Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism

With gratitude, goodbye for now 🙏Don't worry... there is LOTS more great content on nutrition, fat loss, and health science over on the Wits & Weights podcast.Click here to follow Wits & Weights... for skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.See you there!Coach Philip 💪

→ ⁠Submit a review on Apple to support the show.⁠ This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going!--Is your snacking habit sabotaging your weight loss goals, or could it actually be the secret weapon you need? Discover how mindful snacking can influence your fat loss journey.--⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Is Snacking Good or Bad for You?

→ ⁠Submit a review on Apple to support the show.⁠ This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going!--Are seed oils truly harmful, or is the hype unfounded? We dissect the controversy and reveal what science says about these common plant-based oils.--⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Butter and Plant-Based Oils Intake and Mortality

→ ⁠Submit a review on Apple to support the show.⁠ This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going!--Could reducing ultraprocessed foods in your diet boost your energy and improve overall health?Discover the benefits of cutting back on these foods (by adding in THESE foods instead) and practical tips to make healthier choices.--⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Study Reveals What Could Happen to Your Body When You Eat Fewer Ultra-Processed Foods

→ ⁠Submit a review on Apple to support the show.⁠ This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going!--Could omega-3 supplements, vitamin D, and regular exercise collectively slow down aging?Discover the compelling findings from a recent study and how you can apply them to your life.--⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Omega-3 Could Help Slow Aging—And It Works Even Better with Vitamin D and Exercise

→ Submit a review on Apple to support the show. This started as a 4-week experiment but we've continued because of listeners like you. Let us know you want this daily show to keep going!--Could cutting ultraprocessed foods be your simplest path to faster fat loss? New research reveals how these convenient foods disrupt your appetite control, making it easier to overeat without realizing it. Discover practical ways to easily reduce cravings and regain control.--⁠⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:NIH Study Finds Heavily Processed Foods Cause Overeating and Weight Gain

→ ⁠⁠⁠⁠Join our free Facebook group⁠⁠⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Flu season is (still) here, and your immune system needs the right fuel to stay strong!Forget over-hyped supplements. Here are 5 of the best science-backed nutrients to keep you healthy.--⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:The Worst Flu Season Since 2009 Is Here, and These Foods Could Help Boost Your Immune System

→ ⁠⁠⁠⁠Join our free Facebook group⁠⁠⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--This mineral is critical for blood sugar control, muscle function, and stress management, yet most people don’t get enough. Here’s how to fix that with food and supplementation.--⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:6 Ways This Mineral May Benefit Your Health

→ ⁠⁠⁠⁠Join our free Facebook group⁠⁠⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Diet fads never seem to die, even when science disproves them. From starvation diets to fat-burning teas, here are the 5 worst (and outdated) diet trends—and what actually works instead.--⁠⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Diet Trends That Need to Be Retired

→ ⁠⁠⁠Join our free Facebook group⁠⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Are blood sugar spikes actually as bad as we think?A new study suggests that CGMs may mislead healthy individuals, overestimating glucose levels and making people fear normal foods. Here’s what actually matters for metabolic health.--⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Why you probably don't need a trendy glucose monitor to track your blood sugar if you're not diabetic

→ ⁠⁠⁠⁠Join our free Facebook group⁠⁠⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Could your diet be the reason you’re waking up at night?A new study reveals two diet changes that may be the keys to deeper, longer sleep—without supplements or sleep aids.--⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Scientists Just Found 2 Diet Changes That’ll Help You Sleep for Longer — and It’s All Thanks to Pokémon!

⁠⁠⁠Download the FREE Nutrition 101 for Body Composition guide⁠⁠ to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle--The phrase “eat less, move more” sounds simple, but why do so many people struggle with fat loss? Today, we break down the real science behind fat loss and why this advice often falls short.This is part 5 of a 5-part series on Nutrition Myths this week. --⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Why “Eat Less, Move More” Doesn’t Work for Weight Loss

⁠⁠⁠Download the FREE Nutrition 101 for Body Composition guide⁠⁠ to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle--Is intermittent fasting really superior for fat loss, or is it just another way to cut calories? Today, we break down the science behind IF and its real effects on weight loss.This is part 4 of a 5-part series on Nutrition Myths this week. --⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Calorie Restriction with or without Time-Restricted Eating in Weight Loss

⁠⁠⁠Download the FREE Nutrition 101 for Body Composition guide⁠⁠ to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle--Are seed oils, sugar, and artificial sweeteners really harmful, or is this just another case of nutrition fearmongering? Today, we break down what the science actually says.This is part 3 of a 5-part series on Nutrition Myths this week. --⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Seeding doubt: The truth about cooking oilsSugar is not addictive like drugs (Nature)

⁠⁠⁠Download the FREE Nutrition 101 for Body Composition guide⁠⁠ to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle--The idea of being “fat adapted” on a keto diet sounds appealing, but does it actually help you burn more fat? Today, we’re breaking down what the science says about low-carb diets, fat oxidation, and long-term fat loss.This is part 2 of a 5-part series on Nutrition Myths this week. --⁠⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability

⁠⁠⁠Download the FREE Nutrition 101 for Body Composition guide⁠ to setup your calories, macros, meal timing, workout nutrition, and more to lose fat and build muscle--Carbs have been blamed for weight gain for years, but is there real science behind it? Let’s break down the myth and what the research actually says about carbs and fat loss.This is part 1 of a 5-part series on Nutrition Myths this week. --⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Carb intake and weight gain

→ ⁠⁠Join our free Facebook group⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Your nutrition might be the missing link between you and better performance.A new study reveals the strong relationship between your diet, strength, and endurance, and we’re breaking it all down!--⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Association between nutritional status, body composition, and fitness level of adolescents in physical education in Casablanca, Morocco

→ ⁠⁠Join our free Facebook group⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Your nutrition needs to match your physiology and activity level—but how does this apply to individuals with physical disabilities who are also active?Learn about a new study on dietary habits and body composition in this population, revealing the biggest takeaways that apply to EVERYONE, no matter their situation. Yes, even YOU!--⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Evaluation of the relationship between body composition and dietary habits of physically active people with disabilities

→ ⁠⁠Join our free Facebook group⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--If you’re only using the scale (body weight) to track progress, you might be missing out on the bigger picture.Today we break down why THIS is the real game-changer and how to track muscle and fat changes accurately.--⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:The Utility of Body Composition Assessment in Nutrition and Clinical Practice: An Overview of Current Methodology

→ ⁠⁠Join our free Facebook group⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--The high-protein food trend is everywhere, but is it actually helping your diet, or is it just another marketing ploy?With protein-packed everything on store shelves, we’re looking at whether these products are truly beneficial or just ultra-processed distractions.--⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:How protein mania took over the American grocery store

→ ⁠⁠Join our free Facebook group⁠⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Lemons are often marketed as a health and weight loss hack, but do they actually live up to the claims? Today, we break down the real benefits, the overhyped myths, and the potential downsides of adding lemons to your diet.--⁠⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:What Happens to Your Body When You Add Lemons to Your Diet

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Could wearing a weighted vest help with bone density, metabolism, and muscle retention during menopause?Some new research suggests it might—but how much of an impact can it really have?--⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Why the Menopause Set Is Obsessed With Weighted Vests

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Trigger warning: the carnivore tribes and trolls may want to avoid this one. Otherwise you might end up eating an apple.Some people swear by the carnivore diet for reducing inflammation, boosting energy, and fixing digestion—but does the science back it up when compared to any other dietary pattern? Let’s take a breath, open our minds, step away from our tribes, and see what’s really going on with this all-meat approach.--⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Berberine has been called “nature’s Ozempic” for blood sugar control and fat loss—but is it really as powerful as the hype suggests? We analyze the latest research to see whether berberine is a game-changer or just another overrated supplement.--⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:Does Berberine Aid Weight Loss?

→ ⁠Join our free Facebook group⁠ for evidence-based strategies, nutrition and training support, and live Q&As--Beet juice is hyped for improving blood flow, endurance, and heart health, but is it worth adding to your daily routine? A new study puts these claims to the test—let’s find out what really happens when you drink beet juice every day.--⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:What Happens to Your Body When You Drink Beet Juice Daily

→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As--Certain proteins are said to have anti-inflammatory properties, but how much does your choice of protein actually impact inflammation? What about "anti-inflammatory" foods and diets in general?We dive into the latest research to see if swapping protein sources can truly improve longevity and disease risk.--⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.--References:4 Anti-Inflammatory Proteins You Should Be Eating, According to a Dietitian

Think burning more calories requires more time in the gym? Think again. Non-Exercise Activity Thermogenesis (NEAT) makes up 15-30% of your metabolism and can be the difference between fat loss success or frustration. Here’s how to increase your calorie burn all day long—without formal exercise. This is part 5 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Non-exercise activity thermogenesis (NEAT)

We all know workouts burn calories—but how much do they actually contribute to metabolism? The Exercise Activity Thermogenesis (EAT) component of metabolism is often overestimated, especially for fat loss. Find out why cardio alone won’t cut it, and what actually gives you the edge when it comes to long-term metabolism. This is part 4 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults

You’ve heard that eating protein increases metabolism—but is that just another nutrition myth? The Thermic Effect of Food (TEF) makes up about 10% of your daily calorie burn, and not all foods are created equal. Let’s break down what TEF really does—and how to maximize it for fat loss and muscle building. This is part 3 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Postprandial thermogenesis is increased 100% on a high-protein diet vs. a high-carbohydrate diet in healthy, young women

Your Basal Metabolic Rate (BMR) is the biggest slice of the metabolism pie—responsible for 60-70% of the calories you burn daily. But what actually affects it? And can you really "boost" it? Let’s separate fact from fiction when it comes to your resting calorie burn. This is part 2 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. ⁠Download your free Nutrition 101 macros guide here.⁠ -- ⁠⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Examining variations of resting metabolic rate of adults

Ever wonder why some people seem to burn calories effortlessly while others struggle? Metabolism isn’t just about genetics or a "slow" system—it’s made up of 4 components that control how much energy you burn daily. Find out what they are and how to use them to your advantage. This is part 1 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need. Download your free Nutrition 101 macros guide here. -- ⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Daily energy expenditure through the human life course

Is WHEN you eat protein just as important as how much you eat? Find out how protein timing can supercharge your muscle growth and fat loss goals. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults

If you want to burn fat and keep it off, should you focus on lifting weights or cardio? Discover which approach is superior—and why it might surprise you. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects

Intermittent fasting sounds like a magic bullet, but is it really? Find out if meal timing really makes a difference—or if it’s just another overhyped trend. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Combined versus independent effects of exercise training and intermittent fasting on body composition and cardiometabolic health in adults The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health

Are seed oils really harmful, or have they been unfairly vilified? Find out what the latest science says about polyunsaturated fats, how they affect your health, and where they fit into a balanced diet. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Polyunsaturated Fat: The Good Fat Your Body Needs for Optimum Health

Think cutting carbs is the key to fat loss? Think again. Learn how strategic carb intake can fuel your workouts, protect your muscle, and still fit into your fat loss goals. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Everything You Need To Know About Refined Carbs

What you eat every day shapes how you look, feel, and perform—but there’s more to it than you think. Learn the simple adjustments that can make all the difference for your body composition. -- ⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: International Society of Sports Nutrition Position Stand: diets and body composition

Reaching your health goals can feel overwhelming—but the right coach can make all the difference. Learn how nutrition and fitness experts use tailored strategies and accountability to help you break through plateaus and finally see results. -- ⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Nutrition and Physical Activity Interventions Provided by Nutrition and Exercise Practitioners for the General Population

We’ve been using BMI for decades, but is it really telling the full story? Learn why it’s time to move beyond this outdated metric and what you should focus on instead. -- ⁠Ask a question for the podcast here⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Moving away from BMI, experts propose a new definition for obesity

Perimenopause can feel like a storm of symptoms—but there’s a way to take control. Discover how the way you move and what you eat can ease hormonal changes and help you thrive during this transition. -- ⁠Ask a question for the podcast here⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: You Just Found Out You’re in Perimenopause—Here’s What Dietitians Say to Do First

Frailty isn’t just about aging—it’s the loss of strength, muscle, and independence. But you don’t have to let it happen. Learn how these 2 essential habits keep you strong, mobile, and thriving at any age. -- ⁠Ask a question for the podcast here⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Early Warning Signs You’re Becoming ‘Frail’—and How to Prevent It as You Age

THIS type of exercise is the key to sustainable fat loss, metabolic health, and long-term well-being, especially as you age. Without it, you'll lose muscle, so it's perhaps the one form of exercise we NEED to do as we get older. A recent article highlights why it should be the foundation of your fitness routine. -- Ask a question for the podcast here⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: How to lose inches with the only workout you need

The “coffee loophole diet” claims that adding cinnamon, lemon juice, or butter to coffee can boost metabolism and aid weight loss. But does this viral trend hold up to scientific scrutiny? -- ⁠Ask a question for the podcast here⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Is TikTok's coffee loophole diet legit?

The carnivore diet is making a comeback, claiming to optimize health by eliminating plant-based foods. Meanwhile, vegan brands face shifting consumer preferences and scrutiny. -- ⁠Ask a question for the podcast here⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. 📱 ⁠Try MacroFactor for free⁠ with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! -- References: The carnivore is back. Are vegan brands out?

Why does this country consistently rank as one of the healthiest nations in the world? The answer might be their school lunch program and cultural approach to nutrition. -- ⁠Ask a question for the podcast here⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Big reason one nation outlives the rest of the world

Discover 5 major food trends expected to dominate 2025, from protein-packed snacks to global spice blends. Are these trends worth your attention, or just marketing hype? -- ⁠Ask a question for the podcast here⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: 2025 food trends you're about to see everywhere

The 90-30-50 diet is trending for weight loss with three simple daily minimum targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat. But does it work, or is it just another fad? -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. 📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! -- References: The 90-30-50 diet is going viral for weight loss: does it work?

You can’t out-exercise hours of sitting. A new study shows how prolonged sedentary behavior affects metabolic health, even in those who meet exercise recommendations. -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Prolonged sitting negatively impacts metabolic health despite regular exercise

TikTok trends like "internal shower" drinks and dry-scooping pre-workout may look fun, but are they actually good for you? Some are helpful, others are hype, and a few could even harm your health. -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠@witsandweights ⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- References: Viral TikTok nutrition trends: which should you avoid?

Could eating more protein help you age gracefully? A recent study shows that higher protein intake is linked to preserving muscle mass and strength in older adults, especially when paired with resistance training. Philip (⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠⁠) explains why older adults may need more protein than you think and how to integrate it into your daily routine. Stay strong and active at any age by focusing on this critical macronutrient. ⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition. -- Further listening (from ⁠⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠⁠): How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)  -- References: High-protein diets linked to improved muscle mass in older adults