Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained) | Ep 362

Join the 90-Day Body Recomp Workshop tomorrow (Tuesday, August 19) at 12 PM Eastern for only $27 (replay included). Get Philip's complete system for simultaneous fat loss and muscle gain, plus a custom nutrition plan. Register at live.witsandweights.com -- Think you need a calorie deficit to lose fat? Or months of bulking followed by months of cutting to reshape your physique? Think again. Body recomp (the simultaneous loss of fat and gain of muscle) isn't just possible... it's achievable for most people under the right conditions. Your body can become remarkably efficient at energy partitioning, directing nutrients toward muscle growth while mobilizing stored fat for fuel. This episode breaks down exactly how this works: how your body can simultaneously burn fat and build muscle, often without scale changes. Learn who can achieve this "impossible" feat and how to do it. Main Takeaways: Body recomp is simultaneous fat loss and muscle gain, possible even at maintenance calories Your body actively partitions energy based on training stimulus and protein intake Beginners, detrained individuals, and overweight people have the highest recomp potential Scale weight becomes virtually useless - track strength, measurements, and photos too Episode Resources: 90-Day Body Recomp Workshop - Tuesday, August 19, 12 PM Eastern ($27) Chef's Foundry P600 Non-Toxic Ceramic Cookware - 50% off at witsandweights.com/chefsfoundry Timestamps: 0:01 - The scale weight paradox 3:45 - Body recomposition 5:06 - Why THIS is non-negotiable for recomp 6:48 - Energy partitioning and insulin sensitivity 9:30 - Who can achieve body recomp (spoiler: more people than you think) 12:27 - Detrained individuals 13:45 - Overweight or obese 15:09 - Older adults and advanced lifters 18:34 - What is required for body recomp & how to track 22:37 - Patience + realistic expectations 26:02 - Metabolic health improvements 28:39 - Sustainable physique development 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