What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? 

In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: NEAT, aka non-exercise activity thermogenesis
• (04:57) Philip’s experience of flailing around in the world of fitness
• (07:54) The importance of measuring energy and performance      
• (12:26) Introducing the ADAPT framework
• (14:56) “A” stands for ACCESS  - movement and capacity for activity 
• (16:31) "D" stands for DO - the importance of taking action and collecting data
• (17:53) “A” stands for ANALYZE - what are you keeping track of
• (21:42) “P” stands for PIVOT - making subtle changes
• (23:12) “T” stands for TEST - doing a controlled experiment
• (27:54) Discussion of progression in strength training, emphasising overload and rest
• (31:25) Does your plan or program meet your goals and the value of coaching
• (33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)
• (37:48) The importance of using affected areas and promoting blood flow when injured
• (41:01) Building a home gym and the importance of mindset and moving forward

KEY TAKEAWAYS:

• Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.
• Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.
• Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.

QUOTES:        

(01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck

(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck

(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck

(23:57) “I like the idea of TEST because it reinforces what we often talk about, which is approaching it with curiosity.” - Jenn Trepeck

(29:28) “Are you bumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you?” - Philip Pape

(33:07) "I love walking because one of the biggest things we have control over with our metabolism is our NEAT, right? Our non-exercise activity thermogenesis.” -  Phillip Pape

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

GUEST RESOURCES:

Wits and Weights - Podcast

Philip Pape - Facebook

Wits & Weights Podcast - YouTube

Phillip Pape Instagram

Philip Pape Threads 

BIOGRAPHY: Philip Pape

I spent years chasing every diet trend out there (Atkins, Paleo, Keto, intermittent fasting), trying to get lean and stay strong. Nothing stuck. Then I hit 40, built a home gym, and took a deep dive into evidence-based nutrition and strength training.

Since then, I’ve coached hundreds of clients, spoken on stages, and launched Wits & Weights, a Top 25 (Top 1%) podcast helping people cut through the noise and finally transform their bodies. 

Today, I coach and podcast to help others build a leaner, stronger, healthier life... especially in their 40s and beyond.

KEYWORDS: Wits and Weights Podcast, Phillip Pape, Adapt Framework, Personalizing Fitness, Non-Exercise Activity Thermogenesis, Progressive Overload, Evidence-Based Strategies, Coaching Practice, Anecdote and Personal Experience, Hierarchy of Evidence, Track Your Progress, Biofeedback, Nutrition Data, Body Composition, Resting Heart Rate, Blood Sugar Management, Walking, Strength Training, Injury Prevention, Scar Tissue, Home Gym, Adjustable Dumbbells, Power Rack, Barbell Training, Mindset Piece, Perfectionism Paralysis, Consistent Data Collection, Pivot with One Thing at a Time, Patience and Persistence, Reframe Your Wins, Forget the Scale, Data, Analyze Your Progress, Make Informed Choices, Start Doing, Start Assessing, Assess and Adapt, Get Stronger Over Time, Load or Resistance Training, Microplate, TRX Machine, Banded Work, Calisthenics, Suspension Trainers, Gravity-Based Resistance

[00:00:22] And not saying you're gonna increase it by that much, but it's a huge lever in fat loss and how much you can eat and so on.

[00:00:43] Are you ready? I'm having salad with a side of fries. Hey, friend. Welcome back to Salad with a side of fries. I'm Jen Tpic, your host and health coach here with you every week for wellness without the weirdness. And whether you're a longtime listener or newer to the Salad to the side of Fries [00:01:00] community.

[00:01:27] Let me introduce you. He says he's a physique engineer, as a certified nutrition coach and the host of Wits and Weights podcast, he helps people build muscle. Lose fat and transform their health with evidence-based strategies. Sound familiar? Through his coaching and podcast, he helps busy professionals cut through confusion around food and fitness so they can finally look, feel, and perform their best, especially in their forties and beyond.

[00:02:06] Phillip Pape: Thank you so much for having me again, Jen. It's awesome to speak with you.

[00:02:11] You're now part of the Salad with the side fries crew. Love it. Yeah. I didn't

[00:02:18] Jenn Trepeck: It does, it does. And then even as we go into your story, there's even more similarities between us. I know. It's crazy. I know. So we'll use your story as sort of jumping off point and then get into all the personalizing fitness stuff.

[00:02:59] Access to the [00:03:00] 24 7 a MA, which is, ask me anything to target your specific questions or challenges. You can upvote other people's questions, see past questions and answers and so much more. So all of this is yours for just $12 a month, or save over 15% if you prepay for a year. So your recipe this week for our hub members is, Ugh.

[00:03:45] So lessons that we can learn from Olympians, but then how to personalize it for each of us because I don't know, I'm not training for the Olympics. I don't think you are either. So if you want this recipe and the article delivered to your inbox, if you want this episode in full video, plus [00:04:00] access to our community chat and the 24 7, ask me anything, go to a salad with the side of fries.com.

[00:04:29] So remember this week you are getting the peanut butter cookie dough energy bites recipe, the article train like an Olympian, no gold medal required, and then of course, this episode in full video. All right, Philip, as I introduced you right, we talked about how similar we are and even in. Telling my story, talk about all the diets that I tried, you know, everything under the sun.

[00:04:57] Phillip Pape: Uh, yeah. You mentioned, you mentioned, uh, you mentioned physique [00:05:00] engineer. Right. And I'm a real engineer too, which is where I got that name, and I love it. Real engineers tend to be a little bit sedentary, sitting in front of computers for years and years and years, and so.

[00:05:31] For the next 20 years, like my twenties and thirties, I sort of flailed around in the world trying to figure out what to do with my body, with my health. I didn't even understand the differences between weight loss and fat loss. I didn't understand, you know, the macros and why one was important versus another.

[00:06:07] You know, I touched a barbell pro, lots and lots of cons anyway. And then it wasn't until just before and leading into the pandemic that I don't know what it was, I don't know what the catalyst was, but I, all of a sudden it could have been time on my hands. The catalyst was, but I really started to dive into.

[00:06:41] That work psychologically and behaviorally, not just nuts and bolts. You know, we know if we cut calories, we're gonna lose weight, but that's not necessarily the optimal way to get there for the long term. So it was like during the pandemic that I started reading the Muscle and Strength Pyramids and Nutrition Pyramids by.[00:07:00]

[00:07:21] For you, the listener led to, I need to create a podcast and tell people that this is possible, that you can. Yo-yo diet and gain weight and lose weight for years and feel like you're broken and you're not. You just have to figure out the thing that is optimal for you, and it's not found in a template.

[00:07:46] Jenn Trepeck: Yeah, I love it. And one of the things that stands out as you just shared that is you started to measure energy and performance.

[00:08:09] Phillip Pape: I just literally, before this call, did a check in with a client and she has gone through this journey of, I need to lose weight, I need to lose weight, I need to lose weight to, I'm still having trouble losing weight, but I'm starting to feel stronger and my energy's better to wow.

[00:08:40] A

[00:09:03] Phillip Pape: And I'm glad you mentioned those examples because I think the marketing in this industry suggests that everything is personalized.

[00:09:24] You're done. Right. So why I think it's so important is very little people are testing and experimenting. And measuring what they need to measure to close the feedback loop, which ultimately is what motivates us to move forward. Because you and I had a conversation on my podcast about consistency versus intensity.

[00:09:57] Jenn Trepeck: Excellent. I think I have one more question before we do that [00:10:00] process, because to your point, everything is marketed to us as personalized, or maybe we should, as you say, you know, adapted to you ish, right? Ish. So let's just set the stage a second before the framework of how to do it. What are the drawbacks?

[00:10:39] Phillip Pape: Sure.

[00:10:58] Right. So, I mean, there's [00:11:00] definitely a chance of injury and actually not making progress. In fact, stepping back from where you are. That's one thing I think more psychologically is the frustration that I'm gonna do another thing, I'm gonna do another program, another diet, another point system. All my friends are doing it.

[00:11:34] No, that's

[00:11:58] Phillip Pape: I think it's everything.

[00:12:00] Phillip Pape: really do. Behavior and the feedback loop and the reinforcing of, I'm a hard worker and I put in the effort and I track the thing. I'm smart and I listen to podcasts and it doesn't work, and it's like, how deflating is that? Right? For sure.

[00:12:22] Walk

[00:12:41] Principles are the things that, like the law of gravity, they will always work. The idea that you need some tension on your muscles so that they get bigger works for every human being. Right? Unless you wanna take a myostatin blocker, and that's the future of medicine, you can sit down and get jacked on drugs, fine, but that's the principle.

[00:13:14] But you also have to understand. What is your target? What is your goal? What is your lifestyle look like? What's your schedule? Right? Can you actually get eight hours of sleep or are you a busy mom with three kids and taking care of the family? And so practically, you know, six and a half hours of sleep is going to be the case for the next few years.

[00:13:55] So understanding your starting point is really important, and I think that's gonna lead to some of the other [00:14:00] steps. But what that means is collecting data coming in, and then spending some time collecting more data. And so, for example, Jen, if you don't know how much protein you eat, and I tell you like protein's really important, we wanna increase that protein.

[00:14:20] Jenn Trepeck: Yeah. And when it comes to assessing our capacity for activity, how do we do that for ourselves?

[00:14:45] Our capacity to understand, and maybe I'm jumping ahead in this, right, but what we're capable of doing versus what it looks like to really push ourselves.

[00:15:05] But I also have a lot of clients and talk to people who don't have access, or they have dumbbells or bands, or they've never lifted before. They can't even do a pushup, can't do a pullup. You know, a lot of women are like, I wanna get my first chin up, but I don't even know how to hold the bar properly.

[00:15:37] If assuming you don't have any massive limitation, there are videos, there are basic guidelines. You can get a book like Starting Strength, which my opinion is like. The Bible on biomechanics for the lifts, and just do things without any weight or equipment or implements whatsoever in your living room.

[00:16:15] Right. So I, I don't know if that answers the question, but it's like, yeah. Yeah.

[00:16:21] Phillip Pape: mm-hmm.

[00:16:31] Phillip Pape: You're gonna love this one. It's due.

[00:16:51] Find the gym that I'm gonna check out or do something at home or whatever. So, you know, when we talk about science and evidence, [00:17:00] I don't want to people to get confused with massive research papers and studies having to guide what you do. To me, the hierarchy of evidence is yes, science and principle, but also coaching practice, anecdote and personal experience.

[00:17:30] I'm gonna start tracking my food. Okay? I'm going to. Whatever. There's a bunch of things that we can track. Okay, I'm gonna, you know, I'm gonna follow what's and weights. I'm gonna start listening to, yeah, this, this weirdo talking about fat loss and why I shouldn't care as much about the scale. So that's the second step is just to do

[00:17:48] Take the action. Take the action. So, assess, do,

[00:18:07] They wanna reduce their A A OB and their A1C, whatever, and they, they know that they have to do something, but then they don't track the progress against that something. And that could be as simple as people aren't tracking their workouts. I see this all the time. People will do the YouTube workout or follow a decent workout in an app, but then they're not tracking.

[00:18:42] So logging that is huge. Analyzing your nutrition data that that can get very complicated 'cause people come from the diet world of cutting and restricting. I'm gonna suggest that you can eat quite flexibly. With some constraints and some controls, some structure, but in a way that works [00:19:00] for what you like, what you need, you know, what you want, your schedule, et cetera.

[00:19:21] Because each meal is like 30 seconds, 45 seconds. So that's the second piece. Then analyzing your biofeedback is huge. We talked about energy and performance. For some people, that's everything. Like I've got a stressful job. I, I have a client who works for A, B, C. Her job is so stressful right now 'cause of the news cycle.

[00:19:56] There's a bunch of other things we can track, like your body composition, the scale weight, you [00:20:00] put it all together. At the end of the day, I wanna be able to answer the question when someone says, why am I not making progress anymore? I wanna be able to have. The data to answer that question

[00:20:10] I'm so with you, and I think part of what you're highlighting. With the analysis and all of the things that we're keeping track of is that as I often say, we're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns. You know, each time we have this reaction, right, exactly.

[00:20:47] Phillip Pape: I promise you no. There's a lot and it could get overwhelming and I know people that go the other direction.

[00:21:09] I like to be efficient. I like things to be easy. To me, it takes stress off my future self this week when I have data that tells me what's going on, like you mentioned. And then also there's education behind that. Like the scale's gonna jump up and down. If you take it daily, you, you get to see that, that it goes up two pounds, down two pounds.

[00:21:37] Jenn Trepeck: Yeah, for sure. Okay. Assess, do, analyze,

[00:21:43] Pivot is like a subtle word, right? It's like, except

[00:21:50] Phillip Pape: don't get me started. Oh my God. My sister-in-law has watched friends about 20 times all the way through. Yeah. So Pivot is just, now you're taking. The information you've [00:22:00] gathered and been gathering while you're doing and taking action and saying that there's something that I can tweak and I'm pivot with not, I'm not gonna program hop.

[00:22:24] You know, it could be the, the macros and okay, I realize that carbs are really helpful for me, so I'm gonna continue to shift that, or vice versa. So this is like the golden part of it where you look at anything in life where you're trying to improve and get, get better, like public speaking. I used to be such an introvert, so scared of speaking in public for 10 years into my career.

[00:23:05] Jenn Trepeck: Great. And I feel like I have a whole slew of follow-up questions, so we'll come back to that. Give us the T of adapt. Okay.

[00:23:22] Sometimes you don't necessarily want to go all in and change something for the long haul. And this is where I love, especially when you're working with a coach, I know my clients, they kind of have me to lean on for that emotional stress of, of all the uncertainties where it's like, you know what? We're gonna change this one thing and it's gonna sound a little crazy.

[00:23:57] Jenn Trepeck: I like the idea of test [00:24:00] because it reinforces what we often talk about, which is approaching it with curiosity. What happens because frankly, going back to your point of principles and evidence-based, we know theory, what that ends up looking like in your body. We don't know. No one can guarantee anything.

[00:24:26] Phillip Pape: awesome. And then you, now you're back to the beginning. Now you're back to the beginning where you, now you reassess your new situation. It's kind of like people, people always think in terms of before and after in this industry, which is that very short term mindset.

[00:24:55] I tell you, you're gonna have to do this the rest of your life. How does that make you feel? Right? That doesn't feel right, does it? [00:25:00] You don't have to do it though there, there's definitely pushing, there's elements of, I'll call it discipline if you're going for extremes, but the day-to-day can be quite enjoyable when the process is is designed around you,

[00:25:12] Love that. Alright, I wanna dig more into some of those pivots and help people with some direction in terms of how they might wanna pivot or things that they might wanna consider testing. Right. So let's do that after we highlight our partner for this episode. Big thanks to Lumier Devy Skincare for supporting salad with a side of fries.

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[00:27:12] Okay, Philip, working with your adapt framework. This idea of doing something, assessing what's happening, making adjustments, testing different, you know, things, for lack of a better word. One of the big buzzword in fitness even in terms of like you have an episode about strength versus hypertrophy and how do we even know and assess like our progression and level up, right?

[00:27:52] Phillip Pape: that

[00:27:52] Phillip Pape: Yeah, no, it does. That's where we get like one level down, two levels down to the education. Yeah. When we're talking about [00:28:00] progression, my own wife just started running a program I just wrote for her because she has a wonky knee that needs a little work for her.

[00:28:22] Okay. So how do you know where to start? Right. So when you first start, we mentioned the movement patterns and assessing just basic skill. That's a good first start. Then when you start to have some load through a dumbbell or barbell or whatever, you're gonna start light. You know, the goal is not to injure yourself and go hog wild and ego lift on day one.

[00:28:55] I was grinding. Okay. It was way too late. That kind of lets you calibrate anytime you're starting a new program. That's a great way [00:29:00] to calibrate. Then from that point, progression, I see a lot of mistakes or misunderstandings with how to do that. It is very subjective, but also you have to have the tools and what I mean by that is.

[00:29:27] One. Is, are you jumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you? I would say if you're able to go up at all and it's not like a half pound or something, it's probably gonna be fine to progress. Secondly, do you have enough? Rest and recovery, that's huge, right?

[00:30:02] And you have to look at other variables of intensity in your workout. And then the third thing is the uh, rest periods. Lemme tell you, a lot of people make this mistake. They come from YouTube, world Circuit World. Wad world and they're like, 30 seconds, it's enough rest. Right? No, no, no. 2, 3, 4, 5 minutes rest between most exercises, depending on how heavy it is and whether it's compound lift or isolation.

[00:30:33] Jenn Trepeck: Yeah. Well, and it gives people, in the way that you answered that, I think it gives people different things to consider.

[00:30:59] [00:31:00] So I think especially going back to people using YouTube or some of the other resources or different apps or things like that, how can we even, so the first A of adapt, how do we assess. Whether the plan or program that seems interesting is a match for our goals.

[00:31:30] I squatted for like two years thinking I was doing everything right until I met a coach for one hour and he fixed 20 things going on with my, my form. You mentioned the strength versus hypertrophy episode, you know, in there, and another one I did recently called the 12 Rules of Volume. It seems like there's a lot of things to think about.

[00:32:14] Now again, we can go always one or two levels deeper. What should the set rep scheme be? This and that. We can get into all that. I like basic barbell programs for an example like Starting Strength, but if you're doing a dumbbell workout, there are really good apps today where you could filter on. I'm a beginner.

[00:32:41] Jenn Trepeck: But I think even thinking about it that way helps people get over the hump of taking the action

[00:32:50] Jenn Trepeck: Yeah. These days there's a lot of talk about. Walking or walking with a weighted vest or intervals walking, [00:33:00] jogging, you know, how might you recommend personalizing our walking?

[00:33:13] Thermogenesis probably the biggest lover. There's a famous landmark study. They compared sedentary people to shop clerks to construction workers, and they found a a variance of 2000 calories a day between those who pretty much sat all day and those who moved all day. Not saying you're gonna increase it by that much, but it's a huge lever in fat loss and how much you can eat and so on.

[00:33:51] You wanna assess what those steps are getting you. Well, they're probably getting you a higher metabolism. They're getting you a lower resting heart rate, right? They're getting you. [00:34:00] Maybe better digestion, better blood sugar management. There's a lot of things that walking gives us and it's, I would put it second to strength training in terms of all the benefits for your health and your metabolism.

[00:34:29] It might be every half hour walk for two minutes. That not only does that give you the steps, it actually improves your blood flow, improves your inflammation, improves your insulin sensitivity. It's insane. It's just not sitting is insane in how beneficial it is. So I would start where you're at. I would slowly chip away and increase it.

[00:35:02] Well, we started that, but before we even got into a fat loss phase, we said, you know what? You don't walk very much. You walk 3000 steps a day. Let's increase that to like six. His resting heart rate went from like 75 to about 50 in a few weeks. I mean, that's how impactful and powerful walking is. So that's the starting point when you mentioned the weighted vest.

[00:35:38] I hate to be a little cheeky about it, but that's effectively a weighted vest is like rucking. It's like throwing on a bag and just making it a little harder. That's my opinion. Exactly. I'm with you.

[00:35:56] Because what you talked about was also how to personalize the [00:36:00] schedule. Mm-hmm. How to actually. Make it happen and get it in, because so often we are in this space and the information coming at us isn't enough. Is it long enough? Is it hard enough? Is it sweaty enough? Mm-hmm. And when we start to look at those things versus the examples you just gave, like two minutes of walking each hour.

[00:36:30] Phillip Pape: Oh yeah. With the stories of like, you know, 12,000 steps a day, look at me. You know, and it's usually an influencer that's showing them you their perfect routine, which none of them actually have those routines. Let's be honest. But the walking piece, look, if you're not lifting weights and you're getting say, 6,000 steps a day, I think lifting weights is your low hanging fruit, right?

[00:37:03] I hate to say the least amount of effort 'cause some things are hard, but they get it you most efficiently, which for many of us, that means time. Like we wanna put in the effort. Effort. Less time. Right. I was gonna say the least amount of upheaval. Yeah, upheaval. There you go. Least amount of chaos and friction, right?

[00:37:17] Jenn Trepeck: Alright. I think I'd be remiss if I didn't ask you this question because you have an episode or many where you talk about adapting to injuries. Still strength training, still moving even around the injured area. Can you speak to that a little bit? Because I hear it all the time where the injury and sometimes rightfully so, makes people fearful and so they back off completely.

[00:38:10] That's not the point. So we know that use of a muscle is so important for a variety of reasons, for its healing and, and for injury prevention as well, not just strength. Strength is extremely important when we think of the shoulder girdle, how the shoulder is not even closed system. It's got like a loose bone, the humerus, and then a socket and there's separate.

[00:38:46] Same thing with a back surgery, right? Like people get super fearful but actually might help to deadlift or whatever. Again, with guidance, this is not medical device. Of course you gotta, you know, of course we are not here to diagnose, treat, cure, prevent any disease ever, but there are things [00:39:00] like blood flow and scar tissue that are huge.

[00:39:31] The best way to prevent it is to actually use it. So what I've learned from my physical therapists who are also barbell trainers is that, you know, heavy weight is not to be feared and can actually help when it comes to training through it. But you never wanna do something that's painful. Like, don't do something that's just sharp pain, acute pain, like that's a recipe for disaster.

[00:40:11] There's like 10 different things you can step through that, that are variables that you can change to see if the same exact lift can be done, but just in a slightly different way. So yeah, there's, you should definitely train around and through healing without exacerbating, without causing pain.

[00:40:29] Alright, I wanna go back to a tab of your story that's really about, you know, during the pandemic you build a home gym and you've mentioned barbell and dumbbells and microplate and different kinds of equipment and you know, yes, we're out of the pandemic. I do think a lot of people are still working out at home.

[00:41:05] Phillip Pape: Yeah, I did uh, episode eight, crazy. Episode eight was like years ago, and I actually re-released it not long ago 'cause I listened to it and said, you know what?

[00:41:32] Banded work calisthenics, and they're like, you know what? You could get stronger for a long time doing that. Fine. That is not my expertise. I come from the world of like simple gravity based resistance that we know for decades and decades have, like the movements have been tested out by bodybuilders and power lifters and you know, physique people.

[00:42:16] Is gonna take you the next two years. You don't even need to supplement and you can make massive progress beyond that. Toys. It's toys. Like I, I work in my home gym.

[00:42:27] Phillip Pape: lot of specialized equipment like developers and like press and all this fun stuff. But for a lot of people, if you can get to a commercial gym like.

[00:42:47] Jenn Trepeck: Yeah.

[00:43:15] Phillip Pape: Well, why don't we do this for each one? Let me just come up with something real quick. Okay. So for assess, it's forget the scale as the thing that you're assessing. Like the scale needs to be assessed, but. Find the other thing right now in your life that's giving you the most frustration. Spell it out, you know, and put it into words.

[00:43:49] So that's a little psychology. We get to the do. I think a lot of us are perfectionists paralysis by analysis. That's why I say it's gotta be an early step and don't wait to assess everything. I almost [00:44:00] do those at the same time. It's like start assessing and start doing, and you're going to help the assessment while you do.

[00:44:21] Inconsistent data collection is the problem, whether it's with lifting or food or whatever. I get people come to me saying like, I'm frustrated. This is not working, and I say, well, gimme your last month of data. Oh, I wasn't tracking the X. Okay, all right. Let's take a step back and before trying to come up with a solution to a problem we don't know exists or we don't know why it exists.

[00:44:58] One thing at a time. People wanna [00:45:00] change everything. I had a client who wanted to go on TRT, start taking creatine, start gaining weight change from low carb to high carb all at once. They said, well, we can, but I'll tell you what, you're gonna get your result about five months from now when you do it that way.

[00:45:32] And a lot of this comes through scale obsession. But the nice thing about having gone through the a DP part of the process is you got so much good objective information that you can assuage yourself usually that sometimes the help of a coach or a community to say, you know what? You're actually doing great.

[00:45:59] Jenn Trepeck: Awesome. [00:46:00] Alright, it's time for our rapid fire off topic questions. You ready?

[00:46:14] Phillip Pape: The best thing I've done for my health. I started going to physical therapy a few weeks ago, so actually showing up and getting my shoulder capsule massage yeah.

[00:46:42] Awesome.

[00:46:46] Phillip Pape: Oh, man. If I wasn't a physique engineer, I would be either a lawyer or an astronomer. Actually, whoa. I know. Weird, right? I love legal thrillers and I've been in a jury and I remember one when I was in the jury, I said, these, these lawyers, I [00:47:00] could do that.

[00:47:21] Fantastic. Amazing stuff. Awesome.

[00:47:29] Phillip Pape: Oh, I see. Oh, I was gonna say fiction. It's funny. Yeah, go for it. Fiction's good. My favorite fiction book is Pillars of the Earth by Ken Pollett. He's one of the best fiction authors, very intelligent guy, but it's also super accessible like Summer Beach kind of thing at the same time.

[00:47:53] Jenn Trepeck: Alright, if you could cure one ailment disease or sickness, what would it be?

[00:48:02] I have the both the genes that are supposed to maximize your risk for it. So it's like a little bit of a fear in my head. And I also know there are so many, there's like now 12 or 14 lifestyle measures associated with Alzheimer's that we can do something about. I'm actually gonna do an episode about it 'cause it's so powerful and it just affects so many people.

[00:48:23] Jenn Trepeck: Yeah, I know. We should talk about that one offline here, because there's so much. Okay. If you were a superhero, what would be your superpower?

[00:48:41] Okay. Yeah, yeah, yeah, yeah, yeah, yeah. Where you could like not to the level of Mel Gibson in what women want. 'cause that is scary. Like reading women's thoughts. Yeah. Minds. Yeah. But more like the ability to receive emotions. Actually my wife is very, very good at that and I've always felt like I'm kind of, kind of a cold a-hole [00:49:00] sometimes with that stuff in my head.

[00:49:19] This is the ask. Yeah. That annoys me. I have a lot of grammar. I have a lot of grammar. Pet peeves. Let's just put it that way. So

[00:49:31] Phillip Pape: I bet.

[00:49:38] Phillip Pape: I think the next frontier is it's either genetically customized health or ai, but I think they're gonna converge, like I think the two are the use of AI for massive data sets that are then personalized to tie it into our episode today. I've talked to people in that industry, like not the founder but one of the guys at Wild Health and there's another company as well, and they're [00:50:00] doing a little bit of science and a little bit of hocus pocus with like inferring that you're a carb eater or you're a morning person from, you know, I don't quite buy that stuff.

[00:50:19] Jenn Trepeck: Well, Philip ha, thank you so much for being here. Tell everybody how to connect with you.

[00:50:26] Phillip Pape: Yeah, just go to wits and weights.com or search for wits and weights in your app. I'm sure we'll have a link in the show notes and you can get to all my stuff that way. I also have a group program like Jen, I'm not gonna pitch a here 'cause she's got an amazing one that sounds like the Amex gold card experience.

[00:50:48] Jenn Trepeck: Alright, friends on Friday, nutrition nugget. We are talking about hero bread. Have you had it?

[00:50:58] Jenn Trepeck: Yeah.

[00:51:00] Jenn Trepeck: Okay. So I haven't had it, but I heard them advertising on podcasts that I listened to, and so I was like, all right. I see you. Let's check this out For ourselves and in honor of August being national sandwich month, I figured there's no better time than now to check out their sliced bread.

[00:51:28] I'm at Gen Trek. J-E-N-N-T-R-E-P-E-C-K website is a salad with the side of rise.com. Pick your platform, send a message I love hearing from you. Truly makes my day every time. It's also the easiest way about learning more and to work with me as your health coach. Philip Pap, thank you again for joining us,

[00:51:46] Thank you again for having me.

[00:52:05] Ask Me Anything, and this week's recipe for the peanut butter cookie dough energy bites, and the article train like Olympian. No gold medal required. So until next week, remember whether you're working out in your home using a video or doing your own thing, maybe you're participating in a fitness class.

[00:52:44] Share us with a friend and we'll be back next week. Always remember you deserve it and you are worth it. Happy, [00:53:00] healthy.