The Dr. Mike Show

Nutrition, weight loss, and healthy eating advice from national renowned nutrition expert Dr. Mike Roussell. Dr. Mike is a nutrition advisor for both Men’s Health and Shape Magazines and has authored multiple nutrition and weight loss books. On The Dr. Mike Show, along with his co-host Chris Dominello, Dr. Mike interviews nutrition and fitness experts and researchers from across the country - giving you the practical health, nutrition, and wellness tips that you need to optimization your health journey. Visit for links to everything mentioned in each show along with additional free nutrition and fat loss resources.
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Aug 8, 2018




Welcome to part two of the MetaShred diet deep dive series, the series that provides you with an insider’s glimpse of the philosophy, mission, and components that make the MetaShred diet an effective way to lose weight quickly.


On today’s episode, I’m debunking some of the most common myths and misconceptions about weight loss, nutrition, and exercise and explain the three fundamental strategies that make the MetaShred diet a practical, effective way to lose weight and optimize your health. I explain the difference between the cumulative and constrained theories of total energy expenditure, what a reasonable energy gap is and how it impacts your ability to lose weight, and the true impact of “cheat meals” on your metabolism. I also explain the importance of increasing the amount of protein you eat in your diet and how the hierarchy of carbohydrates can help you create a diet plan that meets your nutritional needs while helping you achieve your weight-loss goals.


“There is no way that a ‘cheat meal’ is actually going to boost your metabolism to help you lose weight.” - Dr. Mike Roussell


This week on the Dr. Mike Show:


  • Why “just running off” extra calories does not always work when trying to lose weight.
  • The age when your metabolic resiliency begins to deteriorate.
  • The difference between the cumulative theory of total energy expenditure vs. the constrained theory.
  • Why increasing your level of activity may not help you lose more weight or burn more calories.
  • What it means to maintain a reasonable energy gap and how it helps you lose weight faster.
  • Why “cheat meals” do not help boost your metabolism.
  • How to continue enjoying “cheat meals” without affecting your weight-loss plan.
  • The Thermic Effect of Food and its impact on your ability to lose weight.
  • The three foundational components of an effective fat-loss plan.
  • Why regular protein intake is critical to losing weight effectively.
  • How much protein you should eat with each meal.
  • The hierarchy of carbohydrates and how it can help you create a diet plan to achieve your weight-loss goals.
  • The connection between diet and exercise and why exercise should be an interval component of any weight-loss plan.


Resources Mentioned:




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Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!


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