For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️

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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I wanted to break down the approach I use to lose fat while protecting my metabolism and my muscle, covering my workouts and diet for the best results while protecting my health. I don’t like just giving an answer without an explanation, so hopefully you enjoy understanding the science behind it!


This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)


Here are some of my favourite papers behind my approach. There's a lot more where they came from, but this is a good start (:
https://www.nature.com/articles/1600741
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00275-6
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdf
https://sportsmedicine-open.springeropen.com/track/pdf/10.1186/s40798-020-00275-6.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
https://pubmed.ncbi.nlm.nih.gov/27136388/
https://www.dishlab.org/pubs/2013%20Compass.pdf
https://pubmed.ncbi.nlm.nih.gov/12079865/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/
https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/
https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes
https://www.researchgate.net/publication/230761540_Ghrelin_in_Obesity_Physiological_and_Pharmacological_Considerations
https://www.sciencedirect.com/science/article/pii/S1550413118301190
https://www.sciencedirect.com/science/article/pii/S2212877815000605
https://www.researchgate.net/publication/11348112_Plasma_Ghrelin_Levels_after_Diet-Induced_Weight_Loss_or_Gastric_Bypass_Surgery
http://www.psy.vanderbilt.edu/faculty/Zalddh/ZaldLab/resources/Publications/rmp10app.pdf
https://www.researchgate.net/publication/269190972_Differential_Attention_to_Food_Images_in_Sated_and_Deprived_Subjects
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdf
https://www.academia.edu/31354515/Fasting_for_24h_improves_nasal_chemosensory_performance_and_food_palatability_in_a_related_manner
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdf
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693571/pdf/nihms-424751.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894194/pdf/pone.0085970.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/#bib17
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564212/pdf/nihms435831.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297250/pdf/JCI0525977.pdf
https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2797708/pdf/nihms159520.pdf
https://www.nejm.org/doi/pdf/10.1056/NEJM199503093321001?articleTools=true
https://www.academia.edu/4737899/Greater_than_predicted_decrease_in_energy_expenditure_during_exercise_after_body_weight_loss_in_obese_men
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf