The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

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 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