8 Fat Loss Strategies if Your Metabolism is Really Low | Ep 305

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free -- Is your metabolism REALLY low? If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep... Yet your metabolism seems stubbornly slower than everyone else's... This episode will help you create a successful fat loss plan that works with your unique metabolic constraints rather than fighting against them. Main Takeaways: Some people genuinely have lower metabolisms due to factors beyond their control Your body's "calories out" equation can vary dramatically between individuals Strategic food choices can maximize satiety even on lower calorie budgets The psychological approach to a slower metabolism matters as much as tactics Success comes from designing around constraints rather than fighting against them Timestamps: 3:10 - The key factors behind metabolic variation 10:32 - Systems thinking 11:29 - Food satiety/volume 14:13 - Nutrient quality 15:44 - Protein considerations 16:46 - Calorie cycling 19:46 - Meal timing 22:27 - Food environment 23:24 - Training-recovery balance with limited energy 24:26 - Daily movement 25:22 - Expectations 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