Never Count A Calorie Again! (Try this tonight!)

Introduction

In this episode, Mike Dolce talks about Seco calories in calories out and how to accurately determine your total caloric intake relative to your actual needs.

Counting Calories is Not the Way to Go About It

• The conversation should not start with how many calories do I need.

• We should end the conversation with how many calories we need to feel our best.

• Calories matter, but we should not start the conversation with them.

Don't Count Calories, Make Calories Count

Mike Dolce explains why counting calories is not necessary for living a healthy life.

Living Lean

• In 2011, Mike Dolce wrote "Living Lean," which became a number one bestseller.

• The tagline on the book was "Don't count calories. Make calories count."

• Mike has been saying this for over two decades.

Social Proof

• At 46 years old and 210 pounds of body weight at 10 likely nine percent body fat (as of recording), Mike's blood work is perfect.

• His blood work is vastly better than Dr. Andrew Huberman's at relatively the same age of life.

• Despite having a family history of hyperlipidemia, strokes, heart attacks, and diabetes, Mike was able to negate the negative effects of his bad genes with his lifestyle interventions.

Blood Work Matters

In this section, Mike Dolce emphasizes the importance of blood work and shares his own results as an example.

LDL and APO B Markers

• LDL is a great marker that measures low-density lipoprotein cholesterol levels in your blood.

• APO B measures all the particles that carry cholesterol in your blood.

• Andrew Huberman has an APO B of somewhere closer to 130, while Mike's APO B is 69.

• The desirable APO B is less than 90.

Take Action

• If your blood work is worse than Mike's and you're younger than him, you have some work to do.

• If your blood work is worse than Mike's and you're older than him, you definitely have some work to do.

• Lifestyle interventions such as food intake, exercise, stress management, and sleep patterns can help improve your blood work.

Understanding Cholesterol and Nutrition

In this section, the speaker discusses his cholesterol markers and how they compare to those of a meat-eater. He also talks about the importance of consuming high-quality calories.

Cholesterol Markers

• Huberman is considered to be very high risk with a cholesterol level of 130.

• A level above 90 is considered borderline high.

• The average C-reactive protein marker is between 1 and 3, while below 1.00 is considered low.

• An LDL cholesterol level below 80 is ideal, while below 70 is excellent.

Meat Consumption

• The speaker eats grass-fed, grass-finished extra lean sirloin and ground beef with only the leanest cuts of meat.

• Dietary cholesterol does not directly impact internal cholesterol levels, but dietary saturated fat intake does.

• Excessive amounts of saturated fat are unhealthy, just like excessive amounts of water or heat used to cook food.

Nutrition Advice

• Some people promote unlimited consumption of high-fat foods as long as sugar is avoided. This approach has been proven ineffective in reducing cardiovascular disease risk.

• The speaker calls out Paul Saladino for giving poor nutrition advice despite being a psychiatrist without experience working with biology.

Paul Saladino and George Saint Pierre

Joe Rogan calls out Paul Saladino for deceptively promoting George Saint Pierre as a proponent of his animal-based diet, despite the fact that George does not follow it. Joe accuses Paul of fraudulent and deceptive marketing.

George Saint Pierre's Diet

• Joe points out that there are hundreds of posts and screenshots showing George Saint Pierre eating the opposite of Paul Saladino's animal-based diet.

• Joe accuses George Saint Pierre of using his name and brand to sell alcohol, which is scientifically proven to be bad for health.

• Joe questions how George can promote health supplements while selling alcohol at the same time.

Fraudulent Marketing

• Joe accuses Paul Saladino of deceptively promoting George Saint Pierre as following his animal-based diet plan when he knows for a fact that he does not.

• Joe accuses both Paul Saladino and Brian Johnson (aka the Liver King), who are business partners selling supplements together, of being frauds in fitness.

Lies in Health and Fitness Industry

Joe Rogan talks about the constant bombardment of lies in the health and fitness industry, citing examples from Paul Saladino's promotion of an animal-based diet plan.

Hemp Seeds vs Seed Oils

• Joe points out that while Paul Saladino promotes an animal-based diet plan, he also says that seeds will kill you and seed oils are horrible. However, George St-Pierre was selling hemp seeds and hemp seed oil while promoting Paul's diet plan.

• Joe emphasizes that people should be careful about believing everything they hear from their idols in the health and fitness industry, as they may be promoting lies for their own benefit.

Oats

• Joe challenges Paul Saladino's claim that oats are bad because they have glycophosphate in them, citing his own experience of eating oats almost every day and being bigger, stronger, and having better endurance than Paul.

Introduction

In this section, the speaker addresses accusations made against him and his business partner. He also provides an overview of what he believes is necessary for a healthy lifestyle.

Accusations and Healthy Lifestyle

• The speaker responds to accusations that he and his business partner are con men.

• He emphasizes the importance of eating a wide variety of organic whole foods, being active, getting good sleep, and managing stress for a healthy life.

• The speaker refutes the idea that people need to consume desiccated testicles for health benefits.

• He encourages people to eat real food in moderation based on their activity level.

Determining Proper Caloric Intake

In this section, the speaker explains how to determine proper caloric intake.

Writing Down Everything You Eat

• The speaker advises listeners to write down everything they eat and drink for three days.

• He warns that failure to be honest with oneself can lead to poor health outcomes.

• The speaker suggests writing down meals in reverse chronological order starting with the most recent meal.

Starting Point and Accountability

This section focuses on starting where you are, working backwards, and holding yourself accountable for your food choices.

Starting Point

• Start where you are right now and work backward.

• Write down what you eat next, then what you eat later today, tomorrow morning, and for the next three days.

• Eating moving forward will be better than eating moving backward because now you are more aware of your decisions.

Accountability

• Hold yourself accountable to your food decisions.

• Don't be a [ __ ] with your food decisions. Make good food choices as if you were telling someone near and dear to your heart what to eat.

• Picture the person most near and dear to your heart. What would you tell them they should eat next if their doctor said they're going to get sick and die a terrible death?

Daily Weigh-In

This section focuses on weighing in daily as a way of tracking progress.

Daily Weigh-In

• Step on a scale every morning after using the restroom but before consuming anything.

• Write down that number for three days to find a trend in weight gain or loss based on the food consumed.

Four by Four Meal Plan

This section focuses on creating a meal plan that consists of four meals eaten four hours apart.

Four by Four Meal Plan

• Eat four meals about the same size four hours apart from each other.

• Eat the same basic meal at the same basic time in the same basic intervals for three days.

• Ideally, eat lean proteins, green and multicolored vegetables, and clean-burning carbohydrates at every meal until satisfied based on activity level.

Understanding Your Maintenance Calories

In this section, Mike Dolce explains how to determine your maintenance calories and how to adjust your diet to achieve your desired body composition.

How Much Food You Should Be Eating

• Use the scale to determine if you are eating too much or too little.

• If the scale is going up, you're eating slightly too much.

• If the scale stays the same, you found your maintenance calories.

• If the scale is going down, you're eating at a mild deficit.

Getting Leaner

• Make a 10% adjustment in your diet to get leaner.

• Keep protein intake about the same (approximately one gram of protein per pound of body weight).

• Living Lean program will get guys to about 12% body fat and ladies into the lower 20% body fat range.

Moving Forward with Diet Plan

• Normalize general food intake by identifying anomalies and holes in schedule over three days.

• Lock into four by four lean green clean meal plan for next three days.

• Determine if weight is going up, staying the same or going down.

A B Menu Options

• Breakfast can be either A or B

• Lunch can be either A or B

• Brunch can be either A or B

• Dinner can be either A or B

The Dolce Diet System

In this section, Mike Dolce explains why The Dolce Diet works better than other programs and teaches skills necessary for controlling life without forcing people into macro boxes.

Why The Dolce Diet Works Better Than Other Programs

• The program doesn't force people into little boxes thinking they are a set of numbers.

• It teaches skills necessary for understanding how to control life without forcing people into macro boxes.

• Macro dieting is starvation dieting and calorie counting is a disordered form of eating.

Determining What Your Body Needs

• Teach you how to determine what your body needs.

• Fulfill that with healthier food options.

• The Dolce Diet system is an easy entry point into the program.

Rhythm and Feeling Better

• Eating multiple times throughout the day is better than intermittent fasting.

• Studies have shown that intermittent fasting does not work as well as a multi-meal feeding day program.

• In order to build and retain muscle, you need a minimum of three and as many as five independent evenly spaced feedings.

The Dolce Diet: Calorie Counting

In this section, Mike Dolce talks about how the 4x4 diet fits well into society and how it can help people optimize their food choices. He also discusses how adopting these principles can lead to a healthier lifestyle.

Benefits of the 4x4 Diet

• The 4x4 diet fits extremely well into society and normal life.

• Adopting the principles of the 4x4 diet can lead to optimized food choices and a healthier lifestyle.

• People who adopt these principles will look better, younger, and more fit than their peers.

• The benefits of the 4x4 diet are not limited to physical appearance but also include improved health markers such as body fat percentage.

Stress Management and Recuperation

In this section, Mike Dolce talks about stress management and recuperation. He explains that stress management is often overlooked but is one of the most powerful aspects of one's life.

Importance of Stress Management

• Stress management is often overlooked but is one of the most powerful aspects of one's life.

• Chronic stress can lead to sleep issues, digestive problems, water retention, difficulty losing weight despite proper diet and exercise.

• There is a biochemical cascade that flows through individuals when they are stressed out or have sleep issues that may be affecting their overall health.

• Next week's episode will cover stress management in more detail.

Programs Offered by The Dolce Diet

In this section, Mike Dolce talks about the various programs offered by The Dolce Diet.

Programs Offered

• The Dolce Diet offers a variety of programs such as the Dolce Diet certification and fitness conference, Shred Dad Sculpt and Tone, Squats and Steak, Three Weeks to Shredded, and Living Lean.

• These programs are designed to provide individuals with a structured plan for achieving their health goals without having to think about it.

• For those interested in working with Mike Dolce directly, there is also an option to become a VIP elite private coaching client.

Contacting Mike Dolce

In this section, Mike Dolce provides information on how to contact him.

Contact Information

• To work with Mike Dolce or if you have any questions about his podcast or episode, send an email to mailbag@thedolcediet.com.

• For those interested in becoming a VIP elite private coaching client or have questions regarding the program, send an email to mailbag@thedolcediet.com.

• You can also send Mike Dolce a DM via Instagram at @thedolcediet.