Today is the DIET and NUTRITION episode, one of my favorite topics. Although this IS a podcast focused on lifting and getting strong, what you eat—and more importantly, HOW MUCH you eat—plays a huge role in your ability to lose fat (while preserving muscle) or gain muscle (while limiting fat gain).You can’t have one without the other—and I’m going to assume you’re here because you want to get stronger AND leaner, and you want to do it productively without spinning your wheels.I’m very passionate about taking a SUSTAINABLE approach to diet because, like many of you, I’ve personally experienced yo-yo dieting, fad diets, and all sorts of crazy food restrictions and questionable supplements over the years. Only in the last two years or so did I finally make peace with the nutrition gods and realize that proper nutrition is not nearly as complicated or restrictive as I once thought.Today we’re going on a journey together that will equip you with the tools you need to eat a balanced, enjoyable diet for the rest of your life.In today’s episode, we cover:The spectrum of dieting and why traditional diets don’t work over the long-termA balanced, flexible, and sustainable approach that won’t drive you crazyFocusing on what’s important and not sweating the restAn overview of calories and macronutrients, and the phases of weight changeDetermining your individual energy needs for your goal and then adjusting for successThe phases of weight change and how they align with your goals as a lifterAnd finally, a brief foray regarding some specific foods and supplementsTimestamps:00:31 - The importance of sustainability in diet and nutrition02:37 - So many diets...which one to "choose"?06:49 - A more balanced and flexible approach09:29 - Focus on the "big things" to achieve results-----10:02 - #1: Calories (energy balance)23:08 - #2: Macronutrients ("macros")38:20 - #3: Macro targets to meet YOUR goal47:45 - #4: How to ADJUST and keep making progress-----51:01 - Some helpful tips!53:39 - Food ideas58:16 - Supplements (whey protein and creatine)1:01:29 - Recap and next episodeRELATED LINKSMacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days)? Win a prize by taking our Listener Survey! ? Support the show? Apply for 1-on-1 coaching!?‍? Schedule a FREE results breakthrough call with Philip? Join our Facebook community for accountability, live training/Q&As, & free challenges✉️ Join the FREE email list with insider strategies, bonus content, and exclusive articles!? Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!? Enjoyed this episode? Share it on social and follow/tag @witsandweights? Love the podcast? Leave a 5-star review? Send a Q&A voicemail