Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.

But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.

We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.

So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.

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Click here to apply for coaching!
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Today you’ll learn all about:

[3:11] Planning ahead
[4:30] Research the restaurant or menu ahead of time
[7:00] Pre-log your meal
[15:30] Strategies for making decisions in real-time dining scenarios
[18:32] Business dinner
[19:59] Navigating social gatherings
[22:45] Tips for travel
[24:12] Creative hacks
[27:58] Key takeaways
[31:52] Outro

Episode resources:

• Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska

• Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You Are

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Transcript

Philip Pape  00:00

Imagine you walk into any restaurant, you scan the menu, or maybe you did so ahead of time. And you know exactly what you're going to choose to fuel your performance and fuel your physique goals. No longer is it just a reactive, emotional decision. It's a planned part of your personal strategy. And that is the power that you now have your hands. Welcome to the Wits & 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. 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. Wits & Weights

Philip Pape  00:49

community Welcome to another solo episode of the Wits & Weights podcast in our last episode 105 Strength, power and vitality for women at any age with Cheryl I love I love. Cheryl and I discussed the art of movement, the challenges faced by women and fitness and actions you can take to enhance vitality and build confidence No matter your age, or where you're starting from, including some self defense strategies. Go check that out episode 105. If you missed it today for episode 106 Eating out while staying lean. Even during fat loss, we're diving into a topic that affects everyone myself included. We all know that sticking to your nutrition goals is not something that we do in a controlled metabolic lab. It's a battle that we fight every day in our lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, you're just going out on the weekends, you're just on the road, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day to day routine. But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique that you're working so hard for? What if I said that you can develop a few helpful skills to master the art and science of eating out without missing a beat, because after all, eating out and living your life is more the norm than the exception. And so if we think that way, and kind of ditch that all or nothing, and have strategies in our back pocket, we can be successful all the time, forever. Now we're talking about planning, tracking, real time decision making, and even a few little tricks I have at the end of the podcast that you want to stick around for that maybe you haven't heard of. I'm arming you with some strategies that are so effective, that you're going to wander out, wonder how you ever dined out without them. And then by the end of this episode, you'll have a toolkit that will make eating out not just enjoyable, but also aligned with your goals. So we can definitely have your cake and eat it too, literally and metaphorically. So if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, let's dive into today's topic, eating out while staying lean, even during fat loss. So we know the importance of this because this is part of our everyday life and living a lifestyle that is aligned with our goals and not thinking in terms of things having to be exactly the same way every day, but rather how do we adapt to the real life situations that come into our lives? So I want to start with planning ahead. In other words, thinking about the fact that these things will occur no matter what kind of like, you know, I don't know, if you celebrate Christmas, it happens every year on December 25, no matter what. And to be surprised that you didn't budget for some gifts, is really on you, because you knew it was coming. So we know that dining out is going to happen unless you live in a cave again. So the role of planning is to avoid these impulsive, emotionally driven choices that tend to be less nutritious or healthy or what have you, less aligned with our goals, right. That's the role of planning. There are also psychological benefits of planning ahead. Some people think the gut reaction to planning is oh, that sounds like work. But it actually reduces your what's called decision fatigue, right, the need to make a decision in the moment actually gives you clarity, and reduces your stress, right? It reduces the stress associated with eating out because now you have a plan at any one time. And you're able to execute on it without really thinking about it. So one way to do this is to research ahead of time, where you're going and what's available. So for a restaurant, this would be using a restaurants website, or their app, you know, to look for nutritional information if it's a chain restaurant that oftentimes by law, or just it's a matter of course of business, they'll have these up on their website. If it's a more local restaurant, oftentimes they won't have that, but they will at least have their menu. So you can go and look on their menu and start to browse ahead of time. Think about the options that you want. things that are associated with your macro targets with your goals with, you know, protein rich food, maybe lower oils and sugars and fats, kind of the hidden fats, but still things that you would definitely enjoy. And very common thing here is just think about what you would eat at home. And now, how would you construct that? And now how would you construct it from a menu in a restaurant. Now, granted, you're going to a restaurant because it's a special occasion. Even if it is a once a week week thing, it's still special, right? And you're probably doing it to enjoy company and go out and have a different environment and so on. And you can still choose foods that are similar to what you would eat at home, even though prepared by someone else, maybe, maybe they're a better cook than you maybe different seasonings and so on. So we're talking things like lean meats and vegetables and things that where you can see the ingredients, and so on. So it's really up to you to do that. But definitely look at it ahead of time, if you can. And then to go along with this, let's say you don't have access to the menu, or you don't have time to look at the menu or whatever. Or you don't even know where you're going, for example, you know, somebody else is taking you there, you can set what's called a you can set for yourself what's called a personal food plan. Okay, this is not a meal plan, not a meal plan where you have, this is what you eat, when and how much. But a food plan is more your guidelines, I hate to say the word rules, because rules always imply rigidity. But these are your own personal rules for yourself. So you still have 100% of the power, and agency. So setting your guidelines for the food choices. When you can't see the menu ahead of time, like we just talked about prioritizing lean protein, and vegetables, or deciding how many drinks you're going to enjoy what type or what types of desserts or appetizers, you can get as broad or specific as you want, you can get as detailed or not as you want whatever works for you. And this could be in your head, this could be on an index card, you know, in your pocket, this could be in your phone in a note app, or reminder what happened. super flexible, okay. The other thing you can do ahead of time, is log your meal ahead of time either as a planning mechanism, or because that's exactly what you're gonna get. And so what I mean is, a planning mechanism could be, you know, generally what kind of restaurant you're going to, and what you want to eat. So you go ahead and you pre log it, you know, maybe Today's Friday, and tomorrow, Saturday, you're gonna go out on Saturday, you go ahead and log it in your app. Now, again, I use macro factor, I highly recommend it. If you're going to use it, I'll include a link in the show notes with my code to get to an extra free week, my code is Wits & Weights. So you go download macro factor from the App Store, and use my code Wits & Weights, and it's a great meal planning tool, because you can log the meal, you can see what the impact is on your macros and calories. And then you can then you have a few choices to make, you can either adjust what you're going to have at the restaurant, because it's just too far off of what you want. Or you can plan the rest of your day ahead of time, or even today or this week leading up to that day, so that the whole week works out the way you want it to. And one way to do this is what we call calorie banking. And that is just earlier in the day, or even earlier in the week, just making sure that you are hitting maybe a little bit more tight, tighter calorie target. So this is especially the case if you're at maintenance or in fat loss, where you're trying not to exceed a certain number of calories each week, because you're trying to induce a certain change in your body mass and your fat mass over time. If let's say your daily calorie goal is 1800, you might say okay, I'm going to aim for about 1600 each day for five days leading up to this special event, and I'm gonna sort of bank 1000 calories for the week. To add to that day, that's perfectly fine, right? It's just shifting calories, you're not doing it in an obsessive way, like down to the ground down to the down to the calories really just being smart and planning ahead, making it all work. Alright, so that's everything, those are things you can do ahead of time. The second thing you can do is tracking. Alright, so we're going to talk about how to track all this stuff, because I get a lot of concerned questions, both from clients, and really anybody listening who says, Well, I'm gonna go on a trip for the weekend, I have no idea if I can track and this and that. And it's understandable that you don't want to take your scale at your party scale or your food scale on a trip, right? We don't want to be seen as weird or that person who's doing that. If you want to do that, if it makes sense to do that. That's your choice, right? But let's say you don't. All right, so we're talking about flexible dieting here, right? The idea of fitting various foods that you enjoy into your macros and calorie goals as well as your other goals like digestion, hunger, how it makes you feel performance training, and so on. Right? It's not just about macros. In fact, I'm gonna talk about that in a future episode where we compare flexible dieting to If It Fits Your Macros, so stay tuned for that. But the idea here is that we want to at least log the meat To the restaurant in some way, that's within about 30%. Accurate, believe it or not, yeah, 30% is sufficient to get useful data when compared to not tracking at all. So that's a nice wide tolerance fact is very consistent with the idea of flexibility. In that even our login has some flexibility built in. So the if you're using macro factor, for example, the way I would do this is first you can search for either the exact item at that restaurant, like if it's a chain restaurant, you can search the chains name, and then the food item, and you'll probably find it you'll find both the like combination dishes, or like named dishes they have in the menu, you might also find their side dishes and kind of construct it together. And that makes it pretty easy. And then you can just log the amount you expect to have. And I always like to add a little bit of buffer or a little bit of extra calories. So what I'll do is let's say you go to Chipotle, and you get a protein bowl log it is like 1.2, or 1.25, just to account for the fact that they're not going to dish it the exact same way each time. And so I want to be conservative, that's during fat loss. Now, if you're trying to gain weight, maybe you just log one, and then be okay with it if it's overestimated, because you're trying to get more calories anyway. So that's one way. Another way is if you go into a restaurant where it's not in the database, you can still search for similar foods. So if it's going to be a sirloin steak, just look for sirloin steak. Now here, I like to add extra fat in the form of usually just a butter or extra virgin olive oil doesn't really matter. But just throw in a few extra tablespoons in there probably, you know, an extra 100 to 200 calories worth of fat just in case, they're dumping that stuff in there. And, of course, when you get your food, I mean, I've had dishes where it was like, obvious that the oil is just oozing out of every, every inch of the dish. And I definitely padded that fat number when I logged it. So just be aware of those things. Which is also why I like to choose things that don't have a lot of hidden ingredients, things that you can just see, you know, steamed vegetables and, and dry rubbed meats and things like that. And the other thing is you could do is if the restaurant has nutritional info, but the input, the actual dish isn't in the database, you can do a custom food based on that info, or based on the whole meal or whatever, right, like some restaurants will have, let's say a steak dish, and then all the possible sides. And I'll give you all the macros and calories in a big chart, you could just quickly log that as a quick add or as a custom food in your database. So I'm making it sound a little complicated, but it really isn't, once you do it, really it's no different than logging it at home. And the idea here is you're not going to be weighing in on a food scale. If you can weigh in on a food scale, and you're that's part of what you're doing. Of course, it gives you a little more accuracy. But I'm not suggesting to do that when you go out. And then the other thing is eyeballing your portions. So when you log it, if it isn't a standard, like the protein bullet Chipotle, where it's a protein bowl, and it just has everything in there. If you're if you're, if you're logging separate ingredients of the dish, you can

Philip Pape  13:11

Oh, first of all overestimate a little bit, but I like to log everything in grams. From the day I start tracking, and I ask my clients to do this too early on, I say, look, try, try to log everything in grams, food, beverages, whatever. Meat, you know, don't definitely don't use tablespoons and cups, because those are definitely not accurate. But even pounds and ounces, I would, instead of that use grams, so that you're thinking in grams all the time. And it's a normalized unit of measurement. So when you see on a plate, I've got some steak and potatoes and asparagus, okay, that's like 150 grams of that 100 grams of that 125 grams that you know, again, within 30% is fine. And that's what you can estimate it in your head. Now, when you track it, it could be it could be right then in there, but most people don't want to whip out their phone in front of company, you know, that's rude, and track in front of them. So you can quickly take a photo of it, which takes like two seconds. And then later on, you can log it or just look at it and just know what you got and remember it and do it later on. Get we're trying to get within 30% for my clients, sometimes we play a guessing game where they'll take a picture, they'll send it to me later along with their guests for how they logged it with calories macros, and then I independently will guess and we'll see see where they meet because this kind of trains you to get used to what something looks like. Hey, this is Philip and I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success, either way more one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com and click on coaching, or use the link in my show notes to apply today, I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now back to the show.

Philip Pape  15:30

So we talked about planning ahead, we talked about tracking. Now what about if you did have to make decisions in real time, let's say you didn't, you couldn't plan ahead for whatever reason, or you didn't plan ahead, and you want to make decisions in real time. Remember, we are trying to reduce decision fatigue by planning ahead. But planning ahead also includes having guidelines and kind of knowing what you're going to pick no matter where you're at. That also reduces decision fatigue. So one thing to do is get used to the way things are described in menus. So looking at certain key words like creamy fried glaze, right, you can kind of tell, based on standard key words, it's going to have a lot of extra fat and sugar in there. Now, again, your choice to have those things. Absolutely. And if that's what you want, and you're gonna go enjoy it. Again, flexible dieting totally gives you that option. And it's just making sure that you track it that way. But if you're looking to get more food and a lower calorie density, for what's on your plate, you definitely could avoid some of those things and get more food and not over exceed your calories, for example. And so that's where you would look for grilled, steamed, baked, right? It's pretty straightforward. But it's good to just be reminded of that, because our eyes can get bigger than our stomachs when we're hungry. And we were like, Oh, look at this, the fried seafood dish. I mean, I love it as much as the next person, person, you know, the fried everything. But it really does add up. So you just want to make sure it fits with your goals. The other thing is tell the waiter the server what you want, right, you can ask for sauces and dressings on the side, you can substitute sides, right, I know the fries are great with a steak, but maybe you want some other vegetable rice and grilled zucchini or whatever they have available. Or maybe mashed potatoes instead of French fries, you know, to get more food for the calories, or a side salad for example, right, it's up to you, you're the you're the you're the customer. And then eating mindfully is another way to kind of stretch your calorie budget when you're eating because you will potentially have leftovers that way, or you'll at least feel full before you get to dessert, for example, things like that. So in the moment, that also helps with the later on decision making during the meal. So you kind of think about the whole thing from appetizers and drinks, to the main meal to the desserts, and just kind of your strategy for how you're going to navigate through it. But also enjoy yourself at the same time. And now if we look at the next section I want to talk about is different scenarios, I'm just going to cover three big ones, I'm sure you can come up with some on your own. If there's a specific scenario I didn't cover and you're still unsure of what to do, definitely always reach out to me here or in our Facebook, Facebook community, you know, Wits, & Weights free Facebook community, and just post your question like, Hey, I'm going to go be doing this. You didn't really cover the details on that in the podcast, what should I do? So the first category is going to be business dinners. Very common a lot of my clients, the very busy demanding lifestyles, you know, they work they may be travel and so on. So a business dinner. And of course, you could extrapolate this to really any dinner out you know, even if it's with your family or for a party. And here's where you don't want to be whipping out your phone to log a bunch of stuff right and appear rude, you could do the quick photo or just log it later. And then alcohol I think it's important here to consider your alcohol strategy where you can either opt for lower calorie options like some hard liquors, but a little bit of it like like vodka or red wine or light beer, you know, something like that, or just decide that you're gonna have alcohol free or a diet soda or something. Now of course always make sure to log it but um, I know when I when I'm at like a business dinner you know, I'm gonna be careful with alcohol because I want to have my faculties fully there together, you know, maybe with your friends or family, it's less of a concern. Now I've been talking a lot lately lately to get off on a tangent about going alcohol free personally because I had surgery about nine weeks ago and I initially couldn't have alcohol because of that. And then I talked to an alcohol expert on I think was episode 93 of the show. Karolina of Jessica Polska and kind of decided to drink alcohol free beer. And I've been doing that ever since and loving it. You know? So think about options like that. Another category is going to be just any social gathering like a party. Right. And one of the things I like to do here is social gatherings tend to have formats that are different than just a regular dinner, you tend to have either like a buffet or a bunch of snacks, right, or a bunch of courses just coming out one after the other. There's alcohol flowing, there's a lot of chatting, and maybe dancing and all sorts of things going on, you're just like, caught up in all the revelry, which is great, right? That's what life's all about. But it's definitely easy to kind of eat a lot more than you expected. And a lot of things that aren't exactly what fit your goals for your macros and other things. So one, one nice thing I like to do is to pre pre eat or preload protein earlier in the day, for a couple reasons. One, it can curb hunger, you know, if you have protein. And then two, these gatherings are often full of foods that have very little to no protein, protein yet tends to be expensive, right and harder to prepare for some of these things is much easier for them to make, you know fried dishes, appetizers, hors d'oeuvres, those kinds of things, you know, yeah, you might might see a cheese and meat plate there or something like that. But you're generally not going to have like big, big things of like steak and chicken and pork, you might I mean, that's awesome if you do, but just assume you're not and preload with protein earlier in the day. And so what you can do is for breakfast and lunch, for example, have a decent amount of your protein for the day in those meals, along with some vegetables to fill you up. But to keep the calories low. The other strategy at these gatherings if it's like a buffet style, or, you know, just just tables of stuff is Apply to apply the art of planning or the art and science of planning in the moment. Meaning, rather than just jumping right in, take your time, scan everything, right, just look at everything, don't get overwhelmed, just start from the left to right, go and look at everything available. And then take your food guidelines that you developed earlier. And go ahead and fill your plate with the things that are important to you. And I mean fill it because I don't want you to leave room for other things and say, wow, I've got room on my plate. So I might as well go get get the brownie over here. And you know, the cookies over here and so on, scan everything, and then fill like half your plate with vegetables, right? Maybe a quarter with protein, and then the rest was in the other quarter with carbs, something like that. Right and or you can start with a protein, again, protein, vegetables, and a little bit of carbs and do that and really fill it up with the things that you enjoy. I'd rather you have like a decent amount of those things to fill you up that also serve your goals, and then you're not so hungry for the other stuff, but you still eat a decent amount. Okay, so that those are some basic strategies for social gatherings. And in travel, I mean, I did a whole episode on travel quite a while back, it's 20 something I think long time ago about how to handle that. The very basics I'm going to touch on here is packing things to go packing things for your trip, like your protein powder, protein bars, meat sticks, or jerky, your shake bottle like just to get have an easy protein option. If there's just nothing there, right, you could always just have have a whey protein, shake a scoop or two and top off your protein and get like 3040 grams of protein, right? They're very easy. organ meat sticks. I like the first form, meat sticks. And they're the protein bars as well make sure it's the kind of protein bars that won't melt, right, because some of them have like a chocolate coating. And those can get all nasty and sticky. If it's hot, or even in the plane, you never know if you're flying, but the temperature changes. So pick something that's more hearty than that. And then you can. The other thing I like is if you're staying at a hotel, if there's one or two meals a day that you can make somewhat of a just routine, kind of like you're at home or you can just cook them yourself. That's a nice way to blunt the effects of the other part of the day, which is probably going out or doing these big parties or what have you. So there's a lot more tips I have if in the last episode on this again, I don't have the number off the top my head and I want to continue getting through to today's episode. But if I can remember to do that, I will put that in the show notes for you. Alright, the last thing are just a few little creative hacks that come to mind. I'm sure you can come up with more. But I'm gonna give you three today just to keep it simple. The first one is called the half plate trick. And all this is is when you first order your food at the restaurant immediately asked for a TO GO Box. You might You might have heard this technique before but as for TO GO Box and pack half the food in the toolbox. So I don't know let's say you're going to Olive Garden. You know, you've been convinced to go to Olive Garden and pretty much everything they have. There's pasta dishes now. I'm sure there's some leaner, leaner options you can get if you want but hey, I like chicken alfredo as much as the next person and maybe that's what I'm going to order knowing that it's probably, you know, a 2000 Calorie dish probably I don't know all that fatty Korean Even while the pasta, but it's delicious. So I'm going to ask for a box, I'm going to throw half of it in the box. And now my plate is still got a decent amount of, you know food mass in there. And I'm going to act like hey, I'm just eating the whole thing today, I'm just going for it and I'm eating the whole thing. But really, it's only half of what you ordered, right? You could do that with the bread, even, you could just put like, if you were going to have a second bread stick, put that bread stick in the TO GO Box and so on. That's one trick. The second trick is just a lottery trick, right drinking a full glass of water before your meal arrives. Very simple thing. But we get caught up in our conversations. And sometimes your glass just sits there all the whole time, right and it's like, pretty much full, go ahead and gulp down that water right away. So that it fills up your stomach a little bit reduces the satiety signal, or increase the satiety signal. And maybe you will not feel like just devouring everything that's put in front of you or going for the appetizers and so on. And then the third trick is just the mindfulness trick of putting your fork down between bites. And I like this trick because it doesn't require all the hate to say like whoo, mindfulness stuff that we all struggle with. And I personally, like have tried all the mindfulness things of, you know, listening to my food as I chew it, turning everything off this. But look, you're out at a restaurant with other people and you're talking, you're distracted. So you can't do that. But guess what, you can just put the fork down after a bite, and then pick it back up. Just like when you cut meat, instead of cutting with the right and then putting it in your mouth and your left. Do it like what do they call it American style, where I think that's what it's called, where you cut it, put the fork, put the knife down on the plate, swap forks, the fork to the other hand, and then eat, it just adds a little more time and causes you more mindfully what does this do, it allows you time to digest to enjoy and stretch the food out. And then your body sort of catches up, despite all the distracting things going on, and conversations and fun that you're having. So that perhaps you aren't tempted, let's say to eat way more than you otherwise planned. Alright, so those are the the key strategies, I'm sure there are many more. I know. In fact, there are many more that I've shared with clients over the, you know, the time that I've been coaching, but I wanted to give you some basic hard hitters that are really easy to implement, that can have a big impact on your success when you eat out. And I definitely encourage you to take one or two of these and apply it to your next experience. You know, you don't have to do the whole thing. Just go back look at the timestamps jumped to the thing that you want to re review or review and apply it in your real life. You know, this weekend, for example, this episode comes out on a Tuesday. So you've got a few days to plan, you could do the calorie banking. Or you can look at the menu, right? There's all these strategies. So we're talking about planning, being flexible, reducing decision fatigue, using tricks to kind of trick your mind into being more mindful when you're eating. And we talked about different scenarios. And the key takeaways are preparation, personalizing it to you and being mindful. So now imagine you walk into any restaurant, you scan the menu, or maybe you did so ahead of time. And you know exactly what you're going to choose to fuel your performance and fuel your physique goals. No longer is it just a reactive emotional decision. It's a planned part of your personal strategy. And that is the power that you now have in your hands. And I can't wait to hear how you implement them. So I want you to go out there dine smartly, and share your experiences by reaching out to me again, you can reach me and a whole bunch of places Instagram at Wits & Weights is one another is in the Wits, & Weights, Facebook community, all these links are always in my show notes whenever you need to find them. And again, these are the kinds of strategies I help clients with every day. Now they're going to be much more highly tailored for the individual. If if a client has a specific thing that is tripping them up, I'm going to attack that with them. We're going to creatively come up with a solution but the principles are the same. Planning ahead making it work for

Philip Pape  29:03

you be mindful. So the last thing I want to mention, this is I don't think I've mentioned this on the podcast. But if I haven't, I'm I remiss on, you're missing out. And I'm remiss on not having done it. But every week, I send at least three emails a week, sometimes four or five, to my email list with these kinds of strategies. And they're things that you may not find on the podcast, right? They're things that come to my mind sometimes that that morning, and I have an epiphany or something that I recently have to client with. It's very specific, and he's gonna be helpful, or just gently reminding you of the general principles of progressive overload, flexible dieting, intuitive eating, you know, talking about forms of training, all these things that you're not going to necessarily find on the podcast. And if you want those, it's easy to get on my list. You just go to wits. & weights.com/email, that's it. wits & weights.com/email Or, again, you can click the link in the show notes that says Get Phillips emails here. Okay, so again, you can go to wits & weights.com/email, or click the link in the show notes that says Get Phillips emails here. And in our next episode 107 The secrets of zero injury running while optimizing body composition with Louise Valentine. So Louise is going to return to the show, she was one of my earliest interview guests. She was in fact, the first interview guests that I didn't know prior to her coming on my show. And she's going to share some exciting strategies and considerations for female endurance athletes. So I usually don't work with endurance athletes myself, and I'm happy to have you guys learn about what Louise can do for endurance athletes who also care about body composition, who want to be competitive, right, who want endurance to be kind of their primary mode of training. You know, again, here on this show, our primary mode of training is usually strength training, resistance training. And Louise talks to women, particularly women 35 And over who love to run, and maybe juggling multiple goals to lose weight and lean out while still enjoying their sport. So if you're interested in both running and achieving your physique goals, check out our next episode 107. To get notified of those new episodes, and help others find the show. Just follow or subscribe in your favorite podcast app. Do it right now I want you to pause and make sure you've clicked the little toggle to follow or subscribe whatever it says in your app right now, because otherwise you you just will miss out on the next episode. And this is what also one of the best ways you can support the show, because the more people that are subscribers or followers, the higher it gets ranked so people can find it. And again, you will have to manually download individual episodes. So just click follow or subscribe in your app please. That's very helpful. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & 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