Today's episode is short, sweet, and to the point. How to lose weight EFFICIENTLY and for long term. There are three key factors on how to lose fat while retaining your muscle or growing your muscle: Energy intake, Protein intake, and the right exercise. I go over each factor in minor detail, with science and experience to back it up, let you know exactly what you need to do to get started on your road to fat loss. Follow along, subscribe if you like the content, and share this with your friends and family. Let's build a stronger community together. Stick with me, you'll be the healthiest you ever. - Dr. Visser

Links for today's episode:

Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/37028708/

Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Predictors of Energy Compensation during Exercise Interventions: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446773/

Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males: https://pubmed.ncbi.nlm.nih.gov/22855277/

A good friend suggested todays topic based off of our supplement stack and nutrition episode. Today, we're talking about GlyNAC and how amazing it is for those of us who are on the older side. It helps lessen inflammation, decreases cognitive decline, and so much more. Enjoy this quick episode on why you should add GlyNAC to your routine!

Your base supplements, like top 5 I would love for you to be taking

Vitamin D 3,000-4,000 international units
Vitamin K
Omega 3 fatty acids (usually 2 pills a day, look at your bottle)
Creatine (This is used by the body differently at different ages. Younger: help with performance, protein synthesis. When you are older: it's great for decelerating cognitive decline)
Multi vitamin!!! Please if you can only take one thing, take this.
For reference, I use AG1, but there are many great multivitamin powders, pills, and chews around.

Everyone, get your protein up! 2 grams per kilogram of body weight per day of protein. That's ideal. As you age, your protein should actually go up!

GlyNAC
Dosage between 600-1200mg

Links to studies
https://pubmed.ncbi.nlm.nih.gov/35975308/
https://pubmed.ncbi.nlm.nih.gov/21795440/
https://pubmed.ncbi.nlm.nih.gov/20929994/
https://pubmed.ncbi.nlm.nih.gov/26362762/

Today we are diving back into stem cells, but this time I am focusing on age reversal. Below are some links to studies that I mention in the video to further your understanding and show you exactly where I am getting some of my information (outside of personal experience). Hope you enjoy this episode and if you'd like to follow along, like what I'm doing, hit the subscribe button. I would appreciate it so much! Let's grow this channel and continue building a community of people who are healthy, happy, and (of course) will one day become 90 year athletes :)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7867043/

https://pubmed.ncbi.nlm.nih.gov/34567426/

https://pubmed.ncbi.nlm.nih.gov/26159750/

https://pubmed.ncbi.nlm.nih.gov/32460886/

https://pubmed.ncbi.nlm.nih.gov/33854883/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5763529/

https://pubmed.ncbi.nlm.nih.gov/31730279/

https://pubmed.ncbi.nlm.nih.gov/33369392/

https://pubmed.ncbi.nlm.nih.gov/34169411/