Should You Fix Your Diet or Training First? | Ep 465

Should you fix your diet or your training first? You've probably heard that diet is 80% of the results, so nutrition is the obvious place to start. After all, "abs are made in the kitchen" right? The problem is this claim has no basis in science, and for a lot of you, training is the actual bottleneck. The real answer depends on which part of your system is the weakest link right now.  Learn about the research on resistance training for body recomp, the constraint theory "bottleneck" concept, how to tell whether nutrition or training is YOUR bottleneck, and a practical 5-question framework you can apply this week. If you're over 40 and stuck in the cycle of cutting calories and changing workout plans, you'll know where to start by the end of this episode. Try my favorite sheets! (https://witsandweights.com/cozyearth) Cozy Earth's bamboo-derived sheets regulate temperature for better quality sleep, backed up with a 100-night sleep trial and 10-year warranty. Get 20% off at https://witsandweights.com/cozyearth Enroll in Eat More Lift Heavy (https://eatmoreliftheavy.com) , the 26-week coached program where Phase 1 diagnoses your specific constraint, Phase 2 fixes it with guided adjustments to training and nutrition, and Phase 3 teaches you to run this process on your own: https://eatmoreliftheavy.com Don't forget: the Fitness Lab app (https://witsandweights.com/app) is 20% off through Friday, May 8. AI-powered nutrition and training coaching for adults over 40: witsandweights.com/app (https://witsandweights.com/app) Timestamps 0:00 - Fix your diet or exercise first? 3:30 - The NEW trial and body composition 6:00 - Resistance training and body recomp 8:30 - Weight loss vs. fat loss 10:30 - Constraint theory and the bottleneck concept 13:00 - Is nutrition the bottleneck? 19:30 - Is training the bottleneck? 22:30 - Sleep and recovery (https://witsandweights.com/cozyearth) 25:00 - The 5-question framework 33:00 - Strength training over 40 and perimenopause 35:30 - An efficient way to fix nutrition AND training (https://eatmoreliftheavy.com) 37:30 - Bonus: the 5-second bottleneck test 💪 Join Eat More Lift Heavy (https://eatmoreliftheavy.com/) - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause) 📱 Get Fitness Lab (https://witsandweights.com/app) - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp 👥 Join our Facebook community (https://bit.ly/3vyLDqO) -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones. 👋 Ask a question (https://www.witsandweights.com/question) or find Philip Pape (evidence-based nutrition coach) on Instagram (  / witsandweights  ) & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏