Avoid Holiday Weight Gain with a BAILOUT Strategy (Flex Framework) | Ep 404

🎯 Join the 3-Week Strong Finish Challenge (Kickoff December 8) Get structured support through the hardest weeks of the year. Get a 3-week personal roadmap, custom workouts for travel, daily accountability check-ins, and meal/recipe plans for every holiday scenario: 👉 https://live.witsandweights.com - Includes FREE custom nutrition plan (with code FREEPLAN) 🛌 Try Cozy Earth cooling sheets Temperature-regulating bedding for better sleep and recovery. Use code WITSANDWEIGHTS for 20% off at https://witsandweights.com/cozyearth -- The holidays don't have to wreck your gains! Most fitness plans collapse the moment your routine gets disrupted (travel, family meals, late nights, packed gyms, etc.). You skip workouts because you can't do the "full session." You avoid holiday meals because there are no "clean options." One bad day becomes three weeks off track, and by January you're starting over again. We break down a simple, resilient system called The Flex Framework that helps you keep muscle, strength, and momentum when your routine gets slammed by travel, late nights, and meals you didn’t cook. Instead of betting on perfect conditions, we map 3 tiers for every pillar (training, nutrition, etc.): Optimal for routine days Minimum for busy days Bailout for disasters This multi-gear approach limits decision fatigue, preserves your habits, and keeps you out of the all-or-nothing trap. Learn practical strategies for Thanksgiving, travel days, and holiday dinners. By January, you'll pick up right where you left off instead of starting over. Timestamps 0:00 - Why your plan fails during the holidays 2:45 - The Flex Framework 6:55 - The all-or-nothing trap 10:15 - How to build your anti-fragile fitness system 12:05 - The 3 levels: optimal, minimum, and bailout protocols 15:15 - Strength training and muscle building 20:30 - Recovery and sleep 22:35 - Nutrition and protein 28:45 - Reframe from "I can't" to "what level can I operate at?" 31:45 - Setting up your framework and finishing the year strong 👉 Save your spot for the challenge! 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