{"version":"1.0.0","segments":[{"speaker":"Philip Pape","startTime":0.0,"endTime":3.06,"body":"Imagine you walk"},{"speaker":"Philip Pape","startTime":0.0,"endTime":3.06,"body":"into any restaurant, you scan"},{"speaker":"Philip Pape","startTime":3.06,"endTime":5.58,"body":"the menu, or maybe you did so"},{"speaker":"Philip Pape","startTime":3.06,"endTime":5.58,"body":"ahead of time. And you know"},{"speaker":"Philip Pape","startTime":5.58,"endTime":9.42,"body":"exactly what you're going to"},{"speaker":"Philip Pape","startTime":5.58,"endTime":9.42,"body":"choose to fuel your performance"},{"speaker":"Philip Pape","startTime":9.45,"endTime":13.89,"body":"and fuel your physique goals. No"},{"speaker":"Philip Pape","startTime":9.45,"endTime":13.89,"body":"longer is it just a reactive,"},{"speaker":"Philip Pape","startTime":14.22,"endTime":17.58,"body":"emotional decision. It's a"},{"speaker":"Philip Pape","startTime":14.22,"endTime":17.58,"body":"planned part of your personal"},{"speaker":"Philip Pape","startTime":17.58,"endTime":21.06,"body":"strategy. And that is the power"},{"speaker":"Philip Pape","startTime":17.58,"endTime":21.06,"body":"that you now have your hands."},{"speaker":"Philip Pape","startTime":23.79,"endTime":27.33,"body":"Welcome to the Wits \u0026 Weights"},{"speaker":"Philip Pape","startTime":23.79,"endTime":27.33,"body":"podcast. I'm your host, Philip"},{"speaker":"Philip Pape","startTime":27.33,"endTime":30.6,"body":"pape, and this twice a week"},{"speaker":"Philip Pape","startTime":27.33,"endTime":30.6,"body":"podcast is dedicated to helping"},{"speaker":"Philip Pape","startTime":30.6,"endTime":33.87,"body":"you achieve physical self"},{"speaker":"Philip Pape","startTime":30.6,"endTime":33.87,"body":"mastery by getting stronger,"},{"speaker":"Philip Pape","startTime":33.96,"endTime":37.17,"body":"optimizing your nutrition and"},{"speaker":"Philip Pape","startTime":33.96,"endTime":37.17,"body":"upgrading your body composition."},{"speaker":"Philip Pape","startTime":37.35,"endTime":40.11,"body":"We'll uncover science backed"},{"speaker":"Philip Pape","startTime":37.35,"endTime":40.11,"body":"strategies for movement,"},{"speaker":"Philip Pape","startTime":40.14,"endTime":43.74,"body":"metabolism, muscle and mindset"},{"speaker":"Philip Pape","startTime":40.14,"endTime":43.74,"body":"with a skeptical eye on the"},{"speaker":"Philip Pape","startTime":43.74,"endTime":47.04,"body":"fitness industry, so you can"},{"speaker":"Philip Pape","startTime":43.74,"endTime":47.04,"body":"look and feel your absolute"},{"speaker":"Philip Pape","startTime":47.04,"endTime":49.89,"body":"best. Let's dive right in. Wits"},{"speaker":"Philip Pape","startTime":47.04,"endTime":49.89,"body":"\u0026 Weights"},{"speaker":"Philip Pape","startTime":49.89,"endTime":52.68,"body":"community Welcome to another"},{"speaker":"Philip Pape","startTime":49.89,"endTime":52.68,"body":"solo episode of the Wits \u0026"},{"speaker":"Philip Pape","startTime":52.68,"endTime":57.18,"body":"Weights podcast in our last"},{"speaker":"Philip Pape","startTime":52.68,"endTime":57.18,"body":"episode 105 Strength, power and"},{"speaker":"Philip Pape","startTime":57.18,"endTime":61.32,"body":"vitality for women at any age"},{"speaker":"Philip Pape","startTime":57.18,"endTime":61.32,"body":"with Cheryl I love I love."},{"speaker":"Philip Pape","startTime":61.74,"endTime":65.22,"body":"Cheryl and I discussed the art"},{"speaker":"Philip Pape","startTime":61.74,"endTime":65.22,"body":"of movement, the challenges"},{"speaker":"Philip Pape","startTime":65.22,"endTime":68.01,"body":"faced by women and fitness and"},{"speaker":"Philip Pape","startTime":65.22,"endTime":68.01,"body":"actions you can take to enhance"},{"speaker":"Philip Pape","startTime":68.01,"endTime":72.27,"body":"vitality and build confidence No"},{"speaker":"Philip Pape","startTime":68.01,"endTime":72.27,"body":"matter your age, or where you're"},{"speaker":"Philip Pape","startTime":72.27,"endTime":76.29,"body":"starting from, including some"},{"speaker":"Philip Pape","startTime":72.27,"endTime":76.29,"body":"self defense strategies. Go"},{"speaker":"Philip Pape","startTime":76.29,"endTime":80.19,"body":"check that out episode 105. If"},{"speaker":"Philip Pape","startTime":76.29,"endTime":80.19,"body":"you missed it today for episode"},{"speaker":"Philip Pape","startTime":80.19,"endTime":85.92,"body":"106 Eating out while staying"},{"speaker":"Philip Pape","startTime":80.19,"endTime":85.92,"body":"lean. Even during fat loss,"},{"speaker":"Philip Pape","startTime":86.13,"endTime":89.37,"body":"we're diving into a topic that"},{"speaker":"Philip Pape","startTime":86.13,"endTime":89.37,"body":"affects everyone myself"},{"speaker":"Philip Pape","startTime":89.37,"endTime":92.73,"body":"included. We all know that"},{"speaker":"Philip Pape","startTime":89.37,"endTime":92.73,"body":"sticking to your nutrition goals"},{"speaker":"Philip Pape","startTime":93.33,"endTime":97.11,"body":"is not something that we do in a"},{"speaker":"Philip Pape","startTime":93.33,"endTime":97.11,"body":"controlled metabolic lab. It's a"},{"speaker":"Philip Pape","startTime":97.11,"endTime":100.53,"body":"battle that we fight every day"},{"speaker":"Philip Pape","startTime":97.11,"endTime":100.53,"body":"in our lives. And one thing that"},{"speaker":"Philip Pape","startTime":100.53,"endTime":104.55,"body":"will always exist in our lives"},{"speaker":"Philip Pape","startTime":100.53,"endTime":104.55,"body":"is eating out. Whether it's a"},{"speaker":"Philip Pape","startTime":104.58,"endTime":107.79,"body":"business dinner, a social"},{"speaker":"Philip Pape","startTime":104.58,"endTime":107.79,"body":"gathering, you're just going out"},{"speaker":"Philip Pape","startTime":107.79,"endTime":111.78,"body":"on the weekends, you're just on"},{"speaker":"Philip Pape","startTime":107.79,"endTime":111.78,"body":"the road, dining out can feel"},{"speaker":"Philip Pape","startTime":111.78,"endTime":115.92,"body":"like an overwhelming potential"},{"speaker":"Philip Pape","startTime":111.78,"endTime":115.92,"body":"roadblock in the middle of your"},{"speaker":"Philip Pape","startTime":115.92,"endTime":120.09,"body":"otherwise day to day routine."},{"speaker":"Philip Pape","startTime":115.92,"endTime":120.09,"body":"But what if I told you that you"},{"speaker":"Philip Pape","startTime":120.09,"endTime":123.42,"body":"don't have to choose between"},{"speaker":"Philip Pape","startTime":120.09,"endTime":123.42,"body":"enjoying a meal out and"},{"speaker":"Philip Pape","startTime":123.42,"endTime":127.35,"body":"engineering that ideal physique"},{"speaker":"Philip Pape","startTime":123.42,"endTime":127.35,"body":"that you're working so hard for?"},{"speaker":"Philip Pape","startTime":127.65,"endTime":131.07,"body":"What if I said that you can"},{"speaker":"Philip Pape","startTime":127.65,"endTime":131.07,"body":"develop a few helpful skills to"},{"speaker":"Philip Pape","startTime":131.07,"endTime":134.76,"body":"master the art and science of"},{"speaker":"Philip Pape","startTime":131.07,"endTime":134.76,"body":"eating out without missing a"},{"speaker":"Philip Pape","startTime":134.76,"endTime":139.29,"body":"beat, because after all, eating"},{"speaker":"Philip Pape","startTime":134.76,"endTime":139.29,"body":"out and living your life is more"},{"speaker":"Philip Pape","startTime":139.47,"endTime":143.01,"body":"the norm than the exception. And"},{"speaker":"Philip Pape","startTime":139.47,"endTime":143.01,"body":"so if we think that way, and"},{"speaker":"Philip Pape","startTime":143.01,"endTime":145.74,"body":"kind of ditch that all or"},{"speaker":"Philip Pape","startTime":143.01,"endTime":145.74,"body":"nothing, and have strategies in"},{"speaker":"Philip Pape","startTime":145.74,"endTime":148.38,"body":"our back pocket, we can be"},{"speaker":"Philip Pape","startTime":145.74,"endTime":148.38,"body":"successful all the time,"},{"speaker":"Philip Pape","startTime":148.44,"endTime":152.61,"body":"forever. Now we're talking about"},{"speaker":"Philip Pape","startTime":148.44,"endTime":152.61,"body":"planning, tracking, real time"},{"speaker":"Philip Pape","startTime":152.61,"endTime":155.73,"body":"decision making, and even a few"},{"speaker":"Philip Pape","startTime":152.61,"endTime":155.73,"body":"little tricks I have at the end"},{"speaker":"Philip Pape","startTime":155.73,"endTime":158.64,"body":"of the podcast that you want to"},{"speaker":"Philip Pape","startTime":155.73,"endTime":158.64,"body":"stick around for that maybe you"},{"speaker":"Philip Pape","startTime":158.64,"endTime":162.93,"body":"haven't heard of. I'm arming you"},{"speaker":"Philip Pape","startTime":158.64,"endTime":162.93,"body":"with some strategies that are so"},{"speaker":"Philip Pape","startTime":162.93,"endTime":166.47,"body":"effective, that you're going to"},{"speaker":"Philip Pape","startTime":162.93,"endTime":166.47,"body":"wander out, wonder how you ever"},{"speaker":"Philip Pape","startTime":166.47,"endTime":169.14,"body":"dined out without them. And then"},{"speaker":"Philip Pape","startTime":166.47,"endTime":169.14,"body":"by the end of this episode,"},{"speaker":"Philip Pape","startTime":169.35,"endTime":171.84,"body":"you'll have a toolkit that will"},{"speaker":"Philip Pape","startTime":169.35,"endTime":171.84,"body":"make eating out not just"},{"speaker":"Philip Pape","startTime":171.84,"endTime":174.9,"body":"enjoyable, but also aligned with"},{"speaker":"Philip Pape","startTime":171.84,"endTime":174.9,"body":"your goals. So we can definitely"},{"speaker":"Philip Pape","startTime":174.9,"endTime":179.04,"body":"have your cake and eat it too,"},{"speaker":"Philip Pape","startTime":174.9,"endTime":179.04,"body":"literally and metaphorically. So"},{"speaker":"Philip Pape","startTime":179.04,"endTime":181.8,"body":"if you're ready to take control"},{"speaker":"Philip Pape","startTime":179.04,"endTime":181.8,"body":"of your dining experiences and"},{"speaker":"Philip Pape","startTime":181.8,"endTime":185.04,"body":"fuel your performance, both"},{"speaker":"Philip Pape","startTime":181.8,"endTime":185.04,"body":"inside and outside the gym,"},{"speaker":"Philip Pape","startTime":185.22,"endTime":188.91,"body":"let's dive into today's topic,"},{"speaker":"Philip Pape","startTime":185.22,"endTime":188.91,"body":"eating out while staying lean,"},{"speaker":"Philip Pape","startTime":189.06,"endTime":193.86,"body":"even during fat loss. So we know"},{"speaker":"Philip Pape","startTime":189.06,"endTime":193.86,"body":"the importance of this because"},{"speaker":"Philip Pape","startTime":193.86,"endTime":196.68,"body":"this is part of our everyday"},{"speaker":"Philip Pape","startTime":193.86,"endTime":196.68,"body":"life and living a lifestyle that"},{"speaker":"Philip Pape","startTime":196.68,"endTime":200.52,"body":"is aligned with our goals and"},{"speaker":"Philip Pape","startTime":196.68,"endTime":200.52,"body":"not thinking in terms of things"},{"speaker":"Philip Pape","startTime":200.52,"endTime":202.92,"body":"having to be exactly the same"},{"speaker":"Philip Pape","startTime":200.52,"endTime":202.92,"body":"way every day, but rather how do"},{"speaker":"Philip Pape","startTime":202.92,"endTime":205.17,"body":"we adapt to the real life"},{"speaker":"Philip Pape","startTime":202.92,"endTime":205.17,"body":"situations that come into our"},{"speaker":"Philip Pape","startTime":205.17,"endTime":208.71,"body":"lives? So I want to start with"},{"speaker":"Philip Pape","startTime":205.17,"endTime":208.71,"body":"planning ahead. In other words,"},{"speaker":"Philip Pape","startTime":208.71,"endTime":211.05,"body":"thinking about the fact that"},{"speaker":"Philip Pape","startTime":208.71,"endTime":211.05,"body":"these things will occur no"},{"speaker":"Philip Pape","startTime":211.05,"endTime":213.63,"body":"matter what kind of like, you"},{"speaker":"Philip Pape","startTime":211.05,"endTime":213.63,"body":"know, I don't know, if you"},{"speaker":"Philip Pape","startTime":213.63,"endTime":216.06,"body":"celebrate Christmas, it happens"},{"speaker":"Philip Pape","startTime":213.63,"endTime":216.06,"body":"every year on December 25, no"},{"speaker":"Philip Pape","startTime":216.06,"endTime":220.14,"body":"matter what. And to be surprised"},{"speaker":"Philip Pape","startTime":216.06,"endTime":220.14,"body":"that you didn't budget for some"},{"speaker":"Philip Pape","startTime":220.14,"endTime":224.04,"body":"gifts, is really on you, because"},{"speaker":"Philip Pape","startTime":220.14,"endTime":224.04,"body":"you knew it was coming. So we"},{"speaker":"Philip Pape","startTime":224.04,"endTime":227.37,"body":"know that dining out is going to"},{"speaker":"Philip Pape","startTime":224.04,"endTime":227.37,"body":"happen unless you live in a cave"},{"speaker":"Philip Pape","startTime":227.4,"endTime":232.62,"body":"again. So the role of planning"},{"speaker":"Philip Pape","startTime":227.4,"endTime":232.62,"body":"is to avoid these impulsive,"},{"speaker":"Philip Pape","startTime":233.01,"endTime":237.78,"body":"emotionally driven choices that"},{"speaker":"Philip Pape","startTime":233.01,"endTime":237.78,"body":"tend to be less nutritious or"},{"speaker":"Philip Pape","startTime":237.78,"endTime":240.78,"body":"healthy or what have you, less"},{"speaker":"Philip Pape","startTime":237.78,"endTime":240.78,"body":"aligned with our goals, right."},{"speaker":"Philip Pape","startTime":240.78,"endTime":244.05,"body":"That's the role of planning."},{"speaker":"Philip Pape","startTime":240.78,"endTime":244.05,"body":"There are also psychological"},{"speaker":"Philip Pape","startTime":244.05,"endTime":248.04,"body":"benefits of planning ahead. Some"},{"speaker":"Philip Pape","startTime":244.05,"endTime":248.04,"body":"people think the gut reaction to"},{"speaker":"Philip Pape","startTime":248.04,"endTime":252.0,"body":"planning is oh, that sounds like"},{"speaker":"Philip Pape","startTime":248.04,"endTime":252.0,"body":"work. But it actually reduces"},{"speaker":"Philip Pape","startTime":252.0,"endTime":255.93,"body":"your what's called decision"},{"speaker":"Philip Pape","startTime":252.0,"endTime":255.93,"body":"fatigue, right, the need to make"},{"speaker":"Philip Pape","startTime":255.93,"endTime":259.47,"body":"a decision in the moment"},{"speaker":"Philip Pape","startTime":255.93,"endTime":259.47,"body":"actually gives you clarity, and"},{"speaker":"Philip Pape","startTime":259.5,"endTime":262.59,"body":"reduces your stress, right? It"},{"speaker":"Philip Pape","startTime":259.5,"endTime":262.59,"body":"reduces the stress associated"},{"speaker":"Philip Pape","startTime":262.59,"endTime":266.49,"body":"with eating out because now you"},{"speaker":"Philip Pape","startTime":262.59,"endTime":266.49,"body":"have a plan at any one time. And"},{"speaker":"Philip Pape","startTime":266.49,"endTime":268.47,"body":"you're able to execute on it"},{"speaker":"Philip Pape","startTime":266.49,"endTime":268.47,"body":"without really thinking about"},{"speaker":"Philip Pape","startTime":268.47,"endTime":273.87,"body":"it. So one way to do this is to"},{"speaker":"Philip Pape","startTime":268.47,"endTime":273.87,"body":"research ahead of time, where"},{"speaker":"Philip Pape","startTime":273.87,"endTime":276.96,"body":"you're going and what's"},{"speaker":"Philip Pape","startTime":273.87,"endTime":276.96,"body":"available. So for a restaurant,"},{"speaker":"Philip Pape","startTime":276.96,"endTime":280.08,"body":"this would be using a"},{"speaker":"Philip Pape","startTime":276.96,"endTime":280.08,"body":"restaurants website, or their"},{"speaker":"Philip Pape","startTime":280.08,"endTime":283.29,"body":"app, you know, to look for"},{"speaker":"Philip Pape","startTime":280.08,"endTime":283.29,"body":"nutritional information if it's"},{"speaker":"Philip Pape","startTime":283.29,"endTime":286.77,"body":"a chain restaurant that"},{"speaker":"Philip Pape","startTime":283.29,"endTime":286.77,"body":"oftentimes by law, or just it's"},{"speaker":"Philip Pape","startTime":286.77,"endTime":289.05,"body":"a matter of course of business,"},{"speaker":"Philip Pape","startTime":286.77,"endTime":289.05,"body":"they'll have these up on their"},{"speaker":"Philip Pape","startTime":289.05,"endTime":292.2,"body":"website. If it's a more local"},{"speaker":"Philip Pape","startTime":289.05,"endTime":292.2,"body":"restaurant, oftentimes they"},{"speaker":"Philip Pape","startTime":292.2,"endTime":295.47,"body":"won't have that, but they will"},{"speaker":"Philip Pape","startTime":292.2,"endTime":295.47,"body":"at least have their menu. So you"},{"speaker":"Philip Pape","startTime":295.47,"endTime":297.78,"body":"can go and look on their menu"},{"speaker":"Philip Pape","startTime":295.47,"endTime":297.78,"body":"and start to browse ahead of"},{"speaker":"Philip Pape","startTime":297.78,"endTime":300.6,"body":"time. Think about the options"},{"speaker":"Philip Pape","startTime":297.78,"endTime":300.6,"body":"that you want. things that are"},{"speaker":"Philip Pape","startTime":300.78,"endTime":303.81,"body":"associated with your macro"},{"speaker":"Philip Pape","startTime":300.78,"endTime":303.81,"body":"targets with your goals with,"},{"speaker":"Philip Pape","startTime":304.08,"endTime":307.92,"body":"you know, protein rich food,"},{"speaker":"Philip Pape","startTime":304.08,"endTime":307.92,"body":"maybe lower oils and sugars and"},{"speaker":"Philip Pape","startTime":307.92,"endTime":311.19,"body":"fats, kind of the hidden fats,"},{"speaker":"Philip Pape","startTime":307.92,"endTime":311.19,"body":"but still things that you would"},{"speaker":"Philip Pape","startTime":311.19,"endTime":314.88,"body":"definitely enjoy. And very"},{"speaker":"Philip Pape","startTime":311.19,"endTime":314.88,"body":"common thing here is just think"},{"speaker":"Philip Pape","startTime":314.88,"endTime":318.42,"body":"about what you would eat at"},{"speaker":"Philip Pape","startTime":314.88,"endTime":318.42,"body":"home. And now, how would you"},{"speaker":"Philip Pape","startTime":318.42,"endTime":320.73,"body":"construct that? And now how"},{"speaker":"Philip Pape","startTime":318.42,"endTime":320.73,"body":"would you construct it from a"},{"speaker":"Philip Pape","startTime":320.73,"endTime":323.43,"body":"menu in a restaurant. Now,"},{"speaker":"Philip Pape","startTime":320.73,"endTime":323.43,"body":"granted, you're going to a"},{"speaker":"Philip Pape","startTime":323.43,"endTime":326.22,"body":"restaurant because it's a"},{"speaker":"Philip Pape","startTime":323.43,"endTime":326.22,"body":"special occasion. Even if it is"},{"speaker":"Philip Pape","startTime":326.22,"endTime":329.07,"body":"a once a week week thing, it's"},{"speaker":"Philip Pape","startTime":326.22,"endTime":329.07,"body":"still special, right? And you're"},{"speaker":"Philip Pape","startTime":329.1,"endTime":332.97,"body":"probably doing it to enjoy"},{"speaker":"Philip Pape","startTime":329.1,"endTime":332.97,"body":"company and go out and have a"},{"speaker":"Philip Pape","startTime":332.97,"endTime":336.75,"body":"different environment and so on."},{"speaker":"Philip Pape","startTime":332.97,"endTime":336.75,"body":"And you can still choose foods"},{"speaker":"Philip Pape","startTime":336.75,"endTime":338.46,"body":"that are similar to what you"},{"speaker":"Philip Pape","startTime":336.75,"endTime":338.46,"body":"would eat at home, even though"},{"speaker":"Philip Pape","startTime":338.46,"endTime":341.19,"body":"prepared by someone else, maybe,"},{"speaker":"Philip Pape","startTime":338.46,"endTime":341.19,"body":"maybe they're a better cook than"},{"speaker":"Philip Pape","startTime":341.19,"endTime":343.56,"body":"you maybe different seasonings"},{"speaker":"Philip Pape","startTime":341.19,"endTime":343.56,"body":"and so on. So we're talking"},{"speaker":"Philip Pape","startTime":343.83,"endTime":347.46,"body":"things like lean meats and"},{"speaker":"Philip Pape","startTime":343.83,"endTime":347.46,"body":"vegetables and things that where"},{"speaker":"Philip Pape","startTime":347.46,"endTime":350.4,"body":"you can see the ingredients, and"},{"speaker":"Philip Pape","startTime":347.46,"endTime":350.4,"body":"so on. So it's really up to you"},{"speaker":"Philip Pape","startTime":350.4,"endTime":353.46,"body":"to do that. But definitely look"},{"speaker":"Philip Pape","startTime":350.4,"endTime":353.46,"body":"at it ahead of time, if you can."},{"speaker":"Philip Pape","startTime":353.91,"endTime":357.75,"body":"And then to go along with this,"},{"speaker":"Philip Pape","startTime":353.91,"endTime":357.75,"body":"let's say you don't have access"},{"speaker":"Philip Pape","startTime":357.75,"endTime":360.42,"body":"to the menu, or you don't have"},{"speaker":"Philip Pape","startTime":357.75,"endTime":360.42,"body":"time to look at the menu or"},{"speaker":"Philip Pape","startTime":360.72,"endTime":363.54,"body":"whatever. Or you don't even know"},{"speaker":"Philip Pape","startTime":360.72,"endTime":363.54,"body":"where you're going, for example,"},{"speaker":"Philip Pape","startTime":363.54,"endTime":366.57,"body":"you know, somebody else is"},{"speaker":"Philip Pape","startTime":363.54,"endTime":366.57,"body":"taking you there, you can set"},{"speaker":"Philip Pape","startTime":366.57,"endTime":368.28,"body":"what's called a you can set for"},{"speaker":"Philip Pape","startTime":366.57,"endTime":368.28,"body":"yourself what's called a"},{"speaker":"Philip Pape","startTime":368.28,"endTime":371.58,"body":"personal food plan. Okay, this"},{"speaker":"Philip Pape","startTime":368.28,"endTime":371.58,"body":"is not a meal plan, not a meal"},{"speaker":"Philip Pape","startTime":371.58,"endTime":375.18,"body":"plan where you have, this is"},{"speaker":"Philip Pape","startTime":371.58,"endTime":375.18,"body":"what you eat, when and how much."},{"speaker":"Philip Pape","startTime":375.36,"endTime":378.93,"body":"But a food plan is more your"},{"speaker":"Philip Pape","startTime":375.36,"endTime":378.93,"body":"guidelines, I hate to say the"},{"speaker":"Philip Pape","startTime":378.93,"endTime":383.55,"body":"word rules, because rules always"},{"speaker":"Philip Pape","startTime":378.93,"endTime":383.55,"body":"imply rigidity. But these are"},{"speaker":"Philip Pape","startTime":383.55,"endTime":387.03,"body":"your own personal rules for"},{"speaker":"Philip Pape","startTime":383.55,"endTime":387.03,"body":"yourself. So you still have 100%"},{"speaker":"Philip Pape","startTime":387.03,"endTime":390.75,"body":"of the power, and agency. So"},{"speaker":"Philip Pape","startTime":387.03,"endTime":390.75,"body":"setting your guidelines for the"},{"speaker":"Philip Pape","startTime":390.75,"endTime":395.28,"body":"food choices. When you can't see"},{"speaker":"Philip Pape","startTime":390.75,"endTime":395.28,"body":"the menu ahead of time, like we"},{"speaker":"Philip Pape","startTime":395.28,"endTime":399.87,"body":"just talked about prioritizing"},{"speaker":"Philip Pape","startTime":395.28,"endTime":399.87,"body":"lean protein, and vegetables, or"},{"speaker":"Philip Pape","startTime":399.93,"endTime":403.2,"body":"deciding how many drinks you're"},{"speaker":"Philip Pape","startTime":399.93,"endTime":403.2,"body":"going to enjoy what type or what"},{"speaker":"Philip Pape","startTime":403.2,"endTime":407.04,"body":"types of desserts or appetizers,"},{"speaker":"Philip Pape","startTime":403.2,"endTime":407.04,"body":"you can get as broad or specific"},{"speaker":"Philip Pape","startTime":407.04,"endTime":409.23,"body":"as you want, you can get as"},{"speaker":"Philip Pape","startTime":407.04,"endTime":409.23,"body":"detailed or not as you want"},{"speaker":"Philip Pape","startTime":409.23,"endTime":412.08,"body":"whatever works for you. And this"},{"speaker":"Philip Pape","startTime":409.23,"endTime":412.08,"body":"could be in your head, this"},{"speaker":"Philip Pape","startTime":412.08,"endTime":414.54,"body":"could be on an index card, you"},{"speaker":"Philip Pape","startTime":412.08,"endTime":414.54,"body":"know, in your pocket, this could"},{"speaker":"Philip Pape","startTime":414.54,"endTime":418.65,"body":"be in your phone in a note app,"},{"speaker":"Philip Pape","startTime":414.54,"endTime":418.65,"body":"or reminder what happened. super"},{"speaker":"Philip Pape","startTime":418.65,"endTime":423.18,"body":"flexible, okay. The other thing"},{"speaker":"Philip Pape","startTime":418.65,"endTime":423.18,"body":"you can do ahead of time, is log"},{"speaker":"Philip Pape","startTime":423.21,"endTime":427.92,"body":"your meal ahead of time either"},{"speaker":"Philip Pape","startTime":423.21,"endTime":427.92,"body":"as a planning mechanism, or"},{"speaker":"Philip Pape","startTime":427.92,"endTime":430.35,"body":"because that's exactly what"},{"speaker":"Philip Pape","startTime":427.92,"endTime":430.35,"body":"you're gonna get. And so what I"},{"speaker":"Philip Pape","startTime":430.35,"endTime":433.71,"body":"mean is, a planning mechanism"},{"speaker":"Philip Pape","startTime":430.35,"endTime":433.71,"body":"could be, you know, generally"},{"speaker":"Philip Pape","startTime":433.71,"endTime":436.32,"body":"what kind of restaurant you're"},{"speaker":"Philip Pape","startTime":433.71,"endTime":436.32,"body":"going to, and what you want to"},{"speaker":"Philip Pape","startTime":436.32,"endTime":439.05,"body":"eat. So you go ahead and you pre"},{"speaker":"Philip Pape","startTime":436.32,"endTime":439.05,"body":"log it, you know, maybe Today's"},{"speaker":"Philip Pape","startTime":439.05,"endTime":441.21,"body":"Friday, and tomorrow, Saturday,"},{"speaker":"Philip Pape","startTime":439.05,"endTime":441.21,"body":"you're gonna go out on Saturday,"},{"speaker":"Philip Pape","startTime":441.48,"endTime":444.78,"body":"you go ahead and log it in your"},{"speaker":"Philip Pape","startTime":441.48,"endTime":444.78,"body":"app. Now, again, I use macro"},{"speaker":"Philip Pape","startTime":444.78,"endTime":447.72,"body":"factor, I highly recommend it."},{"speaker":"Philip Pape","startTime":444.78,"endTime":447.72,"body":"If you're going to use it, I'll"},{"speaker":"Philip Pape","startTime":447.72,"endTime":451.08,"body":"include a link in the show notes"},{"speaker":"Philip Pape","startTime":447.72,"endTime":451.08,"body":"with my code to get to an extra"},{"speaker":"Philip Pape","startTime":451.08,"endTime":455.13,"body":"free week, my code is Wits \u0026"},{"speaker":"Philip Pape","startTime":451.08,"endTime":455.13,"body":"Weights. So you go download"},{"speaker":"Philip Pape","startTime":455.13,"endTime":458.94,"body":"macro factor from the App Store,"},{"speaker":"Philip Pape","startTime":455.13,"endTime":458.94,"body":"and use my code Wits \u0026 Weights,"},{"speaker":"Philip Pape","startTime":459.27,"endTime":461.55,"body":"and it's a great meal planning"},{"speaker":"Philip Pape","startTime":459.27,"endTime":461.55,"body":"tool, because you can log the"},{"speaker":"Philip Pape","startTime":461.55,"endTime":463.83,"body":"meal, you can see what the"},{"speaker":"Philip Pape","startTime":461.55,"endTime":463.83,"body":"impact is on your macros and"},{"speaker":"Philip Pape","startTime":463.83,"endTime":466.98,"body":"calories. And then you can then"},{"speaker":"Philip Pape","startTime":463.83,"endTime":466.98,"body":"you have a few choices to make,"},{"speaker":"Philip Pape","startTime":466.98,"endTime":469.11,"body":"you can either adjust what"},{"speaker":"Philip Pape","startTime":466.98,"endTime":469.11,"body":"you're going to have at the"},{"speaker":"Philip Pape","startTime":469.11,"endTime":473.28,"body":"restaurant, because it's just"},{"speaker":"Philip Pape","startTime":469.11,"endTime":473.28,"body":"too far off of what you want. Or"},{"speaker":"Philip Pape","startTime":473.4,"endTime":477.33,"body":"you can plan the rest of your"},{"speaker":"Philip Pape","startTime":473.4,"endTime":477.33,"body":"day ahead of time, or even today"},{"speaker":"Philip Pape","startTime":477.33,"endTime":480.36,"body":"or this week leading up to that"},{"speaker":"Philip Pape","startTime":477.33,"endTime":480.36,"body":"day, so that the whole week"},{"speaker":"Philip Pape","startTime":480.51,"endTime":483.69,"body":"works out the way you want it"},{"speaker":"Philip Pape","startTime":480.51,"endTime":483.69,"body":"to. And one way to do this is"},{"speaker":"Philip Pape","startTime":483.69,"endTime":488.28,"body":"what we call calorie banking."},{"speaker":"Philip Pape","startTime":483.69,"endTime":488.28,"body":"And that is just earlier in the"},{"speaker":"Philip Pape","startTime":488.28,"endTime":491.37,"body":"day, or even earlier in the"},{"speaker":"Philip Pape","startTime":488.28,"endTime":491.37,"body":"week, just making sure that you"},{"speaker":"Philip Pape","startTime":491.37,"endTime":494.37,"body":"are hitting maybe a little bit"},{"speaker":"Philip Pape","startTime":491.37,"endTime":494.37,"body":"more tight, tighter calorie"},{"speaker":"Philip Pape","startTime":494.37,"endTime":497.01,"body":"target. So this is especially"},{"speaker":"Philip Pape","startTime":494.37,"endTime":497.01,"body":"the case if you're at"},{"speaker":"Philip Pape","startTime":497.01,"endTime":499.44,"body":"maintenance or in fat loss,"},{"speaker":"Philip Pape","startTime":497.01,"endTime":499.44,"body":"where you're trying not to"},{"speaker":"Philip Pape","startTime":499.44,"endTime":501.75,"body":"exceed a certain number of"},{"speaker":"Philip Pape","startTime":499.44,"endTime":501.75,"body":"calories each week, because"},{"speaker":"Philip Pape","startTime":501.75,"endTime":506.13,"body":"you're trying to induce a"},{"speaker":"Philip Pape","startTime":501.75,"endTime":506.13,"body":"certain change in your body mass"},{"speaker":"Philip Pape","startTime":506.16,"endTime":510.33,"body":"and your fat mass over time. If"},{"speaker":"Philip Pape","startTime":506.16,"endTime":510.33,"body":"let's say your daily calorie"},{"speaker":"Philip Pape","startTime":510.33,"endTime":514.02,"body":"goal is 1800, you might say"},{"speaker":"Philip Pape","startTime":510.33,"endTime":514.02,"body":"okay, I'm going to aim for about"},{"speaker":"Philip Pape","startTime":514.02,"endTime":519.3,"body":"1600 each day for five days"},{"speaker":"Philip Pape","startTime":514.02,"endTime":519.3,"body":"leading up to this special"},{"speaker":"Philip Pape","startTime":519.3,"endTime":522.12,"body":"event, and I'm gonna sort of"},{"speaker":"Philip Pape","startTime":519.3,"endTime":522.12,"body":"bank 1000 calories for the week."},{"speaker":"Philip Pape","startTime":522.39,"endTime":524.79,"body":"To add to that day, that's"},{"speaker":"Philip Pape","startTime":522.39,"endTime":524.79,"body":"perfectly fine, right? It's just"},{"speaker":"Philip Pape","startTime":524.79,"endTime":528.09,"body":"shifting calories, you're not"},{"speaker":"Philip Pape","startTime":524.79,"endTime":528.09,"body":"doing it in an obsessive way,"},{"speaker":"Philip Pape","startTime":528.09,"endTime":530.85,"body":"like down to the ground down to"},{"speaker":"Philip Pape","startTime":528.09,"endTime":530.85,"body":"the down to the calories really"},{"speaker":"Philip Pape","startTime":530.85,"endTime":533.7,"body":"just being smart and planning"},{"speaker":"Philip Pape","startTime":530.85,"endTime":533.7,"body":"ahead, making it all work."},{"speaker":"Philip Pape","startTime":534.24,"endTime":536.19,"body":"Alright, so that's everything,"},{"speaker":"Philip Pape","startTime":534.24,"endTime":536.19,"body":"those are things you can do"},{"speaker":"Philip Pape","startTime":536.22,"endTime":541.92,"body":"ahead of time. The second thing"},{"speaker":"Philip Pape","startTime":536.22,"endTime":541.92,"body":"you can do is tracking. Alright,"},{"speaker":"Philip Pape","startTime":541.92,"endTime":544.29,"body":"so we're going to talk about how"},{"speaker":"Philip Pape","startTime":541.92,"endTime":544.29,"body":"to track all this stuff, because"},{"speaker":"Philip Pape","startTime":544.29,"endTime":547.71,"body":"I get a lot of concerned"},{"speaker":"Philip Pape","startTime":544.29,"endTime":547.71,"body":"questions, both from clients,"},{"speaker":"Philip Pape","startTime":547.71,"endTime":551.73,"body":"and really anybody listening who"},{"speaker":"Philip Pape","startTime":547.71,"endTime":551.73,"body":"says, Well, I'm gonna go on a"},{"speaker":"Philip Pape","startTime":551.73,"endTime":554.46,"body":"trip for the weekend, I have no"},{"speaker":"Philip Pape","startTime":551.73,"endTime":554.46,"body":"idea if I can track and this and"},{"speaker":"Philip Pape","startTime":554.46,"endTime":557.73,"body":"that. And it's understandable"},{"speaker":"Philip Pape","startTime":554.46,"endTime":557.73,"body":"that you don't want to take your"},{"speaker":"Philip Pape","startTime":557.76,"endTime":561.12,"body":"scale at your party scale or"},{"speaker":"Philip Pape","startTime":557.76,"endTime":561.12,"body":"your food scale on a trip,"},{"speaker":"Philip Pape","startTime":561.12,"endTime":564.06,"body":"right? We don't want to be seen"},{"speaker":"Philip Pape","startTime":561.12,"endTime":564.06,"body":"as weird or that person who's"},{"speaker":"Philip Pape","startTime":564.06,"endTime":566.79,"body":"doing that. If you want to do"},{"speaker":"Philip Pape","startTime":564.06,"endTime":566.79,"body":"that, if it makes sense to do"},{"speaker":"Philip Pape","startTime":566.79,"endTime":569.73,"body":"that. That's your choice, right?"},{"speaker":"Philip Pape","startTime":566.79,"endTime":569.73,"body":"But let's say you don't. All"},{"speaker":"Philip Pape","startTime":569.73,"endTime":573.78,"body":"right, so we're talking about"},{"speaker":"Philip Pape","startTime":569.73,"endTime":573.78,"body":"flexible dieting here, right?"},{"speaker":"Philip Pape","startTime":573.96,"endTime":577.59,"body":"The idea of fitting various"},{"speaker":"Philip Pape","startTime":573.96,"endTime":577.59,"body":"foods that you enjoy into your"},{"speaker":"Philip Pape","startTime":577.59,"endTime":580.44,"body":"macros and calorie goals as well"},{"speaker":"Philip Pape","startTime":577.59,"endTime":580.44,"body":"as your other goals like"},{"speaker":"Philip Pape","startTime":580.44,"endTime":583.92,"body":"digestion, hunger, how it makes"},{"speaker":"Philip Pape","startTime":580.44,"endTime":583.92,"body":"you feel performance training,"},{"speaker":"Philip Pape","startTime":583.92,"endTime":587.31,"body":"and so on. Right? It's not just"},{"speaker":"Philip Pape","startTime":583.92,"endTime":587.31,"body":"about macros. In fact, I'm gonna"},{"speaker":"Philip Pape","startTime":587.31,"endTime":589.23,"body":"talk about that in a future"},{"speaker":"Philip Pape","startTime":587.31,"endTime":589.23,"body":"episode where we compare"},{"speaker":"Philip Pape","startTime":589.23,"endTime":592.44,"body":"flexible dieting to If It Fits"},{"speaker":"Philip Pape","startTime":589.23,"endTime":592.44,"body":"Your Macros, so stay tuned for"},{"speaker":"Philip Pape","startTime":592.44,"endTime":600.0,"body":"that. But the idea here is that"},{"speaker":"Philip Pape","startTime":592.44,"endTime":600.0,"body":"we want to at least log the meat"},{"speaker":"Philip Pape","startTime":600.0,"endTime":604.5,"body":"To the restaurant in some way,"},{"speaker":"Philip Pape","startTime":600.0,"endTime":604.5,"body":"that's within about 30%."},{"speaker":"Philip Pape","startTime":604.68,"endTime":610.44,"body":"Accurate, believe it or not,"},{"speaker":"Philip Pape","startTime":604.68,"endTime":610.44,"body":"yeah, 30% is sufficient to get"},{"speaker":"Philip Pape","startTime":610.44,"endTime":614.88,"body":"useful data when compared to not"},{"speaker":"Philip Pape","startTime":610.44,"endTime":614.88,"body":"tracking at all. So that's a"},{"speaker":"Philip Pape","startTime":614.88,"endTime":617.76,"body":"nice wide tolerance fact is very"},{"speaker":"Philip Pape","startTime":614.88,"endTime":617.76,"body":"consistent with the idea of"},{"speaker":"Philip Pape","startTime":617.76,"endTime":621.09,"body":"flexibility. In that even our"},{"speaker":"Philip Pape","startTime":617.76,"endTime":621.09,"body":"login has some flexibility built"},{"speaker":"Philip Pape","startTime":621.09,"endTime":625.68,"body":"in. So the if you're using macro"},{"speaker":"Philip Pape","startTime":621.09,"endTime":625.68,"body":"factor, for example, the way I"},{"speaker":"Philip Pape","startTime":625.68,"endTime":629.76,"body":"would do this is first you can"},{"speaker":"Philip Pape","startTime":625.68,"endTime":629.76,"body":"search for either the exact item"},{"speaker":"Philip Pape","startTime":629.79,"endTime":632.25,"body":"at that restaurant, like if it's"},{"speaker":"Philip Pape","startTime":629.79,"endTime":632.25,"body":"a chain restaurant, you can"},{"speaker":"Philip Pape","startTime":632.25,"endTime":635.16,"body":"search the chains name, and then"},{"speaker":"Philip Pape","startTime":632.25,"endTime":635.16,"body":"the food item, and you'll"},{"speaker":"Philip Pape","startTime":635.16,"endTime":638.22,"body":"probably find it you'll find"},{"speaker":"Philip Pape","startTime":635.16,"endTime":638.22,"body":"both the like combination"},{"speaker":"Philip Pape","startTime":638.22,"endTime":641.25,"body":"dishes, or like named dishes"},{"speaker":"Philip Pape","startTime":638.22,"endTime":641.25,"body":"they have in the menu, you might"},{"speaker":"Philip Pape","startTime":641.25,"endTime":643.89,"body":"also find their side dishes and"},{"speaker":"Philip Pape","startTime":641.25,"endTime":643.89,"body":"kind of construct it together."},{"speaker":"Philip Pape","startTime":644.31,"endTime":647.22,"body":"And that makes it pretty easy."},{"speaker":"Philip Pape","startTime":644.31,"endTime":647.22,"body":"And then you can just log the"},{"speaker":"Philip Pape","startTime":647.22,"endTime":650.34,"body":"amount you expect to have. And I"},{"speaker":"Philip Pape","startTime":647.22,"endTime":650.34,"body":"always like to add a little bit"},{"speaker":"Philip Pape","startTime":650.34,"endTime":655.44,"body":"of buffer or a little bit of"},{"speaker":"Philip Pape","startTime":650.34,"endTime":655.44,"body":"extra calories. So what I'll do"},{"speaker":"Philip Pape","startTime":655.44,"endTime":658.23,"body":"is let's say you go to Chipotle,"},{"speaker":"Philip Pape","startTime":655.44,"endTime":658.23,"body":"and you get a protein bowl log"},{"speaker":"Philip Pape","startTime":658.23,"endTime":662.94,"body":"it is like 1.2, or 1.25, just to"},{"speaker":"Philip Pape","startTime":658.23,"endTime":662.94,"body":"account for the fact that"},{"speaker":"Philip Pape","startTime":662.97,"endTime":666.66,"body":"they're not going to dish it the"},{"speaker":"Philip Pape","startTime":662.97,"endTime":666.66,"body":"exact same way each time. And so"},{"speaker":"Philip Pape","startTime":666.66,"endTime":668.7,"body":"I want to be conservative,"},{"speaker":"Philip Pape","startTime":666.66,"endTime":668.7,"body":"that's during fat loss. Now, if"},{"speaker":"Philip Pape","startTime":668.7,"endTime":673.02,"body":"you're trying to gain weight,"},{"speaker":"Philip Pape","startTime":668.7,"endTime":673.02,"body":"maybe you just log one, and then"},{"speaker":"Philip Pape","startTime":673.02,"endTime":675.57,"body":"be okay with it if it's"},{"speaker":"Philip Pape","startTime":673.02,"endTime":675.57,"body":"overestimated, because you're"},{"speaker":"Philip Pape","startTime":675.57,"endTime":679.44,"body":"trying to get more calories"},{"speaker":"Philip Pape","startTime":675.57,"endTime":679.44,"body":"anyway. So that's one way."},{"speaker":"Philip Pape","startTime":679.47,"endTime":681.87,"body":"Another way is if you go into a"},{"speaker":"Philip Pape","startTime":679.47,"endTime":681.87,"body":"restaurant where it's not in the"},{"speaker":"Philip Pape","startTime":681.87,"endTime":684.75,"body":"database, you can still search"},{"speaker":"Philip Pape","startTime":681.87,"endTime":684.75,"body":"for similar foods. So if it's"},{"speaker":"Philip Pape","startTime":684.75,"endTime":687.66,"body":"going to be a sirloin steak,"},{"speaker":"Philip Pape","startTime":684.75,"endTime":687.66,"body":"just look for sirloin steak. Now"},{"speaker":"Philip Pape","startTime":687.66,"endTime":692.64,"body":"here, I like to add extra fat in"},{"speaker":"Philip Pape","startTime":687.66,"endTime":692.64,"body":"the form of usually just a"},{"speaker":"Philip Pape","startTime":692.64,"endTime":696.03,"body":"butter or extra virgin olive oil"},{"speaker":"Philip Pape","startTime":692.64,"endTime":696.03,"body":"doesn't really matter. But just"},{"speaker":"Philip Pape","startTime":696.03,"endTime":699.96,"body":"throw in a few extra tablespoons"},{"speaker":"Philip Pape","startTime":696.03,"endTime":699.96,"body":"in there probably, you know, an"},{"speaker":"Philip Pape","startTime":699.96,"endTime":704.07,"body":"extra 100 to 200 calories worth"},{"speaker":"Philip Pape","startTime":699.96,"endTime":704.07,"body":"of fat just in case, they're"},{"speaker":"Philip Pape","startTime":704.1,"endTime":706.41,"body":"dumping that stuff in there."},{"speaker":"Philip Pape","startTime":704.1,"endTime":706.41,"body":"And, of course, when you get"},{"speaker":"Philip Pape","startTime":706.41,"endTime":708.6,"body":"your food, I mean, I've had"},{"speaker":"Philip Pape","startTime":706.41,"endTime":708.6,"body":"dishes where it was like,"},{"speaker":"Philip Pape","startTime":708.9,"endTime":714.0,"body":"obvious that the oil is just"},{"speaker":"Philip Pape","startTime":708.9,"endTime":714.0,"body":"oozing out of every, every inch"},{"speaker":"Philip Pape","startTime":714.0,"endTime":717.18,"body":"of the dish. And I definitely"},{"speaker":"Philip Pape","startTime":714.0,"endTime":717.18,"body":"padded that fat number when I"},{"speaker":"Philip Pape","startTime":717.18,"endTime":721.32,"body":"logged it. So just be aware of"},{"speaker":"Philip Pape","startTime":717.18,"endTime":721.32,"body":"those things. Which is also why"},{"speaker":"Philip Pape","startTime":721.32,"endTime":723.33,"body":"I like to choose things that"},{"speaker":"Philip Pape","startTime":721.32,"endTime":723.33,"body":"don't have a lot of hidden"},{"speaker":"Philip Pape","startTime":723.33,"endTime":726.03,"body":"ingredients, things that you can"},{"speaker":"Philip Pape","startTime":723.33,"endTime":726.03,"body":"just see, you know, steamed"},{"speaker":"Philip Pape","startTime":726.03,"endTime":730.77,"body":"vegetables and, and dry rubbed"},{"speaker":"Philip Pape","startTime":726.03,"endTime":730.77,"body":"meats and things like that. And"},{"speaker":"Philip Pape","startTime":730.77,"endTime":733.02,"body":"the other thing is you could do"},{"speaker":"Philip Pape","startTime":730.77,"endTime":733.02,"body":"is if the restaurant has"},{"speaker":"Philip Pape","startTime":733.02,"endTime":737.4,"body":"nutritional info, but the input,"},{"speaker":"Philip Pape","startTime":733.02,"endTime":737.4,"body":"the actual dish isn't in the"},{"speaker":"Philip Pape","startTime":737.4,"endTime":741.63,"body":"database, you can do a custom"},{"speaker":"Philip Pape","startTime":737.4,"endTime":741.63,"body":"food based on that info, or"},{"speaker":"Philip Pape","startTime":741.63,"endTime":743.79,"body":"based on the whole meal or"},{"speaker":"Philip Pape","startTime":741.63,"endTime":743.79,"body":"whatever, right, like some"},{"speaker":"Philip Pape","startTime":743.79,"endTime":747.06,"body":"restaurants will have, let's say"},{"speaker":"Philip Pape","startTime":743.79,"endTime":747.06,"body":"a steak dish, and then all the"},{"speaker":"Philip Pape","startTime":747.06,"endTime":749.49,"body":"possible sides. And I'll give"},{"speaker":"Philip Pape","startTime":747.06,"endTime":749.49,"body":"you all the macros and calories"},{"speaker":"Philip Pape","startTime":749.49,"endTime":753.12,"body":"in a big chart, you could just"},{"speaker":"Philip Pape","startTime":749.49,"endTime":753.12,"body":"quickly log that as a quick add"},{"speaker":"Philip Pape","startTime":753.12,"endTime":755.73,"body":"or as a custom food in your"},{"speaker":"Philip Pape","startTime":753.12,"endTime":755.73,"body":"database. So I'm making it sound"},{"speaker":"Philip Pape","startTime":755.73,"endTime":757.83,"body":"a little complicated, but it"},{"speaker":"Philip Pape","startTime":755.73,"endTime":757.83,"body":"really isn't, once you do it,"},{"speaker":"Philip Pape","startTime":758.49,"endTime":761.19,"body":"really it's no different than"},{"speaker":"Philip Pape","startTime":758.49,"endTime":761.19,"body":"logging it at home. And the idea"},{"speaker":"Philip Pape","startTime":761.19,"endTime":764.52,"body":"here is you're not going to be"},{"speaker":"Philip Pape","startTime":761.19,"endTime":764.52,"body":"weighing in on a food scale. If"},{"speaker":"Philip Pape","startTime":764.52,"endTime":767.07,"body":"you can weigh in on a food"},{"speaker":"Philip Pape","startTime":764.52,"endTime":767.07,"body":"scale, and you're that's part of"},{"speaker":"Philip Pape","startTime":767.07,"endTime":768.9,"body":"what you're doing. Of course, it"},{"speaker":"Philip Pape","startTime":767.07,"endTime":768.9,"body":"gives you a little more"},{"speaker":"Philip Pape","startTime":768.9,"endTime":773.49,"body":"accuracy. But I'm not suggesting"},{"speaker":"Philip Pape","startTime":768.9,"endTime":773.49,"body":"to do that when you go out. And"},{"speaker":"Philip Pape","startTime":773.49,"endTime":777.24,"body":"then the other thing is"},{"speaker":"Philip Pape","startTime":773.49,"endTime":777.24,"body":"eyeballing your portions. So"},{"speaker":"Philip Pape","startTime":777.36,"endTime":780.81,"body":"when you log it, if it isn't a"},{"speaker":"Philip Pape","startTime":777.36,"endTime":780.81,"body":"standard, like the protein"},{"speaker":"Philip Pape","startTime":780.81,"endTime":783.33,"body":"bullet Chipotle, where it's a"},{"speaker":"Philip Pape","startTime":780.81,"endTime":783.33,"body":"protein bowl, and it just has"},{"speaker":"Philip Pape","startTime":783.33,"endTime":786.54,"body":"everything in there. If you're"},{"speaker":"Philip Pape","startTime":783.33,"endTime":786.54,"body":"if you're, if you're logging"},{"speaker":"Philip Pape","startTime":786.54,"endTime":790.02,"body":"separate ingredients of the"},{"speaker":"Philip Pape","startTime":786.54,"endTime":790.02,"body":"dish, you can"},{"speaker":"Philip Pape","startTime":791.58,"endTime":794.82,"body":"Oh, first of all overestimate a"},{"speaker":"Philip Pape","startTime":791.58,"endTime":794.82,"body":"little bit, but I like to log"},{"speaker":"Philip Pape","startTime":794.85,"endTime":798.72,"body":"everything in grams. From the"},{"speaker":"Philip Pape","startTime":794.85,"endTime":798.72,"body":"day I start tracking, and I ask"},{"speaker":"Philip Pape","startTime":798.72,"endTime":802.2,"body":"my clients to do this too early"},{"speaker":"Philip Pape","startTime":798.72,"endTime":802.2,"body":"on, I say, look, try, try to log"},{"speaker":"Philip Pape","startTime":802.23,"endTime":806.4,"body":"everything in grams, food,"},{"speaker":"Philip Pape","startTime":802.23,"endTime":806.4,"body":"beverages, whatever. Meat, you"},{"speaker":"Philip Pape","startTime":806.4,"endTime":808.77,"body":"know, don't definitely don't use"},{"speaker":"Philip Pape","startTime":806.4,"endTime":808.77,"body":"tablespoons and cups, because"},{"speaker":"Philip Pape","startTime":808.77,"endTime":811.23,"body":"those are definitely not"},{"speaker":"Philip Pape","startTime":808.77,"endTime":811.23,"body":"accurate. But even pounds and"},{"speaker":"Philip Pape","startTime":811.23,"endTime":814.29,"body":"ounces, I would, instead of that"},{"speaker":"Philip Pape","startTime":811.23,"endTime":814.29,"body":"use grams, so that you're"},{"speaker":"Philip Pape","startTime":814.29,"endTime":817.02,"body":"thinking in grams all the time."},{"speaker":"Philip Pape","startTime":814.29,"endTime":817.02,"body":"And it's a normalized unit of"},{"speaker":"Philip Pape","startTime":817.02,"endTime":820.29,"body":"measurement. So when you see on"},{"speaker":"Philip Pape","startTime":817.02,"endTime":820.29,"body":"a plate, I've got some steak and"},{"speaker":"Philip Pape","startTime":820.29,"endTime":823.65,"body":"potatoes and asparagus, okay,"},{"speaker":"Philip Pape","startTime":820.29,"endTime":823.65,"body":"that's like 150 grams of that"},{"speaker":"Philip Pape","startTime":823.65,"endTime":826.95,"body":"100 grams of that 125 grams that"},{"speaker":"Philip Pape","startTime":823.65,"endTime":826.95,"body":"you know, again, within 30% is"},{"speaker":"Philip Pape","startTime":826.95,"endTime":830.28,"body":"fine. And that's what you can"},{"speaker":"Philip Pape","startTime":826.95,"endTime":830.28,"body":"estimate it in your head. Now,"},{"speaker":"Philip Pape","startTime":830.58,"endTime":833.55,"body":"when you track it, it could be"},{"speaker":"Philip Pape","startTime":830.58,"endTime":833.55,"body":"it could be right then in there,"},{"speaker":"Philip Pape","startTime":833.55,"endTime":835.98,"body":"but most people don't want to"},{"speaker":"Philip Pape","startTime":833.55,"endTime":835.98,"body":"whip out their phone in front of"},{"speaker":"Philip Pape","startTime":835.98,"endTime":839.04,"body":"company, you know, that's rude,"},{"speaker":"Philip Pape","startTime":835.98,"endTime":839.04,"body":"and track in front of them. So"},{"speaker":"Philip Pape","startTime":839.34,"endTime":842.04,"body":"you can quickly take a photo of"},{"speaker":"Philip Pape","startTime":839.34,"endTime":842.04,"body":"it, which takes like two"},{"speaker":"Philip Pape","startTime":842.04,"endTime":846.66,"body":"seconds. And then later on, you"},{"speaker":"Philip Pape","startTime":842.04,"endTime":846.66,"body":"can log it or just look at it"},{"speaker":"Philip Pape","startTime":846.69,"endTime":849.24,"body":"and just know what you got and"},{"speaker":"Philip Pape","startTime":846.69,"endTime":849.24,"body":"remember it and do it later on."},{"speaker":"Philip Pape","startTime":849.51,"endTime":853.56,"body":"Get we're trying to get within"},{"speaker":"Philip Pape","startTime":849.51,"endTime":853.56,"body":"30% for my clients, sometimes we"},{"speaker":"Philip Pape","startTime":853.56,"endTime":855.69,"body":"play a guessing game where"},{"speaker":"Philip Pape","startTime":853.56,"endTime":855.69,"body":"they'll take a picture, they'll"},{"speaker":"Philip Pape","startTime":855.69,"endTime":858.9,"body":"send it to me later along with"},{"speaker":"Philip Pape","startTime":855.69,"endTime":858.9,"body":"their guests for how they logged"},{"speaker":"Philip Pape","startTime":858.9,"endTime":861.51,"body":"it with calories macros, and"},{"speaker":"Philip Pape","startTime":858.9,"endTime":861.51,"body":"then I independently will guess"},{"speaker":"Philip Pape","startTime":861.51,"endTime":864.12,"body":"and we'll see see where they"},{"speaker":"Philip Pape","startTime":861.51,"endTime":864.12,"body":"meet because this kind of trains"},{"speaker":"Philip Pape","startTime":864.12,"endTime":867.78,"body":"you to get used to what"},{"speaker":"Philip Pape","startTime":864.12,"endTime":867.78,"body":"something looks like. Hey, this"},{"speaker":"Philip Pape","startTime":867.78,"endTime":870.18,"body":"is Philip and I hope you're"},{"speaker":"Philip Pape","startTime":867.78,"endTime":870.18,"body":"enjoying this episode of Wits \u0026"},{"speaker":"Philip Pape","startTime":870.18,"endTime":873.15,"body":"Weights, I started Wits \u0026"},{"speaker":"Philip Pape","startTime":870.18,"endTime":873.15,"body":"Weights to help people who want"},{"speaker":"Philip Pape","startTime":873.15,"endTime":876.81,"body":"to build muscle lose fat and"},{"speaker":"Philip Pape","startTime":873.15,"endTime":876.81,"body":"actually look like they lift."},{"speaker":"Philip Pape","startTime":877.11,"endTime":879.18,"body":"I've noticed that when people"},{"speaker":"Philip Pape","startTime":877.11,"endTime":879.18,"body":"improve their strength and"},{"speaker":"Philip Pape","startTime":879.18,"endTime":882.36,"body":"physique, they not only look and"},{"speaker":"Philip Pape","startTime":879.18,"endTime":882.36,"body":"feel better, they transform"},{"speaker":"Philip Pape","startTime":882.39,"endTime":885.51,"body":"other areas of their life, their"},{"speaker":"Philip Pape","startTime":882.39,"endTime":885.51,"body":"health, their mental resilience"},{"speaker":"Philip Pape","startTime":885.54,"endTime":888.57,"body":"and their confidence in"},{"speaker":"Philip Pape","startTime":885.54,"endTime":888.57,"body":"everything they do. And since"},{"speaker":"Philip Pape","startTime":888.57,"endTime":891.12,"body":"you're listening to this"},{"speaker":"Philip Pape","startTime":888.57,"endTime":891.12,"body":"podcast, I assume you want the"},{"speaker":"Philip Pape","startTime":891.12,"endTime":894.57,"body":"same things the same success,"},{"speaker":"Philip Pape","startTime":891.12,"endTime":894.57,"body":"whether you recently started"},{"speaker":"Philip Pape","startTime":894.57,"endTime":897.57,"body":"lifting, or you've been at this"},{"speaker":"Philip Pape","startTime":894.57,"endTime":897.57,"body":"for a while and want to optimize"},{"speaker":"Philip Pape","startTime":897.57,"endTime":900.81,"body":"and reach a new level of"},{"speaker":"Philip Pape","startTime":897.57,"endTime":900.81,"body":"success, either way more one on"},{"speaker":"Philip Pape","startTime":900.81,"endTime":903.45,"body":"one coaching focused on"},{"speaker":"Philip Pape","startTime":900.81,"endTime":903.45,"body":"engineering your physique and"},{"speaker":"Philip Pape","startTime":903.45,"endTime":907.53,"body":"body composition is for you. If"},{"speaker":"Philip Pape","startTime":903.45,"endTime":907.53,"body":"you want expert guidance and"},{"speaker":"Philip Pape","startTime":907.53,"endTime":910.98,"body":"want to get results faster,"},{"speaker":"Philip Pape","startTime":907.53,"endTime":910.98,"body":"easier, and with fewer"},{"speaker":"Philip Pape","startTime":910.98,"endTime":915.06,"body":"frustrations along the way to"},{"speaker":"Philip Pape","startTime":910.98,"endTime":915.06,"body":"actually look like you lift, go"},{"speaker":"Philip Pape","startTime":915.06,"endTime":918.99,"body":"to wits \u0026 weights.com and click"},{"speaker":"Philip Pape","startTime":915.06,"endTime":918.99,"body":"on coaching, or use the link in"},{"speaker":"Philip Pape","startTime":918.99,"endTime":922.05,"body":"my show notes to apply today,"},{"speaker":"Philip Pape","startTime":918.99,"endTime":922.05,"body":"I'll ask you a few short"},{"speaker":"Philip Pape","startTime":922.05,"endTime":925.59,"body":"questions to decide if we're a"},{"speaker":"Philip Pape","startTime":922.05,"endTime":925.59,"body":"good fit. If we are, we'll get"},{"speaker":"Philip Pape","startTime":925.59,"endTime":928.56,"body":"you started this week. Now back"},{"speaker":"Philip Pape","startTime":925.59,"endTime":928.56,"body":"to the show."},{"speaker":"Philip Pape","startTime":930.69,"endTime":934.11,"body":"So we talked about planning"},{"speaker":"Philip Pape","startTime":930.69,"endTime":934.11,"body":"ahead, we talked about tracking."},{"speaker":"Philip Pape","startTime":934.44,"endTime":938.13,"body":"Now what about if you did have"},{"speaker":"Philip Pape","startTime":934.44,"endTime":938.13,"body":"to make decisions in real time,"},{"speaker":"Philip Pape","startTime":938.13,"endTime":940.47,"body":"let's say you didn't, you"},{"speaker":"Philip Pape","startTime":938.13,"endTime":940.47,"body":"couldn't plan ahead for whatever"},{"speaker":"Philip Pape","startTime":940.47,"endTime":942.78,"body":"reason, or you didn't plan"},{"speaker":"Philip Pape","startTime":940.47,"endTime":942.78,"body":"ahead, and you want to make"},{"speaker":"Philip Pape","startTime":942.78,"endTime":945.15,"body":"decisions in real time."},{"speaker":"Philip Pape","startTime":942.78,"endTime":945.15,"body":"Remember, we are trying to"},{"speaker":"Philip Pape","startTime":945.15,"endTime":948.57,"body":"reduce decision fatigue by"},{"speaker":"Philip Pape","startTime":945.15,"endTime":948.57,"body":"planning ahead. But planning"},{"speaker":"Philip Pape","startTime":948.57,"endTime":951.33,"body":"ahead also includes having"},{"speaker":"Philip Pape","startTime":948.57,"endTime":951.33,"body":"guidelines and kind of knowing"},{"speaker":"Philip Pape","startTime":951.33,"endTime":953.61,"body":"what you're going to pick no"},{"speaker":"Philip Pape","startTime":951.33,"endTime":953.61,"body":"matter where you're at. That"},{"speaker":"Philip Pape","startTime":953.61,"endTime":958.38,"body":"also reduces decision fatigue."},{"speaker":"Philip Pape","startTime":953.61,"endTime":958.38,"body":"So one thing to do is get used"},{"speaker":"Philip Pape","startTime":958.38,"endTime":963.33,"body":"to the way things are described"},{"speaker":"Philip Pape","startTime":958.38,"endTime":963.33,"body":"in menus. So looking at certain"},{"speaker":"Philip Pape","startTime":963.33,"endTime":968.58,"body":"key words like creamy fried"},{"speaker":"Philip Pape","startTime":963.33,"endTime":968.58,"body":"glaze, right, you can kind of"},{"speaker":"Philip Pape","startTime":968.58,"endTime":971.64,"body":"tell, based on standard key"},{"speaker":"Philip Pape","startTime":968.58,"endTime":971.64,"body":"words, it's going to have a lot"},{"speaker":"Philip Pape","startTime":971.64,"endTime":975.57,"body":"of extra fat and sugar in there."},{"speaker":"Philip Pape","startTime":971.64,"endTime":975.57,"body":"Now, again, your choice to have"},{"speaker":"Philip Pape","startTime":975.57,"endTime":977.85,"body":"those things. Absolutely. And if"},{"speaker":"Philip Pape","startTime":975.57,"endTime":977.85,"body":"that's what you want, and you're"},{"speaker":"Philip Pape","startTime":977.85,"endTime":981.24,"body":"gonna go enjoy it. Again,"},{"speaker":"Philip Pape","startTime":977.85,"endTime":981.24,"body":"flexible dieting totally gives"},{"speaker":"Philip Pape","startTime":981.24,"endTime":984.75,"body":"you that option. And it's just"},{"speaker":"Philip Pape","startTime":981.24,"endTime":984.75,"body":"making sure that you track it"},{"speaker":"Philip Pape","startTime":984.75,"endTime":988.83,"body":"that way. But if you're looking"},{"speaker":"Philip Pape","startTime":984.75,"endTime":988.83,"body":"to get more food and a lower"},{"speaker":"Philip Pape","startTime":988.83,"endTime":992.55,"body":"calorie density, for what's on"},{"speaker":"Philip Pape","startTime":988.83,"endTime":992.55,"body":"your plate, you definitely could"},{"speaker":"Philip Pape","startTime":992.55,"endTime":996.09,"body":"avoid some of those things and"},{"speaker":"Philip Pape","startTime":992.55,"endTime":996.09,"body":"get more food and not over"},{"speaker":"Philip Pape","startTime":996.09,"endTime":998.7,"body":"exceed your calories, for"},{"speaker":"Philip Pape","startTime":996.09,"endTime":998.7,"body":"example. And so that's where you"},{"speaker":"Philip Pape","startTime":998.7,"endTime":1002.57,"body":"would look for grilled, steamed,"},{"speaker":"Philip Pape","startTime":998.7,"endTime":1002.57,"body":"baked, right? It's pretty"},{"speaker":"Philip Pape","startTime":1002.57,"endTime":1004.94,"body":"straightforward. But it's good"},{"speaker":"Philip Pape","startTime":1002.57,"endTime":1004.94,"body":"to just be reminded of that,"},{"speaker":"Philip Pape","startTime":1004.94,"endTime":1007.46,"body":"because our eyes can get bigger"},{"speaker":"Philip Pape","startTime":1004.94,"endTime":1007.46,"body":"than our stomachs when we're"},{"speaker":"Philip Pape","startTime":1007.46,"endTime":1010.94,"body":"hungry. And we were like, Oh,"},{"speaker":"Philip Pape","startTime":1007.46,"endTime":1010.94,"body":"look at this, the fried seafood"},{"speaker":"Philip Pape","startTime":1010.94,"endTime":1013.61,"body":"dish. I mean, I love it as much"},{"speaker":"Philip Pape","startTime":1010.94,"endTime":1013.61,"body":"as the next person, person, you"},{"speaker":"Philip Pape","startTime":1013.61,"endTime":1016.97,"body":"know, the fried everything. But"},{"speaker":"Philip Pape","startTime":1013.61,"endTime":1016.97,"body":"it really does add up. So you"},{"speaker":"Philip Pape","startTime":1016.97,"endTime":1020.51,"body":"just want to make sure it fits"},{"speaker":"Philip Pape","startTime":1016.97,"endTime":1020.51,"body":"with your goals. The other thing"},{"speaker":"Philip Pape","startTime":1020.51,"endTime":1023.93,"body":"is tell the waiter the server"},{"speaker":"Philip Pape","startTime":1020.51,"endTime":1023.93,"body":"what you want, right, you can"},{"speaker":"Philip Pape","startTime":1023.93,"endTime":1028.07,"body":"ask for sauces and dressings on"},{"speaker":"Philip Pape","startTime":1023.93,"endTime":1028.07,"body":"the side, you can substitute"},{"speaker":"Philip Pape","startTime":1028.28,"endTime":1031.61,"body":"sides, right, I know the fries"},{"speaker":"Philip Pape","startTime":1028.28,"endTime":1031.61,"body":"are great with a steak, but"},{"speaker":"Philip Pape","startTime":1031.61,"endTime":1036.23,"body":"maybe you want some other"},{"speaker":"Philip Pape","startTime":1031.61,"endTime":1036.23,"body":"vegetable rice and grilled"},{"speaker":"Philip Pape","startTime":1036.23,"endTime":1039.23,"body":"zucchini or whatever they have"},{"speaker":"Philip Pape","startTime":1036.23,"endTime":1039.23,"body":"available. Or maybe mashed"},{"speaker":"Philip Pape","startTime":1039.23,"endTime":1041.87,"body":"potatoes instead of French"},{"speaker":"Philip Pape","startTime":1039.23,"endTime":1041.87,"body":"fries, you know, to get more"},{"speaker":"Philip Pape","startTime":1041.87,"endTime":1046.58,"body":"food for the calories, or a side"},{"speaker":"Philip Pape","startTime":1041.87,"endTime":1046.58,"body":"salad for example, right, it's"},{"speaker":"Philip Pape","startTime":1046.58,"endTime":1049.85,"body":"up to you, you're the you're the"},{"speaker":"Philip Pape","startTime":1046.58,"endTime":1049.85,"body":"you're the customer. And then"},{"speaker":"Philip Pape","startTime":1050.48,"endTime":1055.28,"body":"eating mindfully is another way"},{"speaker":"Philip Pape","startTime":1050.48,"endTime":1055.28,"body":"to kind of stretch your calorie"},{"speaker":"Philip Pape","startTime":1055.28,"endTime":1060.11,"body":"budget when you're eating"},{"speaker":"Philip Pape","startTime":1055.28,"endTime":1060.11,"body":"because you will potentially"},{"speaker":"Philip Pape","startTime":1060.11,"endTime":1064.43,"body":"have leftovers that way, or"},{"speaker":"Philip Pape","startTime":1060.11,"endTime":1064.43,"body":"you'll at least feel full before"},{"speaker":"Philip Pape","startTime":1064.43,"endTime":1067.58,"body":"you get to dessert, for example,"},{"speaker":"Philip Pape","startTime":1064.43,"endTime":1067.58,"body":"things like that. So in the"},{"speaker":"Philip Pape","startTime":1067.58,"endTime":1070.76,"body":"moment, that also helps with the"},{"speaker":"Philip Pape","startTime":1067.58,"endTime":1070.76,"body":"later on decision making during"},{"speaker":"Philip Pape","startTime":1070.76,"endTime":1074.12,"body":"the meal. So you kind of think"},{"speaker":"Philip Pape","startTime":1070.76,"endTime":1074.12,"body":"about the whole thing from"},{"speaker":"Philip Pape","startTime":1074.15,"endTime":1079.1,"body":"appetizers and drinks, to the"},{"speaker":"Philip Pape","startTime":1074.15,"endTime":1079.1,"body":"main meal to the desserts, and"},{"speaker":"Philip Pape","startTime":1079.1,"endTime":1081.53,"body":"just kind of your strategy for"},{"speaker":"Philip Pape","startTime":1079.1,"endTime":1081.53,"body":"how you're going to navigate"},{"speaker":"Philip Pape","startTime":1081.53,"endTime":1084.68,"body":"through it. But also enjoy"},{"speaker":"Philip Pape","startTime":1081.53,"endTime":1084.68,"body":"yourself at the same time. And"},{"speaker":"Philip Pape","startTime":1119.89,"endTime":1122.5,"body":"now if we look at the next"},{"speaker":"Philip Pape","startTime":1119.89,"endTime":1122.5,"body":"section I want to talk about is"},{"speaker":"Philip Pape","startTime":1122.53,"endTime":1125.44,"body":"different scenarios, I'm just"},{"speaker":"Philip Pape","startTime":1122.53,"endTime":1125.44,"body":"going to cover three big ones,"},{"speaker":"Philip Pape","startTime":1125.47,"endTime":1127.9,"body":"I'm sure you can come up with"},{"speaker":"Philip Pape","startTime":1125.47,"endTime":1127.9,"body":"some on your own. If there's a"},{"speaker":"Philip Pape","startTime":1127.9,"endTime":1130.63,"body":"specific scenario I didn't cover"},{"speaker":"Philip Pape","startTime":1127.9,"endTime":1130.63,"body":"and you're still unsure of what"},{"speaker":"Philip Pape","startTime":1130.63,"endTime":1134.41,"body":"to do, definitely always reach"},{"speaker":"Philip Pape","startTime":1130.63,"endTime":1134.41,"body":"out to me here or in our"},{"speaker":"Philip Pape","startTime":1134.41,"endTime":1137.08,"body":"Facebook, Facebook community,"},{"speaker":"Philip Pape","startTime":1134.41,"endTime":1137.08,"body":"you know, Wits, \u0026 Weights free"},{"speaker":"Philip Pape","startTime":1137.08,"endTime":1139.42,"body":"Facebook community, and just"},{"speaker":"Philip Pape","startTime":1137.08,"endTime":1139.42,"body":"post your question like, Hey,"},{"speaker":"Philip Pape","startTime":1139.42,"endTime":1142.69,"body":"I'm going to go be doing this."},{"speaker":"Philip Pape","startTime":1139.42,"endTime":1142.69,"body":"You didn't really cover the"},{"speaker":"Philip Pape","startTime":1142.69,"endTime":1147.25,"body":"details on that in the podcast,"},{"speaker":"Philip Pape","startTime":1142.69,"endTime":1147.25,"body":"what should I do? So the first"},{"speaker":"Philip Pape","startTime":1147.25,"endTime":1151.0,"body":"category is going to be business"},{"speaker":"Philip Pape","startTime":1147.25,"endTime":1151.0,"body":"dinners. Very common a lot of my"},{"speaker":"Philip Pape","startTime":1151.0,"endTime":1154.69,"body":"clients, the very busy demanding"},{"speaker":"Philip Pape","startTime":1151.0,"endTime":1154.69,"body":"lifestyles, you know, they work"},{"speaker":"Philip Pape","startTime":1154.69,"endTime":1157.72,"body":"they may be travel and so on. So"},{"speaker":"Philip Pape","startTime":1154.69,"endTime":1157.72,"body":"a business dinner. And of"},{"speaker":"Philip Pape","startTime":1157.72,"endTime":1161.14,"body":"course, you could extrapolate"},{"speaker":"Philip Pape","startTime":1157.72,"endTime":1161.14,"body":"this to really any dinner out"},{"speaker":"Philip Pape","startTime":1161.17,"endTime":1165.52,"body":"you know, even if it's with your"},{"speaker":"Philip Pape","startTime":1161.17,"endTime":1165.52,"body":"family or for a party. And"},{"speaker":"Philip Pape","startTime":1165.94,"endTime":1169.48,"body":"here's where you don't want to"},{"speaker":"Philip Pape","startTime":1165.94,"endTime":1169.48,"body":"be whipping out your phone to"},{"speaker":"Philip Pape","startTime":1169.51,"endTime":1172.75,"body":"log a bunch of stuff right and"},{"speaker":"Philip Pape","startTime":1169.51,"endTime":1172.75,"body":"appear rude, you could do the"},{"speaker":"Philip Pape","startTime":1172.75,"endTime":1176.32,"body":"quick photo or just log it"},{"speaker":"Philip Pape","startTime":1172.75,"endTime":1176.32,"body":"later. And then alcohol I think"},{"speaker":"Philip Pape","startTime":1176.32,"endTime":1180.04,"body":"it's important here to consider"},{"speaker":"Philip Pape","startTime":1176.32,"endTime":1180.04,"body":"your alcohol strategy where you"},{"speaker":"Philip Pape","startTime":1180.04,"endTime":1185.1100000000001,"body":"can either opt for lower calorie"},{"speaker":"Philip Pape","startTime":1180.04,"endTime":1185.1100000000001,"body":"options like some hard liquors,"},{"speaker":"Philip Pape","startTime":1185.1100000000001,"endTime":1189.04,"body":"but a little bit of it like like"},{"speaker":"Philip Pape","startTime":1185.1100000000001,"endTime":1189.04,"body":"vodka or red wine or light beer,"},{"speaker":"Philip Pape","startTime":1189.43,"endTime":1192.7,"body":"you know, something like that,"},{"speaker":"Philip Pape","startTime":1189.43,"endTime":1192.7,"body":"or just decide that you're gonna"},{"speaker":"Philip Pape","startTime":1192.7,"endTime":1196.27,"body":"have alcohol free or a diet soda"},{"speaker":"Philip Pape","startTime":1192.7,"endTime":1196.27,"body":"or something. Now of course"},{"speaker":"Philip Pape","startTime":1196.27,"endTime":1199.75,"body":"always make sure to log it but"},{"speaker":"Philip Pape","startTime":1196.27,"endTime":1199.75,"body":"um, I know when I when I'm at"},{"speaker":"Philip Pape","startTime":1199.75,"endTime":1201.46,"body":"like a business dinner you know,"},{"speaker":"Philip Pape","startTime":1199.75,"endTime":1201.46,"body":"I'm gonna be careful with"},{"speaker":"Philip Pape","startTime":1201.46,"endTime":1204.3700000000001,"body":"alcohol because I want to have"},{"speaker":"Philip Pape","startTime":1201.46,"endTime":1204.3700000000001,"body":"my faculties fully there"},{"speaker":"Philip Pape","startTime":1204.4,"endTime":1206.05,"body":"together, you know, maybe with"},{"speaker":"Philip Pape","startTime":1204.4,"endTime":1206.05,"body":"your friends or family, it's"},{"speaker":"Philip Pape","startTime":1206.05,"endTime":1209.44,"body":"less of a concern. Now I've been"},{"speaker":"Philip Pape","startTime":1206.05,"endTime":1209.44,"body":"talking a lot lately lately to"},{"speaker":"Philip Pape","startTime":1209.44,"endTime":1213.79,"body":"get off on a tangent about going"},{"speaker":"Philip Pape","startTime":1209.44,"endTime":1213.79,"body":"alcohol free personally because"},{"speaker":"Philip Pape","startTime":1213.79,"endTime":1216.88,"body":"I had surgery about nine weeks"},{"speaker":"Philip Pape","startTime":1213.79,"endTime":1216.88,"body":"ago and I initially couldn't"},{"speaker":"Philip Pape","startTime":1216.88,"endTime":1219.46,"body":"have alcohol because of that."},{"speaker":"Philip Pape","startTime":1216.88,"endTime":1219.46,"body":"And then I talked to an alcohol"},{"speaker":"Philip Pape","startTime":1219.46,"endTime":1224.41,"body":"expert on I think was episode 93"},{"speaker":"Philip Pape","startTime":1219.46,"endTime":1224.41,"body":"of the show. Karolina of Jessica"},{"speaker":"Philip Pape","startTime":1224.41,"endTime":1230.26,"body":"Polska and kind of decided to"},{"speaker":"Philip Pape","startTime":1224.41,"endTime":1230.26,"body":"drink alcohol free beer. And"},{"speaker":"Philip Pape","startTime":1230.26,"endTime":1233.47,"body":"I've been doing that ever since"},{"speaker":"Philip Pape","startTime":1230.26,"endTime":1233.47,"body":"and loving it. You know? So"},{"speaker":"Philip Pape","startTime":1233.5,"endTime":1237.73,"body":"think about options like that."},{"speaker":"Philip Pape","startTime":1233.5,"endTime":1237.73,"body":"Another category is going to be"},{"speaker":"Philip Pape","startTime":1237.76,"endTime":1241.48,"body":"just any social gathering like a"},{"speaker":"Philip Pape","startTime":1237.76,"endTime":1241.48,"body":"party. Right. And one of the"},{"speaker":"Philip Pape","startTime":1241.48,"endTime":1245.26,"body":"things I like to do here is"},{"speaker":"Philip Pape","startTime":1241.48,"endTime":1245.26,"body":"social gatherings tend to have"},{"speaker":"Philip Pape","startTime":1245.53,"endTime":1248.53,"body":"formats that are different than"},{"speaker":"Philip Pape","startTime":1245.53,"endTime":1248.53,"body":"just a regular dinner, you tend"},{"speaker":"Philip Pape","startTime":1248.53,"endTime":1252.4,"body":"to have either like a buffet or"},{"speaker":"Philip Pape","startTime":1248.53,"endTime":1252.4,"body":"a bunch of snacks, right, or a"},{"speaker":"Philip Pape","startTime":1252.4,"endTime":1255.28,"body":"bunch of courses just coming out"},{"speaker":"Philip Pape","startTime":1252.4,"endTime":1255.28,"body":"one after the other. There's"},{"speaker":"Philip Pape","startTime":1255.28,"endTime":1259.69,"body":"alcohol flowing, there's a lot"},{"speaker":"Philip Pape","startTime":1255.28,"endTime":1259.69,"body":"of chatting, and maybe dancing"},{"speaker":"Philip Pape","startTime":1259.69,"endTime":1262.33,"body":"and all sorts of things going"},{"speaker":"Philip Pape","startTime":1259.69,"endTime":1262.33,"body":"on, you're just like, caught up"},{"speaker":"Philip Pape","startTime":1262.33,"endTime":1264.31,"body":"in all the revelry, which is"},{"speaker":"Philip Pape","startTime":1262.33,"endTime":1264.31,"body":"great, right? That's what life's"},{"speaker":"Philip Pape","startTime":1264.31,"endTime":1268.66,"body":"all about. But it's definitely"},{"speaker":"Philip Pape","startTime":1264.31,"endTime":1268.66,"body":"easy to kind of eat a lot more"},{"speaker":"Philip Pape","startTime":1268.66,"endTime":1271.3,"body":"than you expected. And a lot of"},{"speaker":"Philip Pape","startTime":1268.66,"endTime":1271.3,"body":"things that aren't exactly what"},{"speaker":"Philip Pape","startTime":1271.33,"endTime":1275.26,"body":"fit your goals for your macros"},{"speaker":"Philip Pape","startTime":1271.33,"endTime":1275.26,"body":"and other things. So one, one"},{"speaker":"Philip Pape","startTime":1275.26,"endTime":1280.21,"body":"nice thing I like to do is to"},{"speaker":"Philip Pape","startTime":1275.26,"endTime":1280.21,"body":"pre pre eat or preload protein"},{"speaker":"Philip Pape","startTime":1280.45,"endTime":1283.48,"body":"earlier in the day, for a couple"},{"speaker":"Philip Pape","startTime":1280.45,"endTime":1283.48,"body":"reasons. One, it can curb"},{"speaker":"Philip Pape","startTime":1283.48,"endTime":1287.53,"body":"hunger, you know, if you have"},{"speaker":"Philip Pape","startTime":1283.48,"endTime":1287.53,"body":"protein. And then two, these"},{"speaker":"Philip Pape","startTime":1287.56,"endTime":1290.56,"body":"gatherings are often full of"},{"speaker":"Philip Pape","startTime":1287.56,"endTime":1290.56,"body":"foods that have very little to"},{"speaker":"Philip Pape","startTime":1290.56,"endTime":1295.0,"body":"no protein, protein yet tends to"},{"speaker":"Philip Pape","startTime":1290.56,"endTime":1295.0,"body":"be expensive, right and harder"},{"speaker":"Philip Pape","startTime":1295.0,"endTime":1297.04,"body":"to prepare for some of these"},{"speaker":"Philip Pape","startTime":1295.0,"endTime":1297.04,"body":"things is much easier for them"},{"speaker":"Philip Pape","startTime":1297.04,"endTime":1301.63,"body":"to make, you know fried dishes,"},{"speaker":"Philip Pape","startTime":1297.04,"endTime":1301.63,"body":"appetizers, hors d'oeuvres,"},{"speaker":"Philip Pape","startTime":1301.63,"endTime":1304.48,"body":"those kinds of things, you know,"},{"speaker":"Philip Pape","startTime":1301.63,"endTime":1304.48,"body":"yeah, you might might see a"},{"speaker":"Philip Pape","startTime":1304.48,"endTime":1307.24,"body":"cheese and meat plate there or"},{"speaker":"Philip Pape","startTime":1304.48,"endTime":1307.24,"body":"something like that. But you're"},{"speaker":"Philip Pape","startTime":1307.24,"endTime":1310.39,"body":"generally not going to have like"},{"speaker":"Philip Pape","startTime":1307.24,"endTime":1310.39,"body":"big, big things of like steak"},{"speaker":"Philip Pape","startTime":1310.39,"endTime":1312.82,"body":"and chicken and pork, you might"},{"speaker":"Philip Pape","startTime":1310.39,"endTime":1312.82,"body":"I mean, that's awesome if you"},{"speaker":"Philip Pape","startTime":1312.82,"endTime":1317.1100000000001,"body":"do, but just assume you're not"},{"speaker":"Philip Pape","startTime":1312.82,"endTime":1317.1100000000001,"body":"and preload with protein earlier"},{"speaker":"Philip Pape","startTime":1317.1100000000001,"endTime":1319.6000000000001,"body":"in the day. And so what you can"},{"speaker":"Philip Pape","startTime":1317.1100000000001,"endTime":1319.6000000000001,"body":"do is for breakfast and lunch,"},{"speaker":"Philip Pape","startTime":1319.6000000000001,"endTime":1322.66,"body":"for example, have a decent"},{"speaker":"Philip Pape","startTime":1319.6000000000001,"endTime":1322.66,"body":"amount of your protein for the"},{"speaker":"Philip Pape","startTime":1322.66,"endTime":1325.93,"body":"day in those meals, along with"},{"speaker":"Philip Pape","startTime":1322.66,"endTime":1325.93,"body":"some vegetables to fill you up."},{"speaker":"Philip Pape","startTime":1325.93,"endTime":1329.1100000000001,"body":"But to keep the calories low."},{"speaker":"Philip Pape","startTime":1325.93,"endTime":1329.1100000000001,"body":"The other strategy at these"},{"speaker":"Philip Pape","startTime":1329.1100000000001,"endTime":1332.2,"body":"gatherings if it's like a buffet"},{"speaker":"Philip Pape","startTime":1329.1100000000001,"endTime":1332.2,"body":"style, or, you know, just just"},{"speaker":"Philip Pape","startTime":1332.2,"endTime":1338.14,"body":"tables of stuff is Apply to"},{"speaker":"Philip Pape","startTime":1332.2,"endTime":1338.14,"body":"apply the art of planning or the"},{"speaker":"Philip Pape","startTime":1338.17,"endTime":1341.47,"body":"art and science of planning in"},{"speaker":"Philip Pape","startTime":1338.17,"endTime":1341.47,"body":"the moment. Meaning, rather than"},{"speaker":"Philip Pape","startTime":1341.47,"endTime":1345.04,"body":"just jumping right in, take your"},{"speaker":"Philip Pape","startTime":1341.47,"endTime":1345.04,"body":"time, scan everything, right,"},{"speaker":"Philip Pape","startTime":1345.04,"endTime":1347.6200000000001,"body":"just look at everything, don't"},{"speaker":"Philip Pape","startTime":1345.04,"endTime":1347.6200000000001,"body":"get overwhelmed, just start from"},{"speaker":"Philip Pape","startTime":1347.6200000000001,"endTime":1350.92,"body":"the left to right, go and look"},{"speaker":"Philip Pape","startTime":1347.6200000000001,"endTime":1350.92,"body":"at everything available. And"},{"speaker":"Philip Pape","startTime":1350.92,"endTime":1354.46,"body":"then take your food guidelines"},{"speaker":"Philip Pape","startTime":1350.92,"endTime":1354.46,"body":"that you developed earlier. And"},{"speaker":"Philip Pape","startTime":1354.46,"endTime":1357.07,"body":"go ahead and fill your plate"},{"speaker":"Philip Pape","startTime":1354.46,"endTime":1357.07,"body":"with the things that are"},{"speaker":"Philip Pape","startTime":1357.07,"endTime":1360.3400000000001,"body":"important to you. And I mean"},{"speaker":"Philip Pape","startTime":1357.07,"endTime":1360.3400000000001,"body":"fill it because I don't want you"},{"speaker":"Philip Pape","startTime":1360.3400000000001,"endTime":1363.22,"body":"to leave room for other things"},{"speaker":"Philip Pape","startTime":1360.3400000000001,"endTime":1363.22,"body":"and say, wow, I've got room on"},{"speaker":"Philip Pape","startTime":1363.22,"endTime":1365.53,"body":"my plate. So I might as well go"},{"speaker":"Philip Pape","startTime":1363.22,"endTime":1365.53,"body":"get get the brownie over here."},{"speaker":"Philip Pape","startTime":1365.53,"endTime":1369.28,"body":"And you know, the cookies over"},{"speaker":"Philip Pape","startTime":1365.53,"endTime":1369.28,"body":"here and so on, scan everything,"},{"speaker":"Philip Pape","startTime":1369.7,"endTime":1373.8700000000001,"body":"and then fill like half your"},{"speaker":"Philip Pape","startTime":1369.7,"endTime":1373.8700000000001,"body":"plate with vegetables, right?"},{"speaker":"Philip Pape","startTime":1374.1100000000001,"endTime":1376.72,"body":"Maybe a quarter with protein,"},{"speaker":"Philip Pape","startTime":1374.1100000000001,"endTime":1376.72,"body":"and then the rest was in the"},{"speaker":"Philip Pape","startTime":1376.72,"endTime":1379.8400000000001,"body":"other quarter with carbs,"},{"speaker":"Philip Pape","startTime":1376.72,"endTime":1379.8400000000001,"body":"something like that. Right and"},{"speaker":"Philip Pape","startTime":1379.8700000000001,"endTime":1383.47,"body":"or you can start with a protein,"},{"speaker":"Philip Pape","startTime":1379.8700000000001,"endTime":1383.47,"body":"again, protein, vegetables, and"},{"speaker":"Philip Pape","startTime":1383.47,"endTime":1386.29,"body":"a little bit of carbs and do"},{"speaker":"Philip Pape","startTime":1383.47,"endTime":1386.29,"body":"that and really fill it up with"},{"speaker":"Philip Pape","startTime":1386.29,"endTime":1389.17,"body":"the things that you enjoy. I'd"},{"speaker":"Philip Pape","startTime":1386.29,"endTime":1389.17,"body":"rather you have like a decent"},{"speaker":"Philip Pape","startTime":1389.17,"endTime":1392.1100000000001,"body":"amount of those things to fill"},{"speaker":"Philip Pape","startTime":1389.17,"endTime":1392.1100000000001,"body":"you up that also serve your"},{"speaker":"Philip Pape","startTime":1392.1100000000001,"endTime":1394.75,"body":"goals, and then you're not so"},{"speaker":"Philip Pape","startTime":1392.1100000000001,"endTime":1394.75,"body":"hungry for the other stuff, but"},{"speaker":"Philip Pape","startTime":1394.75,"endTime":1398.02,"body":"you still eat a decent amount."},{"speaker":"Philip Pape","startTime":1394.75,"endTime":1398.02,"body":"Okay, so that those are some"},{"speaker":"Philip Pape","startTime":1398.02,"endTime":1402.07,"body":"basic strategies for social"},{"speaker":"Philip Pape","startTime":1398.02,"endTime":1402.07,"body":"gatherings. And in travel, I"},{"speaker":"Philip Pape","startTime":1402.07,"endTime":1404.98,"body":"mean, I did a whole episode on"},{"speaker":"Philip Pape","startTime":1402.07,"endTime":1404.98,"body":"travel quite a while back, it's"},{"speaker":"Philip Pape","startTime":1404.98,"endTime":1410.41,"body":"20 something I think long time"},{"speaker":"Philip Pape","startTime":1404.98,"endTime":1410.41,"body":"ago about how to handle that."},{"speaker":"Philip Pape","startTime":1410.71,"endTime":1414.25,"body":"The very basics I'm going to"},{"speaker":"Philip Pape","startTime":1410.71,"endTime":1414.25,"body":"touch on here is packing things"},{"speaker":"Philip Pape","startTime":1414.88,"endTime":1418.42,"body":"to go packing things for your"},{"speaker":"Philip Pape","startTime":1414.88,"endTime":1418.42,"body":"trip, like your protein powder,"},{"speaker":"Philip Pape","startTime":1418.81,"endTime":1423.22,"body":"protein bars, meat sticks, or"},{"speaker":"Philip Pape","startTime":1418.81,"endTime":1423.22,"body":"jerky, your shake bottle like"},{"speaker":"Philip Pape","startTime":1423.22,"endTime":1426.88,"body":"just to get have an easy protein"},{"speaker":"Philip Pape","startTime":1423.22,"endTime":1426.88,"body":"option. If there's just nothing"},{"speaker":"Philip Pape","startTime":1426.88,"endTime":1429.55,"body":"there, right, you could always"},{"speaker":"Philip Pape","startTime":1426.88,"endTime":1429.55,"body":"just have have a whey protein,"},{"speaker":"Philip Pape","startTime":1429.55,"endTime":1432.97,"body":"shake a scoop or two and top off"},{"speaker":"Philip Pape","startTime":1429.55,"endTime":1432.97,"body":"your protein and get like 3040"},{"speaker":"Philip Pape","startTime":1432.97,"endTime":1436.6000000000001,"body":"grams of protein, right? They're"},{"speaker":"Philip Pape","startTime":1432.97,"endTime":1436.6000000000001,"body":"very easy. organ meat sticks. I"},{"speaker":"Philip Pape","startTime":1436.6000000000001,"endTime":1440.5900000000001,"body":"like the first form, meat"},{"speaker":"Philip Pape","startTime":1436.6000000000001,"endTime":1440.5900000000001,"body":"sticks. And they're the protein"},{"speaker":"Philip Pape","startTime":1440.5900000000001,"endTime":1443.02,"body":"bars as well make sure it's the"},{"speaker":"Philip Pape","startTime":1440.5900000000001,"endTime":1443.02,"body":"kind of protein bars that won't"},{"speaker":"Philip Pape","startTime":1443.02,"endTime":1445.18,"body":"melt, right, because some of"},{"speaker":"Philip Pape","startTime":1443.02,"endTime":1445.18,"body":"them have like a chocolate"},{"speaker":"Philip Pape","startTime":1445.21,"endTime":1448.45,"body":"coating. And those can get all"},{"speaker":"Philip Pape","startTime":1445.21,"endTime":1448.45,"body":"nasty and sticky. If it's hot,"},{"speaker":"Philip Pape","startTime":1448.45,"endTime":1452.29,"body":"or even in the plane, you never"},{"speaker":"Philip Pape","startTime":1448.45,"endTime":1452.29,"body":"know if you're flying, but the"},{"speaker":"Philip Pape","startTime":1452.29,"endTime":1455.98,"body":"temperature changes. So pick"},{"speaker":"Philip Pape","startTime":1452.29,"endTime":1455.98,"body":"something that's more hearty"},{"speaker":"Philip Pape","startTime":1455.98,"endTime":1461.1100000000001,"body":"than that. And then you can. The"},{"speaker":"Philip Pape","startTime":1455.98,"endTime":1461.1100000000001,"body":"other thing I like is if you're"},{"speaker":"Philip Pape","startTime":1461.1100000000001,"endTime":1463.51,"body":"staying at a hotel, if there's"},{"speaker":"Philip Pape","startTime":1461.1100000000001,"endTime":1463.51,"body":"one or two meals a day that you"},{"speaker":"Philip Pape","startTime":1463.51,"endTime":1466.48,"body":"can make somewhat of a just"},{"speaker":"Philip Pape","startTime":1463.51,"endTime":1466.48,"body":"routine, kind of like you're at"},{"speaker":"Philip Pape","startTime":1466.48,"endTime":1469.0900000000001,"body":"home or you can just cook them"},{"speaker":"Philip Pape","startTime":1466.48,"endTime":1469.0900000000001,"body":"yourself. That's a nice way to"},{"speaker":"Philip Pape","startTime":1469.0900000000001,"endTime":1471.49,"body":"blunt the effects of the other"},{"speaker":"Philip Pape","startTime":1469.0900000000001,"endTime":1471.49,"body":"part of the day, which is"},{"speaker":"Philip Pape","startTime":1471.49,"endTime":1474.1000000000001,"body":"probably going out or doing"},{"speaker":"Philip Pape","startTime":1471.49,"endTime":1474.1000000000001,"body":"these big parties or what have"},{"speaker":"Philip Pape","startTime":1474.1000000000001,"endTime":1478.69,"body":"you. So there's a lot more tips"},{"speaker":"Philip Pape","startTime":1474.1000000000001,"endTime":1478.69,"body":"I have if in the last episode on"},{"speaker":"Philip Pape","startTime":1478.69,"endTime":1481.18,"body":"this again, I don't have the"},{"speaker":"Philip Pape","startTime":1478.69,"endTime":1481.18,"body":"number off the top my head and I"},{"speaker":"Philip Pape","startTime":1481.18,"endTime":1485.1100000000001,"body":"want to continue getting through"},{"speaker":"Philip Pape","startTime":1481.18,"endTime":1485.1100000000001,"body":"to today's episode. But if I can"},{"speaker":"Philip Pape","startTime":1485.1100000000001,"endTime":1487.15,"body":"remember to do that, I will put"},{"speaker":"Philip Pape","startTime":1485.1100000000001,"endTime":1487.15,"body":"that in the show notes for you."},{"speaker":"Philip Pape","startTime":1487.57,"endTime":1491.6200000000001,"body":"Alright, the last thing are just"},{"speaker":"Philip Pape","startTime":1487.57,"endTime":1491.6200000000001,"body":"a few little creative hacks that"},{"speaker":"Philip Pape","startTime":1491.6200000000001,"endTime":1495.16,"body":"come to mind. I'm sure you can"},{"speaker":"Philip Pape","startTime":1491.6200000000001,"endTime":1495.16,"body":"come up with more. But I'm gonna"},{"speaker":"Philip Pape","startTime":1495.16,"endTime":1498.55,"body":"give you three today just to"},{"speaker":"Philip Pape","startTime":1495.16,"endTime":1498.55,"body":"keep it simple. The first one is"},{"speaker":"Philip Pape","startTime":1498.55,"endTime":1503.68,"body":"called the half plate trick. And"},{"speaker":"Philip Pape","startTime":1498.55,"endTime":1503.68,"body":"all this is is when you first"},{"speaker":"Philip Pape","startTime":1503.68,"endTime":1507.3400000000001,"body":"order your food at the"},{"speaker":"Philip Pape","startTime":1503.68,"endTime":1507.3400000000001,"body":"restaurant immediately asked for"},{"speaker":"Philip Pape","startTime":1507.49,"endTime":1510.55,"body":"a TO GO Box. You might You might"},{"speaker":"Philip Pape","startTime":1507.49,"endTime":1510.55,"body":"have heard this technique before"},{"speaker":"Philip Pape","startTime":1510.73,"endTime":1515.32,"body":"but as for TO GO Box and pack"},{"speaker":"Philip Pape","startTime":1510.73,"endTime":1515.32,"body":"half the food in the toolbox. So"},{"speaker":"Philip Pape","startTime":1515.32,"endTime":1517.93,"body":"I don't know let's say you're"},{"speaker":"Philip Pape","startTime":1515.32,"endTime":1517.93,"body":"going to Olive Garden. You know,"},{"speaker":"Philip Pape","startTime":1518.6200000000001,"endTime":1521.26,"body":"you've been convinced to go to"},{"speaker":"Philip Pape","startTime":1518.6200000000001,"endTime":1521.26,"body":"Olive Garden and pretty much"},{"speaker":"Philip Pape","startTime":1521.26,"endTime":1523.45,"body":"everything they have. There's"},{"speaker":"Philip Pape","startTime":1521.26,"endTime":1523.45,"body":"pasta dishes now. I'm sure"},{"speaker":"Philip Pape","startTime":1523.45,"endTime":1525.52,"body":"there's some leaner, leaner"},{"speaker":"Philip Pape","startTime":1523.45,"endTime":1525.52,"body":"options you can get if you want"},{"speaker":"Philip Pape","startTime":1525.52,"endTime":1528.25,"body":"but hey, I like chicken alfredo"},{"speaker":"Philip Pape","startTime":1525.52,"endTime":1528.25,"body":"as much as the next person and"},{"speaker":"Philip Pape","startTime":1528.25,"endTime":1530.47,"body":"maybe that's what I'm going to"},{"speaker":"Philip Pape","startTime":1528.25,"endTime":1530.47,"body":"order knowing that it's"},{"speaker":"Philip Pape","startTime":1530.47,"endTime":1533.8600000000001,"body":"probably, you know, a 2000"},{"speaker":"Philip Pape","startTime":1530.47,"endTime":1533.8600000000001,"body":"Calorie dish probably I don't"},{"speaker":"Philip Pape","startTime":1533.8600000000001,"endTime":1536.95,"body":"know all that fatty Korean Even"},{"speaker":"Philip Pape","startTime":1533.8600000000001,"endTime":1536.95,"body":"while the pasta, but it's"},{"speaker":"Philip Pape","startTime":1536.95,"endTime":1540.13,"body":"delicious. So I'm going to ask"},{"speaker":"Philip Pape","startTime":1536.95,"endTime":1540.13,"body":"for a box, I'm going to throw"},{"speaker":"Philip Pape","startTime":1540.13,"endTime":1543.97,"body":"half of it in the box. And now"},{"speaker":"Philip Pape","startTime":1540.13,"endTime":1543.97,"body":"my plate is still got a decent"},{"speaker":"Philip Pape","startTime":1543.97,"endTime":1547.99,"body":"amount of, you know food mass in"},{"speaker":"Philip Pape","startTime":1543.97,"endTime":1547.99,"body":"there. And I'm going to act like"},{"speaker":"Philip Pape","startTime":1547.99,"endTime":1550.0,"body":"hey, I'm just eating the whole"},{"speaker":"Philip Pape","startTime":1547.99,"endTime":1550.0,"body":"thing today, I'm just going for"},{"speaker":"Philip Pape","startTime":1550.0,"endTime":1551.53,"body":"it and I'm eating the whole"},{"speaker":"Philip Pape","startTime":1550.0,"endTime":1551.53,"body":"thing. But really, it's only"},{"speaker":"Philip Pape","startTime":1551.53,"endTime":1554.17,"body":"half of what you ordered, right?"},{"speaker":"Philip Pape","startTime":1551.53,"endTime":1554.17,"body":"You could do that with the"},{"speaker":"Philip Pape","startTime":1554.17,"endTime":1556.78,"body":"bread, even, you could just put"},{"speaker":"Philip Pape","startTime":1554.17,"endTime":1556.78,"body":"like, if you were going to have"},{"speaker":"Philip Pape","startTime":1556.78,"endTime":1559.51,"body":"a second bread stick, put that"},{"speaker":"Philip Pape","startTime":1556.78,"endTime":1559.51,"body":"bread stick in the TO GO Box and"},{"speaker":"Philip Pape","startTime":1559.51,"endTime":1562.6000000000001,"body":"so on. That's one trick. The"},{"speaker":"Philip Pape","startTime":1559.51,"endTime":1562.6000000000001,"body":"second trick is just a lottery"},{"speaker":"Philip Pape","startTime":1562.6000000000001,"endTime":1566.02,"body":"trick, right drinking a full"},{"speaker":"Philip Pape","startTime":1562.6000000000001,"endTime":1566.02,"body":"glass of water before your meal"},{"speaker":"Philip Pape","startTime":1566.02,"endTime":1569.17,"body":"arrives. Very simple thing. But"},{"speaker":"Philip Pape","startTime":1566.02,"endTime":1569.17,"body":"we get caught up in our"},{"speaker":"Philip Pape","startTime":1569.17,"endTime":1572.56,"body":"conversations. And sometimes"},{"speaker":"Philip Pape","startTime":1569.17,"endTime":1572.56,"body":"your glass just sits there all"},{"speaker":"Philip Pape","startTime":1572.5900000000001,"endTime":1576.25,"body":"the whole time, right and it's"},{"speaker":"Philip Pape","startTime":1572.5900000000001,"endTime":1576.25,"body":"like, pretty much full, go ahead"},{"speaker":"Philip Pape","startTime":1576.25,"endTime":1580.81,"body":"and gulp down that water right"},{"speaker":"Philip Pape","startTime":1576.25,"endTime":1580.81,"body":"away. So that it fills up your"},{"speaker":"Philip Pape","startTime":1580.81,"endTime":1584.08,"body":"stomach a little bit reduces the"},{"speaker":"Philip Pape","startTime":1580.81,"endTime":1584.08,"body":"satiety signal, or increase the"},{"speaker":"Philip Pape","startTime":1584.08,"endTime":1587.53,"body":"satiety signal. And maybe you"},{"speaker":"Philip Pape","startTime":1584.08,"endTime":1587.53,"body":"will not feel like just"},{"speaker":"Philip Pape","startTime":1587.53,"endTime":1590.14,"body":"devouring everything that's put"},{"speaker":"Philip Pape","startTime":1587.53,"endTime":1590.14,"body":"in front of you or going for the"},{"speaker":"Philip Pape","startTime":1590.14,"endTime":1594.3400000000001,"body":"appetizers and so on. And then"},{"speaker":"Philip Pape","startTime":1590.14,"endTime":1594.3400000000001,"body":"the third trick is just the"},{"speaker":"Philip Pape","startTime":1594.3400000000001,"endTime":1598.3,"body":"mindfulness trick of putting"},{"speaker":"Philip Pape","startTime":1594.3400000000001,"endTime":1598.3,"body":"your fork down between bites."},{"speaker":"Philip Pape","startTime":1598.69,"endTime":1602.41,"body":"And I like this trick because it"},{"speaker":"Philip Pape","startTime":1598.69,"endTime":1602.41,"body":"doesn't require all the hate to"},{"speaker":"Philip Pape","startTime":1602.41,"endTime":1606.3400000000001,"body":"say like whoo, mindfulness stuff"},{"speaker":"Philip Pape","startTime":1602.41,"endTime":1606.3400000000001,"body":"that we all struggle with. And I"},{"speaker":"Philip Pape","startTime":1606.3400000000001,"endTime":1610.48,"body":"personally, like have tried all"},{"speaker":"Philip Pape","startTime":1606.3400000000001,"endTime":1610.48,"body":"the mindfulness things of, you"},{"speaker":"Philip Pape","startTime":1610.48,"endTime":1613.78,"body":"know, listening to my food as I"},{"speaker":"Philip Pape","startTime":1610.48,"endTime":1613.78,"body":"chew it, turning everything off"},{"speaker":"Philip Pape","startTime":1613.78,"endTime":1616.63,"body":"this. But look, you're out at a"},{"speaker":"Philip Pape","startTime":1613.78,"endTime":1616.63,"body":"restaurant with other people and"},{"speaker":"Philip Pape","startTime":1616.63,"endTime":1618.52,"body":"you're talking, you're"},{"speaker":"Philip Pape","startTime":1616.63,"endTime":1618.52,"body":"distracted. So you can't do"},{"speaker":"Philip Pape","startTime":1618.52,"endTime":1621.8500000000001,"body":"that. But guess what, you can"},{"speaker":"Philip Pape","startTime":1618.52,"endTime":1621.8500000000001,"body":"just put the fork down after a"},{"speaker":"Philip Pape","startTime":1621.8500000000001,"endTime":1624.55,"body":"bite, and then pick it back up."},{"speaker":"Philip Pape","startTime":1621.8500000000001,"endTime":1624.55,"body":"Just like when you cut meat,"},{"speaker":"Philip Pape","startTime":1624.58,"endTime":1626.95,"body":"instead of cutting with the"},{"speaker":"Philip Pape","startTime":1624.58,"endTime":1626.95,"body":"right and then putting it in"},{"speaker":"Philip Pape","startTime":1626.95,"endTime":1630.07,"body":"your mouth and your left. Do it"},{"speaker":"Philip Pape","startTime":1626.95,"endTime":1630.07,"body":"like what do they call it"},{"speaker":"Philip Pape","startTime":1630.07,"endTime":1632.89,"body":"American style, where I think"},{"speaker":"Philip Pape","startTime":1630.07,"endTime":1632.89,"body":"that's what it's called, where"},{"speaker":"Philip Pape","startTime":1632.89,"endTime":1635.65,"body":"you cut it, put the fork, put"},{"speaker":"Philip Pape","startTime":1632.89,"endTime":1635.65,"body":"the knife down on the plate,"},{"speaker":"Philip Pape","startTime":1635.74,"endTime":1639.31,"body":"swap forks, the fork to the"},{"speaker":"Philip Pape","startTime":1635.74,"endTime":1639.31,"body":"other hand, and then eat, it"},{"speaker":"Philip Pape","startTime":1639.31,"endTime":1642.13,"body":"just adds a little more time and"},{"speaker":"Philip Pape","startTime":1639.31,"endTime":1642.13,"body":"causes you more mindfully what"},{"speaker":"Philip Pape","startTime":1642.13,"endTime":1646.24,"body":"does this do, it allows you time"},{"speaker":"Philip Pape","startTime":1642.13,"endTime":1646.24,"body":"to digest to enjoy and stretch"},{"speaker":"Philip Pape","startTime":1646.24,"endTime":1650.17,"body":"the food out. And then your body"},{"speaker":"Philip Pape","startTime":1646.24,"endTime":1650.17,"body":"sort of catches up, despite all"},{"speaker":"Philip Pape","startTime":1650.17,"endTime":1653.32,"body":"the distracting things going on,"},{"speaker":"Philip Pape","startTime":1650.17,"endTime":1653.32,"body":"and conversations and fun that"},{"speaker":"Philip Pape","startTime":1653.32,"endTime":1657.07,"body":"you're having. So that perhaps"},{"speaker":"Philip Pape","startTime":1653.32,"endTime":1657.07,"body":"you aren't tempted, let's say to"},{"speaker":"Philip Pape","startTime":1657.1000000000001,"endTime":1661.21,"body":"eat way more than you otherwise"},{"speaker":"Philip Pape","startTime":1657.1000000000001,"endTime":1661.21,"body":"planned. Alright, so those are"},{"speaker":"Philip Pape","startTime":1661.24,"endTime":1665.17,"body":"the the key strategies, I'm sure"},{"speaker":"Philip Pape","startTime":1661.24,"endTime":1665.17,"body":"there are many more. I know. In"},{"speaker":"Philip Pape","startTime":1665.17,"endTime":1668.38,"body":"fact, there are many more that"},{"speaker":"Philip Pape","startTime":1665.17,"endTime":1668.38,"body":"I've shared with clients over"},{"speaker":"Philip Pape","startTime":1668.44,"endTime":1671.89,"body":"the, you know, the time that"},{"speaker":"Philip Pape","startTime":1668.44,"endTime":1671.89,"body":"I've been coaching, but I wanted"},{"speaker":"Philip Pape","startTime":1671.89,"endTime":1674.53,"body":"to give you some basic hard"},{"speaker":"Philip Pape","startTime":1671.89,"endTime":1674.53,"body":"hitters that are really easy to"},{"speaker":"Philip Pape","startTime":1674.53,"endTime":1677.8,"body":"implement, that can have a big"},{"speaker":"Philip Pape","startTime":1674.53,"endTime":1677.8,"body":"impact on your success when you"},{"speaker":"Philip Pape","startTime":1677.8,"endTime":1681.13,"body":"eat out. And I definitely"},{"speaker":"Philip Pape","startTime":1677.8,"endTime":1681.13,"body":"encourage you to take one or two"},{"speaker":"Philip Pape","startTime":1681.13,"endTime":1683.56,"body":"of these and apply it to your"},{"speaker":"Philip Pape","startTime":1681.13,"endTime":1683.56,"body":"next experience. You know, you"},{"speaker":"Philip Pape","startTime":1683.56,"endTime":1685.93,"body":"don't have to do the whole"},{"speaker":"Philip Pape","startTime":1683.56,"endTime":1685.93,"body":"thing. Just go back look at the"},{"speaker":"Philip Pape","startTime":1685.93,"endTime":1689.8,"body":"timestamps jumped to the thing"},{"speaker":"Philip Pape","startTime":1685.93,"endTime":1689.8,"body":"that you want to re review or"},{"speaker":"Philip Pape","startTime":1689.95,"endTime":1693.6100000000001,"body":"review and apply it in your real"},{"speaker":"Philip Pape","startTime":1689.95,"endTime":1693.6100000000001,"body":"life. You know, this weekend,"},{"speaker":"Philip Pape","startTime":1693.6100000000001,"endTime":1696.22,"body":"for example, this episode comes"},{"speaker":"Philip Pape","startTime":1693.6100000000001,"endTime":1696.22,"body":"out on a Tuesday. So you've got"},{"speaker":"Philip Pape","startTime":1696.25,"endTime":1699.55,"body":"a few days to plan, you could do"},{"speaker":"Philip Pape","startTime":1696.25,"endTime":1699.55,"body":"the calorie banking. Or you can"},{"speaker":"Philip Pape","startTime":1699.58,"endTime":1703.27,"body":"look at the menu, right? There's"},{"speaker":"Philip Pape","startTime":1699.58,"endTime":1703.27,"body":"all these strategies. So we're"},{"speaker":"Philip Pape","startTime":1703.27,"endTime":1707.6200000000001,"body":"talking about planning, being"},{"speaker":"Philip Pape","startTime":1703.27,"endTime":1707.6200000000001,"body":"flexible, reducing decision"},{"speaker":"Philip Pape","startTime":1707.6200000000001,"endTime":1711.7,"body":"fatigue, using tricks to kind of"},{"speaker":"Philip Pape","startTime":1707.6200000000001,"endTime":1711.7,"body":"trick your mind into being more"},{"speaker":"Philip Pape","startTime":1711.7,"endTime":1714.55,"body":"mindful when you're eating. And"},{"speaker":"Philip Pape","startTime":1711.7,"endTime":1714.55,"body":"we talked about different"},{"speaker":"Philip Pape","startTime":1714.55,"endTime":1718.93,"body":"scenarios. And the key takeaways"},{"speaker":"Philip Pape","startTime":1714.55,"endTime":1718.93,"body":"are preparation, personalizing"},{"speaker":"Philip Pape","startTime":1718.93,"endTime":1722.56,"body":"it to you and being mindful. So"},{"speaker":"Philip Pape","startTime":1718.93,"endTime":1722.56,"body":"now imagine you walk into any"},{"speaker":"Philip Pape","startTime":1722.56,"endTime":1725.8,"body":"restaurant, you scan the menu,"},{"speaker":"Philip Pape","startTime":1722.56,"endTime":1725.8,"body":"or maybe you did so ahead of"},{"speaker":"Philip Pape","startTime":1725.8,"endTime":1729.6100000000001,"body":"time. And you know exactly what"},{"speaker":"Philip Pape","startTime":1725.8,"endTime":1729.6100000000001,"body":"you're going to choose to fuel"},{"speaker":"Philip Pape","startTime":1729.6100000000001,"endTime":1733.51,"body":"your performance and fuel your"},{"speaker":"Philip Pape","startTime":1729.6100000000001,"endTime":1733.51,"body":"physique goals. No longer is it"},{"speaker":"Philip Pape","startTime":1733.51,"endTime":1738.1000000000001,"body":"just a reactive emotional"},{"speaker":"Philip Pape","startTime":1733.51,"endTime":1738.1000000000001,"body":"decision. It's a planned part of"},{"speaker":"Philip Pape","startTime":1738.1000000000001,"endTime":1741.4,"body":"your personal strategy. And that"},{"speaker":"Philip Pape","startTime":1738.1000000000001,"endTime":1741.4,"body":"is the power that you now have"},{"speaker":"Philip Pape","startTime":1741.4,"endTime":1744.67,"body":"in your hands. And I can't wait"},{"speaker":"Philip Pape","startTime":1741.4,"endTime":1744.67,"body":"to hear how you implement them."},{"speaker":"Philip Pape","startTime":1744.67,"endTime":1748.63,"body":"So I want you to go out there"},{"speaker":"Philip Pape","startTime":1744.67,"endTime":1748.63,"body":"dine smartly, and share your"},{"speaker":"Philip Pape","startTime":1748.63,"endTime":1751.75,"body":"experiences by reaching out to"},{"speaker":"Philip Pape","startTime":1748.63,"endTime":1751.75,"body":"me again, you can reach me and a"},{"speaker":"Philip Pape","startTime":1751.75,"endTime":1755.5900000000001,"body":"whole bunch of places Instagram"},{"speaker":"Philip Pape","startTime":1751.75,"endTime":1755.5900000000001,"body":"at Wits \u0026 Weights is one another"},{"speaker":"Philip Pape","startTime":1755.5900000000001,"endTime":1758.53,"body":"is in the Wits, \u0026 Weights,"},{"speaker":"Philip Pape","startTime":1755.5900000000001,"endTime":1758.53,"body":"Facebook community, all these"},{"speaker":"Philip Pape","startTime":1758.53,"endTime":1761.1100000000001,"body":"links are always in my show"},{"speaker":"Philip Pape","startTime":1758.53,"endTime":1761.1100000000001,"body":"notes whenever you need to find"},{"speaker":"Philip Pape","startTime":1761.1100000000001,"endTime":1763.6000000000001,"body":"them. And again, these are the"},{"speaker":"Philip Pape","startTime":1761.1100000000001,"endTime":1763.6000000000001,"body":"kinds of strategies I help"},{"speaker":"Philip Pape","startTime":1763.6000000000001,"endTime":1765.82,"body":"clients with every day. Now"},{"speaker":"Philip Pape","startTime":1763.6000000000001,"endTime":1765.82,"body":"they're going to be much more"},{"speaker":"Philip Pape","startTime":1765.82,"endTime":1769.03,"body":"highly tailored for the"},{"speaker":"Philip Pape","startTime":1765.82,"endTime":1769.03,"body":"individual. If if a client has a"},{"speaker":"Philip Pape","startTime":1769.03,"endTime":1772.06,"body":"specific thing that is tripping"},{"speaker":"Philip Pape","startTime":1769.03,"endTime":1772.06,"body":"them up, I'm going to attack"},{"speaker":"Philip Pape","startTime":1772.06,"endTime":1774.3400000000001,"body":"that with them. We're going to"},{"speaker":"Philip Pape","startTime":1772.06,"endTime":1774.3400000000001,"body":"creatively come up with a"},{"speaker":"Philip Pape","startTime":1774.3400000000001,"endTime":1778.3600000000001,"body":"solution but the principles are"},{"speaker":"Philip Pape","startTime":1774.3400000000001,"endTime":1778.3600000000001,"body":"the same. Planning ahead making"},{"speaker":"Philip Pape","startTime":1778.3600000000001,"endTime":1778.78,"body":"it work for"},{"speaker":"Philip Pape","startTime":1778.78,"endTime":1783.07,"body":"you be mindful. So the last"},{"speaker":"Philip Pape","startTime":1778.78,"endTime":1783.07,"body":"thing I want to mention, this is"},{"speaker":"Philip Pape","startTime":1783.1000000000001,"endTime":1786.49,"body":"I don't think I've mentioned"},{"speaker":"Philip Pape","startTime":1783.1000000000001,"endTime":1786.49,"body":"this on the podcast. But if I"},{"speaker":"Philip Pape","startTime":1786.49,"endTime":1791.05,"body":"haven't, I'm I remiss on, you're"},{"speaker":"Philip Pape","startTime":1786.49,"endTime":1791.05,"body":"missing out. And I'm remiss on"},{"speaker":"Philip Pape","startTime":1791.05,"endTime":1794.23,"body":"not having done it. But every"},{"speaker":"Philip Pape","startTime":1791.05,"endTime":1794.23,"body":"week, I send at least three"},{"speaker":"Philip Pape","startTime":1794.23,"endTime":1798.1000000000001,"body":"emails a week, sometimes four or"},{"speaker":"Philip Pape","startTime":1794.23,"endTime":1798.1000000000001,"body":"five, to my email list with"},{"speaker":"Philip Pape","startTime":1798.1000000000001,"endTime":1800.32,"body":"these kinds of strategies. And"},{"speaker":"Philip Pape","startTime":1798.1000000000001,"endTime":1800.32,"body":"they're things that you may not"},{"speaker":"Philip Pape","startTime":1800.32,"endTime":1802.96,"body":"find on the podcast, right?"},{"speaker":"Philip Pape","startTime":1800.32,"endTime":1802.96,"body":"They're things that come to my"},{"speaker":"Philip Pape","startTime":1802.96,"endTime":1806.74,"body":"mind sometimes that that"},{"speaker":"Philip Pape","startTime":1802.96,"endTime":1806.74,"body":"morning, and I have an epiphany"},{"speaker":"Philip Pape","startTime":1806.74,"endTime":1809.2,"body":"or something that I recently"},{"speaker":"Philip Pape","startTime":1806.74,"endTime":1809.2,"body":"have to client with. It's very"},{"speaker":"Philip Pape","startTime":1809.2,"endTime":1812.26,"body":"specific, and he's gonna be"},{"speaker":"Philip Pape","startTime":1809.2,"endTime":1812.26,"body":"helpful, or just gently"},{"speaker":"Philip Pape","startTime":1812.26,"endTime":1815.23,"body":"reminding you of the general"},{"speaker":"Philip Pape","startTime":1812.26,"endTime":1815.23,"body":"principles of progressive"},{"speaker":"Philip Pape","startTime":1815.26,"endTime":1818.29,"body":"overload, flexible dieting,"},{"speaker":"Philip Pape","startTime":1815.26,"endTime":1818.29,"body":"intuitive eating, you know,"},{"speaker":"Philip Pape","startTime":1818.29,"endTime":1820.93,"body":"talking about forms of training,"},{"speaker":"Philip Pape","startTime":1818.29,"endTime":1820.93,"body":"all these things that you're not"},{"speaker":"Philip Pape","startTime":1820.93,"endTime":1825.1000000000001,"body":"going to necessarily find on the"},{"speaker":"Philip Pape","startTime":1820.93,"endTime":1825.1000000000001,"body":"podcast. And if you want those,"},{"speaker":"Philip Pape","startTime":1825.19,"endTime":1827.83,"body":"it's easy to get on my list. You"},{"speaker":"Philip Pape","startTime":1825.19,"endTime":1827.83,"body":"just go to wits. \u0026"},{"speaker":"Philip Pape","startTime":1827.83,"endTime":1832.96,"body":"weights.com/email, that's it."},{"speaker":"Philip Pape","startTime":1827.83,"endTime":1832.96,"body":"wits \u0026 weights.com/email Or,"},{"speaker":"Philip Pape","startTime":1832.99,"endTime":1836.68,"body":"again, you can click the link in"},{"speaker":"Philip Pape","startTime":1832.99,"endTime":1836.68,"body":"the show notes that says Get"},{"speaker":"Philip Pape","startTime":1836.71,"endTime":1841.33,"body":"Phillips emails here. Okay, so"},{"speaker":"Philip Pape","startTime":1836.71,"endTime":1841.33,"body":"again, you can go to wits \u0026"},{"speaker":"Philip Pape","startTime":1841.33,"endTime":1845.05,"body":"weights.com/email, or click the"},{"speaker":"Philip Pape","startTime":1841.33,"endTime":1845.05,"body":"link in the show notes that says"},{"speaker":"Philip Pape","startTime":1845.05,"endTime":1851.17,"body":"Get Phillips emails here. And in"},{"speaker":"Philip Pape","startTime":1845.05,"endTime":1851.17,"body":"our next episode 107 The secrets"},{"speaker":"Philip Pape","startTime":1851.2,"endTime":1856.42,"body":"of zero injury running while"},{"speaker":"Philip Pape","startTime":1851.2,"endTime":1856.42,"body":"optimizing body composition with"},{"speaker":"Philip Pape","startTime":1856.42,"endTime":1860.38,"body":"Louise Valentine. So Louise is"},{"speaker":"Philip Pape","startTime":1856.42,"endTime":1860.38,"body":"going to return to the show, she"},{"speaker":"Philip Pape","startTime":1860.38,"endTime":1863.41,"body":"was one of my earliest interview"},{"speaker":"Philip Pape","startTime":1860.38,"endTime":1863.41,"body":"guests. She was in fact, the"},{"speaker":"Philip Pape","startTime":1863.41,"endTime":1866.8,"body":"first interview guests that I"},{"speaker":"Philip Pape","startTime":1863.41,"endTime":1866.8,"body":"didn't know prior to her coming"},{"speaker":"Philip Pape","startTime":1866.8,"endTime":1870.22,"body":"on my show. And she's going to"},{"speaker":"Philip Pape","startTime":1866.8,"endTime":1870.22,"body":"share some exciting strategies"},{"speaker":"Philip Pape","startTime":1870.25,"endTime":1874.54,"body":"and considerations for female"},{"speaker":"Philip Pape","startTime":1870.25,"endTime":1874.54,"body":"endurance athletes. So I usually"},{"speaker":"Philip Pape","startTime":1874.57,"endTime":1877.3600000000001,"body":"don't work with endurance"},{"speaker":"Philip Pape","startTime":1874.57,"endTime":1877.3600000000001,"body":"athletes myself, and I'm happy"},{"speaker":"Philip Pape","startTime":1877.3600000000001,"endTime":1881.92,"body":"to have you guys learn about"},{"speaker":"Philip Pape","startTime":1877.3600000000001,"endTime":1881.92,"body":"what Louise can do for endurance"},{"speaker":"Philip Pape","startTime":1881.92,"endTime":1886.42,"body":"athletes who also care about"},{"speaker":"Philip Pape","startTime":1881.92,"endTime":1886.42,"body":"body composition, who want to be"},{"speaker":"Philip Pape","startTime":1886.42,"endTime":1888.82,"body":"competitive, right, who want"},{"speaker":"Philip Pape","startTime":1886.42,"endTime":1888.82,"body":"endurance to be kind of their"},{"speaker":"Philip Pape","startTime":1888.82,"endTime":1892.3600000000001,"body":"primary mode of training. You"},{"speaker":"Philip Pape","startTime":1888.82,"endTime":1892.3600000000001,"body":"know, again, here on this show,"},{"speaker":"Philip Pape","startTime":1892.3600000000001,"endTime":1895.0900000000001,"body":"our primary mode of training is"},{"speaker":"Philip Pape","startTime":1892.3600000000001,"endTime":1895.0900000000001,"body":"usually strength training,"},{"speaker":"Philip Pape","startTime":1895.0900000000001,"endTime":1899.08,"body":"resistance training. And Louise"},{"speaker":"Philip Pape","startTime":1895.0900000000001,"endTime":1899.08,"body":"talks to women, particularly"},{"speaker":"Philip Pape","startTime":1899.08,"endTime":1904.06,"body":"women 35 And over who love to"},{"speaker":"Philip Pape","startTime":1899.08,"endTime":1904.06,"body":"run, and maybe juggling multiple"},{"speaker":"Philip Pape","startTime":1904.06,"endTime":1907.54,"body":"goals to lose weight and lean"},{"speaker":"Philip Pape","startTime":1904.06,"endTime":1907.54,"body":"out while still enjoying their"},{"speaker":"Philip Pape","startTime":1907.54,"endTime":1910.21,"body":"sport. So if you're interested"},{"speaker":"Philip Pape","startTime":1907.54,"endTime":1910.21,"body":"in both running and achieving"},{"speaker":"Philip Pape","startTime":1910.21,"endTime":1913.93,"body":"your physique goals, check out"},{"speaker":"Philip Pape","startTime":1910.21,"endTime":1913.93,"body":"our next episode 107. To get"},{"speaker":"Philip Pape","startTime":1913.93,"endTime":1917.47,"body":"notified of those new episodes,"},{"speaker":"Philip Pape","startTime":1913.93,"endTime":1917.47,"body":"and help others find the show."},{"speaker":"Philip Pape","startTime":1917.56,"endTime":1920.83,"body":"Just follow or subscribe in your"},{"speaker":"Philip Pape","startTime":1917.56,"endTime":1920.83,"body":"favorite podcast app. Do it"},{"speaker":"Philip Pape","startTime":1920.83,"endTime":1924.49,"body":"right now I want you to pause"},{"speaker":"Philip Pape","startTime":1920.83,"endTime":1924.49,"body":"and make sure you've clicked the"},{"speaker":"Philip Pape","startTime":1924.49,"endTime":1927.76,"body":"little toggle to follow or"},{"speaker":"Philip Pape","startTime":1924.49,"endTime":1927.76,"body":"subscribe whatever it says in"},{"speaker":"Philip Pape","startTime":1927.76,"endTime":1930.46,"body":"your app right now, because"},{"speaker":"Philip Pape","startTime":1927.76,"endTime":1930.46,"body":"otherwise you you just will miss"},{"speaker":"Philip Pape","startTime":1930.46,"endTime":1933.79,"body":"out on the next episode. And"},{"speaker":"Philip Pape","startTime":1930.46,"endTime":1933.79,"body":"this is what also one of the"},{"speaker":"Philip Pape","startTime":1933.79,"endTime":1936.7,"body":"best ways you can support the"},{"speaker":"Philip Pape","startTime":1933.79,"endTime":1936.7,"body":"show, because the more people"},{"speaker":"Philip Pape","startTime":1936.7,"endTime":1940.0900000000001,"body":"that are subscribers or"},{"speaker":"Philip Pape","startTime":1936.7,"endTime":1940.0900000000001,"body":"followers, the higher it gets"},{"speaker":"Philip Pape","startTime":1940.0900000000001,"endTime":1942.7,"body":"ranked so people can find it."},{"speaker":"Philip Pape","startTime":1940.0900000000001,"endTime":1942.7,"body":"And again, you will have to"},{"speaker":"Philip Pape","startTime":1942.7,"endTime":1945.4,"body":"manually download individual"},{"speaker":"Philip Pape","startTime":1942.7,"endTime":1945.4,"body":"episodes. So just click follow"},{"speaker":"Philip Pape","startTime":1945.4,"endTime":1948.82,"body":"or subscribe in your app please."},{"speaker":"Philip Pape","startTime":1945.4,"endTime":1948.82,"body":"That's very helpful. As always,"},{"speaker":"Philip Pape","startTime":1948.91,"endTime":1953.17,"body":"stay strong. And I'll talk to"},{"speaker":"Philip Pape","startTime":1948.91,"endTime":1953.17,"body":"you next time here on the Wits \u0026"},{"speaker":"Philip Pape","startTime":1953.17,"endTime":1959.68,"body":"Weights podcast. Thank you for"},{"speaker":"Philip Pape","startTime":1953.17,"endTime":1959.68,"body":"tuning in to another episode of"},{"speaker":"Philip Pape","startTime":1959.68,"endTime":1963.22,"body":"Wits \u0026 Weights. If you found"},{"speaker":"Philip Pape","startTime":1959.68,"endTime":1963.22,"body":"value in today's episode, and"},{"speaker":"Philip Pape","startTime":1963.22,"endTime":1966.16,"body":"know someone else who's looking"},{"speaker":"Philip Pape","startTime":1963.22,"endTime":1966.16,"body":"to level up their Wits \u0026"},{"speaker":"Philip Pape","startTime":1966.16,"endTime":1969.3700000000001,"body":"Weights, please take a moment to"},{"speaker":"Philip Pape","startTime":1966.16,"endTime":1969.3700000000001,"body":"share this episode with them."},{"speaker":"Philip Pape","startTime":1969.52,"endTime":1972.55,"body":"And make sure to hit the Follow"},{"speaker":"Philip Pape","startTime":1969.52,"endTime":1972.55,"body":"button in your podcast platform"},{"speaker":"Philip Pape","startTime":1972.55,"endTime":1976.57,"body":"right now to catch the next"},{"speaker":"Philip Pape","startTime":1972.55,"endTime":1976.57,"body":"episode. Until then, stay strong"}]}