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Why You Gained 5 Pounds in 3 Days (And Why It's Not Fat) · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey everyone, I have another quick bonus episode today because I'm seeing a mistake made over and over again that I think costs people lots and lots of progress.
• 0:08
  Philip Pape: And it has to do with when you try to increase your calories, right?
• 0:12
  Philip Pape: You hear the advice to reverse diet or you have to increase your metabolism and then your scale jumps like three to five pounds.
• 0:18
  Philip Pape: It's probably going to happen.
• 0:20
  Philip Pape: And I want to talk about why it happens so that you have a little more confidence if this happens next time.
• 0:26
  Philip Pape: Now, let's let's pick a number.
• 0:28
  Philip Pape: Let's say you're eating 1200 calories, and some advice tells you, or you've listened to a coach, or if you've listened to a podcast, and they say you need to eat more, right?
• 0:37
  Philip Pape: Maybe you're exhausted, you're feeling the effects of being at such low energy.
• 0:42
  Philip Pape: And so you're like, okay, I need to increase my calories.
• 0:45
  Philip Pape: I'm going to increase them by, let's say, 400 calories to 1600.
• 0:48
  Philip Pape: And then a few days go by and you check the scale and it's up like three or four pounds.
• 0:53
  Philip Pape: This is actually quite common, but a lot of us panic because of the emotional connection to the scale.
• 0:58
  Philip Pape: And you think, okay, look, I knew I would gain fat if I ate more, so I kind of have to step back down to 1200 calories.
• 1:05
  Philip Pape: And it's kind of a cycle, vicious cycle where you're stuck.
• 1:08
  Philip Pape: But if you've ever listened to this show, we talk about water weight fluctuations.
• 1:12
  Philip Pape: You probably know in the back of your head that that it's that it's not fat gain, but are you sure?
• 1:17
  Philip Pape: And will that will that pattern continue?
• 1:19
  Philip Pape: And I think that's where the fear comes from.
• 1:22
  Philip Pape: And when you increase calories, if your body has been suppressed, your metabolism has been adapted for a long time, your body does two things.
• 1:30
  Philip Pape: The first thing it's going to do is replenish your glycogen stores.
• 1:34
  Philip Pape: Glycogen is stored carbohydrate in your muscles and liver.
• 1:38
  Philip Pape: And when you're under-eating, they get depleted.
• 1:41
  Philip Pape: It's the reason that people can lose weight quickly on like a low carb or a keto-style diet because they're immediately immediately depleting a lot of that glycogen.
• 1:50
  Philip Pape: When you eat more, especially more carbs, then they refill.
• 1:53
  Philip Pape: So if you think of the numbers, each gram of glycogen holds about three to four grams of water.
• 1:59
  Philip Pape: So if you restore 200 grams of glycogen, that's another six to eight hundred grams of water coming with it, which is two pounds of not fat, but water.
• 2:10
  Philip Pape: The second thing that happens is the increased food just means you have more in your digestion, but digestive system in your gut, right?
• 2:18
  Philip Pape: You're literally carrying more food and water because you're eating more.
• 2:21
  Philip Pape: And then that shows up on the scale.
• 2:23
  Philip Pape: And so the three to four pound jump you might see in the first few days is glycogen, water, gut content, zero fat gain.
• 2:29
  Philip Pape: You're not going to gain that fat that quickly because you would have to overconsume by 3,500 calories just to gain one pound of fat.
• 2:38
  Philip Pape: Most people aren't quite understanding this or are too emotionally tied to the scale.
• 2:43
  Philip Pape: And then it causes you to reverse course.
• 2:45
  Philip Pape: And that's the mistake I'm talking about.
• 2:46
  Philip Pape: Because if you had held steady for let's say, I'll say seven to 14 days, it varies by individual, you probably would see your weight stabilize, and then you could have assessed from there.
• 2:56
  Philip Pape: And even if it didn't stabilize, if it kept going up there, that could be information in and of itself.
• 3:01
  Philip Pape: But if you panic, if you cut back, if you keep your metabolism where it is, you're not going to find that out and find out what to do.
• 3:08
  Philip Pape: So this is why a recovery diet, right, when you're coming out of this suppressed state, requires being systematic about it.
• 3:15
  Philip Pape: You can't just wing it.
• 3:16
  Philip Pape: You have to understand the physiology behind it.
• 3:19
  Philip Pape: What is, you know, normal adaptation versus fat gain?
• 3:22
  Philip Pape: When do you hold steady versus when do you increase?
• 3:26
  Philip Pape: Like, is it a plateau or not, or do we have to wait a bit?
• 3:29
  Philip Pape: How do you use biofeedback to confirm that you are actually recovering?
• 3:33
  Philip Pape: Because those are going to be more important than the scale.
• 3:36
  Philip Pape: And then what happens when life disrupts all of this because life is messy, right?
• 3:41
  Philip Pape: So it's not just about adding calories, is kind of my point.
• 3:44
  Philip Pape: It's based, it's doing all the things together based on your body's response.
• 3:49
  Philip Pape: And I'm actually teaching that complete protocol this Tuesday, October 21st, noon Eastern, in a live workshop.
• 3:56
  Philip Pape: It is our monthly workshop in Physique University.
• 3:59
  Philip Pape: We have every month either a workshop or a challenge.
• 4:01
  Philip Pape: Like next month, we're going to do a finish strong challenge for the end of the year.
• 4:05
  Philip Pape: But this Tuesday, it's a 10-week recovery diet workshop.
• 4:09
  Philip Pape: You're going to learn the assessment that you can perform on yourself.
• 4:14
  Philip Pape: It's like a little quiz or test that tells if you're ready to start or what needs to be adjusted so that you're ready to recover.
• 4:20
  Philip Pape: A week by week roadmap based on how your weight is changing.
• 4:26
  Philip Pape: So it actually says if this, do this over 10 weeks.
• 4:29
  Philip Pape: And then how to monitor your body feedback to know if you're recovering or if you're kind of in a rut.
• 4:34
  Philip Pape: And then, of course, a playbook.
• 4:36
  Philip Pape: I always include troubleshooting like here are the common issues and then what you do.
• 4:40
  Philip Pape: If you have this problem, this is what you do.
• 4:42
  Philip Pape: And all that's going to be crammed together into a 20-page workbook that you get along with a whole bunch of other goodies.
• 4:48
  Philip Pape: I'm not going to spend time explaining here.
• 4:50
  Philip Pape: I think the workshop alone is plenty worth the price of admission.
• 4:54
  Philip Pape: It's $27.
• 4:54
  Philip Pape: Registration closes tomorrow night, Monday.
• 4:58
  Philip Pape: If you're stuck at low calories, if you want to rebuild that metabolic capacity without using reverse dieting or guesswork, but really to do it the right way, join us Tuesday.
• 5:07
  Philip Pape: Link is in the show notes or go to live.witsandweights.com.
• 5:12
  Philip Pape: Again, that's live.witsandweights.com.
• 5:14
  Philip Pape: I'll see you there.