3 Things you MUST do to Lose Fat without Losing Muscle [3 Studies]

Physionic

Mar 20, 2024

Episode description

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References (Copy & Paste DOI into Search)
[1] doi:10.1152/ajpendo.00590.2013
[2] doi:10.1186/1743-7075-11-29
[3] doi:10.1074/jbc.M116.732511

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Episode description

Mindsip insights from this episode:

Understand weight loss impact on cellular energy and muscle maintenance

Losing weight causes a drop in cellular energy (ATP), which directly slows down the mTOR and ribosome machinery responsible for building and maintaining muscle.

#ATP

#weight-loss

Activate muscle growth with phosphatidic acid from resistance training

Resistance training produces a molecule called phosphatidic acid, which activates the muscle-building mTOR pathway even when you're in a calorie deficit.

#mTOR

#muscle

Incorporate leucine-rich foods to boost muscle-building during weight loss

Leucine is the most critical amino acid for stimulating the muscle-building mTOR pathway, making leucine-rich foods essential during weight loss.

#leucine

#muscle

Leverage leucine and insulin for enhanced muscle growth

The combination of the amino acid leucine and insulin creates a more potent stimulation of the muscle-building mTOR pathway than either one does on its own.

#insulin

#leucine

Mix plant-based protein sources to preserve muscle during weight loss

For plant-based diets, mixing sources like soybeans, nuts, and chickpeas is crucial to get enough leucine to preserve muscle during weight loss.

#plant-based

#protein

Prioritize protein post-workout to enhance muscle synthesis in calorie deficit

Consuming 30 grams of protein after a workout while in a calorie deficit can stimulate more muscle protein synthesis than being at energy balance without the protein.