Alex Hormozi’s 200g Protein Diet for Fat Loss & Building Muscle

Intro (0s)

• Alex Hormozi consumes 200 grams of protein per day and has a relatively flexible diet outside of that, eating mostly whatever he wants (0s).
• The discussion will break down Hormozi's diet, explore the strategy behind it, and examine how it might work for others, while also considering potential nuances and limitations (5s).
• The approach may not be the most scientifically researched, but it has been found to be effective in certain contexts (18s).
• The goal of the discussion is to provide context and explore the scientific merit behind Hormozi's diet, rather than simply reacting to it or criticizing it (25s).
• Hormozi's diet does have some scientific basis, and the discussion aims to delve into the underlying principles and research (42s).
• The discussion is not intended to be a criticism of Hormozi, but rather an examination of his approach and its potential applications (27s).

Calculating Calories (49s)

• To calculate calories, a person can multiply their body weight by 10, which is a rough estimate that works for the average person, with the understanding that this method may not be accurate for everyone, especially those with a high body fat percentage or significantly different metabolisms (50s).
• This method is used to find the total calories, not just the basal metabolic rate, which is the amount of calories burned at rest (2m8s).
• The basal metabolic rate can be estimated by multiplying the body weight by 10, but this may not be accurate for people with a high body fat percentage or those who are not moderately fit (3m9s).
• A more accurate way to find the basal metabolic rate is to increase calories until a pound of fat is gained, then back off 10% from there, as suggested by Dr. Tommy Wood (3m32s).
• This method of finding the basal metabolic rate is not always accurate and may require adjustments, especially for those with a body fat percentage above 18% (4m6s).
• The calculation of multiplying body weight by 10 is intended for people who are moderately fit and lean, and may not be suitable for those who are significantly overweight or have a high body fat percentage (4m2s).

Protein (4m18s)

• To calculate the daily protein intake, multiply body weight in pounds by 1, which results in 200g of protein for a 200-pound person (4m19s).
• A pound of lean meat, white fish, ground turkey breast, ground beef, or shrimp contains approximately 100g of protein (4m28s).
• The recommended daily protein intake is 0.8g per kilogram of body weight, but Dr. Ronda Patrick suggests safely doubling this amount to 1.6g per kilogram (4m56s).
• For building muscle, it is suggested to consume 1g of protein per pound of body weight, or 1g per pound of desired body weight (5m22s).
• For weight loss, 1g of protein per pound of body weight is adequate, but for individuals with a lot of body fat, this may not be sufficient (5m30s).
• Consuming additional protein makes it difficult for the body to convert it to fat, and instead encourages the use of other substrates as fuel (5m47s).
• Eating a lot of protein makes it harder to overeat other macronutrients (6m2s).
• A general recommendation is to consume 1g of protein per pound of body weight, but if possible, getting a dexa scan to determine lean body mass and consuming 1.2-1.5g per pound of lean body mass per day is ideal (6m19s).

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• One of the quickest ways to get protein into a diet is through whey protein, which is considered somewhat of a whole food and has been proven to be a potent supplement (6m39s).
• The preferred protein powder is from Bowmar Nutrition, which is sweetened with alose and does not contain artificial sweeteners (6m53s).
• Bowmar Nutrition's whey protein powder is described as light and fluffy, mixing up to taste like a milkshake (6m59s).
• A 15% off discount link is provided for Bowmar Nutrition's whey protein powder, which is recommended due to its good taste and lack of garbage ingredients (7m3s).
• The reason for recommending this product is that it is the one that is legitimately used, and people are often asked what protein powder is used (7m11s).
• Having a protein shake that tastes like a treat but doesn't have the negative impact is preferred, as it makes it less likely to choose junk that might do actual metabolic damage (7m21s).
• Whey protein has been demonstrated to be very effective, is delicious, and digests fast, making the provided link a good option for purchasing (7m37s).
• The 15% off link provided will give access to what is considered to be the best protein powder one will have ever had (7m43s).

Protein as a Base (7m49s)

• To start a diet, first determine the daily calorie intake, which in this example is 2,000 calories, and the daily protein goal, which is 200g of protein (7m49s).
• Once the daily protein goal is set, choose a source of protein and calculate the calories associated with that source, such as 2 lbs of turkey, which in this case is 1120 calories (8m0s).
• Subtract the calories from the protein source from the total daily calorie intake to find out how many calories are left for other nutrients, which in this example is 880 calories (8m11s).
• There are approximately four calories per gram of protein, so multiplying the daily protein goal by four gives the total calories from protein, with some variation depending on the fat content of the protein source (8m19s).
• As a general rule of thumb, 100g of protein is approximately 400 calories, and 200g of protein is approximately 800 calories, with some variation depending on the fat content (8m40s).
• Finding protein as the base of the diet is recommended, as it allows everything else to fall into place, and helps to ensure that the daily protein goal is met (9m3s).

Remaining Calories (9m20s)

• Consuming 200 grams of protein per day can be beneficial for fat loss and building muscle, but it's essential to consider the overall diet and not just focus on protein intake (9m20s).
• Having a flexible diet with 200 grams of protein and then eating whatever desired may work for some, but it's crucial to consider the impact of food quality on metabolic health (9m30s).
• The food matrix, glycemic regulation, and mixed meals play a significant role in overall health, and simply consuming 200 grams of protein without considering these factors may not be optimal (9m43s).
• Eating protein early in the day and then consuming junk food for the rest of the day is not recommended, as it can negatively impact metabolic rate and mitochondrial function (10m19s).
• Weaving protein into meals throughout the day, rather than consuming it all at once, is recommended for optimal outcomes (10m35s).
• Having mixed meals with protein, fats, and carbohydrates is ideal, and spacing out protein intake with each meal is recommended (10m42s).
• Food quality matters, especially for metabolically unhealthy individuals, and consuming trans fats mixed with carbohydrates can increase oxidative stress (11m2s).
• While Alex Hormozi's approach may work from a calorie standpoint, it's essential to consider the importance of food quality and overall diet (11m26s).
• Having a period of time without eating and then consolidating protein intake into a smaller block may be beneficial for flexibility and overall health (11m38s).
• Consolidated eating windows or compressed eating windows may be beneficial for insulin signaling and overall health, but more research is needed (12m12s).
• Relying too much on flexibility in diet may not be realistic or sustainable for everyone, especially those who are not as fit or metabolically healthy (12m20s).
• A general guideline for dieting is not recommended, but having a baseline of 800 free calories can provide context for enjoying food, however, it's easy to get those calories from fats and carbs, which can lead to metabolic gridlock if the rest of the diet is composed mainly of fats and carbohydrates (12m55s).
• Metabolic gridlock occurs when the body can only utilize fats or carbs at the same time, especially in high amounts, and is also related to the Randle cycle (13m30s).
• A foundational 200g of protein, or 1g of protein per pound of body weight, is likely critical for most people, and partitioning fats and carbs separately might work better for the rest of the diet (13m53s).
• One way to level up Alex Hormozi's diet while maintaining flexibility is to have 1g of protein per pound of body weight as a baseline, then partition one meal to be higher in fat and one or two meals to be higher in carbs (14m12s).
• This approach avoids the meal effect and allows for consistent flexibility in the diet, similar to Alex Hormozi's approach of having dessert every day (14m35s).
• Having a structured diet, such as eating the same breakfast and lunch every day, can also be beneficial, as mentioned by Elsie (14m42s).

Daily Meals (14m44s)

• The daily meal plan starts with a 200-calorie bar and a shake, totaling 360 calories and 50 grams of protein for breakfast (14m44s).
• The breakfast may be lacking in nutrient quality and could leave most people feeling hungry, but the 50 grams of protein can be satiating (15m9s).
• For lunch, a pound of turkey is consumed, which is 560 calories, but only half is eaten, along with 1 cup of rice, totaling 150 grams of protein and 1140 calories (15m30s).
• It is possible to assimilate a large amount of protein in one sitting, but it may take around 10-12 hours to fully digest, with muscle protein synthesis taking a few hours (16m9s).
• The dinner meal is a large flex meal, often consisting of a pound of protein, which may not be necessary but is preferred, and stacking 200 grams of protein in two separate 100-gram meals may not be fully utilized (16m51s).
• Protein will not store as fat unless calories are too high, and extra protein will prioritize its function over other substrates, which may store as fat in a caloric surplus (17m27s).
• If protein needs are met, the rest of the dinner can be whatever is desired, as long as it equals the total amount of calories wanted, and eating protein can help with satiety (17m55s).
• Satiety is key, and eating protein can help with feeling full, whereas eating cookies or other non-protein foods may not provide the same feeling of fullness (18m20s).

Food Quality (nutrient density) (18m21s)

• Food quality matters from a longevity perspective, as a caloric deficit seems to have a greater impact when the diet is poor, but less of an impact when the diet is nutrient-rich, as seen in the Rhesus monkeys study from Bethesda, Maryland, and Madison, Wisconsin, also discussed by Dr. Peter Attia and Paul Saladino (18m32s).
• A nutrient-rich diet is crucial, and micronutrition matters, as it affects insulin sensitivity, membrane flexibility, membrane fluidity, signaling hormones, and other cellular functions that are not accounted for by calorie measurement (19m25s).
• While a multivitamin can be beneficial, it is essential to apply whole food principles to the diet in the long term, as evidence suggests that a multivitamin can be helpful, but whole foods provide better nutrient quality (19m43s).
• Metabolic issues and insulin resistance can develop without being in a surplus or state of energy toxicity, but the evidence is mixed, and it is unclear whether overeating in one meal can cause metabolic damage (19m57s).
• Overeating can cause problems, but the scale of overeating is unclear, and it is likely that frequent overeating is more problematic than occasional overeating (20m14s).
• As mitochondrial health deteriorates with age, there may be less room for flexibility in the diet, and nutrient quality may become more critical, potentially reflecting in blood work (20m37s).
• Protein is essential, and it seems to be a crucial component of a healthy diet, with high protein intake being beneficial for overall health (20m55s).