This episode is brought to you by Rupa Health, BiOptimizers, and Lifeforce.

You've likely encountered countless weight loss strategies leaving you overwhelmed and unsure of the best path to take. But the reality is shedding those extra pounds doesn't have to be a complicated ordeal. Embracing just a few key principles can transform our bodies, melting away fat and sculpting lean muscle.

Whether it's the overconsumption of hyperpalatable foods, inadequate protein intake, underestimating calorie intake, or simply neglecting calorie awareness altogether, today’s episode helps you sort through the myths and find the answers you've been looking for.

Today on The Dhru Purohit Podcast, we are rerunning one of our favorite episodes Max Lugavere to discuss all things weight loss and what Max did to lose 10 lbs of fat in just two months while continuing to build lean muscle. Dhru and Max talk about prioritizing protein at every meal, especially breakfast, and how overeating ultra-processed foods (even “healthy” junk foods) can easily lead to weight gain.

Max Lugavere is a health and science journalist and author of the New York Times best-seller Genius Foods, which is published in 10 languages, and The Genius Life.

In this episode, Dhru and Max dive into (audio version / Apple Subscriber version):

The biggest weight loss mistakes (2:10 / 2:10)
Prioritizing protein for fat loss and muscle retention (6:51 / 6:51)
Max’s cheat codes for weight loss (19:58 / 17:04)
Overeating healthy foods as a source of weight gain (25:47 / 23:50)
Using a digital food scale (29:18 / 27:02)
Added fat as a source of excess calories (36:40 / 39:40)
How to simplify cooking at home (46:48 / 42:21)
Examples of how Max reaches 30 grams of protein at every meal (54:46 / 50:15)
Walking as the ultimate fat-burning tool (1:00:32 / 56:06)
Boredom snacking (1:10:00 / 1:05:33)
Max’s views on society’s narrative around obesity and weight loss (1:21:21 / 1:16:46)
Common sources of over consumed dietary fat (1:39:08 / 1:35:00)
Satiety per calorie (1:45:00 / 1:42:00)
Consistency and patience (1:50:45 / 1:46:13)

Also mentioned in this episode:

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