Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals.

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Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward?

For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit.

But groundbreaking research reveals this approach might be keeping you stuck in a cycle of restriction without addressing the real problem.

Insulin resistance isn't a carbohydrate problem. It's a muscle problem.

Today we expose the real culprit behind insulin resistance and why upgrading your ability to use and dispose of glucose efficiently can stop prediabetes and insulin resistance WITHOUT cutting out carbs.

Main Takeaways:

• Prediabetes isn't a carb problem; it's a muscle problem
• Every 10% increase in muscle mass = 11% reduction in insulin resistance and 12% reduction in prediabetes risk
• Just 1 strength training session can increase glucose uptake by 40% and improve insulin sensitivity for up to 48 hours
• Strategic carb inclusion around workouts reverses insulin resistance
• Muscle tissue releases myokines during contractions that improve metabolic function

Episodes Mentioned:

• Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) or YouTube
• Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size)
• The 2-Minute Walking Hack That Builds 47% More Muscle
• The REAL Triggers of Chronic Inflammation

Timestamps:

0:02 - The carb restriction myth for prediabetes
2:53 - What prediabetes really is (and standard medical advice)
4:13 - The muscle mass connection: 13,000-person study results
5:17 - How insulin resistance works at the cellular level
7:16 - GLUT4 transporters and glucose "doorways"
8:44 - How to engineer your glucose disposal machinery (training, walking, carbs, sleep, and stress)
17:18 - Myokines - how muscle acts as an endocrine organ
19:29 - Why this is a muscle disease, not a carb disease

Support the show

🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more.

Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu

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Ever wondered if you could hack your bulking phase to gain more muscle and less fat?

This episode answers a question from our free Facebook community that many data-driven "optimizers" are wondering about.

John asked if strategic extreme deficit days during an otherwise surplus-focused bulking phase could help "clean up" fat gain.

It seems logical on paper... create a weekly calorie surplus while periodically burning fat through protein-sparing modified fasts. But does your body respond to this the way you might expect?

Learn how muscle building actually works and how to optimize your approach to building muscle with minimal fat gain.

And if you want YOUR question answered with this level of detail, join our free Wits and Weights Facebook group and use the #AskPhilip monthly thread.

Support the show

🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs

Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?

Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whether you're training hard, feeding your family, or just trying to make better choices, this will help you shop smarter without the overwhelm.

Today, you’ll learn all about:

0:00 – Intro
2:18 – Why “non-GMO” frustrates farmers
4:06 – What is greenwashing?
5:39 – Organic vs all-natural vs grass-fed
7:44 – Smarter ways to shop on a budget
13:13 – The huge impact of food waste
16:10 – Grain-fed vs grass-fed nutrition
24:28 – How safe is your grocery store milk?
32:31 – Glyphosate and the dirty dozen
41:06 – Why fresh and local still matter
45:05 – Safe vs healthy: important distinction
48:10 – Debunking myths about factory farms

Episode resources:

• Website: discoverag.com and kovarikcattleco.com
• Instagram: @nataliekovarik and @discoveragpodcast
• Tiktok: @discoveragpodcast
• Podcast: https://podcasts.apple.com/us/podcast/discover-ag/id1615443750
• Youtube: @Discoveragpodcast
  
  

Support the show

🎓 Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month)

👥 Join our Facebook community for live Q&As & support

👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram

📱 Try MacroFactor for free with code WITSANDWEIGHTS

🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs