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In this episode, Mike Fave explores the critical importance of preserving lean muscle mass during weight loss, especially when using caloric restriction or fasting. He explains how lean muscle is the body’s primary source of metabolically active tissue and why losing it can lower your metabolic rate, making it harder to maintain weight loss. Learn the science behind fat mass versus fat-free mass, the impact of aging on muscle loss, and how to set up a fat-loss diet without sacrificing muscle. Discover the importance of adequate protein intake, resistance training, and strategic tracking to optimize your weight loss journey. 🔹 Looking for Help Losing Body Fat Without Losing Muscle? ✅ Download The Nutrition Blueprint → https://mikefave.com/the-nutrition-blueprint/ ✅ Work With Me → https://mikefave.com/work-with-me/ 🔹Where to Find Me: ✅ Website: https://mikefave.com/ ✅ Twitter: https://x.com/MikeFaveScience/ ✅ Instagram: https://www.instagram.com/mikefavescience/ ✅ YouTube: https://www.youtube.com/@MikeFaveScience/videos 🔹 Timestamps: 0:00 - Introduction: The Risk of Losing Lean Muscle in Weight Loss 0:14 - Importance of Maintaining Lean Muscle Mass 0:30 - Role of Metabolically Active Tissue in Weight Loss 0:38 - Impact of Caloric Restriction on Metabolic Rate 1:17 - Fat Mass vs. Fat-Free Mass: Energy Usage Explained 2:04 - Total Daily Energy Expenditure Breakdown 2:37 - Metabolically Active Organs and Their Energy Consumption 3:40 - Importance of Maintaining Fat-Free Mass for Metabolism 4:45 - Muscle Mass and Aging: Impact on Mortality and Health 5:52 - Case Study: Muscle Mass Changes from Young to Old Age 7:13 - Consequences of Muscle and Bone Loss in Aging 8:11 - Risks of Severe Caloric Restriction 10:51 - Importance of Micronutrients in Caloric Restriction 12:09 - Protein Intake: Key to Preserving Lean Muscle Mass 12:52 - Role of Resistance Training in Preventing Muscle Loss 13:45 - Importance of Adequate Protein and Resistance Training 14:14 - Risks of Yo-Yo Dieting and Loss of Lean Muscle Mass 15:28 - Strategies for Tracking Progress and Adjusting Diet 16:52 - Triangulating Symptoms, Weight, and Lean Body Mass 17:00 - Conclusion & Call to Action: Preserve Muscle While Losing Fat Sources: https://www.mdpi.com/2072-6643/10/4/423 https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1363181/full https://pmc.ncbi.nlm.nih.gov/articles/PMC9036397/#R82 https://www.ncbi.nlm.nih.gov/books/NBK591031/# 🔹 Disclaimer: This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.

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America is in the middle of an obesity epidemic, with nearly 75% of adults overweight. But why, despite all the diet trends, exercise programs, and "expert" advice, are so many people still struggling with fat loss? I used to be one of them—300 pounds, following all the mainstream health advice, and getting nowhere. That’s when I discovered the diet myths keeping me (and millions of others) stuck. In this video, I’m exposing 7 of the biggest lies about nutrition, calorie deficit, and metabolic health—so you can stop wasting time and start getting real results. Think eating less and moving more is the key? That a healthy lifestyle starts with a low-fat diet or green smoothies? That’s exactly what the food and fitness industry wants you to believe. But the truth is, your body isn’t a simple math equation—it’s a complex system that needs the right fuel to burn fat and thrive. If you’re tired of mainstream nonsense and want real health tips to take control of your wellness, hit play now. Let’s break free from the myths and unlock real, sustainable weight loss. Chapters: 00:00 Introduction 02:12 Myth 1 05:44 Myth 2 08:08 Myth 3 09:14 Myth 4 11:12 Myth 5 12:14 Myth 6 14:04 Myth 7 Connect with Dave Asprey! Website: https://daveasprey.com TikTok: https://www.tiktok.com/@daveaspreyofficial Instagram: https://www.instagram.com/dave.asprey/ Facebook: https://www.facebook.com/Daveaspreyofficial/ X: https://x.com/daveasprey YouTube: https://www.youtube.com/c/daveaspreybpr The Human Upgrade Podcast: https://www.instagram.com/TheHumanUpgradePodcast/ and https://m.facebook.com/Thehumanupgrade/

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