The scale jumps 3–5 pounds after you start eating more and your brain screams, “I knew it, fat gain!”

Not so fast. We break down the real reasons behind that early spike and show you how to navigate the first two weeks with confidence (instead of fear). 

Why does the scale goe up 3-5 pounds or more so quickly? What's actually happening physiologically, and why do most people reverse course right when they should hold steady?

If you've ever tried to "eat more" (reverse diet) and felt like you immediately started gaining fat, this explains exactly what's going on.

Learn the complete 10-Week Recovery Diet at our live workshop this Tuesday, Oct 21 at noon Eastern. Learn the systematic approach to raising your intake so you can add up to 400-600 calories a day by New Year's without gaining more body fat.

Register here: https://live.witsandweights.com

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏