8 Fat Loss Strategies if Your Metabolism is Really Low | Ep 305
Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40
Audio is streamed directly from the publisher (dts.podtrac.com) as published in their RSS feed. Play Podcasts does not host this file. Rights-holders can request removal through the copyright & takedown page.
Show Notes
Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free
--
Is your metabolism REALLY low?
If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep...
Yet your metabolism seems stubbornly slower than everyone else's...
This episode will help you create a successful fat loss plan that works with your unique metabolic constraints rather than fighting against them.
Main Takeaways:
- Some people genuinely have lower metabolisms due to factors beyond their control
- Your body's "calories out" equation can vary dramatically between individuals
- Strategic food choices can maximize satiety even on lower calorie budgets
- The psychological approach to a slower metabolism matters as much as tactics
- Success comes from designing around constraints rather than fighting against them
Timestamps:
3:10 - The key factors behind metabolic variation
10:32 - Systems thinking
11:29 - Food satiety/volume
14:13 - Nutrient quality
15:44 - Protein considerations
16:46 - Calorie cycling
19:46 - Meal timing
22:27 - Food environment
23:24 - Training-recovery balance with limited energy
24:26 - Daily movement
25:22 - Expectations
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a question or find Philip Pape on Instagram