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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
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The Myth of Reverse Dieting (Do THIS Instead) | Ep 389

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Manage episode 514681974 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Join the 10-Week Recovery Diet Workshop tomorrow (Tuesday, October 21) at noon Eastern. Get the complete evidence-based protocol for metabolic recovery without reverse dieting. Just $27 includes the full workshop, replay, 20-page protocol workbook, and bonuses.

Register at: http://live.witsandweights.com

--

Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases, but does it actually work?

Is it the most efficient way to "recover" after a fat loss phase or years of dieting?

Discover what the research actually shows about metabolic recovery, why reverse dieting creates convincing illusions of progress while delaying actual results, and what you should do instead if you're stuck at low calories heading into the new year.

Episode Resources:

Timestamps:

0:00 - Reverse dieting hype vs. evidence
5:00 - Myth 1: Precision reveals "true" metabolism
10:05 - Myth 2: Maintenance is a fixed number
14:50 - Myth 3: Eating more without gaining fat
19:48 - Myth 4: Gradual increases drive recovery
24:25 - What actually drives recovery
26:50 - The 6 steps of a proper recovery diet

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Reverse Dieting Hype vs. Evidence (00:00:00)

2. Client Wins and Real-World Outcomes (00:01:56)

3. The Core Claim and Why It’s Backward (00:03:09)

4. Myth 1: Precision Reveals “True” Metabolism (00:05:00)

5. Myth 2: Maintenance Is One Number (00:10:05)

6. Myth 3: Eating More Without Gaining (00:14:50)

7. Myth 4: Gradual Increases Drive Recovery (00:19:48)

8. What Actually Drives Recovery (00:24:25)

9. The Recovery Diet: Six Steps (00:26:50)

10. Recap & Takeaways (00:29:20)

545 episodes

Artwork
iconShare
 
Manage episode 514681974 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Join the 10-Week Recovery Diet Workshop tomorrow (Tuesday, October 21) at noon Eastern. Get the complete evidence-based protocol for metabolic recovery without reverse dieting. Just $27 includes the full workshop, replay, 20-page protocol workbook, and bonuses.

Register at: http://live.witsandweights.com

--

Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases, but does it actually work?

Is it the most efficient way to "recover" after a fat loss phase or years of dieting?

Discover what the research actually shows about metabolic recovery, why reverse dieting creates convincing illusions of progress while delaying actual results, and what you should do instead if you're stuck at low calories heading into the new year.

Episode Resources:

Timestamps:

0:00 - Reverse dieting hype vs. evidence
5:00 - Myth 1: Precision reveals "true" metabolism
10:05 - Myth 2: Maintenance is a fixed number
14:50 - Myth 3: Eating more without gaining fat
19:48 - Myth 4: Gradual increases drive recovery
24:25 - What actually drives recovery
26:50 - The 6 steps of a proper recovery diet

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Reverse Dieting Hype vs. Evidence (00:00:00)

2. Client Wins and Real-World Outcomes (00:01:56)

3. The Core Claim and Why It’s Backward (00:03:09)

4. Myth 1: Precision Reveals “True” Metabolism (00:05:00)

5. Myth 2: Maintenance Is One Number (00:10:05)

6. Myth 3: Eating More Without Gaining (00:14:50)

7. Myth 4: Gradual Increases Drive Recovery (00:19:48)

8. What Actually Drives Recovery (00:24:25)

9. The Recovery Diet: Six Steps (00:26:50)

10. Recap & Takeaways (00:29:20)

545 episodes

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