Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314

Is fat loss really made in the kitchen (combined with strength training)? Or do we have it backward? This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros. You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting. Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation. Main Takeaways: Building muscle first creates a metabolic environment where fat loss becomes dramatically easier Strength training improves insulin sensitivity through the "glucose sink" effect The right approach allows you to eat more food while achieving better results Building a muscular foundation changes your entire relationship with nutrition and fitness Episode Resources: Follow The B.Rad Podcast for more great content from Brad Kearns Timestamps: 0:01 - Why the traditional approach to fat loss is backward 8:54 - Why fat loss shouldn't be your first priority 15:32 - How strength training cascades to better eating habits 19:38 - How lifting prevents metabolic disease 23:27 - How your metabolism adapts to increased food intake 31:44 - The Norwegian training revolution: eat more, train harder 39:35 - Why even the "perfect diet" is not enough without training 47:22 - Walking as essential daily movement 57:27 - How walking more improves health markers 1:03:03 - The simple approach to starting with strength training 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