The 3+3 Model of Optimal Fat Loss | Ep 326

Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets: https://www.witsandweights.com/free/nutrition-101-guide -- Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases? Today I'm breaking down The 3+3 Model , a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have. Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers). This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable. Main Takeaways: The 3 Non-Negotiables form the foundation of effective fat loss The 3 Optimizers enhance your results once the foundation is in place Weight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscle A properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioning Timestamps: 0:01 - Weight loss vs. fat loss and The 3+3 Model 4:12 - Non-Negotiable #1 7:41 - Non-Negotiable #2 11:02 - Non-Negotiable #3 15:05 - Optimizer #1 17:55 - Optimizer #2 20:56 - Optimizer #3 24:36 - How to put everything together 27:42 - Why a proper fat loss phase improves future muscle gain 29:11 - Final recap and tips to implement 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