My Escape from Low-Carb Diets to More Energy, Muscle, and Fat Loss | Ep 322

Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook) – Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn’t carbs at all, but your identity? I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better results than ever. You’ll learn how I confronted disordered thinking, broke free from nutrition dogma, and rebuilt my beliefs around food and performance. If you’ve struggled with all-or-nothing dieting, this one’s for you. Today, you’ll learn all about: 01:01 - Why I stopped fearing carbs 05:14 - First experiences with low-carb diets 10:50 - My paleo obsession and food dogma 14:36 - When training didn’t match my nutrition 18:05 - The breaking point that changed everything 23:45 - How I overcame my fear of carbs 29:06 - The identity shift behind better eating 32:30 - What actually changed when I added carbs 40:42 - Do carbs need to be high or low? 45:19 - Travel and tracking without a food scale 58:55 - Outro Episode resources: Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android 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