Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Player FM - Internet Radio Done Right

üç yıl önce eklendi

İçerik Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert tarafından sağlanmıştır. Bölümler, grafikler ve podcast açıklamaları dahil tüm podcast içeriği doğrudan Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert veya podcast platform ortağı tarafından yüklenir ve sağlanır. Birinin telif hakkıyla korunan çalışmanızı izniniz olmadan kullandığını düşünüyorsanız burada https://tr.player.fm/legal özetlenen süreci takip edebilirsiniz.

Exile

1
Episode 10: From Refugee to Radical 44:09

2 years önce44:09

Daha Sonra Çal

Listeler

Beğen

Beğenildi

44:09

When a young Eva Kollisch arrives as a refugee in New York in 1940, she finds a community among socialists who share her values and idealism. She soon discovers ‘the cause’ isn’t as idyllic as it seems. Little does she know this is the beginning of a lifelong commitment to activism and her determination to create radical change in ways that include belonging, love and one's full self. In addition to Eva Kollisch’s memoirs Girl in Movement (2000) and The Ground Under My Feet (2014), LBI’s collections include an oral history interview with Eva conducted in 2014 and the papers of Eva’s mother, poet Margarete Kolllisch, which document Eva’s childhood experience on the Kindertransport. Learn more at www.lbi.org/kollisch . Exile is a production of the Leo Baeck Institute , New York | Berlin and Antica Productions . It’s narrated by Mandy Patinkin. Executive Producers include Katrina Onstad, Stuart Coxe, and Bernie Blum. Senior Producer is Debbie Pacheco. Associate Producers are Hailey Choi and Emily Morantz. Research and translation by Isabella Kempf. Sound design and audio mix by Philip Wilson, with help from Cameron McIver. Theme music by Oliver Wickham. Voice acting by Natalia Bushnik. Special thanks to the Kollisch family for the use of Eva’s two memoirs, “Girl in Movement” and “The Ground Under My Feet”, the Sophia Smith Collection at Smith College and their “Voices of Feminism Oral History Project”, and Soundtrack New York.…

1 yıl önce 17:38

MP3•Bölüm sayfası

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android
--
Should you weigh yourself daily?

Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.
You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.
Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.

Main Takeaways:

Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
The 20-day exponential moving average filters out "noise" to reveal true body mass changes
This principle applies beyond weight - use trends for nutrition, training, recovery tracking

Episode Resources:

YouTube video about the research on daily weigh-ins
Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

Timestamps:
03:27 - Does daily weighing increase anxiety?
04:56 - Understanding how water weight and digestion affect the scale
07:43 - How to filter signal from noise
11:21 - How to detach emotionally from daily numbers
14:27 - How to implement tracking systems
15:51 - The mindset shift in data-driven tracking
Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

Bölümler

1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

4. The Engineering Mindset in Fitness (00:16:21)

425 bölüm

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workout #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

published 1 yıl önce

Paylaş

MP3•Bölüm sayfası

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android
--
Should you weigh yourself daily?

Main Takeaways:

Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contents
Research shows daily weighing improves outcomes but only when viewing trends vs individual weigh-ins
The 20-day exponential moving average filters out "noise" to reveal true body mass changes
This principle applies beyond weight - use trends for nutrition, training, recovery tracking

Episode Resources:

YouTube video about the research on daily weigh-ins
Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

Bölümler

1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

4. The Engineering Mindset in Fitness (00:16:21)

425 bölüm

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workout #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss

Tüm bölümler

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24 gün önce1:28:52

1:28:52

Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size. — What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch? I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle and strength. Andy and I will help you figure out the perfect squat for your body and what you want to achieve. Andy Baker is a highly sought-after strength coach, co-author of Practical Programming and The Barbell Prescription, and owner of Kingwood Strength & Conditioning. Through his Baker Barbell Club, he’s helped thousands of lifters get stronger by training smarter. Today, you’ll learn all about: 05:59 – Why low bar squats aren’t as superior as you think 09:40 – The origins of low bar squatting and why it became dominant 16:40 – When and why you shouldn’t low bar squat 22:05 – How to know if you should switch your squat 29:20 – The real reason elbow and shoulder pain happens with low bar 35:40 – Why strategic variation makes you stronger and healthier 46:07 – The most underrated squat variation for quad growth 55:49 – The #1 most common squat mistake lifters make 1:09:05 – Best squat variations for quads—Andy’s top picks 1:20:52 – How to cue yourself for a perfect squat 1:25:00 – Outro Episode resources: Baker Barbell Club: andybaker.com Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy Baker Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282 24:44

26 gün önce24:44

24:44

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous progress. Discover how engineering Control Systems reveal the three key components that regulate your training adaptation, and why understanding them transforms your approach to building strength. Whether you're plateaued or just starting out, this framework will help you create sustainable progress without burnout. Main Takeaways: Your body operates like a control system with built-in feedback loops Three components (PID control) determine training adaptation Progressive overload requires strategic adjustments based on data Small, consistent changes beat random progress chasing Timestamps: 0:01 - Why arbitrary strength standards hold you back 2:53 - Control systems and progressive overload 8:01 - Understanding PID control for training 10:22 - Proportional control: Immediate response 13:15 - Integral control: Accumulated training effects 14:35 - Derivative control: Rate of adaptation 16:48 - Practical metrics to track 20:25 - Creating a sustainable feedback loop Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281 14:22

28 gün önce14:22

14:22

Submit your nutrition and training questions at witsandweights.com/question to get featured on the show — Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways. Main Takeaways: Allulose stimulates GLP-1 more modestly than medications, working with natural body rhythms Research shows up to 50% reduction in post-meal blood sugar spikes Practical dosing starts at 5-10g per serving, best taken with meals May help with transitioning off GLP-1 medications while maintaining results Shows promise for preserving muscle glycogen during training Timestamps: 4:00 - What is allulose and how it differs from regular sugar 5:17 - Key research findings and real-world uses 8:24 - Practical dosing guidelines and timing considerations 10:05 - Benefits and potential side effects Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

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Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights « » Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

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1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

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Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276

Bölümler

1. Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276 (00:00:00)

2. Transforming Progress Tracking With Engineering (00:00:01)

3. Understanding Weight Fluctuations and Trending (00:04:11)

4. The Engineering Mindset in Fitness (00:16:21)

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Hızlı referans rehberi

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights « »
Daily Scale Weight Tracking Is Useless... and Necessary (Signal-to-Noise) | Ep 276