Ep 134: A Simple Tweak to Increase Your Metabolism, Hormones, Fat Loss, Workouts, and Sleep

Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? Happy New Year! In this first episode of 2024, Philip ( @witsandweights ) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health. Philip also created a free Stress Solution Guide to accompany this episode that you can download at witsandweights.com/free or click here for direct access. Today you’ll learn all about: 3:19 Recent 5-star reviews on the podcast 6:31 What is stress? 11:08 Acute vs. chronic stress 12:54 What creates more stress 14:41 The effects of stress 18:55 The physiology of the stress response 21:20 Pick one thing 23:18 Self-therapy 24:54 Social connection 25:39 Spending time in nature or outdoors 26:16 Planning or organizing 27:07 Optimizing nutrition and training 30:27 Ideas on managing stress from the community 38:52 More stress management ideas 43:53 Outro Episode resources: Free Stress Solution Guide Mindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen Friedman Shoutout to the Sam Miller Science podcast (inspiration for episode) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram