RP Strength Podcast How to Diet Without Losing Muscle with Dr. Eric Trexler
44 snips
Jan 12, 2026 Dr. Eric Trexler, a prominent researcher in exercise science and nutrition, dives into the intricacies of muscle retention during dieting. He discusses how men and women lose muscle differently and explores the complexities of fat-free mass versus true muscle loss. Eric emphasizes practical strategies like moderate calorie deficits and high protein intake to minimize muscle loss. He also sheds light on the metabolic impacts of modern weight loss drugs and the importance of balanced carb consumption to maintain gym performance.
AI Snips
Chapters
Transcript
Episode notes
Fat-Free Mass Loss Varies Widely
- The common heuristic that ~25% of weight lost is fat-free mass is overly simplistic and context-dependent.
- Factors like activity, diet composition, age, sex, and starting leanness substantially change that proportion.
Lean Diets Show Huge Variability
- MRI-based studies show obese men lost ~22% and obese women ~11% of weight as muscle in pooled samples without exercise.
- Case reports in lean natural bodybuilders show much wider ranges, sometimes >50% fat-free mass loss.
GLP-1s Can Reduce Intramuscular Fat
- Apparent muscle-volume loss on GLP-1 drugs can reflect loss of intramuscular fat rather than contractile tissue.
- Muscles often become healthier and more insulin sensitive despite smaller cross-sectional area.