Not all "healthy" or "unhealthy" food lists are created equal. A recent article explores why nutrition research often fails to provide simple answers and how context, study design, and individual differences all play a role.

Philip (⁠⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠⁠) breaks down what you should know when interpreting food recommendations and offers practical advice for building a sustainable diet. Nutrition is rarely black and white—let's embrace the nuance.

⁠⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠⁠):

Eat More of THESE Mood-Boosting Foods for Everyday Happiness (Dr. Sarah Ballantyne)

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References:

Why you should take research on which foods are

Why do you feel hungry? A groundbreaking study sheds light on the brain circuits responsible for hunger and meal initiation, revealing the roles of GABA and dopamine in regulating eating behavior.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) explains how these findings might shape the future of weight management and shares practical tips for understanding and controlling hunger cues.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

Why Some People Stay Lean Without Trying (The Genetics of Fat Loss) with Dr. Stephan Guyenet

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Integrating GABA and dopamine signals to regulate meal initiation

We all know working out takes time, but a new study shows that the average gym-goer spends nearly four hours a day on their fitness routine—most of it outside the gym.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) discusses what these findings mean for efficiency, sustainability, and your own fitness goals. Learn how to streamline your routine without sacrificing results.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

The Hidden Reason You're Skipping Gym Workouts (It's Not Laziness)

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Here's what the average gym-goer's fitness routine looks like—the results may shock you

Imagine knowing exactly what’s on your plate with the help of AI. A new tool called NuNet combines depth-sensing technology with artificial intelligence to revolutionize how we estimate food’s nutritional content.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) breaks down the changes, their potential impact on your diet, and how to navigate food labels more effectively.

⁠⁠⁠⁠⁠⁠⁠⁠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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📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

Food Logging That Doesn’t Suck

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References:

Nutrition estimation for dietary management: A transformer approach with depth sensing

Plant-based milks are growing in popularity, but are they really as nutritious as dairy milk? A recent study found that most alternatives fall short in protein and essential nutrients like calcium and vitamin D.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) explores the pros and cons of plant-based milks, helping you make informed choices based on your dietary goals. From soy to almond to oat, not all milks are created equal.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

A Gallon of Milk a Day (The Reality of Mark Rippetoe's GOMAD)

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References:

Plant-based milks aren't "nutritionally equivalent" to dairy milk

Moderation, not elimination, may be the key when it comes to sugar. A recent study suggests that occasional treats could actually benefit your heart health compared to cutting out sugar entirely.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) explains the science behind this surprising finding and shares practical tips for enjoying sugar without compromising your health. Flexibility and balance in your diet might be the best approach to long-term health and happiness.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

Macros Aren’t Enough – Flexible Dieting vs. IIFYM

Never "Fall Off Track" Again with Your Fitness or Fat Loss (Risk Management)

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References:

New research shows eating the occasional sweet treat is better for your heart than no sugar at all

Visceral fat is more than just a hidden health threat—it’s also linked to an increased risk of Alzheimer’s disease. A recent study highlights how inflammation and insulin resistance caused by visceral fat contribute to cognitive decline.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) shares strategies to reduce visceral fat and protect your brain health. Start the new year with a focus on both body and mind.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Study linking visceral fat to Alzheimer’s disease

We all know ultra-processed foods can harm metabolic health, but did you know they can also affect your muscles? A new study shows that diets high in ultra-processed foods are linked to reduced muscle quality, which could impact strength and mobility.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) explores the science behind this connection and offers practical tips on what to prioritize while still enjoying your diet. Learn how small changes can make a big difference for your muscle health.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan

Q&A - More Protein vs. More Carbs, Is Creatine Worth It for Muscle?

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References:

Study on ultra-processed foods and muscle quality

Why is it so hard to keep the weight off after dieting? The infamous “yo-yo effect” has biological, behavioral, and psychological roots, from hormonal changes that drive hunger to unsustainable dieting approaches.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) explains why weight regain happens and offers evidence-based strategies to break the cycle. Learn how to make your New Year’s resolution a lasting success.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Study on the yo-yo effect and weight cycling

From gut health to plant-based proteins and AI-powered nutrition tools, 2024 brought significant advancements and trends in health and nutrition science. This episode recaps the year’s highlights and explores what they mean for the future of wellness.

Philip (⁠⁠⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠⁠⁠) reflects on how these breakthroughs can inform your 2025 health goals. From building better habits to staying informed, the fundamentals of nutrition science remain as important as ever.

⁠⁠⁠⁠⁠⁠⁠⁠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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Further listening (from ⁠⁠⁠⁠⁠⁠⁠Wits & Weights⁠⁠⁠⁠⁠⁠⁠):

⁠The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025⁠

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References:

Top health and nutrition trends of 2024