{"podcast":{"title":"Digital Barbell Podcast","slug":"digital-barbell-podcast-455876","podcast_index_feed_id":455876,"rss_url":"https://anchor.fm/s/e2623f8/podcast/rss","website_url":"https://www.digitalbarbell.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded/2273806/2273806-1592227109500-e2502d291fa8.jpg","author":"Jonathan & Blakley Fletcher","episode_count":493,"summary":"Helping busy people get strong, lean, & feel amazing with simple, effective plans. Personalized coaching | 💻 100% online Your Options To Train With Us: www.digitalbarbell.com/options","last_synced_at":"2026-09-10T20:22:04.447889+00:00","page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876"},"episode":{"title":"480 - How Meal Timing Affects Fat Loss & Performance","slug":"480-how-meal-timing-affects-fat-loss-performance","published_at":"2026-05-07T17:01:20+00:00","page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876/480-how-meal-timing-affects-fat-loss-performance","show_page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876","url":"https://podcasters.spotify.com/pod/show/jonathan-fletcher5/episodes/480---How-Meal-Timing-Affects-Fat-Loss--Performance-e3j1qmc","audio_url":"https://anchor.fm/s/e2623f8/podcast/play/119646348/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-7%2F423695502-44100-2-8b12bb8e8ac96.mp3","summary":"How Many Calories, Carbs, and Protein Should You Eat? - Download our free tool and find out, based on your goals! https://www.digitalbarbell.com/calorieandmacronutrientcalculator Work with us: https://www.digitalbarbell.com/contact-us In this episode of the Digital Barbell Podcast, we’re breaking down one of the most misunderstood topics in fitness and nutrition: meal timing. Does eating late at night actually make you gain fat? Do carbs before a workout help performance? Should you avoid insulin spikes? And does training fasted really burn more fat? We cover: • Why total calorie intake matters more than meal timing for fat loss • The “savings account” analogy for understanding body fat• Why nighttime eating gets people in trouble (and it’s probably not what you think) • The truth about insulin and fat storage• How meal timing CAN improve workout performance• The 3 main energy systems your body uses during exercise: ATP-CP system Glycolytic system Oxidative system • Why carbs before training can help your workouts• How protein timing supports muscle growth and recovery • The difference between “burning fat” and actually losing body fat We also touch on: • Where you should look when you squat • How to properly brace during lifts If you’ve ever wondered whether you should stop eating after 7pm, train fasted, or slam carbs before a workout… this episode clears it all up in plain English. 🎧 Listen now and learn how to structure your nutrition for better performance, recovery, and body composition without overcomplicating things.","meta_description":"How Many Calories, Carbs, and Protein Should You Eat? - Download our free tool and find out, based on your goals! https://www.digitalbarbell.com/caloriean…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2195,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/digital-barbell-podcast-455876/episodes/480-how-meal-timing-affects-fat-loss-performance/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/digital-barbell-podcast-455876/480-how-meal-timing-affects-fat-loss-performance.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}