Rhonda Patrick· PhD
Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance.
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Time-restricted eating produces fat loss independent of total calories.
A 72-hour fast measurably improves autophagy markers in healthy adults.
One-meal-a-day (OMAD) eating patterns increase all-cause mortality in long-running cohort data.
Eating the largest meal before 3pm improves 24-hour glucose vs. an evening-heavy schedule, calorie-matched.