Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol. Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible. If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:48] Shoutout to Weight What? Podcast [4:26] Recent five-star reviews [6:59] Background and purpose of the micro-cut experiment [9:32] Preparing for the micro-cut [15:15] Training during fat loss, and intake targets [18:37] Initial observations on the serious deficit of the micro-cut [22:07] Results with flexible refeed days [25:06] The before and after measurements [34:17] Decline in biofeedback during the fat loss phase [37:52] Personal experience and training routine [39:31] Shredtober 14-day fat loss challenge results [42:57] Adherence to calorie and protein intake during the challenge [45:40] Future goals and recommendations for participants [50:10] Warnings about aggressive dieting [52:43] The seven lessons and recommendations for the rapid fat loss micro-cut [56:18] Outro Episode resources: Ep 112: The Perfect Meal Plan My Rapid Fat Loss Guide Weight What? podcast 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