Ep 49: Q&A - Bigger Glutes, Insulin Resistance, Carb Cycling, Refeeds, Grams of Fat for Hormones

This is another Q&A episode! Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health. Questions: I want to build my glutes. How many times a week should I train them? Is once a week too little? How would you train and coach someone differently who struggles with insulin resistance? What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly before and after the heavy lifting session), and reduce carbs and calories a lot and increase fat on the non-lifting days, assuming you maintain protein and your weekly calorie deficit? I am aiming for body recomposition. Will I feel increased performance during workout and avoid metabolic adaptations? Are refeeding days okay when you are in a fat loss phase? Like one day a week when you intentionally eat at maintenance as opposed to a deficit? I have a client who has gastrointestinal issues from having her gallbladder removed and heard that fat intake shouldn’t be higher than 30%. The question is, how do I stay within that 30% if her body needs fat to produce hormones? She is suffering from poor digestion, falling asleep periodically and can’t sleep a full night. So I know there is a hormonal imbalance. Episode resources: Join our Facebook community (FREE) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram