Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

The Surprising 4th Macro That Stalls Fat Loss (and Increases Belly Fat) | Ep 275

Jan 27, 2025

21:53

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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:

00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress
02:28 - Breaking down alcohol's unique properties compared to other macronutrients
05:23 - How alcohol reduces muscle protein synthesis by 24%
07:21 - Research on alcohol's relationship with visceral fat storage
09:25 - Strategic approaches to minimize alcohol's impact on physique goals
12:14 - Practical tips for reducing alcohol consumption
15:13 - Handling social pressure and building alcohol-free habits
16:41 - The surprising connection between exercise and alcohol processing
18:31 - Three-phase framework for managing alcohol while pursuing fitness goals
20:38 - Final thoughts on prioritizing what matters for your physique