Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)

Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat? Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier. Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food. If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:44] Carbs are beneficial to muscle growth [7:34] Energy for high-intensity workouts [8:52] Glycogen replenishment [10:16] Protein sparing and mTOR activation [11:56] Insulin release and hormone balance [15:45] Prevent muscle protein breakdown [18:05] Carbs optimizes testosterone to cortisol ratio [20:02] Reduce muscle soreness post-workout [21:18] Support muscle retention [23:58] Improve overall performance [27:13] Outro Episode resources: Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss) 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