for maintaining muscle mass while losing fat. Aim to lift weights 2-4 times per week.
- Walking and other low-intensity cardio are great for burning extra calories. Aim for 8,000-10,000 steps per day on average.
- Diet breaks and reverse dieting are important for long-term success. Take breaks from dieting every 6-12 weeks to reduce fatigue.
- Hunger management strategies like eating high-volume foods, staying hydrated, and using zero-calorie sweeteners can help adherence.
- There are no magic fat loss supplements or foods. Focus on the fundamentals of calorie balance and consistency.
- Transitioning out of a diet properly is crucial for maintaining results long-term. Slowly increase calories back to maintenance.
Introduction
In this episode of Modern Wisdom, host Chris Williamson interviews Dr. Mike Israetel, a professor of exercise science and co-founder of Renaissance Periodization. Dr. Israetel is known for his evidence-based approach to fitness and nutrition. The discussion focuses on the most effective, scientifically-proven methods for losing body fat.
Topics Discussed
The Importance of Calories for Fat Loss (12:23)
Dr. Israetel emphasizes that calories are the most important factor for fat loss:
- Creating a calorie deficit is fundamental for losing body fat. You must consume fewer calories than you burn.
- Calories always matter, even if you're not actively counting them. Any diet that works does so by creating a calorie deficit.
- "Calories are the thing that matters the most in fat loss writ large, period, end of conversation."
- Many people lose weight without counting calories by inadvertently reducing intake through food choices.
Counting Calories and Tracking Weight (17:20)
On whether calorie counting is necessary:
- You don't have to count calories to lose fat, but it can be very helpful, especially if you're not seeing results otherwise.
- Calorie counting gives you precise control over your intake.
- For weight tracking, Dr. Israetel recommends weighing yourself 2-3 times per week on average.
- "If you are maintaining and living an awesome, healthy life, you're not trying to lose weight or fat. I would say you can weigh in from somewhere between never to once every month or two weeks."
Macronutrients and Food Choices (40:54)
On protein, carbs, and fat intake:
- Protein: Aim for 0.5-1 gram per pound of bodyweight daily. This supports muscle retention during fat loss.
- Carbs and fats: The ratio doesn't matter as much as long as you get minimum amounts of both. Personal preference can guide this.
- Focus on whole, minimally processed foods like lean meats, vegetables, fruits, and whole grains.
- "As long as you get minimum levels of fats and carbs, which are very, very low, and most people won't hit whichever one you want, higher or lower, it doesn't matter."
Exercise for Fat Loss (1:23:58)
On cardio and resistance training:
- Walking is an excellent, sustainable form of cardio. Aim for 8,000-10,000 steps per day on average.
- The type of cardio doesn't matter much - focus on what you enjoy and can sustain.
- Resistance training is crucial for maintaining muscle mass while losing fat. Aim to lift weights 2-4 times per week.
- "Resistance training doesn't really help you lose weight. It does in the sense that it burns calories, but it doesn't burn a crazy amount of calories. It's a good amount, but nothing too insane. Resistance training builds and preserves your muscle tissue."
Hunger Management Strategies (2:03:18)
On dealing with hunger while dieting:
- Eat a diet higher in protein and fiber-rich foods.
- Have a consistent meal schedule to avoid getting overly hungry.
- Stay hydrated and drink water before meals.
- Use zero-calorie sweeteners and low-calorie treats to satisfy cravings.
- Reduce overall food palatability slightly to avoid overeating.
- "Having a diet high in fibrous vegetables and really filling foods, tons of veggies, tons of fruits, reducing the overall palatability. I don't mean eating total s**t like space gruel."
Fat Loss Supplements (1:53:28)
On supplements for fat loss:
- Most fat burners and supplements have minimal effects on fat loss.
- Caffeine and other stimulants can slightly boost metabolism and reduce appetite.
- Protein powder can be useful for hitting protein targets.
- Focus on diet fundamentals rather than supplements.
- "As far as real supplements that just straight up work for fat loss, they kind of don't exist."
Diet Breaks and Reverse Dieting (2:17:28)
On taking breaks from dieting:
- Take diet breaks every 6-12 weeks to reduce fatigue and improve adherence.
- Slowly increase calories back to maintenance levels after a diet phase.
- Maintain your weight for 2-3 times as long as you dieted before dieting again.
- "Dieting is a phasic process. It is by definition unsustainable. You diet down for 8 to 12 weeks, even 6 to 12 weeks. And there's no bonus points for 12. If you're getting kind of crazy at 9 weeks, stop the diet, maintain for at least 6 weeks."
Common Dieting Mistakes (1:57:28)
On why many people fail at diets:
- Setting unrealistic goals and timelines.
- Not having a plan for maintaining weight loss after dieting.
- Relying on unsustainable, overly restrictive diets.
- Not addressing the root causes of overeating.
- "Most people fail diets because evolution designed most of us to fail diets."
Conclusion
Dr. Mike Israetel provides a comprehensive, evidence-based approach to fat loss in this episode. The key takeaways are that calories are fundamental, consistency is crucial, and there are no quick fixes or magic solutions. By focusing on creating a moderate calorie deficit through diet and exercise, emphasizing whole foods and adequate protein, and implementing strategies to manage hunger and adherence, most people can achieve successful, sustainable fat loss. Taking periodic diet breaks and properly transitioning out of dieting phases are also important for long-term success. While the process may not always be easy, understanding the science and implementing these proven strategies can lead to effective body composition changes.