Latest / Wits & Weights | Strength & Fat Loss Over 40 / Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423

Transcript

Lose Fat Without Hunger Using Protein, Fiber, and Appetite Control That Works | Ep 423 · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: If you're eating fewer calories than ever, but somehow hungrier than ever, and you're wondering what the heck you can do about it, this episode is for you.
• 0:09
  Philip Pape: Today I'm gonna show you exactly how to structure your nutrition so that fat loss happens with less effort because you're actually satisfied, not starving.
• 0:18
  Philip Pape: We're gonna talk about natural appetite control today.
• 0:21
  Philip Pape: How can we suppress appetite at the hormonal level through both food and other means, as well as a counterintuitive food hack that activates your gut's natural foldness signals within minutes?
• 0:42
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering, and efficiency.
• 0:48
  Philip Pape: I'm your host, Philip Pape, and we're talking hunger again today.
• 0:51
  Philip Pape: We're talking appetite in episode two of our eight-episode series.
• 0:55
  Philip Pape: And the reality most people will not tell you about fat loss is the deficit itself is not the hard part.
• 1:01
  Philip Pape: Okay, hitting a number in your tracking app or with your macros is just simple math.
• 1:06
  Philip Pape: What is hard is managing the hunger that comes with it.
• 1:09
  Philip Pape: And if your current approach has you fighting hunger all the time or dreading meals because they're not what you want or losing control in the evening, I think you're doing it wrong.
• 1:18
  Philip Pape: I think there's a better way.
• 1:19
  Philip Pape: Not because you lack discipline, but because you're working against things that could be easier, like we alluded to in the last episode.
• 1:27
  Philip Pape: So we're gonna fix that today.
• 1:28
  Philip Pape: I'm gonna give you some more specific strategies backed by the research on satiety, on appetite hormones, to lose fat without feeling as much like you're so hungry, right?
• 1:39
  Philip Pape: We shouldn't feel like we're starving and miserable.
• 1:41
  Philip Pape: There's always gonna be a little hunger.
• 1:42
  Philip Pape: This isn't about tricks, this isn't hacks, this isn't anything that promises a miracle or ramps up your metabolism, you know, like CLAN or something like that, or steroids or anything weird like that.
• 1:52
  Philip Pape: We're not talking GLP ones either.
• 1:54
  Philip Pape: It's understanding how your body regulates hunger and then trying to structure both your nutrition and using natural means to leverage those systems.
• 2:03
  Philip Pape: And then I want you to stick around until the end because I'm going to share a specific pre-meal protocol that can reduce how much you eat at your next meal by nearly 20%, and it only takes 30 seconds.
• 2:17
  Philip Pape: Hey, this is Philip, and today's episode is sponsored by CaloCurb.
• 2:21
  Philip Pape: If you've ever been in a fat loss phase and felt like hunger was working against you, Calocurb's GLP1 activator is a game changer.
• 2:29
  Philip Pape: Calocurb is a natural appetite support made from amerisate, a patented bitter hops extract that activates GLP1 and other gut signals to help you feel satisfied.
• 2:41
  Philip Pape: Clinical studies showed a 40% reduction in cravings and 30% reduction in hunger within one hour.
• 2:47
  Philip Pape: If you want to try it, go to witsandweights.com slash callowcurb for 10% off your first order.
• 2:53
  Philip Pape: Link is in the show notes.
• 2:54
  Philip Pape: That's witsandweights.com slash callowcurb.
• 2:57
  Philip Pape: All right, let's start with the foundation, the satiety hierarchy, right?
• 3:02
  Philip Pape: Why do some foods fill you up and others don't?
• 3:05
  Philip Pape: Because this is really the crux of a lot of this.
• 3:08
  Philip Pape: If you want to lose fat with less hunger, you have to understand why some foods leave you satisfied for hours, maybe all day, and others have you immediately hungry minutes or if not seconds later, right?
• 3:20
  Philip Pape: And we're not talking about just ultra-processed foods either, although that's part of the equation along the spectrum.
• 3:26
  Philip Pape: So I think I like to think of it as a satiety hierarchy or spectrum.
• 3:30
  Philip Pape: At the top of the hierarchy, or I well, if we look at it as the hierarchy being the best thing at the top, at the top is the protein, right?
• 3:39
  Philip Pape: Which is hands down the most filling macro per calorie.
• 3:42
  Philip Pape: When you eat protein, your gut releases the hormones we talked about in the last episode, like peptide YY and GLP1, that signals fullness to your brain, suppresses graylin, your hunger hormone.
• 3:52
  Philip Pape: And this is a very pronounced effect.
• 3:54
  Philip Pape: It measurably increases your satiety versus higher carb or higher fat meals.
• 3:59
  Philip Pape: It's also why I like protein to be distributed throughout the day, not because it gives you some far superior muscle protein synthesis.
• 4:07
  Philip Pape: It's a tiny benefit to that, but it's really more the satiety side of the equation, the practical side.
• 4:12
  Philip Pape: There's also something called the protein leverage hypothesis where your body has a built-in drive to consume a certain amount of protein.
• 4:19
  Philip Pape: And so if your diet's low in protein, you're gonna want to eat more until the protein need is met, even if it means overeating, which, you know, shouldn't be a problem if you're deliberately aiming to get the amount of protein we talk about.
• 4:33
  Philip Pape: But I think this is one reason why modern ultra-processed diets, which are obviously very low in protein, right?
• 4:40
  Philip Pape: They dilute the protein or have very little in it, and instead use a lot of cheap fats and carbs, lead to overconsumption.
• 4:47
  Philip Pape: Your body is chasing the protein.
• 4:48
  Philip Pape: That's not the only reason, but it is one of the reasons.
• 4:51
  Philip Pape: So protein's at the top.
• 4:52
  Philip Pape: Then we have fiber.
• 4:53
  Philip Pape: Again, talked about this in detail last episode, or not in detail.
• 4:57
  Philip Pape: We alluded to it.
• 4:58
  Philip Pape: We're gonna get into some more detail today.
• 4:59
  Philip Pape: But there's different types of fiber.
• 5:01
  Philip Pape: There's soluble fiber, the kind you find in like oatmeal, in beans, fruits, some of the carbs I really love, which also have fiber, and that absorbs water and that forms a gel in your digestive tract tract.
• 5:15
  Philip Pape: That physically then slows down your digestion, it stretches your stomach, and it triggers mechanical satiety signals.
• 5:22
  Philip Pape: By mechanical, I mean there are little receptors, physical receptors that get touched by these things by what you're eating that get triggered to say, hey, you're more full.
• 5:32
  Philip Pape: But also, fiber gets fermented in your gut by your gut bacteria.
• 5:36
  Philip Pape: And then it gets fermented into short chain fatty acids, which themselves stimulate the release of the same appetite-suppressing hormones, GLB1 and PYY.
• 5:44
  Philip Pape: So, you know, you hear gut health talked generically, you hear fiber talked about generically.
• 5:49
  Philip Pape: There are direct mechanical and physical implications of eating fiber that will help this whole process and will help with your fat loss.
• 5:57
  Philip Pape: It is, it is such a game changer that it's one of the first things I start with with one-on-one clients is looking at their fiber.
• 6:06
  Philip Pape: If it's not high enough, I'm like, let's jack that up.
• 6:08
  Philip Pape: Yes, protein, I know you get it.
• 6:09
  Philip Pape: But a lot of people, they, the fiber for some reason seems like this afterthought, like, well, it's for my health or for some other nebulous thing over here.
• 6:16
  Philip Pape: But no, it's for the appetite, it's for the gut health, it's for the gut bacteria, it's all of this stuff.
• 6:22
  Philip Pape: Hormonal suppression of hunger, mechanical fullness from volume, delayed gastric emptying that keeps you satisfied longer are super, super important in terms of the hunger side of the equation because so many of you are struggling with things like emotional eating, and there are tools along the way that will reduce the triggers and the circumstances in which you would succumb to emotional eating.
• 6:43
  Philip Pape: And I think helping with your hunger signals is one of them.
• 6:46
  Philip Pape: So the practical application here is simple.
• 6:49
  Philip Pape: Every main meal should include a substantial protein source and at least a couple servings of fibrous vegetables or other high fiber foods.
• 7:00
  Philip Pape: I love fruit.
• 7:00
  Philip Pape: Fruit's super convenient.
• 7:02
  Philip Pape: So fruit's great, but if you like beans, legumes, things like that, lentils, where there's a little bit of fiber and carbs in there and protein, that's great too.
• 7:11
  Philip Pape: So we're talking for most people, it's gonna be somewhere like 25 to 40 grams of protein per meal, right?
• 7:16
  Philip Pape: It's gonna be something like that, depending on your size, plus vegetables that are like half your plate.
• 7:20
  Philip Pape: It's not complicated, but it's kind of a non-negotiable if you're not doing it already and you're trying to improve the situation for fat loss and hunger.
• 7:28
  Philip Pape: All right, so the next thing I want to talk about is energy density, because that's where you can kind of game the system and eat more without more calories.
• 7:37
  Philip Pape: This is where a lot of the uh mantra of eat more to lose weight, I like to, I guess, steal that phrase.
• 7:44
  Philip Pape: When most people say eat more to lose weight, they're talking about literally eating more calories to try to increase your metabolism, which we know is a farce.
• 7:50
  Philip Pape: There's no such thing, right?
• 7:51
  Philip Pape: You can recover your metabolism, but it's not going to make allow you to eat more and lose weight at the same clip.
• 7:58
  Philip Pape: Okay.
• 7:58
  Philip Pape: Different topic.
• 7:59
  Philip Pape: I like to say there is a way to eat more and lose weight, and that's to eat more food with the same amount of calories.
• 8:05
  Philip Pape: And that's energy density.
• 8:07
  Philip Pape: How many calories are packed into a given weight of food, right?
• 8:12
  Philip Pape: A pound of pizza can contain 1200 calories.
• 8:16
  Philip Pape: A pound of mixed vegetables and grilled chicken might be 300 calories.
• 8:21
  Philip Pape: Big difference.
• 8:22
  Philip Pape: You could even go to the store right now in the grocery store, look at two bags of popcorn, one that's like kettle corn with butter and sugar and salt, and one that's just a simple salted popcorn.
• 8:32
  Philip Pape: And look at the serving size on the back.
• 8:33
  Philip Pape: And what you're gonna see is they both have the same weight, right?
• 8:36
  Philip Pape: Usually one ounce, 28 grams, but one's gonna have more cups for that weight, right?
• 8:43
  Philip Pape: One's gonna allow you to have, say, three and a half cups of popcorn for 28 grams.
• 8:47
  Philip Pape: The other one's only gonna give you like a cup and a half of popcorn because it's so laden with calories, right?
• 8:52
  Philip Pape: And I'm not saying good or bad here, just saying those are the differences you can see when it comes to energy density.
• 8:57
  Philip Pape: Your stomach doesn't count calories.
• 8:59
  Philip Pape: That's the important thing.
• 9:01
  Philip Pape: Your stomach, I think a lot of people misunderstand this.
• 9:04
  Philip Pape: A lot of people think your body responds to just the energy level.
• 9:08
  Philip Pape: It doesn't.
• 9:09
  Philip Pape: It actually responds to physical stretch and volume.
• 9:12
  Philip Pape: So if you fill your stomach with low energy density foods, you're gonna trigger your folded signals faster while consuming far fewer calories.
• 9:18
  Philip Pape: Again, this isn't like a new diet trick for 2026.
• 9:22
  Philip Pape: It's basic physics combined with how your gut works.
• 9:25
  Philip Pape: I do think it's important to understand gut health because of these kinds of things, not the mysterious stuff that you know about the gut brain axis that people don't quite get that that gets a little bit technical, but just these very practical things.
• 9:38
  Philip Pape: So, the what foods should you eat to help out in this situation?
• 9:42
  Philip Pape: All right, non-starchy vegetables, like or yeah, non-starchy vegetables, leafy greens, berries, strawberries, blackberries, raspberries, awesome.
• 9:51
  Philip Pape: Soups, I like vegetable soups, but even obviously soups with protein like chicken and salads.
• 9:58
  Philip Pape: Okay, that's a basic setup in your kitchen because all of these foods have high water content, high fiber, which means they take up a lot of space without many calories.
• 10:07
  Philip Pape: I mean, if you think of just a carb, you think of a fruit, an apple versus chip uh pretzels.
• 10:14
  Philip Pape: Let's go with pretzels because pretzels are almost pure carbs, right?
• 10:17
  Philip Pape: Just like an apple.
• 10:18
  Philip Pape: Which one's gonna fill you up for far fewer calories?
• 10:21
  Philip Pape: It's gonna be the apple because of all the water, right?
• 10:23
  Philip Pape: The the pretzel's been processed because you have flour, and it's basically just flour, right?
• 10:28
  Philip Pape: It's it's bread, effectively.
• 10:29
  Philip Pape: And again, not good or bad.
• 10:31
  Philip Pape: It's just comparing the two, you can see why this would happen.
• 10:34
  Philip Pape: So, like carbs that have water, if you just think about what you're eating, is it a natural carb that hasn't been processed that has water?
• 10:43
  Philip Pape: That's probably gonna be a lot more filling than something that has been processed.
• 10:47
  Philip Pape: So, again, it's not about the carbs, is it?
• 10:48
  Philip Pape: It's about the food volume.
• 10:50
  Philip Pape: We do know from quite a few studies that like starting a meal with a large salad or a broth-based soup, so having that first can reduce your total meal intake in terms of calories by something like 10 to 50, 10 or 15%.
• 11:03
  Philip Pape: And that's meaningful, right?
• 11:05
  Philip Pape: Because over time, those kinds of reductions are going to add up and you're not gonna feel like you're restricting anything.
• 11:09
  Philip Pape: You just switched around what and when you ate something.
• 11:12
  Philip Pape: So a trick here is before your main meal, eat a big bowl of vegetables or broth-based soup, for example, right?
• 11:20
  Philip Pape: Or load your plate with leafy greens and non-starchy vegetables first, and then add your protein, and then whatever else fits your macros, and kind of eat it in that order.
• 11:28
  Philip Pape: Now, some people argue eat your protein first.
• 11:30
  Philip Pape: I mean, it depends.
• 11:32
  Philip Pape: Try both.
• 11:33
  Philip Pape: Try them.
• 11:33
  Philip Pape: That's all I can say is experiment.
• 11:35
  Philip Pape: Not do your and notice none of this is eliminating foods.
• 11:38
  Philip Pape: It's changing the order in proportion and then also adding in things that are gonna help.
• 11:42
  Philip Pape: And yeah, I grew up in the 80s where you had to like clean your plate, but I almost never clean my plate.
• 11:46
  Philip Pape: Even when we eat at home, my wife's totally cool with it because none of us do.
• 11:49
  Philip Pape: We're all used to just starting with like a salad, maybe a soup, something like that, and then digging into the protein and the vegetables, maybe a little bit of the carb, and you have some left over.
• 12:00
  Philip Pape: You know, and I generally might encourage my daughters, hey, I would encourage you to maybe eat that, finish the broccoli and the chicken before you go on to the quinoa, but it doesn't really matter as long as you are managing your hunger signals well.
• 12:12
  Philip Pape: All right, we're about halfway through.
• 12:13
  Philip Pape: I'm going to be talking about meal timing strategies next, some appetite control tools, and the pre-meal protocol that I mentioned at the start.
• 12:22
  Philip Pape: Before we continue with meal timing, I do want to tell you about today's sponsor, Calicurb, because this is highly relevant to today's topic.
• 12:29
  Philip Pape: We've been talking about how protein and fiber trigger the release of appetite hormones like GLP1 and PYY.
• 12:36
  Philip Pape: And these are the same pathways that, for example, GLP1 medications target.
• 12:40
  Philip Pape: It turns out there is a natural way to enhance these signals.
• 12:44
  Philip Pape: And that's why I like Calicurb.
• 12:46
  Philip Pape: Calicurb is a natural appetite support made from amerisate.
• 12:50
  Philip Pape: Okay, go Google it if you'd like, nerd out on it.
• 12:53
  Philip Pape: It is a patented hops extract developed over 15 years in New Zealand, and it works by activating the bitter taste receptors in your gut.
• 13:02
  Philip Pape: Remember, we talked about mechanical activation of gut receptors.
• 13:05
  Philip Pape: These, it's it's like you've eaten something bitter, and that bitterness triggers the release of the same satiety hormones we just discussed: GLP1, CCK, PYY.
• 13:16
  Philip Pape: And clinical data shows a 40% reduction in cravings, 30% reduction in hunger, and 18% fewer calories consumed all within one hour of taking it.
• 13:26
  Philip Pape: So I think of calllocurb as another powerful tool in the satiety stack.
• 13:32
  Philip Pape: It doesn't replace protein and fiber and all the fundamentals we're discussing today, but it does amplify them.
• 13:37
  Philip Pape: You know, you're still doing the work.
• 13:39
  Philip Pape: This just massively helps your gut biology cooperate so you can eat even less if that is your goal.
• 13:45
  Philip Pape: So if you want to try it, go to wits and weights.com slash calllocurb for 10% off your first order.
• 13:51
  Philip Pape: I've included the link at the top of the show notes as well.
• 13:53
  Philip Pape: Try it out for yourself before you commit to a subscription.
• 13:56
  Philip Pape: Again, that's witsandweights.com slash calocurb.
• 14:00
  Philip Pape: That's C-A-L-O Curb C U R B.
• 14:02
  Philip Pape: All right, let's get into meal timing because I think that can meaningfully impact your hunger levels throughout the day.
• 14:09
  Philip Pape: Again, I'm hammering home some of the things that I've mentioned in the first episode.
• 14:13
  Philip Pape: And as we go through this eight-episode series, you're gonna hear things repeated and from different angles so that they really stick with you.
• 14:20
  Philip Pape: Okay, this is part of the education I want to get across.
• 14:23
  Philip Pape: There's a robust study that I want to highlight here where researchers compared two eating patterns: a large breakfast with a small dinner versus a small breakfast with a large dinner.
• 14:35
  Philip Pape: Same total calories, the exact same foods, just distributed differently.
• 14:40
  Philip Pape: And this is a cool one.
• 14:42
  Philip Pape: I've heard others, I think like Brandon de Cruz talk about this one.
• 14:44
  Philip Pape: It's it's been around the block.
• 14:46
  Philip Pape: The large breakfast pattern produced two and a half times higher diet-induced thermogenesis.
• 14:54
  Philip Pape: So that means more calories were burned just from the digestion.
• 14:58
  Philip Pape: But I think more relevant to today's conversation, it also produced significantly lower hunger ratings throughout the day, especially in the evening.
• 15:07
  Philip Pape: Ah, interesting, right?
• 15:09
  Philip Pape: Even more interesting, I would say, is that the small breakfast pattern, right?
• 15:12
  Philip Pape: So small breakfast, large dinner, increased appetite for sweets later in the day.
• 15:17
  Philip Pape: So if you're someone who struggles with evening cravings, raise your hand, that's many, if not most of us, or you have late night snacking, then skimping out on your breakfast could be exacerbating this or even causing this.
• 15:30
  Philip Pape: You know, or I don't want to say causing it, but you know, it exact it basically ramps up your cravings such that you are eating more because of it.
• 15:36
  Philip Pape: And I think this aligns with what we know about circadian rhythms, where again, your body's more metabolically active in the morning and in the afternoon, your insulin sensitivity is higher, your nutrient partitioning favors muscle over fat storage, and kind of eating in alignment with these rhythms a bit and front loading your calories earlier in the day can possibly reduce your overall hunger, especially for those cravings later, while of course you're trying to improve your body composition.
• 16:03
  Philip Pape: And here's here's something you're gonna find shocking for me to say.
• 16:06
  Philip Pape: If you're thinking of intermittent fasting, many of you are doing it where you skip breakfast and potentially lunch and you kind of squeeze the window into the afternoon.
• 16:14
  Philip Pape: What about trying early time restricted feeding where you can find your meals to an earlier window of the day, like 8 a.m.
• 16:21
  Philip Pape: to 4 p.m.?
• 16:22
  Philip Pape: And I know it's weird for you for a lot of people because we try to have dinners with our family and you know, maybe it doesn't work for you.
• 16:28
  Philip Pape: Okay, fine.
• 16:28
  Philip Pape: I mean, I think intermittent fasting in general for a lot of people is is is it's kind of forced.
• 16:33
  Philip Pape: You're trying to force into it anyway, and it throws off like the typical meal schedule.
• 16:37
  Philip Pape: But if you want to try it, 8 a.m.
• 16:39
  Philip Pape: to 4 p.m., I believe there's research that shows a correlation with what we just talked about, where it like lowers ghrelin, it increases the evening, that PYY hormone, where you have less hunger at the times when people struggle the most.
• 16:53
  Philip Pape: And you may actually consume, you may, you may, again, I'm not promising this, you've got to try it for yourself.
• 16:57
  Philip Pape: You may actually more easily consume fewer calories in that time restricted window than in a later time restricted window.
• 17:04
  Philip Pape: Now, I'm not saying you have to eat breakfast if you generally don't want to, okay?
• 17:08
  Philip Pape: Everyone is different.
• 17:09
  Philip Pape: Some of you are like, I just can't eat breakfast, I just don't feel hungry.
• 17:13
  Philip Pape: Okay, I get it, I get it.
• 17:14
  Philip Pape: And I know if you tried it for a while, you might adapt to it anyway.
• 17:18
  Philip Pape: What I'm saying is that if you've been struggling with evening hunger, experiment.
• 17:23
  Philip Pape: Just try shifting more of your protein and calories to earlier meals.
• 17:27
  Philip Pape: Have a nice big protein-rich breakfast.
• 17:30
  Philip Pape: Maybe make your lunch the largest meal and then keep dinner lighter and then see what happens to your cravings.
• 17:36
  Philip Pape: All right, so let's talk about some appetite control tools because I like to get tactical sometimes beyond just the general philosophy of macro and timing.
• 17:45
  Philip Pape: There are tools that you can use to actively suppress appetite.
• 17:49
  Philip Pape: This is these are hacks, these are gaming the system, whatever you want to call them, but they work with what we know about biology and psychology, or mainly biology in this case.
• 17:58
  Philip Pape: The first one is water preloading.
• 18:01
  Philip Pape: And you've probably heard this one before.
• 18:02
  Philip Pape: It's almost too simple.
• 18:04
  Philip Pape: It's drinking like two cups of water, which is 16 ounces, a pint of water, a big glass of water, about 15 to 30 minutes before a meal has been shown to reduce food intake at the meal.
• 18:15
  Philip Pape: And part of that is physical volume.
• 18:17
  Philip Pape: Part of it is that we're often mistaking our thirst for hunger.
• 18:21
  Philip Pape: So it's one, the other, or both.
• 18:24
  Philip Pape: So if you feel hungry, it helps to have a glass of water when it's not mealtime.
• 18:28
  Philip Pape: And then when it's coming up to mealtime, having that glass of water beforehand, totally free, easy, hack, save at works.
• 18:34
  Philip Pape: The second one is caffeine.
• 18:35
  Philip Pape: Coffee is a mild appetite suppressant.
• 18:37
  Philip Pape: Research shows about one to two cups can reduce hunger for a few hours.
• 18:40
  Philip Pape: It's probably suppressing your ghreline.
• 18:44
  Philip Pape: Of course, if you're not compensating with tons of calories like sugar and milk or something, cream, not that I'm, again, against any of that stuff, just you have to account for it.
• 18:52
  Philip Pape: But black coffee with a splash of almond milk or half and a half or something like that, if you're trying to keep it light, is a good thing to try.
• 18:58
  Philip Pape: I wouldn't be surprised.
• 18:59
  Philip Pape: I know caffeine, I know caffeine itself is a mild appetite suppressant, but the fact that you're drinking water as well has the physical stretching effect too.
• 19:06
  Philip Pape: All right, then there's capsaicin.
• 19:07
  Philip Pape: This is the compound that makes chili peppers spicy.
• 19:11
  Philip Pape: And it has a modest appetite suppressing effect as well.
• 19:14
  Philip Pape: A study found that adding chili peppers to meals reduced the subsequent calorie intake by 25% in some participants.
• 19:22
  Philip Pape: That was just one study that I found.
• 19:23
  Philip Pape: Again, you can cherry pick these things easily enough, but you've probably heard this before.
• 19:27
  Philip Pape: If you like spicy food, easy win.
• 19:30
  Philip Pape: Adding hot sauce or cayenne pepper or fresh peppers to your meals or cooking with them, a nice spicy chili, you know, really clears up the sinuses.
• 19:37
  Philip Pape: Great, great idea.
• 19:40
  Philip Pape: And the last tool I want to mention is bitter compounds.
• 19:43
  Philip Pape: And this I've researched a lot lately.
• 19:45
  Philip Pape: It's where things get interesting because certain bitter plant extracts, especially from hops, can stimulate the gut receptors that trigger the release of satiety hormones.
• 19:55
  Philip Pape: It is why I took on Callocurb as a sponsor for this series.
• 19:58
  Philip Pape: I think it's a really cool tool.
• 20:00
  Philip Pape: That's kind of in between totally food related and the GLP1 medications.
• 20:05
  Philip Pape: So it's appropriate for a lot of you.
• 20:07
  Philip Pape: There have been quite a few independent studies on this that are legitimate.
• 20:11
  Philip Pape: They're evidence-based that show that a delayed release hops extract can reduce hunger and cravings compared to placebo.
• 20:19
  Philip Pape: And again, you've got to just try it out for yourself.
• 20:21
  Philip Pape: The mechanism is similar to what happens when you eat protein and fiber, but it's activated through a different pathway.
• 20:26
  Philip Pape: And I'm not going to go into all the biology.
• 20:28
  Philip Pape: I think we're going to do that with some of our other episodes.
• 20:31
  Philip Pape: So the theme here is these tools work with how your body works.
• 20:34
  Philip Pape: They're not like magic or some special drug or special supplement.
• 20:38
  Philip Pape: They're just natural things that go along with how your body works and then can respond to those.
• 20:44
  Philip Pape: All right.
• 20:44
  Philip Pape: So the last section here is I want to connect back to what we really care about here, which is building and maintaining muscle while we lose fat, right?
• 20:51
  Philip Pape: How does this all align?
• 20:53
  Philip Pape: Everything we discussed today is not just managing hunger for its own sake, but creating conditions where you can sustain a reasonable calorie deficit long enough to see real results.
• 21:05
  Philip Pape: That might be for you 10 pounds of fat.
• 21:08
  Philip Pape: It might be 30, 40, 50 pounds of fat.
• 21:10
  Philip Pape: It might be that you need to lose 100 pounds and need a series of fat loss phases and a way to control appetite to get there without losing muscle, without tanking your performance, right?
• 21:20
  Philip Pape: Without weird side effects.
• 21:22
  Philip Pape: When you're in a deficit, your body wants to break down that muscle for energy, it's fighting back, it's doing all the things we talked about in the last episode.
• 21:29
  Philip Pape: And the two defenses against this that are the biggest defenses are sufficient protein and resistance training, especially the resistance training.
• 21:36
  Philip Pape: Okay, don't think that the protein is the most important thing.
• 21:38
  Philip Pape: If you are not resistance training, you're gonna have a problem with all of this.
• 21:42
  Philip Pape: That has to be in there.
• 21:43
  Philip Pape: I'd rather you be resistance training and not quite getting enough protein than being perfectly fine on protein and not resistance training for sure.
• 21:50
  Philip Pape: I would make that trade in a heartbeat.
• 21:52
  Philip Pape: And we've covered protein's role in society, but the consumption of protein is, of course, also helping with your muscles, right?
• 22:00
  Philip Pape: With the amino acids you need to resist the breakdown of those muscles so that when you lose weight, you're losing mostly fat.
• 22:05
  Philip Pape: We don't want to lose muscle, we want to lose mostly fat.
• 22:08
  Philip Pape: The fiber and the volume strategies we discussed also help you stay in the deficit without feeling deprived.
• 22:14
  Philip Pape: So don't discount those as well because adherence is everything, right?
• 22:17
  Philip Pape: The best diet's the one you can stick with.
• 22:19
  Philip Pape: You've heard it before.
• 22:20
  Philip Pape: You can't stick to the diet that makes you miserable and hungry all the time.
• 22:23
  Philip Pape: That is what traditional dieting is.
• 22:25
  Philip Pape: We're not doing traditional dieting, crash diets.
• 22:27
  Philip Pape: We're doing it more sustainably.
• 22:29
  Philip Pape: The meal timing piece also supports your training.
• 22:32
  Philip Pape: Notice how this is all connected.
• 22:34
  Philip Pape: If you front load your calories, it means you have energy for your workouts.
• 22:36
  Philip Pape: Now it depends on when you train, right?
• 22:38
  Philip Pape: Most people or a lot of people train in the morning, some people train in the afternoon.
• 22:42
  Philip Pape: I mean, I think it's it helps to train fed regardless.
• 22:46
  Philip Pape: But front loading those calories, having plenty of calories throughout the day is usually helpful.
• 22:50
  Philip Pape: Keeping dinner somewhat light can often help with your sleep quality, with your digestion, things like that.
• 22:55
  Philip Pape: So this is a satiety-focused nutrition approach that's gonna help with all of this.
• 22:59
  Philip Pape: All right, now before we end the episode, remember that I promised you one specific protocol that can reduce your calorie intake at your next meal by nearly 20%.
• 23:10
  Philip Pape: I'm gonna break that down in just a second.
• 23:12
  Philip Pape: Hey, this is Philip.
• 23:13
  Philip Pape: And a quick reminder about today's sponsor, CaloCurb.
• 23:16
  Philip Pape: If hunger has been the hardest part of your fat loss phase, even when everything else is dialed in, check out CalloCurb.
• 23:22
  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.
• 23:35
  Philip Pape: Go to witsandweights.com slash calocurb for 10% off your first order.
• 23:40
  Philip Pape: Link is in the show notes.
• 23:42
  Philip Pape: That's witsandweights.com slash callocurb.
• 23:45
  Philip Pape: All right, here is that pre-meal protocol that I mentioned.
• 23:48
  Philip Pape: Before your most challenging meal of the day, the one where you tend to overeat or where hunger is the highest.
• 23:54
  Philip Pape: Do this about 15 to 20 minutes beforehand.
• 23:56
  Philip Pape: Remember how we talked about drinking water beforehand can be helpful?
• 23:59
  Philip Pape: Well, I want you to add a twist to this.
• 24:01
  Philip Pape: I want you to drink a full glass of water with about 25 or 30 grams of protein.
• 24:05
  Philip Pape: So for many of you, this is gonna be like a protein shake, but it could be a little bit of Greek yogurt or cottage cheese.
• 24:10
  Philip Pape: Think of this as a little bit of a pre-meal appetizer, okay?
• 24:14
  Philip Pape: Not salad, not bread.
• 24:16
  Philip Pape: And the reason this works is you got the water stretching your stomach, which begins triggering the mechanical fullness.
• 24:21
  Philip Pape: We already talked about that.
• 24:22
  Philip Pape: Then the protein combined with that, which takes a little time to digest, it's gonna start releasing the GLP1 and the PYY almost immediately, so that by the time you sit down to eat, you've already significantly activated your satiety response.
• 24:36
  Philip Pape: And this combination, water plus protein before a meal, can also reduce your calorie intake quite a bit.
• 24:42
  Philip Pape: And you are, of course, you of course are adding calories with the protein, but you'll probably end up eating less total, again, unless you assuming you don't try to clean your plate, right?
• 24:53
  Philip Pape: Because the pre-meal dose is far more satiating than what it displaces.
• 24:59
  Philip Pape: And the bonus is it's a way to help you get to your protein goal if that's another thing that you are struggling with.
• 25:05
  Philip Pape: This is really powerful before dinner, if that is when you tend to overeat, because dinner tends to be the biggest meal for most people as well.
• 25:14
  Philip Pape: And this is just a good way to reduce those calories without even noticing you're doing it.
• 25:17
  Philip Pape: I mean, just try it for a week, pick your toughest meal, do the protocol 15 minutes before, watch what happens, let me know.
• 25:23
  Philip Pape: All right, that is a wrap for today.
• 25:25
  Philip Pape: This was episode two of eight in our January Appetite series.
• 25:29
  Philip Pape: So make sure you're following the show to get the next one.
• 25:32
  Philip Pape: Until then, keep using your wits, lifting your weights, and remember you don't have to starve yourself through a diet just to lose weight.
• 25:41
  Philip Pape: You can lose fat sustainably while managing hunger naturally.
• 25:46
  Philip Pape: I'm Philip Pape, and I'll talk to you next time here on the Wits and Weights Podcast.