In this video, we're taking a closer look at two popular options for weight management: berberine and semaglutide. We're not just skimming the surface here – we're delving deep into the research to bring you all the insights you need.
You'll discover what a 2020 meta-analysis of randomized controlled trials revealed about berberine's impact on body weight, BMI, waist circumference, and inflammation levels. Spoiler alert: while berberine does show some promise in helping shed a few pounds, we're comparing its effects to the impressive 10-20% weight loss seen with semaglutide.
But don't worry, we're not here to dismiss berberine entirely. We'll explore its natural GLP-1 increasing effects and anti-diabetic properties, while also acknowledging the powerful punch packed by pharmaceutical options like semaglutide and metformin, especially for those dealing with medical conditions.
Our goal? To give you the lowdown on both options, empowering you to make informed decisions about your health journey. So, grab a snack, get comfy, and join us as we navigate the world of weight management together.
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This week our host Faith Salie is joined by Dr. David Majure, Medical Director of the Heart Transplant Service with NewYork-Presbyterian and Weill Cornell Medicine, to discuss the use of drugs like Ozempic and WeGovy as a treatment to reduce the risk of cardiovascular death, heart attack, and stroke in certain adults. They explore the complex connections among weight, cardiovascular health, and inflammation, and how Dr. Majure uses these drugs in his work with patients.
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In this video, Lyle McDonald and I explain the right way to crash diet. Specifically, we go over the protocols Lyle outlines in his 2008 Rapid Fat Loss Handbook (purchasable here: https://store.bodyrecomposition.com/?affiliates=110).
Time stamps:
0:00 Prologue
0:49 Chapter 1. Introduction
1:20 Chapter 2.
An outline of RFL
2:32 Chapter 3.
Why PSMFs are superior to
other kinds of very low calorie diets
7:37 Chapter 4.
On how RFL differs from
a normal PSMF:
Lyle’s modifications
8:34 4.1.
Modification 1:
setting protein intake based on
body fat percentage and activity
8:46 4.1.1.
Body fat percentage and protein intake
12:41 4.1.2.
Physical activity and protein intake
14:04 4.2 Modification 2:
vegetables and fibre
17:47 4.3.
Modification 3:
fish oil
19:04 4.4.
Modification 4:
supplements
19:28 4.5.
Modification 5:
solid meals instead of liquid meals
28:19 Chapter 5.
What kinds of results
can you expect from RFL?
35:47 Chapter 6.
Which people are candidates for RFL?
44:36 Chapter 7.
Which people shouldn’t do RFL?
53:55 Chapter 8.
What might a sample day
of RFL dieting look like?
56:25 Chapter 9.
Can I add any carbs or fats to RFL?
1:06:34 Chapter 10.
On meal frequency: how many meals
per day should I eat on RFL?
1:17:57 Chapter 11.
How to survive the day:
psychological coping strategies on RFL
1:36:14 Chapter 12.
How to survive the night:
why sleep often suffers on RFL,
and what to do about it
1:42:11 Chapter 13.
Do I have to track my calorie intake
while doing RFL?
1:45:17 Chapter 14.
Can I do RFL without exercising?
1:51:01 Chapter 15.
Resistance training on RFL
1:51:22 15.1.
Resistance training for
the complete beginner
1:59:11 15.2.
How much should I do
in the weight room on RFL?
2:01:36 15.3.
Do sets of 15 to 30 supply sufficient
mechanical tension to preserve muscle?
2:04:14 15.4.
Against ‘what builds muscle best
maintains it best on a diet’
2:07:00 15.5.
How little training can I get away with
in the weight room?
2:11:06 Chapter 16.
Does nutrient timing
around the workout matter?
2:16:17 Chapter 17.
Why not to do strenuous cardio on RFL
2:20:18 Chapter 18.
On maintenance days:
why they might be a good idea on RFL,
and how to incorporate them
2:27:08 18.1.
Why Lyle generally prefers
maintenance days to scheduled refeeds,
free meals and diet breaks these days
2:31:14 18.2.
On the psychological benefits
of maintenance days
2:34:25 Chapter 19. RFL and special populations
2:34:30 19.1.
RFL and competitive bodybuilders
2:35:31 19.1.1.
Keeping RFL in the back pocket
in case the competitor is behind
2:40:26 19.1.2.
RFL on rest days to accelerate
fat loss just a little bit
2:41:25 19.1.3.
Some RFL success stories from
natural bodybuilders
who sought out Lyle
2:47:09 19.1.4.
Could RFL have helped Mike Israetel
get in contest shape?
2:52:46 19.2.
RFL and performance athletes
2:57:31 19.3.
RFL and menopausal women
2:59:03 19.4.
RFL and vegans
3:00:53 Chapter 20.
RFL and the menstrual cycle
3:02:27 Chapter 21.
RFL + GLP-1 agonists:
the Holy Grail of fat loss?
3:17:48 Chapter 22.
RFL and long-term weight maintenance
3:17:53 22.1.
What should I do to maintain my weight
loss after ending my RFL diet?
3:23:57 22.2.
On the occasional RFL day for
long-term weight maintenance
3:31:56 Chapter 23.
Addressing criticisms of RFL
3:32:01 23.1.
Why Lyle would take back his
earlier criticisms of RFL
3:36:22 23.2.
Against Mike Israetel’s criticisms of RFL
(water retention and reduced
training energy)
3:48:49 23.3.
Against ‘RFL causes muscle loss’
4:03:10 23.3.1.
Regarding the infamous Garthe study
on how weight loss rates impact
body composition and performance
in elite athletes
4:05:48 23.4.
Against ‘RFL decreases metabolic rate’
4:10:14 23.5.
Against ‘RFL makes you likelier
to rebound post-diet’
4:12:57 Chapter 24.
On the benefits that RFL offers
over traditional diets
4:13:02 24.1.
RFL as a way to break bad eating habits
4:15:37 24.2.
RFL as a way to kickstart a normal diet
4:17:04 24.3.
RFL as a catalyst for learning how
to handle hunger psychologically
4:17:34 24.4.
Dieting is hard whether you do it
quickly or slowly; but at least with RFL,
the diet is over sooner
4:17:58 24.5.
RFL as a way to diet with
a calorie buffer
4:18:38 Chapter 25.
Conclusion
Online consultations: https://www.youtube.com/watch?v=3k7RqYbIeNU
Email: solomonnelsonconsulting @ gmail . com
Discord: solomonnelson (direct message me)
Use discount code 'mikehasnotan' for 10% off Lyle's books: https://store.bodyrecomposition.com/?affiliates=110
Sumi Singh's book: https://www.amazon.com.au/dp/B0DBC4DWT3?ref_=mr_referred_us_au_au
Special thanks to my mysterious, anonymous donor for the thumbnail.
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Semaglutide has been all over the news lately as the next big thing in medical weight loss. Our provider Anne Bowden took a moment to explain what you need to know about this new medication.
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