Philip Pape: 0:00

Don't eat this, don't eat that, I can't have this. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the cants and the bads? We're gonna get rid of all of that. We're gonna flip things around and explore additive nutrition. This is a liberating, freeing approach. Focus on what to add into your diet rather than what to cut out.

Philip Pape: 0:23

Welcome to the Whits and Weights podcast. I'm your host, phillip 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. We'll 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. Welcome to another Quick Whits, and today we are shifting your mindset yet again.

Philip Pape: 0:54

Even though we are talking about nutrition, it's about how we think about nutrition, using a for some refreshing concept called additive nutrition, where we focus on abundance rather than scarcity rather than restriction, and the principle is very simple yet profound by prioritizing, including beneficial foods in our diet, beneficial being things that you need and want that align with your goals. Think about protein for muscle repair and growth, fiber for digestive health, micronutrients, vitamins and minerals for your overall well-being, carbs for building muscle as well and for energy and recovery. All of those things, adding in the things that you want and need, we naturally begin to edge out or crowd out the we'll call it less nutritious options, the things that don't serve you as well. So this is a positive approach. This concentrates on the wealth and diversity of foods out there that can enhance our health, rather than dwelling on any particular food we quote unquote should avoid, because anyone who follows my stuff knows that I am not against any food in a vacuum. If 10 or 20% of your diets is filled with whatever the heck you want because you love eating those things, you're probably okay, because the other 80% is where it's gonna have a major impact on your health and results, and so that's where we encourage adding things in. We encourage a richer, more varied diet and we eliminate any sense of deprivation that comes with these strict, restrictive diets, which then causes us to binge, causes us to crave, causes us to emotionally eat.

Philip Pape: 2:37

We want to build meals around what we know our bodies need, and those are often the lean proteins, the grains, the fruits, the vegetables, the healthy fats. It's not going to include things that don't serve you, like if you have an atrogen or intolerance, for example, or if you don't enjoy eating something, why would you include that in there? But if something does serve you and supports your physical goals and your mental and emotional health, because you're removing the guilt often associated with eating and you're simply adding in the things that you want to need, things start to align really nicely right, and the beauty of additive nutrition extends beyond food choice. That's what I mentioned. It's a mindset thing. This is an approach that gives you a deep connection with eating as a positive, nurturing act. We talk about fuel, we talk about nourishment. That is what it's about. It allows us to celebrate food's role in our lives. We have to eat every day, like every single human on the planet has to eat, and so don't. We want that to be a positive experience. We want to honor food as the fuel that powers our ambitions right. Our ambitions for personal and physical growth, whether that's athletic performance, body composition, living a healthier life, all of those things.

Philip Pape: 3:53

So the next time you plan a meal, I want you to be very intentional. Ask yourself what can I add to nourish and satisfy me? What can I add to nourish and satisfy me. Don't worry about what you're cutting out. Just add in something. For a lot of people, this is simply adding in protein. Think about a meal during the day where you don't have very much protein and now add in the protein. Embrace the abundance of choices that you have. Watch how the mindset shift that comes along leads to a healthier, happier mental state as well. And until next time, remember that nutrition is not about eating less. It's about eating right for you. 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.