10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313 - Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Episode Transcript
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Philip Pape (00:01):
Have you tried intermittent fasting?
Have you tried clean eating100% of the time?
Have you tried cutting carbscompletely because you heard
they make you fat?
If you have, you're among themillions of people who might be
struggling to lose fat, despitedoing what the fitness industry
says you should do, and theseare among the many myths out

(00:22):
there that could be holding youback.
Today, we are exposing 10 ofthose myths with my guest,
isaiah Mitchell, who transformedhis own physique by losing 100
pounds and keeping it off fornearly a decade.
We're going to share what worksinstead of what's being peddled
by industry and influencers,such as why intuitive eating
might be sabotaging yourprogress, the truth about

(00:43):
hormones, about seed oils, andwhy that dream body might not
solve all your problems afterall.
We want you to stop wastingtime on strategies that don't
work and focusing on the pillarsthat do.

(01:03):
Welcome to Wits and Weights, theshow that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Pape, andtoday I'm bringing you a
special collaboration withIsaiah Mitchell, owner of
Relentless Pursuit Coaching andhost of the Fat Loss Forever
podcast.
I want you to go follow thatright now, because we are doing

(01:24):
a collaboration in both feeds.
Isaiah has a really powerfulstory because he lost 100 pounds
and has maintained that lossfor nearly a decade.
But it was only after years oflosing, regaining the same 20
pounds you know the yo-yo dietcycle that he learned the real
science of fat loss, the innerpsychological work required for
change, just like we love totalk about on this show.

(01:51):
So today we're discussing 10 fatloss myths that are being sold
to you being sold to me andIsaiah by the fitness industry
that you want to be aware of ifyou want to actually make
progress and stop spinning yourwheels.
But wait, there's more, becausewe're going to discuss 10 more
myths over on his podcast, fatLoss Forever, where he dropped
an episode and had me on todiscuss some myths about broken
metabolisms, fasted, cardio,body fat building, muscle over

(02:13):
40, among others.
But in today's episode you aregoing to learn from him about
strategies like intermittentfasting, the truth about carbs
and sugar, and why evenachieving your dream body might
not solve everything.
Isaiah, welcome to the show.

Isaiah Mitchell (02:26):
Thank you, brother.
Thank you, happy to be on, andit's crazy that, just with even
these 20 myths that we've beenable to come up with relatively
quickly like me and you had ourlist put together so so fast and
there's still so many more likewe could, we could make this,
you know, bi-monthlycollaboration until the end of
the year and we'd probably stillhave some, uh, some myths to

(02:50):
sift through.
But, yeah, I'm excited to getinto this, especially, uh, the
deeper psychological stuff whichis really going to be, uh, more
so for our last one on the, thedream body.

but, yeah, I'm excited to dive in and happy to
be here yeah, and I think,coming from this lens of myths
and you're right, because wechatted back and forth and you
came up with 10 in a minute andI said, oh, I like a lot of
those.
You took the ones I would havecome up with first, but let me
just think for another minute.
Okay, here's 10 more.
No big deal.
It's a good lens, because theconfusion and the copious amount

(03:22):
of information on social mediaand the internet is often the
first thing that makes peopleoverwhelmed.
Right?
They come to us as a coach orin a Facebook group and they're
like what do I do?
There's just this guy's sayingseed oils are bad.
This guy says I should fast.
What the heck do I do?
So let's start with one of thebiggest ones of all, man, which
is intermittent fasting.
Is this magic pill foreverything?

(03:43):
It solves everything.
It solves everything.
It gives you mental clarity, ithelps you lose weight.
It's autophagy is going toclean up your cells.
You're going to live forever.
What's the reality, man?

Yeah, and what you said.
There is a great place to start, because I think one of the
most egregious parts aboutintermittent fasting is all of
the ridiculous claims that getattached to it, and a lot of
it's true for sure, but not tothe degree that it's being sold
to you.
It's very, very largely blownout of proportion.

(04:16):
And if we could just kind ofsummarize the myth in a sentence
, it's intermittent fastingmelts fat, boosts your
metabolism and bypasses therules of calories, bypasses the
laws of thermodynamics.
And now the reality here isintermittent fasting works

(04:38):
because it helps you eat less.
It's really not any morecomplex than that.
Not because there's somethingmagical about fasting in and of
itself, and in my opinion,fasting tends to just lead to a
worse relationship with food,and I really think it should be
reserved for spiritual practicesfor you detaching from food and

(05:02):
learning to just sit withyourself, learning how to be
bored and not fill in that holeconstantly with food.
That's where I think the magicof fasting really shines is
separating ourselves from food.
Now to get into the bit of theevidence in 2020, we had a
randomized control trialpublished in JAMA Internal

(05:23):
Medicine and they found nosignificant weight loss benefit
for the fasting group comparedto the regular meal timing group
, and this is just one ofhundreds of studies we have
showing no benefit for fat lossor even autophagy, which is
another thing that gets thrownout there in the whole fasting

(05:44):
thing.
The thing to understand aboutautophagy is it's not just an on
or off switch.
This is something that's alwayshappening in the background.
So when they equated caloriesand protein between the two
groups group that ate all day,group that did intermittent
fasting their results wereexactly the same.
All day group that didintermittent fasting their

(06:04):
results were exactly the same.
And in fact, some of thefasting participants actually
lost a little bit more musclemass, which is absolutely what
we don't want.
So here is what intermittentfasting does.
This is the truth.
It helps some people keywordsome people control their hunger
by shortening their eatingwindow.

(06:26):
So if you lock yourself intoI'm only allowed to eat during
this time for some people you'regoing to end up eating less
calories and then you loseweight.
But secondly, it can really helpyou create some structure and
boundaries around meals and ifyou're someone that's just
getting started, I don't thinkthis is an absolutely terrible
idea, but it's definitely notthe solution to all of your

(06:49):
problems and for some people itmay improve insulin sensitivity
and digestion, especially ifyou're someone that's used to
just kind of eating all day andjust kind of nibbling and
grazing here and there.
You establish some routine andsome structure.
Give your body a couple hoursto not be eating food and not be
digesting food, and we can seesome health improvements there.

(07:12):
Now what it doesn't do isoverride a calorie surplus.
It does not guarantee fat lossand it does not work for
everyone, especially women.
It does not work for everyone,especially women, and a lot of
them experience worse sleep,worse cravings and even
menstrual cycle disruption.
So for my ladies out there, Istrongly recommend eating a

(07:35):
balanced breakfast, so kind ofour TLDR here for intermittent
fasting.
If you eat more calories thanyou burn, even in an eight-hour
window, you will still gainweight Period, end of story.

Yeah, I love that you got into the nuance because
I think that is a recurringtheme that's going to come up as
we go through each of thesethat we want the listener to
understand we're thinkingthrough this, looking at the
data, looking at the evidenceand also trying to personalize
this that there are potentiallybenefits to everything we talk
about today.
You have to understand thecontext for that.
Just two things real quick.
You mentioned, for the weightloss, for the calorie thing, I

(08:13):
saw a post by I think it was thebodybuilding dieticians on
Instagram today where they had atable and it had all the diets
right Keto, carnivore, et cetera, et cetera and it had all the
things that were unique withthese check boxes.
The last column was caloriedeficit and every single one was
checked, including the row thatsaid energy balance, right,
like a normal, flexible diet.
So it's important peopleunderstand that's the main
driver here.
The thing you mentioned aboutspirituality and sitting with

(08:34):
your hunger is a really good one, man, because I literally just
got off a call with a clientwho's more of an advanced guy.
He likes to experiment withdifferent protocols and I
actually suggested to him hey,have you ever tried fasting for
a day to see what it feels likefor your hunger.

Yes.

Because we were talking about psychological and
physical and I used to fast.
I don't anymore.
But when I'm in a fat lossphase now, hunger is no big deal
.
When it happens I can kind ofsit with it.
You know, move on.
So just maybe pulling thatthread a tiny bit and then we'll
move on to the next one,because we got, we got to tend
to move, to get through, oh,this hunger thing isn't really
that much of a challenge.

It really doesn't have that much power and
control over me, outside of thepower and control that I'm
giving to it and you know anyonethat's done a 24 hour fast.
You know there comes a pointpretty early on in the day,
maybe around like noon 2 pm,where it's just gone.
The hunger is gone, the desireto eat is gone and the mental
clarity just comes in and thepresence with you and your

(09:51):
environment, your ability tojust show up for people around
you.
Better.
That day, like everything justgets better.
So I think that's probably thebest way to use.
Fasting is some sort of, youknow, spiritual religious
practice, whatever it is, but asa end-all, be-all solution to
your weight loss problems fromnow until the rest of your life?
Probably not, and it's it'skind of the same thing with keto

(10:14):
.
We want to ask ourselves whatam I actually going to learn
from this if I actually end upat my goal?
So, for example, if you do ketoand you lose 100 pounds, what
did you learn?
To avoid carbs, that's it.
You got nothing else out ofthat and now here you are, 100
pounds down, wondering howyou're going to avoid carbs for

(10:36):
the rest of your life.
Same thing with fasting.
If you lose 100 pounds fastingfor 16 hours a day, what did you
learn To not eat between thistime and that time?
Nothing about portion sizes,meal building, macros.
What's in your food?
How do certain foods make youfeel?
So we want to get curious andactually ask ourselves am I
going to learn something I cankeep forever from this tool?

(11:00):
And then also, can I do thisfor 10 years?
Yeah, because if I can't, Iprobably shouldn't even do this
for 10 years.
Yeah, because if I can't, Iprobably shouldn't even do it
for 10 days, let alone 10minutes, because come day 11,
the inputs gone, so the outputis gone, and this really is a
game of inputs and outputs.
We take away that input, wetake away the output.

Yeah, agree, and so you want that input to be
sustainable, which is actually aperfect segue into the next
myth, which is about intuitiveeating.
That it's a great weight lossor fat loss strategy for
beginners Listening to yourbodies, eating when you're
hungry, stopping when full.
However it's defined.
Why is that a myth?

Yeah, yeah.
So this is a really a reallygood one, and one that's been
around for a long time and, justlike the one we got into and
the rest of them, there's a lotof good stuff here and there's a
lot of truth, but the problemis people don't realize that
intuitive eating is a finaldestination.
It is not a great tool in thebeginning, because most people's

(12:02):
intuition tells them to eatpizza and ice cream.
That's what most people'sintuition is telling them.
So in the beginning of mostpeople's weight loss journey, we
can't yet trust our intuition,and that's okay.
So the myth is that all youneed to do is listen to your
body and you'll lose weight.
But for most of us, listeningto our body is kind of what got

(12:26):
us in this position in the firstplace, and of course, there's
probably a lot of deeper stuffunderlying their trauma.
How food was talked about andinteracted with in your house as
a child All of that plays avery significant role.
But the reality is, this onlyworks if your internal cues are

(12:46):
calibrated, and for most peoplethey're just not.
So if you have spent years oreven decades dieting, binging,
skipping meals, emotional eating, your hunger and fullness
signals are probably way off.
You're probably always hungryand never really satisfied.
So telling someone To justintuitively eat Under those

(13:10):
conditions Is like handing thema compass that's been spinning
for years.
It's just not going to get youanywhere.
So what most beginners needFirst Is a basic understanding
Of energy balance.
They need a consistent Mealstructure structure and they
need at least an awareness ofprotein, fiber and calorie

(13:33):
intake.
And then after that we canlayer in those intuitive eating
skills on top of that.
And in fact my clients that areworking on this stuff tracking
their calories, getting anunderstanding of energy balance,
bringing some awareness toprotein, fiber, calorie intake
Every time we are presented withan opportunity where we're in a

(13:53):
social eating environment,we're outside of our house,
we're at a restaurant, we're ata barbecue these are
opportunities to sharpen thatintuitive eating sword while
still laying down the foundationof what we actually need.
So in those moments restaurant,birthday, whatever it is I'll
advise my clients to not eventrack that day.

(14:15):
Let's just use the day tolisten to our body and get
better at that skill.
So intuition is only helpfulwhen it's been trained and most
people need to get some reps inwith structure before they can
actually trust their instincts.

Yeah, framing it as a skill is exactly the way to
go.
Right, and people often don'twant to put in the time, the
work, put in the patience to dothat.
It's kind of like with strengthtraining, right?
You don't just go into the gymand say do what you feel, man.
Just you know you're going tobe fine.
Just do what you feel.
Pick whatever machine, do whatyou want.

Max (14:47):
That's what I did in the beginning, you know, yeah.

Or, hey, I'm going to give you a paycheck with your
job.
I want you to just you know,spend and save, don't track it,
don't don't have a budget.
Skill is great.
And then, especially, what yousaid about practicing pulling
away from the support mechanismsof tracking, for example, when

(15:15):
you go on a vacation, havingused the tracking long enough,
that you've honed that skill andI'll tell you, people have been
doing this for years and yearsstill aren't going to be perfect
at it and like, oh, I love touse tracking just to know that I
can be precise, and then I cancome off of it for a while and
kind of go back and forth.
So yeah, guys, you justintuitive eating, you can get
there, but you have to startsomewhere else before you can
get there.

Max (15:32):
So that's a good one All right man.

Myth number three always love this one.
Cardio for fat loss.
Just so you know, we've talkedabout this a lot in the podcast
recently.
I'm a big fan of anaerobicsprinting and not chronic cardio
and doing lots of walking andlifting, so people listening to
the show are on board with that.
But there's a lot that stillsay, hey, I'm doing the Peloton,
I'm doing all the cardio, I'mrunning whatever.

(15:55):
Why is that a problem for fatloss?
Aren't you burning a ton morecalories?
Isn't it great for that?

Right, for sure , for sure.
And this is where right whatyou said there is where a lot of
the confusion happens, and thiskind of goes back to having a
basic understanding of energybalance, but also having some
semblance of understanding ofhow the metabolism works, as
well as adaptation and survival.

(16:22):
So if we take an hour of cardioand compare that to an hour of
strength training, is that hourof cardio going to burn more
calories?
Absolutely, but not for long.
So if you run a mile and thatmile, you are burning 300
calories in that first week.

(16:42):
Burning 300 calories in thatfirst week.
Not very long after that, thetotal caloric burn is going to
significantly decrease, and thisis because your body is getting
better at that thing you keepmaking it do.
And in the case of cardio, yourbody is becoming more efficient
with calories, meaning itdoesn't have to use as much

(17:04):
energy as it used to to do thatsame amount of cardio.
Now, in the context of survival, this is great.
It'd be absolute disaster if wewere hunter gatherers and
burning four or five, sixthousand calories a day.
We wouldn't be here today.
So thank goodness ourmetabolism adapts in both
directions.

(17:24):
Now the myth here is if you wantto burn fat, just do more
cardio.
Now, by no means am Ianti-cardio or saying cardio
doesn't have a place in people'sfitness regimes.
It absolutely does,specifically for cardiovascular
health and, like every exercise,cardio is just a tool, not

(17:48):
necessarily a body sculptingstrategy.
So, yes, cardio absolutelyburns calories, but it does not
build muscle, it does not buildyour metabolism long term and it
does not reshape your body inthe way that you're after in
that tone, lean, defined,athletic look.

(18:09):
That's just not going to getyou that and in fact, a 2012
meta analysis in obesity reviewsshowed that diet plus
resistance training diet socalorie deficit plus strength
training consistently outperformcardio for fat loss and body
composition.

(18:29):
So long low intensity cardio,minimal calorie burn, high
intensity cardio going to bevery tough to recover from and
can also spike your hungerno-transcript.

What are we trying to get here?
A strong, muscular, lean,healthy, functional body that
only get there by liftingweights and, by the way, that
supports fat loss, because we'renot just trying to lose weight,
right, we're trying to lose fatand get the better look and
feel that we're going for.
But you also mentioned the sideeffects of cardio, like your
hunger signals, and that is areal phenomenon.
It's, it's been studied, it'sbeen supported and we all know

(19:29):
it.
Come on, we know it.
If I go out for a short coupleof sprints, you know.
Or if I lift weights, uh, Ifeel great, but I don't feel I'm
not starving, you know.
I'm not going to go and cravecarbs, sugar, fats, whatever,
yeah, but if I run, you know, a5k, it's like where I don't care
, give me a beer, it doesn'tmatter, just give me some source
of energy right now that I needto gobble down, to make make up

(19:51):
for it.
Um, yeah, so those are goodpoints, man.
I don't know if you want to sayanything else about it.
We could, we could get going.
I know it's kind of like a listwe have here.

I guess what I want to leave the audience with
here is just ensuring thatcardio isn't the only thing that
you're doing Now.
If you're like a triathlete, iflike cardio is your entire life
, you're a cyclist, you're amarathon runner, whatever that
makes sense, and this is verygoal specific.
But for most of you, you wantthat lean, toned athletic body

(20:23):
and you want it to last foreverin a way that doesn't make your
life suck and had I lost thathundred pounds.
Without strength loss, I wouldhave been in a very, very
difficult position to maintainthat weight loss.
Because when we strength train,when we go through a reverse

(20:52):
dieting process, we're able toreset our baseline or our
maintenance calories, and thisis the first thing I do with
every single client is werebuild their baseline so we
actually have room to cut fromwithout making you absolutely
hate your life.
So to kind of put this inperspective, a lot of women come

(21:14):
to me needing to lose 20, 30,40, 50 plus pounds and they're
eating 1500 calories or less andnothing's moving.
The scale isn't moving, inchesaren't dropping.
And I'll always ask them youknow, are we strength training?
No, we get protein intake back.
They're eating like 40 grams aday.
And then also, the mostimportant question is have you

(21:36):
ever gone through a dedicatedmuscle building phase?
And the answer is always no.
Flip it around.
Have you ever gone through adedicated fat loss phase?
And the answer is always no.
Flip it around.
Have you ever gone through adedicated fat loss phase my
entire life?
10, 20, 30 times.
And this is the problem Everytime we go through that cycle we
lose a bit of body fat, but wealso lose muscle and then we

(21:58):
gain the body fat back and wedon't gain back the muscle and
year after year, decade afterdecade, metabolism gets slower
and slower and slower and you'rejust left feeling like your
body is broken.
So TLDR here is make surestrength training is at the
center of your routine andcardio supplements around it in

(22:20):
a way that you enjoy.
So if you hate 5Ks, don't do5Ks.
If you love the rower, do therower and you'll be more
consistent.

Cool man.
I mean.
That's why I wanted to have youon the show, and vice versa,
because these are exactly thepoints of trying to get into,
drill into people's heads,especially the one you mentioned
about spending time in a musclebuilding phase.
Many times, that's the thingthat's missing from fat loss,
because you've pushed, pushed inone direction and you haven't,
uh, built up the boulder thatcan be sculpted versus the
pebble you are right now exactlyso no, it's good, and I stole

(22:51):
that from someone else.
Man, that's where I hear allthese great metaphors from.
So, um, so we talked aboutnutrition, we talked a little
bit about dieting.
The big boogeyman of course,besides seed oils, it's a
different boogeyman.
Of course, besides seed oils,it's a different boogeyman is
carbs right.
Carbs, not just carbohydratesin general, but the fact that
they have some unique propensityto make you even fatter.

(23:11):
And there's an entire school of, I'll say, belief out there,
the Gary Tobes of the world, whostill push this lipid
hypothesis.
Or is it the lipid hypothesis,the fat you know what I'm saying
?
The carb fat storage hypothesisthat has been debunked.
Where do we go with this now?
To just let people know they,they can eat carbs.
Carbs actually may be great incertain contexts and they may

(23:33):
not make you fat for the reasonsyou think, at least.
What's the story?

for sure.
So this is one I have talkedabout agnosium I never get tired
of writing about, uh, this, andI'm honestly.
I'm honestly kind of surprisedit's still as prevalent of an
issue as it is in 2025.
But we just continue to do thegood work.
So, of course, the myth here isthat carbs equal storing body

(23:57):
fat equals avoid at all costs.
And the reality iscarbohydrates are actually the
body's preferred fuel source.
The body, every single one ofyour organs and even your brain
rely on glucose, which comesfrom carbohydrates.
Now, weight gain, fat gain,happens when you eat more

(24:20):
calories than you burn from anysource, any source carbohydrates
, dietary fats, protein althoughit's going to be very, very
unlikely, you know, we see inlike metabolic tracer studies.
If any of them has a higherpropensity to be turned into
actual body fat, it's fat.
Because it's already fat, it'sreally easy to turn fat into

(24:43):
just stored fat.
So low carb diets can workbecause they often reduce your
calorie intake and also suppressappetite, but carbs themselves
are not the issue.
15 review in the Lancet comparedlow carb and low fat diets and

(25:05):
found no significant differencein fat loss when the calories
and protein were matched.
And this, once again, as wetalked about earlier is one of
hundreds of thousands of studies.
I can't even tell you how manylow carb versus this, low carb
versus that, low carb versusthat, and every single time when

(25:26):
the calories and protein areequal, the results are exactly
the same.
So what comes down to?
What do you prefer, what makesyou feel the best and what can
you actually stick to?
And for most people, the answeris definitely not going to be
keto, but maybe somewhere in themiddle.
You know, not everybody is, youknow, high performing athlete

(25:50):
that needs three to four hundredgrams of carbohydrates a day.
But the TLDR is it's not thecarbs, it's about context and
calories, calories.
So 100 grams of sweet potatoisn't necessarily the same thing
as 100 grams of donuts in termsof like, how you're going to
feel nutrient content, howthat's going to influence your

(26:13):
food choices the rest of the day, and also, you know, pro
differences in protein content,differences in fiber content,
can vary differently betweencertain carb sources.
But I think a lot of peoplejust have an immediate reaction
when they hear the word carbsand they instantly think of
stuff like french fries anddonuts and the cookies and the

(26:35):
chips and not realizing broccoliis a carb source.
All vegetables are a carb source.
Fruit is a carb source quinoa,white rice, sweet potatoes, all
of this different kind of stuffand not only do they have carbs,
they also nutrients, and thisis the.
This is the context that getsignored so often when grifters

(26:58):
and gurus want to hone in anddemonize a single ingredient in
a food, be that, you know, likeoxalates in sweet potatoes or
something, or like the lectinsand beans you know goitrogens
and broccoli yes, yes, ignoringthe fact that the dose makes the
poison, and these things aredosed to be harmful for insects,

(27:20):
not a hundred and fifty to twohundred and fifty pound human
and also all of the othernutrients that come with it that
counteract that.
One little thing in there, andeven in, you know, meat there's
like the, the, any GU seven orsomething that's like
potentially carcinogenic, likethere's something in everything

(27:41):
that we could hone down and belike oh look, that's bad for you
, we can't eat that anymore.
But if you go down this pathlong enough, if you read enough
diet books that are written formy, you know physicians, you
will be left with ice cubes andthat's it.

So you won't need anything.
Exactly, exactly.
Plants will kill you, meat willkill you, fats will kill you.
You're done.
You're done, you're done,you're dead and you're just
suffering through life and youdon't get to enjoy your next
meal.
Yeah, no, I mean, there's a lotthere.
Obviously, this is one of thosethat could be an entire episode
itself.
What I think you've been doingthroughout this conversation is
focusing on also the positives,though, both what we lack when

(28:17):
we avoid these things, such asthe nutrients, but also the
positives of hey, your brainneeds this as an energy source.
Hey, energy balance isdetermined by the totality of
your dietary pattern and yourcalories.
It has nothing to do with themacros.
These give people thepermission that many folks don't
think they have from havingbeen conditioned, I think,
through this industry.

(28:37):
To say something is just sonefariously terrible for them,
so I think that's good.
What about just real quickcarbs for people who are
building muscle?

What's the benefit there?
Yeah, yeah, so, truly one ofthe best ideas because, as we
just covered, it's your body'spreferred fuel source and it's
also its most efficient way toturn that food into actual
usable energy.
And when we talk about usingfats as fuel, on average it's
about two to four times slower.
So absolutely not what we want.
So when you have adequatecarbohydrates and your
resistance training and you'retrying to build muscle, you're

(29:19):
just going to have betterworkouts, you're going to have
better pumps, you're going tofeel better, You're going to be
able to push yourself harder andthen also recover better on the
back end, which is whereeverything hinges on, because
you only get the gains that youcan recover from and then, not
to mention, we're going to sleepbetter.
Carbohydrates, of course, raiseinsulin, which they're supposed

(29:40):
to.
It's a normal physiologicalprocess, but insulin and
cortisol work counter regulatoryto each other.
So this is why I encourage allof my clients make sure they get
in some post post workoutcarbohydrates, and I typically
recommend shifting theircarbohydrate intake to have most
of it in the back half of theday, when cortisol is usually

(30:04):
going to be the highest.
You're getting off work.
You're already stressed fromthat.
You got cut off in traffic.
You get home, your kids arerunning all over the place.
Let's bring down that cortisolwith some carbohydrates.
So net benefit really nonegatives there for anyone
wanting to build muscle.
Now can you build muscle on aketogenic diet?
Absolutely.

(30:24):
There's plenty of people thatare living proof of that.
It's just not the mostefficient way.

It's going to be slower.

And you're not going to have a pump like say
goodbye to your pumps, for sureyeah, no, it's great.

I mean we we did a whole episode on the um, the
anti-catabolic effects of carbsbut this idea of carbs for
cortisol and hormone support andeverything is also under um
rated or not talked about enough, so I think I might do another
episode on that.
Thanks for the thanks for theinspiration with that answer.

Yeah, um, yeah and another quick little blurb
here before we move on to thethe next one.
I know a lot of anti-carbpeople will bring up the fact
that carbs are not essential,and they're not.
Neither is fiber.
Right, and that's exactly whatI'm about to get into, because
that actually does makecarbohydrates essential.

(31:12):
Are they essential for survival?
For you?
Just stay alive?
No, you can eat zero carbs andstay alive, just fine.
But we're not talking aboutjust staying alive.
We're talking about optimizingand thriving.
So if we're talking aboutoptimizing and thriving, no
carbs means no fiber.
Therefore, carbohydrates areessential for optimal health, in

(31:36):
my opinion.
Yep, I agree.

I agree, man.
All right, no argument here.
We're just going to agree thewhole time here, but I guess
that's okay, since we're tryingto help people break the myths
and have some clarity.
So myth number five, one of myfavorites I've had a lot of
women trainers andbodybuildersers on lately too,
including Holly Baxter was onrecently, and we're always
hitting on this myth thatlifting weights makes women

(31:59):
bulky.
I'm not even going to explainthe myth I think people have
heard it was like 30 women haddone one workout and they woke
up looking like ArnoldSchwarzenegger.

That's right, man.
When I got my driver's license,the very next week, nascar was
calling me and trying to sign meonto their team, so hopefully
you guys can realize that.

I know man I'm totally joking.
And all the jacked women at thegrocery store yesterday.
They're just everywhere.
They're just everywhere.

So the myth here here, of course, is
strength training is going tomake you look manly, it's going
to make you look too muscular,it's going to make you look like
a football player.
And the truth is there are menwith more advantageous genetics
than you, more naturaltestosterone than you, a more
anabolic internal environment intheir body, that have been
trying to get that body you'reafraid you're going to get for

(32:57):
decades and they're still notthere.
After meticulously training,dialing in their sleep, dialing
in the nutrition, they're stillnot there and they're trying to
get there.
So you not trying to get therewithout the inner workings of a
man?
That's absolutely not going tohappen.
So building visible muscle takesyears, even with optimal

(33:21):
training, eating, sleep,genetics, and women typically
have 10 to 30 times lesstestosterone than men 30 times
less testosterone than men.
So most of the bulk that womenfeel when they start lifting is
muscle being built underneathbody fat inflammation and water

(33:42):
retention.
From being new to trainingchanges in like glycogen stores
as well.
If we're building new muscle,that's just more storage.
You now have to store thosecarbohydrates.
So when we eat, carbohydratescomes in as glucose and then we
store it as glycogen in skeletalmuscle and also in the liver.

(34:02):
It's actually pretty cool.
You can store somewhere aroundlike 2000 calories of
carbohydrates just in the bodyto be used whenever it's
absolutely crazy.
And then also, what could alsobe happening is not adjusting
nutrition to reduce body fatwhile you're building that
muscle.
So what most people call tonedis just showing the muscle that

(34:25):
you've built through lower bodyfat.
So if you want curves, what youactually want is muscle.

Yep, totally agree.
And the way I like toillustrate that as well, isaiah
right, is, you know, asking awoman to show me a physique that
she admires from an athlete orsomeone you know, someone out
there that looks lean in tone.
Guess their weight.
Look up their actual bodyweight and it's usually 20 to 40
pounds heavier than they think.
That's the bulk you don't want.
I doubt it.
That's the bulk you don't want.

(34:53):
I doubt it.
That's exactly what you want.
So let's just put that to bed.
And if it's a fat gain, fatloss situation, it has nothing
to do with the muscle.
It has to do with thecross-sectional area of the fat,
with the muscle or the fact youhaven't revealed the muscle yet
.
So really good points.

And it only stands to benefit you from a
metabolism perspective, from asustainability perspective, from
being able to eat more whilestill losing body fat
perspective.
It's, it's everything you want,yep all right, man, let's keep
going.

Uh, you got to eat clean 100 of the time, don't you
like clean eating it's, it's areligion for some people I used
to be there, man, I did paleo, Idid uh, you know, quote unquote
clean, whatever that means.
Um, I love whole foods, I lovenutritious foods.
Why don't we just eat 100 ofthose?

for sure, for sure.
So I I saw a post yesterday byum steve craft coaching.
If you know him, he's a he's aguy from the uk, absolutely
hilarious.
But he made a post on kind ofhow the fitness industry goes
through this cycle.
You know, every couple decadesof like, oh it's, everything has
to be clean.
100 percent of the time,calories don't matter.

(35:57):
Then we go on to the next thingand ultimately we land back at.
You know, it's calories in,calories out at the end of the
day.
And you should probably leave alittle flexibility to enjoy the
short time you have on thisearth, because life is a lot
more than your body.
Life is a lot more than food.
So the myth here is that resultsrequire rigid perfection, and I

(36:23):
am living proof that's not true, because I absolutely was not
rigidly perfect on my journey oflosing 100 pounds.
And here I am, almost 10 yearslater, and it ain't coming back.
And I have a mini bag ofDoritos Almost every day.
I'm drinking a diet soda righthere and it's showing no signs
of coming back.
On top of that, the over 400clients I've worked with and I

(36:47):
can show everyone theirconsistency trackers None of
them were perfect.
None of them have a From startto the end of our time, working
together 100% across the board.
They had some perfect weeks,maybe they had a couple perfect
weeks in a row, but progressdoes not demand perfection, and

(37:08):
consistency always, always,always beats perfection.
And here's the kicker you caneat clean 100% of the time and
still gain fat, and then, on theflip side, you can eat only
cupcakes, only cupcakes, andlose fat steadily.
Are you going to feel differenton one versus the other?

(37:31):
For sure, are you going to feeldifferent on one versus the

(37:55):
other?
For sure, and of course, thoseare two extremes, which is I did
that on purpose, because Iboxes, it's probably good to eat
, and then the remaining 20percent goes to the things that
make you happy, even if they'reproviding absolutely no
nutritional content.
We have to make room for thesethings, because the vast
majority of you listening tothis are not david goggins and
do not want to live that lifeand really just don't read.
And I honestly, I think the,the internet as a whole, is kind

(38:19):
of getting tired of the wholered pill, super hardcore
discipline, no days off, justkeep grinding like.
I think we're kind of gettingtired of it.

So we are man, yeah and yeah, I and I've, and I've
never resonated with that.
I love doing hard things, but,man, when somebody says I'm
doing 75 hard or doing thisextreme approach, I'm just like
why?
My first question is why?
Because are you doing it?
Because you think it's going toinstill some sense of
discipline you didn't havebefore.
That's fine, you want to try todo that, but good luck doing

(38:50):
that the rest of your life andhappiness and enjoyment from
food.
There's nothing to be guilty ofregarding that.
I've seen people comment, uh, tosay, hey, if you think food's
for enjoyment, you've got aproblem.
I'm like that's a problem withyou, buddy.
There's emotional eating.
There's, you know,trigger-based, you know, things
that we try to find from food.
That's a different situation.
You're not doing it becauseyou're happy, you know.

(39:12):
In that sense, I'm having mywife's birthday cake all week,
you know, because it was herbirthday and I'm in a fat loss
phase, man, so on.
You know 1,800, 2,000 calories.
That's slightly morechallenging, but I am going to
enjoy it and it's going to workand I'm going to lose the fat,
just like you did, and I alwayshave a box of Pop-Tarts in the
cabinet for when I'm in the fat,when I'm in the muscle building

(39:33):
phase, they do not look howthey used to do.

It's disrespectful at this point.

And they're tiny too.
They're smaller.
Yeah, not having it, everythingshrinks.
Not having it, but what?

you got into there is, more often than not,
that emotional eating, thetrigger-based eating, the binge
eating, aiming for 100% cleanall the time.
That is where this will lead to,exactly Because we go back to
something called the forbiddenfruit effect, in that humans

(40:04):
only want what we tell ourselveswe can't have is bad for us is
off-limits.
So quick thought experiment foreverybody here anyone that's
ever struggled with binging Iwill bet everything I have that
none of you are binging onchicken salads.
It's just not happening.

(40:26):
It's the cake, it's the candies, it's the cookies, it's the
pizza, it's the things you toldyourself you're not allowed to
have for xyz reason, because youthink it's fat and because you
think it's going to kill you,because you think it's poison,
uh, because susan down thestreet told you, uh, to stop
eating them.
But this strict eating veryoften leads to an all or nothing

(40:48):
mindset, the binge restrictcycle, which is absolutely nasty
and very difficult to get outof, and then also nutritional
deficiencies due to limited foodvariety.
So I would rather you, thelistener, eat 80 whole foods and
20 for your soul instead ofburning out on 100 and quitting

(41:12):
by week three, which is whathappens every single time.

That's the way to put it.
So I'm wondering if we cansegue into myth seven and nine,
which is sugar and seed oils,based on this conversation,
because it's effectively sayingokay, you guys are talking about
pop tarts and Doritos and I'veheard that there's just sugar is
toxic and seed oils are toxicand plants are toxic.
We talked about it.
So I think there's going to besome similarities, even though
there's unique aspects to each.

(41:36):
But sugar being inflammatory,unhealthy, fattening, seed oils
being just terrible for you inevery respect whatsoever, that
we're trying to ban them.
What's the reality?

Yeah, this is where we definitely get into the
weeds and into the nuance.
We definitely get into theweeds and into the nuance.
So even early on in my coachingcareer, I was taught there are
good fats and bad fats.
Omega-3s good black and white,on-off switch.
Omega-6s bad inflammatory,on-off switch.

(42:08):
And nothing in nutrition isblack and white.
So let's start with sugar andthe myth being that all sugar is
bad and any amount is toxic.
And the reality is sugar inexcess, especially when it's
combined with ultra processedfoods and a sedentary lifestyle.

(42:30):
That is what contributes toinflammation and disease, and
it's actually from the surplusof calories.
So if you kept your energyintake in check, if you were
eating excess sugar but you wereat a maintenance level of
calories, it's ultra processedfoods and you have a sedentary
lifestyle.
You are better off than theperson that's ultra processed

(42:51):
foods and you have a sedentarylifestyle.
You are better off than theperson that's simply eating more
calories than you.
So just being in a caloricsurplus is one of the biggest
culprits and drivers ofinflammation and disease,
regardless of the composition ofyour diet.
If I follow a Mediterraneandiet and, for the next year, eat

(43:12):
more calories than I burn, I'mgoing to be in a worse place as
far as my health.
But a small amount of sugar ina nutrient dense diet is not a
problem, especially when wecontrol calories.
18 review in nutrients very,very reputable journal, found

(43:33):
that moderate sugar intake didnot independently increase any
inflammatory markers when totalcalorie intake and other
nutrients were managed.
And then, on top of that, thewho recommends keeping your
added sugars under 10% of totalcalories, and this is typically

(43:54):
my recommendation for clients.
Same with saturated fats, boththat and sugar.
Keep it between 10% to 20% ofyour calories and you're going
to be good to go, which does notmean elimination.
So the poison is in the doseand in you know what else you're

(44:15):
eating with it.

But I can promise you fruit is not the enemy of
anyone, but the 3 pm vendingmachine might be yeah,
especially since the high levelsof these things, especially
added sugars or potentially seedoils, are generally correlated
with high processed foodconsumption, ultra processed
food consumption, which leads to, ad libitum, generally more

(44:38):
calorie intake.
If you're not tracking Now, ifyou are tracking, if you're
following it, you can easilymoderate those things.
And if they're only part of a10, 20%, as you recommend, again
even easier to flexiblymoderate and include them.

Max (44:51):
Shout out to Philly Pay.
I know Philippe for a long time.
I know how passionate he isabout healthy eating and body
strength and that's why I choosehim to be my coach.
I was no stranger to dietingand body training, but I always
struggled to do it sustainably.
Philippe helped me prioritizemy goals with evidence-based
recommendations while notoverstressing my body and not

(45:13):
feeling like I'm starving.
In six months, I lost 45 poundswithout drastically changing
the foods I enjoy, but now Ihave a more balanced diet.
I weight train consistently but, most importantly, I do it
sustainably, If a scientificallysound, healthy diet and a lean,
strong body is what you'relooking.
So we briefly touched on seedoils.

Again, I'm just flipping two of these myths
around.
To continue on that line, seedoils have another unique concern
in that people talk about theprocessing, which that really
gets to me, because myphilosophy is like I almost
don't care how it's processed.
If the outcome shows betterhealth than something else, it's
worst health that's.
That's seems logical to me tothink that way, but of course

(46:00):
people have concerns.
What's wrong with seed oils?
Why are they getting such a badrap and what's the reality?

Yeah, so A little bit into like the
conspiracy theory here, but Ithink one of the biggest reasons
they're getting vilified andmost things go back to money at
the end of the day, they're very, very cheap.
They're very, very cheap andinexpensive.
So we're talking about likecanola oil, soybean oil,

(46:27):
sunflower oil, safflower oil.
They're toxic, they causeinflammation, they're going to
kill you, they destroy yourmetabolism, which isn't even
really possible, and the datajust doesn't support any of
these claims.
And I've talked to so manypeople on the Internet, back and
forth, in comments on differentpodcasts, talking about seed
oils and you can't find me anyresearch to support their claims

(46:51):
.
And then, of course, we getinto it's all.
It's all bought and paid for.
All the researchers are corrupt.
We can't even trust science,and that's just a lazy argument
in my opinion.
And they never have issues withthe study layout, the methods
that were used.
Maybe they want to attack,attack the funding, but we flip
that around on them.
Have you ever funded research?

(47:11):
Noble, someone's got to like,someone's got to pay these, pay
these researchers.
But even just to get into someof the evidence 2017, there was
a systematic review of 30 plusclinical trials, so a systematic
review for anyone that doesn'tknow is basically a study of

(47:31):
studies, so there were over 30clinical trials included in this
review published in circulationfound that increasing linoleic
acid, the main omega six in seedoils, did not increase
inflammatory markers, and thatfinding this is the important
part has gone on to be repeatedand replicated year after year.

(47:54):
Every time a new study comesout on seed oils, we find
inflammation actually gettingbetter.
Especially with canola oil, wesee improvements in inflammatory
markers, improvements in lipids, improvements in insulin
sensitivity in lipids,improvements in uh insulin

(48:17):
sensitivity.
So most of the fear comes fromone charlatans and grifters on
social media so quick, you knowlittle breakdown of what to look
for.
If they're filming contentshirtless in a grocery store,
just hit that block button.
If they're wearing blue lightblocking glasses while not even
looking at a screen, probably agood idea to just block them.
And if their content is mostlybased on fear, making you afraid

(48:40):
of certain foods and vilifyingspecific chemicals, specific
ingredients, probably notsomeone that's actually worth
their salt.
And most of the fear comes fromrodent studies using absolutely
absurd amounts of seed oilsthat you and I as humans could
not feasibly obtain, especiallyon a regular basis.

(49:02):
Or it comes from data of oilbeing reused over and over and
over again at high fryingtemperatures.
Now that, I will say, absolutelyhas some, you know, negative
stuff that can come with it, butfor most people cooking at home
with canola oil, you use theoil once and you're done.
You know, at a fast food placemight be a little bit different,

(49:24):
but when used in moderation,especially cold or lightly
cooked, seed oils could actuallysupport your heart health and
even lower LDL cholesterol whenreplacing saturated fats, which
is what people should actuallybe afraid of.
If we're going to be afraid ofanything, it's moderating our

(49:45):
saturated fat intake.
And the crazy part is thepeople that are the most vocal
about villainizing.
The crazy part is the peoplethat are the most vocal about
villainizing seed oils glorifysaturated fat and deny the
science we have.

Yeah, cherry pick studies to death.

Yep.
It is directly linked directlylinked to LDL cholesterol
increasing, which is anindependent, independent risk
factor for cardiovasculardisease independent risk factor
for cardiovascular disease.
So if you're stressing over theseed oil in your salad dressing
, but eating ultra processedsnacks five times a day and
walking around with a littlecarcinogen every single day,

(50:22):
you're missing the forest forthe trees.

Smartphone.
He's holding a smartphone, guys.
So, yeah, I mean I couldn't havesaid it better, especially when
you compare saturated fat.
One other thing that has comeup over the years that I think
has been debunked is the omegathree to six ratio.
I think the general consensusis that adding in more omega
three is beneficial, and that'sreally where it came down from.

(50:48):
It wasn't even the ratio itself.
And, like you said, omega six,like linoleic acid, is,
especially when compared tosaturated fat, an improvement in
your health.
So just look at the data, guys.
It's all out there.
And don't follow the people.
Block all the people.
Isaiah said to block, sogrocery store.

Once a quarter I'll repost my list of people to
unfollow people lying to you onsocial media.
That's good.

All right, we got a couple to get through here.
Um, the second one or the ninthmyth year.
Now it's number nine.
Uh, hormones, where do we start?
Because everything gets blamedon hormones.
Everything gets sold as ahormone balancing or hormone
fixing remedy.
So just maybe keep.
Let's keep this somewhatconcise, cause I know it can go
off into a crazy level of detail, for sure.

(51:34):
But yeah, it's your hormones,right right, absolutely not your
.

Not your habits , not your lifestyle, not the
lack of muscle, not the chronicyo-yo dieting.

So that's it, you just, you just answered it,
those other things are thereason, exactly, exactly.

But that comes back to what I've noticed the
majority of the population seemsto be allergic to in 2025,
which is personal responsibilityand accountability.
The more we can point thefinger to something else, the
better we feel.
But what we don't understand iswhen we point that finger, we

(52:12):
are choosing where the powergoes, where the control goes,
and the day that you finallyflip that around and realize
it's me, you can finally startmoving forward.
So hormones like insulin,cortisol, estrogen, thyroid
hormones absolutely play a rolein metabolism and, most

(52:32):
importantly, in appetite a very,very big role in appetite.
But in most people, the realissue is not their hormones,
it's chronic stress, it's poorsleep, it's low protein, it's
low fiber, it's inconsistent orno habits and it's no or
inconsistent resistance training.

(52:54):
And now getting into some of theresearch back in 2020, we've
got a meta analysis fromendocrine reviews and they found
that why, while hormonalimbalances can contribute to
weight regulation, they rarelycause significant weight gain on
their own without lifestylefactors.

(53:16):
So that was their actualconclusion from that meta
analysis.
So we have to fix the basicsfirst, then check our hormones.
But blaming them too early isoften just a distraction from
what we can actually control.
And I always tell people gotest them, go test them, because
one of two things is going tohappen Everything's fine and now

(53:40):
we have to point the fingerback at you, or everything's
jacked up and we still have topoint the finger back at you
because they're jacked upbecause of you, because of our
lifestyle, because of our habits.
So, either way, it goes back tous and refocusing on the basics
and what we can control.

And I think that's powerful, like once people
realize that you're not callingpeople victims.
I mean, people might makethemselves victims but you're
saying look, you've got the sayin this and the way that you
take responsibility andaccountability may require
getting support, may requirepharmacology, we don't know, but
it's probably going to requirestarting with the pillars of
lifestyle, like you mentioned,and honestly, you can expand

(54:20):
that and generalize it to anyboogeyman, any outside, like you
said, external locus of controlthat you're pointing at Start
with yourself, do it first andthen check what's left.
I love that approach.
See what's left?
You don't know until you'veeliminated those variables first
.
So 100% awesome.
And so the final myth today isif you woke up tomorrow in your

(54:41):
dream body, all your problemswould go away, life would be
perfect, it's sailing to thesunset.
You die a happy person.
You never have to worry aboutanything again.
True right.

I wish sunset, you die, a happy person, you
never have to worry aboutanything again.
True, right, I wish, I sure, Isure wish it was the case, and a
lot of people seem to seem tothink that's the case, and they
tend to put off a lot of the uh,what I like to call inner work
until they reach theirdestination.
They're like oh, I'll justworry about that when I get
there.
Or even like how are we goingto keep it off for the rest of
your life?
I'll worry about that when Iget there.
Or even like how are we goingto keep it off for the rest of

(55:16):
your life?
I'll worry about that when Iget there.
Right now, I just want to getthere so I can be happy, which
is a whole other conversation.
It's like wait, why are weputting our happiness on hold
for this thing that we don'teven know if it's going to make
you happy for more than fiveminutes or a week?
But if you woke up tomorrow andyou had your dream body, the
excitement would last for allabout five minutes, because you

(55:39):
would very quickly get thereality check that you have no
idea how to maintain it, becauseyou're still a binger, you're
still a stress eater, you'restill an emotional eater, you
still don't do your workouts,you still don't have a step goal
set for yourself, you stilldon't have a wind down and sleep
routine.
So you've got the destination,but you don't have.
You don't even know how you gotthere and you haven't become

(56:02):
the person that can stay there.
So the myth here is that weightloss is going to fix all your
problems and fix your self worth.
But the reality is losingweight can and usually does,
boost your confidence, but itdoesn't automatically erase
insecurity, body image issues oremotional eating patterns.

(56:25):
And in fact, research from theJournal of Health Psychology
shows that body dissatisfactionoften persists even after weight
loss, unless deeper mindset andidentity work is done.
And this is 99% of my programand what I work on my clients

(56:45):
with is the reason you becameoverweight in the first place,
fixing that root cause deepermindset and identity rooted
issues, because nobody, myselfincluded, becomes 100 pounds
overweight because you felt likeit, because it was fun, because
it made life better.
It doesn't.
It makes everything about lifeworse.

(57:07):
You are running from something,you are suppressing something.
You are suppressing somethingor you are distracting yourself
from something and the outerwork losing weight, seeing the
scale go down the inches, yourclothes fitting differently.
The outer work without the innerwork does not work, and I don't

(57:28):
want any of the listeners hereto have to go through what I did
because I made this mistake.
I lost 100 pounds without doingthe inner work.
There I was 100 pounds down, noidea where to go from there.
I had no idea what reversedieting was.
I knew very little aboutmetabolism.
I sure as heck wasn't going ona bulk because that scared the

(57:50):
crap out of me.
So there I was, 21, eating 1500calories, no sex drive, no
libido.
My hair was falling out and forthe next four years I battled
an eating disorder of that bingeand restrict cycle because I
never did the inner work.
So trust me when I say theouter work without the inner

(58:12):
work does not work, and if youhate yourself on the way down,
you will find something new tohate when you get there.
So you have to work on who youare becoming, not just on how
much you weigh.

Yeah, and that's an interesting one, because people
are seeking the outwardmanifestation of what it takes
to get there with the inner work.
But you can get there withsuperficial outer work in some
way, and that can be highlymisleading.
Going back to our earlydiscussion about intuitive
eating, of building the skillsand the proactive systems and

(58:48):
habits underneath, that gets youthere, how do people then?
What should people be strivingfor?
They come to you and they say Iwant to lose weight.
That's their number one topthing.
You then have to drill thatdown.
I've definitely seen people'smindset evolve as you work
through these and they discoveroh man, this is really not about

(59:09):
my physique, this is really notabout even my health, so to
speak.
It's perhaps what those thingsget me, but it's also getting
there in the right way with theright process.
So, just to kind of tie it offin a bow.
How does someone listening?
What should they ask themselvesnow about what they really want
to drive them to start theproper process?

Yeah, yeah, and I'm sure you ask this question
a lot too.
But one of the the firstquestions I'll ask people when
they, when we get clear on thegoal you know I want to lose 50
pounds, I want to lose a hundredpounds, why, why and what do
you think that is going to dofor you?
And then we just keep goingdeeper and deeper from there.
You could follow that up withasking why?

(59:52):
Five more times that eventuallywe'll get to the actual, uh,
the actual route.
But what I definitely want toleave people with on this one is
just kind of a briefunderstanding of identity and
why it's so important,especially in the game of weight
loss.
So, for the easiest way for meto help people conceptualize

(01:00:13):
identity in this context isthink of a thermostat.
So I set my thermostat to 70degrees and it's 90 degrees
outside, starts to heat up theinside of the house.
Thermostat goes up, it realizesthat, kicks in and cools the
house back off to its set pointat 70.

(01:00:35):
The same is true for youridentity in the game of weight
loss.
So if you label yourself, ifyour identity is a binger,
someone who's never motivated,someone who can't be consistent,
someone who always gains theweight back.
Someone who starts over everyMonday and then you lose 5, 10,
15, 20 pounds.
That's a threat to the system.

(01:00:56):
Thermostat kicks in, brings youback to your set point.
I knew you'd gain the weightback.
You're not motivated again,you're self-sabotaging again.
That is the very thing that wehave to fix, or you will
struggle with weight loss forthe rest of your life.
There is no sugar code in it.
There is no way around it.
You have to fix the root.

(01:01:17):
It's just like you know gettinginto like the functional
medicine side of things, like wehave to get to the actual root
cause of what's causing thesesymptoms to manifest.
Same thing here perfect usuallya lot man.
A lot of that usually comes backfrom childhood.

Philip Pape (01:01:34):
Yeah, exactly.
So every single one of thesemyths can spawn lots of
discussion, lots of learning,lots of education.
Guys, if you're listening tothis, this is just 10 of 20
myths we're covering, becausewe're going to cover 10 more.
On Fat Loss Forever Isaiah'spodcast it should be in your
feed right now.
But each one of these, ifanything, piqued your interest,
if anything sound like alow-hanging fruit, an

(01:01:55):
opportunity, something you'recurious or skeptical about,
please reach out to us but alsodig into it further.
Check out Isaiah's podcast,check out mine.
We'll have links in the shownotes.
But, man, thank you so much fordoing this, isaiah, we really
covered a lot of ground, justyou know, with those 10 minutes.
So thank you, man.

Isaiah Mitchell (01:02:12):
Absolutely, it was a pleasure.
It was a pleasure.
Hopefully the audience gotsomething out of it.
That's what we're here for.

Philip Pape (01:02:17):
All right, man, so I'm going to include the link in
the show notes to check outIsaiah's podcast and go check
out the other 10 myths that wetalked about there, and I'll see
you next time, man, peace out.

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10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}10 Fat Loss Myths the Fitness Industry Keeps Selling (Isaiah Mitchell) | Ep 313