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00:00 Introduction
00:34 Protein Balance
01:24 Meal Frequency
03:22 Hunger
05:07 Does the Body Store Protein?
09:22 Intermittent Fasting: What Happens to Muscles?
11:25 Excess Protein
16:11 Going into a Calorie Deficit: When to Expect the First Results?
19:22 How to Create a Calorie Deficit
19:55 Primary Energy Sources
20:16 Metabolic Flexibility
23:18 The Weight Loss Process
24:06 Energy Deficit During Sleep
28:19 Initial Weight Loss and Protein Breakdown
30:15 The Anabolic Process in Men and Women
33:12 Synthesis of New Proteins
33:51 Does 1 gram of Carbohydrates = 1 gram of Glycogen? Energy Depot
37:03 Gluconeogenesis
37:38 How Much Fat Do We Use from Our Fat Stores?
38:11 How biorhythms work
39:06 Decreasing glycogen levels
39:47 Types of physical activity: anaerobic and aerobic
41:39 How to trigger lipolysis (fat breakdown)
45:02 Cutting on high carbs and low fats
47:25 Muscle glycogen stores