245: The 7 Biggest Diet and Weight Loss Myths and What You Should Do Instead | Sal di Stefano

Had you followed mainstream health narrative and government advice over the last four decades, you'd be sick. You'd be sick and unhealthy.

For most people, you want to aim for about 0.6-0.8 grams of protein per pound of body weight. That's what the literature shows to be the upper limit of benefit that you'll get for protein. Any more than that, you're not going to build muscle faster, recover faster, anything like that. Less than that and you will see results that don't happen as quickly or as effectively.

If you eat a meal, and you eat the protein first, you see a much more blunted blood sugar response. If you start your day off with protein, the rest of the day you see a better blood sugar response.

Too little exercise will give you very little results; the right dose of exercise will give you the best results; and then too much will give you too little.

Plant-based and vegans, they tend to do really well with protein supplements, essential amino acid supplements, and creatine. Creatine makes a big difference for vegans.

I don't like fasting for weight loss because it's a wonderful way to encourage a bad relationship with food. It really is. When somebody is trying to lose weight, and they restrict or avoid food completely in the pursuit of losing weight, what you're actually encouraging is this restrict/binge model of eating.

The workout that's the most effective at building muscle is going to be the one that's gonna be the most effective at preserving it when you're losing weight.

When you look at foods, and you look at the calorie content, they're allowed to be 10% off ... A 400-calorie snack or food could be as high as 440 calories.

The fail rate with diets and all diets that cause weight loss are low-calorie. But the fail rate is still 85-90 %—this is after a year or two. I think, if you stretch it out even longer, you probably get close to 100%.

You can't tell me that eating 100 calories of Fruit Loops is going to make you feel the same as 100 calories of eggs. It just doesn't work that way.

If you want to find a space with... a high percentage of eating disorders and body image issues, go to the bodybuilding space.

We look at the calories in versus calories out model, and we look at the calories out model, and we think it's this flat number, but that number is adjusting every second.