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Building muscle while losing fat is absolutely possible, though many don’t believe it can be done. The key lies in maintaining a slight calorie deficit while prioritizing protein and focusing on heavier, more intense lifting. Aim for about 1 gram of protein per pound of body weight for optimal results. Incorporate compound lifts like squats, deadlifts, and bench presses for maximum efficiency in the gym. These movements engage multiple muscle groups and ensure you're making the most of your efforts. Your body will use stored fat for energy while the extra protein supports muscle growth. With the right strategy, you can get leaner, stronger, and more muscular all at the same time! #noblenutrition #fitness #gymlife #StayFit #FitLife #FitnessMotivation #GymLife #TikTokFitness #InstagramFitness #gym #diettips #bodytransformation #bodybuilding #confidence
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There is certainly an enormous amount of discussion regarding GLP-1 drugs such as Ozempic,, Semaglutide, Wegovy, and Mounjaro. And it's no wonder considering 70% of Americans are either overweight or obese.
To optimize gut health and avoid acid reflux and hiatal hernia, losing weight is a key component. It's not the only factor, but an important one.
GLP-1 drugs mimic the action of the hormone GLP-1 which is released into your small intestine from L cells in response to eating.
GLP-1 slows gastric emptying and therefore promotes satiety. It also stimulates insulin release and decreases fat accumulation in the liver. It supports gut barrier integrity (preventing leaky gut) and due to this modulates the immune system and inflammation.
Considering inflammation is at the root cause of most of the diseases we are trying to avoid such as cardiovascular disease, diabetes, cancer, and autoimmune diseases, having adequate GLP-1 production is very foundational to optimal health. It decreases inflammation in your brain as well, decreasing neurodegenerative diseases.
Some of us are "under-responders" meaning that we naturally make less GLP-1 than desired. Such people, me included, suffer with cravings, easy weight gain and more.
It is the under-responder who might really do well to increase their GLP-1.
Can you do it naturally? To a degree, yes.
The following are some diet and lifestyle habits that will raise your GLP-1 naturally that are safe and beneficial to your overall health regardless.
1. Increase the soluble fiber in your diet. e.g. chia, flax, psyllium, beans, oats/oat bran, many fruits and vegetables.
2. Increase your polyphenols found in berries, olive oil and dark greens.
3. Use intermittent fasting - 12 to 14 hours, not beyond.
4. Exercise - movement and resistance training
5. Balance your gut microbiome - I know that's a big one and you'll have to work with a trained clinician to tailor a program to you. We are here to help you with that.
Now on to the problems with GLP-1 drugs:
1. The basic dose is too high for most people. I review in the video what I recommend.
2. Loss of appetite can result in skipping meals and not being mindful about getting healthy macronutrients into your diet.
3. Loss of muscle mass can occur if you don't include resistance training and eat enough to keep up your energy.
4. Constipation can occur. I review in the video some steps I took to counteract this.
5. Not focusing on the meal sizes that work to maintain your healthy weight, but instead eating very little, skipping meals, etc.
I tell my personal story with using Semaglutide in the video. Why I tried it and the results I saw.
Finally, my ultimate solution: Calocurb. A product I have no personal affiliation with, but one that I've been very impressed with.
It was researched for 14 years in New Zealand. It's a hops extract (gluten-free) which increases GLP-1 levels by 600%. For under-responders this is a game changer. It has been shown to reduce hunger by 30%, cravings by 40% and calorie intake by 12 to 18%.
It is NOT for people suffering with IBD.
If you are having trouble with weight and want sensible help while avoiding the very real dangers associated with these drugs, we're happy to help.
If you'd like help we're here for you. The best next step is to contact us for a consultation and then we can determine if what we do is a good fit for you. Call 727-335-0400.
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In a compelling discussion titled “The Trojan Horse of Indian Healthcare”, panellists Dr. Anoop Misra, Dr. Preetha Reddy, and Dr. Chandrakant Lahariya tackle the growing burden of non-communicable diseases (NCDs) like diabetes, obesity, and mental health challenges in India. Dr. Misra warns against the hype surrounding weight-loss drugs and health fads like ketogenic and gluten-free diets. Instead, he advocates for low-cost, sustainable dietary changes. Dr. Reddy flags the demographic risks of rising obesity among youth. At the same time, Dr. Lahariya highlights the hidden epidemic of mental illness and the need for policy reforms on sugar and salt consumption. The panel calls for urgent public health interventions to prevent India’s demographic dividend from becoming a healthcare liability. #thehuddle2025 #thehinduhuddle #obesitycrisis #diabetesawareness #glp1 #ozempic Thank you for watching our video! You can subscribe to our channel here: https://bit.ly/3c8Adi6 Visit https://www.thehindu.com/ for the latest updates, analysis, opinions, and more. You can also download our apps: Android: https://bit.ly/3nboBEi iOs: https://apple.co/3EDCwt4 The Hindu is committed to keeping you up-to-date with information on the developments in India and the world. We promise to deliver quality journalism that stays away from vested interest and political propaganda. You can support us by subscribing to our digital offerings here: https://bit.ly/3emywiz Follow us: Twitter: https://twitter.com/the_hindu Instagram: https://www.instagram.com/the_hindu/