Mike Israetel
speaker
1,094 appearances
5 recordings
5 series
first heard Dec 2024
last heard May 2025
Mike Israetel’s voice in public audio — every appearance, attributed to the second.
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You actually just don't have to starve at all. And so you can do this. Is it just going to be a little bit more of a long haul than I think people plan for? And I think also one of the number one reasons that people have this tendency to like kind of want to do it all at once is because they're just vibing off the emotion of frustration.
When you look in the mirror January 3rd and you see this love handle situation, Drew, you feel frustrated, right? You're like, oh, what is this? And frustration is literally kind of like a bias to the large language model of your brain. Like if you bias ChatGPT by telling it, only answer things in a funny British accent. Now it does all those things in a British accent.
Frustration biases your brain to look for really quick, short-term, let's just fix this now solution. It's frustrating to feel a mosquito like making you itch when it's like taking your blood. So you go slap and you kill the mosquito. Get out of here. Mosquito or the flies buzzing. Get get. That's what the emotion of frustration is good at handling.
The emotion of frustration is not designed to handle mega projects like re architecting your entire body. The better emotion for that is calm and patience and an optimistic attitude. And exactly the emotions you get looking at your love handles in the mirror. Can you imagine that? Someone looks at their love handles and you're like, what do you think?
Like, it just makes me so serene to know that I have a lot of awesome logical work ahead. You're like, are you, you're in a cult again. I know you keep joining cults. Stop lying. And so we get frustrated and then we think, well, I just have to do this now. I have to do all this now. I'm going to lose weight right now. This is the big change.
There's an old Debbie and there's new Debbie and new Debbie's lean and she's going to be lean and... three months and we just make up numbers in our head. And a lot of the reference frame we have for numbers is like stuff we've seen on transformation challenges on the internet.
You know, Instagram posts, you look at marketing, transformation challenges and companies that promote them, mine used to all the time at RP, we don't do it anymore. It's a great thing, but also like it's this marketing 101 that companies are going to put up and clients and coaches are going to put up their absolute best results without care for maintenance.
So someone lost 33 pounds in 15 weeks, and you're like, that's me. But gee whiz, what is the probability this is you? And have you checked in with her? Well, you look at her recent Instagram, and she's posting mostly pictures of her face. You know what that means. The body's kind of gone back to its usual. And you're like, oh, oh, oh, she actually wasn't successful in the long term.
Hmm, that sure shit didn't work. So it's a lot of reeling back frustration and anxiety and impatience and instead laying a foundation of like, I'm just going to do the right things and it's going to take what it takes and I'm here for it, which is tough, but it just works.
Yeah, I think shooting for something like 7% of your body weight. in a 12-week fat loss phase is really sharp. Five to seven, better less than more so that you can succeed and not experience crazy diet fatigue and have that much more left for later phases and also less probability of rebounding again. five to 7% of your current body weight losing.
And if you want more aggressively 10 to 12 weeks, so I really am trying to speak against the aggressive approach here. Once you have that as your goal, you're going to want to think about what you're eating, what your physical activity is like, and then what your resistance training is like. Why am I mentioning resistance training, which is training with weights in the gym?
Because if you lose weight, it's cool. Like it's better for your health and good things happen. But if you lose a lot of muscle while you're losing weight, the visual effect isn't as great. People think you look a little bit more sick maybe than lean. And if you can maintain your muscle mass, your health skyrockets, your aesthetic look looks way different and way better.
Muscle fundamentally on almost everyone looks really awesome. Even if you have just a little muscle, it's like these natural curves that look really cool. Like muscle is most of the reason why young people have young people looking butts because they have muscle in there and it makes the whole thing prop up and shaped really great. So muscle is awesome for all of those reasons.
Also, it highly, highly curtails and prevents osteopenia and osteoporosis. It also makes you more enabled. You'll lose 10 pounds and you'll feel sharper. You'll feel stronger, more endurant, and you can command of your own body weight, more mobile. If you lose muscle, a lot of stuff doesn't hit nearly as much.
You just kind of feel like more blah, but congratulations, you're leaner or you weigh less. So resistance training is a critical component. That one's easy. Work out two to four times a week. for probably 20 to 40 minutes at a time. So it's very realistic to make dramatic gains to your appearance, especially if you haven't been hitting the gym.
Just going twice a week for 20 minutes, if you're training correctly, it's going to be able to keep on and grow tons of muscle on your body. Tons is a relative term. You're not going to turn into Arnold Schwarzenegger or The Rock or something like that. That takes impossible because you're female, uh, where if you're male takes lots of steroids. So it's not exactly a realistic thing.
I don't, it also takes decades. So you're not going to wake up like with veins in your forehead and wonder why you even went to the gym last time. So that's the weight training component. That's very straightforward. And then the physical activity one is also very straightforward.
You generally want to get something like between eight and 12,000 average daily steps per day during that 10 or 12 week diet. So getting a step tracker like I have on, this one's like $17 from Amazon. I mean, they're super cheap. I would even say like, unless you have a compelling reason, don't get the expensive fancy ones because it's a lot of data that you almost certainly will never use.
Just track your daily steps. And this is a great thing because when you go shopping, when you're on your phone, pacing around your kitchen, talking to friends, When you go walking around with your dog or you go to the park or the zoo with your kids, you're just racking up steps. And so it integrates all of your physical activity, which is really great.
So I would say anywhere between 8,000 to 12,000 is awesome. If you don't get super tired from it, anything over 12,000 is just awesome bonus points, but not exactly something you want to shoot for because a lot of times it makes you tired. And then the diet is really where the rubber meets the road.
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