Hi {NAME}, Doing the impossible : Building muscle and losing fat at the same time. Can it actually be done? The answer is a clear yes. However, you need to understand and leverage the keys to building muscle and losing fat, or it won’t work… Dr. Gabrielle Lyon is a master of this field. I had the chance to interview her a few weeks back, and I’m going to break down everything she told me about how to successfully build muscle and lose fat at the same time. Protein Intake The very first thing Dr. Lyon talked about was protein. The Recommended Dietary Allowance is abysmally low. Dr. Lyon shared some amazing studies done on humans where researchers simply doubled protein intake on subjects and saw crazy results… The subjects that were resistance training lost more fat and maintained more muscle just by doubling their protein intake from 0.8g/kg to 1.6g/kg of bodyweight. Getting enough protein is absolutely crucial. Resistance Training If you care about maintaining or building muscle, you have to be resistance training. Zero questions asked. Here’s the good news though : It doesn’t require much. Dr. Lyon helped perform a study where two groups of subjects ate a diet of 1,600 calories. One group did zero exercise, the other did 2 days per week of very minimal resistance training (yoga + bodyweight). The group that resistance trained for only 2 days lost more body fat and maintained lean mass. So you don’t need much, but resistance training is required if you’re looking to improve body composition. Proper Supplementation Whether it’s from diet or supplementation, these are the 5 nutrients you NEED to be getting to put on muscle and lose fat. - Whey Protein
- Creatine
- Omega-3 Fatty Acids
- Urolithin A
- Vitamin D Okay, you might be thinking, "These all make sense… But what the heck is Urolithin A?" You’ve probably heard me mention it before. This postbiotic is becoming more important with every research paper that comes out… It’s found naturally in foods like walnuts and pomegranates and helps increase mitophagy. Mitophagy is the process of flushing out old mitochondria within the cell and generating new ones. So the mitochondria is repairing itself and improving cellular performance. What does that have to do with muscle? Think about it : If you can improve the cellular function of your muscles, not only are they going to perform better, but they’re going to recover quicker and build bigger. So Urolithin A is critical if you’re looking to build muscle. The only problem is that 40% of humans don’t have the gut microbiome to generate it, so supplementation is necessary. Timeline Longevity has the best Urolithin A on the market (IMO). Right now it is [40% Off for Amazon Prime Day]( (ends midnight on 10-9-2024) [CLICK HERE TO GET IT ON AMAZON for 40% OFF!]( If you’re one of the unlucky ones that can’t produce Urolithin A or just want an easier way to get it in everyday, check them out and try it while you can get it on Amazon. Sleep There’s new evidence to support that one night of sleep deprivation will reduce muscle protein synthesis by 18%. Think about that… Obviously we’re all going to have a bad night’s sleep every now and then. So what should we do? Studies have shown that high intensity training (HITT, MetCon workouts) while sleep deprived can actually have detrimental effects. However, where resistance training is a bit lower intensity, it can actually be beneficial and won’t exacerbate your bad night’s sleep. So get a nice weightlifting session in, avoid high intensity workouts, and get back to a good sleep routine. Glucose Management If your glucose levels are chronically high, your ability to lose fat goes out the window… Even if you’re losing weight, it’s likely the wrong kind of weight if your blood sugar is high. To keep it low, avoid bad sleep and stress as much as possible. That’s clearly not possible 100% of the time. Life happens. If you ever get a bad night’s sleep or have some extra stress going on in your life, one of the best things you can do is limit your carbohydrate consumption for the day. That will keep things in check and make sure the problem doesn’t get worse, as carbs will just elevate blood sugar levels even more. I personally know several surgeons who limit carbs during long shifts or surgeries. They’re less shaky and more focused when they keep carbs low. Caffeine Caffeine is one of the most studied molecules right next to creatine. The mobilization of fat from caffeine is a real thing. We don’t know exactly why mechanistically, but we do know that caffeine will help you lose fat. Just be careful not to co-ingest caffeine with creatine. New studies are starting to show that creatine loses its effects when co-ingested with caffeine. Keep your caffeine and creatine consumption separate by an hour or more, and you’ll be good to go. Like I said earlier, it’s 100% possible to lose fat and build muscle. Whether you’re currently trying to do it or planning to, make sure to follow these principles. If so, muscle gain and fat loss will be all yours. - Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States