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Peter Attia, MD, is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine. He is also the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity. Today we're sitting down with Dr. Peter to finish our conversation from Monday and discuss all things nutrition, how things like alcohol affect your body, and everything you should know about supplementation.

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Lose Belly Fat - While Gaining Muscle - With Lee Labrada == FREE 12 WEEK PHYSIQUE TRANSFORMATION PROGRAM :http://www.labrada.com/12weekleanbody Ask Lee Q & A #1) http://www.labrada.com/asklee ALL Labrada supplements here: http://www.labrada.com/store/ Please feel free to ask any questions you may have regarding Fitness or Nutrition and I will be happy to try and answer them. Here's where you can ask.. http://www.labrada.com/asklee Hi I'm Lee Labrada, your lean body coach and welcome to this weeks ask Lee. This week’s Ask Lee comes from Rubymar2010 (ruby martinez) QUESTION: What is your best strategy for minimizing fat in your belly, while bulking up your muscles? Also, are there certain cardio exercises you recommend during the bulking phase? ANSWER: Hi Ruby – thanks for writing in with your question. It's not like the old days, when bodybuilders would eat anything that was not nailed down in their quest to gain weight and muscle. Today, the emphasis is on putting on lean muscle weight, with as little fat as possible. Here are some of my best tips for accomplishing that: 1) Consume the right amount of protein for your bodyweight, plus enough carbs and fats for energy. Sounds simple enough right? But what is the right amount of protein and carbs? I recommend 1 - 1.5g of protein per pound of body weight. Sources of protein include chicken breast, turkey breast, fish, lean meats, low-fat cottage cheese, and protein shakes. As for carbohydrates, I recommend consuming between 1.5-2 grams of carbohydrates per pound of body weight. Good sources of carbohydrates include sweet potatoes and yams, oatmeal, whole grain rice, and potatoes. A hypothetical 200 pound bodybuilder then would consume approximately 200-300g protein plus 300-400 g of complex carbohydrates every day. Divided up over 5 small meals per day, this works out to 40-60g of protein plus 60-80 g of complex carbohydrates at each meal. 2) Eat 5-6 small meals per day and don't overeat at each meal. By breaking up your caloric intake over several meals during the day, you won't overload your digestive system, nor put on unwanted fat, as long as your calories don't exceed your caloric breakeven point. Smaller meals also have a smaller impact on insulin release. Insulin is a powerful hormone, and while it is useful, an excess can cause fat storage. 3) Always combine protein and carbs at meals. Don't eat carbs by themselves. When protein and carbohydrates are combined, the rate at which the meal is broken down and converted to energy is slowed down, yielding longer lasting energy with less of an impact on insulin. Carbohydrates eaten by themselves, on the other hand, can cause a rapid increase in blood sugar, which may spike insulin. 4) Simple carbs such as fruits and certain cereals should be consumed only right after the work out. Eat complex carbs for the rest your meals. The insulin spike that comes with the simple carbohydrates, is useful right after the work out, because it is this insulin that drives blood sugar and amino acids into muscles to start the recovery process. At all other times, you want the slow energy release of the complex carbohydrates. And finally... 5) Do Cardio 4-5 times per week to burn off excess fat and to promote recovery. It may seem counter-intuitive to do cardiovascular exercise at a time that you're trying to put on bodyweight, but cardio has actually been shown to promote recovery, by improving circulation. Additionally, the aerobic exercise helps to burn off excess calories that could lead to fat accumulation. I personally prefer the exercise bike or steps for cardio. Ruby I hope that this gives you an idea of things you can do to minimize fat when you're going through a muscle gaining phase and want to minimize belly fat. For more training tips, visit our website Labrada.com and subscribe to our YouTube channel. I'm Lee Labrada, your lean body coach. Stay lean and stay strong. YOUR FREE WEEKLY LABRADA FITNESS NEWSLETTER AND 12 WEEK LEAN BODY TRANSFORMATION GUIDE AT: http://www.labrada.com/12weekleanbody FOLLOW US ON : ------------------------- LABRADA NUTRITION ON FACEBOOK https://www.facebook.com/LabradaNutrition LEANBODY FOR HER ON FACEBOOK http://www.facebook.com/leanbodyforher LABRADA NUTRITION ON INSTAGRAM http://instagram.com/labradanutrition LEANBODY FOR HER ON INSTAGRAM http://instagram.com/leanbodyforher# LABRADA NUTRITION ON TWITTER https://twitter.com/leelabrada LEAN BODY FOR HER ON TWITTER https://twitter.com/leanbody4her LABRADA NUTRITION ON GOOGLE + https://plus.google.com/106743917096914193849/ LABRADA ON PINTREST http://pinterest.com/leelabrada

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The Ultimate Q&A on Fitness, Diet, and Aging: Secrets to Thriving After 40's, 50's & Beyond! 🌟💪 Have questions about staying fit, eating right, and aging gracefully? We’ve got answers! 🙌 Join me and two amazing plant-based individuals—both thriving in their 60s—as we dive into YOUR questions about: ✅ Fitness routines that work for every level (even if you’re just starting out!) ✅ The role of a plant-based diet in staying strong, energized, and youthful. ✅ Practical tips for navigating the challenges of aging while staying active and healthy. 💡 This candid Q&A is packed with expert insights and real-life experiences to help you achieve your goals, whether it's getting fitter, eating better, or simply feeling your best. 📌 Drop your questions in the comments below and let’s tackle them together in future videos! 🎥 Don’t miss this engaging and motivating discussion—press play now! Don’t forget to LIKE, SHARE, and SUBSCRIBE for more tips. Let’s age boldly and beautifully! 🌱💪 #HealthyAging #PlantBasedFitness #Over50Wellness 🔴 SUBSCRIBE to Plant Based Dads: / @plantbaseddads 🔴 SUBSCRIBE to Chew On Vegan: / @chewonvegan _____________________________________________________ FOLLOW ME: ♥ INSTAGRAM: https://www.instagram.com/mrsslimonplants/ ♥ FACEBOOK: https://www.facebook.com/mrsslimonplants ♥WEBSITE: https://mrsslimonplants.com/ ♥TIKTOK: https://www.tiktok.com/@mrsslimonplants ______________________________________________________ *MY LINKS + DISCOUNT CODES* ▻Intermediate 90 days At home Workout Program: https://mrsslimonplants.com/intermediate-workout-program/ ▻30 day Nutrition Plan & Intermediate 90 days At home Workout Program: https://mrsslimonplants.com/intermediate-workout-program-with-nutrition-plan-sign-up/#join ▻Beginner's 4 weeks At home Workout Program: https://mrsslimonplants.com/beginners-workout-program2/ ▻30 High Protein vegan meals in 30 minutes or less ebook: https://mrsslimonplants.com/product/30-high-protein-plant-based-recipes/ ▻Custom Meal Plans https://mrsslimonplants.com/product/custom-meal-plan/ ▻1:1 Coaching: https://mrsslimonplants.com/product/coaching-call-45-minutes/ ▻My Favorite Protein powder: SproutLiving (Get 20% off, Discount Code: SLIMONPLANTS) https://go.sproutliving.com/mrsslimonplants ▻Buy FitTrack Smart Scale: https://bit.ly/3OB8R9m, Code: SAINI20 ▻My Favorites Items From AMAZON (Affiliate Link): https://www.amazon.com/shop/influencer-89e6b5f9 #VEGANFITNESS #veganweightloss #fitover40 #howtoloseweight

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Cam'ron - Come Home With Me (2002) 01. Cam'ron - Intro (ft. Kay Slay) 02. Cam'ron - Losing Weight Pt. 2 (ft. Juelz Santana) 03. Cam'ron - Oh! Boy (ft. Juelz Santana) 04. Cam'ron - Live My Life (Leave Me Alone) (ft. Daz Dillinger) 05. Cam'ron - Daydreaming (ft. Tiffany) 06. Cam'ron - Come Home With Me (ft. Juelz Santana & Jimmy Jones) 07. Cam'ron - Welcome To New York City (ft. Jay-Z & Juelz Santana) 08. Cam'ron - Hey Ma (ft. Juelz Santana, Freekey Zekey & Kay Slay) 09. Cam'ron - On Fire Tonight (ft. Freekey Zekey) 10. Cam'ron - Stop Calling (ft. McGruff & Freekey Zekey) 11. Cam'ron - I Just Wanna (ft. Juelz Santana) 12. Cam'ron - Dead Or Alive (ft. Jimmy Jones) 13. Cam'ron - The Roc (Just Fire) (ft. Memphis Bleek & Beanie Sigel) 14. Cam'ron - Boy Boy 15. Cam'ron - Tomorrow Come Home with Me is the third studio album by American rapper Cam'ron, released on May 14, 2002, by Cam'ron's Diplomat Records and Jay-Z's Roc-A-Fella Records; distributed under Def Jam Recordings. There are featured guest appearances from Jimmy Jones, Juelz Santana, Freekey Zekey, DJ Kay Slay, Daz Dillinger, Tiffany, Jay-Z, McGruff, Memphis Bleek, and Beanie Sigel. To date, it is his most commercially successful album; it peaked at #2 on the Billboard 200 with first-week sales of 226,000 copies, and eventually sold one million copies in the United States, being certified Platinum by the RIAA. Its two singles were "Oh Boy" (featuring Juelz Santana) and "Hey Ma" (featuring Juelz Santana, Freekey Zekey, and Toya). "Oh Boy" held the number one spot on the Hot R&B/Hip-Hop Singles for five straight weeks, the number one spot on the Hot Rap Tracks and peaked at number four on the Billboard Hot 100. The second hit was "Hey Ma", which reached number three on the Hot 100 and number eight on the UK Singles Chart, becoming his biggest hit. "Daydreaming" was a later single released in 2003 but failed to duplicate the success from his earlier singles. (Wikipedia) Cam'ron - Confessions Of Fire (1998) https://www.youtube.com/playlist?list=PLAAzJnlGC7QHsyf7Hh2jvv2vW8Oots6E0 Cam'ron - Come Home With Me (2002) https://www.youtube.com/playlist?list=PLAAzJnlGC7QFlMWSP1yanz8HyIUygqWgi

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