Ever wonder why some people seem to burn calories effortlessly while others struggle?

Metabolism isn’t just about genetics or a "slow" system—it’s made up of 4 components that control how much energy you burn daily.

Find out what they are and how to use them to your advantage.

This is part 1 of a 5-part series on Metabolism this week. We are offering a free Nutrition 101 guide that shows you exactly how to estimate your true, dynamic metabolism to determine what calories and macros you need.

Download your free Nutrition 101 macros guide here.

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⁠⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Daily energy expenditure through the human life course

Is WHEN you eat protein just as important as how much you eat? Find out how protein timing can supercharge your muscle growth and fat loss goals.

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⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults

If you want to burn fat and keep it off, should you focus on lifting weights or cardio?

Discover which approach is superior—and why it might surprise you.

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⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects

Intermittent fasting sounds like a magic bullet, but is it really? Find out if meal timing really makes a difference—or if it’s just another overhyped trend.

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⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Combined versus independent effects of exercise training and intermittent fasting on body composition and cardiometabolic health in adults

The Effect of Time-Restricted Eating Combined with Exercise on Body Composition and Metabolic Health

Are seed oils really harmful, or have they been unfairly vilified?

Find out what the latest science says about polyunsaturated fats, how they affect your health, and where they fit into a balanced diet.

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⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Polyunsaturated Fat: The Good Fat Your Body Needs for Optimum Health

Think cutting carbs is the key to fat loss? Think again.

Learn how strategic carb intake can fuel your workouts, protect your muscle, and still fit into your fat loss goals.

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⁠⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Everything You Need To Know About Refined Carbs

What you eat every day shapes how you look, feel, and perform—but there’s more to it than you think. Learn the simple adjustments that can make all the difference for your body composition.

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⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

International Society of Sports Nutrition Position Stand: diets and body composition

Reaching your health goals can feel overwhelming—but the right coach can make all the difference. Learn how nutrition and fitness experts use tailored strategies and accountability to help you break through plateaus and finally see results.

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⁠⁠Ask a question for the podcast here⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Nutrition and Physical Activity Interventions Provided by Nutrition and Exercise Practitioners for the General Population

We’ve been using BMI for decades, but is it really telling the full story? Learn why it’s time to move beyond this outdated metric and what you should focus on instead.

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⁠Ask a question for the podcast here⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

Moving away from BMI, experts propose a new definition for obesity

Perimenopause can feel like a storm of symptoms—but there’s a way to take control. Discover how the way you move and what you eat can ease hormonal changes and help you thrive during this transition.

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⁠Ask a question for the podcast here⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow the Wits & Weights podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for more evidence-based insights on fat loss, muscle building, and sustainable health, where Philip dives deeper into the science behind optimizing your body composition.

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References:

You Just Found Out You’re in Perimenopause—Here’s What Dietitians Say to Do First