Physique Formula Podcast| Paleo, nutrition, longevity, crossfit, training
About This Show
The Physique Formula podcast is about making gains, in life and the gym. This infotainment fitness and nutrition podcast will drop knowledge and humor and a little bit of science on everything from the paleo diet, to crossfit to anti-aging and longevity to nutrition.
Most Recent Episode
New Protein Study, BCAAs For Muscle Growth and Jimmys Training
3 days ago
In this Facebook Live Friday edition we talk about a new protein study, BCAAs for muscle growth and my own training. Make sure to subscribe to the podcast and leave us a 5 star review. Email Jimmy at firstname.lastname@example.org for your chance to win a free t-shirt after you leave a review. Use code "podcast15" to save 15% on your first order of natural supplements and organic foods at http://www.physiqueformuladiet.com This article was originally published on September 3, 2009 and expired on March 3, 2010. It is provided here for archival purposes and may contain dated information. Any diet will do? Not if you want to lose fat instead of muscle. Not if you want to lower your triglyceride levels so you'll be less likely to develop diabetes and heart disease. Not if you want to avoid cravings that tempt you to cheat on your diet. And not if you want to keep the weight off long-term. "Our latest study shows you have a better chance of achieving all these goals if you follow a diet that is moderately high in protein," said Donald Layman, a University of Illinois professor emeritus of nutrition. The research was published in the March Journal of Nutrition. Layman's new study followed the weight-loss efforts of 130 persons at two sites, the U of I and Penn State University, during 4 months of active weight loss and 8 months of maintenance. Two previous studies had looked at short-term weight loss; this one was designed to look at long-term effects, he said. Although both plans were equal in calories, half the group followed a moderate-protein diet (40% carbohydrates, 30% protein, 30% fat) while the other followed a diet based on USDA's food-guide pyramid (55% carbohydrates, 15% protein, 15% fat). "Persons in the first group ate twice the amount of protein as the second group," said Layman. And the difference in protein made all the difference in improved body composition and body lipids, he said. Although the amount of weight lost in both groups was similar, at 4 months participants in the protein group had lost 22 percent more body fat than members of the food-pyramid group. At 12 months, the moderate-protein dieters had lost 38 percent more body fat. "The additional protein helped dieters preserve muscle. That's important for long-term weight loss bec