Ask the Expert Panel: Nutrition and Diet Roundtable - - YouTube

Expert Panel: Everything You Need To Know About Nutrition! More diets than ever seem to offer you life-changing results—and have research to back them up. So which one is for you? Two of the best minds in muscle meet up to give you the lowdown!Read the full article: will you eat today? You have a world of choices, and a world of people ready to tell you why you've chosen wrong. It can be overwhelming, especially because sometimes it seems like your very life—or at least the life your six-pack, hard-earned muscle mass, or other aesthetic goal—is at stake. So where do you start? Start here!In the second of our expert panel roundtable discussions, we invited Dr. Jacob Wilson and Dr. Robert Wildman to discuss the fundamentals of goal-based nutrition and how the scientific landscape is rapidly changing. They break down some of the rules that should guide trainees with a range of goals, from losing large quantities of fat, to chiseling off a couple percentage points. Then they discuss three increasingly popular dietary protocols—ketogenic diets, "if it fits your macros," and intermittent fasting—from the perspective of fat-loss and muscle preservation.The best way to learn from these experts is to watch the entire video. Then, if you'd like to refer back to specific sections, use the bookmark links below. Don't see your question answered here? Shout it out in the comments below so they can address it in the future!EXPERT PANEL NUTRITION AND DIET TABLE OF CONTENTSWHO ARE JACOB WILSON AND ROB WILDMAN? - 0:40WHAT SHOULD I CONSIDER WHEN LOOKING AT DIETS? - 2:25Losing fat and building muscle at the same time: Is it possible?Do I have to lose muscle when I diet?Macronutrients and changing body compositionThe two things you need to build muscle and burn fatWHAT IS THE OPTIMAL PROTEIN INTAKE FOR LOSING FAT? - 6:05Three meals a day vs. six meals a dayThe anabolic effect of proteinThe per-meal protein "threshold"The thermic effect of proteinOther ways protein helps burn caloriesHOW SHOULD I DECIDE HOW MANY CALORIES TO EAT? - 9:00The one-week method to determining "maintenance calories"How to perform a "self-inventory"Mifflin-St. Jeor vs. CunninghamWhere to start your caloric deficitYour starting body composition and fat-lossWHY IS IT HARDER TO LOSE FAT THE LEANER YOU GET? - 12:14Your body's preferred fuel sources and how they can changeWhy leaner people need to be careful with caloric deficitsTwo supplements that appear to spare muscle tissue when dietingHow to alter your macros and protein intake when calories go downHOW CAN I BURN FAT AND BUILD MUSCLE AT THE SAME TIME? - 17:40The importance of cellular signaling and how to take advantage of itCardio duration, intensity, and fat-lossHow studies have achieved simultaneous fat-loss and muscle developmentHOW SHOULD I OPTIMIZE MY RESISTANCE TRAINING FOR FAT-LOSS AND MUSCLE GAIN? - 20:45Training frequency: The old way vs. the Norwegian wayHow to balance intensity and frequencyThe muscle protein synthesis "window" and training experience levelHeavy lifting vs. hypertrophy trainingThe importance of listening to your body for training—particularly when dietingKETOGENIC DIETS: WHAT ARE THE BENEFITS AND DRAWBACKS? - 25:05How most people get it wrongThe importance of fats, and the perfect keto macrosCarb-adapted vs. fat-adapted or "keto-adapted"How long it takes to get "fat-adapted"Why very high-protein ketogenic dieting may not workKetones and hunger levelNew research on ketogenesis and health markersKetogenic diets and type 2 diabetesWhy there isn't just one diet for everyoneNew research in carbs and training volumeThe problem with weekly cyclic keto diets, and a possible solution"IF IT FITS YOUR MACROS" (IIFYM): WHAT ARE THE BENEFITS AND DRAWBACKS? - 41:20What are IIFYM and "flexible dieting?""What is sustainable?" vs. "what is optimal?"What potentially gets lost in IIFYMThe importance of healthy choicesWhy your history and "personal inventory" are crucialINTERMITTENT FASTING (IF): WHAT ARE THE BENEFITS AND DRAWBACKS? - 47:30The many faces of IFThe importance of muscle and its impact on IF dietsThe limitations of existing IF studiesObese vs. non-obese populations and IF"Modified" IF protocols for lean athletes

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