Quick Wits: How to Overcome Procrastination (4 Unmet Needs) Artwork

Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40

Wits & Weights is a strength training and nutrition podcast where in every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does.

For skeptics of the fitness industry who are tired of following the rules and still not seeing results. If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're probably overcomplicating it. This is the strength training and fat loss podcast that shows you how to build muscle, lose fat, and achieve a real body recomp by focusing only on what the evidence actually supports.

Evidence-based fat loss coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for optimizing body composition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, hormone health, perimenopause and menopause, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming. By using your wits (systems + identity-based behavior change) and lifting weights, you can build muscle definition, improve your physique, and maintain your results for life without rebound weight gain.

You'll learn smart, efficient strategies for movement, metabolism, muscle, and mindset, such as:
- Why fat loss matters more than weight loss for both your health and your physique
- Why all the macros, including protein, fats, and yes even carbs, are critical to body composition
- How just 3 hours a week of proper hypertrophy training can deliver better results than most people get in twice that time
- Why building muscle is the single most powerful thing you can do for metabolic health, longevity, and aging well
- Why perimenopause and menopause don't have to derail your progress when your training and nutrition are dialed in
- How shifting the way you think about fitness can unlock more physical (and personal) growth than any program alone

Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works with evidence-based strength training and evidence-based nutrition, hit "follow" and let's engineer your best physique ever!

Popular Guests Include: Mike Matthews (author of Bigger Leaner Stronger), Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics Include: fat loss tips, hormone health, menopause tips and advice, creatine for women, peptides for women, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition myths, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, lifting weights for fat loss, muscle building, body recomp, macros and nutrition tracking

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Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40

Quick Wits: How to Overcome Procrastination (4 Unmet Needs)

December 04, 2023 • Philip Pape

0:00 | 3:49

Is procrastination holding you back from achieving everything you want?

It might be due to one of these 4 unmet needs.

Procrastination isn't just a time management issue; it's an emotional one. In today's episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection.

Listen to today's Quick Wits to find out how to overcome them and reclaim control over your time!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community - For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏

Philip Pape 0:00

Is procrastination holding you back from achieving everything that you want ? If it is , it's probably due to one of four unmet needs . We're going to break those down on today's quick wits and how you can overcome them . Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger , optimizing your nutrition and upgrading your body composition . People uncover science backed strategies for movement , metabolism , muscle and mindset with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in .

Philip Pape 0:42

Today we're diving into the psychology of procrastination . You know what I'm talking about . You have these tasks sitting there waiting to get done and you just delay . You delay , delay even the important ones . And you're not alone . We all do it , I do it . It's just a time management issue , though it's an emotional one , and I want to conquer this together with you today over the next few minutes .

Philip Pape 1:05

The first one is the big , complex task . It's just so massive that you feel overwhelmed . The trick here is to break it down , set a timer for 30 minutes or even just five minutes , and start with one small piece , because oftentimes with procrastination . The hardest part is just starting . You know how , when you start on that task , all of a sudden the stress just drops , even though you've only gotten a few minutes of it done . That's what I'm talking about . The second one is fear of not being good enough to do the task . This is where you're worried that your work is not going to measure up , and I suggest talking to someone you trust . This is where a mentor , a friend , a brother , a sister , a confidant can provide the encouragement and perspective that you need to kickstart your motivation . The third is paralysis by analysis . There's so many choices , too many options , that it just paralyzes you . Here , the goal is to narrow down your focus , narrow it down to three interesting starting points and then just pick one . You can use a mind map to clarify your focus and see your goal more clearly , but really it's just to narrow your focus down to a smaller set of choices and then pick one .

Philip Pape 2:21

The fourth unmet need is the need for perfection . Those of us who are the perfectionists out there , the obsessive types , and you're just looking for that perfect starting point . Everything has to be just right before you get it done , before you even start . What you can do here is just take time and list what needs to be done , put it into a logical order and then get started . It actually is as simple as that , because you're paralyzing yourself with the need for perfection and all you need is a starting point .

Philip Pape 2:50

All right , procrastination might seem complex . It has to do with all these unmet needs related to taking action perfection , paralysis by analysis , relationships , whatever . If you can identify which of these is holding you back , you can tailor your approach , overcome procrastination and shift into overdrive . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their Wits or Weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .