Latest / Wits & Weights | Strength & Fat Loss Over 40 / Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss

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Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut.
• 0:08
  Philip Pape: Today's bonus Q&A I'm bringing you the answers you've been looking for, because we are diving into how to bounce back from overtraining, why your Apple Watch might be misleading you and the secret to avoiding those post-cut binges that derail your progress.
• 0:24
  Philip Pape: Welcome to Wits and Weights, the show that blends evidence and engineering to help you build smart, efficient systems to achieve your dream physique.
• 0:41
  Philip Pape: I'm your host, philip Pape, and today you're going to hear a live Q&A from our Facebook group, where I tackle your biggest questions on training, nutrition and staying on track with your goals.
• 0:52
  Philip Pape: Maybe you're struggling with overtraining.
• 0:54
  Philip Pape: Maybe you're wondering how accurate your wearable device is.
• 0:57
  Philip Pape: Maybe you're trying to avoid gaining weight after you lose fat.
• 1:00
  Philip Pape: I've got you covered today and, before we jump in, I want to invite you to join our Facebook group Totally Free, where these live sessions happen every other week.
• 1:09
  Philip Pape: You get to post your question, give me some context and get an answer straight from me.
• 1:14
  Philip Pape: It's an amazing free resource that you hardly see online, and all you've got to do is join our Wits and Weights Facebook group using the link in the show notes or just search for Wits and Weights on Facebook Again.
• 1:27
  Philip Pape: Use the link in the show notes to join the Wits and Weights Facebook group.
• 1:30
  Philip Pape: It's a great place to connect with other people who have similar goals and get some accountability and support to get your questions answered and to keep your motivation really high.
• 1:39
  Philip Pape: It's just awesome for that.
• 1:41
  Philip Pape: So I'll hope to see you there in the Facebook group.
• 1:44
  Philip Pape: Now let's get into today's Q&A.
• 1:46
  Philip Pape: We have three questions today.
• 1:49
  Philip Pape: The first question, from John, says I've recently put myself in a position of overtraining from a combination of too much volume in lifting, stress, being sick, poor sleep over the last five to six weeks.
• 2:01
  Philip Pape: When I use the term overtraining, I mean I'm always sore, lethargic, tired, no appetite, low motivation in anything, my legs hurt.
• 2:11
  Philip Pape: Going upstairs Picking up my kids is a challenge In the gym.
• 2:15
  Philip Pape: If my workout calls for four sets of four at a weight where this would be challenging but very doable, I would get three to four sets of two, with them all feeling like maxed out grinders.
• 2:24
  Philip Pape: This week I would get three to four sets of two, with them all feeling like maxed out grinders.
• 2:26
  Philip Pape: This week I lifted Monday and Tuesday for not even half the workout I had planned and I'm sitting out the rest of the week to rest.
• 2:34
  Philip Pape: I know sleep is king.
• 2:35
  Philip Pape: However, in my current life situation, the king is dead.
• 2:38
  Philip Pape: I get five-ish hours of total sleep a night.
• 2:41
  Philip Pape: I wake often and the quality is poor.
• 2:43
  Philip Pape: Knowing this is not a realistic option to get myself back to where I need to be.
• 2:47
  Philip Pape: I'm cutting volume on lifting way back after this week and the high stress moments I'd face should be behind me.
• 2:54
  Philip Pape: My question is what, nutritionally, can I do to aid my recovery?
• 2:57
  Philip Pape: Specifically, where should calories be in relation to my TDEE, that's, his total daily energy expenditure, which he says is about 2,800 calories?
• 3:07
  Philip Pape: What should the macro breakdown look like in terms of percent of the calories recommended?
• 3:11
  Philip Pape: I know there's no substitute for sleep.
• 3:13
  Philip Pape: However, I can't control the lack of sleep I get.
• 3:16
  Philip Pape: I can control nutrition.
• 3:19
  Philip Pape: Sorry, this was long.
• 3:19
  Philip Pape: I wanted to make sure I got the details in there, okay.
• 3:22
  Philip Pape: So there are a lot of pieces here that I would like to address, and I think I'm going to start with challenging the assumption that the king is dead with your sleep.
• 3:35
  Philip Pape: I know you said you can't control it, but I'm going to start with the phrase find a way.
• 3:40
  Philip Pape: Find a way If sleep is so important to recovery which it is potentially the most important thing other than nutrition, right, which you've alluded to both why can't you get more than that?
• 3:51
  Philip Pape: Now, I understand if sleep quality is poor, even if you're in bed for eight hours.
• 3:55
  Philip Pape: That's a different situation.
• 3:56
  Philip Pape: But there are a lot of simple things we can do for improving sleep quality, like consistent bedtimes, you know, having that pre-sleep routine, avoiding blue light, even fitting in naps, all that stuff.
• 4:08
  Philip Pape: Now, I don't know the full context here.
• 4:11
  Philip Pape: If your schedule is so jam-packed and that's the reason you can't get the sleep, I'm really going to challenge you to look at your life situation and figure out how to get more sleep.
• 4:23
  Philip Pape: Because look at your life situation and figure out how to get more sleep, because that little sleep on a regular basis is highly correlated with not only all the problems you've just stated with recovery, but excess fat gain, visceral fat gain, which is the dangerous fat in your belly, higher cravings, worse mood and energy, worse mental health.
• 4:42
  Philip Pape: The list goes on and on.
• 4:43
  Philip Pape: So I'm really really going to challenge that piece of it, and if I were your coach, that is something we would absolutely be working on.
• 4:49
  Philip Pape: Now, I'm just gonna stop there on that, because I know you said this is not realistic to get myself where I need to be, and for some people's lives that is the case, right, and we can't change everything right now, but we can always look ahead to how could I improve that.
• 5:06
  Philip Pape: So, talking about nutrition, what can I do to aid my recovery?
• 5:07
  Philip Pape: Well, when I see you missing lifts, okay, I go to.
• 5:11
  Philip Pape: I go to three things.
• 5:12
  Philip Pape: Number one is sleep.
• 5:14
  Philip Pape: Well, I'm going to say sleep and nutrition, I'm going to combine them together.
• 5:18
  Philip Pape: We're going to address that in a second.
• 5:19
  Philip Pape: Number two is are you simply resting long enough between sets?
• 5:22
  Philip Pape: And number three is are you progressing the right amount of weight from session to session?
• 5:28
  Philip Pape: I actually got this from the first three questions in starting strength, so you can look that up.
• 5:33
  Philip Pape: But anyway, assuming you're getting enough rest period between your sets and you are increasing at the right level you're not overshooting then it really is sleep and nutrition which you've identified.
• 5:46
  Philip Pape: So if you can't fix sleep, will nutrition be enough to help you up?
• 5:51
  Philip Pape: Well, what we can do is put you in the best position to rule it out.
• 5:56
  Philip Pape: And you ask what would the macro breakdown look like?
• 5:58
  Philip Pape: And then I had some follow-up comments and we went back and forth.
• 6:01
  Philip Pape: No-transcript breakdown.
• 6:31
  Philip Pape: The exact thing you're asking me about worth it for 80 bucks a year, and I always think like physical health is the number one thing in my life that I want to invest in.
• 6:39
  Philip Pape: There's almost not too much of a budget that I can devote to that, knowing that it pays off with a long, high quality, low stressful, enjoyable life, better health outcomes and lower health costs in the long run.
• 6:53
  Philip Pape: But if you're not going to go with that argument, or you're not going to accept it or whatever, let me just explain quickly the difference between Macrofactor and other food logging apps.
• 7:02
  Philip Pape: Most food logging apps, like MyFitnessPal, do a passable job at letting you track food, and that's all they do.
• 7:09
  Philip Pape: They do not give you an accurate target.
• 7:11
  Philip Pape: Well, how the heck are you going to lose fat, gain muscle you know control exactly what you need for you unless you have that data right?
• 7:20
  Philip Pape: So what Macrofactor does is, as you track your food and you track your weight, it looks at how your body changes relative to what you eat to determine your metabolism, and then it will know hey, yeah, your metabolism is actually, you know, let's say, 2,900 calories and you're currently under eating at, say, 2,600 calories.
• 7:41
  Philip Pape: Ah, that's part of the reason.
• 7:42
  Philip Pape: You're under recovered and you can say, hey, I want to maintain my weight or I want to go into a slight lean gain, and in my opinion I would push for the latter for you.
• 7:51
  Philip Pape: I would actually go into the very slightest gain above maintenance to make sure you fully recover, and then it will give you the macro breakdown.
• 7:59
  Philip Pape: Now, if you weren't using macro factor and you wanted to just do it on a napkin or do it in a spreadsheet, first you have to know what your true metabolism is.
• 8:07
  Philip Pape: So that requires you to track your, your weight over, say, a three week period, see how it changes relative to your calories, and kind of figure it out that way.
• 8:15
  Philip Pape: And then you can allocate protein, uh, fats, then carbs.
• 8:20
  Philip Pape: Protein, I would go around 0.7 to one grams per pound of your body weight.
• 8:25
  Philip Pape: Fats, I'd go around 30% of your calories, and then carbs the rest, and that would help you recover.
• 8:33
  Philip Pape: So that's kind of where I'm going with that.
• 8:35
  Philip Pape: If you use macro factor, it will give you the insight that the other tools don't give you with your metabolism, so you can get the right targets and the right macro breakdown, which is exactly what you asked about.
• 8:46
  Philip Pape: All right, I hope that helps.
• 8:48
  Philip Pape: I'm going to refresh this because I see a couple follow-on comments coming in to one of the other questions I'm going to get to in a bit, but we are going to go now to the second question from Kim.
• 9:01
  Philip Pape: Kim asks love being coached by you and looking forward to more time together in the future.
• 9:07
  Philip Pape: Thank you so much, kim.
• 9:09
  Philip Pape: That makes my day still using macro factor and love how I can see trends and now I'm confident in my maintenance together in the future.
• 9:11
  Philip Pape: Thank you so much, kim.
• 9:11
  Philip Pape: That makes my day Still using Macrofactor and love how I can see trends and now I'm confident in my maintenance, calories and what I need to do to increase muscle.
• 9:17
  Philip Pape: Oh, kim, thank you so much.
• 9:18
  Philip Pape: John, I hope you're still listening, but Kim exactly said why I love Macrofactor so much.
• 9:23
  Philip Pape: You could actually know and have confidence in what you need to eat.
• 9:27
  Philip Pape: Basically, I recently convinced my husband to start using Macrofactor.
• 9:30
  Philip Pape: He's 246 pounds, 5'11", and carries most of his excess in quotes weight in his belly, don't we all?
• 9:38
  Philip Pape: Most likely a result of enjoying more than a few beers in his life, lol.
• 9:42
  Philip Pape: I'm doing a decent job getting him to understand how Macrofactor works.
• 9:45
  Philip Pape: He's completing week three with a five pound weight loss on the scale so far.
• 9:51
  Philip Pape: Okay.
• 9:52
  Philip Pape: So five pounds over three weeks, although that's still a short time to really tell what's going on.
• 9:56
  Philip Pape: There might be a little water weight in there, so I'd peg it at around a pound a week, which is about a 500 calorie deficit a day.
• 10:02
  Philip Pape: So hold that thought.
• 10:04
  Philip Pape: Here's where we're struggling.
• 10:05
  Philip Pape: I know an Apple Watch is not 100% accurate, but he is having difficulty believing that it is that far off.
• 10:11
  Philip Pape: For example, based on his Apple Watch, he burns on average 3,200 calories a day.
• 10:16
  Philip Pape: Macrofactor says his expenditure is 2,477, so about 2,500, with his calorie set at 2,169.
• 10:24
  Philip Pape: All right, so that means Macrofactor is putting him into a roughly 300 calorie deficit Because his watch is telling him he's burning 3,200 and he's only eating the 2,169,.
• 10:34
  Philip Pape: He believes he's at a thousand calorie deficit.
• 10:36
  Philip Pape: He's not.
• 10:37
  Philip Pape: He's not.
• 10:38
  Philip Pape: We'll explain in a second.
• 10:39
  Philip Pape: I know that's why you're asking.
• 10:39
  Philip Pape: I hope you share this with him and I hope your husband doesn't mind me.
• 10:44
  Philip Pape: You know calling him out a little bit here, but it's going to be very helpful.
• 10:48
  Philip Pape: So is the simple answer that the Apple watch is that inaccurate quote?
• 10:53
  Philip Pape: I guess I shouldn't use my watch anymore.
• 10:55
  Philip Pape: Uh, what emoji is this Like rolling eyes emoji?
• 10:58
  Philip Pape: Help a wife out.
• 10:59
  Philip Pape: He only approached he's only approaching week three using macro factor, so I know it's still information gathering Very smart.
• 11:05
  Philip Pape: You learned, you remembered what we went through together and I know his tracking is pretty good so far.
• 11:11
  Philip Pape: Since I'm making most out, I'm making most of his meals.
• 11:13
  Philip Pape: Okay, thanks, philip, you are the best.
• 11:15
  Philip Pape: Well, I think you're the best.
• 11:16
  Philip Pape: I think you're an awesome wife, very supportive.
• 11:18
  Philip Pape: I love that you're doing this.
• 11:19
  Philip Pape: So this is actually really simple and really clear.
• 11:23
  Philip Pape: Number one wearable devices have been shown through studies that looked at all types of brands, everything from Apple Watch to Fitbit to Garmin and everything else.
• 11:34
  Philip Pape: They can be off by anywhere from like 20 to 93% is, I believe, the upper range of the worst devices in terms of calories burned.
• 11:43
  Philip Pape: Now you said I shouldn't use my watch anymore.
• 11:45
  Philip Pape: I think they're great for step count and for heart rate and even some other fancy metrics related to those like VO2 max and stuff like that.
• 11:51
  Philip Pape: I think they're great for step count and for heart rate and even some other fancy metrics related to those like VO2 max and stuff like that.
• 11:54
  Philip Pape: I think they're great for that.
• 11:55
  Philip Pape: So definitely wear it for those reasons and, like when you're working with me or you have a coach, it helps to be able to see that data.
• 12:01
  Philip Pape: But for calories burned, here's what's happening.
• 12:03
  Philip Pape: The watch is simply doing what an online calculator would do.
• 12:07
  Philip Pape: It says here's your height, here's your gender, would do.
• 12:11
  Philip Pape: It says here's your height, here's your gender, here's your weight.
• 12:13
  Philip Pape: And then we're going to combine that with some accelerometer data and sort of guesstimate how many calories you're burning and we're going to extrapolate based on a formula.
• 12:20
  Philip Pape: Well, that's where the inaccuracy comes in, because it really isn't that accurate for you.
• 12:24
  Philip Pape: It's.
• 12:25
  Philip Pape: It can be way off, like I said, 20 to 93%.
• 12:28
  Philip Pape: I just peg it as hundreds of calories, enough to not mean anything.
• 12:32
  Philip Pape: And so using macro factor, on the other hand, you are tracking your food, so the energy coming in.
• 12:39
  Philip Pape: You're tracking your weight.
• 12:41
  Philip Pape: That calculates the energy you're gaining or losing based on your body mass, and macro factor has exactly how many calories you're burning.
• 12:48
  Philip Pape: So you can tell your husband that whatever macro factor says his expenditure is is about as accurate a number as you can get, especially after three or four weeks.
• 12:56
  Philip Pape: So he is burning around 2,500 right now and he is in a three or 400 calorie deficit, which correlates with the amount of weight loss he's had.
• 13:04
  Philip Pape: So it's great that we're able to feed that all back together.
• 13:08
  Philip Pape: So I think that answers your question.
• 13:10
  Philip Pape: Pass it along.
• 13:11
  Philip Pape: Don't rely on wearables for calories burned.
• 13:13
  Philip Pape: Use either your own manual tracking, like we talked about in the first question, or use Macrofactor, because there's, frankly, no other app in the world that does it that way.
• 13:24
  Philip Pape: Okay, continuing to the last question, and there were some follow-ups on this that just came in hot off the press and yes, okay, so Josh is using macro factor as well.
• 13:36
  Philip Pape: It sounds like a big macro factor ad, I know, but it's such an amazing tool.
• 13:40
  Philip Pape: It's kind of like if we were talking about strength training and I kept bringing up a barbell.
• 13:43
  Philip Pape: I kept bringing it up over and over.
• 13:45
  Philip Pape: You're like, stop talking about barbells.
• 13:46
  Philip Pape: I'm like, well, can't help it.
• 13:47
  Philip Pape: Like that's the best tool for the job and it's the most effective time-saving tool and it's dirt cheap, right?
• 13:54
  Philip Pape: So Josh's question is Okay, I'm approaching the end of a big cut again in preparation for a hunt.
• 14:02
  Philip Pape: Now this guy he was on the podcast a long time ago.
• 14:04
  Philip Pape: He does mountain goat backcountry hunting.
• 14:09
  Philip Pape: I mean hardcore stuff.
• 14:10
  Philip Pape: I have probably three weeks to go if all goes well.
• 14:13
  Philip Pape: The other several times I've ended up bringing in gaining oh sorry, binging and gaining a lot of body fat while trying to build muscle, leading to the need to cut a lot of weight again.
• 14:24
  Philip Pape: Okay, so he's gaining a lot of fat.
• 14:25
  Philip Pape: Every time he gets off of a cut.
• 14:28
  Philip Pape: The engineer in me sees the pattern Shout out.
• 14:30
  Philip Pape: Fellow engineers, this time I've tried hard to be more flexible in my diet and not so rigid.
• 14:35
  Philip Pape: Okay, big check mark on that, that's gonna help.
• 14:38
  Philip Pape: So I don't feel as deprived, hoping that will help me with a soft landing as I transition back to maintenance and then into a lean bulk as I prep for the event in october, november.
• 14:46
  Philip Pape: Traditionally, when I try to come up to maintenance, I get mad cravings for garbage and end up eating upward of 10 000 calories Some days.
• 14:55
  Philip Pape: That that is a lot, man, that's a lot.
• 14:57
  Philip Pape: It's really incredible.
• 14:59
  Philip Pape: What other strategies do you have to help avoid the binge and rapid fat gain?
• 15:02
  Philip Pape: After this nearly 40 pound loss, I've considered starting to increase calories early to slow the loss before going to maintenance, but not sure if that's a good strategy as it will likely prolong the cut as my fat loss slows.
• 15:18
  Philip Pape: I really don't want to gain it all back again.
• 15:19
  Philip Pape: Thanks so much.
• 15:20
  Philip Pape: And creeping out, creeping out, thanks so much.
• 15:23
  Philip Pape: You keep cranking out content.
• 15:25
  Philip Pape: You're a gold mine and I listen to you every day.
• 15:28
  Philip Pape: Man, that is really.
• 15:28
  Philip Pape: You made my day.
• 15:29
  Philip Pape: I really appreciate that when anybody says they follow the stuff and it's helping them in some way.
• 15:35
  Philip Pape: That's what I'm trying to do and love that you said that.
• 15:37
  Philip Pape: So first of all, congratulations on all the progress.
• 15:40
  Philip Pape: I know you're on top of so many of these things.
• 15:42
  Philip Pape: You've recognized your pattern of this post-cut binge and that's step one, right Awareness.
• 15:48
  Philip Pape: And you are using macro factor.
• 15:50
  Philip Pape: You just confirmed, so you know what your exact dynamic maintenance calories are at any one time.
• 15:57
  Philip Pape: So when you are done with a cut, you know that, hey, when I started the cut, I was 3,000 calories.
• 16:03
  Philip Pape: Now at the end of the cut, you know that, hey, when I started the cut I was 3,000 calories.
• 16:05
  Philip Pape: Now at the end of the cut I'm say 2,500 calories.
• 16:07
  Philip Pape: And actually, when we look at your data, your current expenditure has been rising.
• 16:09
  Philip Pape: It is currently around 3,300.
• 16:12
  Philip Pape: And when we look at your scale weight, we see, or trend weight, we see a significant drop over time, very, very consistent with your cutting phase, all right, cool.
• 16:24
  Philip Pape: So where am I going to go with this?
• 16:25
  Philip Pape: I am not a fan of like slowly increasing calories in the old reverse diet approach, only because you don't need to and it slows down recovery.
• 16:36
  Philip Pape: And you alluded to that right, since you know your expenditure for macro factor and again this is tying this whole theme together of do you know how many calories you're actually burning?
• 16:46
  Philip Pape: You're not going to know it from your wearable.
• 16:47
  Philip Pape: You're not going to know it if you're using MyFitnessPal.
• 16:50
  Philip Pape: You've got to know it somehow, and it only comes from tracking what you eat and what you weigh.
• 16:55
  Philip Pape: So I'm still going to advocate, josh, that you hit your maintenance immediately after your cut, because even that maintenance level is probably suppressed from what it eventually would be.
• 17:06
  Philip Pape: Now what's interesting is, in your case, I see you've been on a cut for a while and yet your expenditure has been rising for a while, which is highly, highly unusual, unless you've been getting a lot more activity from prepping for the mountain goat event, in which case I don't know.
• 17:25
  Philip Pape: You kind of get the best of both worlds, but I could see how, when you get off of a cut because you're moving so much and you have so much activity, the hunger, ironically, could ramp up because now you're giving your body these signals that food, more food, is coming in.
• 17:40
  Philip Pape: I see this all the time and people go into muscle building phase, they actually start getting more hungry.
• 17:45
  Philip Pape: And it's just hormones right, it's brain and gut and stomach hormones all working together to say, okay, you've got food coming in.
• 17:53
  Philip Pape: I want you to go now get all that food.
• 17:55
  Philip Pape: And I wonder if it's like a hundred gatherer thing, right, like now that food is available, we're going to feast.
• 18:00
  Philip Pape: We're going to feast on that.
• 18:01
  Philip Pape: So the fact that you have a sense of flexibility now, I think you should lean into that and be proud that that is going to give you a lot of confidence and prevent some of this binging already, like I think you've already done some things that I would normally recommend early on for a client.
• 18:19
  Philip Pape: As long as you're allowing for the treats, the indulgences as part of that flexibility, it's just now a matter of scaling it up, and so the scaling it up part of it is one aspect.
• 18:31
  Philip Pape: In other words, when you go back to maintenance and you have 500 more calories to play with or whatever, don't just incorporate a bunch of different and new foods.
• 18:39
  Philip Pape: All I want you to do is take your existing meal plan and scale it.
• 18:42
  Philip Pape: In fact, maybe not even add, don't even add an extra meal or snack yet.
• 18:49
  Philip Pape: Just scale what you have.
• 18:50
  Philip Pape: So if you're having vegetables, fruits, whole grains right, high fiber foods, things like that, just scale it up.
• 18:53
  Philip Pape: Now, obviously, the fats and carbs are going to scale up more than the protein, because you're already on the high protein, but it's okay to have more protein as well, it's fine.
• 19:01
  Philip Pape: So I would just scale that up.
• 19:08
  Philip Pape: And the second thing I would do is really focus on you know, not, it's not so much the targets that you're trying to hit, it's that you were trying to be satisfied have the nutrients, have the performance, um, support your training, support your hunting, and the nutrients and the gut health and all that are really important to all that besides the macros.
• 19:22
  Philip Pape: And so the high satiety foods, the fiber rich veggies, the lean proteins, the really good fats, are going to help you feel fuller longer, and so even in a maintenance phase where you have more calories, you can still rely on that strategy.
• 19:36
  Philip Pape: And then the last thing that comes to mind is mindful eating, and by specifically what I mean by that is are you aware of your hunger cues?
• 19:44
  Philip Pape: Are you aware of the trigger foods, the emotional triggers that have caused you to binge at that 10,000 calories?
• 19:50
  Philip Pape: Right, because that's where you pull out the strategies of okay, get them out of the house.
• 19:55
  Philip Pape: If the environmental awareness is a concern, incorporating those things in the right amount and like planning them into your meal plan and so on.
• 20:06
  Philip Pape: So I don't want to overwhelm you, like I think the flexibility you have already is going to pay off.
• 20:10
  Philip Pape: I think focusing on satiety, even if you were in fat loss, or as if you're in fat loss but now you're not in fat loss, it's okay, still do that.
• 20:17
  Philip Pape: And then the mindful eating, like being aware of your triggers, being aware of your psychological versus physical hunger.
• 20:22
  Philip Pape: I have a bunch of guides and strategies to help with that stuff if you need it, but I'm going to leave it at that.
• 20:27
  Philip Pape: I'm going to leave it at that and if you have more follow-up, comment on the video below or post in the group and that's it.
• 20:36
  Philip Pape: I think we had a great three questions today.
• 20:37
  Philip Pape: I think the overall theme was tracking and having awareness of how your body is responding whether it's food, biofeedback, calories, whatever is going to be massively helpful in knowing what to do, what targets to aim for and learning about how your body responds.
• 20:52
  Philip Pape: So there you have it.
• 20:53
  Philip Pape: Those were three questions answered in a live that we do every other week in the Wits and Weights Facebook group.
• 20:59
  Philip Pape: All you've got to do is join to take advantage of this free service.
• 21:02
  Philip Pape: The link is in the show notes.
• 21:10
  Philip Pape: I'll see you next time here on Wits and Weights.