<a href='https://live.witsandweights.com'>Join the 3-Week Strong Finish Challenge</a> to end the year stronger while everyone else backslides. Get coaching, accountability, custom nutrition plans, and strength training templates to maintain progress through the holidays. Kickoff call Monday, December 8 at 5pm Eastern, challenge starts Wednesday, December 10: <a href='https://live.witsandweights.com'>https://live.witsandweights.com</a>--If your fat loss strategy involves eating "perfectly clean" and you find yourself swinging between strict dieting and weekend blow-outs, you're stuck in the perfection trap.Discover why chasing 100% compliance is sabotaging your fat loss progress, how the 20% "eat anything" rule creates sustainable flexibility while still driving body composition changes, and why this middle ground beats both extremes of all-junk and all-clean eating.Learn the psychology and physics behind why rigid dieting fails, how to define your 80-20 split in practical terms (daily vs weekly), and the crucial guardrails that keep flexibility from becoming chaos. This evidence-based approach to nutrition helps you lose fat, build muscle, and maintain strength without guilt, restriction, or the all-or-nothing mindset that derails most people during fat loss phases, especially around the holidays!Episode Resources:<ul><li><a href='http://live.witsandweights.com/'>Join the 3-Week Strong Finish Challenge</a> - Kickoff today, starts Wed Dec 10: <a href='http://live.witsandweights.com/'>http://live.witsandweights.com/</a></li><li><a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Try my AI coaching app Fitness Lab</a> for personalized nutrition tracking and coaching. <a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Special 20% off link for podcast listeners.</a></li></ul>Timestamps:0:00 - Why you're struggling to lose fat 2:50 - A more flexible (and sustainable) approach 6:30 - What to include in your 20% flexible eating 10:38 - Why this works for fat loss (psychology and physics) 16:26 - <a href='http://live.witsandweights.com/'>The 3-Week Strong Finish Challenge</a> 21:35 - Guardrails for flexible eating (protein, calories, intent, etc.) 27:48 - How to apply to fat loss, maintenance, and muscle building phases 32:37 - Travel, holidays, and weekends 36:24 - 4 common mistakes to avoid with flexible nutrition 40:44 - Identity, mindset, and <a href='http://live.witsandweights.com/'>next steps</a> <a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> 📱 <a href='http://witsandweights.com/app'>Get Fitness Lab</a> - 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. 🎓 <a href='https://physique.witsandweights.com/'>Try Physique University</a> - 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). 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a>

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How to Lose Fat Without Giving Up Foods You Enjoy (The 20% "Eat Anything" Rule) | Ep 410

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

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