Using Data to Break Free from Emotional Eating Patterns | Ep 317
Ever wonder why you keep eating when you're not actually hungry? The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar?Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating.You'll discover why tracking certain metrics reveals surprises about your eating behaviors, how meal timing dramatically affects your psychological relationship with food, and tips to bridge the gap between analytical approaches and emotional intelligence.Main Takeaways:Understanding patterns through tracking creates awareness without becoming obsessiveStrategic meal timing and composition significantly influences emotional eating behaviorsThe powerful "if-then" approach creates a framework for managing challenging food situationsConsistency in eating patterns helps your body develop safety signals that reduce stress eatingCreating a balance between structure and flexibility is key to sustainable habitsEpisode Links:Follow the Don't Call Me Skinny podcast for more great content from Sarah KriegerListen to the companion episode about the psychological side of emotional eating: The Hidden Triggers Making You Overeat Without Realizing ItTimestamps:0:01 - Emotional eating through a data lens 8:36 - Using data without becoming obsessive 15:43 - What to do based on your data 23:36 - Powerful "if-then" strategies when life trips you up 27:08 - Meal timing -> emotional eating patterns 31:11 - Macros for managing hunger 36:32 - Hunger vs. cravings 42:11 - The solution after years of dietingSupport the show👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod
--------
48:06
Can You Prioritize Health & Longevity and Still Build a Strong, Lean Body? (Anna Clough) | Ep 316
Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.--Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best?If you’ve been chasing surface-level goals, it might be time to rethink what true vitality looks like.Today, Anna Clough, founder of Strong and Healthy and host of the “Get Strong and Healthy” podcast, unpacks what it means to pursue health and longevity. We’re talking about energy, vitality, muscle, metabolism, and how to build a strong body that lasts, without falling into diet culture extremes or burnout.Don’t miss part two of this special collab—head over to Anna’s podcast to hear Philip break down the aesthetics side of the conversation.Main Takeaways:Looking fit isn’t the same as being healthyStrength training is essential for longevity, bone density, and vitalityBuilding muscle supports hormones, insulin sensitivity, and metabolismCrash diets and restriction backfire on long-term healthYou can look and feel great without sacrificing your well-beingTimestamps:02:40 – Why you can’t chase every goal at once05:38 – Biohacking vs. basics: what actually matters09:31 – Muscle mass, injury prevention, and aging11:25 – The “bulky” myth and strength as empowerment14:47 – Bone health, lifting heavy, and real progress18:33 – Dumbbells, barbells, or machines?20:40 – Nutrition for health vs. diet culture extremes23:01 – The danger of crash dieting and rapid weight loss26:39 – Can you be too lean? What real health feels like30:09 – Using blood sugar tracking to improve vitality33:22 – Best ways to improve cardiovascular fitnessGet the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.Support the show👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod
--------
37:36
Should You Lose Fat, Build Muscle, or Maintain? (Nutrition & Training Audit) | Ep 315
Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit"--Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Sam, who wasn't sure which direction to take her fitness journey next despite already establishing solid nutrition and training habits.Sam has made impressive progress with her nutrition and training habits but struggles with competing goals: wanting to build muscle and improve bone density while maintaining the lean physique she worked hard to achieve. Having previously reached 14% body fat, she loved how she looked and felt, but found this difficult to maintain long-term. Now at 18%, she's hesitant about entering a building phase that might push her away from her aesthetic comfort zone.You'll discover why the choice between building muscle and staying lean doesn't have to be binary, and how finding the right balance can transform both your physique and long-term health.Main Takeaways:Why "aggressive maintenance" might be the perfect approach for building muscle without sacrificing leannessHow to increase training intensity to improve bone density and muscle growthThe importance of strength-focused training versus hypertrophy for overall health outcomesWhy adding just 50-100 calories can make a significant difference in your body's ability to build muscleTimestamps: 0:01 - Why you might be torn between competing fitness goals 4:11 - Bone density, muscle building, and training intensity 12:04 - Choosing between maintenance, fat loss, or muscle gain 15:44 - Why small calorie increases help with building muscle19:44 - What is true maintenance? 21:51 - Improving bone density Support the show👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod
--------
27:27
Your Secret Weapon for Fat Loss is NOT a Calorie Deficit or Macros | Ep 314
Is fat loss really made in the kitchen (combined with strength training)?Or do we have it backward?This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting.Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation.Main Takeaways:Building muscle first creates a metabolic environment where fat loss becomes dramatically easierStrength training improves insulin sensitivity through the "glucose sink" effectThe right approach allows you to eat more food while achieving better resultsBuilding a muscular foundation changes your entire relationship with nutrition and fitnessEpisode Resources:Follow The B.Rad Podcast for more great content from Brad KearnsTimestamps:0:01 - Why the traditional approach to fat loss is backward 8:54 - Why fat loss shouldn't be your first priority 15:32 - How strength training cascades to better eating habits 19:38 - How lifting prevents metabolic disease 23:27 - How your metabolism adapts to increased food intake 31:44 - The Norwegian training revolution: eat more, train harder 39:35 - Why even the "perfect diet" is not enough without training 47:22 - Walking as essential daily movement 57:27 - How walking more improves health markers 1:03:03 - The simple approach to starting with strength trainingSupport the show👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod
--------
1:12:18
When "Putting in the Reps" Doesn't Work | Bonus
→ Join Physique University: https://physique.witsandweights.com/--The advice to "just put in the reps" sounds motivating, but does it always work?Today I'm sharing something interesting, something sad, and calling some people out.Support the show👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod
About Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer).From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there.Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique.We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:- Why fat loss is more important than weight loss for health and physique- Why all the macros (protein, fats, and yes even carbs) are critical to body composition- Why you don't need to spend more than 3 hours in the gym each week to get incredible results- Why muscle (not weight loss) is the key to medicine, obesity, and longevity- Why age and hormones (even in menopause) don't matter with the right lifestyle- How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindsetIf you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!
Listen to Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters, What's Up Docs? and many other podcasts from around the world with the radio.net app
Ireland