Saturday vs Sunday

In this episode we review a clever study that shows how exercise is a potent tool for maintaining significant weight loss after an extreme low calorie diet.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode Brad starts us off with an abstract example comparing chainsaws to exercise. The point is there are many experts in exercise giving advice online, and it's easy to get caught up following the wrong advice. We go on to talk about how easy it is to lose sight of your original goal, and the importance of checking in with yourself and being honest when you evaluate if you're truly pursuing your goals, or have be hijacked and adopted someone else's goals.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Brad did his masters thesis on intermittent fasting which he turned into his popular book "Eat Stop Eat". This was almost 15 years ago, and since then we've coached 1000's of people on intermittent fasting and how to use it as a tool for weight loss and overall health. In today's episode we go back to the beginning when Brad first started researching intermittent fasting, and walk you through all the variations we've tried and many of our clients have tried. In some cases people took it to an extreme that we don't recommend, but it was informative to see what happened when they pushed it. This is both a walk through of the history of the modern re-emergence of intermittent fasting and some practical tips on how to incorporate it into your fitness routine.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

There is an ever growing amount of diet and fitness information, research and advice available online. It's impossible to consume it all, and even more unrealistic to attempt to follow even a fraction of what you can find. More and more information isn't going to accelerate your results, in almost all cases it will leave you stuck in the starting gates with analysis paralysis. During this talk we are going to show you how far back diet and fitness advice goes, and how it's always been mired by the idea that there is a better way to do it. We make the case that 70's era bodybuilders had it all figure out, without reading blogs or research papers, and consuming 100's of hours podcasts. It is a simple process that requires far more action than analysis.

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode we discuss the difference between population health and individual health. As an example, I explain how I discovered I had lung cancer by taking the initiative to get preventative screening done even though I had no symptoms. This is an example of taking healthcare into my own hands as an individual vs letting the medical system tell me what to do based on overall population data. Statistically there was a very low likelihood I would find something like cancer given my age and lack of symptoms, yet I found it! We talk about the difference between individual and population health, the trade off's and costs associated with preventative screening and testing, and where population health recommendations seem to be helpful and were they seem to fall short for you as an individual. If you want to take preventative action then that should be your decision to make, in the end, it's your body, your health and your life.

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WEBSITES

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

In today's episode we review the details of a massive $200 million new diet study being done by the National Institutes of Health. The goal is to develop an algorithm that can recommend an ideal diet. This also has an ominous sense of a big brother approach to diet becoming prescription vs recommendation. As you listen you'll notice that the study excludes so many different categories of people that the results will likely be useless for most of the american population. Ironically the researchers themselves state that people do not follow current guidelines for healthy eating, and yet they're about to spend $200 million to develop an algorithm to tell people how to eat?!

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⁠⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

In this episode we review research on a new class of drugs that is claimed to both cause muscle gain and fat loss without the need for lifting weights or exercise. Seems too good to be true, but there might just be something going on here.

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WEBSITES

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⁠⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠⁠

In this episode we discuss the extreme nature of military research, and dig into the famous Minnesota starvation experiment. This was a groundbreaking study that provided much of the insight we have into how the body reacts to extreme deprivation. This research also gives us insights into how far the body can be pushed before it breaks.

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WEBSITES

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⁠⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠⁠

It's easy to find before and after pictures online of amazing body transformations. But how do you know if the results are real or simply AI generated. In this episode we discuss all the ways images online can be modified and how hard it is to know if what you're looking at is a true representation of reality or just a good fake.

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WEBSITES

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⁠⁠⁠⁠⁠⁠https://johnbarban.com⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠https://bradpilon.com⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Total T Clinic⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠https://eatstopeat.com⁠⁠⁠⁠⁠⁠