Ultimate Fat Loss Guide - Gabrielle Lyon - Mike Israetel - Layne Norton - Don Saladino

**Dr. Gabrielle Lyon** (0:00)
For every 10 people who lose weight, only one will keep it off for good. How you would think about fat loss, because that's what everybody wants.

**Dr. Mike Israetel** (0:08)
You don't have to count your calories, but it's a really good idea to understand that calories matter.

**Dr. Gabrielle Lyon** (0:14)
Most people don't fail because they're lazy or lack willpower. They fail because they're following the wrong strategy. So what's the right strategy?

**Don Saladino** (0:23)
Listen, we need strength training, three days a week at a bare minimum.

**Dr. Layne Norton** (0:25)
The number one most important thing, get your energy intake correct. If you want to lose fat, you have to consume less energy than you expend.

**Dr. Mike Israetel** (0:33)
Dieting is tough. A condition in which your body is not getting sufficient calories to maintain its weight almost always accrues some fatigue. And we call that diet fatigue in the industry.

**Dr. Gabrielle Lyon** (0:42)
By mastering these strategies or habits, you can lose weight and keep it off. No gimmicks, no fad diets, just science-backed, proven methods.

**Dr. Mike Israetel** (0:51)
So we took care of most of the theory behind how people can lose weight. But there's a missing piece.

**Dr. Gabrielle Lyon** (1:05)
The world is really confused about fat loss, about muscle. Where can we start with fat loss?

**Dr. Mike Israetel** (1:11)
People that are loudly proclaiming things that are one of two categories, wild exaggerations or things that are just categorically untrue.

**Dr. Gabrielle Lyon** (1:20)
Give me an example.

**Dr. Mike Israetel** (1:22)
Yes, categorically untrue. Calorie balance is a myth, calories don't matter. Wild exaggeration, the low carb lifestyle is great for everyone. And you hear that enough from those people and they're iconoclastic enough that you come up on your social media feed, they write best-selling books and all this other stuff. And all of a sudden, your idea of the thing, like I've had people tell me like, well, so like diet soda is like bad for you. And I'm like, no, it's near consensus that it's totally fine. It's essentially almost inert. And they're like, well, I heard like, well, yes, you're hearing lies and half-truths and misunderstandings from lots of people on social media that just say a lot of stuff. But I wouldn't really only point the nasty blame finger at the producers of this kind of knowledge. I think most of it comes down to a consumption problem. A lot of people are not really interested in what maybe they consider dry and boring ideas. They're interested in sexy ideas. They're interested in quick fixes, kind of a serendipitous fix where you like, there's this really complex puzzle and you click one piece and it goes, and it's all in place versus like having to do this and that.

**Dr. Gabrielle Lyon** (2:31)
You know what this reminds me of? This reminds me of success.

**Dr. Mike Israetel** (2:34)
And the things in common between fitness success and business success are actually quite massive on a principle level. They both have that little sting at the end of like, I got to do all this fucking principled work for years. The fuck like that? Give me one hack. Just one thing is so I can get successful, so I can lose fat. And here's the thing, I absolutely at a deep level never blame people for looking for shortcuts. Because as we develop as a society, we come up with shortcuts to things. If you told someone 150 years ago, Yeah, that's fair. They're like, hey, how do I get to 90 miles away? You're like, well, you get in a car and just do this and it goes. And if we say this in about three or four years, you're going to be like, you just actually get in the car and just do this and it just goes.

**Dr. Gabrielle Lyon** (3:14)
I'm not getting in the car, but.

**Dr. Mike Israetel** (3:15)
What the hell is a car? What the hell is a car? And you're like, right, so this thing that drives, it's like having 150 horses, but all in one chariot. And the horses are invisible. They're like, you're out of your mind. And they're like, yeah, it's all shortcuts in the future. You want to go get food? You don't farm. You don't know anything. You just show up to the grocery store. You just got a weird swiping, some kind of a weird little card, and you just take whatever you want and you leave. They're going to be like, this is nonsense. So if people didn't want shortcuts, if they didn't want massive efficiency improvements of orders of magnitude, they would have never invented amazing things. Like if we were like, it's all hard work, brother. Someone's trying to invent like the industrial revolution, like the farming equipment. You're like, man, this guy's just a book of pussies, just trying to get out of work. Like dude, you're an insane person. So it's great to look for shortcuts. It's awesome. But you gotta be able to tell what shortcuts are cut and you're right into bullshit that doesn't work and which ones are actually effective. And there are some effective little shortcuts or hacks, but in the diet realm so far, they're few and far between. And you can exploit them really well if you're good at the rest of the thing.