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Quick Wits: This is a Game-Changer for Diet Consistency · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: When it comes to selecting foods for your diet, this one thing can be a game changer when it comes to consistency and getting results.
• 0:08
  Philip Pape: Stick around and find out what it is on today's QuickWits.
• 0:13
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:16
  Philip Pape: I'm your host, Philip Pape, and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition, and upgrading your body composition.
• 0:27
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle, and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best.
• 0:38
  Philip Pape: Let's dive right in.
• 0:42
  Philip Pape: The number one most important thing when it comes to a diet that works for you is adherence, being able to be consistent, being able to stick to your plan with a level of flexibility and adaptability.
• 0:55
  Philip Pape: And so today we are talking about one thing that is a game changer in doing that, and that is food satiety.
• 1:02
  Philip Pape: By satiety, we mean does it satisfy you?
• 1:05
  Philip Pape: Does it make you full?
• 1:06
  Philip Pape: There are hormonal mechanisms involved here.
• 1:10
  Philip Pape: I don't want to get into a lot of details because this is a mini episode, but there are several things at play.
• 1:15
  Philip Pape: When you eat, for example, your stomach expands.
• 1:18
  Philip Pape: Stretch receptors tell your brain whether you're full or not.
• 1:22
  Philip Pape: Your pancreas releases insulin based on elevated blood sugar.
• 1:26
  Philip Pape: Your brain, the hypothalamus, regulates hunger and satiety.
• 1:30
  Philip Pape: We've heard of hormones like leptin, ghrelin, and insulin and signals from the gut.
• 1:35
  Philip Pape: It's a whole system that works together and creates this feedback loop that tells you, am I full or not?
• 1:41
  Philip Pape: Now, if you are at maintenance calories or you're in a fat loss phase, this becomes even more crucial because we want to get as much food into our stomach and making us feel full and satisfied and less restrictive and hungry as we can.
• 1:57
  Philip Pape: And food volume and satiety is the way to do that.
• 2:00
  Philip Pape: So I'll what I'm gonna do is break it up by macro so that you can have a better idea of how do I select foods for that kind of satiety.
• 2:10
  Philip Pape: Um, and first we're gonna start with protein.
• 2:12
  Philip Pape: This is the king of macros for satiety.
• 2:15
  Philip Pape: Simply increasing your consumption of protein will help you feel longer, will help you reduce the urge to snack between meals, and so on.
• 2:22
  Philip Pape: You can obviously overdo it if it takes away from the other macros, but during a fat loss phase, keeping that protein up around that 0.8 or 1 gram per pound is going to really go a long way on satiety.
• 2:35
  Philip Pape: Then we have fiber.
• 2:36
  Philip Pape: So protein and fiber are really the two big ones.
• 2:38
  Philip Pape: Foods rich in fiber are fruits, vegetables, whole grains.
• 2:42
  Philip Pape: They take longer to decide to digest.
• 2:44
  Philip Pape: They also have fewer calories per gram of carbs in them because not all of it gets absorbed and they keep you full for a longer time.
• 2:53
  Philip Pape: So it's really a big win-win to keep that fiber nice and high.
• 2:57
  Philip Pape: Then we have fats.
• 2:58
  Philip Pape: Now we know fats are calorie dense, but they still can contribute to satiety.
• 3:03
  Philip Pape: I like unsaturated fats like those in avocados and nuts.
• 3:06
  Philip Pape: Again, you have to balance it out with the calories and consider where fats fall into the foods you like and making food enjoyable and making it taste good, it's always a trade-off.
• 3:17
  Philip Pape: And then, of course, we have carbs, the always vilified carbs, but I love them, you know I love them, and I hope you love them as well, or come to complex carbs like sweet potatoes, like brown rice, and even white potatoes, which have resistant starch.
• 3:31
  Philip Pape: In fact, white potatoes are number one on the satiety index.
• 3:36
  Philip Pape: And a lot of people are surprised by that.
• 3:37
  Philip Pape: They still have a lot of nutrients, but they will make you full.
• 3:40
  Philip Pape: So you can go check out the satiety index to see other things are there, but without making it complicated, protein, fiber, keep the fats minimal, but include unsaturated fats and um carbs like resistant starches and more complex carbs are gonna go a long way in keeping you full.
• 3:58
  Philip Pape: So that's the big picture.
• 3:59
  Philip Pape: That's quick wits, keeping it short and sweet.
• 4:02
  Philip Pape: If you're wondering how to mitigate hunger and feel more full, that's how you do it.
• 4:06
  Philip Pape: Thanks again for tuning in.
• 4:09
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 4:13
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them.
• 4:22
  Philip Pape: And make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 4:27
  Philip Pape: Until then, stay strong.