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Looking for sustainable weight loss? Try semaglutide! It’s worth noting that significant weight loss often leads to a reduction in muscle mass. This is a natural response as a lighter body requires less musculoskeletal support. Discover more insights in this week’s episode of Inside the Cure. https://youtu.be/YdNDXN9gKQY #podcast #semaglutide #weightloss

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Use Code THOMAS for 50% off Hiya: https://www.hiyahealth.com/thomas New Study on "Maingaining" Proves Lots of Scientists Wrong About Building Muscle This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. Click HERE to Subscribe: https://www.youtube.com/c/ThomasDeLauerOfficial?sub_confirmation=1 Please check out the new Shorts channel, DeLauer Clips and Workouts, here: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA/videos Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/ Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer References https://journals.lww.com/acsm-msse/abstract/9900/a_randomized_trial_of_healthy_weight_gain_in.488.aspx https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-023-00651-y Timestamps ⏱ 0:00 - Intro 0:50 - 50% off Hiya 1:41 - New Study 4:25 - Ways to Mitigate Fat Accumulation

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Ditch the myths—real weight loss is about hormones, habits, and holistic health. Subscribe now for real talk that gets results! Welcome back to Zen Regen with your host Megan Sharpe, COO of Zen Regen and certified health coach. In this episode, Megan is joined by Dr. Ruby Dang, naturopathic doctor and clinical study investigator, for an eye-opening discussion on sustainable weight loss beyond calorie counting. They bust the biggest weight loss myths, explore the power of GLP-1 medications like semaglutide and tirzepatide, and explain how a holistic approach—including lab testing, supplements, and emotional health—can transform your weight journey for good. Learn how Zen Regen’s whole-body method supports metabolism, sleep, hormones, and even emotional triggers. If you’ve hit a plateau or are tired of the yo-yo cycle, this episode is your blueprint for lasting change. Timestamps: 00:00 – Why Willpower Isn’t the Whole Story 01:30 – How GLP-1s Help Beyond Weight Loss 03:00 – Debunking the “All Calories Are Equal” Myth 07:45 – Holistic Weight Loss Explained 13:00 – Supplements & Medications: When to Use What 20:30 – Preventing Muscle Loss and Ozempic Face 28:00 – The Role of Hormones & Insulin Resistance 33:00 – Stress, Sleep & Weight Loss 36:00 – NightLase & Zen Regen’s Unique Offerings 39:00 – How to Avoid the Yo-Yo Effect 42:00 – Final Thoughts & Where to Find Dr. Ruby 🎯 Want expert help with your health goals? Schedule a consultation with Zen Regen. 💬 Found this helpful? Like, comment, and share with someone on a wellness journey! 🔗 Visit Zen Regen: https://www.zenregen.com/ 📸 Follow on Instagram: https://www.instagram.com/zenregensac 🌿 Connect with Dr. Ruby: https://www.drrubainadang.com/ https://www.instagram.com/healwithdrdang/ #SustainableWeightLoss #GLP1 #HolisticHealth #ZenRegen

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There has been plenty of talk about the need to do lots of steps, with lots of us regularly checking our devices to see how many steps we have achieved in day. If you have ever recorded your steps you will know that it actually quite difficult to reach the much talked about 10,000 steps in one day, especially if you have a fairly sedentary job. Most of us lead very busy lives and we have to put a lot of our time and energy into our work. We all need to figure out how to squeeze an effective fitness routine into the limited time that we have available? The good news is that HIIT looks like it might be a shortcut to fitness which doesn’t take anywhere nearly as much of our time as 10,000 steps. HIIT, or high-intensity interval training, is a training technique in which you give 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. HIIT increases the body’s need for oxygen during the effort creating an oxygen shortage. Your body compensates by demanding more oxygen during recover. This effect is called’ excess [post-exercise oxygen consumption is the key reason why intense exercise is more effective at burning fat than slower, steadier exercise. --- Dr. Palaniappan Manickam MD, MPH Internal Medicine | Gastroenterology | Epidemiologist --- For Tamil videos, please subscribe to my Tamil channel: https://www.youtube.com/channel/UCYxezj89xof3XRLFqly20VA Like us on Facebook: https://www.facebook.com/Dr-Pal-102856268051377 Follow us on Instagram: https://www.instagram.com/dr.pal.manickam/ Follow us on Twitter: https://twitter.com/drpal_manickam Join us on Telegram: https://t.me/Ask_Doc_Pal Email: [email protected] If you want to donate to AISHWARYAM TRUST, here are the details. Website: https://aishwaryamtrust.com/

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Watch more Healthy Eating videos: http://www.howcast.com/videos/421387-How-to-Eat-Healthy-Snacks-on-a-Diet Enjoy one of these healthy, low-calorie snacks without going off your diet. Step 1: Eat fresh fruits and vegetables Eat fresh fruits and vegetables. One cup of raspberries, one cup of sliced bananas, and two cups of carrots, are each only 100 calories. Tip Fruits and vegetables provide fiber, minerals, and vitamins. Step 2: Make a homemade trail mix Make a homemade trail mix by combining raisins, walnuts, and chocolate chips in a plastic snack bag. Great for on-the-go. Step 3: Spruce up a baked potato Spruce up a baked potato with fat-free plain yogurt and a dash of Cajun seasoning. Approximately 200 calories. Step 4: Snack on nuts or seeds Snack on a handful of nuts or seeds. Nuts and seeds are high in protein, which keep you feeling full longer. Tip Approximately 2 tablespoons of peanuts are only 100 calories. Step 5: Satisfy your hunger Satisfy your hunger with a fresh blueberry smoothie. Blend the blueberries, yogurt, banana, and ice in a blender for 30 seconds on low speed. Not only is this smoothie tasty, it's filled with antioxidants and vitamins. Step 6: Eat smart Eat smart by choosing whole grain snacks, such as whole grain pretzels, crispbreads, and crackers. Step 7: Fulfill your sweet tooth Fulfill your sweet tooth by putting light whipped cream on top of mandarin oranges. It's a great substitute for ice cream. Did You Know? Mandarin oranges were introduced to the United States in 1882.

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Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: https://quiz.builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is. When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be. Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking. Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up. This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat? If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus. That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more. Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.