I Stopped Doing Cardio and Lost 50lbs (Do This Instead)

The lifestyle intensive: https://lifestyle.medgeeks.co/ Muscle does more than move you; it helps shape how you age. Explore the connection between exercise, mitochondria, and metabolic health, and learn how staying active helps preserve strength and function over time. "Use it or lose it" starts at the cellular level.

The Metabolic Roadmap: https://roadmap.medgeeks.co/ Seed oils may be the most polarized topic in nutrition. One side calls them a primary driver of inflammation, obesity, mitochondrial dysfunction, and chronic disease. The other points to lower LDL and observational data linking higher linoleic acid levels to better cardiovascular outcomes. So are they harmful? Are they safe? Or is the answer more nuanced than either side wants to admit? Truth is, both sides are wrong. Let's dive in. 

Take the free Metabolic Capacity Assessment: https://medgeeks.co/get-started/metabolic-health/ Work with me: https://medgeeks.co/consult/work-with-me/ Food is more than calories and macros. It supplies the signals and raw materials your body needs to function, repair, and recover. Here are 10 practical nutrition principles for better metabolic health, body composition, and long-term resilience. 

Free Metabolic Capacity Assessment 👉 https://medgeeks.co/get-started/metabolic-health/ Body Composition Workshop 👉 https://medgeeks.co/workshops/90-day-fat-loss/ I stopped doing cardio and lost 50 pounds. It turned out cardio was never necessary to lose fat or change my body composition. In this podcast, I break down why you don't need cardio for fat loss, and the two things you should focus on instead to lose fat and build muscle.

Pro bono mitochondrial disease health coaching: https://medgeeks.co/consult/primary-mitochondrial-disease/ Free metabolic capacity assessment: https://medgeeks.co/get-started/metabolic-health/ We've been looking at chronic disease all wrong. In this video, I distill years of metabolic research into 20 minutes. You'll learn why conditions that look unrelated often share the same root, why your labs can read "normal" while you still don't feel well, and why so many treatments move a marker without actually restoring the person. 

Free metabolic capacity assessment: https://medgeeks.co/get-started/metabolic-health/ Waitlist to work with me: https://medgeeks.co/consult/work-with-me/ A water-only fast can quietly burn through your own muscle. The fix is a hybrid between the fasting mimicking diet and a protein-sparing modified fast (PSMF). In this podcast I walk through the exact protocol plus the results from my own bloodwork. Most people think fasting is only about cutting calories and dropping weight, but the science says it's doing far more. When researchers tracked a 7-day fast and measured thousands of blood proteins every day, they found the body crosses a threshold around day 3, where more than a thousand proteins shift at once across the brain, joints, heart, and immune system.  The catch is that a straight water fast makes you pay for those benefits with muscle, and dragging restriction out too long can down-regulate your metabolism.  So the real question isn't whether to fast, it's how to fast without losing muscle. I'll break down what a multi-day fast actually does to your body, whether fasting really causes muscle loss, and the protein-sparing approach I've now cycled four times for muscle preservation.  I'm Andrew Reid, founder of Medgeeks. I trained as a physician assistant, hold a graduate degree in nutrition, and have had over 100,000 patient encounters and trained more than 10,000 clinicians in metabolic science. Free metabolic capacity assessment: https://medgeeks.co/get-started/metabolic-health/

Learn more about working with me and join the waitlist: https://medgeeks.co/consult/work-with-me/ You're probably already doing more than you need.   You eat clean. You try to exercise or at least move throughout the day. You try to get good sleep.    Maybe you've even tried tracking your food, tried fasting, tried keto, or even tried a GLP-1.   But here's what almost nobody tells you. The answer isn't more restriction, more intensity, another diet, another protocol, or another supplement stack.    Doing all of this at the wrong time can not only keep you stuck but also set you back.    This was never about doing more. It's about doing the right thing, in the right order, for your body.   In this video, I'll show you the full spectrum, from disease to dysfunction to healthy to resilient. So you can see where you actually stand.   Then we'll run a quick capacity check across the three things your whole metabolism runs on.    So, by the end, you'll know your one constraint. The single thing to fix first, before anything else can move.   You're not lazy. You're not failing. And you don't need to do more.   You just need the right thing, in the right order.  Let's find out where to start. Learn more about working with me and join the waitlist: https://medgeeks.co/consult/work-with-me/

Free metabolic capacity assessment: https://medgeeks.co/get-started/metabolic-health/ Waitlist to work with me: https://medgeeks.co/consult/work-with-me/ Why do we get tired? The afternoon crash usually isn't sleep, age, or laziness. It comes down to your metabolic capacity: your body's ability to produce energy, manage it, and recover from the demands placed on you. In this video, I break down the real biology of fatigue, from mitochondria and metabolic flexibility to insulin and why caffeine stops working, and how you can actually change it. WHAT YOU'LL LEARN  Why your mitochondria set your energy ceiling, not your willpower How you can carry thousands of calories of fuel and still crash Insulin, Randle's glucose-fatty acid cycle, and afternoon brain fog The adenosine mechanism behind caffeine, and why the 3rd coffee fails How recovery, HRV, and mitochondrial biogenesis rebuild capacity My name is Andrew Reid, and I'm the founder of Medgeeks. For 15 years, I've worked on two sides of the same problem: caring for patients and clients directly, and teaching the science of metabolism to the clinicians who treat them. I've had 100,000+ patient/client encounters, and 50,000+ people read my emails daily to get a handle on their metabolic health. Welcome to the Medgeeks community! Training:  Physician Assistant, UC Davis MS in Personalized Nutrition, University of Connecticut Precision Nutrition, University of Connecticut Dietetics, Cal State LA

My cardiologist ran a full cardiac workup (MRI, stress test, ambulatory ECG, labs) and told me I was perfectly healthy. I was 40 lbs overweight, insulin-resistant, nutritionally deficient, and running on 2–4 hours of sleep. Everything was "normal." Nothing was fine. ▶ FREE email course: the exact steps I used to go from dysfunction toward resilient health (no cost, straight to your inbox): https://medgeeks.co/get-started/metabolic-health/ If you're a clinician, this one's for you. You read labs all day, but nobody is reading yours. And "normal" labs can hide a metabolism that's quietly drifting years before any diagnosis shows up. In this video, I break down the gap between what your bloodwork flags and what your body is actually doing; why conventional medicine is built to catch disease but not dysfunction, why the reference range fails you, and what it actually takes to move toward what I call resilient health. We cover insulin resistance, the reference range problem, cellular metabolism, an autoimmune marker (ANA) that turned negative once I fixed the underlying environment, and the full spectrum from dysfunction to disease-free to resilient health.

I tested ProLon, the fasting-mimicking diet, against a 5-day sardine fast, ran my own bloodwork, and got the opposite result I expected. ProLon is the best-known version of the fasting-mimicking diet (FMD), a 5-day, low-calorie, plant-based protocol developed from Dr. Valter Longo's research at USC. The sardine fast is the cheap, unbranded version people keep hyping online. Free course (resilient health): https://medgeeks.co/get-started/metabolic-health/ I ran both on myself about a month apart, kept calories low on each, and tracked the same markers throughout: IGF-1, fasting insulin, HOMA-IR, glucose, ketones, and glucose ketone index. I was sure the premium protocol would win. I had spent years studying these pathways and expected the plant-based, low-protein design to be the real driver. A few cans of fish gave me the opposite answer. What you'll see in this podcast:  The exact lab data that flipped my prediction IGF-1 side by side: the FMD dropped mine 55 points, the sardine fast dropped it 88 How the sardine fast drove me into a deeper ketotic state than the $200 kit Where my fasting insulin, HOMA-IR, glucose, ketones, and GKI landed on each protocol A clearer way to understand mTOR and autophagy Why autophagy is not the on-off switch the internet claims Why a little of the right protein may help protect lean muscle during a deficit What this means for clinicians who want metabolic interventions patients can actually afford About: I'm Andrew Reid. I founded Medgeeks in 2013, and for the last five years, I've been rebuilding how I think about chronic disease from the cell up. My goal is to treat nutrition as a real therapeutic intervention, held to the same standard of rigor we expect from pharmaceuticals. Subscribe for nutrition held to a higher standard, with real data and honest answers even when they're inconvenient. Disclaimer: This is an N of 1 experiment on my own physiology, shared for educational purposes only. It is not medical advice. A protocol like this is not right for everyone, especially if you are lean, managing a chronic condition, or taking medication. Talk with your healthcare provider before attempting any form of fasting or significant dietary change.