Nutrition Science Daily for Fat Loss (Not Weight Loss), Muscle, Macros, and Metabolism – Details, episodes & analysis

Nutrition Science Daily is the evidence-based boost you need to start your day. In just 5 minutes, nutrition coach and fat loss expert Philip Pape delivers the latest in nutrition, fat loss, and health science... plus simple tips to optimize your diet, build muscle, and improve your health.

Perfect for busy fitness enthusiasts, each weekday episode drops by 6 a.m. ET to help you kick off your morning smarter and more energized.

Follow and listen to Nutrition Science Daily.

The first episode drops on Monday December 2, 2024!

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Brought to you by Wits & Weights.

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

A new study highlights the potential for combining vitamin D and calcium supplements to lower blood pressure in older adults with obesity.

Philip (⁠@witsandweights⁠) discusses the study’s findings, limitations, and how to incorporate these nutrients into your diet for better cardiovascular 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):

⁠Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?⁠

⁠Eat More of THESE Mood-Boosting Foods for Everyday Happiness

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References:

Research on vitamin D and blood pressure in the Journal of the Endocrine Society

Is maple syrup the ultimate sweetener?

New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.

Philip (@witsandweights) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners.

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 Causes Stubborn Midlife Belly Fat?

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

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References:

Research conducted by Laval University highlighting the effects of maple syrup’s polyphenols on blood sugar, abdominal fat, blood pressure, and gut health

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

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)