Quick Wits: Why Selfish is Selfless with Your Health and Fitness Artwork

Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Wits & Weights is a strength 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 fitness 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. 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

If you're ready to learn what actually works with evidence-based training and 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: hormone health, metabolism optimization, hypertrophy training, longevity and healthy aging, nutrition tracking, best protein powder selection, strength training over 40, women's fitness, perimenopause, menopause, muscle building, body recomp, macros and nutrition tracking

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Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40

Quick Wits: Why Selfish is Selfless with Your Health and Fitness

February 12, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 3:51

Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism?

Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity.

This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.

Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you.

And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.

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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.

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Philip Pape 0:00

Have you ever felt guilty for focusing so much on your own fitness goals? Let's turn that notion on its head and explore why being selfish about your health is actually the most self-less thing you can do. Welcome to the Wits 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 Wits, where we always challenge conventional thinking about fitness and health. In this episode, we are tackling maybe a provocative idea, and that is why being selfish with your health and fitness is actually self-less.

Philip Pape 1:00

The word selfish has an interesting history for me, because I come from the school of rational self-interest and objectivism and thinking of the world, as everyone is making decisions for their own self-interest, but part of that self-interest is doing things to others that you would have them do to you. There's a little bit of the golden rule in there as well. The word selfish may rub you the wrong way. It may not, it may not be your, but what I mean by that is simply putting yourself first. And here's the thing. Prioritizing your health first might seem self-centered or selfish, but it's the foundation for everything else in your life. We talked about that before, how physical fitness enables everything else. When you are physically and mentally fit, you're more energized, more focused, more present for your loved ones and I mean physically present, including into older age. Your health becomes a catalyst for positive change, not just for you, but for those around you. So it is an impact multiplier and therefore, is it really selfish? It's like the safety instructions on a plane You're told to put your own oxygen mask first before you help your children or help others.

Philip Pape 2:16

Simply taking care of your health first enables you to be there for others in a more meaningful way. Also, think about the long term being selfish about your fitness. Now you're setting yourself up for a healthier future, reducing the likelihood of becoming a burden to others because of health related issues and to society and every other way that that can be a burden. So the next time you are feeling a little guilty because you're spending time at the gym or you're preparing your healthy meals on the weekend, remember this isn't just for you, it's for a healthier, happier life that positively impacts everyone around you. That is why selfish is selfless when it comes to your health and fitness.

Philip Pape 3:02

Until next time, take care of yourself. It's the most selfless thing you can do. 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.