Latest / Wits & Weights | Strength & Fat Loss Over 40 / 10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291

Transcript

10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291 · Wits & Weights | Strength & Fat Loss Over 40

• 0:02
  Philip Pape: You've probably heard that every extra pound of muscle burns more calories, specifically about six to nine calories per day.
• 0:09
  Philip Pape: It doesn't sound like much, and most fitness experts will actually stop right there and say, okay, more muscle burns more calories.
• 0:15
  Philip Pape: Moving on, today we're going to talk about 10 distinct mechanisms that actually make muscle tissue a metabolic powerhouse, well beyond just the calories that it burns by itself, and that exponentially increases how many calories you burn every day.
• 0:31
  Philip Pape: I hope through this, you'll finally understand why building muscle creates such profound changes in your body composition, energy levels and metabolic health.
• 0:40
  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, philip Pape, and today we're exploring why muscle tissue impacts your metabolism far more profoundly than you might think or you've been told.
• 1:09
  Philip Pape: You've likely heard that muscle burns more calories than fat.
• 1:12
  Philip Pape: Now people used to use this to say it burns way more calories and fortunately, most of the industry has heard the evidence by now that muscle burns about 6 to 10 calories per pound at rest, or six to nine I think.
• 1:26
  Philip Pape: Now that number seems disappointingly small when you consider how hard you work to gain each pound of muscle, Because if you have an extra 10 pounds of muscle, we're talking, at most, 90 more calories a day.
• 1:36
  Philip Pape: You're like, oh, that's not that much.
• 1:38
  Philip Pape: But what if I told you that this basic calculation actually underestimates the overall systemic metabolic impact of muscle tissue?
• 1:47
  Philip Pape: And this is the kind of stuff I think about, guys, when I go to sleep at night.
• 1:51
  Philip Pape: Is what's really happening when I or my clients add five pounds of muscle and all of a sudden you're burning way more calories than you would think from just five pounds of muscle.
• 2:00
  Philip Pape: There are other things going on, and so there's this parallel between how muscle affects your metabolism and how thermal mass in materials.
• 2:09
  Philip Pape: Yes, this is the engineering connection I'm making today, the analogy thermal mass and thermal mass.
• 2:14
  Philip Pape: Materials regulate temperature, so materials like concrete or water.
• 2:18
  Philip Pape: They absorb heat, they store it, they release it gradually to maintain stable temperatures.
• 2:23
  Philip Pape: Well, your muscle tissue actually creates a metabolic environment that constantly consumes, uses and distributes energy throughout your body.
• 2:31
  Philip Pape: It's super, super active.
• 2:33
  Philip Pape: It's like its own organism taking care of things for you, and this thermal mass analogy helps explain why the metabolic benefits of muscle go beyond those basic six to nine calories per pound.
• 2:45
  Philip Pape: Before we get into these 10 mechanisms that I want to talk about.
• 2:47
  Philip Pape: If you're ready to start adding more muscle right now, you can't wait.
• 2:51
  Philip Pape: Download my free muscle building nutrition blueprint.
• 2:55
  Philip Pape: I believe it is our most downloaded, most popular guide.
• 2:59
  Philip Pape: It's a very detailed guide that breaks down how to eat and how fast to gain and a whole bunch of other details what to measure, what to track to maximize your muscle gain while minimizing your fat gain, which is something you want to do.
• 3:11
  Philip Pape: If you want to take advantage of the 10 things we're talking about today, click the link in the show notes or go to whitsonweightscom slash muscle to get your free muscle building nutrition blueprint.
• 3:23
  Philip Pape: All right, let's get into the science of muscle metabolism.
• 3:26
  Philip Pape: All right, first we're gonna explore this concept of thermal mass, and I'm honestly not gonna take very much time on that.
• 3:31
  Philip Pape: Then we'll get into the 10 specific mechanisms by which muscle increases your daily calorie burn and then, finally, how to leverage these to transform your physique, which we're all here for right.
• 3:42
  Philip Pape: So let's start with this concept of thermal mass.
• 3:46
  Philip Pape: In engineering, in architecture, thermal mass is a material's ability to absorb, store and release heat.
• 3:53
  Philip Pape: So materials with high thermal mass, like concrete, brick, water they absorb heat slowly, they store it efficiently and they release it gradually, and that is why they are really good materials for regulating temperature in buildings.
• 4:08
  Philip Pape: Right, concrete, brick water.
• 4:10
  Philip Pape: When the sun beats down on a stone house during the day, the walls don't just heat up right Like an oven, they slowly absorb the thermal energy and then they keep the interior cool as a result.
• 4:21
  Philip Pape: Right, I grew up in Florida.
• 4:23
  Philip Pape: We had cinder block houses with holes in them for that reason.
• 4:26
  Philip Pape: And then, as evening approaches and outside temperatures drop, the same walls gradually release the stored heat, so they maintain this nice, comfortable internal temperature without any additional energy required to change the temperature.
• 4:39
  Philip Pape: And that is very similar to how muscle tissue functions metabolically in your body.
• 4:43
  Philip Pape: Just like high thermal mass materials create thermal efficiency and stability, muscle tissue creates metabolic efficiency and stability.
• 4:52
  Philip Pape: Boom.
• 4:53
  Philip Pape: And that is how I wanted to create an analogy today to the engineering world.
• 4:59
  Philip Pape: And we are now going to explore how this happens through 10 distinct mechanisms.
• 5:04
  Philip Pape: And here's another episode.
• 5:05
  Philip Pape: I spent a lot of time researching because I am so curious and not skeptical, but like I just really wonder what the heck is going on in our bodies where people with more muscle mass burn more calories, and it does not seem to be explained simply by the amount of calories muscle burns.
• 5:22
  Philip Pape: All right, so let's start with that one and then go to the other nine.
• 5:27
  Philip Pape: So the first mechanism is it's increasing your resting energy expenditure, your BMR, your basal metabolic rate, because even when completely at rest, muscle tissue requires energy for maintenance, and it requires more than any other types of tissue.
• 5:40
  Philip Pape: And so the often cited figure of six to nine calories per day we've alluded to is accurate for this mechanism.
• 5:47
  Philip Pape: And the cool thing about it is it's 24 seven, right, your muscles are just burning away like a furnace 24 seven at this higher rate.
• 5:54
  Philip Pape: So the more you add, the more you burn, and there's nothing more to this in that you know six to nine calories.
• 6:00
  Philip Pape: So let's say, on the upper end, nine calories a day per pound.
• 6:03
  Philip Pape: When you add 10 pounds of muscle to your frame, that's extra 90 calories per day, which isn't nothing.
• 6:08
  Philip Pape: It's small-ish, but it's not nothing.
• 6:11
  Philip Pape: It all starts to add up.
• 6:12
  Philip Pape: Add another five pounds, add another 10 pounds of muscle over the course of your lifting career, and now you're constantly burning a couple hundred calories more a day.
• 6:18
  Philip Pape: So that's mechanism number one, which we've already talked about.
• 6:22
  Philip Pape: Now let's get into the cool stuff.
• 6:23
  Philip Pape: Mechanism number two is the fact that when you have more muscle, it is because it is not just passively on your body, it is actively participating in your movement.
• 6:33
  Philip Pape: It even inches up your calorie burn when you're doing physical activity versus somebody else who's the same weight but they have less muscle, if that makes sense.
• 6:43
  Philip Pape: So even if you're the same body weight but you have more muscle mass, you have a better body composition.
• 6:47
  Philip Pape: You're then going to potentially burn more doing what you're doing training, walking, moving, cardio, whatever and I don't think we can quantify how much that is Is it 10 calories?
• 6:58
  Philip Pape: Is it 50 calories?
• 6:59
  Philip Pape: But it's just a fact that you are going to be able to burn a little bit more because you have improved body composition.
• 7:04
  Philip Pape: And that leads us to the third mechanism, which is the improved body composition allows you to carry more total body weight while maintaining lower body fat percentage.
• 7:17
  Philip Pape: And so a lot of my clients you know they might go through an initial fat loss phase and then they're all excited to build muscle.
• 7:22
  Philip Pape: We build muscle.
• 7:23
  Philip Pape: Now they have an extra five, seven pounds of muscle and then they want to do another fat loss phase, but they realize they don't need to lose as much as last time.
• 7:31
  Philip Pape: So and I see this in my own weight graph from my last, say, four years.
• 7:38
  Philip Pape: It goes up and then down, then up then down, but every time it goes up, it goes up higher than last time, and every time it goes down it doesn't go as far down, meaning I can walk around at, say, 180 pounds, whereas before I'd be 170 pounds for the same body fat percentage.
• 7:53
  Philip Pape: So guess what, when you are heavier, you burn more calories just from being heavier Awesome.
• 7:58
  Philip Pape: So that's definitely a reason why some people who have more muscle burn more calories.
• 8:02
  Philip Pape: They're just carrying more weight in general, which is amazing for many other things, not the least of which is now you can eat more food.
• 8:07
  Philip Pape: All of this stuff actually lets you eat more food and you burn more calories, not the least of which is now you can eat more food.
• 8:10
  Philip Pape: All of this stuff actually lets you eat more food and you burn more calories.
• 8:12
  Philip Pape: So mechanism number four is called EPOC, post-exercise caloric burn, also called the afterburner effect, and I don't want to overstate any of these mechanisms.
• 8:20
  Philip Pape: This is all kind of nerdy and in the weeds, and I will admit, with all the research that I did, there's not like one body of research that combines all of this together to say like, if you have an extra pound of muscle, you're going to end up burning an extra, you know, 20 calories a day because of all these factors.
• 8:39
  Philip Pape: Nothing says that I am basically stitching these together.
• 8:41
  Philip Pape: So you guys understand the value of it and nerd out with me together.
• 8:45
  Philip Pape: All right, all right.
• 8:46
  Philip Pape: So EPOC, or afterburner effect this is where, after you exercise, after you've elevated your heart rate whether it's training, movement, cardio, whatever, sprinting your body's gonna continue burning calories at an elevated rate for hours.
• 8:58
  Philip Pape: Now two things happen.
• 9:00
  Philip Pape: One is while you're in the gym and Brad Kearns talked about this when he was on the show even when you're effing around between your sets, doing nothing, your heart rate is probably elevated because every time you hit another set, you bump it back up.
• 9:11
  Philip Pape: Well, now you're just burning way more calories for that whole session than if you weren't exercising.
• 9:15
  Philip Pape: It makes sense, right?
• 9:16
  Philip Pape: But the other thing is, after you stop working out, your body will have an elevated metabolism.
• 9:22
  Philip Pape: For a while, I actually found that studies seem to agree.
• 9:26
  Philip Pape: It's long.
• 9:27
  Philip Pape: It's like well over a day Like degree.
• 9:33
  Philip Pape: It's long.
• 9:33
  Philip Pape: It's like well over a day, like I think I saw 38 hours post-workout for an intense strength training session, 38 hours.
• 9:36
  Philip Pape: That's like a day and a half where you have an elevated metabolism just from that training session.
• 9:40
  Philip Pape: And so now, if you have significant muscle mass, this might mean a lot of extra calories burned, because you're now stacking it on top of the extra calories you're able to burn because you have more muscle mass, if that makes sense, right?
• 9:53
  Philip Pape: So you're just stacking all this stuff on top of each other, all right.
• 9:54
  Philip Pape: Mechanism number five is myokine secretion and fat metabolism.
• 9:58
  Philip Pape: I believe I'm pronouncing that, right, myokine.
• 10:01
  Philip Pape: So think of muscles as an organ, right?
• 10:05
  Philip Pape: Like the biggest, one of the biggest organs on the body.
• 10:07
  Philip Pape: It's an endocrine organ.
• 10:08
  Philip Pape: It secretes compounds.
• 10:10
  Philip Pape: One of those is called myokines, like when you contract your muscle, and those myokines regulate fat metabolism and insulin sensitivity.
• 10:17
  Philip Pape: Now, side tangent we know that strength training and having more muscle both improve insulin sensitivity tremendously.
• 10:25
  Philip Pape: Just keep that in mind.
• 10:26
  Philip Pape: Which allows you to eat more carbs, allows you to utilize carbs, allows you to be healthy in terms of blood sugar, a1c, all that.
• 10:32
  Philip Pape: So back to myokines.
• 10:34
  Philip Pape: So myokines ensure kind of like an efficient energy usage across your body and because of that, you potentially can burn more calories beyond the immediate location of where you're using the muscle, of where you're using the muscle.
• 10:47
  Philip Pape: And there's a, there's a myokine called irisin irisin or irisin I-R-I-S-I-N.
• 10:53
  Philip Pape: That programs white fat cells to behave more like brown fat cells, which are more active, and so there is a theory there that that is part of that process.
• 11:05
  Philip Pape: You're actually turning fat tissue into a more calorie burning fat tissue, and I think this also correlates somewhat with the idea that visceral fat is more active, right?
• 11:12
  Philip Pape: So when you are strength training, when you're active, when you're muscular, you actually use more of that fat, which is why it's easier to keep smaller belly and reduce belly fat when you lift weights.
• 11:22
  Philip Pape: Cool, all right.
• 11:24
  Philip Pape: Mechanism number six is enhanced fat oxidation through IL-6, interleukin-6.
• 11:30
  Philip Pape: This is a cool one, okay.
• 11:32
  Philip Pape: When I first heard about this, I want to say, like a couple years ago, I was like what are they talking about?
• 11:37
  Philip Pape: This is a compound released during strength training.
• 11:40
  Philip Pape: Okay, so this is while you're lifting weights.
• 11:41
  Philip Pape: So remember, it's not just about having the muscle, it's also the process you go through to have the muscle.
• 11:46
  Philip Pape: And I think it's really empowering to know that not only is strength training a hard thing that's satisfying to do, but it also has a lot of other in the moment, benefits.
• 11:58
  Philip Pape: We're not talking endorphins and dopamine, right, instant gratification.
• 12:00
  Philip Pape: We're talking like really fundamental physiological benefits of the training itself.
• 12:03
  Philip Pape: And so this compound is released and it triggers fat oxidation, probably because your body's like I'm going to need some energy soon, so we're going to break down some fat for energy, okay.
• 12:15
  Philip Pape: And so IL-6 transforms how your body utilizes fat.
• 12:19
  Philip Pape: It makes you a more efficient fat burner, and so the more muscle you have, the more IL-6 you produce during activity.
• 12:24
  Philip Pape: Because now you're stacking that on top of your training and training more intensely, it accelerates fat metabolism beyond what would be predicted.
• 12:32
  Philip Pape: Again, just by looking at the resting calorie burn of your muscle, you see the pattern here, right, these things stack on top of each other.
• 12:40
  Philip Pape: Mechanism number seven All right, now we're getting really nerdy on this one Fibroblast growth factor 21,.
• 12:46
  Philip Pape: Fgf21.
• 12:47
  Philip Pape: It's another compound produced by muscles which is crazy.
• 12:51
  Philip Pape: Like muscle is producing all these things that are only beneficial.
• 12:55
  Philip Pape: It enhances insulin sensitivity.
• 12:57
  Philip Pape: It enhances metabolic efficiency, which means you could adapt to different energy demands.
• 13:02
  Philip Pape: This goes back to, you know, your ability to switch between energy systems.
• 13:06
  Philip Pape: Right, and it's like a, it's like a buffer.
• 13:09
  Philip Pape: Muscle mass maintains muscle mass is like a sink I've used that term, a sink for glucose, but it's also this buffer that helps your metabolism remain more stable despite changes in calorie intake.
• 13:21
  Philip Pape: It also helps regulate glucose metabolism, which is your ability to switch between carb and fat burning right, and that also helps you with weight management.
• 13:29
  Philip Pape: So all this stuff is tied together in a crazy, amazing, beautiful way, bringing this to mechanism number eight, the activation of brown adipose tissue.
• 13:39
  Philip Pape: So we talked about myokines like erycin, which activate brown adipose tissue, which then burns calories purely to produce heat rather than store energy, and so I'm closing the loop with that one, because that wasn't even the benefit of the myokines.
• 13:55
  Philip Pape: This is another benefit of the myokines, where brown fat can burn up to like 300 calories per day in some individuals on their body, and those would never have been factored in if you didn't have it.
• 14:04
  Philip Pape: This one I'm a little skeptical about, but the more I research it and kind of follow it up and follow it up, it looks like it's a legitimate mechanism.
• 14:12
  Philip Pape: There are many other mechanisms people claim when it comes to brown fat and white fat, and maybe the jury's still out here, but I still think it jives with the fact that when you are more muscular and you train, you are transforming your body in many ways beyond what we realize.
• 14:25
  Philip Pape: It is not just visual, it is deep down at the cellular level.
• 14:28
  Philip Pape: It's incredible.
• 14:30
  Philip Pape: All right, mechanism number nine growth differentiation factor 15.
• 14:35
  Philip Pape: I told you we were getting nerdy here, guys.
• 14:36
  Philip Pape: Gdf-15, and that is also released by muscle that's been exercised.
• 14:41
  Philip Pape: So it's kind of like the what do we call it?
• 14:44
  Philip Pape: The FGF21?
• 14:46
  Philip Pape: No, not that one the IL-6.
• 14:50
  Philip Pape: Yes, like IL-6, it's released when you exercise.
• 14:55
  Philip Pape: I'm going back to my notes here.
• 14:55
  Philip Pape: And GDF-15, guess what it does?
• 14:57
  Philip Pape: It regulates appetite and energy balance and metabolic stress.
• 15:01
  Philip Pape: It helps your body maintain metabolic homeostasis effectively when you are stressed or in a calorie deficit.
• 15:08
  Philip Pape: Okay, think about that.
• 15:09
  Philip Pape: Think about that.
• 15:11
  Philip Pape: I've talked many times about how our bodies seem to be way more resilient to the stresses we put on it when we're lifting weights and have more muscle.
• 15:17
  Philip Pape: This sounds to be, this sounds like.
• 15:19
  Philip Pape: When I came across this, I'm like this is so cool.
• 15:21
  Philip Pape: This is an actual biological mechanism that could explain part of that right.
• 15:25
  Philip Pape: And so when you have more muscle mass and I've seen this with my lifters who've been lifting for many years they don't have as much of a slowdown in their metabolism when they diet.
• 15:34
  Philip Pape: It just seems to be the case.
• 15:35
  Philip Pape: Now it's relative to that same person if they didn't have as much muscle and we can't do that study, can we?
• 15:42
  Philip Pape: So it's hard to like, you can't necessarily compare across people that way, but it just seems to be the case and it would.
• 15:48
  Philip Pape: Would be explained by this right.
• 15:50
  Philip Pape: And so you regulate appetite, regulate energy intake.
• 15:53
  Philip Pape: Now it's going to support your calorie, calorie expenditure, because now you're going to be able to eat more, even in a fat loss phase, and you're regulating your energy or your appetite and you're going to prevent overconsumption.
• 16:04
  Philip Pape: Pretty fascinating stuff, okay, and I keep saying that I know, but even I am, having gone through this research, the final mechanism number 10, because 10 is a nice round number, but also 10 seemed to be the amount of things I could find is free fatty acid receptor 4, ffar4, along with thermogenesis.
• 16:23
  Philip Pape: So the last one here is where muscle activity so again using the muscles, pretty cool.
• 16:31
  Philip Pape: Muscle activity triggers FFAR4 activation and what that does is stimulate fat burning thermogenesis, which is generating heat from calories.
• 16:40
  Philip Pape: And really that's all the information I have.
• 16:43
  Philip Pape: Basically, it shows you how muscle creates this metabolic furnace of an environment that's constantly burning more calories in ways that seem to be above and beyond the muscle tissue's own energy needs, and that's really what I wanted to include here.
• 16:57
  Philip Pape: You're welcome to listen to these, listen to the show note, or look at the show notes and listen to this again and kind of do your own research on these.
• 17:05
  Philip Pape: If you find anything I said that was incorrect, let me know.
• 17:07
  Philip Pape: This is really deep into the stuff.
• 17:08
  Philip Pape: That's even beyond where I typically ever have to go, because I I don't need to be explaining this to to my clients, but I like to know it as a science communicator.
• 17:16
  Philip Pape: So check them out if you want, um, practical implications.
• 17:20
  Philip Pape: So, now that we understand these 10 mechanisms, kind of hopefully, how do we apply this to transform our physiques?
• 17:26
  Philip Pape: Cause, here's the thing you don't have to understand why any of these things work.
• 17:30
  Philip Pape: You just need to go and lift weights and eat your food and you'll get there.
• 17:33
  Philip Pape: And that's that's how I generally help.
• 17:35
  Philip Pape: People is like let's just focus on what we can do and can control.
• 17:37
  Philip Pape: But I also have this podcast and people are people expect me to kind of get uh, to geek out on this stuff.
• 17:43
  Philip Pape: So the what is the first thing you could do?
• 17:45
  Philip Pape: Okay, duh, persistent resistance training, right?
• 17:47
  Philip Pape: Okay, if you're lifting.
• 17:49
  Philip Pape: If you're listening to this podcast and you don't already lift weights, you're like who is this guy, this crazy guy?
• 17:54
  Philip Pape: You'll quickly find out that well, first of all, weights is in the name of the podcast Wits and Weights, so it's important.
• 18:00
  Philip Pape: But secondly, it is the number one thing everybody should be doing to the day they die resistance training.
• 18:05
  Philip Pape: If you are currently focused on cardio for weight management, if you think diet's going to solve everything and you don't need to lift, think again.
• 18:19
  Philip Pape: Right, you've got to lift.
• 18:20
  Philip Pape: You've got to lift at least two or three days a week.
• 18:21
  Philip Pape: At least at least two to three days a week.
• 18:22
  Philip Pape: The long-term metabolic advantages are just too critical and significant to ignore.
• 18:25
  Philip Pape: Second, with your resistance training, you've got to do it right.
• 18:28
  Philip Pape: You've got to focus on progressive overload To continuously build the muscle.
• 18:32
  Philip Pape: You have to progressively challenge your muscles with increasing effort of some kind.
• 18:36
  Philip Pape: And I say it that way because, yes, you can increase weight on the bar.
• 18:40
  Philip Pape: You know the amount of weight you're moving.
• 18:41
  Philip Pape: You could also increase volume.
• 18:42
  Philip Pape: You can increase sets, reps.
• 18:43
  Philip Pape: There's lots of ways to progressively overload and the more advanced you get, the more nuanced this gets.
• 18:49
  Philip Pape: But I don't want to overcomplicate it Basically.
• 18:52
  Philip Pape: Basically, your training has to challenge you more and more over time and that ensures that you adapt and that you develop these muscles.
• 18:59
  Philip Pape: And there's a strength component and there's a muscle component.
• 19:02
  Philip Pape: They overlap to some degree.
• 19:04
  Philip Pape: If you're a beginner, just getting stronger is going to build muscle too, and then eventually you can branch out to more specialization All right.
• 19:10
  Philip Pape: Third out of out of uh five things here Okay.
• 19:13
  Philip Pape: Out to more specialization All right.
• 19:16
  Philip Pape: Third out of out of uh five things here Okay.
• 19:17
  Philip Pape: Third, for practical application of what we're talking about protein into it in protein intake super critical.
• 19:20
  Philip Pape: That goes hand in hand with your training, right?
• 19:22
  Philip Pape: About 0.7 to one gram per pound of your target body weight every day.
• 19:26
  Philip Pape: Once you have that sufficient protein which we talked about, I think, just um.
• 19:31
  Philip Pape: Two days ago on our last episode, I deep-dived into how macros work in your body.
• 19:35
  Philip Pape: That is going to allow your body to build and maintain muscle mass, and I'm not going to say it mitigates a quasi-effective training program, but you've got to have both in place.
• 19:45
  Philip Pape: And by having both in place, you've given yourself a little bit of a buffer to experiment, to play around, to see how things work for you and then to grow your butt off and build that muscle.
• 19:53
  Philip Pape: Fourth, don't fear calories.
• 19:55
  Philip Pape: We've got to stop fearing food.
• 19:56
  Philip Pape: Building muscle requires energy.
• 19:58
  Philip Pape: You don't need a massive surplus, but chronically under eating is going to sabotage your ability to build muscle, and also under eating carbs.
• 20:06
  Philip Pape: More muscle means a higher metabolic rate.
• 20:08
  Philip Pape: That is the whole point of this episode.
• 20:10
  Philip Pape: If you want that, if you want that, you've got to go into a muscle building phase at some point.
• 20:14
  Philip Pape: You can't just try to limp along body recomp or dieting all the time.
• 20:18
  Philip Pape: You just can't.
• 20:19
  Philip Pape: I've done a lot of episodes on this.
• 20:21
  Philip Pape: If you're curious about the best one, um, I would go look at the one.
• 20:26
  Philip Pape: It's called the most underrated.
• 20:28
  Philip Pape: Look for the word underrated in my podcast library.
• 20:31
  Philip Pape: Search the word underrated Um for the word underrated in my podcast library.
• 20:35
  Philip Pape: Search the word underrated Um, and it was toward the end of 2024.
• 20:37
  Philip Pape: If I, if I don't forget, I will include that in the show notes.
• 20:39
  Philip Pape: Last thing you gotta be patient and consistent.
• 20:41
  Philip Pape: This is a long game, folks is a long game, but it's a beautiful long game.
• 20:44
  Philip Pape: It is one of uh, what, what the people at Barbara logic called voluntary hardship.
• 20:50
  Philip Pape: It's doing a hard thing that is super satisfying and fulfilling, instead of the instant gratification or being lazy, it's being you know, I don't like to use the word disciplined I feel like there are ways to do this where it takes away a lot of the friction and you just do it and it doesn't even feel like discipline, like I don't feel like I'm disciplined because I train four days a week.
• 21:11
  Philip Pape: I feel like I have to do that, like I just have to do it, and it's hard and I still have to do it because I know what the payoff is gonna be.
• 21:18
  Philip Pape: Building muscle takes time.
• 21:20
  Philip Pape: Building strength takes time.
• 21:21
  Philip Pape: You know months, years, not days and weeks.
• 21:23
  Philip Pape: Yes, you can get quick progress initially as a beginner, and that's empowering and that's nice to have that win.
• 21:28
  Philip Pape: It's motivating, but then you gotta keep going.
• 21:31
  Philip Pape: It's motivating, but then you got to keep going and the compounding effect of all this makes it one of the most worthwhile long-term investments you'll ever, ever, ever make in your health and your physique in your life.
• 21:40
  Philip Pape: I hope I got that through to everyone.
• 21:42
  Philip Pape: This was a kind of a unique episode the way, the directions I took it.
• 21:45
  Philip Pape: I think the true metabolic advantage here.
• 21:48
  Philip Pape: Why even put this together?
• 21:50
  Philip Pape: Even though it sounds like it's about calories, it's about resilience and adaptation and making your body super metabolically just strong to anything that's thrown at it.
• 22:02
  Philip Pape: You think about people who seem to eat whatever they want without gaining weight.
• 22:05
  Philip Pape: It's probably not their genetics.
• 22:06
  Philip Pape: Maybe when they're 20 it is, but when they're older they probably have more muscle mass.
• 22:10
  Philip Pape: They probably have more muscle mass Like.
• 22:13
  Philip Pape: The people that can eat whatever they want at 45, around my age are the ones that are still fit and have muscle mass, because everyone else who's let themselves go.
• 22:19
  Philip Pape: Trust me, they cannot eat whatever they want, right.
• 22:22
  Philip Pape: Being more active, being fit, being a person who moves not chronic cardio, but you lift and you move right and now you're activating all of those 10 mechanisms that we discussed today.
• 22:32
  Philip Pape: You're not it's not just about calorie, but like temporarily increasing your calorie, but you're changing your body's relationship with energy Right energy, think about it fuel.
• 22:42
  Philip Pape: You're creating a physique that efficiently utilizes calories to maintain your muscle, to recover for your activity, rather than someone who Defaults to storing fat.
• 22:51
  Philip Pape: It's a huge difference in the type of person you want to be and live as, and this is why bodybuilders and lifters and powerlifters and strength athletes they can consume seemingly enormous amounts of food when they're at maintenance, definitely when they're building.
• 23:06
  Philip Pape: I know when I'm building, like I am right now, it just doesn't end the amount of food I have to eat.
• 23:10
  Philip Pape: And then, during maintenance, I get to eat I'll call it plenty Like I'll never, ever feel hungry, even at maintenance, because the muscle mass allows me to eat more than I used to, and I see it in my metabolism.
• 23:22
  Philip Pape: How it's calculated I use macrofactor.
• 23:26
  Philip Pape: You can see that the number is higher than it used to be, and I see that with all my clients as well.
• 23:29
  Philip Pape: Right, so you've got this metabolic engine.
• 23:33
  Philip Pape: It's powered by your muscle mass and it is running hot through those 10 mechanisms we discussed.
• 23:38
  Philip Pape: All right, I'm making this episode longer than it needs to be.
• 23:40
  Philip Pape: Here's the thing.
• 23:42
  Philip Pape: This is available to anyone.
• 23:43
  Philip Pape: Any one of you listening, if you're willing to put in the work of progressive resistance training, get in the gym or home gym or whatever, regardless of your age, your gender, your hormone status, your genetics, it doesn't matter.
• 23:57
  Philip Pape: The laws of physiology apply to everyone and muscle is going to respond to a proper stimulus at any age.
• 24:04
  Philip Pape: That's it.
• 24:05
  Philip Pape: All right, I'm not going to recap all the 10 mechanisms or anything.
• 24:09
  Philip Pape: You can go back and listen to those If you're ready to start building more muscle and you want to leverage what we talked about today, just download the free resources I mentioned earlier.
• 24:18
  Philip Pape: It's free.
• 24:18
  Philip Pape: What's the harm there?
• 24:20
  Philip Pape: It's going to get you going, get you motivated.
• 24:21
  Philip Pape: It's called the Muscle Building Nutrition Blueprint.
• 24:23
  Philip Pape: It's a guide my most popular guide breaks down how to eat, how to train, what rate to go at, what to track, what to measure.
• 24:31
  Philip Pape: It has an example of an actual muscle building phase.
• 24:34
  Philip Pape: The whole shebang, okay, and you're going to minimize fat gain, which I know you want to do when you're building muscle.
• 24:40
  Philip Pape: It tells you macros, tells you calories, tells you timing.
• 24:43
  Philip Pape: Click the link in the show notes or go to witsandweightscom slash muscle to get your free copy Again.
• 24:48
  Philip Pape: Witsandweightscom slash muscle or click the link in the show notes.
• 24:52
  Philip Pape: Until next time, keep using your wits lifting those weights and remember that building muscle is about far more than just looking good.
• 25:00
  Philip Pape: It's about creating a metabolic engine that supports lifelong health, performance and body composition.
• 25:08
  Philip Pape: This is Philip Pape, and I'll talk to you next time here on the Wits and Weights Podcast.