Ep 6: Set Your Fitness and Nutrition Habits on Autopilot for Effortless Fat Loss

Today we wrap up our foundational series by diving into some practical strategies, tools, and life hacks to set your fitness and nutrition habits on autopilot. If you’re at all familiar with the autopilot in an airplane—and as a side note, I used to fly small planes years ago and still work as an engineer in the aerospace industry—you know it’s a tool to eliminate constant manual intervention by the pilot. In a similar way, we want to find ways to create consistency with our lifting and eating by using systems and tools to eliminate manual steps, barriers, and—frankly, excuses—that prevent us from taking action and developing solid habits. Given that you have enough to think about between your profession, your family, and the million other things you enjoy, why not put in place some “life hacks” so you can just get to it and make progress! A word of warning—none of this relieves you of discipline and hard work—but a little preparation when you’re more motivated will set you up for long-term success, even when you’re not. In today’s episode, we cover: Establishing a plan for your lifting ritual Locking in your programming calendar to make consistent progress Removing the most common barriers that prevent you from going to the gym or working out Establishing a plan for your diet and weight phases, and Planning ahead for consistent meals and successful nutrition progress Timestamps: 00:00 - Intro 02:40 - Planning your lifting (gym, training program, lifting schedule/time) 06:47 - Planning your programming schedule (next cycle, next week, next day) 11:12 - Eliminating excuses by preparing your "go bag" and equipment 14:14 - Preparing your workout nutrition 15:58 - Planning ahead for your weight change goal 18:57 - Meal planning 23:31 - Using technology to your advantage 26:42 - Bonus accountability tip RELATED LINKS MacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days) 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