Alan is a sought after nutrition researcher and educator, he discusses the art of personalizing weight loss methods that work for you.

Crush your next workout and support your Intermittent Fasting lifestyle with the Creatine Electrolyte Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix
Save 15% with code podcast at checkout

Alan's Book: https://amzn.to/3Zfbdje

------------------------------------Health Tools-------------------------------------

Best Low Carb Snacks: https://bit.ly/best-low-carb-snacks

Best Sleep Mask: http://bit.ly/2AIVbDV

Blue Blocking Glasses: http://bit.ly/blueblox

Best Mouth Tape (Nexcare): https://amzn.to/31qJayh

NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE

Breath Right Strips: https://amzn.to/31t5VSl

A Metabolism Book Should Have:https://amzn.to/2jUiAh5

----------------------------------------Show Notes-------------------------------------
0:00 Intro
7:15 Everything about diet should be individualized.
9:10 Planned hedonic deviation = Cheat Day.
9:45 24-hour energy expenditure is resting and active energy expenditure.
12:10 During prolonged dieting makes you move less, fidget less, and move slower.
12:55 A cheat meal or day bolsters adherence to a program long term.
14:45 A prolonged low-calorie diet without breaks causes your body to slow down your non-exercise activity.
17:10 If every few weeks you take a week off from dieting, you stick to the diet better.
20:00 Processed diet foods are still junk food.
21:10 Fasted cardio vs fed study saw no significant difference in fat loss in women.
24:00 It is also important to look at the 24-hour period after exercise.
30:30 1.6 grams/kilogram of body weight of protein is required to maximize muscle and strength gains in non-dieting conditions.
36:50 Increasing protein intake well beyond the RDA shows no significant effects on kidney health, liver function, or bone health.
39:55 Muscle loss can begin in your 30s with a sedentary lifestyle.
42:15 Age related anabolic resistance is related to obesity.
46:00 Risk goes up with BMI of 35 and up.
50:20 Creatine works well for increasing muscle size and strength.
55:20 Supplementing with leucine shows higher muscle protein synthesis responses.
56:45 When you are consuming adequate daily protein, the addition of BCAAs does nothing to increase muscle size and strength.
1:01:40 Match your carb fueling with the demands of the training.
1:04:15 Maximized muscle growth is not optimized on ketogenic carbohydrate levels.
1:07:40 On a very low carb diet, your appetite, output capacity, and resting glycogen levels are lower.
1:09:45 Carbohydrate/Insulin Hypothesis of Obesity is not proven in testing.
1:12:40 Hyperpalatable energy dense foods, full of refined carbs and fats, are what cause us to gain body fat.
1:16:10 “When you stop drinking, you start thinking.”