How To Get In The Best Shape Of Your Life

Dr. Mike Israetel, a Ph.D. sports psychologist and fitness and nutrition expert, recently appeared on a podcast to talk about fat loss, exercise, and common diet mistakes. Instead of spending hours watching the podcast, you can read this article where we’ve picked out the most important points. Just skim through the headings and read the parts that interest you. This way, you save time while getting all the useful tips!

In this podcast, Mike Israetel talks about calories, exercise, why diets fail, and how to lose fat in a sustainable way. The main idea is simple: calories matter the most. If you eat fewer calories than your body needs, you will lose fat. On the other hand, if you eat more, you will gain fat. While exercise is helpful, your diet plays the biggest role in fat loss.

Why You Should Read This Instead of Watching the Podcast

Here are the important points from Mike Israetel’s podcast “How To Get In The Best Shape Of Your Life.” By reading this, you’ll learn everything discussed in the podcast while saving time.

1. Why Our Bodies Store Fat and How to Manage It

First, it’s important to understand why our bodies store fat. A long time ago, when food wasn’t always available, our bodies stored extra calories as fat to use later. This helped people survive when they couldn’t find enough to eat. But today, food is everywhere and not just any food, but tasty, high-calorie stuff. That’s why it’s so easy to gain weight. To get in shape, you need to be aware of how much you eat and how much energy your body actually needs.

2. Eat Less, Move More: The Simple Formula for Fat Loss

To lose fat and get in shape, you have to eat fewer calories than your body burns. This makes your body dip into its fat stores for energy, which leads to weight loss. You don’t have to go on a super strict diet or starve yourself, just cut back a bit. Even eating 250 to 750 calories less per day can make a big difference over time. Another way to create a calorie deficit is by staying active and exercising regularly. Combining both eating a little less and moving a little more works best for most people.

3. Why Diets Fail and How to Stick to One

Diets often fail because we naturally crave high-calorie foods, and it’s easy to overeat when food is always around us. Plus, setting unrealistic goals or trying to follow strict habits makes people give up quickly.

To stick to a diet, eat simple foods to control cravings, choose low-calorie, high-volume options like vegetables to feel full, drink water before meals to reduce hunger, plan your meals ahead to stay on track, use artificial sweeteners to satisfy your sweet tooth, and include low-calorie treats to stay satisfied without over-eating.

Learn: Is Mike Israetel Vegan? His Diet & Views Explained

4. Diet vs. Exercise: Which Matters More for Fat Loss?

Cardio helps burn extra calories, but it’s not as important as your diet when it comes to fat loss. Whether you choose running, cycling, swimming, or walking, the most important thing is to pick something you enjoy and can stick with. Remember, your diet still plays the biggest role. About 70-80% of your fat loss comes from what you eat, while exercise makes up only 20-30%.

Mike Israetel discusses that walking 10,000 steps a day and doing weight training are great for overall health and fat loss. Additionally, if you want your abs to be visible, you need to lower your body fat. Training your abs helps build muscle, but diet is the main factor in making them show.

5. Balance Protein, Carbs, and Fats for Better Health

Your body needs a good balance of protein, carbs, and fats to stay healthy and strong. Protein is especially important because it helps build and maintain muscle. A good rule of thumb is to eat about half to one gram of protein for every pound you weigh.

For example, if you weigh 150 pounds, aim for 75 to 150 grams of protein a day. Carbs give you quick energy, while fats help with hormone production and long-lasting energy. Instead of cutting out entire food groups, focus on eating a balanced mix that supports your fitness goals.

6. Check Your Weight, But Don’t Stress About It

Keeping track of your weight is important, but it’s also important not to obsess over it. Your weight can change for many reasons like water retention, eating salty food, exercise, and social environment. It’s not just a fixed “set point” but more of a “settling point” that changes based on your habits. If you’re trying to lose weight, it’s a good idea to weigh yourself 2-3 times a week. If you’re just maintaining weight, once every few weeks is fine.

7. Your Weight Isn’t Fixed: It Depends on Your Habits

Some people think their body has a “set weight” that it always goes back to no matter what. But that’s not exactly true. Your weight actually depends on your lifestyle and habits. If you eat healthier and stay active, your body will naturally settle at a lower weight. It’s not about being stuck at a certain number on the scale; it’s about building habits that keep you at a healthy weight long term.

8. Don’t Fall for Weight Loss Myths

There’s a lot of bad advice out there about losing weight. Some people think that eating certain foods can magically burn fat or that certain diets are the only way to lose weight. The truth is that weight loss always comes down to eating fewer calories than you burn. There are no magic foods or miracle diets. Instead of looking for shortcuts, focus on eating well and staying active.

9. Counting Calories Can Help If You’re Not Seeing Progress

Not everyone needs to count calories to lose weight, as some people naturally eat less when choosing healthier foods, but if you’re not making progress, counting calories with apps like MyFitnessPal or RP Diet Coach can help track your intake and ensure you’re consuming the right amount for your body’s needs, as science shows that calories are the most important factor in losing fat.

10. Getting Fit Takes Time: Stay Patient and Keep Going

Getting in the best shape of your life doesn’t happen overnight. It takes time, effort, and a lot of patience. Stick to your plan even when it feels slow. Celebrate small wins, like fitting into your old jeans or feeling more energetic. Don’t get discouraged if progress seems slow, keep going because good things take time.

11. Build Healthy Habits for Life, Not Quick Fixes

Instead of going on a crash diet or doing something extreme, focus on making healthy food choices that you can stick with for life. Find workouts that you enjoy, eat balanced meals, and get plenty of rest. A healthy lifestyle should feel natural and sustainable, not like a punishment. When you make healthy habits a part of your daily routine, staying in shape becomes much easier.

12. Fat Loss Supplements

Most fat loss supplements don’t work. Some stimulants like caffeine can slightly help by reducing appetite, but their effect is small. Some new medicines like semaglutide help with hunger but should not replace good eating habits.

13. Common Myths & Misconceptions

Spot reduction is a myth – you can’t burn fat in just one area.
Exercise alone won’t make you lose weight – diet matters more.
Carbs don’t make you fat – eating too many calories does.
Women won’t get bulky from lifting weights – they need extreme training and medicine for that.

Conclusion:

Dr. Mike Israetel says fat loss is not about magic tricks or secret diets. It’s about eating fewer calories than you burn, being consistent, and making small changes that you can stick to for a long time. Here is a quick overview of how to get in the best shape of your life:

Exercise Regularly: Aim to work out 3-4 times a week. Focus on exercises that effectively target the muscles you want to grow. Use a rep range of 5-30 and make those last few reps count.
Eat a Balanced Diet: Consume lean meats, vegetables, fruits, and whole grains. Include protein-rich foods to support muscle growth. Don’t fear sugar, but be mindful of high-calorie, ultra-tasty foods that can lead to overeating.
Prioritize Recovery: Ensure you get 7-9 hours of quality sleep each night. Manage stress and allow your body time to recover between workouts.

At the end of the day, the best diet is the one you can stick to long-term. Make small, manageable changes, stay patient, and trust the process, the results will come!

This is the podcast which we are summaries you can watch it if you have any doubt:

How To Get In The Best Shape Of Your Life – Podacast Summary