Chapter 1: Why should we stop focusing on exercise to burn calories?
We've got to stop focusing on exercise to burn calories. We need to focus on exercise for the metabolic impacts that it has. If you look at the exercise recommendations, they go, okay, it's 75 minutes of vigorous or 150 minutes of easy. Moderate, they call it. Turns out it's actually not a 2 to 1 like that. It's actually 4 to 10 to 1.
Chapter 2: What are the metabolic impacts of exercise?
Like one minute of vigorous, like say you ran up the stairs, is worth about 10 minutes of walking.
Okay, guys, JJ Virgin back on the show. We're here at A4M. I know.
My hood.
Yeah, your neck of the woods.
Chapter 3: How do exercise recommendations compare for vigorous and moderate activity?
Let's go. The muscles are out.
Well, this is your neck of the woods.
Yeah, I'm filming here and you're speaking, but I'm looking good. What's new since I've seen you? It's been almost a year now, I think.
Yeah, just working out.
Yeah, I could tell.
Working out, working on a new book. What's this book about? Can you spoil it? Next year, I can.
Okay.
Because it's my book, so I can do what I want, right? It is called The Metabolism Fix. Restore your body's ability to build muscle and lose fat faster. And the real premise of it is we have done such a massive disservice by focusing on losing weight. And I think the GLP-1s really expose this.
Instead of focusing on body composition, what your weight's made up of, and how to improve that, and taking more of a muscle-first approach to health.
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Chapter 4: What is the significance of body composition versus weight?
They completely dehydrated themselves. I could see it on the body comp scale because that thing looks at total body water and I'm like, oh, right. But I mean, it was they did like a boxer weigh in.
That's crazy. Yeah. So they did a water fast.
Yeah. Oh, and water fast and massive dehydration as well. And it worked great. They didn't do a water fast because they drank no water either.
Yeah. So they won by half a pound.
Overall. Overall. Not each person. Overall.
Oh, overall.
So the reality is the other group should have won.
They should have won. Interesting. And what was the difference? Like, were they on different diets? Like, how did that work?
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Chapter 5: How can poor diet choices affect muscle loss?
No, there was no... During that program, Dr. Phil had a book, and so there was nothing specific. Like, I was working with each one individually to tweak things. It was interesting. The people who didn't do well in that group were the vegans who were only doing cardio. We got the other ones. No, they did not do well.
They were doing loads of cardio, and they were doing loads of... Well, think about if you're a vegan diet... When you look at food overall, the most thermic satiating macronutrients, protein. Protein in animal products is going to come with fat, although you can get it pretty lean. Protein in plant products comes with carbs or fat.
There's no isolated protein in plant that you can eat unless you get a shake or something, right? Yeah. And so you might be able to eat egg whites or lobster or chicken breast over on the animal side and get pretty lean. But on the plant side, you're either eating legumes, nuts, you're getting lots of other calories with it.
So they were eating a high carb, high fat diet as a vegan, which is an obesogenic formula to gain weight and doing loads of cardio. So they had the worst results. Interesting.
Now I'm sure you've seen this recent protein debate on social media, how people are really questioning like how much protein is enough, right? And I'm sure you've seen some people are saying you don't need that much. We talk a lot on this show about taking risks and trying to get ahead, but let's be real. The world feels shaky right now. AI is changing jobs. Markets are all over the place.
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Our bodies are really adaptive. What's interesting is, and it really depends on how old you are and what else you're doing. If you are someone who is in your 20s and you're doing a lot of resistance training, you can get away with a lot because you're triggering muscle protein synthesis by your hormones. But as you get older, and especially when you look at
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Chapter 6: What role does protein play in muscle preservation as we age?
And so he does all the like female bodybuilders. It's really cool. So they have the nutrition and fitness together because it makes sense. But I'm like, why wouldn't you?
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Well, I mean, back then as a trainer, everybody wanted to lose weight. And it was really clear to me very fast that you could not, you know, just lose weight through exercise alone. Of course.
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Now I look at this all, by the way, in grad school, we were literally taught, do not have someone lift weights till they lose weight. It's so backwards, which I completely went up, you know, I did the opposite because it seems stupid to me. But yeah, there was no, like, you didn't exercise to lose weight.
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Chapter 7: What is grip strength and why is it important?
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Amazing.
Yeah, I don't think so. We'd have to test it, but I'm pretty sure. How many can you do? Obviously, your husband can, but... I'm going to make him do some push-ups right now. My best was like 50, 50-something.
What about that? There was that woman who did like 1,000 or something insane, and then people were attacking her for her form. I'm like, she just did 1,000 push-ups, so you need to shut it.
Yeah. What about pull-ups? Most guys can't do pull-ups.
So he can do pull-ups.
Yeah.
So pull-ups are one of the things that I think we should all be doing because you do a pull-up and then at the very end just hang, right? And that's going to improve that grip strength too. So just like another great functional exercise is to do farmer's carries. And I really like the luggage carry where it's like you do one really heavy hand because that's more – typical of life.
You're at the airport hoisting things around. We call it luggage crossfit at the airport because we jack our suitcases up to 70 pounds each. We literally travel, like this time we traveled with, we always travel with coffee maker, red lights, all the stuff.
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