7 Fat Loss Tips from 70 Years of Research | Ep 344

Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free -- What really works for fat loss? After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe. Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of studies spanning from NASA's bedrest experiments in the 1970s to today's landmark trials), science has identified 7 key principles that determine fat loss success. These aren't TikTok trends or new theories. They're evidence-based principles proven over and over again in controlled studies, meta-analyses, and real-world applications. Main Takeaways: A calorie deficit remains non-negotiable for fat loss, but the method to create it is highly flexible Protein preserves muscle and controls hunger through multiple mechanisms Resistance training beats cardio for body composition every single time Diet adherence matters more than diet type when calories are controlled NEAT (non-exercise activity) can swing your daily calorie burn by up to 2,000 calories Muscle mass serves as your metabolic insurance policy for long-term success Sustainable approaches always beat aggressive "quick fix" methods Episode Resources: Try MacroFactor for free with code WITSANDWEIGHTS Download our popular ebook, Ultimate Macros Guide Related episode: The 3+3 Optimal Model of Fat Loss Timestamps: 0:01 - 70 years of research distilled into 7 principles 3:28 - Principle #1: A calorie deficit is required 7:23 - Principle #2: Protein is king 11:13 - Principle #3: Resistance training is best for body composition 15:45 - Principle #4: Diet adherence beats diet type 19:56 - Principle #5: NEAT can make or break your deficit 25:09 - Principle #6: Muscle mass is your fat loss insurance policy 29:39 - Principle #7: Sustainability vs. speed 35:36 - How these principles work together for life optimization 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