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 loss
3:03 – Sourcing food for performance
5:35 – Using the exchange system
8:42 – Consistency beats food labels
12:58 – Refeeds and the 80/20 rule
20:05 – Named diets versus goal-based plans
22:06 – Satiety, macros, and smarter sauces
35:58 – Simple weekly meal prep structure

Episode resources:

• Trifecta Discount: witsandweights.com/trifecta (code WW50 for 50% off your first meal)
• Youtube: @ChefMarioLima
• Instagram: @chefmario._ and @trifecta

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