Resistance Training and High Protein Diets Helps w/ Fat Loss: Shrinking Belly Fat Cell Size and More

by Mike Mutzel


Preventing fat gain with age can be challenging, as our metabolism and our body composition changes. However, incorporating high-protein diets and resistance training can help maintain a healthy body weight and composition. This show will dive into the details, focusing on shrinking fat-cell size and more.



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Study References:


Colleluori, G. & Villareal, D. T. Aging, obesity, sarcopenia and the effect of diet and exercise intervention. Exp. Gerontol. 155, 111561 (2021).


Show Notes:


02:49 There is a cycle with aging of reduction of muscle mass and increase of fat mass.

03:30 Hormonal changes of aging change body composition, leading to the acceleration of muscle loss.

05:00 Diets should be paired with resistance and aerobic training.

06:00 Changes in muscle precedes fat gains.

07:30 Focus on muscle and protein intake.

09:55 Adipocyte number is set during adolescence.

10:10 Health at any size is a fallacy.

10:51 Fat cells become hypertrophied and become necrotic and die.

11:30 Excessive amounts of energy cause fat cells to become inflamed.

12:05 Overfilled fat cells spill lipids, and greatly affect your liver.

12:45 Dead fat cells cause metabolic immune debris.

14:00 Immune cells infiltrate your fat, creating inflammation.

14:45 Exercise helps prevent fat cell inflammation.

15:30 Belly fat is not benign.

15:50 Obesity causes changes in muscle tissue.

17:30 Walking builds capillary and mitochondrial density in muscles.

19:00 Leg training provides greater anabolic responses.

20:00 Age-related loss of muscle strength is 3x faster than loss of muscle mass.

21:30 Compound movements move 2 or more joints at the same time.

22:40 Combination of diet and exercise may be the most effective intervention.




  1. I learn a lot from your podcasts and other social media content, but get frustrated when you consistently equate weight gain and obesity with a SAD and lack of exercise. I don’t think I am the only person who is very purposeful in eating a nourishing and healthy diet, and consistently participating in strength training and aerobic exercise, but still struggle to lose and keep off fat. It would be nice if overweight and obesity could be considered in light of other factors besides unhealthy lifestyle choices.

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