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Infographic showing percentage of Americans who are overweight compared to the rest of the world

Top 10 Fat-Shedding Tips

Eat breakfast like a king, lunch like a prince and dinner like a pauper. Restated, breakfast should be the heaviest meal and dinner, the lightest. Remember, your metabolic rate is at its highest during the day and at its lowest in the evening (and during sleep). Match your metabolic rate therefore with your meal size. Be sure to eat a protein with every meal. Protein preserves your hard-earned mu…

black and white photo of loose weights in foreground and other weights in background

Strength Training & the Ketogenic Diet?

In my practice, I do not recommend a classic ketogenic diet, as there tends to be muscle loss in the context of the low insulin signal. Remember, insulin is a very potent anabolic hormone and in its absence, bodily tissues are broken down or catabolized, fat and muscle alike. Yet muscle is the tissue that you desperately want to spare! Why? Aesthetics aside, muscle mass confers resistance against…

Dr. Osborn, shirtless in gym realaxing by set of weights used to do squats

"Keto" AND Intermittent Fasting?

Let’s talk intermittent fasting (IF) for a second and then discuss the interplay between both of these entities. Intermittent fasting, a variation of Ori Hofmekler’s Warrior Diet, popularized more than 20 years ago (despite claims that it is actually “new science”) is founded on once or twice daily feedings punctuated by long periods of fasting (18 hours daily or thereabouts). This is thought to e…