Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?
Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today.
Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed over yo-yo dieting and negative body image. As an adult, she broke free from the chains of restrictive eating, discovering the world of strength training and evidence-based nutrition. This wasn’t just a physical transformation but a mental and emotional one. Her story is about resilience, solid information, and transformative impact.
In their conversation today, you’re not just going to hear another transformation story. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and her body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.
Today, you’ll learn all about:
2:57 Childhood environment and its impact on health and body image
5:42 Experiences with yo-yo dieting and beliefs about genetics
7:52 Early adulthood decision to stop dieting and relationship with food
15:32 Catalyst for shifting to strength training and changing fitness approaches
19:03 How the right information led to significant results in less time
28:44 Influence of strength training on physical, mental, and emotional well-being
34:46 Shifting food relationship from restriction to flexibility
40:24 Strategies for finding reliable, evidence-based fitness information
50:57 Impact of fitness journey on personal relationships, career, and goals
53:54 Practical advice for listeners starting their health journey
57:56 Future goals in fitness, health, and helping others
1:00:47 What question did Isis wish Philip had asked
1:04:19 How to connect with Isis
1:05:36 Outro
Episode resources:
- Join the Wits & Weights Facebook group (where you can also connect with Isis Alvarado!)
- Ep 141: Why I’m Getting Fluffy Before I Get Jacked
📱 Get Fitness Lab - 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 - 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 - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram