The Model Health Show

TMHS 764 - Burn Fat, Build Muscle, & Get Real - With Mike Dolce

Feb 12, 2024

Mike Dolce, Four-time World MMA Trainer of the Year, discusses dispelling health and fitness myths, including the truth about 'calories in, calories out' and the importance of digestion. He highlights the impact of processed foods on obesity and challenges the belief that building muscle and burning fat simultaneously is impossible. The podcast also covers topics such as the correlation between food choices and all-cause mortality and the significance of vitamin C for overall health.

01:28:42

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Episode guests

Mike Dolce

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Quick takeaways

A clean bulk, with a slight caloric surplus and emphasis on protein, is key to simultaneously building muscle and losing fat.

Patience, consistency, and a realistic understanding of genetic limits are crucial for sustainable muscle growth and fat loss.

A holistic approach considering individual needs, genetics, and lifestyle should be used when interpreting scientific studies on nutrition and fitness.

Deep dives

Clean bulking and muscle growth

When it comes to building muscle and losing fat at the same time, a clean bulk is a more effective approach. By consuming a slight caloric surplus of 300 to 500 calories per day, with an emphasis on protein-rich foods, individuals can stimulate muscle growth while staying lean. This approach requires consistency, progressive overload in the gym, adequate rest, and quality sleep. Over time, individuals can reach their genetic limit for muscle growth, typically around a 20-pound increase in lean tissue, and then focus on maintaining and improving the quality of muscle through targeted training and nutrition adjustments.

Protein is essential for body structure and function

01:22

Fasting Leads to More Efficient Fat Loss and Health Improvement

01:10

The Importance of Considering Calories Out

03:06

Introduction

4min

Muscle-Centric Movement and the Benefits of Grass-Fed Whey Protein

5min

Building Muscle and Burning Fat Simultaneously

12min

The Impact of Processed Foods on Health

27min

Context and Overall Health in Assessing Cholesterol Levels

12min

The Importance of Vitamin C and the Benefits of Whole Food-Based Supplements

2min

The Power of Natural Vitamin C and Redefining Sacrifice for Optimal Health

5min

Prioritizing Well-being and Family

21min

There’s a lot of noise out there when it comes to fitness, nutrition, and reaching your body composition goals. But if you want to create results, the best mode of action is to follow those with a proven track record, like my friend Mike Dolce. Mike is a four-time World MMA Trainer of the Year and the founder of The Dolce Diet.

He has over 20 years of experience training both elite athletes and everyday folks to reach their fitness goals. On this episode of The Model Health Show, Mike is back to dispel some of the biggest myths in the health and fitness space. You’re going to learn the truth about the ‘calories in, calories out’ method, the truth about losing fat and gaining muscle, and simple diet principles that are often overlooked.

This episode contains conversations on the power of digestion, calorie expenditure, and the importance of living in alignment with your priorities. You’ll learn about the importance of vetting where you’re getting your advice, calculating your protein needs, and the power of being diligent. Click play to hear all of this and more from the incredible Mike Dolce!

In this episode you’ll discover:

The connection between dieting and weight gain.
Why counting calories is inefficient.
The power of adding more muscle to your frame.
Why you probably need more protein.
How your digestion factors into your caloric intake.
The importance of food quality.
How overeating processed foods contributes to obesity.
The weaponization of science in nutrition.
Why fasted cardio has a myriad of benefits.
The importance of eating until satisfied.
How calorie expenditure factors into your fitness.
The easiest way to reach your body composition goals.
Why Mike pivoted his career.
The importance of living in alignment with your priorities.

Items mentioned in this episode include:

Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
PaleoValley.com/model - Use code MODEL for 15% off!
Connect with Mike Dolce Website / Podcast / Instagram

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The Model Health Show

TMHS 764 - Burn Fat, Build Muscle, & Get Real - With Mike Dolce

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Clean bulking and muscle growth

The importance of time and patience

Understanding the limitations of scientific studies

The importance of context in nutritional advice

Importance of Focusing on Calories In and Calories Out

The Journey of Transitioning from Elite Athletes to Everyday Athletes

Protein is essential for body structure and function

Fasting Leads to More Efficient Fat Loss and Health Improvement

The Importance of Considering Calories Out

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

Share
& Export

AI-powered
podcast player

Discover
highlights

The Model Health Show

TMHS 764 - Burn Fat, Build Muscle, & Get Real - With Mike Dolce

Episode guests

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Clean bulking and muscle growth

The importance of time and patience

Understanding the limitations of scientific studies

The importance of context in nutritional advice

Importance of Focusing on Calories In and Calories Out

The Journey of Transitioning from Elite Athletes to Everyday Athletes

Protein is essential for body structure and function

Fasting Leads to More Efficient Fat Loss and Health Improvement

The Importance of Considering Calories Out

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