Organic, Grass-Fed, and Natural - What Food Labels DON'T Tell You (Natalie Kovarik) | Ep 346
Are you overpaying for food thatās supposed to be healthier? Have food labels like āgrass-fed,ā ānon-GMO,ā and āall-naturalā been misleading you? What if the truth behind your grocery cart was simpler and way less stressful?Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and whatās just clever marketing. Whether you're training hard, feeding your family, or just trying to make better choices, this will help you shop smarter without the overwhelm.Today, youāll learn all about:0:00 ā Intro2:18 ā Why ānon-GMOā frustrates farmers4:06 ā What is greenwashing?5:39 ā Organic vs all-natural vs grass-fed7:44 ā Smarter ways to shop on a budget13:13 ā The huge impact of food waste16:10 ā Grain-fed vs grass-fed nutrition24:28 ā How safe is your grocery store milk?32:31 ā Glyphosate and the dirty dozen41:06 ā Why fresh and local still matter45:05 ā Safe vs healthy: important distinction48:10 ā Debunking myths about factory farmsEpisode resources:Website: discoverag.com and kovarikcattleco.comĀ Instagram: @nataliekovarik and @discoveragpodcastĀ Tiktok: @discoveragpodcastPodcast: https://podcasts.apple.com/us/podcast/discover-ag/id1615443750Ā Youtube: @DiscoveragpodcastĀ Support the showš Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) š„ Join our Facebook community for live Q&As & supportš Let's connect! Ask a question, get my FREE newsletter, or find me on Instagramš± Try MacroFactor for free with code WITSANDWEIGHTSšļøāāļø Download Boostcamp for free for evidence-based workout programs
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The PERMA Framework - 5 Pillars of Positive Psychology for Sustainable Fat Loss | Ep 345
Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email--Struggling with fat loss despite knowing exactly what to do? You're not alone.The answer isn't about knowledge, it's about psychology.Ā Learn how the PERMA framework from positive psychology reveals the 5 psychological elements that separate people who sustain their transformation from those who remain stuck.Discover how to engineer your fat loss approach to work WITH your psychology instead of against it, creating conditions where healthy behaviors actually feel good to maintain.Main Takeaways:The intelligence paradox: Why smart people often struggle most with sustainable fat lossThe 5 PERMA elements: Positive emotion, Engagement, Relationships, Meaning, and AccomplishmentHow to systematically engineer psychological momentum into your fat loss approachWhy traditional approaches focus on mechanics but miss the psychological infrastructureHow to audit yourself across the PERMA dimensions to identify your weakest areaTimestamps:0:01 - The intelligence paradox in fat loss 3:22 - Why smart people struggle with fat loss 5:06 - Introduction to the PERMA framework 6:17 - P: Positive Emotion and cognitive flexibility 8:31 - E: Engagement and finding flow states 10:50 - R: Relationships and social connection 13:07 - M: Meaning and purpose-driven goals 14:05 - A: Accomplishment and self-efficacy 17:24 - How to engineer YOUR psychologySupport the showš Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) š„ Join our Facebook community for live Q&As & supportš Let's connect! Ask a question, get my FREE newsletter, or find me on Instagramš± Try MacroFactor for free with code WITSANDWEIGHTSšļøāāļø Download Boostcamp for free for evidence-based workout programs
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7 Fat Loss Tips from 70 Years of Research | Ep 344
Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go toĀ witsandweights.com/free--What really works for fat loss?After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe.Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of studies spanning from NASA's bedrest experiments in the 1970s to today's landmark trials), science has identified 7 key principles that determine fat loss success.These aren't TikTok trends or new theories. They're evidence-based principles proven over and over again in controlled studies, meta-analyses, and real-world applications.Main Takeaways:A calorie deficit remains non-negotiable for fat loss, but the method to create it is highly flexibleProtein preserves muscle and controls hunger through multiple mechanismsResistance training beats cardio for body composition every single timeDiet adherence matters more than diet type when calories are controlledNEAT (non-exercise activity) can swing your daily calorie burn by up to 2,000 caloriesMuscle mass serves as your metabolic insurance policy for long-term successSustainable approaches always beat aggressive "quick fix" methodsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSDownload our popular ebook, Ultimate Macros GuideRelated episode: The 3+3 Optimal Model of Fat LossTimestamps:0:01 - 70 years of research distilled into 7 principles 3:28 - Principle #1: A calorie deficit is required 7:23 - Principle #2: Protein is king 11:13 - Principle #3: Resistance training is best for body composition 15:45 - Principle #4: Diet adherence beats diet type 19:56 - Principle #5: NEAT can make or break your deficit 25:09 - Principle #6: Muscle mass is your fat loss insurance policy 29:39 - Principle #7: Sustainability vs. speed 35:36 - How these principles work together for life optimizationSupport the showš Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) š„ Join our Facebook community for live Q&As & supportš Let's connect! Ask a question, get my FREE newsletter, or find me on Instagramš± Try MacroFactor for free with code WITSANDWEIGHTSšļøāāļø Download Boostcamp for free for evidence-based workout programs
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95% of Diets Fail, Fitness Gurus, and Your Over 40 Muscle Retirement Plan | Bonus
What if everything you thought you knew about fitness was filtered through marketing hype rather than science?After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you.The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells you there's only "one true way" to achieve fitness goals, your skepticism radar should go on high alert.In this bonus episode from my recent appearance on the With Passion podcast hosted by Josh Taft, we discuss how to make sense of the barage of information from the fitness industry, why strength training is absolutely essential for longevity, and how to approach your health and fitness journey with a sustainable, evidence-based mindset.Discover why most fitness advice is wrong, how to navigate conflicting information, and why muscle truly is your retirement plan, especially after 40.Main Takeaways:Why being skeptical of fitness trends and guru claims can save your health and moneyThe shocking truth about why 95% of diets fail and what successful people do differentlyHow muscle mass is literally your insurance policy against aging and diseaseWhy strength training beats cardio for fat loss, longevity, and metabolic healthThe psychology behind sustainable goal setting and why most people try to change too much at onceHow to use "seasons" of focused effort followed by maintenance phases for long-term successWhy consistency with basics beats perfection with complex protocolsEpisode Resources:Check out Josh's podcastĀ With PassionSupport the showš Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) š„ Join our Facebook community for live Q&As & supportš Let's connect! Ask a question, get my FREE newsletter, or find me on Instagramš± Try MacroFactor for free with code WITSANDWEIGHTSšļøāāļø Download Boostcamp for free for evidence-based workout programs
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Blood Sugar Spikes, Carb Myths, GLP-1s, and Fat Loss Tips from a Type 1 Diabetic (Ben Tzeel) | Ep 343
Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscleāAre carbs really your enemy? Should you be training fasted? Can someone with diabetes actually build muscle and thrive?Registered dietitian and strength coach Ben Zeal, whoās been living with type 1 diabetes for over 25 years, joins me to break down some of the biggest myths in fitness and nutrition. We discuss carb fear, insulin misconceptions, and the truth about fasted training, CGMs, GLP-1s, and more.Ā Ben also covers how blood sugar management isn't just for diabetics, but for anyone wanting consistent energy, better performance, and body composition goals that stick. Our discussion is packed with real talk and practical strategies to train smarter, eat with confidence, and stop fearing carbs.Today, youāll learn all about:4:39 ā Should non-diabetics track glucose?6:13 ā Walks, workouts, and insulin sensitivity9:28 ā Can movement replace medication?13:11 ā How to overcome carb fear15:14 ā Best training approach for blood sugar22:36 ā Stress: the hidden blood sugar saboteur27:40 ā GLP-1 drugs and smart strategy30:48 ā What insulin pumps actually do36:32 ā How to become a consistent lifter41:44 ā Does fiber really matter for blood sugar?44:25 ā Where to find Ben and free resourcesEpisode resources:Your Diabetes Insider PodcastWebsite: yourdiabetesinsider.comĀ Instagram: @manoftzeelĀ Youtube:Ā @yourdiabetesinsider Support the showš Build muscle, lose fat, and train smarter in Physique University (tap here for exclusive early access + a FREE custom nutrition plan for just $27/month) š„ Join our Facebook community for live Q&As & supportš Let's connect! Ask a question, get my FREE newsletter, or find me on Instagramš± Try MacroFactor for free with code WITSANDWEIGHTSšļøāāļø Download Boostcamp for free for evidence-based workout programs
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!
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