Metabolic Freedom With Ben Azadi #1193 Everything You Know About Weightlifting Is Wrong – The Shocking Science of Faster Muscle & Fat Loss with Dr. John Jaquish
Dec 22, 2025
In this engaging discussion, Dr. John Jaquish, a biomedical engineer and author of 'Weight Lifting Is a Waste of Time', challenges conventional fitness beliefs. He reveals why traditional weightlifting is inefficient and promotes variable resistance training for better muscle growth and fat loss. Dr. Jaquish highlights the importance of high protein intake and the science of macronutrient signaling over calorie counting. He also shares his experiences with amino acids and peptides, and provides insights into why most gym routines fail.
AI Snips
Chapters
Transcript
Episode notes
Protein-First Recomposition
- John Jaquish says you can build muscle while in a calorie deficit if protein is high enough.
- He recommends prioritizing protein over hitting calorie surplus for muscle growth.
Minimal Carb Need For Glycogen
- Strength-trained males need very little carbohydrate to replenish muscle glycogen — research suggests ~20 grams.
- High protein intake can supply necessary glucose via gluconeogenesis for growth.
Daily Protein Target
- Aim for one gram of protein per pound of actual body weight if under 20% body fat.
- Adjust the target downward if you are over 20% body fat and err slightly higher rather than lower.