Ep 5: How to Diet Without Being "On" a Diet

Today is the DIET and NUTRITION episode, one of my favorite topics. Although this IS a podcast focused on lifting and getting strong, what you eat—and more importantly, HOW MUCH you eat—plays a huge role in your ability to lose fat (while preserving muscle) or gain muscle (while limiting fat gain). You can’t have one without the other—and I’m going to assume you’re here because you want to get stronger AND leaner, and you want to do it productively without spinning your wheels. I’m very passionate about taking a SUSTAINABLE approach to diet because, like many of you, I’ve personally experienced yo-yo dieting, fad diets, and all sorts of crazy food restrictions and questionable supplements over the years. Only in the last two years or so did I finally make peace with the nutrition gods and realize that proper nutrition is not nearly as complicated or restrictive as I once thought. Today we’re going on a journey together that will equip you with the tools you need to eat a balanced, enjoyable diet for the rest of your life. In today’s episode, we cover: The spectrum of dieting and why traditional diets don’t work over the long-term A balanced, flexible, and sustainable approach that won’t drive you crazy Focusing on what’s important and not sweating the rest An overview of calories and macronutrients, and the phases of weight change Determining your individual energy needs for your goal and then adjusting for success The phases of weight change and how they align with your goals as a lifter And finally, a brief foray regarding some specific foods and supplements Timestamps: 00:31 - The importance of sustainability in diet and nutrition 02:37 - So many diets...which one to "choose"? 06:49 - A more balanced and flexible approach 09:29 - Focus on the "big things" to achieve results ----- 10:02 - #1: Calories (energy balance) 23:08 - #2: Macronutrients ("macros") 38:20 - #3: Macro targets to meet YOUR goal 47:45 - #4: How to ADJUST and keep making progress ----- 51:01 - Some helpful tips! 53:39 - Food ideas 58:16 - Supplements (whey protein and creatine) 1:01:29 - Recap and next episode RELATED LINKS MacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days) 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