Latest / Wits & Weights | Strength & Fat Loss Over 40 / When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294

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When You CAN "Eat More to Lose Weight" (for Fat Loss) | Ep 294 · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: Eat more to lose weight a common refrain by fitness influencers who claim your metabolism is damaged and you're in starvation mode.
• 0:10
  Philip Pape: Sometimes people do lose weight with this advice, but not for the reasons claimed.
• 0:15
  Philip Pape: Today, I'm revealing what science actually says about increasing your food intake during fat loss.
• 0:20
  Philip Pape: There's a legitimate way to eat more while losing fat, but it's not what you've been told.
• 0:25
  Philip Pape: This approach has helped my clients overcome plateaus and actually enjoy their fat loss journey instead of constantly battling hunger.
• 0:32
  Philip Pape: If you're tired of all the confusing advice, this episode will give you the clarity you've been looking for.
• 0:52
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering and efficiency.
• 0:56
  Philip Pape: I'm your host, philip Pape, and today we're addressing one of the most persistent myths in the fitness industry this idea that you need to eat more to lose weight.
• 1:06
  Philip Pape: You've probably heard fitness influencers claim that your metabolism is damaged, you're in starvation mode or you need to eat more to rev up your metabolic rate.
• 1:15
  Philip Pape: When people do lose weight following this advice, it's usually because they've improved their food quality.
• 1:22
  Philip Pape: They've started tracking more accurately.
• 1:23
  Philip Pape: They've gotten rid of those oops weekends.
• 1:24
  Philip Pape: They've improved their food quality, they've started tracking more accurately.
• 1:25
  Philip Pape: They've gotten rid of those oops weekends They've added in training, not because they've fixed their metabolism or reverse dieted by increasing calories.
• 1:34
  Philip Pape: The fundamental truth still remains that you need a calorie deficit to lose fat.
• 1:39
  Philip Pape: However, there is a legitimate way to increase your food volume while maintaining that deficit.
• 1:45
  Philip Pape: It is not about magically increasing calories, but it's about strategically selecting and structuring your food choices.
• 1:54
  Philip Pape: Those choices will help you maximize volume and satiety while supporting fat loss.
• 2:00
  Philip Pape: So today I want to share five evidence-based approaches that I use with clients that will allow you to fill your plate and to feel satisfied while continuing to lose fat effectively.
• 2:21
  Philip Pape: And still get allique University, where we provide you with lots of things, but basically we give you a system and support to reach whatever your goal is for your body composition, and that includes a custom nutrition plan tailored by me to your unique needs and preferences.
• 2:37
  Philip Pape: Targeted workout programs every month, monthly challenges, a supportive community, lots of courses, trainings, workshops you name it all to keep you accountable and engaged.
• 2:51
  Philip Pape: Just go to witsandweightscom, slash physique, or click the link in the show notes to learn more.
• 2:53
  Philip Pape: You can have a two-week free trial, so there's absolutely no risk.
• 2:56
  Philip Pape: Go check it out.
• 2:57
  Philip Pape: All right, let's get into today's topic and I want to clarify what I mean when I say that you can eat more and lose weight.
• 3:04
  Philip Pape: I am not suggesting that you can magically consume more calories and still lose fat.
• 3:09
  Philip Pape: That is where I think the influencers mislead people with the marketing right Like you could just eat more calories, eat more food in general and you're going to lose weight somehow.
• 3:17
  Philip Pape: What I'm talking about is increasing the physical volume of food on your plate while still maintaining the calorie deficit, the physical volume of food on your plate while still maintaining the calorie deficit.
• 3:26
  Philip Pape: And this is an approach where you need some data-driven information, nutrition science, a systems thinking mindset to optimize your fat loss journey.
• 3:38
  Philip Pape: It's a very creative, almost engineering type approach to structuring your meals and choosing what foods to eat.
• 3:42
  Philip Pape: You don't just do it willy nilly.
• 3:43
  Philip Pape: You don't just choose foods based on macros.
• 3:46
  Philip Pape: This is not if it fits your macros.
• 3:49
  Philip Pape: There is a little more nuance and there are a few more variables involved.
• 3:53
  Philip Pape: So when we apply this thinking to nutrition, we are trying to do what we're trying to maximize satiety and satisfaction while keeping calories in check.
• 4:01
  Philip Pape: So our constraint is the calories, but then this other lever is how full we feel.
• 4:07
  Philip Pape: So I've got five approaches that I came up with for today's episode to increase your food volume but still maintain the calorie level that you need to support fat loss.
• 4:17
  Philip Pape: All right, so approach number one is understanding the thermic effect of food.
• 4:22
  Philip Pape: T-e-f.
• 4:23
  Philip Pape: This is the slice of your metabolism Like, if you ever look at it on a pie chart, and I show you the four components of metabolism.
• 4:30
  Philip Pape: This is the one that takes about say, 10, 15% of calories a day to burn, and what I mean by burn is this is the energy your body uses to digest, absorb and process what you eat.
• 4:43
  Philip Pape: Different macronutrients actually require different amounts of energy to process, and protein has the highest TEF or thermic effect of food, at approximately 20 to 30% of its calories being burned while you digest it.
• 4:59
  Philip Pape: So you're really only quote unquote absorbing 70 to 80% of what's going in.
• 5:05
  Philip Pape: Carbs burn about 5 to 10% and fats burn only about 0 to 3%.
• 5:10
  Philip Pape: So what this means practically it's pretty cool.
• 5:13
  Philip Pape: If you throw this in a spreadsheet and you play around with different compositions of macros, you'll see that the more protein you consume, the fewer calories you're probably going to actually take into your body, which will look like a higher energy expenditure, if that makes sense.
• 5:27
  Philip Pape: So, because technically it is a higher energy expenditure.
• 5:31
  Philip Pape: But what matters is that you could either eat more and not gain as much weight, or you can eat less and lose more weight.
• 5:39
  Philip Pape: That makes sense.
• 5:39
  Philip Pape: So if you consume 100 calories of protein, your body's going to use 20 to 30 of those just in the digestion process, leaving 70 to 80 net calories for your body to actually use.
• 5:50
  Philip Pape: Compare that to fat, where the same 100 calories still means almost 100 net calories.
• 5:57
  Philip Pape: So by increasing protein intake, by slightly reducing fat or carb intake, while keeping total calories the same, you effectively create a larger calorie deficit without changing your food quantity because you're bumping up your expenditure just a bit.
• 6:12
  Philip Pape: So again, if I want to give you two examples so you can visualize this as you're listening, let's say we have two meals that are 500 calories.
• 6:21
  Philip Pape: Meal one has 30 grams of protein, 30 fat and almost 30 grams of carbs.
• 6:27
  Philip Pape: Meal two has 60 grams of protein, 15 grams of fat, so that's double the protein, half the fat and about the same amount of carbs.
• 6:35
  Philip Pape: With meal one, after you account for this TEF, your body will net about 445 calories out of the 500.
• 6:45
  Philip Pape: With meal two, you might net only 415 calories out of the 500, and that's a 30 calorie difference.
• 6:52
  Philip Pape: And that's just from one meal.
• 6:53
  Philip Pape: It's just a 30 gram difference in protein.
• 6:56
  Philip Pape: Imagine if you go from a fairly low amount of daily protein to a much higher amount.
• 7:00
  Philip Pape: Many of you listening the first time you've done this, or if you haven't done it yet, chances are you're gonna double, possibly triple, the amount of protein.
• 7:07
  Philip Pape: So it starts to add up.
• 7:08
  Philip Pape: This is also why sometimes I suggest, during fat loss, to jack the protein up even higher and take it predominantly from fats and not as much from carbs.
• 7:16
  Philip Pape: Of course there's more to it than calories, right?
• 7:19
  Philip Pape: Protein is also more satiating, above and beyond this effect, and so it helps you feel full longer.
• 7:26
  Philip Pape: So by strategically increasing protein intake, you're not just reducing the effect of calories, you're also reducing hunger.
• 7:33
  Philip Pape: Two for one, one of my favorites, all right approach.
• 7:36
  Philip Pape: Number two fiber.
• 7:37
  Philip Pape: So fiber is the volume optimizer I'm gonna call it Okay and it is unique among the carbs, among the carbohydrates, because, unlike other carbs which provide four calories per gram, fiber provides fewer usable calories, between usually zero and two, maybe up to two and a half calories per gram, depending on the type of fiber.
• 7:58
  Philip Pape: And what makes this interesting is that most food tracking apps, like if you're using macro factor, like I recommend link in the show notes try it for free with my code Wits and Weights you will and also nutrition labels as well.
• 8:12
  Philip Pape: They actually count the fiber as grams of carbs, but then the calories will usually be altered to match the proper amount of calories, and that is why when you try to add it all up, sometimes it doesn't match.
• 8:25
  Philip Pape: Like if you just take your carbs carb grams times four, it may be higher calories than what is actually shown on the nutrition label, because the nutrition label is based on the true calories that are in there.
• 8:37
  Philip Pape: Same thing when you log the food, and so this creates an opportunity when you're tracking via macros, in that when you increase your fiber intake, you increase your food volume and you quote, unquote hit your carbs before you get to the same calorie level than if you had a lower amount of fiber.
• 8:56
  Philip Pape: Does that make sense?
• 8:56
  Philip Pape: So even if you have the same, like, let's say, 100 grams of carbs a day, if more of those grams are fiber, you're actually gonna consume fewer calories and so that gap between the gram math and the calories will widen and you can take advantage of that.
• 9:10
  Philip Pape: Now the even bigger benefit is that fiber adds bulk to food without adding the proportional calories.
• 9:18
  Philip Pape: It absorbs water, it expands in your stomach, it slows digestion and all of those increase satiety.
• 9:23
  Philip Pape: And so, again, I can give you a concrete example here.
• 9:26
  Philip Pape: If we talk about white rice versus brown rice, right and nothing's good or bad.
• 9:30
  Philip Pape: This is just a difference in choices for what you're going for here.
• 9:33
  Philip Pape: We take 100 calories of white rice compared to 100 calories of brown rice.
• 9:37
  Philip Pape: The brown rice contains more fiber, not a huge amount more, but it contains a little bit more, and that means it will physically take up more space in your stomach and digest more slowly.
• 9:45
  Philip Pape: Then you'll likely feel fuller from the brown rice, even though the calorie count is identical, which means you might actually choose to eat less brown rice and have fewer calories and be just as full, or eat the same amount and be even fuller.
• 9:58
  Philip Pape: You get what I'm saying.
• 9:59
  Philip Pape: You have a lot of levers to play with.
• 10:00
  Philip Pape: Now imagine applying this to your entire diet.
• 10:02
  Philip Pape: If you're always selecting higher fiber alternatives for carb sources, you will dramatically increase the volume of food while maintaining the same calorie intake.
• 10:12
  Philip Pape: That is amazing.
• 10:14
  Philip Pape: And, by the way, the other, the other way to think about this is even once you've hit your carbs and your protein in your food logging app and you notice the calories are short because you eat a lot of fiber.
• 10:24
  Philip Pape: You now you have a choice.
• 10:25
  Philip Pape: Maybe you're getting full enough where you don't need those extra calories and you'll be in an even bigger deficit, as long as it's not too big, right.
• 10:31
  Philip Pape: Or you can now eat a little bit more food in case you're having a little bit of hunger, and this can actually offset it where you have less hunger.
• 10:38
  Philip Pape: You see how this all makes sense, all right.
• 10:41
  Philip Pape: The third approach out of the five I wanted to talk about today of how to eat more and still lose fat is related to water content and food density.
• 10:50
  Philip Pape: And if you think about, say, spinach a pound of spinach versus a pound of oil Just imagine a pound of spinach in a giant bowl versus a pound of oil in a little tiny bowl they're going to contain vastly different amounts of calories.
• 11:06
  Philip Pape: Now, this is an extreme, I get it.
• 11:07
  Philip Pape: You might substitute the oil for peanut butter.
• 11:09
  Philip Pape: Same concept the spinach has like 100 calories in a pound.
• 11:12
  Philip Pape: The oil has about 4,000 calories in a pound.
• 11:16
  Philip Pape: So that is a 40 fold difference in nutrient density or calorie density.
• 11:22
  Philip Pape: Right, because foods with higher water content will have lower calorie density, because the water adds weight and volume without adding calories.
• 11:29
  Philip Pape: Take an apple, go, put an apple in macro factor or whatever your food logging app is, and see how many grams of that apple is water.
• 11:37
  Philip Pape: It's a huge percent.
• 11:38
  Philip Pape: It's like 80 or 90% of it is water.
• 11:40
  Philip Pape: It's surprising.
• 11:42
  Philip Pape: Almost You're like wow, that's actually mostly water.
• 11:45
  Philip Pape: And we can use this principle to again increase the volume of food on our plate.
• 11:50
  Philip Pape: For example, adding vegetables to a pasta dish might double the volume, but only add calories by increased by like 10 to 15%.
• 11:59
  Philip Pape: And so I'm going to give you another specific example.
• 12:02
  Philip Pape: You take a cup of cooked pasta with 200 calories.
• 12:05
  Philip Pape: You take a cup of zucchini noodles.
• 12:08
  Philip Pape: That's 20 calories.
• 12:09
  Philip Pape: So I'm not telling you to replace one with the other, although that's a great thing you could try.
• 12:14
  Philip Pape: But you can do half and half Get half the pasta, half the noodles.
• 12:18
  Philip Pape: You'll have the same volume that goes in your stomach, but you're going to reduce the calories by 40%.
• 12:22
  Philip Pape: That's a nice little hack where you still have the delicious taste of the pasta and then maybe a little bit crunchiness of the zucchini, and yet it's all this giant bowl of noodles.
• 12:31
  Philip Pape: It's great.
• 12:33
  Philip Pape: Consider soups, right?
• 12:37
  Philip Pape: Studies have shown that having soup before a meal can reduce total calorie intake by up to 20% because the water content increases your stomach volume.
• 12:43
  Philip Pape: It also triggers satiety signals.
• 12:45
  Philip Pape: There's something to be said for having actual calories in the soup versus just, say, drinking water before the meal.
• 12:50
  Philip Pape: And I'm a big fan of vegetable soups as well during fat loss, largely for that reason and this isn't just a theoretical approach, right, this is like a data-driven thing that you can easily measure and figure out as you are planning, as you're doing your meal plans, and you think about okay, what does the thing weigh versus how many calories it has?
• 13:10
  Philip Pape: Simple math, right?
• 13:12
  Philip Pape: I'll give you another cool example.
• 13:13
  Philip Pape: You look at popcorn in the store, grocery store, and notice the back.
• 13:17
  Philip Pape: You'll see 28 grams of popcorn is a serving.
• 13:20
  Philip Pape: Well, 28 grams is the weight.
• 13:21
  Philip Pape: But now look how many cups are in that 28 grams.
• 13:25
  Philip Pape: A regular salted, simple air pop popcorn is going to have like four cups for that 28 grams.
• 13:31
  Philip Pape: The dense sugary kettle corn might only have like one and a half.
• 13:34
  Philip Pape: And it's kind of tricky because you're looking at it and saying, well, they're both 28 grams, yeah, but the amount you get for the 28 grams is vastly different.
• 13:42
  Philip Pape: Okay, approach number four here involves the food structure in the physical form of food and manipulating it.
• 13:51
  Philip Pape: Okay, so listen up here.
• 13:53
  Philip Pape: This is another hack for you.
• 13:54
  Philip Pape: All, right, air.
• 13:55
  Philip Pape: How many calories are in air Zero?
• 13:58
  Philip Pape: Okay, air is calorie free.
• 14:00
  Philip Pape: So if you can incorporate air into foods, it increases their volume without adding calories.
• 14:04
  Philip Pape: In fact, this is how ice cream makers make cheap ice cream they add air to it and it gets, takes up more space for fewer calories.
• 14:12
  Philip Pape: They can then say it's this low calorie ice cream and it's just not as good as the really rich dense stuff, right, but it has fewer calories because there's more air.
• 14:19
  Philip Pape: This is also why a cup of air-popped popcorn has fewer calories than a cup of kettle corn, because there's more air and there's less dense material.
• 14:29
  Philip Pape: Segueing from the example I just gave you earlier.
• 14:30
  Philip Pape: Now it's more than just air.
• 14:32
  Philip Pape: The physical form of food impacts how A typical medium apple has like 95 calories, 100 calories.
• 14:43
  Philip Pape: If you juice the apple, you're going to consume way more than one apple's worth of juice to feel satisfied, right?
• 14:50
  Philip Pape: That's just intuitive.
• 14:52
  Philip Pape: And then you're going to double, triple your calorie intake.
• 14:54
  Philip Pape: Of course, it's all sugar.
• 14:55
  Philip Pape: You're not going to get fiber, yada, yada.
• 14:58
  Philip Pape: On the other hand, foods that require more chewing, for example, lead to greater satiety with fewer calories, and that's partly due to the additional time that it takes to eat them.
• 15:09
  Philip Pape: There's also some, I believe, some hormonal triggers from your saliva as well, but even the additional time that allows your body satiety signals to kick in in your stomach and your gut and so on, and so we can use this principle by choosing foods that have more complex structures, that take up more space and require more chewing.
• 15:25
  Philip Pape: So we're thinking harder foods that have more complex structures, that take up more space and require more chewing.
• 15:27
  Philip Pape: So we're thinking harder foods that require more chewing.
• 15:30
  Philip Pape: I actually first heard this from Dr Eric Trexler probably a couple of years ago, and I continue to use this as a phenomenal tool.
• 15:38
  Philip Pape: An example would be always choosing whole fruits.
• 15:40
  Philip Pape: You know you're not gonna drink.
• 15:42
  Philip Pape: I hope you're not drinking fruit juice during fat loss anyway.
• 15:45
  Philip Pape: I mean, you can and you can plan for it and put it in your macros and all that, but the whole fruits are going to take you much farther.
• 15:50
  Philip Pape: Or even fresh fruits versus dried fruits, of course.
• 15:54
  Philip Pape: Um, opting for popcorn instead of chips.
• 15:56
  Philip Pape: I think popcorn is a great hack during fat loss.
• 15:58
  Philip Pape: It really is, because it has a lot of the characteristics of, you know, salty, crunchy snack foods, but it's significantly less calorie impact.
• 16:07
  Philip Pape: And again, you could get light kettle corn.
• 16:12
  Philip Pape: You don't have to go all out with just plain popcorn.
• 16:14
  Philip Pape: If that's not your jam, you could still have something flavorful.
• 16:15
  Philip Pape: There's so many things.
• 16:16
  Philip Pape: You could put really nice seasoning on it, some spices and so on, making it home, whatever.
• 16:21
  Philip Pape: And then also picking foods that require chewing over those that don't.
• 16:24
  Philip Pape: And one thing that comes to mind here is meat.
• 16:26
  Philip Pape: You know, when you think of like chicken breast, it does require a lot of chewing.
• 16:29
  Philip Pape: You know lean pork, and it has a lot of other benefits too, not least of which is all the protein.
• 16:35
  Philip Pape: So if you can include more structurally complex foods in your diet, you can increase the volume and the satisfaction of your meals and reduce calorie intake.
• 16:44
  Philip Pape: All right, there's a pattern here.
• 16:45
  Philip Pape: That's why I'm doing this episode.
• 16:48
  Philip Pape: And then the last approach, number five is meal timing and frequency.
• 16:53
  Philip Pape: So optimizing timing and frequency, which, during fat loss, can be really important for a number of reasons.
• 16:59
  Philip Pape: So let's talk about what the research says.
• 17:02
  Philip Pape: Eating the same amount of calories spread across.
• 17:05
  Philip Pape: More frequent, smaller meals can increase satiety compared to fewer, larger meals, and that is simply related to blood sugar.
• 17:12
  Philip Pape: That's because more frequent meals are going to maintain more stable blood sugar and again, I'm not, you know, blood sugar is not a boogeyman.
• 17:18
  Philip Pape: Blood sugar spikes aren't the problem.
• 17:20
  Philip Pape: None of that is what I'm talking about.
• 17:23
  Philip Pape: I'm just talking about your hunger signals, because you have stable blood sugar and more opportunities for the body to signal fullness when you have frequent meals.
• 17:31
  Philip Pape: Now, these aren't always universal.
• 17:33
  Philip Pape: Some people do a little bit better with fewer meals, space more tightly together where they have a fasting window.
• 17:38
  Philip Pape: Right, you could say you could call it intermittent fasting, but it may not.
• 17:42
  Philip Pape: It may just be a you know, a little bit later breakfast, a little bit earlier dinner type of deal, especially when there are lower calories.
• 17:48
  Philip Pape: So it really depends, your body will adapt.
• 17:50
  Philip Pape: But in general, more frequent meals that are like a modest size and not too tiny are going to give you stable blood sugar if they're balanced, you know protein, carbs, fats, and then they're going to signal fullness.
• 18:01
  Philip Pape: So if you have like a 2000 calorie daily budget for fat loss this is just an example, I know you might have less you could eat 2000 calorie meals, or you can eat four 500 calorie meals, you know, and four or 500 calories is around the point where I would call it a meal.
• 18:17
  Philip Pape: Less than that could get a little bit tricky here, because it might not be enough to make you feel full.
• 18:21
  Philip Pape: Of course it depends on what.
• 18:23
  Philip Pape: It is right.
• 18:23
  Philip Pape: The total calories are going to be the same, but the four-meal approach keeps you in a fed state longer and reduces the extreme hunger between meals again, in general.
• 18:32
  Philip Pape: Also another trick front-loading calories earlier in the day.
• 18:36
  Philip Pape: Right, you've always heard like having breakfast is a good thing to do.
• 18:39
  Philip Pape: It aligns better with your circadian rhythm and that tends to result in better hormonal responses.
• 18:45
  Philip Pape: You know we think of cortisol, for example, and less nighttime hunger.
• 18:49
  Philip Pape: Believe it or not, eating earlier in the day, even though I've often recommended sometimes reserving some calories for later in the day because of late night hunger.
• 18:58
  Philip Pape: Sometimes it's because you're not front-loading the protein and the calories earlier in the day.
• 19:02
  Philip Pape: So it's worth trying these things out.
• 19:03
  Philip Pape: It's worth trying them out at the very least and see what works for you.
• 19:07
  Philip Pape: So, from a systems perspective, we are optimizing the distribution of energy across time to maximize satiety and minimize hunger.
• 19:16
  Philip Pape: It's kind of like if you can track when you're having your meals and then compare that to your hunger, you can then experiment and find the optimal point right.
• 19:25
  Philip Pape: It's this intelligent personal structure for your meal timing and frequency that works with however your body's natural naturally works.
• 19:33
  Philip Pape: However your body naturally works, okay, so I want to tie all of this together.
• 19:37
  Philip Pape: I just gave you five really cool approaches.
• 19:39
  Philip Pape: I hope at least one of them is going to help, be helpful to you and um the.
• 19:43
  Philip Pape: The real power here is is really combining them systematically.
• 19:47
  Philip Pape: So, again, you don't have to do them all, but my most successful clients are generally doing all of these at some point and you build it up as a set of skills.
• 19:56
  Philip Pape: So imagine combining higher protein intake, which you should be doing anyway before you even hit fat loss.
• 20:01
  Philip Pape: Fat loss.
• 20:02
  Philip Pape: Increased fiber same thing.
• 20:04
  Philip Pape: Lower food density right, we're talking about calorie density.
• 20:09
  Philip Pape: More complex foods that require chewing, optimizing your meal timing and frequency.
• 20:13
  Philip Pape: The compounding effect of all of these will create a calorie deficit that does not feel anything like a typical diet that you've experienced in the past, where you were just slashing and burning and cutting and just feeling miserable.
• 20:27
  Philip Pape: So definitely give it a shot.
• 20:28
  Philip Pape: Start with one, proceed to the next and the next and see how it helps with your hunger signals and your fullness, so that you can eat more quote unquote more food and in some cases, literally it is more in terms of volume and still maintain the calories or maintain the fat loss without as much hunger.
• 20:43
  Philip Pape: And again, this is being smart and efficient.
• 20:52
  Philip Pape: This is it.
• 20:52
  Philip Pape: It's not trying to be a disciplined, will-powered, white-knuckling your way through dieting.
• 20:54
  Philip Pape: No, it's understanding the physical and the biochemical properties of food and then using that knowledge to your advantage.
• 20:58
  Philip Pape: And then, when you approach the diet from that perspective, you realize that both eat less to lose weight and eat more to lose weight are actually oversimplifications.
• 21:08
  Philip Pape: I think the more accurate statement would be maintain a calorie deficit to lose fat, but optimize your food choices so you can eat more volume while doing so.
• 21:17
  Philip Pape: I know it's not short, punchy and sexy, but it's the truth and it's based on science and reality.
• 21:23
  Philip Pape: And this not only makes fat loss more effective, but also the S word more sustainable.
• 21:29
  Philip Pape: And sustainability is the key to long-term success.
• 21:32
  Philip Pape: Because, after all, the best diet I'll say it over and over again to the cows come home the best diet is the one you can stick to.
• 21:39
  Philip Pape: By applying these evidence-based principles to your nutrition, you then transform what is a white-knuckled crash diet weight loss journey to a systematic approach that aligns with their body's natural process, and that's super important.
• 21:56
  Philip Pape: That is an important shift.
• 21:57
  Philip Pape: We don't want to be battling hunger.
• 21:59
  Philip Pape: You're going to have a little bit of it, but you don't want to feel like you're constantly fighting it, especially if you have a history of a higher appetite than someone else.
• 22:06
  Philip Pape: If you want to learn more about how to do all of this, how to optimize your nutrition without the struggle, check out Whitson Weights Physique University.
• 22:13
  Philip Pape: In there, we provide you everything you need the tools, the methods, the onboarding, the support, custom nutrition plans, workshops, courses all of that.
• 22:21
  Philip Pape: We don't make it overwhelming.
• 22:23
  Philip Pape: We guide you step by step from the beginning and have myself, my team, supporting you.
• 22:28
  Philip Pape: We incorporate the principles we discussed today, tailored to your needs.
• 22:32
  Philip Pape: We tell you how to tailor them as well.
• 22:34
  Philip Pape: Personalized support.
• 22:36
  Philip Pape: You get access to workout programs, challenges, a community check-ins, all of it.
• 22:41
  Philip Pape: Go to witsandweightscom slash physique or click the link in the show notes to learn more.
• 22:46
  Philip Pape: All right, until next time, keep using your wits lifting those weights and remember smart nutrition is not about restricting yourself.
• 22:54
  Philip Pape: It's about getting more from less.
• 22:56
  Philip Pape: This is Philip Pape, and you've been listening to the Wits and Weights podcast.