What does a fat loss diet look like when you build it around satiety (fullness) instead of restriction or willpower?The answer is based on the biology of post-diet hunger, 5 satiety levers that decide how full you are after a meal, and the targets you can set at your next meal.Most fat loss attempts fall apart around week 5 or 6. The reason is rarely willpower. Hunger is a measurable physiological state that intensifies the longer and harder you diet, and most nutrition plans don't account for it.This episode covers a study on hunger hormones that stayed disrupted a full year after dieting, the five satiety levers, from how calorie-dense your food is to how fast you eat it, and a simple way to audit your own meals for fullness without counting every calorie. It is built for adults over 40, especially women navigating perimenopause and menopause, who lift weights and want to lose fat in a way you can sustainReady to build a fat loss diet around fullness instead of willpower? Enroll in Eat More Lift Heavy, the 26-week coached program where adults over 40 build the nutrition and training skills to lose fat, build muscle, and manage their physique for life. Timestamps:0:00 - Hunger as the price of fat loss 3:11 - Hunger as a biological signal 5:30 - Hormones a year after a diet ends 9:06 - Engineering a diet for fullness 9:54 - Energy density and food volume 12:58 - Protein and spontaneous calorie intake 15:01 - Viscous fiber and gut hormones 17:20 - Eating rate and fullness 19:58 - Hyper-palatable foods and the supermarket 23:09 - How to design your satiety diet 24:45 - Satiety targets per meal and per day 27:18 - 2-to-3 swap rule for your worst meals 32:07 - Bonus: 200-calorie reality checkEpisode Resources:Download my favorite nutrition app MacroFactor and use code WITSANDWEIGHTS for an extended 2-week free trial💪 Join Eat More Lift Heavy - 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 - 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 - 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 or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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