Metabolism 101 (The Science Behind Fat Loss and Muscle Building) | Ep 421

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Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?


I dive into the real science of metabolism, body recomp, and why most weight loss strategies fail long-term. The focus shifts away from eating less and toward building a body that can lose fat, build muscle, and handle more food without constant plateaus. I explain why chronic dieting backfires, how strength training reshapes metabolic behavior, and why metabolism is adaptive, not fixed.


I cover the four components of metabolism, why NEAT quietly drives fat loss, and why muscle is the biggest long-term lever for fat loss, muscle building, and strength training over 40. You’ll also hear about a zero-time habit that can add up to 9,000 calories of monthly burn without changing your schedule.


If you want evidence-based nutrition that actually works, this is where it starts.


Today, you’ll learn all about:


0:00 –  Why metabolism isn’t genetics
3:02 – What metabolism really is
7:20 – The four components explained
11:55 – Why NEAT drives fat loss
18:34 – How muscle changes metabolism
24:19 – Why dieting backfires long term
28:12 – Recover before cutting
32:13 – Build metabolic capacity
39:03 – The zero-time calorie burn habit


Episodes mentioned:

• Why Building Muscle Beats Weight Loss for Body Recomp | Ep 418 (https://www.witsandweights.com/418)
• The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) | Ep 166 (https://www.witsandweights.com/166)

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📱 Get Fitness Lab (http://witsandweights.com/app) - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.


🎓 Try Physique University (https://physique.witsandweights.com/) - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).


👥 Join our Facebook community (https://bit.ly/3vyLDqO) - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question (https://www.witsandweights.com/question) or find Philip Pape on Instagram (  / witsandweights  )