In this eye-opening episode of The Weaponized Body, Dr. Ryan Hewitt tackles the billion-dollar weight loss industry, exposing the 10 hidden mistakes that keep you stuck despite your efforts. From inaccurate food tracking to poor sleep and hormonal imbalances, Dr. Ryan breaks down why “eat less, move more” isn’t enough and how self-sabotage; like weekend binges or excessive alcohol; derails progress. With his signature blend of science and straight talk, he shares insights from his chiropractic practice and functional blood chemistry expertise, emphasizing the importance of data-driven decisions and body composition over scale obsession.

Dr. Ryan offers actionable solutions, from tracking macros with tools like MyFitnessPal to prioritizing sleep, strength training, and gut health. He debunks myths around quick fixes like detoxes and fat burners, urging listeners to focus on sustainable habits like building muscle as a metabolic engine and managing stress through breathwork and nature. This episode is a must-listen for anyone frustrated by stalled weight loss, delivering a roadmap to reclaim control over your body, mindset, and health with practical, no-nonsense strategies.

Key Takeaways

Track Accurately: Underreporting food intake by 30-50% is common; use apps to measure calories and macros precisely.

Sleep is Non-Negotiable: Poor sleep dysregulates hormones like ghrelin and cortisol, sabotaging weight loss.

Build Muscle, Not Just Weight Loss: Muscle increases your metabolic rate, making fat loss sustainable.

Gut Health Matters: Bloating, fatigue, or food intolerances signal dysbiosis, hindering nutrient absorption and fat loss.

Ditch the Quick Fixes: Alcohol, detoxes, and fad supplements waste time and money; focus on consistent, foundational habits.

“Your body keeps the score. Get honest with your habits, measure what matters, and build a body that thrives.” - Dr. Ryan Hewitt

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website

The Weaponized Body Program

Weaponized wellness HRT

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