Pete Smith returns to the O-Studio Podcast for his fifth appearance and this time we go deep on weight management and why so many people struggle to lose fat (and keep it off).

We unpack the difference between weight loss vs fat loss, why “calories in, calories out” is only part of the story, and how things like thyroid function, hormones, stress/cortisol, insulin resistance, sleep, fasting habits, and even alcohol can quietly block progress, no matter how hard you train.

Pete also breaks down what actually works long-term: small calorie reductions without triggering rebound, smarter approaches to fasted training, the role of muscle in fat loss, and why your best starting point is a personal benchmark because everyone responds differently.

If you’re heading into a new year wanting a better plan (not another short-term reset), this episode gives you practical, science-backed clarity.

CHAPTERS:

00:00 Intro + Pete Smith returns (5th appearance)

01:25 Why weight management is getting worse (NZ stats + modern lifestyle)

06:45 Calories in/out: true, but incomplete (why weight gain isn’t “just willpower”)

08:00 Weight loss vs fat loss (why scales & BMI can mislead)

10:20 The hidden roadblocks: thyroid, hormones, stress/cortisol, insulin resistance

14:10 Fuel hierarchy (alcohol → glucose → fat) + why it matters for fat loss

22:10 Keto/carnivore + fasting: benefits, risks, and “organised variation”

28:30 Exercise for fat loss vs muscle gain (fasted training + mTOR + protein timing)

35:30 Habits that sabotage progress (snacking/MMC, digestion, consistency)

41:10 Cold plunge & fat loss protocol (shivering, thermogenesis + women’s considerations)

46:15 Where to start: benchmarks, personalised plan, simple calorie reduction

56:10 Best tracking tools: height-to-waist ratio + metabolism temperature check

01:04:40 Wrap-up + how to contact Pete + outro