Brad Kearns, a former world-ranked triathlete and bestselling author, discusses a game-changing approach to fat loss. He argues that building muscle should be prioritized over calorie counting for effective fat loss. Kearns explains how muscle acts as a 'glucose sink,' improving insulin sensitivity and leading to better hunger regulation. He emphasizes the importance of strength training not just for fitness, but for long-lasting metabolic health, debunking traditional dieting myths and advocating for a more balanced, sustainable approach to nutrition.
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insights INSIGHT
Muscle Is Key to Fat Loss
Building muscle must come first for effective fat loss, not just calorie restriction.
Muscle quality drives metabolism, insulin sensitivity, and hunger regulation inherently.
volunteer_activism ADVICE
Baseline Before Changing Diet
Baseline eating, movement, and metabolism for two months before starting a program.
Use data to build muscle first, then approach fat loss for sustainable results.
insights INSIGHT
Build Muscle for Metabolic Health
A muscle-centric approach improves metabolic health beyond just losing weight.
Building muscle boosts metabolism, reduces stress, and regulates hunger effectively.
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In this book, Herman Pontzer challenges conventional wisdom about metabolism, exercise, and weight loss. His groundbreaking research shows that exercise does not increase our metabolism; instead, humans burn calories within a narrow range of nearly 3,000 calories per day, regardless of activity level. This evolutionary strategy, while beneficial for survival in times of famine, contributes to modern obesity. Pontzer emphasizes that weight loss requires cutting calories and that all diets succeed or fail based on calorie intake. He also stresses the importance of exercise for maintaining optimal body function, even if it does not lead to weight loss. The book is filled with facts, memorable anecdotes, and insights into how metabolism controls various aspects of health, from fertility to immune function.
Born to Walk
Mark Sisson
Brad Kearns
Born to Walk challenges the prevailing notion that running is the optimal form of exercise for health and longevity. The book delves into the negative consequences of the running boom, including overuse injuries, ineffective weight loss strategies, and the promotion of an unhealthy lifestyle. It contrasts this with the natural human imperative to walk, highlighting the numerous benefits of walking for both physical and mental well-being. The authors present a comprehensive approach to fitness that integrates walking with strength training, sprinting, and other primal movements. Ultimately, Born to Walk advocates for a more balanced and sustainable approach to fitness, emphasizing the importance of listening to your body and prioritizing overall health.
The Barbell Prescription
Dr. Sullivan
Is fat loss really made in the kitchen (combined with strength training)?
Or do we have it backward?
This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.
You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting.
Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation.
Main Takeaways:
Building muscle first creates a metabolic environment where fat loss becomes dramatically easier
Strength training improves insulin sensitivity through the "glucose sink" effect
The right approach allows you to eat more food while achieving better results
Building a muscular foundation changes your entire relationship with nutrition and fitness
0:01 - Why the traditional approach to fat loss is backward 8:54 - Why fat loss shouldn't be your first priority 15:32 - How strength training cascades to better eating habits 19:38 - How lifting prevents metabolic disease 23:27 - How your metabolism adapts to increased food intake 31:44 - The Norwegian training revolution: eat more, train harder 39:35 - Why even the "perfect diet" is not enough without training 47:22 - Walking as essential daily movement 57:27 - How walking more improves health markers 1:03:03 - The simple approach to starting with strength training
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters 
