Ep. 418 Fat Loss Myths, Muscle Matters & Diet Break Strategies Explained with Dr. Bill Campbell

Everyday Wellness with Cynthia Thurlow ™

Today, I am thrilled to welcome Dr. Bill Campbell, a professor and director of the Performance and Physique Enhancement Lab at the University of South Florida and the creator of Body by Science, a review summarizing the latest and best research on fat loss and muscle-building. His research focuses on helping people optimize their physiques within a sustainable lifestyle.

In our discussion, we tackle common misconceptions about fat loss and explore ways to measure body fat rather than lean mass. We look at the mechanisms that increase hunger and slow metabolism when body fat is too low, the effects of crash and yo-yo dieting, the menopause transition, and contributors to weight-loss resistance. We cover concerns related to muscle protection, protein needs, and lifestyle habits in strength training. Dr. Campbell also defines diet breaks, discusses his concerns about time-restricted and intermittent fasting when protein intake is insufficient, and shares some of his favorite supplements.

You will love this informative conversation with the delightful Dr. Bill Campbell.

IN THIS EPISODE YOU WILL LEARN:

• Some common misconceptions surrounding fat loss
• What are the most effective ways to measure body fat?
• The average body fat percentages for men and women
• How social media and fitness competitions have skewed our perceptions of body fat
• The benefits of fat-loss sprints as an alternative to crash dieting
• Why women may struggle with weight loss resistance during menopause
• Dr. Campbell clarifies the concept of anabolic resistance and explains the need for higher protein intake as we age
• Why very short feeding windows are not ideal for building muscle
• How diet breaks can help to control hunger
• The adverse effects of sleep deprivation

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Connect with Dr. Bill Campbell

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