The Smarter Approach to Fat Loss Beyond Calories and Cardio | Ep 261

Wits & Weights | Smart Science to Build Muscle and Lose Fat

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!
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This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?
Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.
Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach.
He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health.
Today, you’ll learn all about:

• Misconceptions about the "eat less, move more" advice
• The importance of muscle mass for metabolism
• Supporting muscle growth with protein
• The principles of strength training and overload
• Fueling your body and staying active
• Avoiding sedentary behavior
• Why the "eat less, move more" approach is destructive
• Hydration, sleep, and stress management
• Chronic stress and its effect on metabolism
• Whole/unprocessed foods, dairy, grains, and alcohol

Episode resources:

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章节

1. Metabolic Health (00:00:00)

2. Optimizing Metabolic Health and Muscle Growth (00:07:05)

3. Optimizing Daily Movement and Nutrition (00:12:51)

4. Optimizing Metabolism Through Health Habits (00:21:25)

5. Whole Foods vs Alcohol in Diet (00:32:38)

6. Honesty and Metabolism Audit (00:46:14)