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Bonus Episode: Achieve Food Freedom with THIS Mindset Shift · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Dai Manuel: the diet industry is like a trillion dollar industry, right?
• 0:02
  Dai Manuel: If you look at it globally.
• 0:03
  Dai Manuel: It's ridiculous, right?
• 0:04
  Dai Manuel: We have so much marketing going into weight loss, weight loss, weight loss, and yet, and yet you're speaking to food freedom, right, and this idea of becoming free from that rat race of weight loss, diets, etc.
• 0:19
  Dai Manuel: Etc.
• 0:20
  Dai Manuel: You know, and so I'd love for you to speak about what the heck's food freedom and how do we get?
• 0:28
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:30
  Philip Pape: I'm your host, phillip 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.
• 0:41
  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.
• 0:51
  Philip Pape: Let's dive right in Whits and Weights community.
• 0:58
  Philip Pape: Welcome to another bonus episode of the Whits and Weights podcast dropping into your feed on a Saturday.
• 1:05
  Philip Pape: This conversation is from my appearance on Dieman Wells' new podcast, the 2% Solution 30 Minutes to Transform your Life, where we tackled some of the confusion around nutrition and training that is prevalent out there today.
• 1:20
  Philip Pape: Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting, which is something you can also achieve.
• 1:28
  Philip Pape: As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transformation after 40.
• 1:38
  Philip Pape: Die and I review principles like energy balance and progressive overload to accelerate building muscle and losing fat.
• 1:45
  Philip Pape: Plus, we get into some of my communication techniques for motivating coaching clients toward positive change and self-empowerment.
• 1:52
  Philip Pape: Die was previously on this show, back on episode 97, and that episode was called the Fun Side of Fitness and Finding your Optimal with Dieman Well.
• 2:03
  Philip Pape: Check that out in the Whits and Weights archives.
• 2:05
  Philip Pape: With that, enjoy my conversation with Dieman Well.
• 2:10
  Dai Manuel: I loved it when you said forever student and teacher.
• 2:12
  Dai Manuel: I liked how you said that.
• 2:14
  Dai Manuel: I'm curious when did all that begin?
• 2:20
  Dai Manuel: That focus on that intentional journey of always being a student but also the teacher in the fitness and nutrition space specifically Just start taking away.
• 2:30
  Dai Manuel: I think that's a great place for us to start.
• 2:32
  Philip Pape: Yeah, definitely started being a student because I couldn't have ever claimed to want to be a teacher until I knew the foundations.
• 2:39
  Philip Pape: But a combination of curiosity and frustration can really drive a person being frustrated for years and years and years with my lack of results and then being constantly curious about well, if it's not working, something's got to work.
• 2:54
  Philip Pape: It's not working, there's got to be something out there.
• 2:57
  Philip Pape: As I just mentioned, you've seen others achieve something in their 50s.
• 3:01
  Philip Pape: When I was 35, thinking, okay, it's possible, physically, rationally, scientifically, which is how, where my mind goes as an engineer, led me to just keep searching, keep searching.
• 3:13
  Philip Pape: After 20 years of flailing around in the gym doing CrossFit and I have nothing against CrossFit, it introduced me to barbells what I didn't get from CrossFit was necessarily training and progressive overload, at least in the context that I was in.
• 3:26
  Philip Pape: I just wanted to get bigger and stronger and improve my physical health.
• 3:29
  Philip Pape: In that way, I came across a bunch of resources, books and podcasts, like the muscle and strength pyramids, the evidence-based strength and nutrition community.
• 3:39
  Philip Pape: Once I started lifting heavy with progressive overload and actually tracking my lifts and seeing them go up over time, I knew that there was something there.
• 3:47
  Philip Pape: I started to fill out the shirts, started to feel stronger, but I also gained a lot of weight.
• 3:52
  Philip Pape: I had to learn the nutrition side before long as well.
• 3:54
  Philip Pape: Anyway, that was throughout 2020, 2021, when it was very hard to do that because of COVID Right we had the gym shut down ended up building my own home gym, but I kept just sucking up the information and the teacher part of it came in.
• 4:10
  Philip Pape: When, late 2021, I was just so excited with what I learned and the progress I had made.
• 4:15
  Philip Pape: Personally, I had to share it and, being that I had been in Toastmasters just this year, very familiar with that organization, one of their advanced projects is create a podcast.
• 4:26
  Philip Pape: I said why don't I just do that?
• 4:28
  Philip Pape: So one Saturday, literally in a Saturday, and anyone who wants to start a podcast, it can be this easy.
• 4:33
  Philip Pape: I figured out okay, what equipment do I need, what software am I going to use, and it was all free, free, free.
• 4:38
  Philip Pape: What could I do?
• 4:39
  Philip Pape: Bare bones to test it out.
• 4:41
  Philip Pape: And I just banged out like 12 episodes of all the basics, like how to get strong, how to pick a program, how to set up your home gym, those kinds of things and got it out there and before long, people started connecting with me saying, hey, this touched me, this made me think differently.
• 4:56
  Philip Pape: I never understood why this worked that way.
• 4:59
  Philip Pape: Why is my trainer telling me to eat a lot of protein?
• 5:02
  Philip Pape: Why is my trainer asking me to do deadlifts, whatever?
• 5:05
  Philip Pape: And then, ultimately, a powerlifter who listened to my show, who happened to be a co-worker.
• 5:11
  Philip Pape: She came on as a guest and after the show was done, she said you know, Philip, I need a new nutrition coach because the one I have is okay, but I never understand why I'm doing what I'm doing, and you make it so clear.
• 5:24
  Philip Pape: So please help me get that clarity.
• 5:26
  Philip Pape: And we started working together and I got my certification and the rest is history.
• 5:31
  Dai Manuel: Dude, I love that and I love that it sort of spawned from a Toastmasters pathway project right, nicole.
• 5:38
  Dai Manuel: I think it's great.
• 5:39
  Dai Manuel: I'm just I'm almost on my second DTM right now right, because I did it.
• 5:43
  Dai Manuel: I'm like old school Toastmasters, so I did it in the original day when they had manuals.
• 5:47
  Philip Pape: Yeah me too.
• 5:47
  Philip Pape: Me too, that was my DTM manual based yeah.
• 5:50
  Dai Manuel: Wow, yeah, and now I'm going through pathways, which I think is awesome, I mean, it's, it is a big improvement, but it's got its limitations as well, you know.
• 5:58
  Dai Manuel: But, dude, I absolutely love that, philip, I really do, and but I, you know, it also shines a light on something that's obviously part of your character, and I don't know if this comes from your upbringing or whatnot, but what?
• 6:09
  Dai Manuel: Where does this desire for continuous evolution of Philip you know what I mean Like this desire to constantly want to sort of ascend, you know, like you know, mazel calls it self-actualization, right, or us trying to unlock that greatest amount of potential.
• 6:24
  Dai Manuel: But where does that come for you?
• 6:26
  Dai Manuel: Was that inspired by your parents?
• 6:27
  Dai Manuel: A mentor Like I'm?
• 6:28
  Dai Manuel: Just, I'd love to know.
• 6:29
  Dai Manuel: Where does that come from for you?
• 6:31
  Philip Pape: Yeah, I would love to know as well.
• 6:32
  Philip Pape: Right, like, what are you?
• 6:34
  Philip Pape: Because there's you're, you're such a high energy guy and I know some people, some people ascribe to like the big M meaning, and I heard Alex Ramosy say, you know, in his mind there's no big M, there's just the little M meaning like the things that drive us on a regular basis that we choose to do.
• 6:49
  Philip Pape: And I think part of it is not accepting convention, not accepting that you have to need to, should, must do certain things, that there's another way, and I always, I always want to be right and I always want to do something different.
• 7:02
  Philip Pape: So that kind of you combine that with curiosity.
• 7:05
  Philip Pape: That, I think, is ingrained in me.
• 7:07
  Philip Pape: I took a, I took a survey it's called the VIA survey.
• 7:09
  Philip Pape: It's part of applied positive psychology I forget what book.
• 7:12
  Philip Pape: It's associated with authentic happiness, I think, and it's based on the idea that there are something like 24 strengths and most of us are top five.
• 7:21
  Philip Pape: Strengths change very little throughout our lives, no matter what we do, and one of those for me is curiosity.
• 7:26
  Philip Pape: Another is energy enthusiasm and another is optimism.
• 7:29
  Philip Pape: I'm like, yeah, that's me, like that's me All right, and I'm trying to match your level of energy to I, which is why I really like chatting with you, but I don't know, so I don't know if I answered your question of where it came from.
• 7:40
  Philip Pape: I had, I had loving parents, I had a great upbringing and I'm an engineer too, so that could be part of I always want to solve and build and fix things in that respect.
• 7:50
  Dai Manuel: Well, I appreciate that because I know, listening to your podcast, but also just listening to some of the social content that you published, you really do speak to the scientific backing and data, because you and I both know there's a lot of, let's just say, misinformation perpetuated, especially through social media, right, you get these self-proclaimed people that are experts I'm not going to throw down any names right now to publicly oust anybody, but we see some very interesting content being thrown out there, like maybe just the liver all the time, right?
• 8:21
  Dai Manuel: I'm curious because you mentioned something about you really taking active interest, but you love being able to show people where not only misinformation lies but, more importantly, the myths in our space, especially when it comes to fitness and nutrition.
• 8:35
  Dai Manuel: And I'm curious, in this journey that you've been on with your podcast and connecting with audiences, what are the myths that you see popping up all the time?
• 8:43
  Philip Pape: Oh, there's so many, right?
• 8:45
  Philip Pape: Yeah, I think the most maybe top three.
• 8:47
  Dai Manuel: We'll stick with top three for now.
• 8:49
  Philip Pape: Yeah, because the premise of my show is a skepticism for the industry.
• 8:51
  Philip Pape: Anything that's extreme is a myth.
• 8:54
  Philip Pape: So I would say the fact that calories, that all calories are equal, is or no that calories count.
• 9:01
  Philip Pape: What am I trying to say here?
• 9:02
  Philip Pape: I'm fumbling over my words.
• 9:03
  Philip Pape: You can edit this out if you want.
• 9:04
  Philip Pape: The myth that calories don't matter, like the myth that, for example, eating carbs versus fat is worse for you in some way.
• 9:13
  Philip Pape: So it ties into a bunch of other myths that ultimately lead to the restrictive diets, whether it's keto, carnivore, high fat, high carb, whatever the idea that eating, the different composition of things is going to cause you to gain or lose weight, when really it does come down to energy balance.
• 9:28
  Philip Pape: And the composition affects many of the other things not related to energy balance, like your hunger, like your metabolism, things that ultimately then come back to energy balance.
• 9:38
  Philip Pape: So that's the big one that ties into all of the other myths, I think.
• 9:43
  Dai Manuel: Well, actually, this is probably a good stepping off into your philosophy, which I've seen elsewhere as well and it's one that I do, especially when I turned 40, okay, it became something very evident because as I modified my own training and just lifestyle choices, right, but that idea that less is more and I worry, do you want to speak to that, especially around workout routines, maybe a nutrition?
• 10:05
  Dai Manuel: Just give your own philosophy on that, because I think you have a really interesting perspective on it.
• 10:09
  Philip Pape: Yeah, that is true, I think we do too much.
• 10:11
  Philip Pape: I think, when we talk about training, a lot of the clients that I have coming in, especially female clients, are doing.
• 10:17
  Philip Pape: They might be doing the F45 or CrossFit or some mode of movement in addition to playing tennis, in addition to doing their Peloton, in addition to yoga and Pilates, and they're in a low energy availability state.
• 10:31
  Philip Pape: And when you combine those two lots and lots of movement, which is stressful in your body, with not enough energy coming in it's a vicious cycle that feeds on itself because your body will compensate.
• 10:42
  Philip Pape: People don't understand.
• 10:43
  Philip Pape: The more you try to run and burn yourself out with this cardio and you're not eating enough, the more the body says oh, I got to shut down and survive, I've got to preserve those calories, and you burn fewer and fewer calories and then you wonder why you can't lose weight.
• 10:56
  Philip Pape: Eating 800 calories a day and running two hours a day, right, so the less is more is really important.
• 11:01
  Philip Pape: I've had female clients come to me like that.
• 11:04
  Philip Pape: Their hormones are out of whack, they're on thyroid medication and all we do is we say let's drop everything.
• 11:09
  Philip Pape: Let's drop everything.
• 11:10
  Philip Pape: We're going to train maybe three days a week.
• 11:12
  Philip Pape: We're going to lift heavy.
• 11:13
  Philip Pape: You're not going to be doing all those reps necessarily.
• 11:16
  Philip Pape: You're just going to lift heavy and then see what happens, and oftentimes what happens is just the reduction in stress and the extra carbs and calories.
• 11:23
  Philip Pape: They feel like a million bucks.
• 11:24
  Philip Pape: They all of a sudden can sleep, they have energy, they feel less stress.
• 11:29
  Philip Pape: And then physiologically it does improve hormones and you find either a reduction in these medications or at least a better regulation of those hormones, especially for peri-impenemical, post-menopausal women, but also for men to stop spending on testosterone.
• 11:41
  Philip Pape: So yeah, less is more often.
• 11:45
  Dai Manuel: Well, I like it and I know that you have your own little story about that journey to fitness after 40.
• 11:50
  Dai Manuel: But I'd love you to touch on that.
• 11:52
  Dai Manuel: But more importantly also, how do you inspire, motivate and, more importantly, educate people that are maybe over that 40-hump and they don't know or feel.
• 12:02
  Dai Manuel: Maybe this is probably the better way to sort of frame this.
• 12:06
  Dai Manuel: I know people get to that sort of place in life and they can feel really low, like in our 20s.
• 12:13
  Dai Manuel: Well, we've got metabolism, we've got that youth on our side, we often have lots of just natural energy output and it can often offset all that.
• 12:21
  Dai Manuel: Well, it's just called alcohol calories, extra food calories, just all the other excess stuff.
• 12:27
  Dai Manuel: But then in our 30s we get into sort of family mode.
• 12:28
  Dai Manuel: We often put our fitness on the back burner and it's almost a cliche.
• 12:31
  Dai Manuel: I mean, we hear this all the time.
• 12:33
  Dai Manuel: I've lived that portion of my life for a period and so I know it's very real.
• 12:37
  Dai Manuel: It's this sort of conundrum that sometimes people find themselves in and then they get into the 40s and already feeling lethargic, they're feeling a bit poofy, puffy, they're just feeling low energy, but also the belief in themselves is also very low and the idea that they can change, and I was hoping you could speak to that, because this is really talking about the mindset of change.
• 12:58
  Dai Manuel: But also, as we age doesn't mean it's an instant verdict that we can't get healthier than we were in our 20s, as an example.
• 13:06
  Dai Manuel: So please speak to that.
• 13:08
  Dai Manuel: I'd love to hear your thoughts.
• 13:10
  Philip Pape: Yeah, it is a mindset thing and where my engineer hat comes in and I call myself a physique engineer.
• 13:16
  Dai Manuel: I love it.
• 13:17
  Dai Manuel: I love it.
• 13:19
  Philip Pape: Is if we can create massive awareness of what choices we are making that lead to these feelings, that lead to our training and our eating and our diet and thinking that we don't have enough time in our schedule and whatever else.
• 13:32
  Philip Pape: Rather than try to unravel the psychology, which is very difficult and I'm not a psychologist either I'd rather say why don't we just measure or track to measure the things we want to measure?
• 13:43
  Philip Pape: What do we want to measure?
• 13:44
  Philip Pape: Do we want to measure what's going in our mouth of how it makes us feel?
• 13:47
  Philip Pape: We want to measure our stress and we want to measure our training and kind of just measure these things right.
• 13:52
  Philip Pape: Whether you're doing this by yourself, with a coach, it doesn't matter, it doesn't have to be very complicated.
• 13:56
  Philip Pape: We can talk about the 2% of your day.
• 13:59
  Philip Pape: How to carve that out, to do that Within a week or two Dai.
• 14:03
  Philip Pape: When you, for example, just track what's going in your mouth, a whole bunch of revelations and insights start to pop out for yourself.
• 14:09
  Philip Pape: I'm not even asking you to eat so much protein or calories or whatever.
• 14:13
  Philip Pape: I'm just saying track it.
• 14:14
  Philip Pape: And you say oh, now I see I eat the chicken nuggets for my kids plate all the time I drink an extra few glasses of beer than I thought on Saturdays, right, I'm eating the appetizer, the chips of the Mexican restaurant.
• 14:27
  Philip Pape: It turns out that that's like 400 calories, and I didn't realize it and they might say no, but my week is very routine, monday through Friday.
• 14:36
  Philip Pape: I'm a good boy, I'm a good girl, right?
• 14:37
  Philip Pape: Whatever the labels people use for themselves.
• 14:39
  Philip Pape: And then Saturday, things go great.
• 14:41
  Philip Pape: Hey wire, you can do the same with your biofeedback, the same with your.
• 14:45
  Philip Pape: You know, you can measure your circumference measurements.
• 14:47
  Philip Pape: I mean, I get very data driven, but I don't make it complicated and then that awareness allows you to own your change and have the agency with you and not think that it's just some feeling or some emotion that's been buried in there since childhood causing you to do this.
• 15:02
  Philip Pape: It's like right in front of you.
• 15:03
  Philip Pape: So what?
• 15:05
  Dai Manuel: was your journey like as you sort of approached 40 and beyond?
• 15:08
  Dai Manuel: I'm just wondering how did that show up for you?
• 15:11
  Philip Pape: You mean with the awareness side of things?
• 15:14
  Dai Manuel: Yeah, and just coming to this place, where you obviously wanted to become more aware of your own health and well-being and I know that's a big driving factor for you but also the engineer aspect of who you are and that ability to just dissect things right and get into those little logical steps, I guess is also figuring out the roadmap in a way.
• 15:37
  Dai Manuel: And I just wondered is there an actual journey that you've had to navigate for this?
• 15:41
  Dai Manuel: Because I find that the way you speak is very empathetic but also relatable and accessible, and that's not always the case, especially in our space, let's be honest.
• 15:52
  Philip Pape: Yeah, yeah, I've been told that and I appreciate that and I guess it comes from the seeing the people around me how their choices over time especially my older folks in my family how it catches up to you over time and gives you poor health, whether that's metabolic disease, heart disease, stroke, diabetes, alzheimer's, just obesity and wanting to change my genetic tree, as they say.
• 16:15
  Philip Pape: So I can't say.
• 16:17
  Philip Pape: There's one point in time it probably took from late 2019 to like 2021, two years of just experimenting.
• 16:25
  Philip Pape: But experimenting is probably the thing that's going to get anyone listening to figure it out, right, yeah Is test, test, test, retest, track and measure.
• 16:34
  Philip Pape: The first thing for me was my training and I firmly believe, dai, that the root of obesity or the solution to obesity probably starts with muscle mass and not so much weight loss, right, and so if we can just lift something heavy, that's going to go a long way.
• 16:53
  Philip Pape: And when I started doing that regularly that's another problem as I wasn't consistent with it.
• 16:58
  Philip Pape: Even with CrossFit, I wasn't necessarily consistent when I started doing it.
• 17:01
  Philip Pape: Consistent because I enjoyed it and saw the progress of that form of tracking, gave close the feedback loop, right.
• 17:07
  Philip Pape: It's like in Toastmasters you close the feedback loop, you get the observation, you incorporate it, you do it again, you get more observations.
• 17:12
  Philip Pape: And then nutrition came later and it was the same thing.
• 17:16
  Philip Pape: I started tracking what I ate.
• 17:17
  Philip Pape: I then said, well, now I do care about calories, now I do care about fats and carbs.
• 17:22
  Philip Pape: It used to be forced on me, but now I kind of want to know, because I find that when I eat more carbs I perform better, I find that when I eat more protein my hunger signals are better, right, et cetera, and it just kind of built from there.
• 17:32
  Philip Pape: And then finally, I guess, education for myself, with my nutrition certification, kind of capped it off with the full monty of information.
• 17:41
  Dai Manuel: I love it.
• 17:41
  Dai Manuel: I think it's great, phillip, and also I know there's lots of different concepts and those listeners watching you got to go check out Phillip's podcast, because every episode is just a gauntlet of information but also very useful and easy to implement.
• 17:57
  Dai Manuel: To be quite frank, it's not like you're talking about someone having to reinvent their lifestyle to now accommodate fitness into their lives.
• 18:04
  Dai Manuel: It's like no, how do you do what you currently do but also start to reclaim some of your health and fitness is just one of the modalities, right.
• 18:12
  Dai Manuel: And I understand because also we're sort of skirting around that idea of the confidence piece that comes with it, right, that feeds right into the mindset and that you sort of talked about when you were starting to get consistent.
• 18:23
  Dai Manuel: You started to notice the gains, notice the improvements, probably felt exposed energetic changes too, which is in itself very motivating to keep going, right.
• 18:32
  Dai Manuel: But there's one thing that you say and I like this sort of just the phrase of this, because I think it's let's be honest, man that the diet industry is like a trillion dollar industry, right, if you look at it globally, it's ridiculous, right.
• 18:44
  Dai Manuel: There's so much marketing going into weight loss, weight loss, weight loss and yet you're speaking to food freedom right and this idea of becoming free from that rat race of weight loss diets, et cetera, et cetera, and so I'd love for you to speak about what the heck's food freedom and how do we get it.
• 19:06
  Dai Manuel: I love it.
• 19:07
  Philip Pape: Okay, if you're listening to this or watching this, I want you to think about what you ate yesterday.
• 19:13
  Philip Pape: Just think of the meals.
• 19:14
  Philip Pape: Recall what you ate yesterday.
• 19:15
  Philip Pape: Was there any moment there where you felt like you couldn't eat something or felt like you had to eat something?
• 19:23
  Philip Pape: I couldn't, or I had to or I shouldn't?
• 19:28
  Philip Pape: If you ever felt, if you ever feel like that once during the day, then you don't have a liberating, free relationship with food at the moment.
• 19:35
  Philip Pape: That's it.
• 19:36
  Philip Pape: Like that is the premise of are you eating things that satisfy you?
• 19:40
  Philip Pape: Are you eating things that you enjoy and are you doing it guilt-free?
• 19:43
  Philip Pape: And if the answer is no to any of those things, then 100% of the time then you don't have food freedom yet.
• 19:50
  Philip Pape: And do you want it?
• 19:51
  Philip Pape: The question is do you want food freedom?
• 19:53
  Philip Pape: Die?
• 19:53
  Philip Pape: Do you want it?
• 19:54
  Philip Pape: Does the person listening want that?
• 19:56
  Philip Pape: Food freedom is not eating whatever you want, whenever you want, without consequence.
• 20:01
  Philip Pape: It's eating in alignment with your goals, knowing what those goals are and knowing how what you eat contributes to those goals.
• 20:07
  Philip Pape: So if we again put the science hat on and go back to say the 90s, I think a lot of the research picked up on comparing rigid dieting to flexible dieting.
• 20:16
  Philip Pape: Rigid dieting, being either a meal plan where you have to eat these foods or a rules like this, is good.
• 20:23
  Philip Pape: This is bad, compared to flexible dieting, which is just eat whatever you want.
• 20:27
  Philip Pape: It has to stay within this window of targets for calories and macros.
• 20:31
  Philip Pape: And guess what they found?
• 20:33
  Philip Pape: They found that a rigid approach led to disordered eating, led to inability to maintain weight loss and led to a lack of adherence.
• 20:40
  Philip Pape: You would just get off the diet, you'd fall off the wagon, so to speak, whereas a flexible approach is sustainable.
• 20:45
  Philip Pape: You can keep going practically forever, the rest of your life, because, guess what?
• 20:49
  Philip Pape: The foods can change the seasons, change your goals, change the principles, stay the same.
• 20:54
  Philip Pape: And so, when I personally have been through the rigid approach keto, I did slim fast a long time ago.
• 21:02
  Philip Pape: I did weight watchers, I did Atkins, I did Paleo for a while because I was big in the CrossFit community.
• 21:06
  Philip Pape: Something was missing, because I would be successful for a while and success being measured by number, on the scale, which is not success, in my opinion, listically, and then eventually I'd say man, I really want oatmeal or I really want a sandwich, or I really want a cup of rice, and if you're constantly telling yourself you want something, you can't have it, that's a recipe for disaster, right?
• 21:28
  Philip Pape: So it's as quote unquote, simple as that.
• 21:30
  Philip Pape: But then the challenge for people is understanding how to make that shift, that belief shift, and then the practical shift to how to do that.
• 21:36
  Philip Pape: So we can get into that if you want, but that's my idea of food freedom.
• 21:40
  Philip Pape: I love it.
• 21:42
  Dai Manuel: I really do.
• 21:42
  Dai Manuel: I enjoy that description and explanation because I'm a big fan of just.
• 21:47
  Dai Manuel: You got to own your choices.
• 21:48
  Dai Manuel: And if that choice is taking you further away from your intentional goal, well, just got to ask yourself why am I making it?
• 21:55
  Dai Manuel: And I'm the first person that says to clients, you know, I'm like listen, you want the cheesecake?
• 22:00
  Dai Manuel: Yeah, I do.
• 22:00
  Dai Manuel: Well, then, choose to eat it, but I never want to hear you complain about it.
• 22:03
  Dai Manuel: You shouldn't give it one extra thought.
• 22:05
  Dai Manuel: And I make choices all the time.
• 22:07
  Dai Manuel: I'm like no, I'm having desserts tonight.
• 22:08
  Dai Manuel: I don't care, I'm having it, I'm choosing to have it.
• 22:10
  Dai Manuel: I'm like, oh, you know, because I didn't crave it every night.
• 22:15
  Dai Manuel: I just, oh, there's special occasions, I'm going to eat it and I don't think about it.
• 22:18
  Dai Manuel: I'm like done, moving on, you know, and I think that's really what you're alluding to here because once you get to that freedom, space, it is liberating.
• 22:25
  Dai Manuel: You know it's liberating because you're not consumed by this constant thought about what's my next meal or what did I eat before.
• 22:34
  Dai Manuel: Oh gosh, how many calories am I going to have to burn now in the gym today, to make up for that extra thing I had last night?
• 22:39
  Dai Manuel: You know it's just like, oh my God, it's exhausting.
• 22:41
  Dai Manuel: I've been there and I've done that.
• 22:43
  Dai Manuel: The anxiety part of my brain lights up like a Christmas tree.
• 22:46
  Dai Manuel: You know it's just money and it's not a very positive place to be.
• 22:50
  Dai Manuel: You know it's really, really tough and I think your explanation is just wonderful.
• 22:54
  Dai Manuel: It is wonderful, you know.
• 22:56
  Dai Manuel: I know that you and I have also discussed this idea of this 2% solution, this idea of helping people implement something that's as little as just 30 minutes a day for themselves.
• 23:06
  Dai Manuel: That's very intentional in an area where they want to see growth or improvement.
• 23:09
  Dai Manuel: And I guess, based on what we've been talking about today, what do you think would be the best exercise someone could really, you know, just latch onto and commit to doing for seven to 10 days so they could start to appreciate but also experience a little bit of what you've been talking about today.
• 23:25
  Philip Pape: And, if you indulge me, I'm going to take it to one next level.
• 23:27
  Philip Pape: Okay, you go ahead, man.
• 23:28
  Dai Manuel: Do it.
• 23:30
  Philip Pape: And that's going to be.
• 23:31
  Philip Pape: If 30 minutes is 2% of your day, I'm going to give you a five minute approach, a 15 minute approach and a 30 minute approach.
• 23:37
  Dai Manuel: Great.
• 23:38
  Philip Pape: And you can build on these over time.
• 23:39
  Philip Pape: So, starting with a five minute approach, it's super easy.
• 23:41
  Philip Pape: It's five minutes spread throughout your day.
• 23:43
  Philip Pape: Every time you eat, make sure that you have a protein and a fiber on your plate.
• 23:48
  Philip Pape: That's it.
• 23:49
  Philip Pape: Choose something with fiber, something with fiber.
• 23:52
  Philip Pape: Notice I'm not telling you what to eat, how much to eat, that you can't eat anything else.
• 23:56
  Philip Pape: This is an additive approach to nutrition.
• 23:59
  Philip Pape: This is what I love.
• 23:59
  Philip Pape: I don't like cutting things.
• 24:00
  Philip Pape: I like to add things in, because guess what inevitably happens?
• 24:03
  Philip Pape: It crowds other things out that don't serve you.
• 24:07
  Philip Pape: Why is protein and fiber so important?
• 24:08
  Philip Pape: I love protein for three reasons.
• 24:10
  Philip Pape: The first reason is maybe the obvious to us it helps build muscle, helps preserve muscle, one of the most beautiful tissues in the body that I think everyone should have and everyone should shrink-train.
• 24:20
  Philip Pape: But we'll get to that.
• 24:21
  Philip Pape: Number two it's the most filling macro.
• 24:23
  Philip Pape: It's more filling in carbs and fats.
• 24:26
  Philip Pape: I find that when clients just increase their protein not to a number, just add more they start to eat less and their appetite signals self-regulate.
• 24:35
  Philip Pape: When we talk about intuitive eating, that's an aspect of it is helping your appetite signals self-regulate with hormones.
• 24:40
  Philip Pape: The third reason I love protein is and a lot of people don't think about this.
• 24:45
  Philip Pape: If you go to the grocery store and I say, okay, I want you to fill up your cart with enough protein for the week, you're going to stick around the edge of the grocery store.
• 24:52
  Philip Pape: You're not going to go to the processed foods in the middle, because there's very little protein there that doesn't sell and it doesn't make money for big food.
• 25:00
  Philip Pape: What does All the animal products like lean meats, shellfish, fish, eggs, egg whites, cottage cheese we go to dairy, we got cottage cheese, greek yogurt, milk.
• 25:10
  Philip Pape: Then we have all the plant sources of proteins, all the grains like oats, even just plain old pasta and bread have a protein.
• 25:17
  Philip Pape: Beans, legumes, all of the vegetarian and vegan options like peitan and tofu and tempeh you see what I'm getting at.
• 25:24
  Philip Pape: These are wonderful.
• 25:25
  Philip Pape: Guess what you eat?
• 25:26
  Philip Pape: More protein.
• 25:26
  Philip Pape: You're going to just skip full.
• 25:28
  Philip Pape: You're going to have more whole foods in your diet.
• 25:31
  Philip Pape: Then you combine that with fiber.
• 25:33
  Philip Pape: Well, what does fiber do?
• 25:33
  Philip Pape: It unlocks nutrient density.
• 25:35
  Philip Pape: Fruits, vegetables, seeds, whole grains, more long.
• 25:38
  Philip Pape: You're now adding in all these wonderful things that you're probably missing right now from your diet, but without meal planning, without counting calories, without cutting anything out.
• 25:46
  Philip Pape: That's the five minute plan, right there.
• 25:49
  Dai Manuel: Beauty.
• 25:50
  Dai Manuel: Are we going to get into the 15 and 30, or what?
• 25:52
  Dai Manuel: Yeah, I will, I will.
• 25:53
  Philip Pape: Okay, I'm going to stay tuned for the next part Part two coming out next week the 15 minute plan.
• 26:00
  Philip Pape: This is an extra 10 minutes.
• 26:01
  Philip Pape: I'm not saying an extra 15 just to get you to 15.
• 26:04
  Philip Pape: Is to now track your food.
• 26:05
  Philip Pape: I'm not talking about hitting targets either.
• 26:09
  Philip Pape: I'm just saying track it some way.
• 26:11
  Philip Pape: Track it either in a paper log or in an app.
• 26:14
  Philip Pape: My favorite app is called Macro Factor, but I don't want to pitch a specific app.
• 26:17
  Philip Pape: There's reasons I like it or others, because it's by the guys at Stronger, by Science.
• 26:22
  Philip Pape: It's based on evidence-based targets.
• 26:24
  Philip Pape: If you use the targets for protein, fats, carbs and it will calculate your true metabolism based on your change in body mass and how much you eat, instead of using a calculator or using your activity device, which can be off by hundreds of calories.
• 26:38
  Philip Pape: It'll just say hey, how's your body changing based on what you eat?
• 26:41
  Philip Pape: That's pretty accurate.
• 26:43
  Philip Pape: Track your food, in addition to the protein and fiber.
• 26:46
  Philip Pape: And now you're going to get a massive level of awareness.
• 26:48
  Philip Pape: You're going to understand when you eat, your eating habits, how much you eat, how you graze, things like alcohol and indulgences you may not be aware of.
• 26:57
  Philip Pape: You'll understand your timing of your food.
• 27:00
  Philip Pape: Is it supporting your workouts?
• 27:01
  Philip Pape: Are you fasted training one day and then training fed the other and performing better one day versus the other.
• 27:06
  Philip Pape: It allows you to correlate all this stuff with what you want.
• 27:09
  Philip Pape: Even we can get down to the nitty-gritty.
• 27:12
  Philip Pape: You can track fiber and minerals like magnesium, iron et cetera.
• 27:15
  Philip Pape: I could go on and on, but just tracking at whatever level.
• 27:18
  Philip Pape: Die is an extra 10 minutes a day, that's all it is.
• 27:22
  Dai Manuel: People think it's very tedious, but it's all it takes it can be tedious, but I think it's the old journals that people used to have to write them down.
• 27:28
  Dai Manuel: There's so many apps now that help with this, and the one that you recommend, I think, sounds great.
• 27:33
  Dai Manuel: That's one I'm going to have to go check out, because I haven't seen that one yet.
• 27:35
  Dai Manuel: Thanks for the tip today.
• 27:37
  Philip Pape: Go ahead 30 minutes.
• 27:38
  Philip Pape: Now I have a code I'm not going to share unless you want me to, or I could put it in the notes.
• 27:42
  Dai Manuel: Pass it my way.
• 27:42
  Dai Manuel: I'll put it in the show notes for everybody for sure.
• 27:44
  Philip Pape: The problem.
• 27:44
  Philip Pape: Then the last 15 minutes.
• 27:47
  Philip Pape: It's going to sound Well.
• 27:48
  Philip Pape: I think you're not going to be surprised and I think the listener is not going to be surprised.
• 27:51
  Philip Pape: But if you go to the gym for about 30 minutes on a beginner strength training program three days a week, if you spread that out over seven days, that's about an extra 15 minutes a day.
• 28:00
  Philip Pape: There's your extra 15 minutes.
• 28:02
  Philip Pape: Die is simply working out.
• 28:04
  Philip Pape: That might sound like a bigger leap, but, frankly, if somebody came to me and said what should be my top priority of all the things in my nutrition, I would say strength training.
• 28:14
  Philip Pape: I'm that guy that says, yeah, I'm a nutrition coach, but I think everyone should be training and I'd rather you dial that in before going to all the optimization of your nutrition.
• 28:24
  Philip Pape: It's a simple things like protein, fiber and tracking that I already mentioned.
• 28:28
  Philip Pape: I would rather you be lifting weights and getting the mental benefits, the energy benefits, the hunger regulation from lifting, and then the natural desire to eat better that's going to come from lifting and then you can take the next steps.
• 28:42
  Philip Pape: There you go.
• 28:45
  Dai Manuel: Beautiful.
• 28:46
  Dai Manuel: I got to really also just speak to the fiber piece because I thought that was just wonderful that you referenced that, because it's one thing I try to harp on without harping you know what I mean.
• 28:56
  Dai Manuel: Because it's one thing to just keep, you need fiber and people just don't want to be pointed at, right, but I usually say I need more fiber.
• 29:02
  Dai Manuel: Well, that's how I started.
• 29:03
  Dai Manuel: There was Dr Scott Connelly.
• 29:06
  Dai Manuel: He wrote Body R Racks.
• 29:08
  Dai Manuel: This is like way back in the late 90s, right, but I remember him going on a show and he challenged Bill Phillips, sean Phillips, all of these guys you remember they were doing Body for Life and all that and they were big into cutting it and all this stuff.
• 29:21
  Dai Manuel: He was the guy that was like in his late 50s, early 60s and he basically on the show you know he's saying I'll challenge any of those guys to come out here and take my shirt off and he pulls up his shirt.
• 29:31
  Dai Manuel: Guys, in his 60s he's got an eighth back, right, and he just a stupid fit dude.
• 29:36
  Dai Manuel: But his big thing was protein and fiber and working people up to like 50 grams of non soluble fiber a day, right, and it was incredible.
• 29:45
  Dai Manuel: And when I started to adapt that into my own training and my own nutrition.
• 29:49
  Dai Manuel: It was incredible some of the results all of a sudden I started to see Plus, a lot of the bloat goes away.
• 29:54
  Dai Manuel: You know, you find that your water levels regulate better.
• 29:56
  Dai Manuel: Yes, everything and it's been one thing that I've maintained for gosh now, you know, going on close to 25 years.
• 30:02
  Dai Manuel: So it's I love that you referenced those two points I mean you're throwing down today and it's like truth bomb after truth box.
• 30:08
  Dai Manuel: So thank you for that.
• 30:10
  Dai Manuel: And you know what I got to ask you because I know people are probably wondering all right, and they're like because you know, during the intro I make mention of just you have a very full life, you know, you and I both, but your kids are at a different stage than what my kids are now.
• 30:26
  Dai Manuel: Like I'm an empty nester now, right, so I don't have the same daily demands.
• 30:30
  Dai Manuel: But not only are you an entrepreneur, right, not only are you a family man, not only are you a podcast I mean, you are, you are all these hats.
• 30:38
  Dai Manuel: So what is a typical day?
• 30:40
  Dai Manuel: Look for Phillip.
• 30:43
  Philip Pape: Oh yeah, it's pretty full.
• 30:44
  Philip Pape: It's pretty full.
• 30:45
  Philip Pape: I always train in the morning, so that's, I train first thing in the morning, do?
• 30:48
  Dai Manuel: you fast it or unfast it?
• 30:50
  Philip Pape: No, no, no.
• 30:50
  Philip Pape: Okay, I can tell you a quick story on that.
• 30:52
  Philip Pape: I fasted, trained for many years.
• 30:54
  Philip Pape: I intermittent fasted and trained when I was doing CrossFit and I felt fine, like my body adapted to it, and then when I started to introduce a little bit of protein and carbs ahead of my workout, the performance went up, mainly of feeling like I could get a few more reps and not getting drained by the end of my workout.
• 31:10
  Philip Pape: Especially when you're doing like 80, 90, 100 minute long strain training sessions where you're lifting heavy because, like glycogen just gets drained Right and I've had clients who want to train fasted and I'm like give it a shot, and what you could do is a quasi approach where you drink some like liquid carbs partway through the training to get going and then it sustains you before you get to your next feeding.
• 31:32
  Philip Pape: But yeah, no, I don't train fast.
• 31:34
  Philip Pape: I have a banana and a protein shake half an hour before I read a book.
• 31:37
  Philip Pape: That's like my one time of just reading fiction usually Sex in the dark, in the cold, northeast Reading my book Usually it's an ebook and then I hit the weights and that gets the day started and I know that.
• 31:51
  Philip Pape: So here's where science says lifting in the afternoon is slightly higher performing than lifting in the morning.
• 31:56
  Philip Pape: But there's a lot of other science that says lifting in the morning and other benefits for mood and mental health and a lot of other things.
• 32:03
  Philip Pape: Cortisol regulation, because it sort of burns down some of that cortisol that we are jacked up with all the time.
• 32:10
  Philip Pape: So I lift weights and usually the next hour, hour and a half is the business that I want to give the most quality to, because in the morning is when I'm sharpest.
• 32:20
  Philip Pape: So I make sure to have.
• 32:23
  Philip Pape: I don't know, it could be anything on any given day, but it's usually like putting together the email for my email list.
• 32:28
  Philip Pape: It might be prepping the final touches on my podcast for the next day.
• 32:32
  Philip Pape: It's something that requires intellectual energy that I want to get right.
• 32:35
  Philip Pape: The rest of the day.
• 32:37
  Philip Pape: It's kind of fluid for me.
• 32:38
  Philip Pape: I don't like to be too rigid with that, but I'm going to have a lot of calls and check-ins and I leave my calendar open every day for breakthrough sessions, for client calls, for me giving people feedback and for social media.
• 32:55
  Philip Pape: Social media takes up more time than we'd like sometimes, and then throughout the day, I work from home, so my wife teaches the kids, we homeschool, and I absolutely love that, like I'm grateful that I can do that because I have so much time with them throughout the day, like little Spirits here and there of time that add up, and then at night we eat at the dinner table together.
• 33:16
  Philip Pape: The kids always, have always, eaten what we ate from the time they were babies, which that could be its own episode about like getting your kids to eat right I.
• 33:24
  Dai Manuel: I talk about this all the time.
• 33:26
  Dai Manuel: Even in my book I talked about that.
• 33:27
  Dai Manuel: You know, people like what.
• 33:28
  Dai Manuel: What don't you guys make multiple meals?
• 33:30
  Dai Manuel: I'm thinking for you that no, they what are they?
• 33:33
  Dai Manuel: Doing.
• 33:33
  Dai Manuel: We have it when you tell people what if they don't want to eat what we're eating.
• 33:37
  Dai Manuel: Philip.
• 33:38
  Philip Pape: Then you give it to them again, and you give it to them again, and guess what hunger will take over.
• 33:44
  Dai Manuel: That's it.
• 33:45
  Philip Pape: It's simple.
• 33:46
  Philip Pape: I mean there's, there's nuances, but that's that's pretty much what it is, and they, you know.
• 33:49
  Philip Pape: Then they look at the kids menu.
• 33:51
  Philip Pape: They're like I don't want that, I don't want the real food.
• 33:52
  Philip Pape: I hate to say it, that's what they'll say sometimes like I want the adult food, you know.
• 33:55
  Philip Pape: So, yeah, we eat at the dinner table together.
• 33:57
  Philip Pape: I think that's really important because that's the one time for sure.
• 34:00
  Philip Pape: No devices, no distractions.
• 34:02
  Philip Pape: I'm not listening to a podcast, we're just talking, and that might be my only social time, and by even though I've talked to a million people during the day online, it's not the same.
• 34:11
  Philip Pape: It's just sitting and reflecting with your family, and then at night I have what I call daddy time.
• 34:17
  Philip Pape: So this is about an hour with my kids, just them and me, and then my wife time with me, which is the find, the conclusion of the night, and that's just relaxing, watching some Netflix and other activities.
• 34:29
  Dai Manuel: Beautiful sounds like a very full life, but also a very rewarding life.
• 34:33
  Dai Manuel: And the best thing, I love it You're engineering your days, you know, and you're in charge of those days, and I think I mean, we all have that ability to some extent, and and so it's great.
• 34:43
  Dai Manuel: I'm so happy that you're just a wonderful role model, but also modeling the habits right that help you sustain this version of you but also attain the version you're always working towards right, which is pretty freakin awesome man.
• 34:57
  Philip Pape: Yeah, and I'm not perfect.
• 34:58
  Philip Pape: I could.
• 34:59
  Philip Pape: I could easily list all the things that are that I'm working on right, but I guess what?
• 35:03
  Philip Pape: One final takeaway is Many clients that I have have trouble with their schedule coming in right like that is the one thing, they're busy, they're busy, I don't have time, I'm too busy.
• 35:12
  Philip Pape: Very simple hack or or suggestion for that is just take the one thing that is the most important for you that you are not yet focused on, and then this could be strength training, and that has to be the first thing you schedule for the week or not has to be, but you can choose to schedule that first, before anything else.
• 35:29
  Philip Pape: And if the answer is I still can't do it, then that that's a different problem with your schedule.
• 35:33
  Philip Pape: They're scheduled way too far.
• 35:35
  Philip Pape: And then you get into a different discussion about time management and blocking and cutting things out, eliminating, yeah.
• 35:43
  Dai Manuel: And I always like, and I'm sure you do this too.
• 35:45
  Dai Manuel: But I ask everyone, and even once, listen.
• 35:47
  Dai Manuel: This is no shaming, you're no blaming, but if you look at those smartphone devices nowadays, there's a, an actual screen tracker where it looks at all the apps you use.
• 35:56
  Dai Manuel: It allows so how much you're on your phone in a day.
• 35:58
  Dai Manuel: And that's just one device, one device of multiples that we all are either consuming from and and I always just challenge people, and you know People don't want to be challenged sometimes.
• 36:08
  Dai Manuel: I'll invite you to take a look at that, because you'll realize you can probably reallocate some of that screen time on your phone To some of the things that you and I've been talking about today, phil, and trust me, the things that we've been talking about.
• 36:20
  Dai Manuel: He's just gonna have more fun.
• 36:23
  Philip Pape: Okay, you just the end of the day, you're gonna be smiling more.
• 36:27
  Dai Manuel: Yes, the bottom line, right like when you start to feel more confident because you're taking charge of your own health and that health Destiny that we're all born into.
• 36:37
  Dai Manuel: I mean.
• 36:37
  Dai Manuel: I believe everyone's entitled to help they really are and and I got to commend you.
• 36:41
  Dai Manuel: You're making it so accessible for us, philip, and and just, it's very refreshing to hear your take on it and I must be that engineer brain but also the fact that you yourself have also been a great student and now are the teacher.
• 36:52
  Dai Manuel: So, yeah, I'll just a certain riff on what you've been sharing and and I gotta say one thing, and then I'm gonna let you have some closing remarks here before we go.
• 36:58
  Dai Manuel: But I am my applications and for those that know I I'm a big fan of memes and gist and I'm talking from a test that he's filled out my application, like a lot of other people, and but I have a question in there where it Asked people if you could have a 2% chat with anybody alive or dead, who would that be?
• 37:13
  Dai Manuel: And Philip chose Fred Rogers, you know, and, and I'm curious, you know if you had that opportunity, what would be like the one question you love to ask him?
• 37:21
  Philip Pape: Oh, I had.
• 37:23
  Philip Pape: I had thought about that.
• 37:25
  Philip Pape: What is the question?
• 37:26
  Dai Manuel: I know I didn't prep anybody.
• 37:28
  Dai Manuel: I never prepared anybody.
• 37:28
  Dai Manuel: There's always one question I throw it and I know no one's prepped for it, so it's just.
• 37:31
  Dai Manuel: It's okay, you can take a second to think on it.
• 37:33
  Dai Manuel: I'll play the Jeopardy theme song.
• 37:36
  Philip Pape: That makes it even worse.
• 37:38
  Dai Manuel: I know worse.
• 37:40
  Philip Pape: Oh, what would I say?
• 37:41
  Philip Pape: Well, first, I mean, why did I pick Fred Rogers Rogers first?
• 37:44
  Philip Pape: Yeah, yeah, yeah, because when my girls were little, my wife had pointed out that she watched mr Rogers growing up.
• 37:52
  Philip Pape: It was back to back with Sesame Street.
• 37:54
  Philip Pape: This was in the 80s.
• 37:55
  Philip Pape: I mean he was on for like 40 years and I I never watched him.
• 37:58
  Philip Pape: I watched like once or twice.
• 37:59
  Philip Pape: I remember thinking as a kid, oh, that's boring.
• 38:01
  Philip Pape: That's probably why I didn't watch it.
• 38:02
  Philip Pape: You know, everything is so stimulative when you look at kids shows and so when the girls were little I would watch it with them like on Streaming, and started watching.
• 38:11
  Philip Pape: I was like this guy is genius, like he is compassionate and understanding of what kids are going through, like he talks to them as if they're not kids.
• 38:20
  Philip Pape: First of all, he talks at their level and Then he empathizes with very concrete, little you know problems or issues or challenges kids face, and it they could be big ones, like death right, or they could be just little ones, like bullying or friends, or you know not what to do with your anger.
• 38:39
  Philip Pape: Right?
• 38:39
  Philip Pape: He made a very famous speech to Congress that anyone can find on YouTube.
• 38:43
  Philip Pape: That swayed Congress to continue funding PBS Based on a song in his show about what to do with your anger, like what to do with the mad that you feel.
• 38:54
  Philip Pape: So it's just, it's like as an adult I could almost appreciate it more, but I was glad to expose my kids that.
• 39:00
  Philip Pape: So what would I ask mr Rogers?
• 39:02
  Philip Pape: Oh man, I don't know.
• 39:05
  Philip Pape: This is so hard.
• 39:06
  Philip Pape: It's such a hard question.
• 39:07
  Dai Manuel: Okay, you know what.
• 39:08
  Dai Manuel: That can be a follow-up for a tweet or something.
• 39:09
  Dai Manuel: So we'll figure it out later.
• 39:11
  Dai Manuel: But I just think I love the fact that you just bring him up because, yeah, I grew up watching Fred Rogers and mr Dress up and if anyone's seen the new mr Dress up Documentary, it's on on Amazon, on prime.
• 39:21
  Dai Manuel: It's great, we got to go see it.
• 39:23
  Dai Manuel: It was here at the Vancouver Film Festival is where I got to see it earlier this year and it's just phenomenal.
• 39:27
  Dai Manuel: But what a lot of people realize is those two came up together and Fred Rogers went you United States, where you know, mr Dress up went to Toronto and and but they were both American, but you know they had both defected up to Canada at one point and then Never have any stories dress on acidated story.
• 39:44
  Dai Manuel: Yeah, mr Dress up.
• 39:45
  Dai Manuel: And because they both started around the same time, they actually worked together on an initial show that they did before they went off and did their own shows.
• 39:51
  Dai Manuel: Yeah, they're both very iconic and one's a Canadian icon, the other one's American icon, but just, it's phenomenal when you look at the backstory, the origin story.
• 40:00
  Dai Manuel: So I think it would be something that you and your kids would love to watch as well.
• 40:03
  Dai Manuel: I know we watched it with our family and everybody was there.
• 40:05
  Dai Manuel: Wasn't that a dry eye in the audience?
• 40:07
  Dai Manuel: Let's just put it that way.
• 40:08
  Philip Pape: Yeah, yeah.
• 40:09
  Dai Manuel: But listen, I want to give you the opportunity for closing remarks today.
• 40:13
  Dai Manuel: Is there anything you'd like to say or any question that I should have asked you that I forgot to?
• 40:18
  Philip Pape: I should have an answer Ready for this, because that's the question I always ask, like what should, what should you have asked?
• 40:23
  Philip Pape: I Mean I didn't you just briefly touched on the idea that, even though I come from a science and engineering perspective, one thing that surprised me the most like I guess what surprised you the most about being, you know, being in this space and working with people is how it really is about people.
• 40:41
  Philip Pape: It's about.
• 40:41
  Philip Pape: Everyone is so individual, like everyone is just so unique in so many different ways.
• 40:46
  Philip Pape: And, and Even though we're talking about being teachers, at the end of the day, I don't want to be telling you something because I think I'm right and I know what's good for you.
• 40:55
  Philip Pape: I want to be able to listen and hear what you're going through and what, why you think this is a problem and you have, if you have, assumptions about Carbs or anything else, that's fine.
• 41:05
  Philip Pape: That's what you've heard.
• 41:06
  Philip Pape: It's okay.
• 41:07
  Philip Pape: I'm not, I'm not here to correct you about that.
• 41:08
  Philip Pape: I'm here to understand why is that important to you and what's your goal.
• 41:11
  Philip Pape: So, like anybody listening, just empathy, empathy and communication to me skyrocket right to the top of of anything.
• 41:18
  Philip Pape: And we're talking with humans, but especially with coaching and in this space, you Well said, well said.
• 41:25
  Dai Manuel: I love it.
• 41:26
  Dai Manuel: And, before we go today, because I know you're just as connected online as I am and I know everybody is nowadays, but we all have sort of our favorite platforms where we tend to show up more than they others.
• 41:38
  Dai Manuel: For you, what's the best platform for people to connect with you on?
• 41:42
  Dai Manuel: If they're new to fill up new to Whitson weights, just to get started with you on the day to day, what's the best platform for them to check you out on?
• 41:50
  Philip Pape: I would go to Instagram at Whitson weights.
• 41:52
  Philip Pape: It's quick and easy, awesome, awesome.
• 41:54
  Dai Manuel: Well, all your links will be in the show notes, of course, and obviously I'll be linking also to the great podcast, which I feel very grateful I had the opportunity to check out.
• 42:03
  Philip Pape: That's right Check out.
• 42:04
  Dai Manuel: Woo Woo.
• 42:05
  Dai Manuel: It's a half key and I just got to say thank you, you know.
• 42:08
  Dai Manuel: Thank you Again, as you all learn through two main methods, and that's modeling and mentorship, and you wrap up both of those very, very well, but you also tie the bow on top with empathy, you know, and I just got to say thank you for that because it is a refreshing voice in this space.
• 42:22
  Dai Manuel: I've been around this space for 28 years and I can tell you I've seen it all, man.
• 42:29
  Dai Manuel: I've seen it all and I'm sure there's much more I will see yet, but thank you Honestly.
• 42:34
  Dai Manuel: Thank you for everything that you do, phillip.
• 42:36
  Dai Manuel: I'm super stoked for this conversation and I can't wait to have you back, because I know we just covered the tip of the iceberg today.
• 42:41
  Dai Manuel: But there'll be follow-up series and I'm just going to throw this down for everybody that's listening or watching.
• 42:45
  Dai Manuel: If you have any questions for Phillip, anything specific, he's got a great Facebook group and go check it out.
• 42:51
  Dai Manuel: He takes questions once a week and he has a dedicated episode where he answers just those questions, and I'm totally riffing on that too.
• 42:58
  Dai Manuel: I'll be doing the same because I think it's just an awesome way to really give people what they want and support them.
• 43:04
  Dai Manuel: Whether anything else you'd like to say before we say goodbye, phillip?
• 43:08
  Philip Pape: Positivity over cynicism will prevail in this space.
• 43:10
  Philip Pape: I am grateful for the opportunity to come on and I absolutely love your energy.
• 43:14
  Philip Pape: Anyone listening just put them up, put dye on your podcast feed and listen first thing in the morning and it'll get you going.
• 43:21
  Philip Pape: So thank you so much.
• 43:22
  Philip Pape: We'll talk soon.
• 43:25
  Dai Manuel: Wow, and that's a wrap on an incredible episode with the amazing Phillip Pape.
• 43:30
  Dai Manuel: His insights on achieving fitness over 40, the liberating concept of food, freedom, power of empathy and coaching have been nothing short of enlightening.
• 43:40
  Dai Manuel: Remember, it's not just about lifting weights, it's about lifting each other up.
• 43:45
  Dai Manuel: Phillip's journey from engineering to empowering others is a testament to the fact that, with the right mindset, the right tools and a sprinkle of empathy, transformation is within everyone's grasp.
• 43:58
  Dai Manuel: Be sure to check out Phillip's podcast at Whitson Weights for more wisdom bombs.
• 44:04
  Dai Manuel: And don't forget to tune in to the 2% solution podcast for more episodes that fuel your journey towards becoming your best self.
• 44:11
  Dai Manuel: Until next time, keep pushing that extra 2% and remember it's the small steps that lead to giant leaps in life.