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To lose fat without losing muscle, focus on a combination of proper nutrition, strength training, and adequate recovery. Maintain a slight calorie deficit by consuming nutrient-dense foods rich in protein, healthy fats, and complex carbohydrates to fuel workouts and preserve muscle mass. Strength training at least 3–5 times a week helps stimulate muscle growth and prevent muscle loss, while incorporating some cardio can aid fat loss without excessive muscle breakdown. Prioritize high-protein intake (around 1.6–2.2 grams per kilogram of body weight) to support muscle repair and retention. Ensure sufficient sleep and manage stress, as both play a crucial role in muscle preservation and fat metabolism. By maintaining a balanced approach, you can effectively shed fat while keeping your hard-earned muscle. #trending #viralvideo #shortvideo

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This video is Part 8 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle). In this video, Dr. O talks about how to make sure you are losing fat and preserving muscle on your diet. Check out my best-selling Intermittent Fasting course: https://www.udemy.com/course/intermittent-fasting-fast-weight-loss-that-lasts/?referralCode=E9AB633FE56C0548990 And my top-rated course on Sleep and Weight loss: https://www.udemy.com/course/weight-loss-booster-better-sleep-for-faster-weight-loss/?referralCode=4E2B5353332299AAF6A5 Fat-Loss Sweet Spot Mini-Course: Part 1: Introduction Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle: https://youtu.be/eFTs5MfODnM Part 2: How aggressive can you diet? Explains why someone that has more body fat can be much more aggressive with their fat-loss program: https://youtu.be/83JNUiYhFlY Part 3: Best rate of weight loss Explains how to determine how fast you can lose weight without losing muscle: https://youtu.be/QI8ISII3ewk Part 4: Use it or lose it Explains how exercise preserves muscle on a diet: https://youtu.be/_e0bNFsSjw8 Part 5: The importance of protein Explains how eating too little protein leads to muscle loss on a diet: https://youtu.be/DLa2g4GSAO4 Part 6: Determining protein intake Explains how to figure out how much protein you need while on a weight loss diet: https://youtu.be/yfuqISpCPyo Part 7: How sleep and stress impact weight loss: Explains how poor sleep and stress accelerate muscle loss on a diet https://youtu.be/H9rt-XvjVuQ Part 8: How to track your progress Explains how to look for signs that you are losing lean mass/muscle while dieting: https://youtu.be/B_I7MHKD_bo Medical and Health Disclaimer: This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.

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In this video, Dr. Rhonda Patrick covers: • Why you should be cautious of taking berberine with other prescription medications • How berberine affects inflammatory biomarkers • Berberine's effects on quantitive measures of stroke-related neurological deficit • How berberine compares to statins for improving cholesterol • Why berberine is a promising alternative therapy to statins for atherosclerosis, ischemic stroke, and coronary heart disease • Should you avoid taking berberine on workout days? FoundMyFitness Berberine Topic Page: https://www.foundmyfitness.com/topics/berberine Get your questions answered in real-time by Rhonda in her monthly Q&A sessions. Sign up for the next one here: https://www.foundmyfitness.com/ask-me-anything?utm_source=youtube&utm_medium=social&utm_campaign=fmfclips_youtube Get Rhonda's free guide on how to get stronger, build muscle, and level up your fitness: https://howtotrainguide.com/ *This video was recorded in May 2023. Rhonda has since stopped taking berberine in favor of alpha-lipoic acid. Learn why in this video: https://www.youtube.com/watch?v=XtVNt7IgN_o

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