Small open-label study of ATR-258 saw fat loss, lean mass gains and better leg power, but no placebo group and just eight weeks long. #longevity# #geroscience# #atr258# #fatloss# #leanmass#

1. Weight training will help with fat loss and appearance more than cardio, as it helps to build muscle, which then changes your metabolism. 2. As they say, “Abs are made in the kitchen.” We all have abs, and it’s diet that will make them visible or invisible, so diet is 90%-plus of seeing abs. 3. Supplements can be helpful, but they are called “supplements” for a reason. They should supplement other more important changes to diet and exercise.

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More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

A pound of muscle doesn't burn 50 calories a day: - 50 kcal per pound per day was the number taught in undergrad. Recent estimates are a tenth of that: 6 to 10 calories - Put on 5 pounds and your basal metabolic rate goes up maybe 30 to 40 calories a day. Over 1000 days that adds up - One bad food choice is a couple hundred calories and outkicks almost any muscle you added - Build the muscle anyway. Too little of it makes fat loss harder for other reasons Worrying about the burn is stepping over a dollar to pick up a dime. Fat loss is about regulating intake. @DrAndyGalpin on @hubermanlab

Old female mice on semaglutide lived 12% longer and ran 2.8× as long before exhaustion. Other gains: > treadmill time to exhaustion +177% > hanging time +124% > rotating-rod performance +47% > open-field movement +50% > glucose tolerance: area under the curve −20% > Improved spatial memory: maze escape time −57% > reduced inflammation -55% > reduced senescence -65% > stem cell rejuvenation: hippocampal neurons ~3x > bone marrow colonies +44% > DNA damage & stress -44% Treatment started at 20 months of age (human equivalent to 60s). Control was a separate group of mice on a 24% food restriction to replicate semaglutide's weight and fat loss. Diet restriction reproduced the endurance and motor gains. It failed to match semaglutide on exploration, spatial memory, and blood sugar control. The weight loss explains the physical stamina however the semaglutide drove neurogenic, metabolic, and cellular pathways.

People suck at following advice. Even the most effective people in the world are often terrible. There are at least two reasons: 1. Most people have an insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have. 2. There are no reminders. No consistent tracking = no awareness = no behavioral change. Consistent tracking, even if you have no knowledge of fat-loss or exercise, will often beat advice from world-class trainers.