Win the War on Fat Loss & Muscle Building w/ Charles Poliquin

If you want to win the war on fat loss, you have to win the insulin war, so you have to manage insulin. So, if you increase your muscle mass, you actually increase the number of insulin receptor sites. So, if you have more receptor sites, you can manage insulin better.

The best two predictors of how long you're going to live were actually muscle mass was number one; number two was maximal strength.

The larger the muscle mass you involve, the greater the anabolic cascading. So, you can train your arms as much as you want; after a while, if you don't squat, they won't won't grow.

If you want to make it, like, what I call a 70% rule, something that works 70% of the time, is change your workout every 4-6 workouts for that body part. If you do that, that alone, you'll be way ahead of everybody.

I would say, for 75% of caucasians, carbohydrates are not their friend.

There's a lot of guys who are very large who train naturally with low testosterone and are big but they always have high DHEA sulfate. And I've seen guys with high testosterone, not growing, and they have very low DHEA sulfate.

I think most people can reach their fat loss goals on 4 hours a week [of training]. That's all you need. Of course, if you do twice a day, it's going to go faster...

If you look at, in science, what is the best anabolic agent? It's sleep ... No one can deny that it's true or not; that's pretty well backed up.

If you look at obesity curves around the world... the curve matches the sleep disorder. So, Belgium, for example, only has 10% of its population that's obese, and only 10% of Belgians have sleep disorders.

I say, one of the best ways to do fat loss at low cost is not to look at a screen for three hours before you go to bed.

If I were to go to two meals a day on intermittent fasting, I would be on CNN within three days for having killed the most people with my bare hands, because I'd be the most irritable person in the world.

If you ask me, if you redid your life, what would you do? I would sleep more, and I would actually work less.