Pratik Patel, a renowned Registered Dietitian, Human Performance Coach, and AIM7 advisor joins the show today to shares his insights on a unique weight loss protocol that not only aids in fat loss but also helps maintain muscle mass. This strategy, based on a study by Bill Campbell, involves intermittent energy restriction and resistance training. Tune in to learn how you can implement this strategy in your own life, and why it might be the key to achieving your body composition goals.

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Paper: Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial

Quotable moments:

30:05: “Reducing calories and manipulating your carbs helps lose fat and maintain muscle mass when you are strength training.”

31:58: “[Through this protocol] over the course of seven weeks, both groups lost a similar amount of fat, but through the body comp analysis, they looked at, um, measuring lean body mass, fat-free, mass dry, fat-free mass.”

33:45: “This goes to show that we know that in a caloric deficit, there is a reduced amount of muscle protein synthesis. That's why resistance training increases muscle protein synthesis. You eat a good amount of protein. And you can maintain the muscle mass that you have.”

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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Sustaining Open Source w. Eric Berry, CodeSponsor.io