Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism

→ Join our free Facebook group for evidence-based strategies, nutrition and training support, and live Q&As -- Certain proteins are said to have anti-inflammatory properties, but how much does your choice of protein actually impact inflammation? What about "anti-inflammatory" foods and diets in general? We dive into the latest research to see if swapping protein sources can truly improve longe...

Think burning more calories requires more time in the gym? Think again. Non-Exercise Activity Thermogenesis (NEAT) makes up 15-30% of your metabolism and can be the difference between fat loss success or frustration. Here’s how to increase your calorie burn all day long—without formal exercise. This is part 5 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide th...

We all know workouts burn calories—but how much do they actually contribute to metabolism? The Exercise Activity Thermogenesis (EAT) component of metabolism is often overestimated, especially for fat loss. Find out why cardio alone won’t cut it, and what actually gives you the edge when it comes to long-term metabolism. This is part 4 of a 5-part series on Metabolism this week. We are offering a f...

You’ve heard that eating protein increases metabolism—but is that just another nutrition myth? The Thermic Effect of Food (TEF) makes up about 10% of your daily calorie burn, and not all foods are created equal. Let’s break down what TEF really does—and how to maximize it for fat loss and muscle building. This is part 3 of a 5-part series on Metabolism this week. We are offering a free Nutrition 1...

Your Basal Metabolic Rate (BMR) is the biggest slice of the metabolism pie—responsible for 60-70% of the calories you burn daily. But what actually affects it? And can you really "boost" it? Let’s separate fact from fiction when it comes to your resting calorie burn. This is part 2 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to...

Ever wonder why some people seem to burn calories effortlessly while others struggle? Metabolism isn’t just about genetics or a "slow" system—it’s made up of 4 components that control how much energy you burn daily. Find out what they are and how to use them to your advantage. This is part 1 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows...

Is WHEN you eat protein just as important as how much you eat? Find out how protein timing can supercharge your muscle growth and fat loss goals. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind...

If you want to burn fat and keep it off, should you focus on lifting weights or cardio? Discover which approach is superior—and why it might surprise you. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the scienc...

Intermittent fasting sounds like a magic bullet, but is it really? Find out if meal timing really makes a difference—or if it’s just another overhyped trend. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the sci...

Are seed oils really harmful, or have they been unfairly vilified? Find out what the latest science says about polyunsaturated fats, how they affect your health, and where they fit into a balanced diet. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable h...

Think cutting carbs is the key to fat loss? Think again. Learn how strategic carb intake can fuel your workouts, protect your muscle, and still fit into your fat loss goals. -- ⁠⁠⁠Ask a question for the podcast here⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives dee...

What you eat every day shapes how you look, feel, and perform—but there’s more to it than you think. Learn the simple adjustments that can make all the difference for your body composition. -- ⁠⁠Ask a question for the podcast here⁠⁠ ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip...

Reaching your health goals can feel overwhelming—but the right coach can make all the difference. Learn how nutrition and fitness experts use tailored strategies and accountability to help you break through plateaus and finally see results. -- ⁠⁠Ask a question for the podcast here⁠⁠ ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, mu...

We’ve been using BMI for decades, but is it really telling the full story? Learn why it’s time to move beyond this outdated metric and what you should focus on instead. -- ⁠Ask a question for the podcast here⁠ ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the scie...

Perimenopause can feel like a storm of symptoms—but there’s a way to take control. Discover how the way you move and what you eat can ease hormonal changes and help you thrive during this transition. -- ⁠Ask a question for the podcast here⁠ ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Ph...

Frailty isn’t just about aging—it’s the loss of strength, muscle, and independence. But you don’t have to let it happen. Learn how these 2 essential habits keep you strong, mobile, and thriving at any age. -- ⁠Ask a question for the podcast here⁠ ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, wh...

THIS type of exercise is the key to sustainable fat loss, metabolic health, and long-term well-being, especially as you age. Without it, you'll lose muscle, so it's perhaps the one form of exercise we NEED to do as we get older. A recent article highlights why it should be the foundation of your fitness routine. -- Ask a question for the podcast here ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weigh...

The “coffee loophole diet” claims that adding cinnamon, lemon juice, or butter to coffee can boost metabolism and aid weight loss. But does this viral trend hold up to scientific scrutiny? -- ⁠ Ask a question for the podcast here ⁠ ⁠⁠⁠ ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow the Wits & Weights podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip di...

The carnivore diet is making a comeback, claiming to optimize health by eliminating plant-based foods. Meanwhile, vegan brands face shifting consumer preferences and scrutiny. -- ⁠Ask a question for the podcast here⁠ ⁠⁠⁠ ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into t...

Why does this country consistently rank as one of the healthiest nations in the world? The answer might be their school lunch program and cultural approach to nutrition. -- ⁠ Ask a question for the podcast here ⁠ ⁠⁠⁠ ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow the Wits & Weights podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the...

Discover 5 major food trends expected to dominate 2025, from protein-packed snacks to global spice blends. Are these trends worth your attention, or just marketing hype? -- ⁠ Ask a question for the podcast here ⁠ ⁠⁠⁠ ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow the Wits & Weights podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the...

The 90-30-50 diet is trending for weight loss with three simple daily minimum targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat. But does it work, or is it just another fad? -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, mus...

You can’t out-exercise hours of sitting. A new study shows how prolonged sedentary behavior affects metabolic health, even in those who meet exercise recommendations. -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠ @witsandweights ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow the Wits & Weights podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sust...

TikTok trends like "internal shower" drinks and dry-scooping pre-workout may look fun, but are they actually good for you? Some are helpful, others are hype, and a few could even harm your health. -- Questions or topics you want covered? Send a message to me on Instagram ⁠⁠⁠⁠⁠⁠⁠ @witsandweights ⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow the Wits & Weights podcast ⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss,...

Could eating more protein help you age gracefully? A recent study shows that higher protein intake is linked to preserving muscle mass and strength in older adults, especially when paired with resistance training. Philip ( ⁠⁠⁠⁠⁠⁠⁠ @witsandweights ⁠⁠⁠⁠⁠⁠⁠ ) explains why older adults may need more protein than you think and how to integrate it into your daily routine. Stay strong and active at any a...