E4: weight loss vs fat loss 

• Eating one meal to lose weight  (0:01:00)
• The human body wants to survive (0:02:17)
• Food is energy, higher protein diet will burn more calories  (0:03:25)
• Going from zero to a thousand on nutrition (0:05:45)
• The law of thermodynamics (0:07:12)
• The Twinkie diet (0:08:00)
• Bias studies funded by the sugar company (0:09:38)
• Sugar industry vs fats (0:10:40)
• Replacing fats with sugar (0:11:05)
• Sugar is Bad! (0:12:05)
• Eating zero carbs ((0:12:40)
• What happens on the first week of a Keto diet? (0:14:26)
• Celebrities enforcing certain diets  (0:15:06)
• Celebrities on drugs in order to get in shape for a role (0:15:30)
• Stop following celebrities (0:17:00)
• The rock takes his gym everywhere  (0:17:26)
• People wearing garbage bags on the treadmill (0:18:00)
• Julio & Yeufre admit to using belly wraps  (0:19:05)
• When should you use a belly wrap (0:20:20)
• Going into a sauna to lose weight? (0:21:30)
• The difference between fat loss and weight loss (0:22:52)
• Chop your leg off or do crack  for easy weight loss (0:23:25)
• Tools to measure fat loss (0:25:50)
• #1 fat burner in the world (0:27:46)
• Performance progress with Julio’s client without changing diet (0:28:53)
• Drop the muffin!!!! Drink a protein shake! (0:30:18)
• Cool sculpting (0:33:15)
• Yeufre does his own research on cools sculpting, finds discrepancies (0:35:40)
• 5% of the 319 articles on cool sculpting have credible evidence (0:36:39)
• Side affects of cool sculpting (0:38:07)
• “What the health?” On Netflix is bullshit (0:39:06)
•  You need a sustainable diet to succeed at fat loss (0:41:05)
• Julio talks about carnivore diet (0:41:52)
• Insulin spikes and how it affects fat loss (0:42:45)
• The Keto diet that you see on Vogue might not be for you (0:47:09)
• Why are vegans so successful at maintaining their diets? Morality (0:48:34)
• We don’t get sad when we see a pice of meat on the table (0:50:48)
• Julio’s #1 rule for fat loss (0:51:21)
• The amount of protein needed to maintain organ function (0:53:55)
• Yeufre’s recommendation for fat loss (0:55:31)
• What if you plateau on your progress? (0:56:33)
• The importance of sleep (0:58:00)
• Stress and it’s affects on fat loss (1:00:14)
• Yeufre’s first prep (1:00:43)
• Fat burner supplements (1:01:29)
• Listen to this podcast while you walk (1:04:28)
• Cardio time!! (1:07:17)
• Leaving room to play with when it comes to fat loss (1:09:21)
• Fasting (1:10:21)
• High rep or HiIIT for fat loss (1:18:50)
• IG questions (1:20:38)

Nootropic supplements (Cognitive boost)
Caffeine 
L-theanine 
AlphaGPC

Sleep podcast 
https://www.youtube.com/watch?v=pwaWilO_Pig

Articles and studies
Insulin and body composition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4633340/

Benefits of fasting
https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#section1

Sugar industry conspiracy
https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat

Protein intake
https://ods.od.nih.gov/He

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