Latest / Wits & Weights | Strength & Fat Loss Over 40 / Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428

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Why Appetite Changes After 40 (And How to Still Lose Fat) | Ep 428 · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: If you're over 40 and you feel like hunger has become harder to manage, like your body is actively fighting against fat loss, you're not imagining it.
• 0:09
  Philip Pape: Today I'm covering three things.
• 0:11
  Philip Pape: First, the biological shifts in hormones, muscle mass, and appetite signaling that change after 40, and why these shifts make calorie deficits feel harder even when you're doing everything right.
• 0:23
  Philip Pape: Second, the practical realities of midlife that compound this problem, from recovery changes to a decline in neat to sleep disruption that sabotages your appetite.
• 0:34
  Philip Pape: And third, targeted strategies that address these specific mechanisms so fat loss becomes manageable and not so miserable.
• 0:42
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering, and efficiency.
• 0:58
  Philip Pape: I'm your host, certified nutrition coach Philip Pape, founder of the Fitness Lab app, and today I'm speaking to those of us who are in our 40s, 50s, and beyond, where you've noticed that fat loss feels different now, that hunger tends to hit harder, that cravings tend to show up more often, and the things that worked maybe in our 30s or in our 20s do not work anymore.
• 1:20
  Philip Pape: It's not just about the weight loss, it's not just about the hormones.
• 1:23
  Philip Pape: There's a system, systematic level of things happening with age that are important to acknowledge.
• 1:28
  Philip Pape: And once we understand that, we could do something about it.
• 1:31
  Philip Pape: Now, you've probably heard that your metabolism, well, okay, let me do two things.
• 1:36
  Philip Pape: First, you may have heard metabolism crashes when you get older.
• 1:39
  Philip Pape: I think that's a lot of the fear marketing.
• 1:41
  Philip Pape: In reality, your metabolism stays stable between the age of 20 to 60.
• 1:46
  Philip Pape: When accounting for muscle mass, that is a true statement.
• 1:49
  Philip Pape: But what actually happens, and this is why people think it's crashing, is that most of us are experiencing lower energy expenditure because of the loss of muscle mass and the changes in our life that cause our total daily energy expenditure to decrease from stress, from lack of movement, and things like that.
• 2:08
  Philip Pape: And so if we can connect that to how we eat, to our cravings, to our hunger, we can find out exactly where the problem is so that we can address it.
• 2:18
  Philip Pape: And I've supported hundreds of clients, I'll say at this point, if not thousands, through the podcast as well, who have been able to conquer what was always, you know, binge restrict cycles, emotional eating, uncontrollable hunger with just some simple tools and understanding the science and engineering their own physique around that.
• 2:37
  Philip Pape: And that's what we're going to address.
• 2:38
  Philip Pape: So this is episode five in our January appetite series of eight episodes, where we're connecting the dots between everything we've covered hormones, sleep, protein, fiber, metabolism, and we're applying it to what happens specific to aging and appetite, right?
• 2:52
  Philip Pape: So after 40, what is really going on?
• 2:54
  Philip Pape: And 40 is just an arbitrary number.
• 2:56
  Philip Pape: 35, 45, doesn't matter.
• 2:58
  Philip Pape: This inevitably happens to all of us, but we can do something about it.
• 3:02
  Philip Pape: And then stick around to the end because I've got a simple swap based on brand new research that can improve your fullness without changing what you eat, just how you eat it.
• 3:14
  Philip Pape: So stay tuned for that.
• 3:16
  Philip Pape: Hey, this is Philip, and today's episode is sponsored by Calocurb.
• 3:20
  Philip Pape: If you've ever been in a fat loss phase and felt like hunger was working against you, Callocurb's GLP1 activator is a game changer.
• 3:28
  Philip Pape: Calllocurb is a natural appetite support made from amerisate, a patented bitter hops extract that activates GLP1 and other gut signals to help you feel fuller, faster.
• 3:41
  Philip Pape: Clinical studies showed a 40% reduction in cravings and a 30% reduction in hunger within one hour.
• 3:48
  Philip Pape: If you want to try it, go to witsandweights.com slash calllocurb for 10% off your first order.
• 3:55
  Philip Pape: The link is in the show notes.
• 3:56
  Philip Pape: That's witsandweights.com slash calllocurb.
• 4:00
  Philip Pape: All right, so what actually changes as we get older when it comes to appetite?
• 4:05
  Philip Pape: All right.
• 4:06
  Philip Pape: So let's talk about muscle mass and metabolism, metabolic capacity.
• 4:10
  Philip Pape: Because starting in your 30s and accelerating after 40, you lose roughly 3 to 8% of muscle mass per decade if you're not actively resistance training.
• 4:19
  Philip Pape: You may have heard the stat before.
• 4:20
  Philip Pape: This is called sarcopenia.
• 4:22
  Philip Pape: And it's not just about the muscle mass, it's the function that goes along with that muscle mass.
• 4:26
  Philip Pape: And so it creates a cascading problem.
• 4:29
  Philip Pape: Muscle tissue, it's not just sitting there looking pretty, right?
• 4:32
  Philip Pape: It's very metabolically active.
• 4:33
  Philip Pape: It affects how well you store glycogen, how your body responds to your carbs and insulin, how quickly you feel fueled versus depleted after meals.
• 4:44
  Philip Pape: Yep, you heard that one right.
• 4:45
  Philip Pape: Less muscle means you have a smaller G tank, smaller tank of energy.
• 4:50
  Philip Pape: And so you get hungrier sooner because your capacity to store and utilize fuel has decreased.
• 4:55
  Philip Pape: Think about that.
• 4:56
  Philip Pape: Normally I talk about muscle mass as this like gas-guzzling engine, but it's also kind of a storage mechanism for nutrients, where if you don't have as much muscle, you might get hungrier more frequently and sooner.
• 5:09
  Philip Pape: So just having more muscle can make you less hungry.
• 5:11
  Philip Pape: Isn't that interesting?
• 5:11
  Philip Pape: It's very interesting.
• 5:12
  Philip Pape: It's why some of us who actually gain a lot of muscle have trouble sometimes not being able to eat enough sometimes because we don't have as big of an appetite.
• 5:21
  Philip Pape: So the reality is that when you're losing muscle, it reduces your BMR, it increases your hunger, and your total output drops because there's less tissue.
• 5:34
  Philip Pape: And so this is the biggest variable as to why your metabolism really isn't stable, because we say stable relative to muscle mass, but you've lost muscle mass.
• 5:45
  Philip Pape: So this is one of the things that's misleading for people.
• 5:48
  Philip Pape: And then it gets compounded for certain situations like the drop in reproductive hormones for women and the overall reduction in movement in general, that we're going to address a little bit later in the episode.
• 5:59
  Philip Pape: Now, on the hormone side, for men, testosterone declines around 1% a year after 30.
• 6:06
  Philip Pape: And we know lower testosterone correlates with less muscle mass, increased abdominal fat, worse insulin sensitivity, and the swings in blood sugar that result can drive more hunger.
• 6:18
  Philip Pape: I'm gonna say it over and over on this podcast: spikes in blood sugar aren't the problem.
• 6:23
  Philip Pape: It's what those spikes in blood sugar can drive in terms of hunger and energy crashes, and your long-term blood sugar based on your insulin sensitivity and your overall health.
• 6:32
  Philip Pape: Healthy people who lift weights and have muscle can have large blood sugar spikes throughout the day, and it's no big deal.
• 6:39
  Philip Pape: That's my point.
• 6:40
  Philip Pape: So these are important to understand.
• 6:41
  Philip Pape: For women, perimenopause and menopause shift estrogen and progesterone, also testosterone, but those are the big ones in ways that disrupt the leptin signaling, your insulin sensitivity, your mood regulation.
• 6:55
  Philip Pape: And this leads to more hunger, more intense cravings, especially for carbs, and then body fat redistribution toward the midsection.
• 7:04
  Philip Pape: Um, just as a side tangent, you're gonna love my conversation with Dr.
• 7:07
  Philip Pape: Maria Sophocles in February, which is all about estrogen, progesterone, and testosterone for women.
• 7:14
  Philip Pape: Okay, and then the other piece of the hormones here is the thing we've been talking about a lot lately, the hunger hormones.
• 7:20
  Philip Pape: So when your body fat goes up, especially your abdominal or your visceral fat, your belly fat, your leptin sensitivity goes down.
• 7:27
  Philip Pape: And then your brain thinks that you are running on empty even when you're eating enough food, supposedly, right?
• 7:33
  Philip Pape: You you're supposed to be eating enough, but your brain doesn't think so.
• 7:36
  Philip Pape: And this is one of those disconnects people have.
• 7:39
  Philip Pape: And, you know, your GLP1 and your PYY, which are hormones that tell you you're satisfied after eating, also show reduced secretion or sensitivity.
• 7:47
  Philip Pape: So you feel hungrier and feel less satisfied from the same amount of food.
• 7:52
  Philip Pape: Now, none of these changes I just talked about are inevitable.
• 7:56
  Philip Pape: They are inevitable if you're not doing certain things, but we're gonna do the right things, aren't we?
• 8:01
  Philip Pape: We're gonna give you the right inputs for this, you know, aging body that we have.
• 8:06
  Philip Pape: We can't help what we can't control, but there's a lot of things we can control.
• 8:10
  Philip Pape: So I want to now talk about some of the practical realities of being older.
• 8:17
  Philip Pape: That many of our 20-year-old brethren are the boys and girls out there, I'm sorry if that belittles you.
• 8:23
  Philip Pape: Um, if you're younger and listening to this, please keep doing so.
• 8:25
  Philip Pape: You're gonna learn a lot to be prepared for when you're in your 30s and 40s beyond.
• 8:29
  Philip Pape: But there are practical realities, guys.
• 8:31
  Philip Pape: This is no surprise to those of you listening to this show.
• 8:34
  Philip Pape: The first one is that recovery takes longer, period.
• 8:38
  Philip Pape: Your ability to recover from training is not what it was at 25.
• 8:41
  Philip Pape: Okay, this affects your appetite management because if you can't recover, you're more stressed out, and that affects your cortisol, that affects your sleep, and it just gives you a higher level of systemic stress that tells your body we need to get more energy somewhere, so I'm gonna make you hungry.
• 8:58
  Philip Pape: And so if you're trying to train with the same volume and intensity that you used in your 30s, and yet you're feeling more fatigued and you can't recover and the sleep's not there, you're probably creating a stress load that is making appetite harder to manage.
• 9:12
  Philip Pape: So keep that in mind, okay?
• 9:13
  Philip Pape: Those of you doing all the cardio, keep that in mind.
• 9:16
  Philip Pape: Okay, the next thing is that the decline in NEAT, non-exercise activity thermogenesis, tends to drop, or I said the decline tends to drop, but neat tends to drop in midlife.
• 9:30
  Philip Pape: And a lot of this is just our lifestyle, right?
• 9:33
  Philip Pape: Career demands, family obligations, more time sitting at a desk.
• 9:37
  Philip Pape: Part of it is also biological.
• 9:39
  Philip Pape: Your body naturally moves less as you age unless you're consciously counteracting it and being active and walking and getting up off your butt and going in strength training.
• 9:47
  Philip Pape: And all of this matters for your appetite because lower neat means you're burning fewer calories.
• 9:53
  Philip Pape: And that just means tighter margins when you're in a deficit, and then everything feels harder because you can't eat as much and that buffer is not there.
• 10:00
  Philip Pape: This is why I always tell people an extra thousand steps is gonna be a lot easier than cutting another 50 calories for most people.
• 10:06
  Philip Pape: And then finally, not finally, I'm gonna say the next thing is sleep disruption.
• 10:10
  Philip Pape: We covered this in episode 426, but it bears a quick repeat in that sleep quality often declines as we get older.
• 10:19
  Philip Pape: And a lot of us have specific issues like night sweats, hot flashes.
• 10:23
  Philip Pape: We have the extra stress that keeps us up, and you know what, you know that those thoughts on your mind that keep you up.
• 10:29
  Philip Pape: Some of us have insomnia, some of you have sleep apnea.
• 10:32
  Philip Pape: By the way, if you suspect at all you have sleep apnea, definitely look into it, get a diagnosis, and consider a CPAP machine.
• 10:38
  Philip Pape: That's been a game changer for a lot of folks.
• 10:40
  Philip Pape: Even if you're of a healthy body size, you may have a little extra muscle around your neck that's causing sleep apnea.
• 10:46
  Philip Pape: And then all of this, the sleep deprivation increases your ghrelin, decreases your leptin.
• 10:50
  Philip Pape: Right, we talked about all that in the last few episodes.
• 10:52
  Philip Pape: I'm not gonna hammer it again.
• 10:53
  Philip Pape: But but the important fact we discovered from research is that you may consume up to three to 500 calories more unconsciously just because you lacked as much sleep.
• 11:04
  Philip Pape: So if you're waking up unrested most mornings, your appetite management is absolutely compromised before you even start to think about the food side of the equation.
• 11:14
  Philip Pape: The last thing here about our practical nature of us old folks, older folks, because I know many of you are far older than me and you're crushing it, is the life complexity.
• 11:24
  Philip Pape: This is just natural as we get older.
• 11:26
  Philip Pape: We have our career demands, parents that are getting older.
• 11:29
  Philip Pape: A lot of you have parents who, you know, maybe in a nursing home or you're trying to care for them.
• 11:34
  Philip Pape: Teenagers, financial pressures, trying to think about running your business or get ready for retirement or just pay the bills.
• 11:40
  Philip Pape: Each of these adds what I call behavioral noise to the food noise.
• 11:46
  Philip Pape: And then they exacerbate each other.
• 11:49
  Philip Pape: Because then the mental bandwidth required to stick to a deficit gets even smaller, but the demand gets larger.
• 11:56
  Philip Pape: So your ability to like to push through stuff is just so small, but the demand to do it is getting larger because of the other factors.
• 12:04
  Philip Pape: And that's a resource allocation problem.
• 12:06
  Philip Pape: Again, it comes down to math.
• 12:08
  Philip Pape: You guys know I'm an engineer, I always bring it down to the numbers.
• 12:10
  Philip Pape: That's ultimately where it comes down to.
• 12:13
  Philip Pape: Now, before we continue, I do want to tell you about our sponsor for the episode.
• 12:17
  Philip Pape: I hope you guys caught Friday's interview with Sarah Kennedy.
• 12:20
  Philip Pape: It was phenomenal, all about the genes in our gut or the not the gene, well, genetics as well as hormones in our gut and how that affects appetite.
• 12:29
  Philip Pape: Because everything we've been discussing today, leptin resistance, blunted GLP1 signaling, appetite dysregulation that makes fat loss harder as we get older, over 40.
• 12:38
  Philip Pape: Callocurb, who's sponsoring this episode, addresses these mechanisms directly in a tool that is really, really powerful.
• 12:45
  Philip Pape: And I would say falls between doing nothing and doing it all through lifestyle and something like the GLP1 medications.
• 12:51
  Philip Pape: So if you're looking for a 100% natural supplement that can really help here, give Callowcurb a shot.
• 12:58
  Philip Pape: It uses what's called a marisate.
• 13:00
  Philip Pape: It's a patented hops extract.
• 13:02
  Philip Pape: And it was developed with the New Zealand government, okay, not a profit-making enterprise, but actually funded by the government in New Zealand over 15 years, $30 million in research, randomized controlled trials.
• 13:13
  Philip Pape: And they were looking for a plant extract that could naturally activate your gut brain signals.
• 13:18
  Philip Pape: And they found one in bitter hops.
• 13:21
  Philip Pape: It activates your natural GLP1, right?
• 13:23
  Philip Pape: These are the same things that become blunted as we get older and are related to food noise and, of course, are tied to the weight loss meds that we've heard so much about, so that you can feel full, faster, and stay control in your appetite, especially when you're in a fat loss phase.
• 13:37
  Philip Pape: The studies are really powerful.
• 13:39
  Philip Pape: They show that callocurb reduces cravings quite a bit.
• 13:42
  Philip Pape: 40%, hunger by 30%, and average calorie intake by 18%.
• 13:47
  Philip Pape: If you take it at least an hour before you eat.
• 13:51
  Philip Pape: And I like that it doesn't require prescription.
• 13:53
  Philip Pape: It's very simple, it's just oral capsules.
• 13:56
  Philip Pape: And I think it complements the strategies that we're covering today really well, rather than replacing them.
• 14:01
  Philip Pape: And I'm going to be using this myself for my upcoming mini cut.
• 14:05
  Philip Pape: If managing appetite has become the hardest part for you when it comes to fat loss, especially now that you're over 40 and this is just getting harder and there's a lot of stress in your life, I think Calo Curb is worth trying to take the edge off and help along the way.
• 14:19
  Philip Pape: Go to wits and weights.com slash callow curb for 10% off.
• 14:23
  Philip Pape: That's witsandweights.com slash calllocurb.
• 14:26
  Philip Pape: That's C-A-L-O-C-U-R-B.
• 14:29
  Philip Pape: The discount should apply automatically.
• 14:31
  Philip Pape: Link is in the show notes again.
• 14:32
  Philip Pape: Go to witsandweights.com slash calllocurb.
• 14:36
  Philip Pape: All right, so now let's get into some of the strategies that work.
• 14:39
  Philip Pape: And again, I just talked about our sponsor, but I think it's important to understand that lifestyle along with tools can be a really powerful combination.
• 14:48
  Philip Pape: So given everything we've covered, what actually helps?
• 14:51
  Philip Pape: I'm gonna give you four tips.
• 14:52
  Philip Pape: Tip number one, resistance training is non-negotiable, which is something I say constantly because it's the foundation.
• 14:59
  Philip Pape: And if you're new to the podcast, welcome.
• 15:02
  Philip Pape: Sear this into your brain.
• 15:04
  Philip Pape: If you're not new to the podcast, continue to keep it seared in your brain.
• 15:08
  Philip Pape: It's not just about building muscle, guys.
• 15:10
  Philip Pape: It's protecting your entire metabolic and insulin and appetite regulatory system.
• 15:17
  Philip Pape: When you lift weights, you improve insulin sensitivity.
• 15:20
  Philip Pape: That means less blood sugar volatility, ups and downs, fewer hunger spikes.
• 15:26
  Philip Pape: You improve leptin sensitivity because you shift body composition toward more muscle and less fat, and you release myokines, which are signaling molecules that come out of your muscle tissue and they communicate with your brain and your gut.
• 15:39
  Philip Pape: A study in 2024, so this is just a couple years ago, in the journal of the Endocrine Society, found that high-intensity exercise also suppresses ghrelin significantly more than moderate exercise, and that women may be overly responsive to this effect.
• 15:55
  Philip Pape: And so when we say high intensity, though, we want to balance it out with the negatives of certain types of exercise.
• 16:01
  Philip Pape: And so strength training and heavy compound lifts actually fit this role.
• 16:06
  Philip Pape: They are doing all these things for you, killing two, three, four birds with one stone.
• 16:10
  Philip Pape: They're helping you build muscle.
• 16:12
  Philip Pape: They're also suppressing appetite because they meet the qualification of high intensity in this context because of the myokine signaling.
• 16:20
  Philip Pape: And they really, really help with hunger.
• 16:21
  Philip Pape: I mean, they it really does.
• 16:22
  Philip Pape: People that I've worked with who lift weights find that it tremendously regulates their hunger signals.
• 16:28
  Philip Pape: Whereas those who do a lot of cardio find they are a lot more hungry and they eat more.
• 16:32
  Philip Pape: They overeat very often.
• 16:33
  Philip Pape: So if you're over 40, if you're not doing progressively progressive overload-based resistance training, right?
• 16:41
  Philip Pape: Strength training, lifting weights at least twice a week, but ideally three, if not four, this is your highest leverage intervention.
• 16:50
  Philip Pape: All right, tip number two is protein timing.
• 16:54
  Philip Pape: Now, you'll hear a lot of stuff online that, well, we know that the amount of protein is more important than the timing.
• 17:00
  Philip Pape: And that is true from a muscle protein synthesis perspective.
• 17:02
  Philip Pape: But from a hunger perspective, having protein at every meal can be extremely helpful.
• 17:08
  Philip Pape: Okay, from a practical standpoint, it's going to reduce hunger through multiple mechanisms with the hormones that we've talked about in the last few episodes.
• 17:17
  Philip Pape: But just for a quick rundown, it suppresses ghrelin, stimulates GLP1 and PYY, and it has a higher thermic effect, right?
• 17:24
  Philip Pape: It burns a few more calories.
• 17:25
  Philip Pape: But the other thing we talked about was front-loading your protein to improve your appetite because GLP1 secretion tends to be stronger in the morning.
• 17:34
  Philip Pape: And this aligns with circadian biology, right?
• 17:37
  Philip Pape: Your day-night cycle.
• 17:38
  Philip Pape: And for a lot of people, it sets a better tone regarding your hormone regulation for the rest of the day.
• 17:43
  Philip Pape: It may not be foolproof for everyone.
• 17:45
  Philip Pape: You've got to experiment with these things.
• 17:47
  Philip Pape: But I would aim for at least 30 grams of protein at breakfast to get started as my tip for today.
• 17:53
  Philip Pape: Okay, that's like four eggs or you know, Greek yogurt with protein powder, something like that.
• 17:58
  Philip Pape: Tip three is really about sleep.
• 18:01
  Philip Pape: If sleep is your biggest problem, whether it's from the hormones, from stress, from poor habits, from sleep apnea, as we mentioned, I think fixing this will do more for your appetite than anything else if you're already like training and you're already eating well and eating protein.
• 18:16
  Philip Pape: I would say, like for women in perimenopause, dealing with things like night sweats.
• 18:21
  Philip Pape: Okay, I hear it, ladies.
• 18:22
  Philip Pape: I know the night sweats of hot flashes can be brutal.
• 18:25
  Philip Pape: Just talk to your doctor or your, you know, specialist, functional doctor, whatever, about the options.
• 18:31
  Philip Pape: It doesn't necessarily mean you need hormone replacement.
• 18:34
  Philip Pape: There are, you know, there are ways to deal with the symptoms of hot flashes and night sweats.
• 18:39
  Philip Pape: There's a lot of options, both over the counter and supplement.
• 18:42
  Philip Pape: There's even some interesting devices like the ember bracelet, stuff like that.
• 18:45
  Philip Pape: And so for everyone, no matter your man or woman or whatever age, having consistent, I think we talked about it before, a consistent wake time.
• 18:53
  Philip Pape: Bedtime, yes, but wake time is super important.
• 18:56
  Philip Pape: A cool dark room, limiting screens before bed, all that stuff is gonna help.
• 19:00
  Philip Pape: All right, and then strategy four or tip number four is really about your neat.
• 19:05
  Philip Pape: If you are not getting a decent amount of steps, this is another high leverage piece.
• 19:10
  Philip Pape: Where if you're getting like three or four thousand steps, that's a huge red flag.
• 19:13
  Philip Pape: You've got to jack that up to at least seven or eight, and ideally in the eight to ten range.
• 19:17
  Philip Pape: I'm sorry, I've seen comments on YouTube.
• 19:19
  Philip Pape: Somebody's like, well, not everybody can get that many steps.
• 19:22
  Philip Pape: And I've talked to clients who are like, my life is too difficult to get that many steps.
• 19:25
  Philip Pape: You know what?
• 19:26
  Philip Pape: We find a way.
• 19:27
  Philip Pape: We find a way, there's ways to do it where you're multitasking, or you make the steps a little harder, so you don't need as many quantity of steps, right?
• 19:35
  Philip Pape: But you still get the benefit of the steps.
• 19:38
  Philip Pape: You know, there's there's stand up desks, there's walking treadmills, there's treadmills in your house, there's pacing around, there's, you know, I can go on and on.
• 19:45
  Philip Pape: You know, finding the time, getting up a little earlier, tacking it on to workouts.
• 19:48
  Philip Pape: I could do whole episodes just about how to get more steps.
• 19:52
  Philip Pape: All right.
• 19:53
  Philip Pape: Just a quick tangent.
• 19:56
  Philip Pape: If you're listening to this and you're thinking, I really want to implement.
• 19:59
  Philip Pape: A fat loss phase and have better hunger management.
• 20:03
  Philip Pape: I love everything you're saying.
• 20:05
  Philip Pape: What do we do about it?
• 20:06
  Philip Pape: All right.
• 20:07
  Philip Pape: I wanted to tell you this because it's happening tomorrow.
• 20:09
  Philip Pape: This episode comes out January 19.
• 20:11
  Philip Pape: Tomorrow, January 20th, I'm hosting a workshop called Get Lean in 45 Days.
• 20:17
  Philip Pape: It's a live workshop, but a replay will be available.
• 20:20
  Philip Pape: So you can get the recording.
• 20:21
  Philip Pape: If you can't make it live, but you have to register.
• 20:23
  Philip Pape: I'm going to walk you through exactly how to drop 8 to 12 pounds of body fat in 45 days, but doing it the right way, managing your hunger the right way, including some interesting tips in there about refeeds and flexibility.
• 20:38
  Philip Pape: So you can, again, do it without feeling as hungry.
• 20:42
  Philip Pape: So if you sign up at live.witsandweights.com, you're going to get the guide, you're going to get the workshop, the replay, a week-by-week execution roadmap, the training template I talked about earlier this week called Chisel.
• 20:54
  Philip Pape: Look for that in your feed if you didn't hear if you didn't see that.
• 20:56
  Philip Pape: It's very, it's like a five-minute episode about my fat loss workout program.
• 20:59
  Philip Pape: Troubleshooting frameworks for plateaus, hormones, life, all the stuff we've been talking about in the series.
• 21:06
  Philip Pape: And then here's a surprise.
• 21:08
  Philip Pape: As of this week, I've also dropped a companion guided course that goes along with the workshop.
• 21:14
  Philip Pape: It's actually going to come out, actually, no, it's today.
• 21:16
  Philip Pape: It's live today.
• 21:17
  Philip Pape: So if you're in there, if you sign up, you'll get instant access to that and chisel, as well as the workshop itself to support the cut.
• 21:26
  Philip Pape: All right.
• 21:26
  Philip Pape: The workshop is tomorrow, January 20 at 12 noon, and spots are limited, so go to live.witsandweights.com to grab your spot.
• 21:34
  Philip Pape: Link is in the show notes.
• 21:35
  Philip Pape: Go to live.witsandweights.com.
• 21:38
  Philip Pape: All right, let's bring this all together now.
• 21:40
  Philip Pape: Okay.
• 21:40
  Philip Pape: The conventional approach to fat loss looks like this.
• 21:44
  Philip Pape: You create a deficit, you battle some hunger until you reach your goal.
• 21:49
  Philip Pape: Honestly, that's what it is.
• 21:50
  Philip Pape: And if you listen to some of the best of the best, you listen to the RP guys, if you listen to Mass, if you listen to, you know, Stronger by Science, all those guys, arrowchelms, they'll say, look, when we work with physique competitors, they have hunger.
• 22:01
  Philip Pape: Like you can't get away from hunger.
• 22:03
  Philip Pape: It's the amount of hunger and what you're doing to mitigate it so that it's reasonable and you're not just relying on, you know, willpower or resisting your hunger or just feeling ravenously hunger all the time.
• 22:14
  Philip Pape: Right.
• 22:15
  Philip Pape: And most of you listening are not trying to compete in physique sports.
• 22:19
  Philip Pape: You're just trying to lose some fat.
• 22:20
  Philip Pape: So when you are hitting these walls, right, you tend to do these cycles, the yo-yos, the losing weight, the regaining it, losing to get regain it again.
• 22:30
  Philip Pape: And because a lot of you aren't holding on to your muscle and you're losing muscle, that also makes you hungrier.
• 22:35
  Philip Pape: The better capacity is to, or the better approach is to build your capacity to handle a deficit before you use or at least maximize the actual deficit, right?
• 22:47
  Philip Pape: And so that means building muscle first.
• 22:49
  Philip Pape: It means optimizing your sleep and stress, using protein, fiber, all these tools, these evidence-based tools, even appetite suppressant if you need it, before relying on just, okay, I'm going to gut it through.
• 22:59
  Philip Pape: So in the in the next episode, just as a teaser, we're going to dive deep into this concept, why building muscle first makes not only fat loss easier, but it actually helps with your appetite.
• 23:11
  Philip Pape: Again, we're going to this is this is an appetite series.
• 23:14
  Philip Pape: For now, I want you to understand that the difficulty of fat loss that you're going through, it's not primarily about your metabolism.
• 23:23
  Philip Pape: It's about how you're regulating literally every day as you live life.
• 23:29
  Philip Pape: What do I mean by that?
• 23:30
  Philip Pape: It's your system that governs how much you want to eat, how satisfied you feel after eating, how much willpower is required to maintain a deficit.
• 23:40
  Philip Pape: Those things, to me, if you can figure them out, right?
• 23:43
  Philip Pape: Then it gets around issues with your metabolism because the metabolic issues are often a result of these issues.
• 23:51
  Philip Pape: I hope I didn't just ramble too much on that.
• 23:53
  Philip Pape: All right.
• 23:53
  Philip Pape: Before I share my closing thoughts, I did promise you a simple swap based on new research that can improve your fullness during a fat loss phase.
• 24:03
  Philip Pape: And it's a really powerful, simple idea, but you may not have thought of it.
• 24:07
  Philip Pape: That's coming up right after this.
• 24:09
  Philip Pape: Hey, this is Philip.
• 24:10
  Philip Pape: And a quick reminder about today's sponsor, Calocurb.
• 24:13
  Philip Pape: If hunger has been the hardest part of your fat loss phase, even when everything else is dialed in, check out CalloCurb.
• 24:19
  Philip Pape: It's a natural GLP1 activating supplement with clinical data showing 40% fewer cravings and 30% less hunger within one hour, leading to 18% fewer calories, so you can stick to your fat loss plan.
• 24:33
  Philip Pape: Go to witsandweights.com slash calllocurb for 10% off your first order.
• 24:37
  Philip Pape: Link is in the show notes.
• 24:39
  Philip Pape: That's witsandweights.com slash calocurb.
• 24:42
  Philip Pape: All right, here's that bonus I promised.
• 24:44
  Philip Pape: It comes from research published just last year.
• 24:46
  Philip Pape: Scientists at Trinity College in Dublin discovered something that explains why liquid calories make fat loss harder.
• 24:55
  Philip Pape: They found that solid foods trigger a surge in a molecule called LACF.
• 25:01
  Philip Pape: That's L A C P H E.
• 25:03
  Philip Pape: And it's a natural appetite suppressant that your body produces.
• 25:06
  Philip Pape: If you eat sugar-rich dates, for example, there might be an immediate and large LACFE surge.
• 25:14
  Philip Pape: But if you drink a sugar-rich beverage that has the exact same calories, we don't see that surge.
• 25:19
  Philip Pape: And so this could explain why liquid calories drive overeating independent of the fact that they are processed.
• 25:27
  Philip Pape: Does that make sense?
• 25:27
  Philip Pape: Like I my argument has always been, well, liquid protein, it doesn't take as much to digest, so it's not going to fill you up as much.
• 25:34
  Philip Pape: But that's not the only mechanism that's going on.
• 25:37
  Philip Pape: This this surge in this molecule that normally would suppress your appetite is not getting triggered when you're having a liquid version of food.
• 25:47
  Philip Pape: So the practical tip here is just to, especially during a fat loss phase, look for places to swap your liquid sources for solid equivalents.
• 25:56
  Philip Pape: And for many of you, that's your liquid protein shakes.
• 25:59
  Philip Pape: All right.
• 25:59
  Philip Pape: And from that might be your whey protein, or it might be a more complicated, like whey and yogurt and this and that, all blended together.
• 26:05
  Philip Pape: So instead of that, think about a hard, solid food option.
• 26:10
  Philip Pape: By hard, I mean as soft as something like yogurt or cottage cheese, but it could also be some chicken or eggs or something like that.
• 26:17
  Philip Pape: And make sure you're looking at the fat in the eggs and having some egg whites.
• 26:20
  Philip Pape: So instead of a pre-workout shake, for example, have some lean meat.
• 26:24
  Philip Pape: Now I know that might take a little extra prep, a little extra thought, but I would just experiment with that for like four weeks.
• 26:29
  Philip Pape: The same exact calories and the same macros, but swapping out liquid for solid during a fat loss phase and see what happens.
• 26:38
  Philip Pape: I just want you to try, even try for one week.
• 26:40
  Philip Pape: Notice if you feel more satisfied between meals.
• 26:42
  Philip Pape: If you come back and you're like, I didn't notice a difference, fine.
• 26:45
  Philip Pape: But I've had clients who do this and they're like, oh my God, that's the exact change I needed because I've done all the other things.
• 26:51
  Philip Pape: I've increased my fiber, I'm eating plenty of protein, I'm pretty much eating whole foods, but changing that liquid shake to solid protein, you know, maybe it's shrimp.
• 27:00
  Philip Pape: All right, there's so many ideas I can come up with.
• 27:02
  Philip Pape: You can use AI to figure it out too.
• 27:03
  Philip Pape: You get the idea.
• 27:04
  Philip Pape: All right, and that's my tip.
• 27:05
  Philip Pape: That's my tip.
• 27:06
  Philip Pape: Try it out.
• 27:07
  Philip Pape: Until next time, keep using your wits, lifting those weights.
• 27:10
  Philip Pape: And remember, your body just needs the right inputs for where you are now.
• 27:14
  Philip Pape: That's the thing you can control.
• 27:16
  Philip Pape: This is Philip Pape, and I'll talk to you next time here on the Wits and Weights Podcast.