Dr. Allan Bacon

And the way that I really drive this home for my male clients is if you are in a sleep deprivation situation, if you're sleep deprived, if you're getting between four and six hours of sleep, you can have 35% less testosterone. So I really hit men where it counts and that's all of a sudden they start paying attention there. So that's a really easy thing to do.

So sleep is a really important thing to take into account first. Then we want to maximize our nutrition. I realize that weighing food and counting calories for everybody is not, it's not something that everybody wants to do, right?

So sleep is a really important thing to take into account first. Then we want to maximize our nutrition. I realize that weighing food and counting calories for everybody is not, it's not something that everybody wants to do, right?

So sleep is a really important thing to take into account first. Then we want to maximize our nutrition. I realize that weighing food and counting calories for everybody is not, it's not something that everybody wants to do, right?

But I do recommend it at least for three to four months because we need to really understand what we're taking in, what proper meals look like, what the types of foods that we're ingesting, what they contain.

But I do recommend it at least for three to four months because we need to really understand what we're taking in, what proper meals look like, what the types of foods that we're ingesting, what they contain.

But I do recommend it at least for three to four months because we need to really understand what we're taking in, what proper meals look like, what the types of foods that we're ingesting, what they contain.

Because I think that if you've never done it before, having a spoonful of peanut butter becomes very illuminating when you start to realize exactly what's, you know, the amount of calories that are in one spoonful to the next. And so by doing this, we can also start to lay down some guidelines on how to build as much lean muscle as possible to get us to where we want to be.

Because I think that if you've never done it before, having a spoonful of peanut butter becomes very illuminating when you start to realize exactly what's, you know, the amount of calories that are in one spoonful to the next. And so by doing this, we can also start to lay down some guidelines on how to build as much lean muscle as possible to get us to where we want to be.

Because I think that if you've never done it before, having a spoonful of peanut butter becomes very illuminating when you start to realize exactly what's, you know, the amount of calories that are in one spoonful to the next. And so by doing this, we can also start to lay down some guidelines on how to build as much lean muscle as possible to get us to where we want to be.

And one of the things that you had said earlier was one gram of protein daily per pound of ideal body weight. I think that that's a great recommendation. It works across a large group of populations. It works even in the obese. I mean, you can do that or one gram of protein per centimeter of body height. They're both really good recommendations for a large majority of people.

And one of the things that you had said earlier was one gram of protein daily per pound of ideal body weight. I think that that's a great recommendation. It works across a large group of populations. It works even in the obese. I mean, you can do that or one gram of protein per centimeter of body height. They're both really good recommendations for a large majority of people.

And one of the things that you had said earlier was one gram of protein daily per pound of ideal body weight. I think that that's a great recommendation. It works across a large group of populations. It works even in the obese. I mean, you can do that or one gram of protein per centimeter of body height. They're both really good recommendations for a large majority of people.

If you want to get into the nuance, there is a more nuanced answer. This is actually what we were talking about off air where Gabrielle and Alan Aragon and I did a post about protein intakes. We actually go into this. If you want the nuanced answer and you're not obese, it's between 0.72 and 1.5 grams of protein daily per pound of body weight.

If you want to get into the nuance, there is a more nuanced answer. This is actually what we were talking about off air where Gabrielle and Alan Aragon and I did a post about protein intakes. We actually go into this. If you want the nuanced answer and you're not obese, it's between 0.72 and 1.5 grams of protein daily per pound of body weight.

If you want to get into the nuance, there is a more nuanced answer. This is actually what we were talking about off air where Gabrielle and Alan Aragon and I did a post about protein intakes. We actually go into this. If you want the nuanced answer and you're not obese, it's between 0.72 and 1.5 grams of protein daily per pound of body weight.

And this varies and it varies because of current body composition, your goals, your personal preferences, how much lean muscle you have, whether you're in a calorie deficit or a calorie surplus. And so there is nuance to the entire situation. If you're somebody who's just trying to get into this and say, hey, I need this as simple as possible.

And this varies and it varies because of current body composition, your goals, your personal preferences, how much lean muscle you have, whether you're in a calorie deficit or a calorie surplus. And so there is nuance to the entire situation. If you're somebody who's just trying to get into this and say, hey, I need this as simple as possible.

And this varies and it varies because of current body composition, your goals, your personal preferences, how much lean muscle you have, whether you're in a calorie deficit or a calorie surplus. And so there is nuance to the entire situation. If you're somebody who's just trying to get into this and say, hey, I need this as simple as possible.

one gram per pound of ideal body weight is perfectly fine it's a great general recommendation and it's easy to use and people recommend that because it's easy to remember and so any professional that says that i fully support them in doing that with the more nuanced answer the reason that it's more nuanced is because all of those different factors that i just mentioned actually