Ep 160: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip ( @witsandweights ) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health. Philip bases his notes on the FREE Metabolism audit that you can take on the Wits and Weights website for a personalized assessment: https://www.witsandweights.com/free-metabolism-assessment Today, you’ll learn all about: 3:25 Five-star reviews 6:32 Misconceptions about the "eat less, move more" advice 8:22 The importance of muscle mass for metabolism 9:53 Supporting muscle growth with protein 11:04 The principles of strength training and overload 14:07 Fueling your body and staying active 21:16 Avoiding sedentary behavior 22:30 Why the "eat less, move more" approach is destructive 25:17 Hydration, sleep, and stress management 30:05 Chronic stress and its effect on metabolism 32:56 Whole/unprocessed foods, dairy, grains, and alcohol 42:17 Personalized metabolism audit for optimal health 43:49 Outro Episode resources: Take the FREE Metabolism audit to learn about your metabolic flexibility 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