You eat clean, cook at home, and choose whole foods, so why can’t you lose fat? Are your macros and portions quietly keeping you stuck? I’m talking with Chef Mario Limaduran, culinary director at Trifecta Nutrition, who has cooked for UFC fighters, NFL athletes, Olympic-level competitors, and NCAA Division I wrestlers.You’ll learn why food quality matters, but quantity still drives weight loss, muscle building, and performance. We cover how a performance chef builds meals around protein, carbs, fats, satiety, sauces, and real-life meal prep. Mario also explains why goal-based nutrition beats rigid named diets, how to cook better at home without becoming a chef, and when meal delivery can support evidence-based nutrition.Go to witsandweights.com/question and drop the secret code for a chance to win an entire week of free meals from Trifecta!Timestamps:0:00 – Why clean eating stalls fat loss3:03 – Sourcing food for performance5:35 – Using the exchange system8:42 – Consistency beats food labels12:58 – Refeeds and the 80/20 rule20:05 – Named diets versus goal-based plans22:06 – Satiety, macros, and smarter sauces35:58 – Simple weekly meal prep structureEpisode resources:Trifecta Discount: witsandweights.com/trifecta (code WW50 for 50% off your first meal) Youtube: @ChefMarioLima Instagram: @chefmario._ and @trifecta 💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.📱 Get Fitness Lab - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.👋 Ask a question or find Philip Pape on Instagram

Ask this episode

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

Transcript

Related