Is beef tallow better than seed oils for cooking, or does the science favor polyunsaturated fats?

Philip (⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠) unpacks the evidence for each side, covering topics like stability at high temperatures, omega-6 concerns, and saturated fat myths.

Learn how to choose cooking fats that fit your health goals.

⁠⁠⁠⁠⁠⁠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):

Seed Oils Aren't the Problem

Seed Oils Aren't Evil and the Haters Are Mad About It

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References:

Health effects of unsaturated fats and seed oils

Kimchi, a Korean fermented food, may promote gut health and support weight loss. A recent study highlights its effects on beneficial gut bacteria and body composition.

Philip (⁠⁠⁠⁠@witsandweights⁠⁠⁠⁠) explains how probiotics in kimchi influence metabolism and how to incorporate fermented foods into your diet. Discover why gut health is crucial for overall well-being.

⁠⁠⁠⁠⁠⁠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):

Add THIS To Your Diet to Optimize Fat Loss, Energy, and More

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References:

Study on kimchi’s effects on weight loss and gut health

Artificial intelligence is transforming personalized nutrition by analyzing data like genetic markers, blood tests, and lifestyle factors.

AI tools offer tailored dietary recommendations, but they work best when paired with human expertise and a focus on sustainable habits.

Philip (⁠⁠⁠@witsandweights⁠⁠⁠) explains how to balance AI-based information with real-world practice, nutrition, training, and human-based coaching.

⁠⁠⁠⁠⁠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):

Is Your Food Logging App Sabotaging Your Fat Loss and Physique Goals?

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References:

Study on AI applications in personalized nutrition

A new system developed by Toulouse University Hospital integrates body composition analysis, dietary tracking, and mobility tests to detect and prevent malnutrition in older adults. Malnutrition leads to muscle loss, immune decline, and frailty.

Philip (⁠⁠⁠@witsandweights⁠⁠⁠) shares strategies to maintain nutrient intake and support healthy aging.

⁠⁠⁠⁠⁠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 New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity⁠

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References:

Monitoring system to detect and prevent malnutrition in older adults

New research ranks pork fat, or lard, among the world’s most nutritious foods, thanks to its high unsaturated fat content and essential nutrients.

While lard can be part of a balanced diet, it also has a fairly high saturated fat content. So what do we do with this information?

Philip (⁠⁠⁠@witsandweights⁠⁠⁠) explains how to incorporate lard wisely without overindulging.

⁠⁠⁠⁠⁠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

Why Macros Might Be All You Need to Streamline Your Nutrition

Eat More of THESE Mood-Boosting Foods for Everyday Happiness

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References:

Study ranking pork fat among the top 100 most nutritious foods

Leadership changes in US health agencies for the upcoming administration of president-elect Donald Trump signal possible shifts in public health and nutrition policy, from stricter food regulations to changes in dietary guidelines.

Philip (⁠⁠⁠@witsandweights⁠⁠⁠) discusses the implications of these appointments and how to stay informed about potential impacts on your nutrition choices.

⁠⁠⁠⁠⁠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):

7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners)

NAD supplements like NMN and NR are being touted as anti-aging longevity breakthroughs, but do they really slow aging?

Philip (⁠⁠@witsandweights⁠⁠) breaks down the science behind NAD’s role in energy production, DNA repair, and cellular health, and how to boost NAD naturally or through supplements.

⁠⁠⁠⁠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 New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity

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References:

NAD’s role in aging and health

Intermittent fasting and time-restricted eating are all the rage for weight loss, but are the results from the meal timing itself or something else... like reduced calorie intake?

Philip (⁠@witsandweights⁠) explains a recent study on an 8-hour feeding window and how to determine if time-restricted eating is the right fit for you.

⁠⁠⁠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 Perfect Meal Plan⁠

⁠The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)

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References:

Bond University study on time-restricted eating and weight loss

Beans are making a comeback as one of the most affordable and nutrient-dense foods available.

Packed with protein and fiber, they promote gut health, reduce inflammation, and support weight management.

Philip (⁠@witsandweights⁠) discusses the health benefits of beans, how to minimize digestive discomfort, and practical ways to incorporate them into your meals.

⁠⁠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):

⁠What the Heck are Sweet Proteins?⁠

⁠Whey vs. Plant Protein, Essential Amino Acids, Too Much Protein Myth⁠

⁠Is Excess Protein Turned Into Sugar and Fat?⁠

⁠Collagen Protein Does NOT Build Muscle

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References:

Rising popularity of beans and their nutritional benefits

Higher levels of omega-3 and omega-6 fatty acids may reduce the risk of several cancers, including colon, stomach, and lung cancers according to new research.

These essential fats may work by reducing chronic inflammation and supporting immune health.

Philip (⁠@witsandweights⁠) discusses how to balance omega-3 and omega-6 intake and practical ways to incorporate these fats into your diet for optimal 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):

⁠Seed Oils Aren't the Problem⁠

⁠Seed Oils Aren't Evil and the Haters Are Mad About It

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References:

Omega-3 and omega-6 fatty acids and cancer risk