Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275
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January 27, 2025 3:00am
21m
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That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else.
Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!
Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.
Main Takeaways:
- Your body handles alcohol completely differently from any other macronutrient
- Alcohol affects your physique through multiple mechanisms beyond just calories
- The timing of your drinks matters more than you might think
- Exercise changes how your body processes alcohol in a surprising way
- Daily habits matter more than occasional indulgences
- Small strategic changes can lead to significant improvements
Timestamps:
- Introduction to the concept of a "fourth macro" disrupting fat loss progress
- Breaking down alcohol's unique properties compared to other macronutrients
- How alcohol reduces muscle protein synthesis by 24%
- Research on alcohol's relationship with visceral fat storage
- Strategic approaches to minimize alcohol's impact on physique goals
- Practical tips for reducing alcohol consumption
- Handling social pressure and building alcohol-free habits
- The surprising connection between exercise and alcohol processing
- Three-phase framework for managing alcohol while pursuing fitness goals
- Final thoughts on prioritizing what matters for your physique
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