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July 21, 2025 28 mins

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--

There was a day when everything we thought we knew about losing weight got turned upside down.

For decades, the advice was simple: eat less, move more.

But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything.

This landmark Episode 350 explores the paradigm shift that revolutionized our understanding of metabolism, fat loss, and why 95% of people regain lost weight.

Main Takeaways:

  • Your body doesn't just passively lose weight, it actively fights back by slowing metabolism and increasing hunger within 2-3 weeks of dieting
  • The shift from moral food judgments to flexible, data-driven nutrition revolutionized sustainable fat loss
  • Three game-changing strategies emerged: macro tracking as a foundation, working with (not against) metabolic adaptation, and strength training as metabolic insurance
  • This scientific revolution changed how we view our bodies, from broken machines needing punishment to intelligent adaptive systems responding to our lifestyle signals

Episode Mentioned:

Timestamps:

0:01 - The day everything changed about weight loss
4:30 - Why the "eat less, move more" approach failed
8:47 - How your body fights back: the hormone cascade
10:47 - The rise of flexible dieting and evidence-based coaching
12:29 - Key people who changed the game
14:37 - From food restriction to food awareness
19:35 - 3 game-changing strategies from the research

 

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Transcript

Episode Transcript

Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:02):
There was a day when everything we thought we
knew about losing weight gotturned upside down.
For decades, the advice wassimple Eat less, move more.
If you hit a plateau, eat evenless and move even more.
And if that didn't work, well,you just weren't trying hard
enough.
But then scientists startedasking a different question.
Instead of blaming people fortheir failures, they started
studying why weight loss alwaysseemed to get harder over time.

(00:24):
What they discovered changedeverything.
They found that your body isn'tjust passively losing weight.
It is actively fighting back,slowing your metabolism,
cranking up your hunger anddefending every pound you're
trying to lose.
Today you'll learn exactly whenthis shift happened, why it
matters for your own fat lossjourney and the three
game-changing strategies thatemerged from this research that

(00:44):
can finally help you lose fatand keep it off.
Welcome to Wits and Weights, theshow that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host certifiednutrition coach, philip Pape,

(01:07):
and today we're exploring one ofthe most important paradigm
shifts in the history of weightloss science, and what better
topic for our landmark 350thepisode?
I love history andunderstanding where the modern
thinking came from over time,and today's episode isn't just
another basic mechanics or fatloss or calories in, calories

(01:30):
out episode.
This is a story of how ahandful of researchers
completely rewrote what we knowabout fat loss, about metabolism
, and why so many peoplestruggle to keep the weight off
and, more importantly, how youcan use this knowledge to break
free from that cycle that we'reso used to, that cycle of losing

(01:50):
and regaining the same 20pounds over and over again.
Now, if you've been noddingalong today thinking, yeah,
that's exactly what I need tofix, then don't just listen,
please.
I want you to implement theinformation.
I want you to build your systemthat works for you.
And if you want a little extrahelp with that, that's what we
do inside Wits and WeightsPhysique University, where we

(02:11):
give you all the tools, themethods, the system to train
smarter, to eat with clarity, tostop second guessing yourself
and really quicken that process.
Not a quick fix, not fastweight loss, but get to what
works for you efficiently.
We don't want to burn you out.
We just want to give you aframework so that you can look
like you train, look like youlift, feel confident doing it.

(02:33):
We just relaunched it.
It's $27 a month If you joinnow using the exclusive link for
podcast listeners in the shownotes.
I'm going to throw in a customnutrition plan for free and
build that out for you.
All right, let's start with theold model, when simple seemed
like the answer regarding fatloss.
Let's go back to the 90s andearly 2000s.

(02:55):
Now, I know that doesn't seemlike that long ago, but that's
sort of when a lot of the bigshifts started to happen.
When you look back in thehistory, it took a while, it
took decades of research to evenget us to that point.
But around this time the 90s,early 2000s the weight loss
world was, I'll say, simple interms of how it was marketed
Energy, balance calories incalories out, create a deficit

(03:18):
of 3,500 calories for the weekand lose a pound of fat.
Eat clean, avoid junk food, doyour cardio, do your running and
the weight comes off.
And if it stops working for you, if you hit a plateau, then
you're probably not working hardenough.
You're either cheating on yourdiet, or you're not tracking
your food, or you're not workinghard enough.
And the solution is still thesame.

(03:39):
Hey, the principle is you'vegot to cut calories to be in
that deficit, you've got to addmore movement to increase how
much you burn, and one of thebest ways to do that is just
eliminate this food group orthat food group or use a point
system or use some clearlydelineated set of rules based on
what foods you ate, and it madea lot of sense.
It sold a lot of books.

(03:59):
I was on that train for a longtime and as much as
thermodynamics and basic energymath do work, that is the very
end of the root cause chain ofwhy we have issues.
The energy balance.
Just because it's a fact ofnature doesn't mean we can take
that back and say, okay, great,I'm just going to, I'm going to

(04:21):
cut calories and remove more.
It's going to solve the problembecause everything is
interconnected.
And that's one of the majorproblems with this thinking is
that people would do this.
You would start strong in a dietLike I'm going to diet on
Monday, I'm going to, I'm goingto lose weight, I'm going to
just crank up the movement, I'mgoing to go on that treadmill,
I'm going to cut calories.
And then you hit a wall.
The scale stops moving, eventhough you're eating even less,

(04:42):
even less than you think washumanly possible or for your
size or your age or your weight.
Right, we understand thislanguage right.
I should be able to lose weightat this level of calories.
But I'm not right.
You're exhausted, you're moody,it hits your energy.
You feel like you're alwaysdieting.
You can't sustain that extremerestriction.
And then what happens?
Well, what do you go back to?

(05:04):
You go back to what you'redoing before, or you just eat
more, even if you are trying torestrict foods, and the weight
comes flooding back, often fewextra pounds as a bonus, more
body fat, your physique lookseven worse even at the same
weight, et cetera, et cetera.
And what got me thinking aboutthis topic recently?
Because if you guys listen toWits and Weights for a while,
while you know I've covered bodyfat overshooting and the five

(05:25):
percent of people who actuallymaintain their weight and fat
loss versus weight loss.
But I wanted to kind of put thewhole history of it together
here so you understand the chainof where we got to today and
why I even created my podcastand why I personally finally
found success in my 40s when itcomes to fat loss.
And I thought about thisrecently because a client told

(05:46):
me, you know, she's been stuckin this cycle for 15 years and
it's the same story I alwayshear and I don't mean to
belittle what the clientele, ifanything, I'm trying to suggest
that we've all been there.
So many of us have that commonstory of 15 years losing the
same 25 pounds, regaining it,starting over with an even more
restrictive approach.
Then you exacerbate it with age,with stress, with okay, now

(06:09):
it's my hormones, or menopause,and you think it's your problem,
right?
Or it's unique to you, or youcannot possibly, without
starving yourself, get theresult that you want.
And that's what the old modelteaches us that hey, if the
system didn't work, it's yourfault, right?
You don't have the willpower,or you're cheating on your
calorie intake.
I see this all the time onInstagram, right?

(06:30):
The first thing is, oh, you'reprobably not tracking accurately
and you know what.
There's probably some truthwith that, but the vast majority
of people I talk to they'reinformed, they're educated,
they're intelligent, they'velistened to the show, they've
read stuff, they may even betracking their macros and their
calories and no, they know whatthey're eating and still it's
not working for them.
So, is it the discipline?
Is it the consistency?
Is it all these things we talkabout you know, when I have

(06:52):
guests and everything else?
Or what if it's the systemitself that was flawed.
So that leads us to what I'llcall the, the, the first
scientific revolution of thiscentury.
In the early 2000s, researchersat Columbia University started
asking a different question.
Instead of assuming people weredoing something wrong, they
decided to study what washappening inside their bodies

(07:15):
during weight loss.
So we have Dr Rudy Label and DrMichael Rosenbaum, who
conducted studies between 2001and 2008, took people, put them
in metabolic chambers, measuredexactly how many calories they
were burning before, during andafter weight loss, and a lot of
their findings upended things.
And it kind of shocked people,and you know we take this for
granted today, but this stuffwasn't really well understood

(07:38):
until the last couple decades.
What they found is, when peoplelost weight, their metabolism
didn't just drop by the amountsyou would expect from being
smaller which, by the way, itdoes.
It does do that.
Okay, if you're not even awareof that the fact that when you
lose weight, you're going toburn fewer calories just because
you're smaller it actuallydropped way more than that An
additional 200 to 500 caloriesper day beyond what the math

(08:00):
predicted Right.
And it's because your body wasbasically hitting the brakes on
burning calories, because youwere depriving it of resources,
right?
We understand this now asmetabolic adaptation or adaptive
thermogenesis, and it gets evenmore fascinating when you look
at how it happens, because theresearchers found the metabolic

(08:21):
slowdown happens very quickly,within two to three weeks of
starting a diet.
We know this later on, whenthey look at thyroid, how it can
drop by an average of somethinglike 6% in a 500-calorie
deficit, and it happens veryquickly, and so it's not just
about burning fewer calories,it's really the body going into
this coordinated defense modewith your hormone cascade.

(08:47):
Let's start with leptin.
Leptin is your satiety hormone,right.
It keeps you full.
Well, that drops massively.
Now you're constantly hungry.
Grelin, your hunger hormonethat goes way up and that makes
everything you look at lookdelicious.
Your thyroid hormone I justmentioned T3, drops.
That slows your metabolism.
That's like the metabolicregulator.
Your nervous system, even downregulates, and that makes you

(09:08):
fidget less and move less.
Your non-exercise activitythermogenesis goes down
unconsciously, without evenrealizing it.
So this isn't about brokenmetabolisms.
This is about what some peoplecall survival mode.
I don't like that term.
I think it's not reallyscientific or accurate.
But you kind of get the idea,though, that your body's doing
what it evolved to do, andthat's protect you from what

(09:30):
it's perceives as a lack ofenergy, which you could say is
like starvation, right, exceptwe're not at quite at that point
yet.
It's just a down regulationoverall in your resources and
your calorie burning, down tothe cellular level via hormones.
And, by the way, as a quickaside, I mentioned our Physique
University.

(09:50):
One of the things we love to doin there is give you education
on metabolic adaptation.
We've done live calls thereplays are in there in
perpetuity about, hey, when myexpenditure, when my metabolism
does drop, what the heck isgoing on and how can I tell what
that might be for me.
Because we're not going to begoing and doing blood work and

(10:11):
analyzing our hormones andeverything during a diet.
No, we are going to want tounderstand the inputs and
outputs and what things we havecontrol over, what things we
don't, what things weunconsciously have control over
but we don't realize we'relosing control like the
fidgeting, and what can we doabout it?
Right?
So, just just as a quick aside,I mentioned physique university
.
We've just relaunched with anew lower price tier.

(10:32):
It used to be 87 a month, nowit's 27 a month, and I have an
exclusive link in the podcastshow notes where, if you use
that link, I'm going to give youthe nutrition plan for free
which normally is an add-on andthat'll help you get there and
start to deal with all of thisstuff with metabolic adaptation.
All right, so let's continuewith the story here.
Right, as metabolic adaptationresearch started to explode in

(10:54):
the scientific community, a newapproach started emerging on the
practical side that was nolonger being pushed by the big
diet companies and the big bookpublishers right, you think,
like Weight Watchers, forexample, back in the day, atkins
.
Right, there's entireecosystems built around these
very influential brands, but thenew approaches or methods were

(11:16):
coming from researchers andcoaches who are paying attention
to the science and applying it.
It definitely wasn't comingfrom the healthcare industry.
We know to this day we have ahuge dearth in nutrition and
training education amonghealthcare practitioners.
Hopefully that will improve.
But on the ground, boots on theground, coaches, researchers,
trainers, and so here's where weget the idea of flexible

(11:38):
dieting, and I know what you'rethinking Like if you've never
heard that term before.
You're thinking, oh, is thatjust another diet Like the
flexible diet?
No, flexible dieting is not adiet, it's just a philosophy
based on being a little bit moreprecise and having ranges and
guardrails, but eating whateveryou want within that very
flexible structure, right.

(12:00):
In other words, you can stillhave restraint and control and
knowledge about what you'reeating, but you don't have to
exclude foods.
You don't have to judge foods.
You can eat for your goals in amuch more flexible way, but you
still have to have guardrailsin place, which is an important
concept, because sometimespeople think of flexible diet as
just eat whatever you want.

(12:21):
No, that's not what it is.
There's still a level ofcontrol and Dr Lane Norton
pretty much everybody wholistens to this probably knows
about Dr Lane Norton.
He started popularizing conceptsthat we talk about a lot today,
like reverse dieting, dietbreaks, fat loss, body fat
overshooting.
Eric Helms and the team at 3DMJlove those guys.
Eric's been on the show a fewtimes.

(12:42):
They began teachingevidence-based physique coaching
.
Eric partnered with Andy Morganand wrote the muscle and
strength pyramids, which I thinkthe new revision is coming out
very soon, so I'm excited forthat.
It's one of the books thatchanged my life back in the year
2000, or I mean 2020, I shouldsay 2020.
I'm not that old 2020.
Alan Aragon, you know wrotebasically came up the term

(13:03):
flexible dieting and a lot of itcame out of the bodybuilding
forums where they talked aboutif it fits your macros right,
which is kind of abastardization or a subset of
flexible dieting, because it'snot just about that.
And coaches like Sohee Leestarted combining behavioral
psychology with macro trackingso that you could say, look, we
can have tracking, we can trackour calories and macros, we can

(13:25):
be precise and have flexibilityin how we do that and combine it
with behavioral psychology,with habit formation, with
self-efficacy, withself-motivation theory all of
that stuff combined together tokind of get out of that
restriction binge cycle whereyou don't have the control,
where you are just cutting andyou don't have any skill
development.
Right, you can follow keto andprobably get some pretty good

(13:48):
results if you know why you'redoing it and you carry those
principles forward.
But that's not what happens.
People follow carnivore, ketoand fasting and they're
basically following a set ofrules that may apply in the
short term to get a specificgoal, but then they don't know
what to do afterward.
They don't develop skills fromthat.
Why are we doing this?
You know I can use intermittentfasting or time-restricted
feeding with myself or clientsin a very intentional way,

(14:13):
knowing why we do it.
We're not doing it to loseweight.
We're doing it to control ourschedule for our meals, for
example, or to control ourhunger signals.
We're not doing it to loseweight.
And so, anyway, all of thisreally cool research that was
coming out at the practicallevel, which we still carry
forward to today in this ethosthat I espouse as part of wits
and weights, is what made theapproach revolutionary.

(14:37):
Instead of eliminating foods,you just track them, you just
get awareness, you measure, youtrack.
It's like a budget for yourfood.
It's actually a pretty simpleconcept that, for some reason,
people get really hung up withbeing, you know, obsessive or
too much or too hard, and it'sactually very, very simple and
easy to do and you can make itflexible for you.

(14:58):
So, instead of like eatingclean, which sounds simple on
its surface but in reality,you're making hard choices every
day in situations that are outof your control, like
restaurants and travel, and itjust gets so stressful and
fatiguing mentally, instead ofthat, you just have guardrails.
Okay, I'm going to try to hitthis much protein, stay within
my fats and carbs, get somefiber and micros and I've got

(15:20):
the whole plethora of the bountyof amazing animal and vegetable
.
You know animal and plantproducts to choose from, based
on all the other things that Icare about, like my social life,
my ethnic.
You know eating cuisine my howdelicious it is, my recipes that
I like right, where you're notconstrained anymore by someone
else's list.

(15:41):
And so, instead of sufferingthrough endless restriction
style diets, you plan strategicperiods, periodization periods
of higher calories to be fueledand energized and nourished for
your lifting and your musclegrowth, and lower calories to
release some stored energy inthe terms of fat loss, and doing

(16:02):
it while other lifestylepractices are in place which are
a little bit outside the scopeof today's episode, but not
completely, because we can neverget away from the fact that you
have to be resistance, trainingand being an active person for
all of this to work togetherreally well for your health.
But the key here is that thefocus shifted from moral

(16:22):
judgments about food to dataabout food, no more good and bad
foods.
And, by the way, I've heardpodcasters and some that I
really respect, some whoseprobably shows I'm probably
going on soon, so hopefully Iframe this the right way Say
both sides of this equation.
Oh no, but there are good andbad.
Let's stop saying that thereare no good and bad foods.
There are bad, there'sprocessed and junk food, blah,
blah, blah.
And then others who you knowwill say like absolutely you

(16:45):
shouldn't label foods good orbad because of the moral
judgment.
I think that dietary patterns,everything you eat as a whole,
can be healthy or not healthy,and can serve your goals or not
serve your goals.
But, like a Snickers bar,itself has no label associated
with it other than here's whatit contains, here's how it's

(17:07):
made, here's what it does inyour body.
Now you go and make yourinformed choice of whether that
is good or bad for you.
That is my opinion.
But at the same time, Iunderstand that we want to
classify foods in a way thatbucketizes them for us.
So, for example, I'm going toput a Snickers bar in the
indulgent, highly processed,ultra palatable treats part of

(17:30):
my diet, which means it's goingto be relegated to a very, very
small set of situations and avery small percentage, right?
So if you looked at my overalldietary pattern, you would say,
okay, you're kind of treatingthat Snickers like a pariah over
here, and isn't that mean it'sbad?
Well, yes, except it's not badin the sense that I feel bad if
I eat it because I've chosen toeat it.
Because it's bad.
Well, yes, except it's not badin the sense that I feel bad if

(17:50):
I eat it because I've chosen toeat it, because it's within that
context.
That makes sense.
I hope that makes sense.
So, instead of it being a moraljudgment, you're just picking
foods that fit your goals andgetting rid of foods that don't.
That's really it, and there'smany goals.
I acknowledge that not justgaining and losing weight, but
also your health and your bloodsugar right and taste

(18:11):
preferences and like avoidingthings that maybe you would
binge on, et cetera.
Now I remember when I firststarted implementing this back
in with clients.
What was that Like four or fiveyears ago?
Where I quickly realized thatthis wasn't a physical thing.
Yes, it's physical on itssurface, but it is far more
psychological.

(18:32):
For the first time when someonedoes this, when someone shifts
their approach from the moraljudgment to the flexibility,
people feel like they havecontrol.
Now that's liberating, right.
The food is not controllingthem.
Now you can go out to dinnerwith friends and still hit your
goals, or you can plan around it.
You can still include foods youenjoy without being guilty

(18:54):
about it or feeling shame overit, like that's the power in all
of this.
So we went to flexible dietingand all the fun things that come
around that, with periodization, with meal timing, with refeeds
and fat loss and all that funstuff.
And then what came out of thisrevolution which, again, is
pretty recent it's only the last15 years or so we get some fat

(19:16):
loss strategies that help usapproach this in a much more
liberating and effective way,and I've covered this ad nauseum
on other episodes, but I'm justgoing to give you three of my
favorite takeaways here.
The first one, from all of thisscience, from all of this
evolution of the research, isthat basically, tracking macros

(19:38):
is a good foundation for thisflexible way of eating.
Now I'm not going to.
I have some more things to sayabout it, but before I do and
you think, oh, but what aboutintuitive eating?
And what about people who don'twant to track macros but they
want to track other things?
I think macros are a proxyright.
They're a proxy for the typesof energy you're going to put in
your mouth that support yourgoals.

(19:58):
And there are other ways totrack that are proxies for
macros.
So I'm not excluding completelythe ability to do, say,
portion-based tracking.
I'm going to track theseportions of fats, protein, carbs
it's still macros ormicronutrient-based tracking.
You know what the micros stillget up to the level of macros,

(20:19):
no matter which way you cut itright.
And so what I'm trying tocompare or contrast macro
tracking to is really thealternative of not tracking it
but instead excluding foods.
Right, and we're not talkingabout obsessively counting to
the gram if that is notappropriate for you, which, by

(20:40):
the way, the research shows thattracking doesn't make you
obsessive.
People who are inclined to beobsessive may exacerbate that
with certain forms of tracking,but it has nothing to do with
the tracking itself.
But when we talk about trackingand awareness of food now we can
be very strategic abouttargeting our nutrients and I
say nutrients to capture macroand micronutrients.
It's basically all the energysources coming in.

(21:02):
That includes protein, where wewant a certain minimum to
preserve and build muscle mass.
Right, we want to hold on tomuscle mass during fat loss.
We want to build it while we'rebuilding.
We know that it keeps us full,adequate fats for hormone
production, carbs for energy,performance and sanity.
And then you drill down to themicros.
We need fiber for satiety, fora bunch of health reasons, all

(21:23):
the micronutrients, of course.
And when you track your food,your macros, whatever you want
to say that you're tracking, youare effectively monitoring the
quality of your nutrition, whereyou can change the levers up
and down right, not based oncutting out whole foods, whole,

(21:44):
entire food groups, but byshifting the balance of
different foods that you like toeat.
So that's really important as afoundation.
The second strategy or gamechanger from this revolution is
metabolic adaptation andunderstanding it and
understanding how to work withit and not against it, like
acknowledging that it exists,that you can't do anything about

(22:06):
it existing and therefore wehave to control what we do to
work around it to lessen itsimpact.
Right, because, for example,simply eating in a smaller
deficit will lessen the severityof the metabolic adaptation,
although you're making thetrade-off of taking longer to
lose the fat.

(22:27):
So it's understanding thosetrade-offs.
It's using planned diet breaks,whether it's a two-day refeed,
weeks of eating at maintenanceor months at maintenance, or
even going into muscle buildingphases understanding that that
is a break from dieting as wellto support your hormones, to
give you a psychological breakfrom any form of restraint or

(22:47):
restriction or deprivation.
You know, even if it is acalorie deficit with flexible
dieting, you're stillrestricting something.
Right, you are restricting theamount you eat and that can give
you a psychological fatigue.
And then it means, when you aredone, you know how to sustain
that, you know how to recoverright.
Reverse dieting is a famous termor a popular term in the
industry.
I don't like reverse dieting, Icall it recovery dieting,

(23:10):
because we use macro factor,where you know what your
metabolism is at the end of adiet and therefore you can
recover very quickly withoutworrying about gaining extra fat
.
So it means doing thatstrategically after a fat loss
phase to increase your caloriesand with the knowledge that you
know how much to eat now tomaintain and recover.
And then, third, we finallyunderstood with all of this data

(23:35):
that strength training was abig missing piece for everyone
and notice, I didn't even talkabout it the whole episode until
just now.
But it is your metabolicinsurance, both the active
training and the building ofstrength and muscle.
And the only way you're goingto lose fat when you're losing
weight is to preserve and buildmuscle through training and that
supports your metabolism andthat also makes all of this

(23:57):
other stuff work moreeffectively and efficiently and
more aligned with what you'retrying to do.
Not just having muscle to burncalories.
That's a tiny piece of it.
It's the training stimulus thattells your body that building
and holding muscle is important.
Then it cascades to all thethings we've been talking about
on the show recently, likereducing inflammation,

(24:20):
increasing insulin sensitivity,allowing you to better dispose
of glucose so you can eat morecarbs to build more muscle, and
so on, and to kind of take allthis information into something
that's, I think, very powerfulabout how we look at our bodies.
Right, it didn't just changehow we talk about weight loss
and I would argue it stillhasn't changed it in everybody's

(24:41):
mind.
Only a small percentage ofpeople really get it right now,
and that's the purpose of witsand weights is to really spread
that message, and I hope youshare this podcast with others
too, so that they can startlearning and get those aha
moments of oh my goodness, wow,you're right, it's not about
scale, weight and weight loss,about all these other things.
It's incredible.
For the first time in decades,we stopped treating the human
body like this broken machinethat needed to be fixed and

(25:03):
punished, right.
That's very prevalent in the80s and 90s this ethos of punish
and sweat and sore and pain,right?
Some of you that are youngermay not even have seen that, but
it's still in our culture.
Instead, think of your bodylike an intelligent adaptive
system that responds to thesignals we give it through our

(25:24):
food, our training and ourlifestyle.
It's beautiful, it's awonderful thing.
It's why I like applying thisengineering lens to the body,
and everyone we work withwhether that's one-on-one or in
Physique University who appliesthis systemic approach and is
patient doing it, will lose thefat that they're trying to lose.
They're going to keep it offand they're going to keep it off

(25:45):
as long as they want.
Many of them, of course, goahead and they say you know what
I want?
To build muscle now, and thenthey get into a whole new phase
of growth, and then your bodyand you are on the same team and
that's a real victory here,right?
It's not about weight loss.
It's about changing yourrelationship with food, which is
something you interact withmultiple times every day for
your entire life.
It's so important to beinghuman, your body itself, which

(26:05):
is the thing you're with all thetime and the entire process of
transformation so that you workwith your physiology.
So I thought it'd be cool tokind of take a walk down the
memory lane here today with thisepisode and talk about this.
You know what happened quietlyin research labs and practical
coaching sessions, as thesestudies and the client

(26:26):
transformations occurred overyears and years and people
stopped asking you know, why arewe all failing and so horrible
as people and awful at doingthings and sticking with things?
And instead, why is the systemnot working for us?
Are we just fundamentally notdoing this the right way?
And I think that is where itgot us to a better understanding
of sustainable fat loss that wetalk about today.

(26:48):
And the beautiful thing aboutthis revolution is it's still
happening.
It's still happening.
That's why we need podcastslike this to start to drown out
the ridiculous noise that'sstill stuck in the old world,
because every day, people arediscovering they don't have to
choose between enjoying food andachieving their goals.
I still see so many peoplejumping into carnivore.

(27:09):
I'm like, guys, what are youdoing, unless you're using it as
an elimination diet to see whatdoesn't work well for you and
then adding the food back in?
What are you doing?
You don't need to do that.
What's the point?
There's no need to do thatright.
Just have a flexible diet andlift weights and do the things
we talk about.
Be consistent, for sure.
You don't need to be perfect.

(27:30):
The data is going to beat theemotion, and working with your
body is going to be way morebeneficial than wondering why
you're broken and trying tofight this through more
restriction.
All right, if you enjoyed thisepisode, I think you should
check out a classic episode.
I'm going to call it classic.
It's episode 104, called fatloss versus weight loss.
I think it's a perfectfollow-up to today's discussion.

(27:51):
It goes deeper into why thesedistinctions matter and then
some practical strategies toprioritize fat loss over weight
loss.
So I would pick that as yournext episode, episode 104, fat
loss versus weight loss.
I'll include the link in theshow notes.
Until next time, keep usingyour wits lifting those weights
and remember the day everythingchanged wasn't when we

(28:13):
discovered new ways to restrictourselves.
It was when we finally learnedto respect the incredible
adaptive machine we call ourbody.
I'll talk to you next time hereon the Wits and Weights podcast
.
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