"Just listen to your body" is the most popular nutrition advice for anyone tired of tracking who is trying to lose fat.The problem is, your hunger signals may be giving you bad data.Chronic dieting, sleep disruption, hormonal shifts in perimenopause and menopause, and ultra-processed foods all degrade your appetite signals. A 2013 study found that intuitive eating only helps weight loss when those signals are accurate. If they're off, the whole system breaks down and it's very difficult to lose fat.Philip walks through what the intuitive eating research actually measures (psychological health, not body composition), four factors that degrade your hunger signals after 40, and a step-by-step framework for building real food freedom through structured skill-building, not by skipping straight to "eat by vibes." You'll also get a 3-question self-test to check whether your signals are calibrated enough to ditch the app, even when you want to lose fat.Join the Eat More Lift Heavy waitlist to get first access and founder pricing on a 26-week coached program that builds your nutrition and strength training skills in sequence so you can build muscle and lose fat efficiently:https://witsandweights.com/eatmoreTimestamps:0:00 - Why "just listen to your body" fails 0:31 - What intuitive eating actually is 3:30 - What the research shows (and doesn't) 6:15 - The body composition blind spot 8:30 - Interoceptive accuracy explained 9:45 - 4 factors that wreck hunger signals 13:15 - Eat more and lift heavy! 15:00 - 4 stages of nutritional competence 18:17 - Self-determination theory and tracking 20:00 - Diet autoregulation vs. intuitive eating 22:34 - Flexible vs. rigid structure for fat loss 26:00 - 3-question hunger signal self-test 📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40. 🎓 Join Physique University - Evidence-based strength training, nutrition coaching, and live coaching calls for adults over 40. Build muscle, master your macros, and lose fat with accountability. FREE custom nutrition plan with code FREEPLAN. 👥 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