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Bonus Episode: 1 Simple Way to Stay Motivated During Fat Loss · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Your metabolism might recover during that time you're taking the refeed, but it's gonna go right back to where it was.
• 0:04
  Philip Pape: There's no way to shift it up, right?
• 0:07
  Philip Pape: Or to fix your metabolism or restore it to some higher number so that when you continue fat loss, it's somehow easier calorie-wise.
• 0:16
  Philip Pape: So that's a big misconception.
• 0:20
  Philip Pape: Welcome to the Wits and Weights podcast.
• 0:22
  Philip Pape: I'm your host, Philip Pape, and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition, and upgrading your body composition.
• 0:34
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle, and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best.
• 0:44
  Philip Pape: Let's dive right in.
• 0:48
  Philip Pape: Wits and weights community, welcome to another bonus solo episode of the Wits and Weights Podcast.
• 0:54
  Philip Pape: Today's episode is called One Simple Way to Stay Motivated During Fat Loss.
• 1:00
  Philip Pape: And it's part of a recent live training that I gave to my private Facebook group about using refeeds.
• 1:07
  Philip Pape: What are refeeds?
• 1:09
  Philip Pape: What are the common mistakes that people make with them, and how can you incorporate them successfully as a way to take the edge off during fat loss, help you perform better so you can get to your goal as quickly and painlessly as possible.
• 1:24
  Philip Pape: Okay, here we go.
• 1:26
  Philip Pape: All right, everybody, welcome to a training about refeeds.
• 1:30
  Philip Pape: Refeeds are a strategy that you can use during fat loss.
• 1:34
  Philip Pape: And if you don't know how to properly go through a fat loss phase, if you don't even know what I'm talking about, um, and you've done traditional dieting and you haven't looked at my other stuff, I encourage you to listen to this and watch this, but then go back into the Facebook community, the Wits and Weights group, go under guides and look at the free trainings that we have.
• 1:55
  Philip Pape: There are quite a few there that describe the entire process.
• 1:58
  Philip Pape: So the purpose of today's strategy with refeeds, and as you can see, I have no slides, I have an old-fashioned whiteboard, is to allow you to get through a fat loss phase successfully and consistently.
• 2:10
  Philip Pape: Because one of the biggest struggles that I see with clients and with others is the level of fatigue, uh, the mental challenges, and sometimes the issues with performance, with energy, and all of those things that come with fat loss.
• 2:26
  Philip Pape: Okay.
• 2:26
  Philip Pape: So I'm gonna define refeeds and then I'm gonna go through four different um aspects of refeed so you know exactly what to do from top to bottom.
• 2:35
  Philip Pape: So the four things we're gonna cover today are the mistakes and misconceptions that people make.
• 2:40
  Philip Pape: Okay, I see these all the time.
• 2:42
  Philip Pape: I want to clarify them, get them out of the way, what refeeds are for, what they're not for.
• 2:46
  Philip Pape: The second thing is strategy.
• 2:49
  Philip Pape: What are the three different elements that you can do at home?
• 2:52
  Philip Pape: This is an exercise for you to figure out exactly how you would like to implement refeed days, if you need them at all, if you need them at all.
• 2:59
  Philip Pape: So we'll talk about that.
• 3:01
  Philip Pape: The third area is the phases of fat loss.
• 3:05
  Philip Pape: So as we go along fat loss, there's different needs and reasons for using refeeds.
• 3:10
  Philip Pape: And then finally, we'll talk about metrics that you can track and how to optimize them.
• 3:14
  Philip Pape: Okay.
• 3:15
  Philip Pape: So I want to define what a refeed is if you've never heard of it before.
• 3:19
  Philip Pape: Um, you might you might be able to tell from the word itself, refeed, you're feeding yourself again.
• 3:24
  Philip Pape: Uh, but really what it is, is a strategically planned day.
• 3:29
  Philip Pape: All right.
• 3:30
  Philip Pape: So planned, it's a strategically planned day during fat loss to increase carbs.
• 3:36
  Philip Pape: Okay, this is key.
• 3:37
  Philip Pape: Carbohydrates, okay.
• 3:38
  Philip Pape: You're increasing calories and carbs for psychological relief and possibly increased performance.
• 3:45
  Philip Pape: So I'm gonna repeat that again.
• 3:47
  Philip Pape: A refeed is a strategically planned day during fat loss to increase carbs for psychological relief and possibly increased performance on training days.
• 3:58
  Philip Pape: So we're gonna jump into the first section today, which is five mistakes that people make that I see all the time.
• 4:05
  Philip Pape: I'm gonna write them on the jump board as I go or a jump board.
• 4:08
  Philip Pape: I'm gonna write them on the whiteboard as I go through them.
• 4:10
  Philip Pape: So the first mistake people have is thinking that a refeed will reduce your metabolic adaptation or jumpstart your metabolism.
• 4:19
  Philip Pape: So when you go into a fat loss phase, as you're losing body mass and as you're moving less, um and as your body tries to preserve its energy, your metabolism decreases.
• 4:29
  Philip Pape: This happens to everybody, okay?
• 4:31
  Philip Pape: Depending on your energy levels, your activity levels, how much you're eating, and so on.
• 4:36
  Philip Pape: And part of this process is metabolic adaptation.
• 4:39
  Philip Pape: That is, your body just adapts as you get smaller and as you as you move less.
• 4:44
  Philip Pape: And there's nothing we can do about it.
• 4:45
  Philip Pape: So sorry to say, there's nothing we can do about it.
• 4:48
  Philip Pape: The only thing you could do long term is have more muscle mass.
• 4:52
  Philip Pape: And the only thing you do short term is offset the metabolic adaptation by moving more, usually by walking or some some cardio.
• 5:00
  Philip Pape: Okay.
• 5:01
  Philip Pape: But you cannot, if you take a refeed, so if you take a strategically planned higher carb day for two days, three days, four days, even a week or two, your metabolism might recover during that time you're taking the refeed, but it's going to go right back to where it was.
• 5:15
  Philip Pape: There's no way to shift it up, right?
• 5:18
  Philip Pape: Or to fix your metabolism or restore it to some higher number so that when you continue fat loss, it's somehow easier calorie-wise.
• 5:27
  Philip Pape: So that's a big misconception.
• 5:28
  Philip Pape: All right.
• 5:29
  Philip Pape: The second one is thinking of refeeds as cheat days.
• 5:33
  Philip Pape: The idea of cheating is losing control, is saying that I'm just gonna eat whatever I want.
• 5:38
  Philip Pape: I'm not gonna track, I'm not gonna think about it, I'm just gonna go hog wild.
• 5:42
  Philip Pape: Instead of planning a deviation.
• 5:45
  Philip Pape: So there's actually a term called planned deviation or planned hedonic deviation, if you want to get technical.
• 5:51
  Philip Pape: Hedonic meaning hedonism, like you get to enjoy yourself and indulge, but it's planned.
• 5:55
  Philip Pape: Okay.
• 5:56
  Philip Pape: And we are doing them again to mitigate the mental side of dieting, which usually has to do with hunger and being on low calories for days and weeks on end.
• 6:06
  Philip Pape: Okay, but they are not cheat days.
• 6:08
  Philip Pape: They are plant, strategically plant.
• 6:10
  Philip Pape: The third mistake or misconception that people have, they change their the foods that they eat on these refeed days.
• 6:18
  Philip Pape: They choose calorie-dense or highly processed foods instead of just scaling up the foods that they're already eating, primarily the carbs.
• 6:26
  Philip Pape: Okay, and we'll talk a little bit later about um food choice and food selection.
• 6:30
  Philip Pape: But this is a mistake that a lot of people make, is they go through refeed and they're like, all right, I'm just gonna eat all the junk food that I've been missing out.
• 6:38
  Philip Pape: Now, there's definitely a place for a little bit of indulgence on a refeed day for sure, but it's got to be strategic.
• 6:43
  Philip Pape: All right, number four, overeating during refeed days, which means going past your maintenance calories.
• 6:50
  Philip Pape: So we're gonna talk about how to implement a refeed day, but the idea isn't again a cheat day where you just go hog wild.
• 6:56
  Philip Pape: It's uh strategically planned and it's to a controlled level, going from a deficit up to maintenance.
• 7:02
  Philip Pape: The last mistake that people make, and this is this is actually very important, okay, they don't um change their refeed days with their goals.
• 7:12
  Philip Pape: Uh, people always want to be told what to do and have a prescription, and this is how you do a refeed day, but it's gonna depend.
• 7:17
  Philip Pape: So I have two stories of clients.
• 7:19
  Philip Pape: The first client, she uh had a very long, successful fat loss phase, and I say long because she had extra weight to lose.
• 7:25
  Philip Pape: So it was a little bit longer than the typical 12 to 16 weeks, but she was doing great.
• 7:29
  Philip Pape: And then all of a sudden, one time she said, You know what?
• 7:32
  Philip Pape: I'm kind of going crazy here because every time I get to a weekend, I feel like I have to have just complete discipline and willpower to get through it and hit my numbers.
• 7:41
  Philip Pape: And I don't want you to feel that way.
• 7:42
  Philip Pape: I don't want you to feel like it's it requires everything in your power uh in terms of discipline and willpower to do that.
• 7:49
  Philip Pape: And I said, Well, why don't we just shift some calories to the weekend, right?
• 7:52
  Philip Pape: Your your everyday routine is pretty boring and consistent and you're working, so you don't think about it.
• 7:58
  Philip Pape: But your weekends are the time when you go out to eat.
• 8:02
  Philip Pape: You go out with family and friends, you want to have a little alcohol, maybe you want to have an indulgence or two.
• 8:06
  Philip Pape: You know, there's room for these things, even in a fat loss phase, at least the way that I like to do it with clients.
• 8:11
  Philip Pape: And we said, let's just shift your calories, and she did, and she was uh she was blown away that such a simple change could all of a sudden unlock her mental uh game when it came to fat loss, because then she now could eat more on the weekend.
• 8:27
  Philip Pape: She felt renewed, she felt like she had energy, she could look forward to the weekend, not in the way that you look forward to a cheat day, like that's all you think about, but more like, hey, I know the weekend's coming and I'm gonna be able to accommodate my lifestyle, and then we'll get back to our routine and we'll alternate back and forth while continuing to stay in a deficit for her fat loss phase.
• 8:44
  Philip Pape: So she adjusted by adding refeeds.
• 8:47
  Philip Pape: I have another client who started with refeeds right off the bat, right?
• 8:52
  Philip Pape: So the weekends were higher than the weekdays.
• 8:54
  Philip Pape: In fact, I think it was like Fridays and Saturdays.
• 8:57
  Philip Pape: But um, this client uh did not need them.
• 9:01
  Philip Pape: So, oh, not only that, he didn't need them, and they actually threw off his ability to be consistent.
• 9:06
  Philip Pape: So, what we did is we said, let's just make them even across the board, get rid of the refeed, make the progress go a little faster.
• 9:14
  Philip Pape: And what happened is he ended up getting into a nice routine where the weekends were no different than the weekdays, and that actually helped him.
• 9:20
  Philip Pape: So, again, we all respond differently.
• 9:23
  Philip Pape: So these are the mistakes that people make using refeeds.
• 9:26
  Philip Pape: All right, so now how do we actually use them?
• 9:28
  Philip Pape: And this is where we get into strategy.
• 9:30
  Philip Pape: So you can do this on your own.
• 9:32
  Philip Pape: You can create a simple table with three columns, okay, and you're gonna use three labels.
• 9:36
  Philip Pape: Timing.
• 9:38
  Philip Pape: I hope you can hear me with my microphone.
• 9:40
  Philip Pape: Timing, food, and the last one is strategy.
• 9:44
  Philip Pape: Okay.
• 9:44
  Philip Pape: Getting used to this whiteboard and where everything is placed here.
• 9:47
  Philip Pape: So timing.
• 9:48
  Philip Pape: Um, here's what I want you to think about.
• 9:50
  Philip Pape: So the question I often get is when do I do a refade?
• 9:52
  Philip Pape: Do I do it on the weekends?
• 9:54
  Philip Pape: Do I do it for a whole week?
• 9:55
  Philip Pape: Do I do one day, two day, three day?
• 9:57
  Philip Pape: And so what you want to think about is number one, here, let me use a different color.
• 10:01
  Philip Pape: What is your routine?
• 10:03
  Philip Pape: Okay.
• 10:04
  Philip Pape: What is your specific routine?
• 10:05
  Philip Pape: So if you work a nine to five job Monday through Friday and then the weekends are off, that's one routine.
• 10:10
  Philip Pape: Maybe you're a shift worker.
• 10:11
  Philip Pape: Maybe you have, you know, two days on, one day off.
• 10:14
  Philip Pape: That's gonna be important.
• 10:15
  Philip Pape: Number two, oh, uh yeah.
• 10:17
  Philip Pape: Number two is gonna be training days.
• 10:19
  Philip Pape: Uh, and by the way, if you're watching this and you don't strength train currently, um, you have no business being in a fat loss phase, in my opinion.
• 10:27
  Philip Pape: Honestly, um, go back and learn how to train, reach out to me, go in our group and learn about it and start strength training and make sure that you've got that in place before you even think about fat loss.
• 10:39
  Philip Pape: Okay.
• 10:39
  Philip Pape: So training days, you might work out four days a week: Monday, Tuesday, Thursday, Friday.
• 10:45
  Philip Pape: Uh, and this is where a refee day might align with the days where you have the uh toughest workouts, usually a leg workout, right?
• 10:53
  Philip Pape: Where you're doing your squats and deadlifts or something like that.
• 10:56
  Philip Pape: Um, now you might you might be familiar with this concept because it's also called carb cycling, right?
• 11:01
  Philip Pape: Where you just increase carbs on training days and keep them low or average on non-training days.
• 11:07
  Philip Pape: And it's it's a it's been around for many years.
• 11:10
  Philip Pape: But I will tell you that a lot of people don't need to do that.
• 11:14
  Philip Pape: Okay.
• 11:15
  Philip Pape: Um, if you work out in the morning, you definitely don't need to do it because your carbs come from the day before, primarily.
• 11:21
  Philip Pape: And then if even if you work out later in the day, you may not want to deprive the other days where you're recovering of calories that you need for recovery.
• 11:30
  Philip Pape: So it really does depend on the individual.
• 11:33
  Philip Pape: But if you're going to experiment with this, this is one way to do it.
• 11:35
  Philip Pape: So you've got your your routine.
• 11:38
  Philip Pape: Um, if you've got boring days versus exciting days that you go out to eat all the time or something, you've got your training, and then you've got your social events.
• 11:46
  Philip Pape: Um, so actually, I kind of combined one and two when I was talking just there.
• 11:50
  Philip Pape: But social events.
• 11:52
  Philip Pape: So if you know that there is a party coming up, if you know that you are going on a trip, if you know you are traveling for work, um, account for that in your timing for refeed days.
• 12:03
  Philip Pape: Okay.
• 12:04
  Philip Pape: All of this stuff, we don't want surprises.
• 12:06
  Philip Pape: We don't want to come to Thursday and be like, oh, I'm going on that trip Saturday and Sunday, and I haven't really thought ahead for um how I'm going to handle my eating routine.
• 12:16
  Philip Pape: This is where refeeds can be really important.
• 12:19
  Philip Pape: The second category is your food choices.
• 12:22
  Philip Pape: The whole purpose of a refeed day is to increase your carbs for energy for recovery.
• 12:27
  Philip Pape: Um, and that helps you with the mental side as well.
• 12:31
  Philip Pape: So the psychological impact is the most important, but it could also help with training, as we talked about before.
• 12:36
  Philip Pape: And when you add foods in to a refeed day, I want you to think of your favorite nutrient-dense carb-rich foods.
• 12:46
  Philip Pape: I hope you enjoyed this clip from my recent workshop in the Wits and Weights Facebook group.
• 12:50
  Philip Pape: If you want to watch the entire training where we talk about the strategy for implementing refeeds, positioning them intelligently at different phases of your fat loss journey, and how to measure and track their effectiveness to get the best results, head over to our free Facebook community at the link in my show notes.
• 13:07
  Philip Pape: Our free Facebook group is a fast-growing community of people who want to upgrade and optimize their nutrition using evidence-based principles to finally get results.
• 13:16
  Philip Pape: So, again, if you want to build muscle, lose fat, increase your metabolism, and crush your body composition goals, join the Wits and Weights Facebook group using the link in my show notes.
• 13:27
  Philip Pape: If you can't access the show notes, just go to witsandweights.com and click community at the top.
• 13:33
  Philip Pape: Again, go to witsandweights.com and click on community at the top.
• 13:37
  Philip Pape: Last thing, make sure to follow or subscribe to Wits and Weights right now to automatically download tomorrow's episode number 80 with none other than Alan Aragon, where we talk about flexible dieting, evidence-based nutrition, and protein strategies.
• 13:54
  Philip Pape: As always, stay strong and I'll talk to you next time here on the Wits and Weights podcast.
• 14:03
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 14:07
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them.
• 14:15
  Philip Pape: And make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 14:21
  Philip Pape: Until then, stay strong.