Latest / Wits & Weights | Strength & Fat Loss Over 40 / My 7 Favorite Food Logging Hacks with MacroFactor | Ep 371

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My 7 Favorite Food Logging Hacks with MacroFactor | Ep 371 · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: You're committed to fat loss and you know that tracking your food works.
• 0:04
  Philip Pape: You've seen the results when you actually do it consistently, or you've heard about this.
• 0:08
  Philip Pape: But every time you think about logging that homemade stir-fry or 10-ingredient recipe, you feel the familiar resistance, the mental friction of searching through databases, entering individual ingredients, trying to estimate portions for complex meals.
• 0:22
  Philip Pape: So you skip it or you do it sporadically, and then you wonder why your results aren't consistent.
• 0:27
  Philip Pape: What if food logging could become so automatic that you barely think about it?
• 0:31
  Philip Pape: What if it actually made you more aware of your intake, more consistent with your goals and better at hitting your calories and macros without the daily struggle?
• 0:39
  Philip Pape: In this episode, I'm showing you seven specific ways to eliminate the friction that is sabotaging your tracking consistency.
• 0:46
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering and efficiency.
• 1:03
  Philip Pape: I'm your host certified nutrition coach, philip Pape, and today we're covering something that is going to save you serious time and frustration food logging.
• 1:12
  Philip Pape: It does not have to be tedious, but first let's talk about why we track food at all.
• 1:17
  Philip Pape: Most apps just give you generic calorie targets based on outdated calculators that can be off by hundreds of calories, and the app that I use.
• 1:27
  Philip Pape: It's called Macrofactor, and I'm setting the stage with a specific app for this conversation, because it is the only one that does what we're going to talk about here.
• 1:36
  Philip Pape: It actually learns your metabolic rate.
• 1:39
  Philip Pape: That's what it does.
• 1:40
  Philip Pape: It learns your expenditure from your data and then it adjusts your targets accordingly.
• 1:44
  Philip Pape: So it's one thing just to log food.
• 1:46
  Philip Pape: It's another thing to use that information to then hit your goals, and that's why your targets can be accurate, instead of these educated guesses and Macrofactor.
• 1:56
  Philip Pape: The reason I love it is very fast.
• 1:57
  Philip Pape: It's been tested as the fastest food logger on the market against 20 other apps measuring the number of actions required for common tasks against 20 other apps measuring the number of actions required for common tasks.
• 2:07
  Philip Pape: And even when I polled our Facebook group, the average screen time to use it is about three minutes a day.
• 2:10
  Philip Pape: Three minutes Now.
• 2:12
  Philip Pape: That is less time that it takes to scroll through Instagram and probably far less than it takes many of you to scroll through social media.
• 2:18
  Philip Pape: So, coming up, I'm going to cover seven core hacks that I love that will transform your logging efficiency, plus two bonus features that most people don't even know exist.
• 2:28
  Philip Pape: They're fairly new and they could be a game changer and save you even more time.
• 2:32
  Philip Pape: So stick around for all of those the seven hacks plus the two bonus hacks.
• 2:36
  Philip Pape: Now, before we get into these, if you want to try the fastest, most accurate nutrition app available that I personally use, all my clients use, there's a reason I love it so much, just like I love the barbell for lifting weights.
• 2:47
  Philip Pape: I want you to download Macrofactor right now.
• 2:50
  Philip Pape: Use my code, wits and Weights all one word and you'll get two weeks completely free.
• 2:55
  Philip Pape: Try it out, because if you don't like it, there's no risk.
• 2:57
  Philip Pape: It is the only app that learns your actual metabolism instead of relying on generic calculations and, as you'll see, it is designed to make logging as effortless as possible, and that's my goal here is to make all this stuff that we do very simple.
• 3:12
  Philip Pape: So let's get into the hacks.
• 3:13
  Philip Pape: Let's do it.
• 3:13
  Philip Pape: First of all, most people are tracking their food like it's 1999, right.
• 3:20
  Philip Pape: They're either using something like MyFitnessPal, which is okay as a logger, even though it's slow and it has a ton of inaccurate database entries, but it also lacks the feedback loop of okay, well, how much should I eat for my goals, or they're using a notebook or some other way of logging.
• 3:37
  Philip Pape: Now, I'm not against logging your food in some way.
• 3:39
  Philip Pape: Some people don't even want to track calories and macros.
• 3:41
  Philip Pape: Some people want to track biofeedback and nutrients and how they feel and their hunger signals, and that's fine.
• 3:47
  Philip Pape: But if you're looking for a super high level of precision which I think we are we're trying to get a fat loss or body comp goal, then you want the right tool for the job, right?
• 3:57
  Philip Pape: So I think a lot of the frustration from using most apps is they either have to scroll a bunch of options and they can't find one that's correct.
• 4:05
  Philip Pape: You have to type in a bunch of data for the food rather than quickly enter it, and you have to repeat it for every ingredient, every meal.
• 4:13
  Philip Pape: It's hard to do recipes.
• 4:14
  Philip Pape: When you're making a lot of things at home, you feel like you can never be accurate.
• 4:18
  Philip Pape: When you go to a restaurant, it's hard right.
• 4:21
  Philip Pape: There's just lots of points of friction and bottlenecks.
• 4:24
  Philip Pape: As to why people quit tracking after a few weeks, it's not because tracking doesn't work.
• 4:29
  Philip Pape: It's because they're using a tool or an app or an approach that makes it unnecessarily complicated.
• 4:34
  Philip Pape: So again, this is why I like Macrofactor and why this episode is geared around that app specifically, I will say some of the tips today.
• 4:41
  Philip Pape: They may exist in other apps, they may give you ideas if you're not using macro factor, and that's cool, um, anything that can empower you to get the job done.
• 4:48
  Philip Pape: But look, I'm looking for something fast, that works well, that gives you my metabolism, that tells me the calories and macros I need If I'm trying to be in a, you know, 500 calorie deficit or, let's say, a 200 calorie surplus to build muscle.
• 5:01
  Philip Pape: Okay, and I want to log my meal in like one minute 30 seconds, even 10 seconds, even, if I can.
• 5:09
  Philip Pape: So let's start with hack number one, probably the most common, but it is still my favorite and it's going to save you probably more time than all the other ones combined, and that is copy and paste.
• 5:20
  Philip Pape: Okay, macrofactor lets you copy at lots of different levels that people don't even often realize.
• 5:24
  Philip Pape: You can copy the entire day, the specific time, which they don't call it meals, but effectively it's like a meal if you logged it at the same time or specific foods, and so you can do it literally by tapping and then tapping where you want to paste.
• 5:39
  Philip Pape: You don't even have to click, copy or paste.
• 5:40
  Philip Pape: And so, if you eat fairly consistently.
• 5:43
  Philip Pape: If you eat the same breakfast every day and that's something most of us do then every day you go in, you just tap.
• 5:48
  Philip Pape: You tap, very simple.
• 5:49
  Philip Pape: Or if you have an entire day that you want to use to replicate or you want to use as a baseline meal plan, you tap the whole day and you copy, you go to edit or you go to copy paste day, right, you can do the whole day for a specific meal, specific time, or the whole day.
• 6:07
  Philip Pape: And when you're trying to plan ahead, this is really powerful because if you're trying to build tomorrow's meals tonight, copying from where you begin is a perfect place, because you're going to make small adjustments from there, right.
• 6:15
  Philip Pape: And then your food log in your app becomes the meal planning tool and that ensures consistency.
• 6:20
  Philip Pape: So you don't have to guess about how much you logged yesterday.
• 6:25
  Philip Pape: If you've already logged it right, you kind of know okay, that's what I did and, yes, I hit my protein or I didn't.
• 6:30
  Philip Pape: So tomorrow all I have to do is scale that up a little bit or add something in or make a swap.
• 6:34
  Philip Pape: So I really like that kind of nudge based approach where you copy and paste your portions, your macros so that they're identical and then you can just shift them into a new direction.
• 6:43
  Philip Pape: So that's a big one, and I realize that most food loggers let you copy and paste in some way.
• 6:46
  Philip Pape: But I will say it's super, super fast and it's like two taps.
• 6:51
  Philip Pape: Hack number two is to create recipes from your timeline.
• 6:56
  Philip Pape: So this is really cool because it turns a kind of messy meal log where you have a lot of different ingredients that you just put together and you spent maybe longer than you wanted to.
• 7:05
  Philip Pape: You know, even with macro factor, you're going to have to take the time to log each thing or to weigh each thing and find it and log it.
• 7:10
  Philip Pape: But once you've done that, if it's something you're going to typically make, like a stir fry with chicken, vegetables and rice, then you can select all the foods, say, create recipes, that's it, and then it's going to bundle everything into a recipe that you can then reuse in the future.
• 7:25
  Philip Pape: And we don't have to be perfect about it too.
• 7:27
  Philip Pape: Some people get hung up on that.
• 7:28
  Philip Pape: If you do the stir fry next time and the ingredients are, the ratios are a little bit off, so what?
• 7:33
  Philip Pape: It's actually probably good enough and you can just log hey, this, this is my chicken and vegetable stir fry.
• 7:38
  Philip Pape: Right Now, every time you eat the meal, it's one tap and you just change the amount.
• 7:42
  Philip Pape: And when you do these recipes, if every ingredient is has its weight in grams, then the whole thing can be determined in grams as well.
• 7:49
  Philip Pape: So the same thing applies even if it's not a recipe per se, but just kind of a complex meal that you have on a regular basis.
• 7:55
  Philip Pape: Same idea, like if you have a curry that has 12 ingredients with spices and everything you can just do it once fairly accurately and then just save it as a recipe.
• 8:04
  Philip Pape: That's hack number two.
• 8:06
  Philip Pape: Hack number three is your nutrition breakdown and specifically, what I mean is the contributors to your macros and micros for that day.
• 8:18
  Philip Pape: All right, a lot of people don't realize this happens.
• 8:20
  Philip Pape: When you go to the dashboard and you scroll down, there are these little tiles in the nutrition section.
• 8:26
  Philip Pape: So, for example, if you tap fiber, it's going to show you the biggest contributors to fiber today.
• 8:32
  Philip Pape: Right, that's really, really powerful for optimization.
• 8:35
  Philip Pape: It's kind of a reverse engineering of okay, this is what I've been eating, what is contributing the most to this particular ingredient or macro fiber or micronutrient like selenium or magnesium or what have you, and then you know, okay, I'm getting 80% of this thing from these two meals and not from the rest, and you can start to optimize or repeat what you're doing if it's successful, and so then you could start to balance your intake based on the things you're really concerned about.
• 9:01
  Philip Pape: You know why am I always hungry between lunch and dinner?
• 9:03
  Philip Pape: All right, well, I'm only getting you know, 15 grams of protein and no fiber between there.
• 9:07
  Philip Pape: Problem identified, problem solved.
• 9:09
  Philip Pape: So again, go to your dashboard, scroll down, tap on any of the micronutrients, or fiber or macronutrients, and you can see what the biggest contributors are.
• 9:18
  Philip Pape: So that's a really good tool.
• 9:20
  Philip Pape: Hack number four is pre-logging and pre-planning using the app.
• 9:25
  Philip Pape: This is just one of the best unsung hero type features that a lot of people don't take advantage of.
• 9:32
  Philip Pape: But when somebody comes to me with a question like I'm really struggling to get enough protein but not go over my calories, and I'm like, well, why don't you go ahead and pre-log tomorrow and pretend that it's successful, what would it look like?
• 9:44
  Philip Pape: That's really it.
• 9:45
  Philip Pape: It's like you're putting yourself in your future body and saying, okay, this is what I ate today to be successful, and you're pre-logging it and that's all you have to do?
• 9:54
  Philip Pape: You're basically going in and saying what do I have in my house?
• 9:57
  Philip Pape: Or what did I make today?
• 9:58
  Philip Pape: I'm going to paste it to tomorrow and then I'm going to tweak.
• 10:01
  Philip Pape: I'm going to up the protein here, reduce the fat here, swap out the you know, the ribeye here for the sirloin here, whatever makes sense.
• 10:09
  Philip Pape: You could also use this when going to a restaurant or going to a party or going somewhere where you're not quite sure, or maybe you can plan ahead.
• 10:16
  Philip Pape: But either way, you can pre-log what you plan to eat.
• 10:20
  Philip Pape: Right, if it's a restaurant, you can look at their menu or just the general foods that they have and say, okay, if it's a restaurant, you can look at their menu or just the general foods that they have and say, okay, I'm going to pre-log and yeah, it's going to be a 1,500 calorie meal.
• 10:32
  Philip Pape: I'm really going to enjoy myself.
• 10:33
  Philip Pape: How does that affect the rest of my day before the restaurant, outing Lighter meals, more protein, more vegetables?
• 10:38
  Philip Pape: Or you're just going to accept the fact that you're going to be 500 calories over for that day and then adjust the rest of your week accordingly?
• 10:43
  Philip Pape: So again, you're not trying to restrict, you're actually trying to be intentional.
• 10:47
  Philip Pape: You're trying to be intentional.
• 10:48
  Philip Pape: So if you're going to go to that Italian restaurant, you want to enjoy the pasta.
• 10:51
  Philip Pape: Now you can make a conscious choice and maybe you decide okay, I'm going to have the meat sauce instead of the Alfredo sauce, because I noticed that'll save me 300 calories, but it'll still be super delicious.
• 10:59
  Philip Pape: I'm going to enjoy myself.
• 11:00
  Philip Pape: It's a big psychological benefit.
• 11:03
  Philip Pape: It removes decision fatigue.
• 11:05
  Philip Pape: It removes anxiety and guesswork from social eating.
• 11:08
  Philip Pape: Even if you're going to a party, you could probably guess there's going to be a bunch of carb and fat laden foods, maybe some cake or some dessert, maybe alcohol.
• 11:16
  Philip Pape: If you're going to choose to imbibe, you can pre-log all that stuff, okay.
• 11:19
  Philip Pape: So phenomenal, very powerful tool.
• 11:22
  Philip Pape: Now, real quick reminder if you want to learn more about how to use these tools, okay, whether it's macro factor, whether it's you're tracking your biofeedback, whether it's you're tracking your measurements, whether it's lifting weights, join us in Physique University.
• 11:36
  Philip Pape: That is where we teach you how to leverage the tools.
• 11:39
  Philip Pape: So, even if you're using macro factor and you've listened to my show and you're doing it on your own that's awesome You're going to get stuck.
• 11:45
  Philip Pape: You're going to get stuck when your expenditure starts to drop or when you make a change and you're not quite sure why you're not losing or gaining weight or what have you.
• 11:53
  Philip Pape: That is, that's what we help with, and so if you want to join us and get those tools link is in the show notes If you use my special link, you'll get a free custom nutrition plan that I personally build for you to get you off on the right foot as kind of an accelerator.
• 12:07
  Philip Pape: That's my gift to you as a podcast listener.
• 12:09
  Philip Pape: So again, wits and Weights Physique University, join us in there and I will continue on to the next hack.
• 12:16
  Philip Pape: Okay, hack number five is basically to be more smart about logging with the Pareto principle.
• 12:25
  Philip Pape: It's called the 80-20.
• 12:26
  Philip Pape: I'm not talking about 80% whole foods.
• 12:28
  Philip Pape: I'm talking about when you have a complex meal which, if you're eating at home, sometimes that is the case you have a lot of vegetables, seasonings, whatever.
• 12:36
  Philip Pape: Let's say you have a salad lettuce, tomatoes, cucumbers, peppers, onions, lots of things.
• 12:40
  Philip Pape: Instead of logging every ingredient separately, look for options in the database like house salad or mixed green salad.
• 12:46
  Philip Pape: Sometimes it's like with dressing, without dressing.
• 12:48
  Philip Pape: And the database in Macrofactor is really good.
• 12:51
  Philip Pape: It has common foods with lots and lots of these entries, you could even pick a restaurant food.
• 12:56
  Philip Pape: So if you know you're going to eat something that's equivalent to Buffalo Wild Wings wings, no matter where you got them from, or even if you made them at home.
• 13:06
  Philip Pape: You can do it that way as well.
• 13:07
  Philip Pape: The idea is to represent what you're eating about 80, 90% accurately instead of 100%.
• 13:14
  Philip Pape: That takes way more time, right, it's a time efficiency tool.
• 13:18
  Philip Pape: So again, if you have a bunch of berries like apple and blueberries and banana, maybe look for mixed berries or fruit salad and just do the stiff test of the macros.
• 13:27
  Philip Pape: Look, right, you know, I did the cucumber salad the other day, but the cucumber had, or the salad had, yogurt in it and the cucumber salad was assuming vinegar.
• 13:35
  Philip Pape: So it was like no calories.
• 13:36
  Philip Pape: And I said, okay, that's not quite right.
• 13:38
  Philip Pape: I need to find one that has a few more calories for the yogurt, or I'll just add yogurt separately.
• 13:49
  Philip Pape: So this is really understanding when precision matters and when it doesn't.
• 13:51
  Philip Pape: And the difference between logging something like vegetables as individual items as opposed to a group salad is like 20 calories, maybe two grams of carbs.
• 13:54
  Philip Pape: It's so insignificant that the time savings is worth it, right?
• 13:58
  Philip Pape: That might not be the case for a much richer dish, right, you know?
• 14:03
  Philip Pape: Indian food, chinese food right, something like that, or something with lots of fats and oils and things, then you might have to get a little more precise, but even then, I'm going to suggest that you group like foods together and maintain reasonable accuracy while dramatically reducing the friction to log it right.
• 14:19
  Philip Pape: Even if you're a perfectionist like me, I've found that it's still more than precise enough to get the job done, and that means you'll be more consistent, and consistency to me matters more than precision in this context.
• 14:30
  Philip Pape: All right, so that's five hacks.
• 14:32
  Philip Pape: Let's move on to number six, and remember, I'm actually going to throw in two bonus hacks after we get through the seventh one.
• 14:36
  Philip Pape: So the sixth hack is about the feature that lets you scan nutrition labels.
• 14:42
  Philip Pape: So what I like about this is if you're using a packaged food and you scan the barcode, sometimes it won't find it, or occasionally it'll find something and it doesn't quite look right.
• 14:52
  Philip Pape: Right, and that's just the chances of inaccuracy in the database.
• 14:56
  Philip Pape: It happens.
• 14:56
  Philip Pape: So macro factor is actually able to scan the nutrition label itself and automatically pull out all the data from the label the calories, the macros, the micros, all of it and so you just point it, give it a few seconds, boom, boom, boom, it pulls it in even on like a wrinkled package.
• 15:11
  Philip Pape: If you just kind of straighten it out a little bit, it's pretty good and it'll populate everything for you and you can save that.
• 15:16
  Philip Pape: You could even connect it with the barcode itself so that that's what it shows up for you when you use the barcode next time.
• 15:25
  Philip Pape: And this is what's called OCR technology.
• 15:27
  Philip Pape: It's like optical character recognition, I think it stands for.
• 15:31
  Philip Pape: It's an old technology, but I think they probably connect it to AI and it's really really fast.
• 15:36
  Philip Pape: So this works for anything that has a nutrition label whatsoever.
• 15:40
  Philip Pape: Maybe it doesn't have a barcode, maybe it's something you got at Whole Foods or a local, a local place where it's like it's just not going to be in the database.
• 15:46
  Philip Pape: So that's all you have to do.
• 15:48
  Philip Pape: It's really cool, all right.
• 15:49
  Philip Pape: Hack number seven is really good Once you've started tracking and you're like I need to start optimizing for things.
• 15:57
  Philip Pape: And this is where you can look at the nutrition overview.
• 16:00
  Philip Pape: Okay, so if you go into your food log and you tap the macros at the top, it's going to take your nutrition overview and then you can select a time range today, one day, I think it's a week, a month, three months and a year, and one of my favorites for this is fiber, for example.
• 16:16
  Philip Pape: You know, trying to get enough fiber.
• 16:18
  Philip Pape: Well, look, if you look at the last month that's, it's going to give you the average of all your micros and macros, including including fiber, for example, and you can say you know what?
• 16:25
  Philip Pape: I've been averaging 18 grams, but I really want to be at 25 or 30, right, and averages are good because you might have had a few high days where you're like really proud of yourself.
• 16:33
  Philip Pape: That's awesome.
• 16:35
  Philip Pape: But then you also come to reality to see that, on average, it's lower than you want it to be.
• 16:39
  Philip Pape: And so, instead of thinking of just daily targets or no, you do think of daily targets but instead of thinking of just one-offs, you're thinking of more of the trend and the averages over time, just like we do with weight trends, just like we do a restraint progression, we're talking about progress over time.
• 16:54
  Philip Pape: So, instead of stressing about being too low on something just today, which you might be, look at your averages.
• 17:00
  Philip Pape: Maybe your averages are good enough and one day doesn't break the bank, or maybe it's indicative that you do have a goal of low-hanging fruit to pun intended if it's fiber to increase, and so this gives you the bigger picture, which, just like with weight training, it prevents the daily fluctuations from undercutting your confidence right?
• 17:21
  Philip Pape: One low protein day isn't a big deal if the weekly average is plenty, and it's kind of the only view in macro factor that really gives you that, and so I like to look at it on a regular basis.
• 17:30
  Philip Pape: Now, when you tap into the nutrition overview, you will also see, just for today, how you're tracking against your macros, how you're tracking against your micros, and that is also powerful as well, in case you're a little behind on something.
• 17:42
  Philip Pape: So patterns are fantastic, trends are fantastic.
• 17:45
  Philip Pape: You can also look at weekends versus weekdays and really get some good insights here for your long-term habits.
• 17:51
  Philip Pape: So those are my seven favorite hacks, and then, of course, I wanted to give you two bonus hacks that are based on much newer features that I'm still experimenting with.
• 17:59
  Philip Pape: So the first bonus hack is the photo logging with AI, and I'm still not 100% sold on it.
• 18:06
  Philip Pape: Out for me.
• 18:06
  Philip Pape: Now it has an option to do the picture with text.
• 18:09
  Philip Pape: I would actually recommend doing that and just saying quickly the basic things that are there, and then it's going to do a reasonably good job most of the time of trying to figure out what's on your plate, and I tend to find that it's more conservative.
• 18:31
  Philip Pape: In other words, it tends to estimate way more calories, which is probably what most people would want to do anyway, because the vast majority of people are trying to lose weight or lose fat and they don't want to under report their food.
• 18:42
  Philip Pape: So I don't know if they designed it that way on purpose, but it seems to be the case.
• 18:45
  Philip Pape: Sometimes it's way off and like it has no idea, it guesses completely wrong, right, like no, that's not a blueberry, that's a black bean, right.
• 18:53
  Philip Pape: But in context of a whole dish, if you just give it a little nudge with some text, it can get reasonably close.
• 18:58
  Philip Pape: So this is great.
• 19:00
  Philip Pape: At like restaurants or when you travel, you know you can't take your food and you can't really estimate and you just need something to log.
• 19:06
  Philip Pape: It's not bad.
• 19:08
  Philip Pape: It's not bad.
• 19:08
  Philip Pape: So I wanted to mention that I'm not a hundred percent sold on it yet, but I have been mentioning to folks who feel like they can't log at all for some reason take a picture, you can import the picture later, you don't have to do it in real time and try it out.
• 19:19
  Philip Pape: And then the second bonus hack today is a brand new feature they just added, which is awesome.
• 19:24
  Philip Pape: You can import a recipe from any website.
• 19:27
  Philip Pape: So all you have to do, you go to create recipe and you paste in the link and it's going to import the ingredients, instructions, the serving, it's going to calculate the total weight so you can log it all and that's huge.
• 19:39
  Philip Pape: Like if you're using recipes from the internet, it eliminates the tedious process of manually entering them the one time you have to enter it, which really isn't that bad.
• 19:47
  Philip Pape: But again, we're trying to reduce friction as much as possible.
• 19:50
  Philip Pape: So I really love this new feature.
• 19:52
  Philip Pape: If you're the type of person who grabs recipes online, this will save you a ton of time to build a recipe library without manually entering it.
• 20:02
  Philip Pape: By the way, kind of sub-hack.
• 20:04
  Philip Pape: Number two is that you can export any recipe in Macrofactor and share it with anybody else who has it and they can import it and vice versa.
• 20:11
  Philip Pape: So all of this stuff is just a really powerful way to use a tool that already exists to make the most of it and not feel like you know.
• 20:14
  Philip Pape: Just a really powerful way to use a tool that already exists to make the most of it and not feel like, oh no, that's just another food logger, that's going to take too much time and then I'm not going to be consistent with my food.
• 20:24
  Philip Pape: And when you combine all of these things together and pick, use the things that you need to save time, it's your system, it's part of your system of habits, of lifestyle, of tools that gets the job done right.
• 20:35
  Philip Pape: Whether it's importing from a recipe, copying and pasting on a regular basis, pre-logging tomorrow's meal or this weekend's meal at the restaurant, looking at your nutrition overview to see how you're doing on fiber right On and on, any of these things could be a game changer for you.
• 20:49
  Philip Pape: And it's not just about the saving time, it's also the precision and knowing how much you have to eat right, because by do what happens when you do all this?
• 20:58
  Philip Pape: Well, come Monday, the app is going to have a good idea of how many calories you're actually burning, based on how your weight is changing and how much you've logged.
• 21:05
  Philip Pape: That's the game changer, right?
• 21:07
  Philip Pape: So a lot of people think of tracking.
• 21:09
  Philip Pape: Food is just recording the past, recording what happened, but it really comes up, becomes a planning tool and a proactive tool, and then one that allows you to know the how much and the when and the why.
• 21:19
  Philip Pape: So the bottom line is, if food logging feels like a chore now, I don't think you're either using the right tool or using it as efficiently as you could, and there are places and opportunities to reduce friction.
• 21:29
  Philip Pape: I wanted to make this episode for you to show you how you can do that to make things more seamless.
• 21:34
  Philip Pape: And the goal is not to log perfectly.
• 21:37
  Philip Pape: You can be off by 30% in either direction and as long as you're logging according to the evidence on this on on food logging that is actually sufficient to represent what you're eating and be consistent and have the right targets, believe it or not, versus not logging at all.
• 21:53
  Philip Pape: Right, and I'll tell you what the people who are succeeding with tracking.
• 21:57
  Philip Pape: They're not more disciplined than you.
• 21:58
  Philip Pape: I've had people in Physique University who are like, oh, I hate tracking.
• 22:00
  Philip Pape: And then I will have a conversation with them and say you know what?
• 22:03
  Philip Pape: Let's start with one simple thing, right, let's start with creating one day of food and using copy and paste.
• 22:09
  Philip Pape: Tell me how difficult that really is and what you get out of it without changing your behaviors.
• 22:13
  Philip Pape: And they're like oh my goodness, I didn't realize how enlightening it was to give me the information about how much protein I'm eating, what my food patterns are, how much.
• 22:22
  Philip Pape: I went to McDonald's right and it gives you that awareness that you can make the choice and you have the power, and it's not some nutritionist, dietitian or influencer telling you this is how you have to eat.
• 22:31
  Philip Pape: So if you want to implement these hacks and experience the same tool that I use which I'm a huge fan of it, obviously, which is why I became an affiliate, really from day one download Macrofactor right now.
• 22:42
  Philip Pape: Use my code Wits and Weights.
• 22:44
  Philip Pape: You'll get two weeks free to try it out.
• 22:45
  Philip Pape: I'd love to hear from you on Instagram or by email how it's working for you.
• 22:50
  Philip Pape: It's the same app I use with clients, the same app we use in Physique University with clients at the same app we use in Physique University.
• 22:56
  Philip Pape: So if you plan to join us there and get help with it, get a head start by using it, and I have so many more hacks and tricks where that came from.
• 23:00
  Philip Pape: So all you have to do is ask and the you know.
• 23:03
  Philip Pape: I guess you can call some of these shortcuts.
• 23:05
  Philip Pape: I call them more just intelligently using the features that are already there.
• 23:08
  Philip Pape: All right, until next time, keep using your wits, lifting those weights, and remember that your dream physique is built through smart systems, not perfect data.
• 23:17
  Philip Pape: This is Philip Pape and you've been listening to Wits and Weights.
• 23:20
  Philip Pape: I will talk to you next time.