Do your eyes glaze over when looking at a long list of annual health insurance enrollment options – or maybe while you’re trying to calculate how much you owe the IRS? You might be wondering the same thing we are: Where’s the guidebook for all of this grown-up stuff? Whether opening a bank account, refinancing student loans, or purchasing car insurance (...um, can we just roll the dice without it?), we’re just as confused as you are. Enter: “Grown-Up Stuff: How to Adult” a podcast dedicated ...
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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.
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The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
Manage episode 463367816 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.
Join our free Facebook community to connect with others optimizing their nutrition and training
--
That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.
Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!
Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.
Main Takeaways:
- Your body handles alcohol completely differently from any other macronutrient
- Alcohol affects your physique through multiple mechanisms beyond just calories
- The timing of your drinks matters more than you might think
- Exercise changes how your body processes alcohol in a surprising way
- Daily habits matter more than occasional indulgences
- Small strategic changes can lead to significant improvements
Timestamps:
00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress
02:28 - Breaking down alcohol's unique properties compared to other macronutrients
05:23 - How alcohol reduces muscle protein synthesis by 24%
07:21 - Research on alcohol's relationship with visceral fat storage
09:25 - Strategic approaches to minimize alcohol's impact on physique goals
12:14 - Practical tips for reducing alcohol consumption
15:13 - Handling social pressure and building alcohol-free habits
16:41 - The surprising connection between exercise and alcohol processing
18:31 - Three-phase framework for managing alcohol while pursuing fitness goals
20:38 - Final thoughts on prioritizing what matters for your physique
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call
🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)
👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod
Capitole
1. The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275 (00:00:00)
2. Alcohol's Impact on Body Composition (00:00:01)
3. Managing Alcohol for Body Composition (00:11:27)
4. Wits and Weights Facebook Group (00:21:02)
424 episoade
The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights
Distribuie
Manage episode 463367816 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.
Join our free Facebook community to connect with others optimizing their nutrition and training
--
That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.
Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!
Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.
Main Takeaways:
- Your body handles alcohol completely differently from any other macronutrient
- Alcohol affects your physique through multiple mechanisms beyond just calories
- The timing of your drinks matters more than you might think
- Exercise changes how your body processes alcohol in a surprising way
- Daily habits matter more than occasional indulgences
- Small strategic changes can lead to significant improvements
Timestamps:
00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress
02:28 - Breaking down alcohol's unique properties compared to other macronutrients
05:23 - How alcohol reduces muscle protein synthesis by 24%
07:21 - Research on alcohol's relationship with visceral fat storage
09:25 - Strategic approaches to minimize alcohol's impact on physique goals
12:14 - Practical tips for reducing alcohol consumption
15:13 - Handling social pressure and building alcohol-free habits
16:41 - The surprising connection between exercise and alcohol processing
18:31 - Three-phase framework for managing alcohol while pursuing fitness goals
20:38 - Final thoughts on prioritizing what matters for your physique
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call
🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)
👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod
Capitole
1. The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275 (00:00:00)
2. Alcohol's Impact on Body Composition (00:00:01)
3. Managing Alcohol for Body Composition (00:11:27)
4. Wits and Weights Facebook Group (00:21:02)
424 episoade
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Similar cu Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights
Do your eyes glaze over when looking at a long list of annual health insurance enrollment options – or maybe while you’re trying to calculate how much you owe the IRS? You might be wondering the same thing we are: Where’s the guidebook for all of this grown-up stuff? Whether opening a bank account, refinancing student loans, or purchasing car insurance (...um, can we just roll the dice without it?), we’re just as confused as you are. Enter: “Grown-Up Stuff: How to Adult” a podcast dedicated ...
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…
continue reading
Everyone has a dream. But sometimes there’s a gap between where we are and where we want to be. True, there are some people who can bridge that gap easily, on their own, but all of us need a little help at some point. A little boost. An accountability partner. A Snooze Squad. In each episode, the Snooze Squad will strategize an action plan for people to face their fears. Guests will transform their own perception of their potential and walk away a few inches closer to who they want to become ...
…
continue reading
Are you looking for more happiness, success and vitality in your life? Get inspired each week with wellness and performance expert, Integrative Medicine Fellow, author & keynote speaker, Kristel Bauer. Live Greatly shares empowering conversations and insights about happiness, wellness & success to support your personal and professional development. Kristel talks with top experts, leaders and inspiring individuals to help you embrace a growth mindset and excel in your work/life. Kristel then ...
…
continue reading
Why are we so stressed & overwhelmed? Why do we have clear & compelling goals but fail to reach them? How can we want to change so desperately yet make choices that keep us from that change? Because we keep focusing on the habits we want instead of building the skill of consistency that allows us to achieve them. Consistency is a skill. It's a superpower. It isn't one-size-fits all. It unlocks any door and makes every goal achievable. A more effective, realistic approach starts here.
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continue reading
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continue reading
For the complete newbie or the experienced hypnotist, Brain Software with Mike Mandel is the world's most interesting, educational and fun podcast discussing hypnosis, NLP and strategies for peak performance and self improvement. Mike Mandel is a 6-time award winning hypnotist, immensely popular keynote speaker, stage performer, psychotherapist and NLP trainer. He has been doing hypnosis since he was 12 years old. Mike has an amazing ability to demystify hypnosis, teach core concepts, and te ...
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From host Kevin Miller: When I was 7 years old and got out of line, my parents would give me an “attitude adjustment” and make me listen to motivational speakers like Zig Ziglar. I didn’t appreciate it at the time but the experience gave me awareness of how powerful our minds and outlook on life are. I went on to become a pro athlete, have 9 kids, start 17 businesses and become addicted to performance and production. Till I burnt out. Multiple times. That started a quest to not just pursue p ...
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continue reading
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