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Does Every Food Decision Feel Like a Moment of Panic During Fat Loss? · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey, Wits and Weights family, quick bonus episode.
• 0:02
  Philip Pape: This is Philip, and I want to chat about something on my mind, a little bit unscripted here, something somewhat under-discussed when it comes to what you're trying to do with fat loss.
• 0:13
  Philip Pape: And that is that the plan is almost never the problem.
• 0:17
  Philip Pape: The problem is what happens between the plan and when you execute your real life.
• 0:22
  Philip Pape: But more specifically than that, I want to put it in the context of coaching.
• 0:26
  Philip Pape: Think about when you hire a coach, any kind of coach, it could be nutrition coach, strength training, like a personal trainer, maybe you're a runner or powerlifter, whatever, you're basically paying for two things.
• 0:38
  Philip Pape: You're paying for their expertise, who they are as a human, what they know, their credentials, their experience.
• 0:44
  Philip Pape: And then you're also paying for their availability.
• 0:47
  Philip Pape: And the expertise side is where you hear a lot of the pitching happen in terms of trying to differentiate themselves.
• 0:53
  Philip Pape: You know, this coach has worked with X number of clients, they know this protocol or method, maybe they're an expert in hormones, whatever.
• 0:59
  Philip Pape: That's influencer world 101 today, right?
• 1:02
  Philip Pape: And of course that matters.
• 1:04
  Philip Pape: You do want the right person.
• 1:05
  Philip Pape: I know plenty of, you know, terrible coaches and plenty of people who will ghost you.
• 1:09
  Philip Pape: But the availability part, I think, drives a disproportionate amount of the actual outcome.
• 1:16
  Philip Pape: Again, when you're trying to get help from someone else.
• 1:19
  Philip Pape: And this can apply to any area of life, but we, of course, are talking about fitness nutrition.
• 1:24
  Philip Pape: And we kind of accept that, okay, if you're going to work with a coach, it works this way.
• 1:29
  Philip Pape: You've got, say, weekly check-ins or monthly calls or Voxer or messaging channel where you can send something in, or maybe it's a group setting with posts, right?
• 1:38
  Philip Pape: And I have forums just like that when I work with clients.
• 1:41
  Philip Pape: And that's not a knock on coaches or anybody.
• 1:44
  Philip Pape: That's that's the world we live in when it comes to availability, human bandwidth, right?
• 1:49
  Philip Pape: How much time you you have as a client and also how much time your coach has.
• 1:53
  Philip Pape: A really good coach is gonna have 10 tend to have more clients and they're running their business, they have a life, they're trying to be efficient, but also help you as much as possible.
• 2:01
  Philip Pape: So there's this practical limit, and what you get for it is hey, you don't have a coach that could stand next to you 24-7.
• 2:08
  Philip Pape: It's like the psychiatrist on call, right?
• 2:10
  Philip Pape: Or the sponsor, or just if you were a Hollywood actor and you were prepping for a role, you might have a coach with you literally 24-7, but none of nobody else has that.
• 2:21
  Philip Pape: Okay.
• 2:21
  Philip Pape: And real life doesn't make it easy, does it, to schedule around these types of things, these check-ins.
• 2:28
  Philip Pape: So there's this fundamental limitation or problem in coaching.
• 2:32
  Philip Pape: It's kind of an engineering problem in my mind.
• 2:34
  Philip Pape: And if we take a real world example when it comes to nutrition, I could tell you to the cows come home, hey, you need to plan ahead.
• 2:41
  Philip Pape: If you're gonna go in the middle of the week and you're gonna have a stressful week and you can't bring your lunch for whatever reason because you're out and about for work and you need to go to Chipotle, for example, okay, plan ahead, know that you're going there, look at the menu, know what you want to get.
• 2:58
  Philip Pape: But in reality, sometimes that doesn't happen.
• 3:00
  Philip Pape: So I want to speak to the cases where that doesn't happen, where you're kind of caught, caught off guard, which happens a lot in life, sometimes due to things out of your control.
• 3:09
  Philip Pape: And of course, you don't have a coach sitting next to you, right?
• 3:12
  Philip Pape: And this is where, this is where tools can come in.
• 3:14
  Philip Pape: I'm gonna get to that in a second.
• 3:16
  Philip Pape: But going to this like Chipotle example, I like Chipotle.
• 3:19
  Philip Pape: I didn't like it when they had that neurovirus years ago, but I came back to them.
• 3:22
  Philip Pape: And, you know, I do love having a lot of protein and a protein bowl, uh, or a nice burrito if I really need the carbs and I'm bulking, for example.
• 3:30
  Philip Pape: But if let's say you actually do have a coach you're working with, or you're in a group program or something like that, you're not gonna be able to like reach out to them in the moment when you're at Chipotle at 12:30 on a Tuesday trying to order something and you didn't plan for it.
• 3:43
  Philip Pape: And maybe this, maybe it's your first time at Chipotle, it was just next to work, whatever.
• 3:47
  Philip Pape: And then there's things like, hey, last night was a stress-eating night.
• 3:50
  Philip Pape: Today's decision is gonna really affect the rest of the week.
• 3:54
  Philip Pape: And the time that you would actually need help from another person, like a wingman or wingwoman or a coach, is the time when you can't have somebody next to you.
• 4:03
  Philip Pape: And so, where am I going with all this?
• 4:05
  Philip Pape: What's my rambling about?
• 4:06
  Philip Pape: I this is a problem I was trying to solve when I built my app Fitness Lab.
• 4:10
  Philip Pape: This is this is what I'm getting at is the I've been thinking a lot about tools, right?
• 4:13
  Philip Pape: We have GLP1s as tools now.
• 4:15
  Philip Pape: We have, of course, you know, our barbells and tracking apps and things like that as tools.
• 4:20
  Philip Pape: But the gap for a lot of people, it isn't it isn't information, that's for sure.
• 4:25
  Philip Pape: Information's free.
• 4:26
  Philip Pape: It also isn't often tracking.
• 4:28
  Philip Pape: So a lot of people call in or listen or who listen to this show, they know the value of tracking for awareness, whether it's on paper, in a spreadsheet, in macro factor, in a in a workout app, whatever.
• 4:38
  Philip Pape: And there's plenty of tools for that as well.
• 4:41
  Philip Pape: So the missing piece is hey, could you have a something like a coach in the moment when the decision is there in front of you and you can't realistically afford to have someone on call to help you make good decisions and not make decisions after the fact.
• 4:55
  Philip Pape: In other words, not just do the thing and then go back and diagnose it afterward, which is a good thing to do, but what if you could be proactive?
• 5:01
  Philip Pape: So here's what I want to tell you about.
• 5:03
  Philip Pape: We just released the spring version of Fitness Lab with a ton of new features.
• 5:09
  Philip Pape: And there's one feature I want to talk about right now that relates to this gap, this problem.
• 5:14
  Philip Pape: It's a new feature in the daily activities called pre-meal coaching.
• 5:20
  Philip Pape: It's part of the meal coaching activity.
• 5:22
  Philip Pape: It used to be called nutrition check-in or something.
• 5:24
  Philip Pape: It's called meal coaching because you can have the option to do pre-meal or post-meal coaching.
• 5:29
  Philip Pape: Up until now, you would log the meal after you ate and then you get some coaching on it.
• 5:33
  Philip Pape: And of course, you could take a picture before you ate and it would tell you what's in it.
• 5:36
  Philip Pape: But now it's specifically designed that before you take that first bite and you pick the pre-meal coach and then take a picture of what's in front of you or what's in the menu or whatever, you will get a structured, I'll say, coaching feedback in the moment to make that decision.
• 5:51
  Philip Pape: Now it might sound simplistic, like duh, you could always do that with ChatGPT or whatever and just whip up your phone, but it's more sophisticated that.
• 5:57
  Philip Pape: I'm gonna walk you through real quickly what it looks like.
• 5:59
  Philip Pape: So let's say you're at Chipotle and you are about to order and you have options in front of you.
• 6:05
  Philip Pape: You could take a picture of the menu, is probably the easiest way to do this, but you can also describe, or if you have a picture of whatever it is from their menu, you can do that as well.
• 6:13
  Philip Pape: So if let's say you typed it out, you're like, okay, I'm gonna get the Chipotle bowl, double chicken, rice, beans, cheese, sour cream.
• 6:19
  Philip Pape: And then you'll immediately get back a structured response.
• 6:21
  Philip Pape: By immediately, I mean within a few seconds, the app is super fast.
• 6:24
  Philip Pape: It used to be slower, we've gotten it faster and faster and faster.
• 6:27
  Philip Pape: It's very fast.
• 6:28
  Philip Pape: And you get three parts.
• 6:29
  Philip Pape: The first is what the app calls protein and portion alignment.
• 6:32
  Philip Pape: Basically, how does this thing you're considering line up with what you actually need right now, based on your goals and what you've been eating?
• 6:39
  Philip Pape: Or, or it'll take the menu and suggest something that aligns.
• 6:43
  Philip Pape: That's the cool part.
• 6:44
  Philip Pape: The second is then a concrete adjustment.
• 6:46
  Philip Pape: This is your action.
• 6:47
  Philip Pape: Now, this action could be on what to choose, or let's say you caught it a little bit too late, you already ordered something, you take a picture, it might say, Hey, eat three quarters of this and save the rest, or skip the sour cream because your fats are running high, or something like that.
• 7:02
  Philip Pape: Although it's better if you can be ahead of it.
• 7:04
  Philip Pape: Something specific, okay, before you actually eat the thing.
• 7:07
  Philip Pape: And then the third piece is like the broader coaching pattern level insights.
• 7:13
  Philip Pape: Like, hey, this is a classic high protein meal.
• 7:15
  Philip Pape: It's energy energy dense.
• 7:16
  Philip Pape: Here's what to watch if you're eating for a couple times this week.
• 7:19
  Philip Pape: Maybe in the future you want to do this, uh, blah, blah, blah.
• 7:22
  Philip Pape: Okay, so it's super comprehensive, but also very fast and in the moment helps you make a decision.
• 7:28
  Philip Pape: And then if you want to go deeper, there is a discuss further button, and then you get into the full chat where you're like, hey, how do I balance my meals like this during the week?
• 7:35
  Philip Pape: Do you have any tips for eating out, whatever?
• 7:37
  Philip Pape: And it asks really good clarifying questions.
• 7:40
  Philip Pape: So, unlike ChatGPT, where you don't quite know what to say next, it's all on you.
• 7:44
  Philip Pape: Our app will actually very specifically give you choices to answer after each one if you'd like, or you can type freeform because it's trained on everything I know, on my data, on my philosophy, on the podcast, on the evidence.
• 7:57
  Philip Pape: People say it often feels like chatting with me, which is the point, because I can't be that 24-7 on call coach for all of you.
• 8:04
  Philip Pape: And even folks who are in our coaching program where we teach you to do this stuff for yourself, the app can be complimentary if you're looking for that real time.
• 8:11
  Philip Pape: Like I need something right now that's going to align with this.
• 8:14
  Philip Pape: So that's coaching in the moment.
• 8:17
  Philip Pape: That's what a good human coach would do if you were able to have access to them right next to you.
• 8:21
  Philip Pape: Except they're not because they can't be, because that's not how real life works unless you have thousands of dollars to put to blow.
• 8:29
  Philip Pape: And so that's that's the shift I wanted to talk about today.
• 8:31
  Philip Pape: It's not tracking, it's not having like a better plan.
• 8:34
  Philip Pape: It's having this real-time coaching at decision points where you often get off track.
• 8:40
  Philip Pape: It's a great pattern interrupt.
• 8:42
  Philip Pape: And this works at other decision points too.
• 8:44
  Philip Pape: You could do it while you're grocery shopping and deciding between options.
• 8:48
  Philip Pape: You could do it for a form check right in the middle of your workout.
• 8:52
  Philip Pape: Drop in a video.
• 8:53
  Philip Pape: Our chat now handles video and audio.
• 8:56
  Philip Pape: You can throw in Google Sheets, you can do whatever.
• 8:58
  Philip Pape: Even in the moment, you can say, Hey, am I pushing hard enough in the gym?
• 9:02
  Philip Pape: So think of it that way as like I can have a real nutrition and strength coach with me at all times.
• 9:09
  Philip Pape: Answer my question whenever I want, in a much more sophisticated, rapid, and contextual way than say going to Chat GPT or something like that.
• 9:17
  Philip Pape: All right.
• 9:18
  Philip Pape: So I this almost sounds like a commercial for my app because it kind of is, because I'm very excited and passionate about it, and I think it's gonna help a lot of people.
• 9:25
  Philip Pape: And right now we're in the middle of the spring promo.
• 9:29
  Philip Pape: So it's 20% off all of our plans, and it runs through this Friday, May 8th.
• 9:34
  Philip Pape: So if you're getting this when this episode comes out, there's about a week to go.
• 9:38
  Philip Pape: Pre-meal coaching is part of it, along with this smarter coach chat that I mentioned, along with Apple Health Integration.
• 9:45
  Philip Pape: And oh, here's a bonus I didn't even mention.
• 9:47
  Philip Pape: There's a brand new Saturday meal planning activity that will help you walk through your week in just a few minutes.
• 9:54
  Philip Pape: So that's been super helpful as well.
• 9:56
  Philip Pape: Link is in the show notes or you can go to witsandweights.com slash app.
• 10:00
  Philip Pape: After Friday, it goes back to full price.
• 10:02
  Philip Pape: So if you're curious, this is the week to try it out.
• 10:04
  Philip Pape: Check it out.
• 10:05
  Philip Pape: Witsandweights.com slash app.
• 10:07
  Philip Pape: All right, until next time, keep using your wits, lifting those weights.
• 10:12
  Philip Pape: And remember, the coaching that matters most is the one that you actually have the most access to.
• 10:16
  Philip Pape: I'm Philip Pape, and I'll talk to you next time here on the Wits and Weights podcast.