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--
What if shifting WHEN you eat could accelerate your fat loss results?
Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).
Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.
You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.
Maybe it is about calorie timing after all!
Main Takeaways:
- Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantages
- The "Weekend Diet" approach maintains the same weekly deficit while distributing calories differently
- Targeted carbohydrate increases on specific days could help minimize metabolic adaptation
- Practical implementation requires careful calculation of weekly weight loss targets
Episode Resources:
- Download my FREE Precision Fat Loss Guide
- Try MacroFactor for free with code WITSANDWEIGHTS
- Link to 2020 study by Campbell et al.
- Previous episode: The #1 Reason to Eat More Carbs
Timestamps:
0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds)
7:39 - Findings on fat-free mass preservation
9:23 - Metabolic impacts beyond muscle preservation
10:22 - Carbs, insulin, and muscle protein synthesis
12:02 - Anabolic signaling pathways
13:03 - Glycogen replenishment (training hard on Monday!)
15:44 - Psychological factors
16:38 - How to implement the Weekend Diet
21:32 - Leptin, refeeds, and hormones
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
One of the primary goals of fat loss is to preserve
your hard-earned muscle whileyou lose weight, and traditional
daily calorie restrictionabsolutely works for this.
But there is research thatshows how a simple adjustment to
the timing of your caloriesduring the week can potentially
take your results to the nextlevel.
So if you are concerned aboutlosing strength and muscle while
(00:22):
dieting or want an edge, thisepisode is for you.
Today, we're looking at a studythat demonstrates how
restructuring your weeklynutrition pattern preserved
significantly more lean masscompared to continuous dieting,
despite both approaches creatingthe identical calorie deficit.
We'll go over the evidence,understand why and give you a
blueprint to make it happen.
(00:59):
Welcome to Wits and Weights, theshow that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Hape, andtoday I'm excited to dig into a
research-backed strategy thatcould give you an edge in your
fat loss journey and that isstrategically timed.
Carbohydrate refeeds,essentially using your weekend,
two days a week, to jack thecarbs up so that you are eating
(01:22):
at your maintenance calories, topotentially give you an edge
when compared to having aconsistent calorie intake
throughout the week.
Now, most of us approachdieting with that simple
approach at first, which I thinkis a great place to start, and
that is, you reduce yourcalories to create a deficit and
you spread it out, so it's thesame every day and then you do
that week after week until youreach your goal, and this method
(01:43):
absolutely works.
But research suggests therecould be room for optimization.
And if you are in this camp ofwondering how do I make this
even more effective, today'sepisode might have you covered.
Because what if restructuringthe distribution of those
calories throughout your weekcould lead to better muscle
preservation and less metabolicslowdown?
(02:03):
So today I'm looking at afascinating study led by my good
friend Dr Bill Campbell at theUniversity of South Florida.
He's been on the show severaltimes, I had the pleasure of
contributing to his researchreview and we go back and forth
a lot on some of these topics.
His study with his colleagueswas called Intermittent Energy
Restriction Attenuates the Lossof Fat-Free Mass in
(02:26):
Resistance-Trained Individuals aRandomized Controlled Trial.
So I know it's a mouthful.
I will have the link to theopen access full text of the
study in the show notes.
And what this research testedis whether a specific pattern of
calorie distribution throughoutthe week could improve body
composition outcomes compared totraditional daily restriction,
(02:46):
and I kind of brushed this offbecause we're not brushed it off
, but I'll say I brushed off thestudy and when I heard Bill
talk about it on Karen Martell'spodcast and it's from 2020, but
it is worth revisiting becauseit still holds up and it's a
very powerful potentialconclusion for you to experiment
with and see if it works foryou.
Before we get into it, I do wantto make sure you have access to
(03:09):
my precision fat loss guide.
This is a free guide I createda few months ago and I tweaked
it a bit for today's episode toaccount for these refeeds.
This guide complementseverything we're discussing
today.
It walks you through thedifferent ways you can set up
your fat loss plan to make itwork, based on your personal
goals, lifestyle preferences andlevel of experience, and so it
(03:31):
includes all of that.
It also includes a whole link,a list of links to relevant
episodes on fat loss, dependingon where you're coming from.
So if you want to download yourfree copy, use the link in the
show notes or go towitsandweightscom slash free.
Again, it's the Precision FatLoss Guide link in the show
notes, usually at the very topof the show notes.
(03:52):
All right, let's look at thescience behind this approach,
and then we're going to talkabout the potential mechanisms
as to why it happened, why theresults occurred the way they
did, and then we'll talk abouthow to apply this practically to
your own fat loss phase.
So the study in 2020 waspublished in the Journal of
Functional Morphology andKinesiology, and this was not a
(04:13):
study on sedentary or obesepopulations.
It specifically examinedresistance trained men and women
.
So it's directly relevant forthose who are tuning into this
podcast and focused on physiquedevelopment, body composition,
actually losing fat, because,remember, the premise here is to
lose fat.
You have to lose body weight,but you need to do it while
(04:34):
holding on to muscle.
And if this concept is new toyou, I have other episodes that
will go over the basics.
And, again, if you get myprecision fat loss guide, the
links at the bottom, at the lastpage are will set you in the
right direction.
So back to the study.
The researchers recruited 27participants with an average of
five years of resistancetraining experience, and it was
(04:55):
a pretty simple and elegantdesign, I would say, in my
opinion.
Uh, participants were randomlyassigned to one of two diet
interventions, both lastingseven weeks.
The first group followed acontinuous energy restriction
approach.
That is essentially thestandard method most of us use
when dieting, where you have thesame deficit every day, and
they used a 25% calorie deficitevery day of the week.
(05:18):
The second group followed whatI'm calling the weekend diet.
This is the premise of today'sepisode, which is you reduce
calories more aggressivelyMonday through Friday so in this
case 35% and then increasecalories back to maintenance on
Saturday and Sunday.
And again maintenance.
What is that?
Maintenance calories are thecalories that you burn and
therefore, when you are eatingto those calories, you're not in
(05:40):
a deficit or a surplus, you'rejust eating to maintain.
And the important thing here isthose additional calories on
the weekend came exclusivelyfrom carbohydrates.
Now, when you do this inpractice we'll talk about this a
bit later you don't have to beso precise with having just
carbs.
Some, some fat, some proteinmight sneak in there, but
predominantly it's fromcarbohydrates, and there's a
reason for that.
(06:00):
And then both groups followed asupervised resistance training
program four days per week.
They both consumed the samehigh protein intake of 1.8 grams
per kilogram of body weight,which is about 0.8 grams per
pound of body weight, which isin the current recommendations
for preserving muscle during fatloss phases.
I usually give a range of 0.7to one gram per pound.
(06:23):
So it's right in there.
And what makes this studyextremely valuable is that both
approaches created the sameweekly deficit.
So that is a controlledvariable.
It's very important that thatis controlled.
The only difference was how thecalories were distributed across
the week.
So same training, same protein,same weekly calories, different
distribution, so that you canisolate the impact of that
(06:46):
distribution as a variable.
So what did they find?
Well, after seven weeks, bothgroups lost a similar amount of
body weight and fat mass.
The weekend diet group lost 3.2kilograms of weight and 2.8
kilograms of fat kilograms ofweight and 2.8 kilograms of fat.
(07:07):
The continuous or traditionaldiet group lost a little more
body weight, so 3.6 kilograms,but less a half kilogram less of
fat at 2.3.
And statistically there were nosignificant differences in
these measures.
So our first important insightfrom this is that restructuring
your weekly calorie distributiondoesn't necessarily lead to
more total weight loss or evenmore fat loss in the short term,
(07:28):
because the basic principlehere of energy balance calories
in, calories out is still gonnaapply.
If you create a deficit, youwill lose weight.
So that's important, right,we're not throwing that premise
out at all by any means.
But here's where the data getsinteresting.
When the researchers measuredfat-free mass, which is all of
the non-fat tissue you have, sothat does include muscle, but it
(07:48):
also includes bones, organs andwater that's where the
significant differences wereapparent.
So the weekend group lost only0.4 kilograms of that fat-free
mass.
The continuous dieting grouplost 1.3 kilograms, so that's
more than three times as muchlean tissue loss in the
(08:11):
traditional dieting group.
And critics might say, okay,this probably just reflects
water retention from the highercarb intake, right?
And the researchers anticipatedthis.
They then measured dry fat-freemass, which excludes total body
water.
So very, very intelligent hereto do that.
And the results were actuallymore pronounced when they did
that.
The weekend group lost only 0.2kilograms of dry fat-free mass
(08:35):
Very little to no dry fat-freemass, whereas the traditional
group lost 1.9 kilograms offat-free mass.
So it actually is even morepronounced when you look at only
dry I should say dry fat-freemass.
I mean, if you just multiply it, that's 10 times better
preservation of lean tissue ifyou're to use a multiple.
But even just in absolute terms, it's close to zero for the
(08:59):
weekend group and it's aroundtwo kilograms for the continuous
group.
It's a big difference, right?
Two kilograms is almost a poundof fat-free mass loss, and so
that is potentially, right there, a substantial advantage if
your goal is to maintain muscleand strength during fat loss,
right, instead of just lookingat the fat loss piece of the
equation, looking at the factthat muscle was very well
(09:21):
preserved.
Now the researchers alsomeasured resting metabolic rate
RMR, right, a component of yourtotal daily energy expenditure
and they found that the weekenddiet group had only half the
reduction of the traditionalgroup.
Their RMR decreased by about 38calories a day.
The continuous group reduced by78 calories per day.
(09:42):
Now, neither number is huge inabsolute terms, but we're
talking only about seven weeksand I have frequently seen in my
clients and myself large swingsin expenditure, especially a
drop during fat loss.
If you could do anything tomake that less, that means you
could eat more food and lose thesame amount of weight per week,
or you can create a biggerdeficit with the same amount of
(10:05):
food, right?
Either way it's an advantageand, again, both approaches are
shown to be effective for fatloss.
But the weekend diet strategyseems to have advantages, with
preserving muscle mass andminimizing the slowdown in your
metabolism, and that is huge.
That is actually very huge.
So we want to understand whythis is happening and if so, we
(10:25):
have to look at thephysiological mechanisms behind
them.
Why the heck wouldrestructuring your weekly
calories while maintaining thesame deficit lead to such
different body compositionoutcomes?
The first mechanism, I think,involves the carbs and the
insulin and how that impactsprotein metabolism.
When you consume carbs, insulinlevels rise.
(10:47):
I think many of us know that.
Right, blood sugar spikes,insulin spikes, whatever you
want to call it, and A lot ofpeople think of insulin as a bad
thing.
They think of it as in terms offat storage, right, and in
sedentary people it can be aproblem.
It's often associated withprediabetes, diabetes et cetera.
But when you are buildingmuscle, when you're active, when
you're lifting, it has verypowerful anti-catabolic
(11:07):
properties.
I had a whole episode on thisin the past about the benefit of
eating carbs specifically forthat purpose, which is reducing
the breakdown of muscle tissue,and it's because of the insulin.
So during a calorie deficit,what's happening?
Well, muscle protein synthesisis happening, but also breakdown
is happening, and it shiftstoward net breakdown right,
(11:31):
greater breakdown than synthesisIf you can strategically bump
up your insulin with these carbrefeeds this weekend diet.
It might create this window ofreduced breakdown that is more
pronounced than the increasedbreakdown during the week from
having slightly more restrictivecalories and doesn't compromise
(11:51):
fat loss.
So your net shift for the weekis potentially toward a little
bit less breakdown of muscle.
Okay, following me on that.
That's the first mechanism.
The second mechanism is theimpact of the continuous,
prolonged energy restrictionwith the traditional approach on
your anabolic signalingpathways.
(12:12):
Because in extended deficit weknow that it suppresses your
muscle building machinery.
We know this happens over time.
It's why you start to losestrength, you start to lose
muscle mass.
It just makes it harder tomaintain tissue.
It's not the end of the world,right?
That's why we use reasonabledeficits and reasonable
durations to minimize that.
And you can still do that andhave great results.
But by periodically returningto maintenance, even for just
(12:35):
two days a week, this weekenddiet might temporarily normalize
these anabolic pathways andgive you a little relief from
the opposite catabolic pressurethat's occurring.
So it gets you into I thinkBill mentioned this phrase
himself.
He called it a neutral anabolicstate as opposed to a catabolic
state.
(12:55):
Right, and that difference onjust those two days again could
make a difference for the weekcompared to the continuous group
and you're taking a break.
The third mechanism is theeffect of muscle glycogen.
We know that, of course, whileyou're dieting, your carbs are
lower and you are depleting yourmuscle glycogen more than you
would if you weren't restricted.
(13:15):
That impacts your trainingperformance.
It reduces your energyavailable for the high intensity
contractions from our lifting.
And then that lower trainingintensity simply means less of
the mechanical tension you'relooking to get on your muscles,
which is the primary stimulusfor maintaining muscle.
Long story short, fewer carbs,harder to train is hard and get
(13:35):
as much muscle stimulus.
And the weekend carb refeedeffectively replenishes those
stores.
Right, it's like you'rerefilling the battery, whereas
in the traditional approach it'salways a little bit depleted.
Well, now you're refilling itonce a week and because it's on
the weekend, most people trainon the weekdays, right, most
people, again, traditional kindof calendar approach and
(13:58):
therefore you're really jackingup your fuel stores right before
your first hard trainingsession of the week, which sets
you up maybe for more successand progress that if you're just
constantly slightly depleted.
And this this also brings up inmy mind the idea that the
weekend doesn't have to beSaturday and Sunday.
You may have a shift type shifttype job where you work on the
weekends.
It might be another two days ofthe week.
(14:19):
I do think it's probablyimportant to have the two days
to be contiguous.
I'm not sure the study tried tocompare that, but that would be
my thought.
Now, the study I don't think itdirectly measured workout
performance, but it's probablyan indirect result of what was
going on.
It is that replenishing theglycogen on the weekend
supported higher trainingintensity and created better
(14:40):
conditions for musclepreservation, leading to the
last component which franklyunderpins everything I just said
, and that's the psychologicalpiece, the mental piece.
Both study groups maintainedreally good adherence, over 90%
completion.
But if you think about the realworld that we live in, knowing
that you can eat more on theweekends is probably going to
(15:01):
improve your long-termcompliance and I've seen this
with all types of nonlineardieting where the variety and
the ability to eat more on somedays it just creates mental
relief and it reduces dietfatigue and that mental relief
from having the higher plannedweekend refeeds makes the
process more sustainable.
You can stick with it long termand, granted, that doesn't
(15:24):
speak directly to the weeklymuscle preservation and
metabolic slowdown, but it doesallow you to stick with the diet
and it's a great reason toconsider this anyway reason to
consider this anyway.
So that's, that's, in myopinion, the main mechanisms.
And notice, I didn't mentionleptin in there.
(15:45):
I'll get back to that a littlebit later because there's some,
I'll say, myths about leptinreplenishment and how effective
that is, but we'll get back tothat.
I want to talk about now howyou apply these to your fat loss
approach and make it practical.
So the very first thing wealways have to do during fat
loss is prepare for it, and I'mgoing to assume you've done that
.
That's outside the scope oftoday's episode, but effectively
, you've started trainingconsistently, you're tracking
(16:06):
your food, you're eatingsufficient protein and you know
what your maintenance caloriesare.
Now how do you know yourmaintenance calories?
Well, you've been tracking yourfood and weight for at least
two to three weeks.
Now.
You can do that on your own oryou can do that in Macrofactor,
which is my favorite app.
It's the only app on the marketthat does this Chronometer,
myfitnesspal none of those appscan actually estimate your
expenditure and give you realtargets each week based on that.
(16:30):
So download Macrofactor fromyour app store.
If you don't have it already,use my code,
witsandweightweights.
All one word for two weeks freeand it's going to change your
life.
But that's what you need tostart with is knowing what your
maintenance calories are.
Once you know that, you can sayokay, what rate of loss do I
want to go after?
For most people, a half apercent a week is really solid,
(16:54):
but up to 1% of your body weightper week, which is kind of the
upper end for most peopleoutside of advanced populations
that I work with, which might gomore aggressively, but usually
that's the max.
And that's because you want tobalance the meaningful progress
right.
You don't want to just take twoyears for fat loss, you want to
do it in a fairly decenttimeframe.
But you also want it to besustainable, mentally
sustainable, right?
Not just with the weekend dietapproach we're going to talk
(17:16):
about, but just in general theamount of calories that you eat
and keeping in mind that theweekend diet approach is going
to reduce your weekday calorieseven further.
So you might not want to go asaggressively because of it.
So I'm going to use a I'll callit moderately aggressive number
in here of 0.75% just to crunchsome numbers for you and give
you an idea of what it lookslike.
(17:37):
So let's say you weigh 180pounds and you're saying, okay,
I'm going to lose 1.35 pounds aweek.
And since a pound of fatcontains 3,500 calories, roughly
this translates to a weeklydeficit.
Okay, for the whole week adeficit of 4,725 calories, so a
little over 4,700 calories.
So instead of distributing thatevenly, which would be a 675
(18:01):
calorie a day deficit, theweekend diet is going to
concentrate that deficit intothe five weekdays.
So now you're going to dividethat calories by five and that
gives you a weekday deficit of945 calories.
So if your maintenance intake,your maintenance calories, are
2,500 a day right, that's howmany calories you burn, and if
(18:22):
you ate that you would maintainyour weight you would now want
to consume around 1,555 caloriesduring the weekdays.
Let's round it to 1,600, so thenumbers aren't too complicated.
So you would be eating 1600calories a day Monday through
Friday, but then on Saturday andSunday you jack it up to your
maintenance at 2500 calories,with the increase coming
(18:44):
primarily from carbohydrates.
So if you do some math, itcomes out to like an extra 200
something grams of carbs onSaturday and Sunday, which is a
decent amount of carbs, and theresulting glycogen flooding your
system.
And so what this does is itcreates the same weekly energy
deficit as if you spread it outacross seven days.
But now you have thesestructured periods of higher
(19:07):
energy availability that,according to this study, might
better preserve muscle mass andmetabolic rate, and potentially
to a really nice degree.
So for optimal results here,you are going to have sufficient
protein, which is again about0.8 grams per pound in this case
, and for our 180 pound example,that means 145 grams of protein
(19:30):
a day.
Your fat is going to be peggedat some reasonable amount,
usually around 30% of yourcalories, and then the rest come
from carbs.
Now, when you go on the weekendside of the diet, right when the
weekend comes around, you wantto add in the extra calories
from mostly carbs.
But again, naturally, you mightincrease your fats and proteins
, because a lot of the food weeat is a blend of macros, it's
(19:53):
not just carbs.
Now, granted, if you just addmore rice or add more potatoes,
you're going to have mostlycarbohydrates, you know.
Add more fruit.
Those are the sources of carbsthat I would generally recommend
are whole food sources of carbs, but of course you can have
some indulgences in there, likewe discuss.
When it comes to flexibledieting, and here's the cool
thing about the weekend diet italigns really well with how most
(20:15):
people live their life.
Right, most people have the.
They go out on the weekends,they have the social situations,
the parties, the travel.
All of that happens on theweekends generally, again,
unless you have a differentschedule, and so these higher
calorie days are perhaps moreenjoyable, more practical to
implement.
Because of these real worldlifestyle constraints and
(20:35):
because you've planned it in, itbecomes even less fatiguing and
less of a strain on yourability to feel successful,
right, like every week is a winbecause you've planned in all
this food.
And, by the way, let me tellyou, when you do this and you
get used to your weeklystructure and then Friday comes
along and then you get toSaturday, it might actually feel
like a lot of food to bump upthose carbs on Saturday and
(20:55):
Sunday.
So that's where deciding how todo it and how to adjust your
timing and meal planningappropriately for the Saturday
and Sunday, treating them asdifferent than the rest of the
week, is going to be reallyimportant here.
So the Campbell study didmeasure leptin I wanted to talk
about leptin real quick leptinlevels and they found that they
(21:16):
predictably decreased during thediet in both groups, which is
expected, and past research hasrevealed something about carbs
and leptin specifically that Iwanted to cover today that, I
think, adds another dimension tothis weekend diet If you think
of leptin.
Leptin is your body's satietyhormone.
It signals that you have enoughenergy coming in.
(21:39):
It tells your brain I've gotenough energy coming in and so
I'm fine, I'm full, I'msatisfied.
When you're in a diet, whenyou're dieting with restricted
calories, the leptin goes downand that's what triggers
increased hunger.
It also is tied to yourmetabolic rate.
You have an adaptive responsewe call it metabolic adaptation
which is tied to multiplehormones, including thyroid,
(21:59):
insulin, cortisol, et cetera.
But leptin's a very, veryimportant one.
It's the primary trigger forthis adaptive response and that
is why many of us have troubleprolonging our diets for too
long, because your calories justdrop, drop, drop, drop and you
have to drop the calories alongwith them, or you just don't
lose as fast when you think ofcarbohydrates, especially when
(22:20):
you consume them in high amountsabove your daily energy
requirements.
So in this case we're jackingup to maintenance which
potentially is even slightlyabove your true maintenance at
the moment.
When you do that, we know thatit can rapidly increase leptin
on those days.
And this is a temporary thing,right, it's just temporary.
It doesn't permanently increaseyour metabolism or anything
(22:41):
that some of the influencers tryto convince you of with reverse
dieting and all that.
No, it's a temporary hormonalresponse and it might attenuate
or mitigate some of the adaptivemechanisms from the dieting,
from the energy restriction,even if it is just for a few
days.
But it gives you, yes,physiological relief, because
the leptin is higher and you'vegot the energy flooding your
(23:03):
system, but also mental relieffrom the stress of dieting.
And this is what it effectivelydoes, is it turns your weekend
into a, an advantage, and that'swhy I like this approach.
And also, you don't view youdon't view going higher on the
weekend, like when you go out toeat and you have the appetizer
and you have the dessert as thisfailure, as this all or nothing
(23:24):
thing.
You're actually optimizing,planning it in, structuring it
in.
It's pretty cool.
It's not cheating either.
It's not a cheat weekendBecause you're not just going
hog wild with unfettered accessto whatever.
You are strategically bumpingup your carbs and, by the way,
we do this in a very micro level.
When we do rapid fat loss,we'll do like four days of very
(23:48):
severe restriction and then oneday of refeed, and again, we're
not cheating on those days,we're strategically bringing up
the carbs.
So this weekend diet recognizesthat your body's not just a
calorie calculator.
It is a very complex adaptivesystem and it responds to all
the inputs how much you eat,when you eat it, how you move,
how you train, all of it.
And so we're kind of makingthis work with our natural
(24:10):
rhythms instead of fightingagainst them, and so it makes it
super sustainable.
I'm actually going to be telling, uh suggesting more of my
clients consider this than Ihave in the past, specifically
because I re-reviewed what theevidence has said and I think
there is a lot of validity tothis.
So, to summarize, dr Campbell'sresearch which again shout out
to him for doing this work inhis lab down at USF suggests
(24:34):
that the weekend diet reducingcalories more aggressively
Monday through Friday, and thenincreasing carbs to maintenance
on weekends, could give youadvantages for preserving muscle
and mitigating some of themetabolic slowdown.
Remember, it's the same fatloss but it's more muscle
retention.
So, effectively, it's more fatloss, because now maybe you
(24:56):
could go a little moreaggressively and hold on to
muscle and lose a little morefat, or you could simply stay
where you are, eat more food,potentially have better training
performance, betterpsychological adherence all of
those things we talked about andit naturally aligns with most
people's lifestyle patterns,which we're all about here.
We're all about, like, makingit work for your lifestyle
(25:16):
rather than white knuckling itand pushing through.
So if you've tried fat loss inthe past and you had, say, more
muscle loss than you wanted, oryour performance dropped faster
than you wanted and or even justpsychologically it felt like a
slog, try this out.
Right, try this out.
It's the weekend diet.
It couldn't be simpler.
If you're using macro factor, Isuggest doing it this way.
(25:37):
I suggest setting the deficitto the Monday through Friday
deficit and just distributingthe calories evenly, but on the
weekends, just manually increaseyour carbs.
I think that's the easiest wayto manage it in the app.
Alternatively, you could usethe collaborative mode to adjust
the macros a little bitmanually, which I believe you
(26:00):
could also make it work that way.
So, whatever works for you, ifyou're working with me as a
client, I'll tell you exactlyhow to do it.
Anyway, last thing I'm going toleave you with is again download
my free Precision Fat LossGuide, and I'm asking you to do
that because it does contain allof the possible flexible and
creative approaches to fat lossthat you might consider how to
do them, the speed, the duration, who it's good for, who it's
(26:23):
not good for, and they've gotcheck boxes and Xs basically in
these tables to tell you likethis is probably the ideal
dieting approach for you rightnow and then that can set you
off on a chain of discovery andlearning and setting up your fat
loss phase for success.
Just go to witsandweightscom,slash free, or just click the
(26:43):
link in the show notes at thetop to get your copy today.
All right, Until next time,keep using your wits lifting
those weights and remember thatsometimes the smartest approach
isn't doing the same thing everyday, but finding the right
rhythm that works for you.
I'll talk to you next time hereon the Wits and Weights podcast
.
One of the primary goals of fat loss is to preserve
your hard-earned muscle whileyou lose weight, and traditional
daily calorie restrictionabsolutely works for this.
But there is research thatshows how a simple adjustment to
the timing of your caloriesduring the week can potentially
take your results to the nextlevel.
So if you are concerned aboutlosing strength and muscle while
(00:22):
dieting or want an edge, thisepisode is for you.
Today, we're looking at a studythat demonstrates how
restructuring your weeklynutrition pattern preserved
significantly more lean masscompared to continuous dieting,
despite both approaches creatingthe identical calorie deficit.
We'll go over the evidence,understand why and give you a
blueprint to make it happen.
(00:59):
Welcome to Wits and Weights, theshow that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Hape, andtoday I'm excited to dig into a
research-backed strategy thatcould give you an edge in your
fat loss journey and that isstrategically timed.
Carbohydrate refeeds,essentially using your weekend,
two days a week, to jack thecarbs up so that you are eating
(01:22):
at your maintenance calories, topotentially give you an edge
when compared to having aconsistent calorie intake
throughout the week.
Now, most of us approachdieting with that simple
approach at first, which I thinkis a great place to start, and
that is, you reduce yourcalories to create a deficit and
you spread it out, so it's thesame every day and then you do
that week after week until youreach your goal, and this method
(01:43):
absolutely works.
But research suggests therecould be room for optimization.
And if you are in this camp ofwondering how do I make this
even more effective, today'sepisode might have you covered.
Because what if restructuringthe distribution of those
calories throughout your weekcould lead to better muscle
preservation and less metabolicslowdown?
(02:03):
So today I'm looking at afascinating study led by my good
friend Dr Bill Campbell at theUniversity of South Florida.
He's been on the show severaltimes, I had the pleasure of
contributing to his researchreview and we go back and forth
a lot on some of these topics.
His study with his colleagueswas called Intermittent Energy
Restriction Attenuates the Lossof Fat-Free Mass in
(02:26):
Resistance-Trained Individuals aRandomized Controlled Trial.
So I know it's a mouthful.
I will have the link to theopen access full text of the
study in the show notes.
And what this research testedis whether a specific pattern of
calorie distribution throughoutthe week could improve body
composition outcomes compared totraditional daily restriction,
(02:46):
and I kind of brushed this offbecause we're not brushed it off
, but I'll say I brushed off thestudy and when I heard Bill
talk about it on Karen Martell'spodcast and it's from 2020, but
it is worth revisiting becauseit still holds up and it's a
very powerful potentialconclusion for you to experiment
with and see if it works foryou.
Before we get into it, I do wantto make sure you have access to
(03:09):
my precision fat loss guide.
This is a free guide I createda few months ago and I tweaked
it a bit for today's episode toaccount for these refeeds.
This guide complementseverything we're discussing
today.
It walks you through thedifferent ways you can set up
your fat loss plan to make itwork, based on your personal
goals, lifestyle preferences andlevel of experience, and so it
(03:31):
includes all of that.
It also includes a whole link,a list of links to relevant
episodes on fat loss, dependingon where you're coming from.
So if you want to download yourfree copy, use the link in the
show notes or go towitsandweightscom slash free.
Again, it's the Precision FatLoss Guide link in the show
notes, usually at the very topof the show notes.
(03:52):
All right, let's look at thescience behind this approach,
and then we're going to talkabout the potential mechanisms
as to why it happened, why theresults occurred the way they
did, and then we'll talk abouthow to apply this practically to
your own fat loss phase.
So the study in 2020 waspublished in the Journal of
Functional Morphology andKinesiology, and this was not a
(04:13):
study on sedentary or obesepopulations.
It specifically examinedresistance trained men and women
.
So it's directly relevant forthose who are tuning into this
podcast and focused on physiquedevelopment, body composition,
actually losing fat, because,remember, the premise here is to
lose fat.
You have to lose body weight,but you need to do it while
(04:34):
holding on to muscle.
And if this concept is new toyou, I have other episodes that
will go over the basics.
And, again, if you get myprecision fat loss guide, the
links at the bottom, at the lastpage are will set you in the
right direction.
So back to the study.
The researchers recruited 27participants with an average of
five years of resistancetraining experience, and it was
(04:55):
a pretty simple and elegantdesign, I would say, in my
opinion.
Uh, participants were randomlyassigned to one of two diet
interventions, both lastingseven weeks.
The first group followed acontinuous energy restriction
approach.
That is essentially thestandard method most of us use
when dieting, where you have thesame deficit every day, and
they used a 25% calorie deficitevery day of the week.
(05:18):
The second group followed whatI'm calling the weekend diet.
This is the premise of today'sepisode, which is you reduce
calories more aggressivelyMonday through Friday so in this
case 35% and then increasecalories back to maintenance on
Saturday and Sunday.
And again maintenance.
What is that?
Maintenance calories are thecalories that you burn and
therefore, when you are eatingto those calories, you're not in
(05:40):
a deficit or a surplus, you'rejust eating to maintain.
And the important thing here isthose additional calories on
the weekend came exclusivelyfrom carbohydrates.
Now, when you do this inpractice we'll talk about this a
bit later you don't have to beso precise with having just
carbs.
Some, some fat, some proteinmight sneak in there, but
predominantly it's fromcarbohydrates, and there's a
reason for that.
(06:00):
And then both groups followed asupervised resistance training
program four days per week.
They both consumed the samehigh protein intake of 1.8 grams
per kilogram of body weight,which is about 0.8 grams per
pound of body weight, which isin the current recommendations
for preserving muscle during fatloss phases.
I usually give a range of 0.7to one gram per pound.
(06:23):
So it's right in there.
And what makes this studyextremely valuable is that both
approaches created the sameweekly deficit.
So that is a controlledvariable.
It's very important that thatis controlled.
The only difference was how thecalories were distributed across
the week.
So same training, same protein,same weekly calories, different
distribution, so that you canisolate the impact of that
(06:46):
distribution as a variable.
So what did they find?
Well, after seven weeks, bothgroups lost a similar amount of
body weight and fat mass.
The weekend diet group lost 3.2kilograms of weight and 2.8
kilograms of fat kilograms ofweight and 2.8 kilograms of fat.
(07:07):
The continuous or traditionaldiet group lost a little more
body weight, so 3.6 kilograms,but less a half kilogram less of
fat at 2.3.
And statistically there were nosignificant differences in
these measures.
So our first important insightfrom this is that restructuring
your weekly calorie distributiondoesn't necessarily lead to
more total weight loss or evenmore fat loss in the short term,
(07:28):
because the basic principlehere of energy balance calories
in, calories out is still gonnaapply.
If you create a deficit, youwill lose weight.
So that's important, right,we're not throwing that premise
out at all by any means.
But here's where the data getsinteresting.
When the researchers measuredfat-free mass, which is all of
the non-fat tissue you have, sothat does include muscle, but it
(07:48):
also includes bones, organs andwater that's where the
significant differences wereapparent.
So the weekend group lost only0.4 kilograms of that fat-free
mass.
The continuous dieting grouplost 1.3 kilograms, so that's
more than three times as muchlean tissue loss in the
(08:11):
traditional dieting group.
And critics might say, okay,this probably just reflects
water retention from the highercarb intake, right?
And the researchers anticipatedthis.
They then measured dry fat-freemass, which excludes total body
water.
So very, very intelligent hereto do that.
And the results were actuallymore pronounced when they did
that.
The weekend group lost only 0.2kilograms of dry fat-free mass
(08:35):
Very little to no dry fat-freemass, whereas the traditional
group lost 1.9 kilograms offat-free mass.
So it actually is even morepronounced when you look at only
dry I should say dry fat-freemass.
I mean, if you just multiply it, that's 10 times better
preservation of lean tissue ifyou're to use a multiple.
But even just in absolute terms, it's close to zero for the
(08:59):
weekend group and it's aroundtwo kilograms for the continuous
group.
It's a big difference, right?
Two kilograms is almost a poundof fat-free mass loss, and so
that is potentially, right there, a substantial advantage if
your goal is to maintain muscleand strength during fat loss,
right, instead of just lookingat the fat loss piece of the
equation, looking at the factthat muscle was very well
(09:21):
preserved.
Now the researchers alsomeasured resting metabolic rate
RMR, right, a component of yourtotal daily energy expenditure
and they found that the weekenddiet group had only half the
reduction of the traditionalgroup.
Their RMR decreased by about 38calories a day.
The continuous group reduced by78 calories per day.
(09:42):
Now, neither number is huge inabsolute terms, but we're
talking only about seven weeksand I have frequently seen in my
clients and myself large swingsin expenditure, especially a
drop during fat loss.
If you could do anything tomake that less, that means you
could eat more food and lose thesame amount of weight per week,
or you can create a biggerdeficit with the same amount of
(10:05):
food, right?
Either way it's an advantageand, again, both approaches are
shown to be effective for fatloss.
But the weekend diet strategyseems to have advantages, with
preserving muscle mass andminimizing the slowdown in your
metabolism, and that is huge.
That is actually very huge.
So we want to understand whythis is happening and if so, we
(10:25):
have to look at thephysiological mechanisms behind
them.
Why the heck wouldrestructuring your weekly
calories while maintaining thesame deficit lead to such
different body compositionoutcomes?
The first mechanism, I think,involves the carbs and the
insulin and how that impactsprotein metabolism.
When you consume carbs, insulinlevels rise.
(10:47):
I think many of us know that.
Right, blood sugar spikes,insulin spikes, whatever you
want to call it, and A lot ofpeople think of insulin as a bad
thing.
They think of it as in terms offat storage, right, and in
sedentary people it can be aproblem.
It's often associated withprediabetes, diabetes et cetera.
But when you are buildingmuscle, when you're active, when
you're lifting, it has verypowerful anti-catabolic
(11:07):
properties.
I had a whole episode on thisin the past about the benefit of
eating carbs specifically forthat purpose, which is reducing
the breakdown of muscle tissue,and it's because of the insulin.
So during a calorie deficit,what's happening?
Well, muscle protein synthesisis happening, but also breakdown
is happening, and it shiftstoward net breakdown right,
(11:31):
greater breakdown than synthesisIf you can strategically bump
up your insulin with these carbrefeeds this weekend diet.
It might create this window ofreduced breakdown that is more
pronounced than the increasedbreakdown during the week from
having slightly more restrictivecalories and doesn't compromise
(11:51):
fat loss.
So your net shift for the weekis potentially toward a little
bit less breakdown of muscle.
Okay, following me on that.
That's the first mechanism.
The second mechanism is theimpact of the continuous,
prolonged energy restrictionwith the traditional approach on
your anabolic signalingpathways.
(12:12):
Because in extended deficit weknow that it suppresses your
muscle building machinery.
We know this happens over time.
It's why you start to losestrength, you start to lose
muscle mass.
It just makes it harder tomaintain tissue.
It's not the end of the world,right?
That's why we use reasonabledeficits and reasonable
durations to minimize that.
And you can still do that andhave great results.
But by periodically returningto maintenance, even for just
(12:35):
two days a week, this weekenddiet might temporarily normalize
these anabolic pathways andgive you a little relief from
the opposite catabolic pressurethat's occurring.
So it gets you into I thinkBill mentioned this phrase
himself.
He called it a neutral anabolicstate as opposed to a catabolic
state.
(12:55):
Right, and that difference onjust those two days again could
make a difference for the weekcompared to the continuous group
and you're taking a break.
The third mechanism is theeffect of muscle glycogen.
We know that, of course, whileyou're dieting, your carbs are
lower and you are depleting yourmuscle glycogen more than you
would if you weren't restricted.
(13:15):
That impacts your trainingperformance.
It reduces your energyavailable for the high intensity
contractions from our lifting.
And then that lower trainingintensity simply means less of
the mechanical tension you'relooking to get on your muscles,
which is the primary stimulusfor maintaining muscle.
Long story short, fewer carbs,harder to train is hard and get
(13:35):
as much muscle stimulus.
And the weekend carb refeedeffectively replenishes those
stores.
Right, it's like you'rerefilling the battery, whereas
in the traditional approach it'salways a little bit depleted.
Well, now you're refilling itonce a week and because it's on
the weekend, most people trainon the weekdays, right, most
people, again, traditional kindof calendar approach and
(13:58):
therefore you're really jackingup your fuel stores right before
your first hard trainingsession of the week, which sets
you up maybe for more successand progress that if you're just
constantly slightly depleted.
And this this also brings up inmy mind the idea that the
weekend doesn't have to beSaturday and Sunday.
You may have a shift type shifttype job where you work on the
weekends.
It might be another two days ofthe week.
(14:19):
I do think it's probablyimportant to have the two days
to be contiguous.
I'm not sure the study tried tocompare that, but that would be
my thought.
Now, the study I don't think itdirectly measured workout
performance, but it's probablyan indirect result of what was
going on.
It is that replenishing theglycogen on the weekend
supported higher trainingintensity and created better
(14:40):
conditions for musclepreservation, leading to the
last component which franklyunderpins everything I just said
, and that's the psychologicalpiece, the mental piece.
Both study groups maintainedreally good adherence, over 90%
completion.
But if you think about the realworld that we live in, knowing
that you can eat more on theweekends is probably going to
(15:01):
improve your long-termcompliance and I've seen this
with all types of nonlineardieting where the variety and
the ability to eat more on somedays it just creates mental
relief and it reduces dietfatigue and that mental relief
from having the higher plannedweekend refeeds makes the
process more sustainable.
You can stick with it long termand, granted, that doesn't
(15:24):
speak directly to the weeklymuscle preservation and
metabolic slowdown, but it doesallow you to stick with the diet
and it's a great reason toconsider this anyway reason to
consider this anyway.
So that's, that's, in myopinion, the main mechanisms.
And notice, I didn't mentionleptin in there.
(15:45):
I'll get back to that a littlebit later because there's some,
I'll say, myths about leptinreplenishment and how effective
that is, but we'll get back tothat.
I want to talk about now howyou apply these to your fat loss
approach and make it practical.
So the very first thing wealways have to do during fat
loss is prepare for it, and I'mgoing to assume you've done that
.
That's outside the scope oftoday's episode, but effectively
, you've started trainingconsistently, you're tracking
(16:06):
your food, you're eatingsufficient protein and you know
what your maintenance caloriesare.
Now how do you know yourmaintenance calories?
Well, you've been tracking yourfood and weight for at least
two to three weeks.
Now.
You can do that on your own oryou can do that in Macrofactor,
which is my favorite app.
It's the only app on the marketthat does this Chronometer,
myfitnesspal none of those appscan actually estimate your
expenditure and give you realtargets each week based on that.
(16:30):
So download Macrofactor fromyour app store.
If you don't have it already,use my code,
witsandweightweights.
All one word for two weeks freeand it's going to change your
life.
But that's what you need tostart with is knowing what your
maintenance calories are.
Once you know that, you can sayokay, what rate of loss do I
want to go after?
For most people, a half apercent a week is really solid,
(16:54):
but up to 1% of your body weightper week, which is kind of the
upper end for most peopleoutside of advanced populations
that I work with, which might gomore aggressively, but usually
that's the max.
And that's because you want tobalance the meaningful progress
right.
You don't want to just take twoyears for fat loss, you want to
do it in a fairly decenttimeframe.
But you also want it to besustainable, mentally
sustainable, right?
Not just with the weekend dietapproach we're going to talk
(17:16):
about, but just in general theamount of calories that you eat
and keeping in mind that theweekend diet approach is going
to reduce your weekday calorieseven further.
So you might not want to go asaggressively because of it.
So I'm going to use a I'll callit moderately aggressive number
in here of 0.75% just to crunchsome numbers for you and give
you an idea of what it lookslike.
(17:37):
So let's say you weigh 180pounds and you're saying, okay,
I'm going to lose 1.35 pounds aweek.
And since a pound of fatcontains 3,500 calories, roughly
this translates to a weeklydeficit.
Okay, for the whole week adeficit of 4,725 calories, so a
little over 4,700 calories.
So instead of distributing thatevenly, which would be a 675
(18:01):
calorie a day deficit, theweekend diet is going to
concentrate that deficit intothe five weekdays.
So now you're going to dividethat calories by five and that
gives you a weekday deficit of945 calories.
So if your maintenance intake,your maintenance calories, are
2,500 a day right, that's howmany calories you burn, and if
(18:22):
you ate that you would maintainyour weight you would now want
to consume around 1,555 caloriesduring the weekdays.
Let's round it to 1,600, so thenumbers aren't too complicated.
So you would be eating 1600calories a day Monday through
Friday, but then on Saturday andSunday you jack it up to your
maintenance at 2500 calories,with the increase coming
(18:44):
primarily from carbohydrates.
So if you do some math, itcomes out to like an extra 200
something grams of carbs onSaturday and Sunday, which is a
decent amount of carbs, and theresulting glycogen flooding your
system.
And so what this does is itcreates the same weekly energy
deficit as if you spread it outacross seven days.
But now you have thesestructured periods of higher
(19:07):
energy availability that,according to this study, might
better preserve muscle mass andmetabolic rate, and potentially
to a really nice degree.
So for optimal results here,you are going to have sufficient
protein, which is again about0.8 grams per pound in this case
, and for our 180 pound example,that means 145 grams of protein
(19:30):
a day.
Your fat is going to be peggedat some reasonable amount,
usually around 30% of yourcalories, and then the rest come
from carbs.
Now, when you go on the weekendside of the diet, right when the
weekend comes around, you wantto add in the extra calories
from mostly carbs.
But again, naturally, you mightincrease your fats and proteins
, because a lot of the food weeat is a blend of macros, it's
(19:53):
not just carbs.
Now, granted, if you just addmore rice or add more potatoes,
you're going to have mostlycarbohydrates, you know.
Add more fruit.
Those are the sources of carbsthat I would generally recommend
are whole food sources of carbs, but of course you can have
some indulgences in there, likewe discuss.
When it comes to flexibledieting, and here's the cool
thing about the weekend diet italigns really well with how most
(20:15):
people live their life.
Right, most people have the.
They go out on the weekends,they have the social situations,
the parties, the travel.
All of that happens on theweekends generally, again,
unless you have a differentschedule, and so these higher
calorie days are perhaps moreenjoyable, more practical to
implement.
Because of these real worldlifestyle constraints and
(20:35):
because you've planned it in, itbecomes even less fatiguing and
less of a strain on yourability to feel successful,
right, like every week is a winbecause you've planned in all
this food.
And, by the way, let me tellyou, when you do this and you
get used to your weeklystructure and then Friday comes
along and then you get toSaturday, it might actually feel
like a lot of food to bump upthose carbs on Saturday and
(20:55):
Sunday.
So that's where deciding how todo it and how to adjust your
timing and meal planningappropriately for the Saturday
and Sunday, treating them asdifferent than the rest of the
week, is going to be reallyimportant here.
So the Campbell study didmeasure leptin I wanted to talk
about leptin real quick leptinlevels and they found that they
(21:16):
predictably decreased during thediet in both groups, which is
expected, and past research hasrevealed something about carbs
and leptin specifically that Iwanted to cover today that, I
think, adds another dimension tothis weekend diet If you think
of leptin.
Leptin is your body's satietyhormone.
It signals that you have enoughenergy coming in.
(21:39):
It tells your brain I've gotenough energy coming in and so
I'm fine, I'm full, I'msatisfied.
When you're in a diet, whenyou're dieting with restricted
calories, the leptin goes downand that's what triggers
increased hunger.
It also is tied to yourmetabolic rate.
You have an adaptive responsewe call it metabolic adaptation
which is tied to multiplehormones, including thyroid,
(21:59):
insulin, cortisol, et cetera.
But leptin's a very, veryimportant one.
It's the primary trigger forthis adaptive response and that
is why many of us have troubleprolonging our diets for too
long, because your calories justdrop, drop, drop, drop and you
have to drop the calories alongwith them, or you just don't
lose as fast when you think ofcarbohydrates, especially when
(22:20):
you consume them in high amountsabove your daily energy
requirements.
So in this case we're jackingup to maintenance which
potentially is even slightlyabove your true maintenance at
the moment.
When you do that, we know thatit can rapidly increase leptin
on those days.
And this is a temporary thing,right, it's just temporary.
It doesn't permanently increaseyour metabolism or anything
(22:41):
that some of the influencers tryto convince you of with reverse
dieting and all that.
No, it's a temporary hormonalresponse and it might attenuate
or mitigate some of the adaptivemechanisms from the dieting,
from the energy restriction,even if it is just for a few
days.
But it gives you, yes,physiological relief, because
the leptin is higher and you'vegot the energy flooding your
(23:03):
system, but also mental relieffrom the stress of dieting.
And this is what it effectivelydoes, is it turns your weekend
into a, an advantage, and that'swhy I like this approach.
And also, you don't view youdon't view going higher on the
weekend, like when you go out toeat and you have the appetizer
and you have the dessert as thisfailure, as this all or nothing
(23:24):
thing.
You're actually optimizing,planning it in, structuring it
in.
It's pretty cool.
It's not cheating either.
It's not a cheat weekendBecause you're not just going
hog wild with unfettered accessto whatever.
You are strategically bumpingup your carbs and, by the way,
we do this in a very micro level.
When we do rapid fat loss,we'll do like four days of very
(23:48):
severe restriction and then oneday of refeed, and again, we're
not cheating on those days,we're strategically bringing up
the carbs.
So this weekend diet recognizesthat your body's not just a
calorie calculator.
It is a very complex adaptivesystem and it responds to all
the inputs how much you eat,when you eat it, how you move,
how you train, all of it.
And so we're kind of makingthis work with our natural
(24:10):
rhythms instead of fightingagainst them, and so it makes it
super sustainable.
I'm actually going to be telling, uh suggesting more of my
clients consider this than Ihave in the past, specifically
because I re-reviewed what theevidence has said and I think
there is a lot of validity tothis.
So, to summarize, dr Campbell'sresearch which again shout out
to him for doing this work inhis lab down at USF suggests
(24:34):
that the weekend diet reducingcalories more aggressively
Monday through Friday, and thenincreasing carbs to maintenance
on weekends, could give youadvantages for preserving muscle
and mitigating some of themetabolic slowdown.
Remember, it's the same fatloss but it's more muscle
retention.
So, effectively, it's more fatloss, because now maybe you
(24:56):
could go a little moreaggressively and hold on to
muscle and lose a little morefat, or you could simply stay
where you are, eat more food,potentially have better training
performance, betterpsychological adherence all of
those things we talked about andit naturally aligns with most
people's lifestyle patterns,which we're all about here.
We're all about, like, makingit work for your lifestyle
(25:16):
rather than white knuckling itand pushing through.
So if you've tried fat loss inthe past and you had, say, more
muscle loss than you wanted, oryour performance dropped faster
than you wanted and or even justpsychologically it felt like a
slog, try this out.
Right, try this out.
It's the weekend diet.
It couldn't be simpler.
If you're using macro factor, Isuggest doing it this way.
(25:37):
I suggest setting the deficitto the Monday through Friday
deficit and just distributingthe calories evenly, but on the
weekends, just manually increaseyour carbs.
I think that's the easiest wayto manage it in the app.
Alternatively, you could usethe collaborative mode to adjust
the macros a little bitmanually, which I believe you
(26:00):
could also make it work that way.
So, whatever works for you, ifyou're working with me as a
client, I'll tell you exactlyhow to do it.
Anyway, last thing I'm going toleave you with is again download
my free Precision Fat LossGuide, and I'm asking you to do
that because it does contain allof the possible flexible and
creative approaches to fat lossthat you might consider how to
do them, the speed, the duration, who it's good for, who it's
(26:23):
not good for, and they've gotcheck boxes and Xs basically in
these tables to tell you likethis is probably the ideal
dieting approach for you rightnow and then that can set you
off on a chain of discovery andlearning and setting up your fat
loss phase for success.
Just go to witsandweightscom,slash free, or just click the
(26:43):
link in the show notes at thetop to get your copy today.
All right, Until next time,keep using your wits lifting
those weights and remember thatsometimes the smartest approach
isn't doing the same thing everyday, but finding the right
rhythm that works for you.
I'll talk to you next time hereon the Wits and Weights podcast
.
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Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!