{"version":"1.0.0","segments":[{"speaker":"Philip Pape","startTime":0.0,"endTime":2.76,"body":"10% of your"},{"speaker":"Philip Pape","startTime":0.0,"endTime":2.76,"body":"calories or a third of your fat"},{"speaker":"Philip Pape","startTime":2.85,"endTime":6.42,"body":"as saturated fat, you track that"},{"speaker":"Philip Pape","startTime":2.85,"endTime":6.42,"body":"and then you could alter your"},{"speaker":"Philip Pape","startTime":6.42,"endTime":10.11,"body":"food choices. I prefer you"},{"speaker":"Philip Pape","startTime":6.42,"endTime":10.11,"body":"getting saturated fat from your"},{"speaker":"Philip Pape","startTime":10.14,"endTime":13.86,"body":"meat and animal products and not"},{"speaker":"Philip Pape","startTime":10.14,"endTime":13.86,"body":"adding a whole bunch of more"},{"speaker":"Philip Pape","startTime":13.86,"endTime":14.4,"body":"saturated fat."},{"speaker":"Philip Pape","startTime":16.74,"endTime":20.25,"body":"Welcome to the Wits \u0026 Weights"},{"speaker":"Philip Pape","startTime":16.74,"endTime":20.25,"body":"podcast. I'm your host Philip"},{"speaker":"Philip Pape","startTime":20.25,"endTime":23.55,"body":"Pape. And this twice a week"},{"speaker":"Philip Pape","startTime":20.25,"endTime":23.55,"body":"podcast is dedicated to helping"},{"speaker":"Philip Pape","startTime":23.55,"endTime":26.85,"body":"you achieve physical self"},{"speaker":"Philip Pape","startTime":23.55,"endTime":26.85,"body":"mastery by getting stronger."},{"speaker":"Philip Pape","startTime":26.91,"endTime":30.12,"body":"Optimizing your nutrition and"},{"speaker":"Philip Pape","startTime":26.91,"endTime":30.12,"body":"upgrading your body composition"},{"speaker":"Philip Pape","startTime":30.3,"endTime":33.06,"body":"will uncover science backed"},{"speaker":"Philip Pape","startTime":30.3,"endTime":33.06,"body":"strategies for movement,"},{"speaker":"Philip Pape","startTime":33.09,"endTime":36.69,"body":"metabolism, muscle and mindset"},{"speaker":"Philip Pape","startTime":33.09,"endTime":36.69,"body":"with a skeptical eye on the"},{"speaker":"Philip Pape","startTime":36.69,"endTime":39.99,"body":"fitness industry. So you can"},{"speaker":"Philip Pape","startTime":36.69,"endTime":39.99,"body":"look and feel your absolute"},{"speaker":"Philip Pape","startTime":39.99,"endTime":44.49,"body":"best. Let's dive right in. Wits"},{"speaker":"Philip Pape","startTime":39.99,"endTime":44.49,"body":"\u0026 Weights community Welcome to"},{"speaker":"Philip Pape","startTime":44.49,"endTime":48.9,"body":"another solo episode of the Wits"},{"speaker":"Philip Pape","startTime":44.49,"endTime":48.9,"body":"\u0026 Weights podcast, where we talk"},{"speaker":"Philip Pape","startTime":48.9,"endTime":52.71,"body":"about how you can look and feel"},{"speaker":"Philip Pape","startTime":48.9,"endTime":52.71,"body":"your best using science backed"},{"speaker":"Philip Pape","startTime":52.74,"endTime":57.57,"body":"strategies. I hope you enjoyed"},{"speaker":"Philip Pape","startTime":52.74,"endTime":57.57,"body":"our last episode number 58 with"},{"speaker":"Philip Pape","startTime":57.6,"endTime":61.17,"body":"Brandon de Cruz, where we"},{"speaker":"Philip Pape","startTime":57.6,"endTime":61.17,"body":"revealed what it means to live a"},{"speaker":"Philip Pape","startTime":61.17,"endTime":67.38,"body":"high energy flux lifestyle."},{"speaker":"Philip Pape","startTime":61.17,"endTime":67.38,"body":"Today for episode 59 Why you"},{"speaker":"Philip Pape","startTime":67.38,"endTime":70.41,"body":"should track your food, you"},{"speaker":"Philip Pape","startTime":67.38,"endTime":70.41,"body":"might be thinking that tracking"},{"speaker":"Philip Pape","startTime":70.41,"endTime":74.34,"body":"your food is inconvenient, it's"},{"speaker":"Philip Pape","startTime":70.41,"endTime":74.34,"body":"weird, it's obsessive, or it's"},{"speaker":"Philip Pape","startTime":74.34,"endTime":77.82,"body":"not something that you can do"},{"speaker":"Philip Pape","startTime":74.34,"endTime":77.82,"body":"forever. And yet, it's by far"},{"speaker":"Philip Pape","startTime":77.82,"endTime":81.87,"body":"one of the most effective things"},{"speaker":"Philip Pape","startTime":77.82,"endTime":81.87,"body":"you can do. Especially if you've"},{"speaker":"Philip Pape","startTime":81.87,"endTime":84.96,"body":"struggled to manage your weight"},{"speaker":"Philip Pape","startTime":81.87,"endTime":84.96,"body":"or your body composition until"},{"speaker":"Philip Pape","startTime":84.96,"endTime":89.49,"body":"now, or you've never done it"},{"speaker":"Philip Pape","startTime":84.96,"endTime":89.49,"body":"before tracking your food if you"},{"speaker":"Philip Pape","startTime":89.49,"endTime":93.21,"body":"do it the right way. And for the"},{"speaker":"Philip Pape","startTime":89.49,"endTime":93.21,"body":"right reasons will help you"},{"speaker":"Philip Pape","startTime":93.21,"endTime":98.1,"body":"develop flexibility and freedom"},{"speaker":"Philip Pape","startTime":93.21,"endTime":98.1,"body":"in your relationship with food"},{"speaker":"Philip Pape","startTime":98.34,"endTime":101.67,"body":"for the rest of your life. And"},{"speaker":"Philip Pape","startTime":98.34,"endTime":101.67,"body":"yes, even if you decide at some"},{"speaker":"Philip Pape","startTime":101.67,"endTime":105.51,"body":"point that you no longer want or"},{"speaker":"Philip Pape","startTime":101.67,"endTime":105.51,"body":"need to track, I'm going to take"},{"speaker":"Philip Pape","startTime":105.51,"endTime":108.9,"body":"a unique angle here. In this"},{"speaker":"Philip Pape","startTime":105.51,"endTime":108.9,"body":"episode, I'm not going to tell"},{"speaker":"Philip Pape","startTime":108.9,"endTime":113.04,"body":"you what app to use, how to use"},{"speaker":"Philip Pape","startTime":108.9,"endTime":113.04,"body":"a food scale, how to prep or"},{"speaker":"Philip Pape","startTime":113.04,"endTime":117.54,"body":"plan meals. Today, I'm going to"},{"speaker":"Philip Pape","startTime":113.04,"endTime":117.54,"body":"construct a top down framework"},{"speaker":"Philip Pape","startTime":117.66,"endTime":121.77,"body":"for you to think about why we"},{"speaker":"Philip Pape","startTime":117.66,"endTime":121.77,"body":"might track food, you know, at"},{"speaker":"Philip Pape","startTime":121.77,"endTime":125.13,"body":"least for a short period, and"},{"speaker":"Philip Pape","startTime":121.77,"endTime":125.13,"body":"how you can do it at each level"},{"speaker":"Philip Pape","startTime":125.16,"endTime":129.81,"body":"of the framework. So that by the"},{"speaker":"Philip Pape","startTime":125.16,"endTime":129.81,"body":"time the episode is done, you'll"},{"speaker":"Philip Pape","startTime":129.81,"endTime":133.8,"body":"know what to do and can take"},{"speaker":"Philip Pape","startTime":129.81,"endTime":133.8,"body":"action to become a highly"},{"speaker":"Philip Pape","startTime":133.8,"endTime":138.03,"body":"skilled, highly empowered master"},{"speaker":"Philip Pape","startTime":133.8,"endTime":138.03,"body":"of your nutrition domain. So"},{"speaker":"Philip Pape","startTime":138.03,"endTime":141.21,"body":"instead of following a diet, or"},{"speaker":"Philip Pape","startTime":138.03,"endTime":141.21,"body":"labeling foods as good or bad,"},{"speaker":"Philip Pape","startTime":141.39,"endTime":145.2,"body":"which results in a moral choice,"},{"speaker":"Philip Pape","startTime":141.39,"endTime":145.2,"body":"you're going to be able to"},{"speaker":"Philip Pape","startTime":145.2,"endTime":148.59,"body":"choose whatever foods you want"},{"speaker":"Philip Pape","startTime":145.2,"endTime":148.59,"body":"that fit within this framework"},{"speaker":"Philip Pape","startTime":148.83,"endTime":152.64,"body":"and within your lifestyle, which"},{"speaker":"Philip Pape","startTime":148.83,"endTime":152.64,"body":"gives you both freedom and"},{"speaker":"Philip Pape","startTime":152.67,"endTime":156.0,"body":"flexibility for the rest of your"},{"speaker":"Philip Pape","startTime":152.67,"endTime":156.0,"body":"life. So if that sounds good to"},{"speaker":"Philip Pape","startTime":156.0,"endTime":158.82,"body":"you, let's get into it. I'm"},{"speaker":"Philip Pape","startTime":156.0,"endTime":158.82,"body":"going to start at the top with"},{"speaker":"Philip Pape","startTime":158.85,"endTime":162.3,"body":"what is most important. And then"},{"speaker":"Philip Pape","startTime":158.85,"endTime":162.3,"body":"we're going to work our way down"},{"speaker":"Philip Pape","startTime":162.3,"endTime":166.14,"body":"the list. And the more of this"},{"speaker":"Philip Pape","startTime":162.3,"endTime":166.14,"body":"list that you can satisfy, the"},{"speaker":"Philip Pape","startTime":166.14,"endTime":169.5,"body":"easier it will be to reach your"},{"speaker":"Philip Pape","startTime":166.14,"endTime":169.5,"body":"goals, not just for fat loss or"},{"speaker":"Philip Pape","startTime":169.5,"endTime":173.31,"body":"building muscle, but also for"},{"speaker":"Philip Pape","startTime":169.5,"endTime":173.31,"body":"overall health, for energy,"},{"speaker":"Philip Pape","startTime":173.34,"endTime":177.93,"body":"mood, hormones recovery, and"},{"speaker":"Philip Pape","startTime":173.34,"endTime":177.93,"body":"really your overall health and"},{"speaker":"Philip Pape","startTime":177.93,"endTime":181.44,"body":"well being, we're going to start"},{"speaker":"Philip Pape","startTime":177.93,"endTime":181.44,"body":"at the top. And the most"},{"speaker":"Philip Pape","startTime":181.44,"endTime":183.81,"body":"important thing when it comes to"},{"speaker":"Philip Pape","startTime":181.44,"endTime":183.81,"body":"tracking your food. And this"},{"speaker":"Philip Pape","startTime":183.81,"endTime":189.48,"body":"might surprise you is tracking"},{"speaker":"Philip Pape","startTime":183.81,"endTime":189.48,"body":"how you feel. What we're talking"},{"speaker":"Philip Pape","startTime":189.48,"endTime":193.83,"body":"about here is making sure that"},{"speaker":"Philip Pape","startTime":189.48,"endTime":193.83,"body":"you have an appreciation for"},{"speaker":"Philip Pape","startTime":193.83,"endTime":197.19,"body":"what foods you tolerate or not"},{"speaker":"Philip Pape","startTime":193.83,"endTime":197.19,"body":"what your preferences are before"},{"speaker":"Philip Pape","startTime":197.19,"endTime":200.67,"body":"you even go to the next level of"},{"speaker":"Philip Pape","startTime":197.19,"endTime":200.67,"body":"the framework. And the next"},{"speaker":"Philip Pape","startTime":200.67,"endTime":206.16,"body":"priority to take the offenders"},{"speaker":"Philip Pape","startTime":200.67,"endTime":206.16,"body":"off the table to understand what"},{"speaker":"Philip Pape","startTime":206.37,"endTime":209.7,"body":"works for you rather than what"},{"speaker":"Philip Pape","startTime":206.37,"endTime":209.7,"body":"somebody said in a diet book or"},{"speaker":"Philip Pape","startTime":209.7,"endTime":213.18,"body":"program. And we can do this"},{"speaker":"Philip Pape","startTime":209.7,"endTime":213.18,"body":"systematically and objectively"},{"speaker":"Philip Pape","startTime":213.36,"endTime":216.75,"body":"by thinking about a few"},{"speaker":"Philip Pape","startTime":213.36,"endTime":216.75,"body":"different things. And this is"},{"speaker":"Philip Pape","startTime":216.75,"endTime":220.95,"body":"common sense. But what I'm"},{"speaker":"Philip Pape","startTime":216.75,"endTime":220.95,"body":"asking you to do is as you track"},{"speaker":"Philip Pape","startTime":220.95,"endTime":225.87,"body":"your food, I also want you to"},{"speaker":"Philip Pape","startTime":220.95,"endTime":225.87,"body":"either journal or document list"},{"speaker":"Philip Pape","startTime":225.87,"endTime":229.26,"body":"or even just think consciously"},{"speaker":"Philip Pape","startTime":225.87,"endTime":229.26,"body":"about these things. So one of"},{"speaker":"Philip Pape","startTime":229.26,"endTime":232.86,"body":"those is digestion. Lots of"},{"speaker":"Philip Pape","startTime":229.26,"endTime":232.86,"body":"foods cause digestive issues,"},{"speaker":"Philip Pape","startTime":232.86,"endTime":235.41,"body":"you may not even be you may not"},{"speaker":"Philip Pape","startTime":232.86,"endTime":235.41,"body":"even realize it you may have"},{"speaker":"Philip Pape","startTime":235.41,"endTime":238.5,"body":"been eating a certain way for so"},{"speaker":"Philip Pape","startTime":235.41,"endTime":238.5,"body":"many years, that you just accept"},{"speaker":"Philip Pape","startTime":238.5,"endTime":241.98,"body":"how how it is your bowel"},{"speaker":"Philip Pape","startTime":238.5,"endTime":241.98,"body":"movements and how your stomach"},{"speaker":"Philip Pape","startTime":241.98,"endTime":247.02,"body":"feels, and your bloating and so"},{"speaker":"Philip Pape","startTime":241.98,"endTime":247.02,"body":"on. And until you start to"},{"speaker":"Philip Pape","startTime":247.05,"endTime":250.26,"body":"experiment with other foods or"},{"speaker":"Philip Pape","startTime":247.05,"endTime":250.26,"body":"move toward a different dietary"},{"speaker":"Philip Pape","startTime":250.26,"endTime":253.74,"body":"pattern. And notice that say"},{"speaker":"Philip Pape","startTime":250.26,"endTime":253.74,"body":"some of those things go away."},{"speaker":"Philip Pape","startTime":254.46,"endTime":259.14,"body":"You then until you do that you"},{"speaker":"Philip Pape","startTime":254.46,"endTime":259.14,"body":"can't discover that things have"},{"speaker":"Philip Pape","startTime":259.14,"endTime":263.1,"body":"been causing issues for you. So"},{"speaker":"Philip Pape","startTime":259.14,"endTime":263.1,"body":"digestion is one another is"},{"speaker":"Philip Pape","startTime":263.1,"endTime":267.24,"body":"hunger, hunger is huge. And"},{"speaker":"Philip Pape","startTime":263.1,"endTime":267.24,"body":"being aware of your hunger and"},{"speaker":"Philip Pape","startTime":267.24,"endTime":271.77,"body":"then be able to categorize it as"},{"speaker":"Philip Pape","startTime":267.24,"endTime":271.77,"body":"physical or physiological. Being"},{"speaker":"Philip Pape","startTime":271.77,"endTime":274.98,"body":"able to understand what level of"},{"speaker":"Philip Pape","startTime":271.77,"endTime":274.98,"body":"hunger you are at relative to"},{"speaker":"Philip Pape","startTime":274.98,"endTime":278.79,"body":"you and your history. And then"},{"speaker":"Philip Pape","startTime":274.98,"endTime":278.79,"body":"associating those types and"},{"speaker":"Philip Pape","startTime":278.79,"endTime":282.03,"body":"levels of hunger with what you"},{"speaker":"Philip Pape","startTime":278.79,"endTime":282.03,"body":"were doing and what you're"},{"speaker":"Philip Pape","startTime":282.03,"endTime":285.27,"body":"eating. which then gives you"},{"speaker":"Philip Pape","startTime":282.03,"endTime":285.27,"body":"consciousness and awareness to"},{"speaker":"Philip Pape","startTime":285.54,"endTime":289.26,"body":"tweak things and reduce that"},{"speaker":"Philip Pape","startTime":285.54,"endTime":289.26,"body":"hunger as you select your foods."},{"speaker":"Philip Pape","startTime":290.1,"endTime":294.15,"body":"The next thing as far far as how"},{"speaker":"Philip Pape","startTime":290.1,"endTime":294.15,"body":"you feel is your energy and your"},{"speaker":"Philip Pape","startTime":294.15,"endTime":297.84,"body":"mood. So these are these might"},{"speaker":"Philip Pape","startTime":294.15,"endTime":297.84,"body":"sound qualitative, but you know"},{"speaker":"Philip Pape","startTime":297.84,"endTime":299.91,"body":"that when you have to drag"},{"speaker":"Philip Pape","startTime":297.84,"endTime":299.91,"body":"yourself up in the morning"},{"speaker":"Philip Pape","startTime":300.21,"endTime":303.12,"body":"To go to the gym, when you have"},{"speaker":"Philip Pape","startTime":300.21,"endTime":303.12,"body":"to drag yourself under the bar"},{"speaker":"Philip Pape","startTime":303.15,"endTime":307.95,"body":"to get your back squat, or when"},{"speaker":"Philip Pape","startTime":303.15,"endTime":307.95,"body":"you have to drag yourself to go"},{"speaker":"Philip Pape","startTime":308.04,"endTime":311.22,"body":"get some work done, versus the"},{"speaker":"Philip Pape","startTime":308.04,"endTime":311.22,"body":"days that you're just you've got"},{"speaker":"Philip Pape","startTime":311.22,"endTime":314.37,"body":"all that pep and get up and go,"},{"speaker":"Philip Pape","startTime":311.22,"endTime":314.37,"body":"and you have the energy to get"},{"speaker":"Philip Pape","startTime":314.58,"endTime":318.78,"body":"stuff done. And you feel strong"},{"speaker":"Philip Pape","startTime":314.58,"endTime":318.78,"body":"and capable in the gym, you"},{"speaker":"Philip Pape","startTime":318.78,"endTime":321.69,"body":"notice those differences, and a"},{"speaker":"Philip Pape","startTime":318.78,"endTime":321.69,"body":"lot of that could be down to"},{"speaker":"Philip Pape","startTime":321.69,"endTime":325.02,"body":"what you're eating. Think about"},{"speaker":"Philip Pape","startTime":321.69,"endTime":325.02,"body":"when you go to a restaurant, you"},{"speaker":"Philip Pape","startTime":325.02,"endTime":328.29,"body":"have a big meal with lots of"},{"speaker":"Philip Pape","startTime":325.02,"endTime":328.29,"body":"sodium, salt, fat, sugar, and"},{"speaker":"Philip Pape","startTime":328.29,"endTime":331.62,"body":"how you might feel even if it's"},{"speaker":"Philip Pape","startTime":328.29,"endTime":331.62,"body":"not a big meal, calorie wise,"},{"speaker":"Philip Pape","startTime":331.83,"endTime":334.8,"body":"just how you feel how you feel"},{"speaker":"Philip Pape","startTime":331.83,"endTime":334.8,"body":"after you go to that fast food"},{"speaker":"Philip Pape","startTime":334.8,"endTime":337.44,"body":"restaurant and have the fries"},{"speaker":"Philip Pape","startTime":334.8,"endTime":337.44,"body":"cooked in who knows what oil,"},{"speaker":"Philip Pape","startTime":337.8,"endTime":340.56,"body":"and who knows what ingredients"},{"speaker":"Philip Pape","startTime":337.8,"endTime":340.56,"body":"and where they've come from."},{"speaker":"Philip Pape","startTime":341.01,"endTime":344.82,"body":"Versus if you cut up some"},{"speaker":"Philip Pape","startTime":341.01,"endTime":344.82,"body":"potatoes at home and roast them"},{"speaker":"Philip Pape","startTime":344.82,"endTime":347.61,"body":"with some olive oil. Compare the"},{"speaker":"Philip Pape","startTime":344.82,"endTime":347.61,"body":"differences between these"},{"speaker":"Philip Pape","startTime":347.61,"endTime":351.39,"body":"things, energy, mood, even"},{"speaker":"Philip Pape","startTime":347.61,"endTime":351.39,"body":"recovery. And then the last"},{"speaker":"Philip Pape","startTime":351.42,"endTime":353.91,"body":"thing that you want to be"},{"speaker":"Philip Pape","startTime":351.42,"endTime":353.91,"body":"conscious of in terms of how you"},{"speaker":"Philip Pape","startTime":353.91,"endTime":358.5,"body":"feel when it comes to tracking"},{"speaker":"Philip Pape","startTime":353.91,"endTime":358.5,"body":"your food against that is your"},{"speaker":"Philip Pape","startTime":358.5,"endTime":362.79,"body":"sleep. Seriously, sleep is tied"},{"speaker":"Philip Pape","startTime":358.5,"endTime":362.79,"body":"to food in many ways sleep is"},{"speaker":"Philip Pape","startTime":362.79,"endTime":366.15,"body":"tied to food in that if you"},{"speaker":"Philip Pape","startTime":362.79,"endTime":366.15,"body":"don't get enough of it, you will"},{"speaker":"Philip Pape","startTime":366.15,"endTime":369.51,"body":"be hungrier, and your metabolism"},{"speaker":"Philip Pape","startTime":366.15,"endTime":369.51,"body":"will drop. And that will cause"},{"speaker":"Philip Pape","startTime":369.51,"endTime":373.38,"body":"you to not be able to eat as"},{"speaker":"Philip Pape","startTime":369.51,"endTime":373.38,"body":"much. But it could also be tied"},{"speaker":"Philip Pape","startTime":373.38,"endTime":376.92,"body":"to when and what you're eating."},{"speaker":"Philip Pape","startTime":373.38,"endTime":376.92,"body":"If you're eating later in the"},{"speaker":"Philip Pape","startTime":376.92,"endTime":380.1,"body":"day, or if you're eating certain"},{"speaker":"Philip Pape","startTime":376.92,"endTime":380.1,"body":"composition of foods, whether"},{"speaker":"Philip Pape","startTime":380.1,"endTime":383.88,"body":"it's macros fats, or whether"},{"speaker":"Philip Pape","startTime":380.1,"endTime":383.88,"body":"it's carbs, fats or protein for"},{"speaker":"Philip Pape","startTime":383.88,"endTime":387.24,"body":"you, as an individual does"},{"speaker":"Philip Pape","startTime":383.88,"endTime":387.24,"body":"something cause more interrupted"},{"speaker":"Philip Pape","startTime":387.24,"endTime":391.2,"body":"sleep. And again, this comes"},{"speaker":"Philip Pape","startTime":387.24,"endTime":391.2,"body":"down to experimentation, and"},{"speaker":"Philip Pape","startTime":391.23,"endTime":394.71,"body":"finding out what works and what"},{"speaker":"Philip Pape","startTime":391.23,"endTime":394.71,"body":"doesn't. So all of this"},{"speaker":"Philip Pape","startTime":394.8,"endTime":397.68,"body":"encompasses the first and top"},{"speaker":"Philip Pape","startTime":394.8,"endTime":397.68,"body":"level of the framework for"},{"speaker":"Philip Pape","startTime":397.68,"endTime":400.38,"body":"tracking food, which again,"},{"speaker":"Philip Pape","startTime":397.68,"endTime":400.38,"body":"might surprise you, but it's"},{"speaker":"Philip Pape","startTime":400.38,"endTime":403.47,"body":"going by how you feel because at"},{"speaker":"Philip Pape","startTime":400.38,"endTime":403.47,"body":"the end of the day for a"},{"speaker":"Philip Pape","startTime":403.47,"endTime":407.34,"body":"sustainable approach,"},{"speaker":"Philip Pape","startTime":403.47,"endTime":407.34,"body":"eventually, you want to not have"},{"speaker":"Philip Pape","startTime":407.34,"endTime":410.52,"body":"to track and still know exactly"},{"speaker":"Philip Pape","startTime":407.34,"endTime":410.52,"body":"the right foods for you."},{"speaker":"Philip Pape","startTime":410.94,"endTime":413.67,"body":"Alright, so that's the first"},{"speaker":"Philip Pape","startTime":410.94,"endTime":413.67,"body":"one, then we start getting into"},{"speaker":"Philip Pape","startTime":413.67,"endTime":416.85,"body":"the more nuts and bolts, the"},{"speaker":"Philip Pape","startTime":413.67,"endTime":416.85,"body":"nitty gritty if you will. And"},{"speaker":"Philip Pape","startTime":416.85,"endTime":422.01,"body":"that takes us to number two on"},{"speaker":"Philip Pape","startTime":416.85,"endTime":422.01,"body":"the hierarchy is calories. Now"},{"speaker":"Philip Pape","startTime":422.01,"endTime":425.79,"body":"calories are important for a few"},{"speaker":"Philip Pape","startTime":422.01,"endTime":425.79,"body":"reasons. The first, and maybe"},{"speaker":"Philip Pape","startTime":425.79,"endTime":429.9,"body":"the biggest reason is energy"},{"speaker":"Philip Pape","startTime":425.79,"endTime":429.9,"body":"balance. We know that calories"},{"speaker":"Philip Pape","startTime":429.93,"endTime":434.64,"body":"are the only way to manipulate"},{"speaker":"Philip Pape","startTime":429.93,"endTime":434.64,"body":"the energy coming in to your"},{"speaker":"Philip Pape","startTime":434.64,"endTime":438.57,"body":"body, knowing that the energy"},{"speaker":"Philip Pape","startTime":434.64,"endTime":438.57,"body":"going out is going to be driven"},{"speaker":"Philip Pape","startTime":438.57,"endTime":443.64,"body":"by your movement, and your"},{"speaker":"Philip Pape","startTime":438.57,"endTime":443.64,"body":"training and your muscle mass."},{"speaker":"Philip Pape","startTime":444.03,"endTime":446.28,"body":"And I recently had if you"},{"speaker":"Philip Pape","startTime":444.03,"endTime":446.28,"body":"listened to last week's episode"},{"speaker":"Philip Pape","startTime":446.28,"endTime":449.52,"body":"with Brandon Cruz, we talked"},{"speaker":"Philip Pape","startTime":446.28,"endTime":449.52,"body":"about the high energy flux"},{"speaker":"Philip Pape","startTime":449.7,"endTime":453.87,"body":"lifestyle, the idea of eating"},{"speaker":"Philip Pape","startTime":449.7,"endTime":453.87,"body":"more and moving more moving more"},{"speaker":"Philip Pape","startTime":453.87,"endTime":458.04,"body":"and eating more. And energy"},{"speaker":"Philip Pape","startTime":453.87,"endTime":458.04,"body":"balance is not thought of in a"},{"speaker":"Philip Pape","startTime":458.04,"endTime":462.15,"body":"vacuum. Meaning if you want to"},{"speaker":"Philip Pape","startTime":458.04,"endTime":462.15,"body":"lose fat, yes, you have to be in"},{"speaker":"Philip Pape","startTime":462.15,"endTime":466.74,"body":"a deficit. But relative to what?"},{"speaker":"Philip Pape","startTime":462.15,"endTime":466.74,"body":"Well, it's relative to how much"},{"speaker":"Philip Pape","startTime":466.74,"endTime":469.56,"body":"how many calories you burn."},{"speaker":"Philip Pape","startTime":466.74,"endTime":469.56,"body":"Obviously, if you burn more"},{"speaker":"Philip Pape","startTime":469.56,"endTime":472.83,"body":"calories and want to be in that"},{"speaker":"Philip Pape","startTime":469.56,"endTime":472.83,"body":"same deficit, you get to eat"},{"speaker":"Philip Pape","startTime":472.83,"endTime":476.97,"body":"more food. So energy balance is"},{"speaker":"Philip Pape","startTime":472.83,"endTime":476.97,"body":"really important, especially in"},{"speaker":"Philip Pape","startTime":476.97,"endTime":481.17,"body":"the context of your overall"},{"speaker":"Philip Pape","startTime":476.97,"endTime":481.17,"body":"movement. And at least being"},{"speaker":"Philip Pape","startTime":481.17,"endTime":485.91,"body":"aware of the number, by tracking"},{"speaker":"Philip Pape","startTime":481.17,"endTime":485.91,"body":"your food gives you the power to"},{"speaker":"Philip Pape","startTime":485.91,"endTime":489.87,"body":"make the changes, you need to"},{"speaker":"Philip Pape","startTime":485.91,"endTime":489.87,"body":"get to a different number. Very,"},{"speaker":"Philip Pape","startTime":489.87,"endTime":492.81,"body":"very important. I have people"},{"speaker":"Philip Pape","startTime":489.87,"endTime":492.81,"body":"come to me all the time saying I"},{"speaker":"Philip Pape","startTime":492.81,"endTime":495.51,"body":"struggled for years with my"},{"speaker":"Philip Pape","startTime":492.81,"endTime":495.51,"body":"diet. I've tried this. I've"},{"speaker":"Philip Pape","startTime":495.51,"endTime":498.51,"body":"tried that whether it's keto,"},{"speaker":"Philip Pape","startTime":495.51,"endTime":498.51,"body":"paleo, something else, I've"},{"speaker":"Philip Pape","startTime":498.51,"endTime":501.24,"body":"tried low carb, I've tried him"},{"speaker":"Philip Pape","startTime":498.51,"endTime":501.24,"body":"in fasting. And one of the first"},{"speaker":"Philip Pape","startTime":501.24,"endTime":504.9,"body":"questions I asked is, have you"},{"speaker":"Philip Pape","startTime":501.24,"endTime":504.9,"body":"ever tracked? And often the"},{"speaker":"Philip Pape","startTime":504.9,"endTime":509.37,"body":"answer is no, because that's"},{"speaker":"Philip Pape","startTime":504.9,"endTime":509.37,"body":"annoying, or I tried this app,"},{"speaker":"Philip Pape","startTime":509.37,"endTime":511.71,"body":"and it was just too laborious,"},{"speaker":"Philip Pape","startTime":509.37,"endTime":511.71,"body":"and so on. Now, those are all"},{"speaker":"Philip Pape","startTime":511.71,"endTime":515.97,"body":"valid concerns, because the tool"},{"speaker":"Philip Pape","startTime":511.71,"endTime":515.97,"body":"that you use has to fit what"},{"speaker":"Philip Pape","startTime":515.97,"endTime":519.06,"body":"you're trying to accomplish. And"},{"speaker":"Philip Pape","startTime":515.97,"endTime":519.06,"body":"there are real many really bad"},{"speaker":"Philip Pape","startTime":519.06,"endTime":522.33,"body":"tools out there. There are some"},{"speaker":"Philip Pape","startTime":519.06,"endTime":522.33,"body":"really good tools as well. And I"},{"speaker":"Philip Pape","startTime":522.33,"endTime":525.72,"body":"promised that I wouldn't talk"},{"speaker":"Philip Pape","startTime":522.33,"endTime":525.72,"body":"about what app to use on this on"},{"speaker":"Philip Pape","startTime":525.72,"endTime":529.65,"body":"this episode. So I'm not going"},{"speaker":"Philip Pape","startTime":525.72,"endTime":529.65,"body":"to do that. But the once you can"},{"speaker":"Philip Pape","startTime":529.65,"endTime":533.4,"body":"find once you get that variable"},{"speaker":"Philip Pape","startTime":529.65,"endTime":533.4,"body":"out of the equation, I would say"},{"speaker":"Philip Pape","startTime":533.4,"endTime":537.51,"body":"that the quote unquote"},{"speaker":"Philip Pape","startTime":533.4,"endTime":537.51,"body":"inconvenience of tracking your"},{"speaker":"Philip Pape","startTime":537.51,"endTime":542.88,"body":"food is far outweighed by the"},{"speaker":"Philip Pape","startTime":537.51,"endTime":542.88,"body":"years and years of inconvenience"},{"speaker":"Philip Pape","startTime":542.88,"endTime":546.09,"body":"of not getting your results. And"},{"speaker":"Philip Pape","startTime":542.88,"endTime":546.09,"body":"if you agree with that"},{"speaker":"Philip Pape","startTime":546.09,"endTime":550.26,"body":"statement, then the what they"},{"speaker":"Philip Pape","startTime":546.09,"endTime":550.26,"body":"call opportunity cost of not"},{"speaker":"Philip Pape","startTime":550.26,"endTime":555.18,"body":"tracking is much higher than the"},{"speaker":"Philip Pape","startTime":550.26,"endTime":555.18,"body":"cost of tracking. So tracking"},{"speaker":"Philip Pape","startTime":555.18,"endTime":558.96,"body":"your food for calories alone"},{"speaker":"Philip Pape","startTime":555.18,"endTime":558.96,"body":"will make a huge difference in"},{"speaker":"Philip Pape","startTime":559.05,"endTime":562.32,"body":"meeting your goals. The other"},{"speaker":"Philip Pape","startTime":559.05,"endTime":562.32,"body":"reason we want to track calories"},{"speaker":"Philip Pape","startTime":562.74,"endTime":567.39,"body":"is the awareness, the awareness"},{"speaker":"Philip Pape","startTime":562.74,"endTime":567.39,"body":"of how much we eat, and the"},{"speaker":"Philip Pape","startTime":567.39,"endTime":570.15,"body":"awareness of how many calories"},{"speaker":"Philip Pape","startTime":567.39,"endTime":570.15,"body":"we burn. So let me put that in"},{"speaker":"Philip Pape","startTime":570.15,"endTime":576.21,"body":"context. How much we eat. People"},{"speaker":"Philip Pape","startTime":570.15,"endTime":576.21,"body":"underestimate that by 50%. This"},{"speaker":"Philip Pape","startTime":576.21,"endTime":579.06,"body":"is this has shown time and again"},{"speaker":"Philip Pape","startTime":576.21,"endTime":579.06,"body":"in the literature that we do a"},{"speaker":"Philip Pape","startTime":579.06,"endTime":583.53,"body":"terrible job at estimating our"},{"speaker":"Philip Pape","startTime":579.06,"endTime":583.53,"body":"calories. If I told you to tell"},{"speaker":"Philip Pape","startTime":583.53,"endTime":586.23,"body":"me how much you ate yesterday"},{"speaker":"Philip Pape","startTime":583.53,"endTime":586.23,"body":"and you didn't track, whatever"},{"speaker":"Philip Pape","startTime":586.23,"endTime":590.1,"body":"you guess would probably be to"},{"speaker":"Philip Pape","startTime":586.23,"endTime":590.1,"body":"50% more than you really ate"},{"speaker":"Philip Pape","startTime":590.13,"endTime":592.95,"body":"unless you've tracked before and"},{"speaker":"Philip Pape","startTime":590.13,"endTime":592.95,"body":"have developed the skill and the"},{"speaker":"Philip Pape","startTime":592.95,"endTime":595.77,"body":"intuition. So just the awareness"},{"speaker":"Philip Pape","startTime":592.95,"endTime":595.77,"body":"even if you did it for three"},{"speaker":"Philip Pape","startTime":595.77,"endTime":599.76,"body":"weeks, you'd be shocked at the"},{"speaker":"Philip Pape","startTime":595.77,"endTime":599.76,"body":"reality not just of how much you"},{"speaker":"Philip Pape","startTime":599.76,"endTime":599.97,"body":"eat"},{"speaker":"Philip Pape","startTime":599.999,"endTime":605.189,"body":"Get days where you think you're"},{"speaker":"Philip Pape","startTime":599.999,"endTime":605.189,"body":"staying on track, or are similar"},{"speaker":"Philip Pape","startTime":605.189,"endTime":608.729,"body":"to other days, like Saturday"},{"speaker":"Philip Pape","startTime":605.189,"endTime":608.729,"body":"versus a Thursday, you might"},{"speaker":"Philip Pape","startTime":608.729,"endTime":611.219,"body":"find that Saturday just blows"},{"speaker":"Philip Pape","startTime":608.729,"endTime":611.219,"body":"your whole plant out of the"},{"speaker":"Philip Pape","startTime":611.219,"endTime":614.219,"body":"water. And knowing that one or"},{"speaker":"Philip Pape","startTime":611.219,"endTime":614.219,"body":"two days makes all the"},{"speaker":"Philip Pape","startTime":614.219,"endTime":616.739,"body":"difference in your week, allows"},{"speaker":"Philip Pape","startTime":614.219,"endTime":616.739,"body":"you to take control the"},{"speaker":"Philip Pape","startTime":616.739,"endTime":620.399,"body":"situation. And then the other"},{"speaker":"Philip Pape","startTime":616.739,"endTime":620.399,"body":"piece of this is understanding"},{"speaker":"Philip Pape","startTime":620.669,"endTime":624.719,"body":"your personal expenditure, your"},{"speaker":"Philip Pape","startTime":620.669,"endTime":624.719,"body":"total daily energy expenditure"},{"speaker":"Philip Pape","startTime":624.719,"endTime":628.499,"body":"or your maintenance level, if"},{"speaker":"Philip Pape","startTime":624.719,"endTime":628.499,"body":"you can eat it in a fairly"},{"speaker":"Philip Pape","startTime":628.499,"endTime":631.829,"body":"routine way, for about two to"},{"speaker":"Philip Pape","startTime":628.499,"endTime":631.829,"body":"three weeks, and you've"},{"speaker":"Philip Pape","startTime":631.829,"endTime":635.069,"body":"maintained your weight, and"},{"speaker":"Philip Pape","startTime":631.829,"endTime":635.069,"body":"you've tracked your calories,"},{"speaker":"Philip Pape","startTime":635.069,"endTime":637.109,"body":"then you know that that's"},{"speaker":"Philip Pape","startTime":635.069,"endTime":637.109,"body":"roughly how many calories you"},{"speaker":"Philip Pape","startTime":637.109,"endTime":639.599,"body":"burn per day. And if you're in"},{"speaker":"Philip Pape","startTime":637.109,"endTime":639.599,"body":"the ballpark, you know, if you"},{"speaker":"Philip Pape","startTime":639.599,"endTime":646.319,"body":"know you're around 2200, or"},{"speaker":"Philip Pape","startTime":639.599,"endTime":646.319,"body":"3000, or 1500, and it could be"},{"speaker":"Philip Pape","startTime":646.319,"endTime":649.439,"body":"way off from what a calculator"},{"speaker":"Philip Pape","startTime":646.319,"endTime":649.439,"body":"tells you. That's really good"},{"speaker":"Philip Pape","startTime":649.439,"endTime":651.479,"body":"information. Because even if you"},{"speaker":"Philip Pape","startTime":649.439,"endTime":651.479,"body":"don't want to track in the"},{"speaker":"Philip Pape","startTime":651.479,"endTime":655.979,"body":"future, you'll know that roughly"},{"speaker":"Philip Pape","startTime":651.479,"endTime":655.979,"body":"this amount of food is what I"},{"speaker":"Philip Pape","startTime":655.979,"endTime":658.919,"body":"need to maintain my weight. And"},{"speaker":"Philip Pape","startTime":655.979,"endTime":658.919,"body":"that's one of the reasons we"},{"speaker":"Philip Pape","startTime":658.919,"endTime":662.879,"body":"track calories. Okay? So"},{"speaker":"Philip Pape","startTime":658.919,"endTime":662.879,"body":"tracking calories is important."},{"speaker":"Philip Pape","startTime":663.179,"endTime":667.349,"body":"The next most important is going"},{"speaker":"Philip Pape","startTime":663.179,"endTime":667.349,"body":"to be number three macros"},{"speaker":"Philip Pape","startTime":667.349,"endTime":670.769,"body":"macronutrients, okay. And by the"},{"speaker":"Philip Pape","startTime":667.349,"endTime":670.769,"body":"way, this whole framework, the"},{"speaker":"Philip Pape","startTime":670.769,"endTime":674.459,"body":"idea here is not just to track"},{"speaker":"Philip Pape","startTime":670.769,"endTime":674.459,"body":"these for its own sake, it's so"},{"speaker":"Philip Pape","startTime":674.459,"endTime":679.169,"body":"that you get data to make"},{"speaker":"Philip Pape","startTime":674.459,"endTime":679.169,"body":"decisions from and you can"},{"speaker":"Philip Pape","startTime":679.169,"endTime":684.719,"body":"construct your personal meal"},{"speaker":"Philip Pape","startTime":679.169,"endTime":684.719,"body":"plan or your personal I'll say,"},{"speaker":"Philip Pape","startTime":684.989,"endTime":689.009,"body":"repertoire of foods that you"},{"speaker":"Philip Pape","startTime":684.989,"endTime":689.009,"body":"would go to, rather than looking"},{"speaker":"Philip Pape","startTime":689.009,"endTime":692.849,"body":"at a book or eat this not that"},{"speaker":"Philip Pape","startTime":689.009,"endTime":692.849,"body":"or low carb or cut this food"},{"speaker":"Philip Pape","startTime":692.849,"endTime":697.019,"body":"group, it's, Hey, here's my"},{"speaker":"Philip Pape","startTime":692.849,"endTime":697.019,"body":"personal ecosystem of foods that"},{"speaker":"Philip Pape","startTime":697.019,"endTime":699.989,"body":"work for me that make me feel"},{"speaker":"Philip Pape","startTime":697.019,"endTime":699.989,"body":"good that meet my calorie needs,"},{"speaker":"Philip Pape","startTime":699.989,"endTime":702.329,"body":"and so on. So that's why we're"},{"speaker":"Philip Pape","startTime":699.989,"endTime":702.329,"body":"doing this. So let's get into"},{"speaker":"Philip Pape","startTime":702.329,"endTime":705.299,"body":"number three macros. Alright, we"},{"speaker":"Philip Pape","startTime":702.329,"endTime":705.299,"body":"know what the macros are, if"},{"speaker":"Philip Pape","startTime":705.299,"endTime":707.609,"body":"you've been listening to the"},{"speaker":"Philip Pape","startTime":705.299,"endTime":707.609,"body":"show, we know we have protein,"},{"speaker":"Philip Pape","startTime":707.969,"endTime":712.919,"body":"fats, and carbs. And so for"},{"speaker":"Philip Pape","startTime":707.969,"endTime":712.919,"body":"protein, the importance of"},{"speaker":"Philip Pape","startTime":712.919,"endTime":716.879,"body":"tracking protein is because you"},{"speaker":"Philip Pape","startTime":712.919,"endTime":716.879,"body":"need enough of it. And most"},{"speaker":"Philip Pape","startTime":716.879,"endTime":722.819,"body":"people don't get enough, you"},{"speaker":"Philip Pape","startTime":716.879,"endTime":722.819,"body":"need about 0.7 to one gram per"},{"speaker":"Philip Pape","startTime":722.849,"endTime":726.449,"body":"pound of your target body"},{"speaker":"Philip Pape","startTime":722.849,"endTime":726.449,"body":"weight. But just to keep it"},{"speaker":"Philip Pape","startTime":726.449,"endTime":728.939,"body":"simple, whatever you weigh,"},{"speaker":"Philip Pape","startTime":726.449,"endTime":728.939,"body":"right now, if you just want to"},{"speaker":"Philip Pape","startTime":728.939,"endTime":732.959,"body":"maintain your weight, you need"},{"speaker":"Philip Pape","startTime":728.939,"endTime":732.959,"body":"to eat about that many pounds in"},{"speaker":"Philip Pape","startTime":732.959,"endTime":736.019,"body":"grams. So if you currently weigh"},{"speaker":"Philip Pape","startTime":732.959,"endTime":736.019,"body":"weigh 200, and you want to stay"},{"speaker":"Philip Pape","startTime":736.019,"endTime":740.219,"body":"there, you need to shoot for one"},{"speaker":"Philip Pape","startTime":736.019,"endTime":740.219,"body":"at 200 grams of protein every"},{"speaker":"Philip Pape","startTime":740.219,"endTime":742.829,"body":"day. And you're probably getting"},{"speaker":"Philip Pape","startTime":740.219,"endTime":742.829,"body":"a lot less if you haven't done"},{"speaker":"Philip Pape","startTime":742.829,"endTime":746.429,"body":"this before. So that's the first"},{"speaker":"Philip Pape","startTime":742.829,"endTime":746.429,"body":"huge revelation that most people"},{"speaker":"Philip Pape","startTime":746.429,"endTime":749.699,"body":"have when they start tracking"},{"speaker":"Philip Pape","startTime":746.429,"endTime":749.699,"body":"their macros. And then we have"},{"speaker":"Philip Pape","startTime":749.699,"endTime":752.609,"body":"fats, most people get enough"},{"speaker":"Philip Pape","startTime":749.699,"endTime":752.609,"body":"fats just naturally in their"},{"speaker":"Philip Pape","startTime":752.609,"endTime":756.989,"body":"foods, we want to be around 30%"},{"speaker":"Philip Pape","startTime":752.609,"endTime":756.989,"body":"of our calories. Some people can"},{"speaker":"Philip Pape","startTime":756.989,"endTime":759.839,"body":"go a little less if they're on a"},{"speaker":"Philip Pape","startTime":756.989,"endTime":759.839,"body":"lower fat diet, or they just"},{"speaker":"Philip Pape","startTime":759.839,"endTime":763.349,"body":"don't need a lot of fat, the"},{"speaker":"Philip Pape","startTime":759.839,"endTime":763.349,"body":"leaner foods. Or if you're in a"},{"speaker":"Philip Pape","startTime":763.349,"endTime":766.259,"body":"fat loss phase, and others need"},{"speaker":"Philip Pape","startTime":763.349,"endTime":766.259,"body":"a little bit more. If you used"},{"speaker":"Philip Pape","startTime":766.259,"endTime":770.159,"body":"to eat keto, or you like a high"},{"speaker":"Philip Pape","startTime":766.259,"endTime":770.159,"body":"kind of a high meat type diet"},{"speaker":"Philip Pape","startTime":770.399,"endTime":773.459,"body":"with or a lot of eggs, you might"},{"speaker":"Philip Pape","startTime":770.399,"endTime":773.459,"body":"want to have more fats in diets,"},{"speaker":"Philip Pape","startTime":773.459,"endTime":777.119,"body":"that's totally cool. So fats are"},{"speaker":"Philip Pape","startTime":773.459,"endTime":777.119,"body":"pretty flexible. But you need to"},{"speaker":"Philip Pape","startTime":777.119,"endTime":779.789,"body":"be way above the essential"},{"speaker":"Philip Pape","startTime":777.119,"endTime":779.789,"body":"minimum, which is something like"},{"speaker":"Philip Pape","startTime":779.789,"endTime":782.549,"body":"10% of your calories. And again,"},{"speaker":"Philip Pape","startTime":779.789,"endTime":782.549,"body":"most people are unless they're"},{"speaker":"Philip Pape","startTime":782.549,"endTime":786.179,"body":"deliberately going out of the"},{"speaker":"Philip Pape","startTime":782.549,"endTime":786.179,"body":"way not to be. And then carbs."},{"speaker":"Philip Pape","startTime":787.109,"endTime":790.469,"body":"We talked about carbs so much on"},{"speaker":"Philip Pape","startTime":787.109,"endTime":790.469,"body":"this podcast, and I just can't"},{"speaker":"Philip Pape","startTime":790.469,"endTime":794.789,"body":"stop mentioning how critical"},{"speaker":"Philip Pape","startTime":790.469,"endTime":794.789,"body":"they are. If you want to lift"},{"speaker":"Philip Pape","startTime":794.789,"endTime":798.359,"body":"weights, and improve your body"},{"speaker":"Philip Pape","startTime":794.789,"endTime":798.359,"body":"composition, and feel great. I"},{"speaker":"Philip Pape","startTime":798.359,"endTime":801.989,"body":"have clients all the time who"},{"speaker":"Philip Pape","startTime":798.359,"endTime":801.989,"body":"are stressed, they've had a"},{"speaker":"Philip Pape","startTime":801.989,"endTime":806.459,"body":"history with maybe thyroid or"},{"speaker":"Philip Pape","startTime":801.989,"endTime":806.459,"body":"adrenal issues. And they just"},{"speaker":"Philip Pape","startTime":806.459,"endTime":809.159,"body":"may not have enough carbs, I"},{"speaker":"Philip Pape","startTime":806.459,"endTime":809.159,"body":"mean, let alone the strength"},{"speaker":"Philip Pape","startTime":809.159,"endTime":811.979,"body":"training, which is an important"},{"speaker":"Philip Pape","startTime":809.159,"endTime":811.979,"body":"piece of it. They may have just"},{"speaker":"Philip Pape","startTime":811.979,"endTime":814.919,"body":"been under feeding not just"},{"speaker":"Philip Pape","startTime":811.979,"endTime":814.919,"body":"calories, but carbohydrates for"},{"speaker":"Philip Pape","startTime":814.919,"endTime":818.219,"body":"years, and all of a sudden we"},{"speaker":"Philip Pape","startTime":814.919,"endTime":818.219,"body":"get them to 200 or even 300"},{"speaker":"Philip Pape","startTime":818.219,"endTime":822.749,"body":"grams of carbs. And it's like"},{"speaker":"Philip Pape","startTime":818.219,"endTime":822.749,"body":"whoa, I've got energy, I can go"},{"speaker":"Philip Pape","startTime":822.749,"endTime":826.529,"body":"to the gym and lift, I can"},{"speaker":"Philip Pape","startTime":822.749,"endTime":826.529,"body":"sleep, I don't have stress, all"},{"speaker":"Philip Pape","startTime":826.529,"endTime":830.219,"body":"of a sudden my thyroid numbers"},{"speaker":"Philip Pape","startTime":826.529,"endTime":830.219,"body":"good. My you know, reproductive"},{"speaker":"Philip Pape","startTime":830.219,"endTime":832.829,"body":"hormones, look at everything all"},{"speaker":"Philip Pape","startTime":830.219,"endTime":832.829,"body":"of a sudden starts to regulate"},{"speaker":"Philip Pape","startTime":832.949,"endTime":837.089,"body":"just because of carbs. So"},{"speaker":"Philip Pape","startTime":832.949,"endTime":837.089,"body":"tracking your food and"},{"speaker":"Philip Pape","startTime":837.089,"endTime":840.059,"body":"understanding your carb intake"},{"speaker":"Philip Pape","startTime":837.089,"endTime":840.059,"body":"and how that links to number"},{"speaker":"Philip Pape","startTime":840.059,"endTime":845.009,"body":"one. How you feel is very"},{"speaker":"Philip Pape","startTime":840.059,"endTime":845.009,"body":"important. I have a fellow"},{"speaker":"Philip Pape","startTime":845.009,"endTime":847.679,"body":"lifter, I know he actually"},{"speaker":"Philip Pape","startTime":845.009,"endTime":847.679,"body":"doesn't do well on a lot of"},{"speaker":"Philip Pape","startTime":847.679,"endTime":851.429,"body":"carbs, he needs to stay below"},{"speaker":"Philip Pape","startTime":847.679,"endTime":851.429,"body":"200. It's not keto territory,"},{"speaker":"Philip Pape","startTime":851.429,"endTime":856.019,"body":"but it's not where he could be."},{"speaker":"Philip Pape","startTime":851.429,"endTime":856.019,"body":"For an average person his size"},{"speaker":"Philip Pape","startTime":856.019,"endTime":859.289,"body":"with his activity, he would know"},{"speaker":"Philip Pape","startTime":856.019,"endTime":859.289,"body":"I would normally have around"},{"speaker":"Philip Pape","startTime":859.289,"endTime":863.429,"body":"400 400 to 500 grams of carbs,"},{"speaker":"Philip Pape","startTime":859.289,"endTime":863.429,"body":"right? bigger guy, strong guy"},{"speaker":"Philip Pape","startTime":863.579,"endTime":866.759,"body":"eats a lot of calories. But it"},{"speaker":"Philip Pape","startTime":863.579,"endTime":866.759,"body":"doesn't work for him. Right? He"},{"speaker":"Philip Pape","startTime":866.759,"endTime":869.129,"body":"needs more fats and protein in"},{"speaker":"Philip Pape","startTime":866.759,"endTime":869.129,"body":"his diet and less carbs. And"},{"speaker":"Philip Pape","startTime":869.129,"endTime":872.339,"body":"that's like a sweet spot. And he"},{"speaker":"Philip Pape","startTime":869.129,"endTime":872.339,"body":"knows that because he listens to"},{"speaker":"Philip Pape","startTime":872.339,"endTime":875.879,"body":"his body, but it takes a lot to"},{"speaker":"Philip Pape","startTime":872.339,"endTime":875.879,"body":"get there. So tracking your"},{"speaker":"Philip Pape","startTime":875.879,"endTime":880.139,"body":"macros is important. And here's"},{"speaker":"Philip Pape","startTime":875.879,"endTime":880.139,"body":"the fourth macro alcohol don't"},{"speaker":"Philip Pape","startTime":880.169,"endTime":884.759,"body":"forget alcohol. Alright, alcohol"},{"speaker":"Philip Pape","startTime":880.169,"endTime":884.759,"body":"does have energy it has around"},{"speaker":"Philip Pape","startTime":884.759,"endTime":889.019,"body":"seven calories per gram. We"},{"speaker":"Philip Pape","startTime":884.759,"endTime":889.019,"body":"don't consume alcohol because"},{"speaker":"Philip Pape","startTime":889.019,"endTime":891.929,"body":"it's good for our energy or"},{"speaker":"Philip Pape","startTime":889.019,"endTime":891.929,"body":"anything else. We consume it"},{"speaker":"Philip Pape","startTime":891.929,"endTime":896.159,"body":"because we like it because it's"},{"speaker":"Philip Pape","startTime":891.929,"endTime":896.159,"body":"enjoyable because we get a buzz"},{"speaker":"Philip Pape","startTime":896.159,"endTime":900.629,"body":"from the alcohol. We know why we"},{"speaker":"Philip Pape","startTime":896.159,"endTime":900.629,"body":"consume alcohol any minor"},{"speaker":"Philip Pape","startTime":900.629,"endTime":904.529,"body":"benefits from things like"},{"speaker":"Philip Pape","startTime":900.629,"endTime":904.529,"body":"resveratrol, as I say, the"},{"speaker":"Philip Pape","startTime":904.529,"endTime":907.619,"body":"antioxidants in red wine, for"},{"speaker":"Philip Pape","startTime":904.529,"endTime":907.619,"body":"example, are just are"},{"speaker":"Philip Pape","startTime":907.619,"endTime":913.619,"body":"practically negligible compared"},{"speaker":"Philip Pape","startTime":907.619,"endTime":913.619,"body":"to the, the negative potential"},{"speaker":"Philip Pape","startTime":913.619,"endTime":917.189,"body":"of alcohol, especially when over"},{"speaker":"Philip Pape","startTime":913.619,"endTime":917.189,"body":"consume. So I want to add it in"},{"speaker":"Philip Pape","startTime":917.189,"endTime":920.249,"body":"there, because you should track"},{"speaker":"Philip Pape","startTime":917.189,"endTime":920.249,"body":"it. And if you're using apps"},{"speaker":"Philip Pape","startTime":920.249,"endTime":923.459,"body":"that actually single it out"},{"speaker":"Philip Pape","startTime":920.249,"endTime":923.459,"body":"specifically as a macro, it"},{"speaker":"Philip Pape","startTime":923.459,"endTime":927.029,"body":"helps you see how much you're"},{"speaker":"Philip Pape","startTime":923.459,"endTime":927.029,"body":"getting, which I mean, you"},{"speaker":"Philip Pape","startTime":927.059,"endTime":929.729,"body":"probably know how much alcohol"},{"speaker":"Philip Pape","startTime":927.059,"endTime":929.729,"body":"you're getting. And then that's"},{"speaker":"Philip Pape","startTime":929.729,"endTime":933.959,"body":"a good, that's a good macro that"},{"speaker":"Philip Pape","startTime":929.729,"endTime":933.959,"body":"you can tweak or reduce. For"},{"speaker":"Philip Pape","startTime":933.959,"endTime":937.739,"body":"example, if you need more room"},{"speaker":"Philip Pape","startTime":933.959,"endTime":937.739,"body":"in calories, you need more room"},{"speaker":"Philip Pape","startTime":937.739,"endTime":941.309,"body":"for other more wholesome carbs,"},{"speaker":"Philip Pape","startTime":937.739,"endTime":941.309,"body":"and so on. So just don't forget"},{"speaker":"Philip Pape","startTime":941.309,"endTime":944.429,"body":"it is all I'm saying. All right,"},{"speaker":"Philip Pape","startTime":941.309,"endTime":944.429,"body":"so that's number three of the,"},{"speaker":"Philip Pape","startTime":944.759,"endTime":950.639,"body":"you know, top down approach here"},{"speaker":"Philip Pape","startTime":944.759,"endTime":950.639,"body":"for breaking down your, your"},{"speaker":"Philip Pape","startTime":950.639,"endTime":954.539,"body":"dietary pattern and your"},{"speaker":"Philip Pape","startTime":950.639,"endTime":954.539,"body":"framework for selecting food,"},{"speaker":"Philip Pape","startTime":954.539,"endTime":956.069,"body":"because this is really about"},{"speaker":"Philip Pape","startTime":954.539,"endTime":956.069,"body":"food selection."},{"speaker":"Unknown","startTime":992.12,"endTime":996.23,"body":"The most value that I"},{"speaker":"Unknown","startTime":992.12,"endTime":996.23,"body":"got from this was the fact that"},{"speaker":"Unknown","startTime":996.23,"endTime":999.38,"body":"I had someone that I could talk"},{"speaker":"Unknown","startTime":996.23,"endTime":999.38,"body":"to about anything, and that"},{"speaker":"Unknown","startTime":999.38,"endTime":1002.98,"body":"there was going to be no"},{"speaker":"Unknown","startTime":999.38,"endTime":1002.98,"body":"judgement, it was just Well,"},{"speaker":"Unknown","startTime":1003.01,"endTime":1005.77,"body":"here are your goals, here's the"},{"speaker":"Unknown","startTime":1003.01,"endTime":1005.77,"body":"best way that you're going to"},{"speaker":"Unknown","startTime":1005.77,"endTime":1008.6800000000001,"body":"achieve it. And then let's work"},{"speaker":"Unknown","startTime":1005.77,"endTime":1008.6800000000001,"body":"together to help you feel"},{"speaker":"Unknown","startTime":1008.77,"endTime":1011.6500000000001,"body":"inspired and motivated to do"},{"speaker":"Unknown","startTime":1008.77,"endTime":1011.6500000000001,"body":"that. And there's a lot of"},{"speaker":"Unknown","startTime":1011.6500000000001,"endTime":1015.58,"body":"people out there trying to be"},{"speaker":"Unknown","startTime":1011.6500000000001,"endTime":1015.58,"body":"coaches, and not all of them"},{"speaker":"Unknown","startTime":1015.58,"endTime":1021.0400000000001,"body":"have done the work and also just"},{"speaker":"Unknown","startTime":1015.58,"endTime":1021.0400000000001,"body":"be a genuine person that is"},{"speaker":"Unknown","startTime":1021.1,"endTime":1024.76,"body":"positive and coming from the"},{"speaker":"Unknown","startTime":1021.1,"endTime":1024.76,"body":"heart in terms of wanting to"},{"speaker":"Unknown","startTime":1024.76,"endTime":1028.6,"body":"help and Phillip really embodied"},{"speaker":"Unknown","startTime":1024.76,"endTime":1028.6,"body":"all of those qualities, I would"},{"speaker":"Unknown","startTime":1028.6,"endTime":1032.3799999999999,"body":"recommend him to just about"},{"speaker":"Unknown","startTime":1028.6,"endTime":1032.3799999999999,"body":"anyone that's looking to achieve"},{"speaker":"Unknown","startTime":1032.3799999999999,"endTime":1035.02,"body":"goals in that realm of their"},{"speaker":"Unknown","startTime":1032.3799999999999,"endTime":1035.02,"body":"nutrition and building new"},{"speaker":"Unknown","startTime":1035.02,"endTime":1035.32,"body":"habits."},{"speaker":"Philip Pape","startTime":1036.01,"endTime":1038.74,"body":"So now we're gonna"},{"speaker":"Philip Pape","startTime":1036.01,"endTime":1038.74,"body":"get to number four. And so if we"},{"speaker":"Philip Pape","startTime":1038.74,"endTime":1042.58,"body":"just stopped at calories and"},{"speaker":"Philip Pape","startTime":1038.74,"endTime":1042.58,"body":"macros, this is where the If It"},{"speaker":"Philip Pape","startTime":1042.58,"endTime":1047.41,"body":"Fits Your Macros crowd stops,"},{"speaker":"Philip Pape","startTime":1042.58,"endTime":1047.41,"body":"and they're like, Okay, if, if I"},{"speaker":"Philip Pape","startTime":1047.41,"endTime":1050.23,"body":"need 2000 calories, and I need"},{"speaker":"Philip Pape","startTime":1047.41,"endTime":1050.23,"body":"this much protein, fats, and"},{"speaker":"Philip Pape","startTime":1050.23,"endTime":1052.51,"body":"carbs, and then I'm just going"},{"speaker":"Philip Pape","startTime":1050.23,"endTime":1052.51,"body":"to choose whatever food I want."},{"speaker":"Philip Pape","startTime":1052.84,"endTime":1056.26,"body":"How many donuts pizza, ice"},{"speaker":"Philip Pape","startTime":1052.84,"endTime":1056.26,"body":"cream, gummy bears, coke,"},{"speaker":"Philip Pape","startTime":1056.29,"endTime":1060.4,"body":"whatever. Now, yes, you can eat"},{"speaker":"Philip Pape","startTime":1056.29,"endTime":1060.4,"body":"those and satisfy energy"},{"speaker":"Philip Pape","startTime":1060.4,"endTime":1064.1200000000001,"body":"balance, and macros potentially,"},{"speaker":"Philip Pape","startTime":1060.4,"endTime":1064.1200000000001,"body":"I mean, you've got to get your"},{"speaker":"Philip Pape","startTime":1064.1200000000001,"endTime":1067.18,"body":"protein, of course, but you"},{"speaker":"Philip Pape","startTime":1064.1200000000001,"endTime":1067.18,"body":"wouldn't satisfy number one, if"},{"speaker":"Philip Pape","startTime":1067.18,"endTime":1070.69,"body":"you did that, most likely, you"},{"speaker":"Philip Pape","startTime":1067.18,"endTime":1070.69,"body":"wouldn't satisfy feeling great"},{"speaker":"Philip Pape","startTime":1070.69,"endTime":1073.42,"body":"having good digestion, managing"},{"speaker":"Philip Pape","startTime":1070.69,"endTime":1073.42,"body":"your hunger, managing your"},{"speaker":"Philip Pape","startTime":1073.42,"endTime":1076.96,"body":"energy, mood, and sleep. If"},{"speaker":"Philip Pape","startTime":1073.42,"endTime":1076.96,"body":"you're eating all of these ultra"},{"speaker":"Philip Pape","startTime":1076.96,"endTime":1079.27,"body":"processed foods all the time,"},{"speaker":"Philip Pape","startTime":1076.96,"endTime":1079.27,"body":"even though yes, it could"},{"speaker":"Philip Pape","startTime":1079.27,"endTime":1083.47,"body":"satisfy your energy balance and"},{"speaker":"Philip Pape","startTime":1079.27,"endTime":1083.47,"body":"macro needs. So already, we've"},{"speaker":"Philip Pape","startTime":1083.47,"endTime":1087.82,"body":"started to rule out that"},{"speaker":"Philip Pape","startTime":1083.47,"endTime":1087.82,"body":"approach into approach that must"},{"speaker":"Philip Pape","startTime":1087.82,"endTime":1090.7,"body":"by definition, incorporate"},{"speaker":"Philip Pape","startTime":1087.82,"endTime":1090.7,"body":"things that make you feel good,"},{"speaker":"Philip Pape","startTime":1091.0900000000001,"endTime":1096.28,"body":"which generally includes more"},{"speaker":"Philip Pape","startTime":1091.0900000000001,"endTime":1096.28,"body":"whole and unprocessed foods, not"},{"speaker":"Philip Pape","startTime":1096.31,"endTime":1101.38,"body":"100% of the food the time, but"},{"speaker":"Philip Pape","startTime":1096.31,"endTime":1101.38,"body":"80 or 90% of the time. So let's"},{"speaker":"Philip Pape","startTime":1101.38,"endTime":1103.99,"body":"get to number four now, which"},{"speaker":"Philip Pape","startTime":1101.38,"endTime":1103.99,"body":"will further refine this"},{"speaker":"Philip Pape","startTime":1103.99,"endTime":1108.91,"body":"approach. And that is the"},{"speaker":"Philip Pape","startTime":1103.99,"endTime":1108.91,"body":"breakdown of your macros. And"},{"speaker":"Philip Pape","startTime":1108.91,"endTime":1111.79,"body":"what I mean by that is within"},{"speaker":"Philip Pape","startTime":1108.91,"endTime":1111.79,"body":"each macro category, there are"},{"speaker":"Philip Pape","startTime":1111.79,"endTime":1116.92,"body":"specific types of those macros,"},{"speaker":"Philip Pape","startTime":1111.79,"endTime":1116.92,"body":"that if you can track them, and"},{"speaker":"Philip Pape","startTime":1116.92,"endTime":1120.67,"body":"then have targets around them,"},{"speaker":"Philip Pape","startTime":1116.92,"endTime":1120.67,"body":"they will further induce you to"},{"speaker":"Philip Pape","startTime":1120.67,"endTime":1124.8400000000001,"body":"select foods that serve you and"},{"speaker":"Philip Pape","startTime":1120.67,"endTime":1124.8400000000001,"body":"your goals. So what am I talking"},{"speaker":"Philip Pape","startTime":1124.8400000000001,"endTime":1128.8600000000001,"body":"about? carbs, let's talk carbs."},{"speaker":"Philip Pape","startTime":1124.8400000000001,"endTime":1128.8600000000001,"body":"The the type of carb that we"},{"speaker":"Philip Pape","startTime":1128.8600000000001,"endTime":1133.57,"body":"want to track is fiber. Okay,"},{"speaker":"Philip Pape","startTime":1128.8600000000001,"endTime":1133.57,"body":"fiber is critical for digestion,"},{"speaker":"Philip Pape","startTime":1134.02,"endTime":1141.22,"body":"and gut health, your microbiome,"},{"speaker":"Philip Pape","startTime":1134.02,"endTime":1141.22,"body":"for managing hunger. And it is"},{"speaker":"Philip Pape","startTime":1141.49,"endTime":1145.3,"body":"mainly found in fibrous foods"},{"speaker":"Philip Pape","startTime":1141.49,"endTime":1145.3,"body":"like fruits, vegetables, whole"},{"speaker":"Philip Pape","startTime":1145.3,"endTime":1149.1100000000001,"body":"grains, seeds, nuts. So think"},{"speaker":"Philip Pape","startTime":1145.3,"endTime":1149.1100000000001,"body":"about that list right there. And"},{"speaker":"Philip Pape","startTime":1149.1100000000001,"endTime":1151.21,"body":"if you think about quote,"},{"speaker":"Philip Pape","startTime":1149.1100000000001,"endTime":1151.21,"body":"unquote, diets that people have"},{"speaker":"Philip Pape","startTime":1151.21,"endTime":1153.82,"body":"called Healthy over the years,"},{"speaker":"Philip Pape","startTime":1151.21,"endTime":1153.82,"body":"like a Mediterranean diet, or a"},{"speaker":"Philip Pape","startTime":1153.82,"endTime":1156.22,"body":"whole food diet, or something"},{"speaker":"Philip Pape","startTime":1153.82,"endTime":1156.22,"body":"like that, they generally have"},{"speaker":"Philip Pape","startTime":1156.22,"endTime":1158.74,"body":"those types of foods. But we"},{"speaker":"Philip Pape","startTime":1156.22,"endTime":1158.74,"body":"don't again, we don't care about"},{"speaker":"Philip Pape","startTime":1158.74,"endTime":1162.22,"body":"good bad this, that we just want"},{"speaker":"Philip Pape","startTime":1158.74,"endTime":1162.22,"body":"to look at how much fiber is in"},{"speaker":"Philip Pape","startTime":1162.22,"endTime":1166.27,"body":"whatever we are selecting. Even"},{"speaker":"Philip Pape","startTime":1162.22,"endTime":1166.27,"body":"if you have that quest bar, it"},{"speaker":"Philip Pape","startTime":1166.27,"endTime":1170.14,"body":"might have a decent amount of"},{"speaker":"Philip Pape","startTime":1166.27,"endTime":1170.14,"body":"fiber from soluble corn, corn"},{"speaker":"Philip Pape","startTime":1170.14,"endTime":1172.39,"body":"fiber, I'm not saying that's,"},{"speaker":"Philip Pape","startTime":1170.14,"endTime":1172.39,"body":"you know, the quote unquote,"},{"speaker":"Philip Pape","startTime":1172.39,"endTime":1175.33,"body":"best form to get but it's still"},{"speaker":"Philip Pape","startTime":1172.39,"endTime":1175.33,"body":"fiber, it's still going to"},{"speaker":"Philip Pape","startTime":1175.33,"endTime":1178.66,"body":"contribute to your digestion and"},{"speaker":"Philip Pape","startTime":1175.33,"endTime":1178.66,"body":"your fiber needs, which doesn't"},{"speaker":"Philip Pape","startTime":1178.66,"endTime":1182.3500000000001,"body":"rule it out. Right. So tracking"},{"speaker":"Philip Pape","startTime":1178.66,"endTime":1182.3500000000001,"body":"your fiber, and then"},{"speaker":"Philip Pape","startTime":1182.3500000000001,"endTime":1186.28,"body":"understanding the minimums you"},{"speaker":"Philip Pape","startTime":1182.3500000000001,"endTime":1186.28,"body":"want to aim for, which the"},{"speaker":"Philip Pape","startTime":1186.28,"endTime":1191.65,"body":"evidence supports is 14 grams"},{"speaker":"Philip Pape","startTime":1186.28,"endTime":1191.65,"body":"per 1000 calories consumed. So"},{"speaker":"Philip Pape","startTime":1191.65,"endTime":1196.45,"body":"if you consume 2000 calories,"},{"speaker":"Philip Pape","startTime":1191.65,"endTime":1196.45,"body":"you want to consume 28 grams of"},{"speaker":"Philip Pape","startTime":1196.72,"endTime":1199.57,"body":"fiber, right? So track your"},{"speaker":"Philip Pape","startTime":1196.72,"endTime":1199.57,"body":"fiber. And if you're using an"},{"speaker":"Philip Pape","startTime":1199.57,"endTime":1203.65,"body":"app that tracks all the macro"},{"speaker":"Philip Pape","startTime":1199.57,"endTime":1203.65,"body":"breakdowns and the"},{"speaker":"Philip Pape","startTime":1203.65,"endTime":1206.44,"body":"micronutrients, you'll know how"},{"speaker":"Philip Pape","startTime":1203.65,"endTime":1206.44,"body":"much you're getting. And then"},{"speaker":"Philip Pape","startTime":1206.44,"endTime":1209.98,"body":"you can tweak your food choices,"},{"speaker":"Philip Pape","startTime":1206.44,"endTime":1209.98,"body":"right? If you're in a fat loss"},{"speaker":"Philip Pape","startTime":1209.98,"endTime":1213.64,"body":"phase, and all of a sudden"},{"speaker":"Philip Pape","startTime":1209.98,"endTime":1213.64,"body":"you're getting hungry. And then"},{"speaker":"Philip Pape","startTime":1213.64,"endTime":1216.6100000000001,"body":"you notice your fiber is low."},{"speaker":"Philip Pape","startTime":1213.64,"endTime":1216.6100000000001,"body":"That might be the connection,"},{"speaker":"Philip Pape","startTime":1216.91,"endTime":1220.0,"body":"and you increase your fiber and"},{"speaker":"Philip Pape","startTime":1216.91,"endTime":1220.0,"body":"all of a sudden the hunger goes"},{"speaker":"Philip Pape","startTime":1220.0,"endTime":1222.79,"body":"away. Boom, you've just realized"},{"speaker":"Philip Pape","startTime":1220.0,"endTime":1222.79,"body":"that you want to have more"},{"speaker":"Philip Pape","startTime":1222.79,"endTime":1225.1000000000001,"body":"fibrous foods in your diet. Now"},{"speaker":"Philip Pape","startTime":1222.79,"endTime":1225.1000000000001,"body":"you start incorporating more"},{"speaker":"Philip Pape","startTime":1225.1000000000001,"endTime":1228.8500000000001,"body":"vegetables, more greens, more"},{"speaker":"Philip Pape","startTime":1225.1000000000001,"endTime":1228.8500000000001,"body":"fruits, all good things, okay,"},{"speaker":"Philip Pape","startTime":1228.91,"endTime":1231.67,"body":"or not good things with things"},{"speaker":"Philip Pape","startTime":1228.91,"endTime":1231.67,"body":"that serve you. Alright, the"},{"speaker":"Philip Pape","startTime":1231.67,"endTime":1234.4,"body":"next macro to break down is"},{"speaker":"Philip Pape","startTime":1231.67,"endTime":1234.4,"body":"fats. And there's two in"},{"speaker":"Philip Pape","startTime":1234.4,"endTime":1238.42,"body":"particular I like to focus on"},{"speaker":"Philip Pape","startTime":1234.4,"endTime":1238.42,"body":"saturated fats and omega threes"},{"speaker":"Philip Pape","startTime":1238.81,"endTime":1240.16,"body":"saturated fat."},{"speaker":"Philip Pape","startTime":1241.6000000000001,"endTime":1244.99,"body":"The evidence has been, I don't"},{"speaker":"Philip Pape","startTime":1241.6000000000001,"endTime":1244.99,"body":"want to say mixed, it generally"},{"speaker":"Philip Pape","startTime":1245.02,"endTime":1249.91,"body":"leans toward showing us that too"},{"speaker":"Philip Pape","startTime":1245.02,"endTime":1249.91,"body":"much saturated fat is associated"},{"speaker":"Philip Pape","startTime":1249.91,"endTime":1252.64,"body":"with cardiovascular disease. But"},{"speaker":"Philip Pape","startTime":1249.91,"endTime":1252.64,"body":"I know there's some confounding"},{"speaker":"Philip Pape","startTime":1252.64,"endTime":1255.52,"body":"factors, like if you have a high"},{"speaker":"Philip Pape","startTime":1252.64,"endTime":1255.52,"body":"saturated fat diet, but"},{"speaker":"Philip Pape","startTime":1255.52,"endTime":1258.88,"body":"otherwise, you move a lot and"},{"speaker":"Philip Pape","startTime":1255.52,"endTime":1258.88,"body":"have a healthy dietary pattern,"},{"speaker":"Philip Pape","startTime":1259.0900000000001,"endTime":1262.0,"body":"like we see in some European"},{"speaker":"Philip Pape","startTime":1259.0900000000001,"endTime":1262.0,"body":"countries in the Mediterranean,"},{"speaker":"Philip Pape","startTime":1262.54,"endTime":1266.17,"body":"that it isn't linked with it, in"},{"speaker":"Philip Pape","startTime":1262.54,"endTime":1266.17,"body":"which case, it's the other"},{"speaker":"Philip Pape","startTime":1266.17,"endTime":1269.05,"body":"factors that are usually"},{"speaker":"Philip Pape","startTime":1266.17,"endTime":1269.05,"body":"associated with someone who also"},{"speaker":"Philip Pape","startTime":1269.05,"endTime":1271.93,"body":"consumes high saturated fats."},{"speaker":"Philip Pape","startTime":1269.05,"endTime":1271.93,"body":"Because where do we find a lot"},{"speaker":"Philip Pape","startTime":1271.93,"endTime":1275.3500000000001,"body":"of saturated fat in western"},{"speaker":"Philip Pape","startTime":1271.93,"endTime":1275.3500000000001,"body":"diets, it's in processed foods"},{"speaker":"Philip Pape","startTime":1275.3500000000001,"endTime":1278.74,"body":"because of the types of fats and"},{"speaker":"Philip Pape","startTime":1275.3500000000001,"endTime":1278.74,"body":"oils that they add to make them"},{"speaker":"Philip Pape","startTime":1278.74,"endTime":1282.7,"body":"delicious. And there you go, you"},{"speaker":"Philip Pape","startTime":1278.74,"endTime":1282.7,"body":"get an ungodly amount of"},{"speaker":"Philip Pape","startTime":1282.7,"endTime":1285.31,"body":"saturated fat, versus what you"},{"speaker":"Philip Pape","startTime":1282.7,"endTime":1285.31,"body":"would normally have if you just"},{"speaker":"Philip Pape","startTime":1285.31,"endTime":1289.72,"body":"picked Whole Foods off the"},{"speaker":"Philip Pape","startTime":1285.31,"endTime":1289.72,"body":"shelf. So here's my suggestion,"},{"speaker":"Philip Pape","startTime":1289.8700000000001,"endTime":1293.02,"body":"track your saturated fat, and"},{"speaker":"Philip Pape","startTime":1289.8700000000001,"endTime":1293.02,"body":"see if it's in the ballpark of"},{"speaker":"Philip Pape","startTime":1293.02,"endTime":1297.76,"body":"10% of your calories. If it's"},{"speaker":"Philip Pape","startTime":1293.02,"endTime":1297.76,"body":"far above that, that could be an"},{"speaker":"Philip Pape","startTime":1297.76,"endTime":1300.64,"body":"issue. But it could also sit and"},{"speaker":"Philip Pape","startTime":1297.76,"endTime":1300.64,"body":"it could also suggest you're"},{"speaker":"Philip Pape","startTime":1300.67,"endTime":1304.1200000000001,"body":"selecting foods that may not"},{"speaker":"Philip Pape","startTime":1300.67,"endTime":1304.1200000000001,"body":"work for you long term. And"},{"speaker":"Philip Pape","startTime":1304.1200000000001,"endTime":1306.07,"body":"maybe you're having a lot of"},{"speaker":"Philip Pape","startTime":1304.1200000000001,"endTime":1306.07,"body":"ultra processed foods in there."},{"speaker":"Philip Pape","startTime":1306.79,"endTime":1310.93,"body":"10% of your calories or a third"},{"speaker":"Philip Pape","startTime":1306.79,"endTime":1310.93,"body":"of your fat as saturated fat."},{"speaker":"Philip Pape","startTime":1311.14,"endTime":1314.02,"body":"You track that. And then you can"},{"speaker":"Philip Pape","startTime":1311.14,"endTime":1314.02,"body":"alter your food choices. I"},{"speaker":"Philip Pape","startTime":1314.02,"endTime":1317.77,"body":"prefer getting saturated fat"},{"speaker":"Philip Pape","startTime":1314.02,"endTime":1317.77,"body":"from your meat and animal"},{"speaker":"Philip Pape","startTime":1317.77,"endTime":1321.25,"body":"products, and not adding a whole"},{"speaker":"Philip Pape","startTime":1317.77,"endTime":1321.25,"body":"bunch of more saturated fat like"},{"speaker":"Philip Pape","startTime":1321.25,"endTime":1324.07,"body":"don't add a ton of butter to"},{"speaker":"Philip Pape","startTime":1321.25,"endTime":1324.07,"body":"everything, use a little bit of"},{"speaker":"Philip Pape","startTime":1324.07,"endTime":1327.82,"body":"olive oil or coconut oil. Well"},{"speaker":"Philip Pape","startTime":1324.07,"endTime":1327.82,"body":"coconut oil, also saturated fat,"},{"speaker":"Philip Pape","startTime":1327.82,"endTime":1331.3,"body":"but just just use it sparingly"},{"speaker":"Philip Pape","startTime":1327.82,"endTime":1331.3,"body":"for flavor. We don't have to go"},{"speaker":"Philip Pape","startTime":1331.3,"endTime":1334.51,"body":"crazy, and we can keep that"},{"speaker":"Philip Pape","startTime":1331.3,"endTime":1334.51,"body":"where we need it to be. The"},{"speaker":"Philip Pape","startTime":1334.51,"endTime":1337.66,"body":"other type of fat is omega three"},{"speaker":"Philip Pape","startTime":1334.51,"endTime":1337.66,"body":"fatty acids, which are primarily"},{"speaker":"Philip Pape","startTime":1337.66,"endTime":1341.5900000000001,"body":"found in fatty fish, you know"},{"speaker":"Philip Pape","startTime":1337.66,"endTime":1341.5900000000001,"body":"and fit in fish and fish oil. A"},{"speaker":"Philip Pape","startTime":1341.5900000000001,"endTime":1344.8,"body":"lot of us myself included take"},{"speaker":"Philip Pape","startTime":1341.5900000000001,"endTime":1344.8,"body":"fish oil supplement, it may not"},{"speaker":"Philip Pape","startTime":1344.8,"endTime":1347.8,"body":"be necessary if you eat fish two"},{"speaker":"Philip Pape","startTime":1344.8,"endTime":1347.8,"body":"or three times a week if you eat"},{"speaker":"Philip Pape","startTime":1347.8,"endTime":1351.82,"body":"seafood. And it's just important"},{"speaker":"Philip Pape","startTime":1347.8,"endTime":1351.82,"body":"to have decent amount of"},{"speaker":"Philip Pape","startTime":1351.8500000000001,"endTime":1354.82,"body":"something from fish in your"},{"speaker":"Philip Pape","startTime":1351.8500000000001,"endTime":1354.82,"body":"diet. Also, it's a great source"},{"speaker":"Philip Pape","startTime":1354.82,"endTime":1357.97,"body":"of protein. So you get to from"},{"speaker":"Philip Pape","startTime":1354.82,"endTime":1357.97,"body":"one there. And I wouldn't get"},{"speaker":"Philip Pape","startTime":1357.97,"endTime":1361.15,"body":"too hung up on the Omega three"},{"speaker":"Philip Pape","startTime":1357.97,"endTime":1361.15,"body":"to six ratio and the amount of"},{"speaker":"Philip Pape","startTime":1361.15,"endTime":1365.95,"body":"DHA and EPA and all that just"},{"speaker":"Philip Pape","startTime":1361.15,"endTime":1365.95,"body":"get enough. Okay, and then"},{"speaker":"Philip Pape","startTime":1365.95,"endTime":1369.3400000000001,"body":"protein, the real, the only"},{"speaker":"Philip Pape","startTime":1365.95,"endTime":1369.3400000000001,"body":"thing that's really important"},{"speaker":"Philip Pape","startTime":1369.3400000000001,"endTime":1373.69,"body":"for protein here is that we are"},{"speaker":"Philip Pape","startTime":1369.3400000000001,"endTime":1373.69,"body":"getting complete, complete"},{"speaker":"Philip Pape","startTime":1373.69,"endTime":1377.08,"body":"essential amino acids, or"},{"speaker":"Philip Pape","startTime":1373.69,"endTime":1377.08,"body":"complete sources of amino acids,"},{"speaker":"Philip Pape","startTime":1377.08,"endTime":1379.57,"body":"which, if you eat animal"},{"speaker":"Philip Pape","startTime":1377.08,"endTime":1379.57,"body":"products, you're going to get"},{"speaker":"Philip Pape","startTime":1379.57,"endTime":1382.96,"body":"that if you are vegetarian or"},{"speaker":"Philip Pape","startTime":1379.57,"endTime":1382.96,"body":"vegan, you're going to have to"},{"speaker":"Philip Pape","startTime":1383.2,"endTime":1386.44,"body":"get creative with the"},{"speaker":"Philip Pape","startTime":1383.2,"endTime":1386.44,"body":"combinations of plant foods,"},{"speaker":"Philip Pape","startTime":1386.47,"endTime":1389.2,"body":"plant based foods and the"},{"speaker":"Philip Pape","startTime":1386.47,"endTime":1389.2,"body":"quantities to make sure you get"},{"speaker":"Philip Pape","startTime":1389.2,"endTime":1393.28,"body":"your protein. And if necessary,"},{"speaker":"Philip Pape","startTime":1389.2,"endTime":1393.28,"body":"then supplement with P or rice"},{"speaker":"Philip Pape","startTime":1393.28,"endTime":1397.66,"body":"protein. Again, if you don't eat"},{"speaker":"Philip Pape","startTime":1393.28,"endTime":1397.66,"body":"meat, or meat, eggs, dairy, soy,"},{"speaker":"Philip Pape","startTime":1397.66,"endTime":1402.1000000000001,"body":"meat, eggs, and dairy are the"},{"speaker":"Philip Pape","startTime":1397.66,"endTime":1402.1000000000001,"body":"big sources for omnivores. And"},{"speaker":"Philip Pape","startTime":1402.4,"endTime":1406.42,"body":"the specific amino acid that we"},{"speaker":"Philip Pape","startTime":1402.4,"endTime":1406.42,"body":"care most about as lifters"},{"speaker":"Philip Pape","startTime":1406.45,"endTime":1409.78,"body":"trying to improve our body"},{"speaker":"Philip Pape","startTime":1406.45,"endTime":1409.78,"body":"composition is leucine, because"},{"speaker":"Philip Pape","startTime":1409.78,"endTime":1412.72,"body":"that's the one that supposed to"},{"speaker":"Philip Pape","startTime":1409.78,"endTime":1412.72,"body":"contribute the most toward"},{"speaker":"Philip Pape","startTime":1412.72,"endTime":1416.5,"body":"muscle muscle protein synthesis"},{"speaker":"Philip Pape","startTime":1412.72,"endTime":1416.5,"body":"in terms of triggering it. And"},{"speaker":"Philip Pape","startTime":1416.5,"endTime":1421.21,"body":"so this is this goes back to the"},{"speaker":"Philip Pape","startTime":1416.5,"endTime":1421.21,"body":"discussion about not only"},{"speaker":"Philip Pape","startTime":1421.21,"endTime":1424.03,"body":"getting enough protein, but"},{"speaker":"Philip Pape","startTime":1421.21,"endTime":1424.03,"body":"spreading protein throughout the"},{"speaker":"Philip Pape","startTime":1424.03,"endTime":1427.75,"body":"day to meet that threshold. But"},{"speaker":"Philip Pape","startTime":1424.03,"endTime":1427.75,"body":"honestly, the most important"},{"speaker":"Philip Pape","startTime":1427.75,"endTime":1430.66,"body":"thing is just getting enough."},{"speaker":"Philip Pape","startTime":1427.75,"endTime":1430.66,"body":"And then the rest is"},{"speaker":"Philip Pape","startTime":1430.69,"endTime":1434.47,"body":"optimization. And the point with"},{"speaker":"Philip Pape","startTime":1430.69,"endTime":1434.47,"body":"this podcast today is are you"},{"speaker":"Philip Pape","startTime":1434.47,"endTime":1437.6200000000001,"body":"tracking these things? Are you"},{"speaker":"Philip Pape","startTime":1434.47,"endTime":1437.6200000000001,"body":"tracking not only the macros,"},{"speaker":"Philip Pape","startTime":1437.77,"endTime":1441.3400000000001,"body":"but the breakdown of the macros?"},{"speaker":"Philip Pape","startTime":1437.77,"endTime":1441.3400000000001,"body":"Like the fiber, saturated fat,"},{"speaker":"Philip Pape","startTime":1441.3700000000001,"endTime":1445.96,"body":"mega threes and the amino acids,"},{"speaker":"Philip Pape","startTime":1441.3700000000001,"endTime":1445.96,"body":"you don't have to track those."},{"speaker":"Philip Pape","startTime":1446.2,"endTime":1448.78,"body":"I'm just making a point that you"},{"speaker":"Philip Pape","startTime":1446.2,"endTime":1448.78,"body":"need to get enough and have it"},{"speaker":"Philip Pape","startTime":1448.78,"endTime":1451.48,"body":"spread throughout the day. And"},{"speaker":"Philip Pape","startTime":1448.78,"endTime":1451.48,"body":"tracking will help do that. All"},{"speaker":"Philip Pape","startTime":1451.48,"endTime":1456.25,"body":"right. The last the I'll say"},{"speaker":"Philip Pape","startTime":1451.48,"endTime":1456.25,"body":"last but not least kind of not"},{"speaker":"Philip Pape","startTime":1456.25,"endTime":1460.8400000000001,"body":"the lowest priority. But the"},{"speaker":"Philip Pape","startTime":1456.25,"endTime":1460.8400000000001,"body":"final piece to optimize all of"},{"speaker":"Philip Pape","startTime":1460.8400000000001,"endTime":1466.66,"body":"this and result in good food"},{"speaker":"Philip Pape","startTime":1460.8400000000001,"endTime":1466.66,"body":"selection for you is going to be"},{"speaker":"Philip Pape","startTime":1466.8400000000001,"endTime":1470.98,"body":"micronutrients. So"},{"speaker":"Philip Pape","startTime":1466.8400000000001,"endTime":1470.98,"body":"micronutrients are vitamins and"},{"speaker":"Philip Pape","startTime":1471.01,"endTime":1475.0900000000001,"body":"minerals. And I'm not going to"},{"speaker":"Philip Pape","startTime":1471.01,"endTime":1475.0900000000001,"body":"specify any one particular"},{"speaker":"Philip Pape","startTime":1475.0900000000001,"endTime":1478.0,"body":"vitamin or mineral how much to"},{"speaker":"Philip Pape","startTime":1475.0900000000001,"endTime":1478.0,"body":"get, because there are a ton."},{"speaker":"Philip Pape","startTime":1478.24,"endTime":1483.13,"body":"And there are the recommended"},{"speaker":"Philip Pape","startTime":1478.24,"endTime":1483.13,"body":"daily allowances out there the"},{"speaker":"Philip Pape","startTime":1483.13,"endTime":1486.22,"body":"minimums, so called minimums and"},{"speaker":"Philip Pape","startTime":1483.13,"endTime":1486.22,"body":"then there's the minimums for"},{"speaker":"Philip Pape","startTime":1486.22,"endTime":1491.56,"body":"individuals. So if you're a"},{"speaker":"Philip Pape","startTime":1486.22,"endTime":1491.56,"body":"woman, who is in say, your 30s,"},{"speaker":"Philip Pape","startTime":1491.6200000000001,"endTime":1495.8500000000001,"body":"right, and you need you need"},{"speaker":"Philip Pape","startTime":1491.6200000000001,"endTime":1495.8500000000001,"body":"iron, you need a lot more iron"},{"speaker":"Philip Pape","startTime":1495.8500000000001,"endTime":1498.4,"body":"than anyone else, right. Once"},{"speaker":"Philip Pape","startTime":1495.8500000000001,"endTime":1498.4,"body":"you get to menopause, it drops"},{"speaker":"Philip Pape","startTime":1498.4,"endTime":1500.47,"body":"to about the same level as men"},{"speaker":"Philip Pape","startTime":1498.4,"endTime":1500.47,"body":"need or when you're younger,"},{"speaker":"Philip Pape","startTime":1500.47,"endTime":1503.8,"body":"it's lower. But right in the"},{"speaker":"Philip Pape","startTime":1500.47,"endTime":1503.8,"body":"middle, the middle there, women"},{"speaker":"Philip Pape","startTime":1503.8,"endTime":1506.5,"body":"need a lot more iron, and if"},{"speaker":"Philip Pape","startTime":1503.8,"endTime":1506.5,"body":"you've been anemic for example,"},{"speaker":"Philip Pape","startTime":1506.56,"endTime":1509.83,"body":"it could just come down to iron"},{"speaker":"Philip Pape","startTime":1506.56,"endTime":1509.83,"body":"consumption. You may not need an"},{"speaker":"Philip Pape","startTime":1509.83,"endTime":1513.3400000000001,"body":"iron tablets, you may not need"},{"speaker":"Philip Pape","startTime":1509.83,"endTime":1513.3400000000001,"body":"any special intervention, just"},{"speaker":"Philip Pape","startTime":1513.58,"endTime":1517.75,"body":"track your iron. And if it's way"},{"speaker":"Philip Pape","startTime":1513.58,"endTime":1517.75,"body":"less than that recommendation"},{"speaker":"Philip Pape","startTime":1517.75,"endTime":1521.44,"body":"for your gender and your age."},{"speaker":"Philip Pape","startTime":1517.75,"endTime":1521.44,"body":"Look for foods that have higher"},{"speaker":"Philip Pape","startTime":1521.44,"endTime":1524.08,"body":"iron that might be red meat,"},{"speaker":"Philip Pape","startTime":1521.44,"endTime":1524.08,"body":"which by the way is awesome. It"},{"speaker":"Philip Pape","startTime":1524.08,"endTime":1526.9,"body":"tastes good. It's nutrition and"},{"speaker":"Philip Pape","startTime":1524.08,"endTime":1526.9,"body":"it's perfectly nutritious and"},{"speaker":"Philip Pape","startTime":1526.9,"endTime":1531.07,"body":"perfectly healthy for you. If"},{"speaker":"Philip Pape","startTime":1526.9,"endTime":1531.07,"body":"it's natural, lean sources of"},{"speaker":"Philip Pape","startTime":1531.07,"endTime":1534.28,"body":"red meat versus for example,"},{"speaker":"Philip Pape","startTime":1531.07,"endTime":1534.28,"body":"processed meats which we should"},{"speaker":"Philip Pape","startTime":1534.28,"endTime":1538.39,"body":"limit it But I've had clients go"},{"speaker":"Philip Pape","startTime":1534.28,"endTime":1538.39,"body":"through this where they've had"},{"speaker":"Philip Pape","startTime":1538.39,"endTime":1541.39,"body":"low iron over and over again in"},{"speaker":"Philip Pape","startTime":1538.39,"endTime":1541.39,"body":"their blood work. And when we"},{"speaker":"Philip Pape","startTime":1541.39,"endTime":1543.6100000000001,"body":"say let's just bump up the"},{"speaker":"Philip Pape","startTime":1541.39,"endTime":1543.6100000000001,"body":"amount of burgers, yeah, you"},{"speaker":"Philip Pape","startTime":1543.6100000000001,"endTime":1546.43,"body":"know, mate, make some burgers at"},{"speaker":"Philip Pape","startTime":1543.6100000000001,"endTime":1546.43,"body":"home, or bump up the certain"},{"speaker":"Philip Pape","startTime":1546.43,"endTime":1549.28,"body":"types of meat or plants that"},{"speaker":"Philip Pape","startTime":1546.43,"endTime":1549.28,"body":"have higher iron, and all of a"},{"speaker":"Philip Pape","startTime":1549.28,"endTime":1553.1200000000001,"body":"sudden, because the iron"},{"speaker":"Philip Pape","startTime":1549.28,"endTime":1553.1200000000001,"body":"consumption is up in the optimal"},{"speaker":"Philip Pape","startTime":1553.1200000000001,"endTime":1556.75,"body":"range, the iron in the blood"},{"speaker":"Philip Pape","startTime":1553.1200000000001,"endTime":1556.75,"body":"rises to where it needs to be."},{"speaker":"Philip Pape","startTime":1557.14,"endTime":1559.75,"body":"That's not always the case. But"},{"speaker":"Philip Pape","startTime":1557.14,"endTime":1559.75,"body":"in many cases, that's that's"},{"speaker":"Philip Pape","startTime":1559.75,"endTime":1562.72,"body":"what's going on is we have a"},{"speaker":"Philip Pape","startTime":1559.75,"endTime":1562.72,"body":"deficiency, whether it's B"},{"speaker":"Philip Pape","startTime":1562.72,"endTime":1568.33,"body":"vitamins, vitamin D, calcium,"},{"speaker":"Philip Pape","startTime":1562.72,"endTime":1568.33,"body":"the electrolytes like magnesium"},{"speaker":"Philip Pape","startTime":1568.33,"endTime":1573.04,"body":"and potassium, which you can get"},{"speaker":"Philip Pape","startTime":1568.33,"endTime":1573.04,"body":"all these from food, selenium,"},{"speaker":"Philip Pape","startTime":1573.07,"endTime":1576.49,"body":"Selenium is great for thyroid"},{"speaker":"Philip Pape","startTime":1573.07,"endTime":1576.49,"body":"health and your metabolism. And"},{"speaker":"Philip Pape","startTime":1576.49,"endTime":1580.06,"body":"so if you have the rumen near"},{"speaker":"Philip Pape","startTime":1576.49,"endTime":1580.06,"body":"calories and macros, eating a"},{"speaker":"Philip Pape","startTime":1580.06,"endTime":1583.75,"body":"couple Brazil nuts every day"},{"speaker":"Philip Pape","startTime":1580.06,"endTime":1583.75,"body":"could get your Selenium exactly"},{"speaker":"Philip Pape","startTime":1583.75,"endTime":1587.17,"body":"where it needs to be sodium, you"},{"speaker":"Philip Pape","startTime":1583.75,"endTime":1587.17,"body":"may not have enough, you may"},{"speaker":"Philip Pape","startTime":1587.17,"endTime":1590.5900000000001,"body":"have too much depends again on"},{"speaker":"Philip Pape","startTime":1587.17,"endTime":1590.5900000000001,"body":"your goals, and your bloodwork"},{"speaker":"Philip Pape","startTime":1590.5900000000001,"endTime":1594.25,"body":"and everything else. And zinc is"},{"speaker":"Philip Pape","startTime":1590.5900000000001,"endTime":1594.25,"body":"another one, which is also good"},{"speaker":"Philip Pape","startTime":1594.25,"endTime":1597.01,"body":"for immune system. Alright, so"},{"speaker":"Philip Pape","startTime":1594.25,"endTime":1597.01,"body":"I'm not going to get into every"},{"speaker":"Philip Pape","startTime":1597.01,"endTime":1601.78,"body":"single nutrient. My point here"},{"speaker":"Philip Pape","startTime":1597.01,"endTime":1601.78,"body":"is, I asked you to think about"},{"speaker":"Philip Pape","startTime":1601.78,"endTime":1604.99,"body":"the ones that are important to"},{"speaker":"Philip Pape","startTime":1601.78,"endTime":1604.99,"body":"you. Think about any"},{"speaker":"Philip Pape","startTime":1604.99,"endTime":1608.23,"body":"deficiencies you have. Go ahead"},{"speaker":"Philip Pape","startTime":1604.99,"endTime":1608.23,"body":"and get bloodwork if you need to"},{"speaker":"Philip Pape","startTime":1608.23,"endTime":1614.05,"body":"or get a vitamin mineral test a"},{"speaker":"Philip Pape","startTime":1608.23,"endTime":1614.05,"body":"screening, and then look for"},{"speaker":"Philip Pape","startTime":1614.08,"endTime":1618.6100000000001,"body":"foods that are higher in those"},{"speaker":"Philip Pape","startTime":1614.08,"endTime":1618.6100000000001,"body":"go to the search engine. And"},{"speaker":"Philip Pape","startTime":1618.6100000000001,"endTime":1621.79,"body":"just type in foods high in X,"},{"speaker":"Philip Pape","startTime":1618.6100000000001,"endTime":1621.79,"body":"you know, high in B vitamins,"},{"speaker":"Philip Pape","startTime":1621.8500000000001,"endTime":1625.03,"body":"high potassium, BT B vitamins"},{"speaker":"Philip Pape","startTime":1621.8500000000001,"endTime":1625.03,"body":"are something that for example,"},{"speaker":"Philip Pape","startTime":1625.03,"endTime":1628.48,"body":"vegetarians, vegans may not get"},{"speaker":"Philip Pape","startTime":1625.03,"endTime":1628.48,"body":"enough of all right, so that's"},{"speaker":"Philip Pape","startTime":1628.48,"endTime":1632.95,"body":"the fifth one to the framework."},{"speaker":"Philip Pape","startTime":1628.48,"endTime":1632.95,"body":"If you can track your food, for"},{"speaker":"Philip Pape","startTime":1632.95,"endTime":1636.52,"body":"at least I'll say three months"},{"speaker":"Philip Pape","startTime":1632.95,"endTime":1636.52,"body":"while following this framework"},{"speaker":"Philip Pape","startTime":1636.82,"endTime":1641.74,"body":"for selecting your food, then,"},{"speaker":"Philip Pape","startTime":1636.82,"endTime":1641.74,"body":"and then use that tracking as"},{"speaker":"Philip Pape","startTime":1641.74,"endTime":1645.25,"body":"feedback to close the loop. And"},{"speaker":"Philip Pape","startTime":1641.74,"endTime":1645.25,"body":"make sure you're actually"},{"speaker":"Philip Pape","startTime":1645.25,"endTime":1648.3400000000001,"body":"satisfied each of those"},{"speaker":"Philip Pape","startTime":1645.25,"endTime":1648.3400000000001,"body":"priorities. I think you're going"},{"speaker":"Philip Pape","startTime":1648.3400000000001,"endTime":1651.7,"body":"to be significantly more"},{"speaker":"Philip Pape","startTime":1648.3400000000001,"endTime":1651.7,"body":"educated. You're going to be an"},{"speaker":"Philip Pape","startTime":1651.7,"endTime":1656.17,"body":"intelligent person when it comes"},{"speaker":"Philip Pape","startTime":1651.7,"endTime":1656.17,"body":"to selecting foods that are high"},{"speaker":"Philip Pape","startTime":1656.17,"endTime":1660.88,"body":"in quality for you, that satisfy"},{"speaker":"Philip Pape","startTime":1656.17,"endTime":1660.88,"body":"you that make you feel great"},{"speaker":"Philip Pape","startTime":1661.1200000000001,"endTime":1665.1100000000001,"body":"that help you reach your goals."},{"speaker":"Philip Pape","startTime":1661.1200000000001,"endTime":1665.1100000000001,"body":"So let's just recap the five"},{"speaker":"Philip Pape","startTime":1665.1100000000001,"endTime":1669.8500000000001,"body":"food tracking priorities as a as"},{"speaker":"Philip Pape","startTime":1665.1100000000001,"endTime":1669.8500000000001,"body":"a summary for the episode."},{"speaker":"Philip Pape","startTime":1670.3,"endTime":1673.15,"body":"Number one, how does the move"},{"speaker":"Philip Pape","startTime":1670.3,"endTime":1673.15,"body":"make you? How's the food make"},{"speaker":"Philip Pape","startTime":1673.15,"endTime":1676.75,"body":"you feel? digestion, hunger,"},{"speaker":"Philip Pape","startTime":1673.15,"endTime":1676.75,"body":"energy, mood, sleep and so on."},{"speaker":"Philip Pape","startTime":1677.17,"endTime":1680.5900000000001,"body":"Number two, what's the energy"},{"speaker":"Philip Pape","startTime":1677.17,"endTime":1680.5900000000001,"body":"level in your food in terms of"},{"speaker":"Philip Pape","startTime":1680.5900000000001,"endTime":1684.04,"body":"calories? So that you can meet"},{"speaker":"Philip Pape","startTime":1680.5900000000001,"endTime":1684.04,"body":"your energy balance and are"},{"speaker":"Philip Pape","startTime":1684.04,"endTime":1687.52,"body":"aware of how much you're eating"},{"speaker":"Philip Pape","startTime":1684.04,"endTime":1687.52,"body":"and how much you burn? Number"},{"speaker":"Philip Pape","startTime":1687.52,"endTime":1691.93,"body":"three macronutrients are you"},{"speaker":"Philip Pape","startTime":1687.52,"endTime":1691.93,"body":"getting enough protein are your"},{"speaker":"Philip Pape","startTime":1691.93,"endTime":1694.78,"body":"fats where you need to be and"},{"speaker":"Philip Pape","startTime":1691.93,"endTime":1694.78,"body":"are you getting enough carbs and"},{"speaker":"Philip Pape","startTime":1694.78,"endTime":1699.64,"body":"tying that to your how you feel"},{"speaker":"Philip Pape","startTime":1694.78,"endTime":1699.64,"body":"your energy recovery. Number"},{"speaker":"Philip Pape","startTime":1699.64,"endTime":1706.1200000000001,"body":"four, the macro breakdown the"},{"speaker":"Philip Pape","startTime":1699.64,"endTime":1706.1200000000001,"body":"sub macros if you will of carbs"},{"speaker":"Philip Pape","startTime":1706.15,"endTime":1709.03,"body":"which would be fiber, fats,"},{"speaker":"Philip Pape","startTime":1706.15,"endTime":1709.03,"body":"which would be saturated fat,"},{"speaker":"Philip Pape","startTime":1709.03,"endTime":1712.8700000000001,"body":"Omega three, and protein which"},{"speaker":"Philip Pape","startTime":1709.03,"endTime":1712.8700000000001,"body":"would be having complete amino"},{"speaker":"Philip Pape","startTime":1712.8700000000001,"endTime":1716.71,"body":"acids. And then number five"},{"speaker":"Philip Pape","startTime":1712.8700000000001,"endTime":1716.71,"body":"would be micros, micronutrients,"},{"speaker":"Philip Pape","startTime":1716.71,"endTime":1719.3500000000001,"body":"vitamins and minerals, tracking"},{"speaker":"Philip Pape","startTime":1716.71,"endTime":1719.3500000000001,"body":"those and making sure you get"},{"speaker":"Philip Pape","startTime":1719.3500000000001,"endTime":1723.22,"body":"enough for your needs. Wits, \u0026"},{"speaker":"Philip Pape","startTime":1719.3500000000001,"endTime":1723.22,"body":"Weights community if you want to"},{"speaker":"Philip Pape","startTime":1723.22,"endTime":1727.3,"body":"jump on a free 30 minute"},{"speaker":"Philip Pape","startTime":1723.22,"endTime":1727.3,"body":"nutrition momentum call, just"},{"speaker":"Philip Pape","startTime":1727.3,"endTime":1730.39,"body":"reach out using the link in my"},{"speaker":"Philip Pape","startTime":1727.3,"endTime":1730.39,"body":"show notes. I'm not going to"},{"speaker":"Philip Pape","startTime":1730.39,"endTime":1733.78,"body":"sell your pitch on anything, but"},{"speaker":"Philip Pape","startTime":1730.39,"endTime":1733.78,"body":"I will help you gain perspective"},{"speaker":"Philip Pape","startTime":1733.78,"endTime":1736.66,"body":"and guidance. For example, on"},{"speaker":"Philip Pape","startTime":1733.78,"endTime":1736.66,"body":"the things that we talked about"},{"speaker":"Philip Pape","startTime":1736.66,"endTime":1739.39,"body":"today, we can jump into those"},{"speaker":"Philip Pape","startTime":1736.66,"endTime":1739.39,"body":"details if that's where you're"},{"speaker":"Philip Pape","startTime":1739.39,"endTime":1742.0900000000001,"body":"struggling and figure out where"},{"speaker":"Philip Pape","startTime":1739.39,"endTime":1742.0900000000001,"body":"you need to be to get on the"},{"speaker":"Philip Pape","startTime":1742.0900000000001,"endTime":1745.54,"body":"right track toward looking and"},{"speaker":"Philip Pape","startTime":1742.0900000000001,"endTime":1745.54,"body":"feeling your best. It's just you"},{"speaker":"Philip Pape","startTime":1745.54,"endTime":1748.93,"body":"and me. We're coming together"},{"speaker":"Philip Pape","startTime":1745.54,"endTime":1748.93,"body":"coming up with a game plan. For"},{"speaker":"Philip Pape","startTime":1748.96,"endTime":1751.51,"body":"the biggest thing holding you"},{"speaker":"Philip Pape","startTime":1748.96,"endTime":1751.51,"body":"back right now. That could be"},{"speaker":"Philip Pape","startTime":1751.51,"endTime":1753.82,"body":"your relationship with food."},{"speaker":"Philip Pape","startTime":1751.51,"endTime":1753.82,"body":"That could be your training"},{"speaker":"Philip Pape","startTime":1753.82,"endTime":1757.72,"body":"approach. You might be having a"},{"speaker":"Philip Pape","startTime":1753.82,"endTime":1757.72,"body":"weight plateau. Whatever it is,"},{"speaker":"Philip Pape","startTime":1757.72,"endTime":1761.74,"body":"we're going to dive deep so that"},{"speaker":"Philip Pape","startTime":1757.72,"endTime":1761.74,"body":"you have concrete steps to break"},{"speaker":"Philip Pape","startTime":1761.74,"endTime":1765.1000000000001,"body":"through that barrier and get"},{"speaker":"Philip Pape","startTime":1761.74,"endTime":1765.1000000000001,"body":"closer to your results. Again,"},{"speaker":"Philip Pape","startTime":1765.1000000000001,"endTime":1767.56,"body":"just use the link in my show"},{"speaker":"Philip Pape","startTime":1765.1000000000001,"endTime":1767.56,"body":"notes and go ahead and book a"},{"speaker":"Philip Pape","startTime":1767.56,"endTime":1771.3400000000001,"body":"free 30 minute nutrition"},{"speaker":"Philip Pape","startTime":1767.56,"endTime":1771.3400000000001,"body":"momentum. Call with me. Next"},{"speaker":"Philip Pape","startTime":1771.3400000000001,"endTime":1775.66,"body":"week for episode 60. We have an"},{"speaker":"Philip Pape","startTime":1771.3400000000001,"endTime":1775.66,"body":"incredible interview with Andy"},{"speaker":"Philip Pape","startTime":1775.69,"endTime":1778.81,"body":"Baker. Andy is a highly sought"},{"speaker":"Philip Pape","startTime":1775.69,"endTime":1778.81,"body":"after strength coach. He's my"},{"speaker":"Philip Pape","startTime":1778.81,"endTime":1782.17,"body":"personal barbell coach. He's the"},{"speaker":"Philip Pape","startTime":1778.81,"endTime":1782.17,"body":"co author of two best selling"},{"speaker":"Philip Pape","startTime":1782.17,"endTime":1785.8600000000001,"body":"books including the starting"},{"speaker":"Philip Pape","startTime":1782.17,"endTime":1785.8600000000001,"body":"strength gray Brook grey book"},{"speaker":"Philip Pape","startTime":1785.8600000000001,"endTime":1789.22,"body":"called practical programming."},{"speaker":"Philip Pape","startTime":1785.8600000000001,"endTime":1789.22,"body":"And you're going to learn all"},{"speaker":"Philip Pape","startTime":1789.22,"endTime":1792.79,"body":"about mastering strength and"},{"speaker":"Philip Pape","startTime":1789.22,"endTime":1792.79,"body":"programming to maximize your"},{"speaker":"Philip Pape","startTime":1792.79,"endTime":1797.65,"body":"games. As always, stay strong"},{"speaker":"Philip Pape","startTime":1792.79,"endTime":1797.65,"body":"and I will talk to you next time"},{"speaker":"Philip Pape","startTime":1797.65,"endTime":1803.6200000000001,"body":"here on the Wits \u0026 Weights"},{"speaker":"Philip Pape","startTime":1797.65,"endTime":1803.6200000000001,"body":"podcast. Thank you for tuning in"},{"speaker":"Philip Pape","startTime":1803.6200000000001,"endTime":1807.22,"body":"to another episode of Wits \u0026"},{"speaker":"Philip Pape","startTime":1803.6200000000001,"endTime":1807.22,"body":"Weights. If you found value in"},{"speaker":"Philip Pape","startTime":1807.22,"endTime":1810.19,"body":"today's episode, and know"},{"speaker":"Philip Pape","startTime":1807.22,"endTime":1810.19,"body":"someone else who's looking to"},{"speaker":"Philip Pape","startTime":1810.19,"endTime":1813.43,"body":"level up their Wits \u0026 Weights,"},{"speaker":"Philip Pape","startTime":1810.19,"endTime":1813.43,"body":"please take a moment to share"},{"speaker":"Philip Pape","startTime":1813.43,"endTime":1816.58,"body":"this episode with them. And make"},{"speaker":"Philip Pape","startTime":1813.43,"endTime":1816.58,"body":"sure to hit the Follow button in"},{"speaker":"Philip Pape","startTime":1816.58,"endTime":1820.57,"body":"your podcast platform right now"},{"speaker":"Philip Pape","startTime":1816.58,"endTime":1820.57,"body":"to catch the next episode. Until"},{"speaker":"Philip Pape","startTime":1820.57,"endTime":1821.83,"body":"then stay strong"}]}