November 18, 2025 • 22 mins
Fitness Lab is an innovative, game-changing AI coach that adapts to your patterns, turns data into daily actions, and helps you LEARN about yourself and the science behind everything.
From periodized programs and form checks to one-photo nutrition and biofeedback, the goal is less stress but more progress.
Designed for building muscle and losing fat over 40, here's exactly how it works:
- Quick onboarding personalizes everything to your situation (including unique scenarios like hormone symptoms and HRT, weight loss medications like GLP-1s, and whether you have your own program or trainer)
- Daily coaching briefings personalized to YOUR data
- Conversational workout coaching (not manual logging)
- Meal photo pattern analysis (one photo daily, not calorie counting)
- Evening biofeedback that drives adaptation
- Weekly check-ins with AI analysis
- Real-time coaching chat trained on 400+ episodes
- Apple Health integration is coming soon! (This is mentioned in the episode but is currently turned off while we make it the best experience)
This isn't ONLY a new tool for physique transformation.
It also teaches you to coach yourself, changing your identity from someone who guesses to someone who knows what they're doing.
Black Friday pricing: 20% off through November 28
Get it now: http://witsandweights.com/app
📱 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
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:00):
Hey Wits and Waits family.
Today is the big day.
This is a bonus episode toannounce that Fitness Lab is
live as of this morning.
I'm going to walk you throughexactly how it works, what
you'll be doing every day, andhow to get it with Black Friday
pricing now through BlackFriday.
Now, in my opinion, this appcould replace everything else
you're using (00:20):
food loggers, workout apps, anything like
that.
But I would encourage you touse it alongside those initially
to compare them and just givean honest assessment in the app
of your feedback because I'm theguy that's working with
developers who's going to takeall this and continue to make it
better and better and better.
And if you guys are like, wherethe heck is this feature?
Why isn't it in there?
(00:41):
I guarantee you there's a goodchance we're going to be able to
get it in there and in prettyshort order.
So, Fitness Lab, it's my newapp.
It does all of the things thatyou think fitness apps do now
do, but very differently and allin one app.
It tracks your patterns.
It's not just numbers.
It tracks patterns.
It does have a lot of numbers,but it tracks your patterns as a
(01:03):
human being.
It uses conversationalfeedback.
It adapts to you every day,every night.
It creates all of youractivities for the next day
based on what you've been doing,how you're recovering, the
conversations you've had andyour data, including Apple
Health.
There's a lot of data that getssucked in automatically if you
want it to do that way.
And like I just mentioned, youcan keep using MacroFactor,
(01:26):
Boostcamp, whatever if you want.
This can work well alongsidethem, or you can use this as
your complete system.
Give it a shot.
And if it doesn't quite workfor as a complete system, we
want to get it there.
So if you're an early adopter,you're going to have a say in
that.
And no matter what, you'regoing to get a coaching layer
that, in my opinion, has beenmissing from fitness apps all
(01:47):
this time.
It's what yesterday's episodewas about.
But today I want to tell youexactly how the app works.
This is literally a shill formy app.
This is kind of a pitch.
However, it's going to explaineverything because I like you to
know what you're getting intobefore you even consider
spending a dime because maybeit's not right for you.
All right.
So what happens immediatelywhen you go to the link
(02:08):
witsandweights.com/slash app?
Well, you're going to see anice pretty marketing website
that kind of runs you through alot of these details and it
looks nice.
And I have some videos and allthat fun stuff.
But then you're going to go into the next step and you'll go
through onboarding.
Now, the cool thing is Idesigned it so you can onboard
before paying for the app sothat it can give you a plan
(02:29):
first.
And by plan, I mean literally adetailed three, four, five, six
month plan to get you fromwhere you are today to what you
say your goal is.
And by the way, the goalsaren't just a fixed list, it is
interpretive.
So you can tell it, hey, I wantto have a wedding and I want to
have a six-pack.
You know, like you can be thatspecific and it's going to
(02:50):
design it for that.
So you go through theonboarding and it's going to ask
things like, hey, what's yourmain goal?
Where are you with strengthtraining?
What's your experience withthat?
Where are you with nutrition?
What struggles are you facing?
It doesn't take long.
It takes like three minutes.
Okay.
They're very quick questions, alot of multiple choice things
like that.
It's going to ask you aboutyour equipment, full gym, home
(03:10):
gym, you know, no equipment.
What do you have?
What your training schedule is,whether you want the app to
create your program, or ifyou're following your own.
It's even going to ask, are youtracking your food somewhere
else, or do you want to use thisapp fully for that?
It also asks, like I said, whatsuccess looks like for you,
right?
And that's whatever you want tosay.
(03:32):
It uses all of that tocustomize the activities that
are to come, but initially itgives you a plan.
And then you're like, okay, isthis worth it for me?
And then you feel feel free tobuy the app.
Then what happens?
Okay, well, the first day ortwo, it's going to help you get
acquainted with the app.
It's going to try to gathersome other info based on what
(03:53):
you said.
Uh, maybe on hormones, if yousaid you have hormonal symptoms
or taking HRT, which is part ofthe onboarding process.
Yep, we're over 40, so hormonesare important.
It's going to, you know, asksome other, some other
qualifying questions that drilldown one level further so it can
better personalize for you.
And it's going to teach you afew things here and there, and
you get to explore the app onday one.
(04:13):
The goal is that every day, itonly takes a few minutes of your
day to use the app.
Obviously, it'll take you timeto do activities and things
outside the app, like get yoursteps in or workout or whatever.
But the app itself is super lowstress and easy to use.
So every day there's gonna besome things that happen every
day and some things that getpersonalized based on the
specific day, like are youtraining or is there something
(04:36):
you're working on for yourroutine?
And every day you start yourmorning by logging a few things.
You're gonna log your weight.
If you use Apple Health, youcan integrate to Apple Health.
This is this is a brand newfeature right on day one.
And I'm sure we're gonna keepimproving it.
Right now, it can pull in sleepmetrics, it can pull in weight,
it can pull in, let me thinkhere, resting heart rate, and a
few others.
(04:57):
It can pull in more than I'musing because I don't need to
use it all for you.
Uh, it can pull in your stepcount, et cetera.
And of course, if you see anybugs, you're gonna be able to
report this and we're gonna getthem fixed.
But it you you log your weight,you log your energy levels, and
there's basically things thatit asks you about every day just
to see how things are going.
Just takes like 10 seconds.
Every day you get a coachingbriefing.
(05:17):
Now, this is like the herofeature.
This is the kind of like ahuman coach amazing stuff that
happens in the app.
Every morning, the app is gonnagenerate a personalized lesson
based on my content and based onyour data.
So if your protein's been low,you're gonna get protein
strategies.
If your sleep's been terrible,you get recovery tactics.
If your workouts have beenfeeling hard, maybe you get a
(05:39):
programming adjustment, right?
It could be any of thosethings.
So it's not generic, it's notblog articles, it's not PDFs,
it's actually a dynamicallygenerated briefing based on what
you need right now.
And they rotate between all thethings that are necessary:
nutrition, training, mindsethabits, all of it.
They don't repeat, they'realways contextually relevant to
where you are in your journey.
(06:00):
And then often they includelittle pop quizzes or reflection
questions to make sure youdon't just passively read, but
you're thinking about it andconfirming that you understand
it, right?
So that might take a minute ortwo.
Then there every day that youis a training day for you, the
train the app is gonna go in oneof two directions.
Either it's gonna generate aprogram for you because you said
(06:22):
you wanted it to, and it is aperiodized training program
based on strength training andhypertrophy principles.
I have spent so much timetraining it to follow the right
principles here.
It is not like YouTubeworkouts, okay?
It is good, solid strengthtraining principles.
There are gonna be demo videospulled in from YouTube.
It's gonna walk you through thewarm-up as well for the lift,
(06:45):
and it's gonna suggest what youshould do this week based on
what you did last week.
And so instead of just logging,you know, weight and sets reps,
it's gonna ask you moreconversational type questions
about how hard it feels.
Did you add weight or reps, anydiscomfort, issues, things like
that, and then interpret yourfeedback and adjust workouts.
It also has a form check.
(07:07):
A form check.
So you can upload a video of alift, and yes, it will analyze
it and it does it pretty damnwell.
Let me tell you.
It will analyze the thingsyou're doing well, it'll analyze
your range of motion, yourgrip, your how how well you're
pulling or your length and youknow, the length and position,
all the things that we reallycare about.
It's it's incredible.
Let me just tell you so, justfor form checks alone, like
(07:30):
having a personal trainer, usingAI, which has come to this
point where it can do that,you're gonna get that.
Okay.
And and it just interprets allthat data and then it adjusts
your future workoutsaccordingly.
It doesn't totally give you newexercises necessarily, it
depends, but it's gonna say nexttime, okay, your squat, you
said it was a grinder.
Here's what I want you to dothis time.
Remember what you said lasttime.
(07:51):
And by the way, you did a formcheck, so I'm gonna remind you
to get deep this time with yoursquat or whatever.
Right?
And so it's gonna, it's gonnahelp you with progressive
overload.
That's the that's the moreimportant part, not just the
numbers, it's it's the recovery,it's your joints, it's a
progressive overload.
Now, the second option fortraining is use your own
program.
If you said in onboarding, I'mjust I have a trainer or I'm
(08:13):
running my own thing.
For all of you advanced liftersout there, many of you listen
to the show, you might berunning these on your own.
That's cool.
Well, what you can do isreflect on that in the app.
So it's a very simplifiedconversational version.
Hey, what did you lift today?
Any PRs?
How did it feel?
Do you want a form check?
Stuff like that.
So it complements what you'redoing.
And by the way, you could skipany of these activities.
(08:34):
You could even tell the app,hey, I don't want you to give
any more, give me any moreworkout activities.
And guess what?
It will listen to you and it'llstop creating those activities.
Or if you're on a non-trainingday and you need a training
activity, it can add it for youin the moment.
It can create that activity foryou.
It's incredible.
All right, so this is what Imean by adaptive conversational
style coaching.
(08:55):
So that's training.
Now, let's talk about foodbecause this can be super
controversial.
This is where it gets reallydifferent from traditional
tracking.
So, as I went through thisdesign, I went back over the
last five, six years of contentout in the world and I
re-reviewed macros, intuitiveeating, tracking.
You know, what does theevidence say and what are people
(09:15):
doing out there?
And there was an interestingseries by Eric Helm's team
through DMJ.
This is way back in 2019,before I even got into this
stuff, that was talking abouthow do we transition away from
tracking.
Now, they were talking aboutpeople who have tracked in some
way to begin with, and they'vetrained themselves, and now they
want to track less, but stillhave the intention and
awareness.
You guys have probably heard metalk on the show about macros
(09:39):
and calories and micros.
I'm gonna do a whole episodethat digs into a framework for
breaking each of the aspects offood up and prioritizing it in a
way that's more natural andwill help you be more
successful.
And I kind of went through thison yesterday's episode a little
bit, but essentially what I'vewhat I've come to the conclusion
(10:02):
at when as does as I designthis app is that if AI is
powerful enough to analyzeeverything in your food and has
access to all of your otherpatterns and data, then it can
intelligently infer where youneed help in such a powerful way
that it's like having a humancoach walk with you.
I joked, I joked that like whenWill Smith gets ready for a
(10:23):
movie and he has hisnutritionist there on standby.
It's like that.
Okay.
You're going to upload just onemeal photo a day.
Now, people may use this andsay, I hate this.
I actually want to logeverything in the app.
I'm not ruling out thepossibility that we can make
that a pot make that partly howit works or an option for how it
works.
Like in the future, you say,Hey, I want to track everything,
(10:45):
I want to do this thisnewfangled meal pattern analysis
instead, or I don't want totrack food at all, right?
I mean, you got to tracksomething, of course.
But the way it's gonna work onday one is one meal photo and
it's gonna ask you a bunch ofprompts that are contextual.
Like it might say, is thistypical for you?
Yes, no.
How did you feel before?
How did you feel after?
What was your hunger level?
Now it's not gonna ask you 20questions, it's gonna ask you
(11:07):
like two or three, but every dayit's gonna rotate through
different questions.
And what by rotate I mean it'sgonna dynamically generate them
as it sees what your patternsand struggles are.
Maybe it is just protein, maybeit's the diversity of foods on
your plate, maybe it's wholeversus processed foods, right?
It is gonna be able to estimatecalories and macros from those
meals, but since you're notlogging every meal, it's not
(11:27):
gonna estimate your totalcalories for the day.
But that's okay.
Okay, I've gone through this alot of testing.
And what ends up happening isthe app is gonna help you
improve your self-efficacy whenit comes to choosing foods and
putting together meals.
And at the end of the day, ifyou can construct meals that are
full of nutrients, that havethe right macros, and are a
(11:50):
satiating level of quantitybecause you're eating mostly
whole foods, then the actualquantities of those things are
quote unquote easy to scale.
And the app is gonna help youdo that because let's say three
weeks in, four weeks in, you'resupposed to be in a fat loss
phase and you're not losing asfat fat as fast as you'd like.
Guess what?
That is data the app's gonnause to say, you know what?
I'm inferring that you are in ahundred calorie a day deficit,
(12:14):
but you really want to be in a500-calorie day deficit.
What we need to do is scaledown certain foods.
Here, here, here are somestrategies to do that.
So, in relative terms, yourdata is still gonna help the app
give you highly precisesuggestions that are going to
help you hit your calories andmacros anyway.
Okay, I look, this is thecontroversial part about it.
I might get some flack on this.
(12:36):
Those of you who are picking upwhat I'm putting down and
understand that this is acompletely innovative new way to
do things will understand whatI mean.
Okay, because it's not aboutstarting with targets and
blindly hitting them.
It's about building awarenessof your eating patterns, getting
the feedback to improve themand going up from nutrients to
(13:00):
macros to calories in a morenatural way, where now you
actually enjoy what you'reeating.
It's flexible, it's satiating,and now you can scale the right
direction for what your goal is.
Now, if you are alreadytracking food in, say, macro
factor, just keep doing thatinitially.
I think this will complement itreally well.
And you can kind of feed datainto it and say, you know what,
(13:22):
I'm using macrofactor.
Here's some data from there,like here's my expenditure,
here's maybe a screenshot of myfood log, and it's gonna help
you with that as well.
So there's a lot of differentways to do this.
It's super flexible.
All right.
And then the other thing thatabsolutely occurs every day, in
addition to flexible activitiesthat come in and out, is evening
biofeedback.
(13:43):
Now, I used to do this withclients when I first started
coaching.
I would actually ask them everyday, and then I realized it was
a lot of work for both of us,and I switched it to once a week
for their check-ins, but theywere still getting a check-in
with me, so it was okay to dothat.
In the app, I made it supersimple.
It's gonna take like a minute,and you're gonna rate your
biofeedback metrics.
Now, any of these activitiescan be skipped, or you can do
(14:05):
part of the activity.
It's not gonna penalize you,it's gonna analyze data, even if
it's partial data, and it willremind you the next day, hey, we
haven't been doing biofeedback,let's at least do it today.
Or if you're like, hey, I don'tever want to do this again,
it'll say, all right, but wewon't have as much context to
blah, blah, blah.
In other words, it's superadaptive.
Okay.
But at the beginning, it'sgonna help you analyze your
(14:26):
sleep, your energy, your hunger,your digestion, recovery,
stress, confidence, and yourlibido.
And again, you don't have toanswer all those if you don't
want.
If you have Apple Health, it'sgonna start importing sleep
metrics.
We're gonna improve that overtime.
Your sleep score, your sleepstages, all of that.
But you can rate these thingsmanually.
There's open prompts andreflection.
And at the end of the day, thisis really powerful data.
(14:47):
So it knows every day whetheryou should be pushed a little
bit harder the next day or backoff or should change something
or how this is affecting yourmetabolism and your fat loss.
It's gonna help you spotpatterns that you're not seeing.
And to me, that's reallypowerful data for those of us
that are over 40, right?
It is not just about energybalance.
We know that.
It's not just about energybalance, it's all the things
(15:08):
upstream of that.
You recover, your energy, howyour body responds.
All right, so that's the daily.
You will randomly see otheractivities like a podcast
episode, uh, maybe things thatit the app thinks you need based
on your chats with it.
But then every week on Sunday,there's a little bit of a deeper
check-in.
This is kind of like I do withclients.
You're gonna log bodymeasurements and photos
(15:30):
optionally, again, you don'thave to, but it's able to
analyze those over time to seehow your body is changing and
talk about your muscledevelopment, your symmetry, your
fat loss, maybe belly fat ifyou're concerned, all of those
things, and you're not having toshare it with a human.
So it's it's private from thatperspective.
And there's a kind of somejournal prompts or reflection
that you're gonna do on Sunday.
And by the way, these areseparate activities.
(15:51):
Again, you can skip them, youcould do partial activities.
I've designed it where evenparts of activities can be then
submitted and analyzed.
And and the app will then giveyou insights on that.
Okay, it's not just gonnareceive the data.
It's gonna say, oh, thanks forsharing that.
Looks like this is what'shappening.
We're gonna make sure necktomorrow's activities match what
you need right now.
Right?
(16:12):
And again, because it's nottracking all your calories, it's
not gonna say, hey, here's yourTDE or your expenditure.
It's gonna say, hey, yourweight's been trending down
about half a pound a week, whichmeans you're in a 500 calorie
or you know, 250 caloriedeficit.
And where is that relative towhere we want to be?
If it's off, we can changethings to get you closer to
that, which is what you would doanyway if you're tracking
(16:34):
calories and macros.
All right.
And then it gives you guidancefor the next week.
Again, every day it creates newactivities.
It's awesome.
Okay, it's personalized, it'sactionable based on your data.
It doesn't judge, it has kindof my voice in there.
And if you don't like my voice,then you might not like the
app.
But if you like a little bitof, I'll say empathy,
understanding, nerdiness, youknow, quirkiness.
(16:54):
That's why I tried to buildthat in there.
All right, here's the lastpiece of the app, which is
awesome.
And I say last piece, there'sactually other tabs in the app,
like your progress tab and yourplan tab.
You can go review your plan andwhere you are at any given
time.
And the plan evolves, by theway, as you go.
But the last tab is the coachtab and it's a chat.
(17:15):
And it's far more powerful thangoing to ChatGPT because it's
trained on all of this stuff andit's linked to all of your
data.
And you can ask it any questionyou want.
And I encourage you to do thatbecause I want to hear the
stories from the early users ofwhat it's giving you.
I want you to post it onlinebecause I've already used it
myself and I'm blown away.
(17:35):
I think I mentioned thisyesterday.
I asked it to create anactivity so I can do a form
check.
Then I did a form check, andthen it gave me really good
feedback to improve my form.
But it can do it, it can dothings like that.
If you tell it, hey, I told youI was working with a trainer,
but I'm not anymore.
I need a program.
It'll say, all right, startingtomorrow, we're gonna put
together your program.
Tell me when you want to workout and what your work, what's
your equipment is.
(17:55):
But you could ask it simplelittle questions like, you know,
why is my weight changing?
How do I handle a work dinnercoming up when I can't track?
I'm going on vacation.
What do I do?
It's trained on my entirecoaching philosophy, as I've
mentioned several times.
All the podcast episodes, allmy client work, anonymized
intake assessments.
We've got hundreds of that fromreal clients who care about the
(18:16):
thing you do, which is bodyrecomposition, right?
And then it'll answer based onall that and your data.
Okay, so that's how it works.
The the briefings,conversational workouts, meal
anal pattern analysis, hungeranalysis, biofeedback,
check-ins, real-time AIcoaching.
It all adapts to you, it adaptsto everything.
But here is what actually, ifyou didn't think that makes a
(18:40):
difference from every other appyou've ever tried, here's what's
going to hit it home for you, Ithink.
Because it's not about losingfat or building muscle.
Those are outcomes, right?
We talk about that all thetime.
That's that's way at the end ofthe line.
What you're actually doing ischanging your identity and your
behaviors.
You're learning how to readyour body's biofeedback, you're
learning how to make betterdecisions about, let's say,
(19:01):
training when you feel X, whenyou're tired, when you're this,
how to spot your own eatingpatterns and adjust them, how to
think like a coach about yourown progress.
It teaches you the process, notjust the tactics.
It also gives you motivation,which is a very important thing.
Don't let anybody tell you thatyou want to just be disciplined
without motivation.
Motivation is a key part ofthis whole process.
(19:22):
So, six months from now, likeI've said before, maybe you're
not dependent on the app.
You've internalized thecoaching, you've become someone
who makes better decisions abouttraining and nutrition.
The app then is just anothertool that can help you continue
to grow and push yourself.
And that to me is thetransformation.
You know, not just thephysique, it's the identity
shift from someone who'sguessing, who doesn't feel
(19:44):
confident, to someone who knowsexactly what they're doing and
gets what they want.
And it's built specifically foradults over 40 who want to do
this, who want to build muscleand lose fat, yes.
But you're tired of stuff thatdoesn't work, especially when
life gets a little crazy.
Okay.
And you're tired of thetracking apps that don't seem to
work.
So if that's you, I think thisis for you.
And now I'm just gonna give youmy pitch.
(20:06):
Black Friday pricing is liveright now, 20% off through Black
Friday.
So you got about, what is that,11 days?
And I'll just be transparentabout the pricing.
For three months, it's $147, sothat's less than $50 a month.
This is all in US prices.
So Black Friday knocks 20% offof that.
So it's $117.60 for perquarter.
Or the annual plan is even moreof a good deal, which is $440
(20:30):
for the whole year.
I think that comes out to like$33 a month.
And the Black Friday price 20%off, $352 for the year.
So that might be the one thatyou want to steal right now.
After November 28th, it goesback to full price.
The link is witsandweights.comslash app.
The link will be in the shownotes, but it should be easy to
remember.
Witsandwaits.com slash app.
You'll also get that in youremail if you're on my list.
(20:50):
Go there, take the onboarding,see if it's right for you, see
what kind of plan it gives you.
Download the app.
It is only on Apple right now.
So iOS.
So if you're not an Apple user,I'm sorry, I just cut out a
whole bunch of folks.
Maybe I should have led withthat.
It's only on Apple.
Apple Health integration is hasjust been integrated in the
latest version.
So there'll be more that usesthat in near-term updates.
(21:13):
But anyway, start, go do theonboarding, go to
witsaweights.com slash app, seeif it's right for you.
I'm super excited about this ifyou can't tell.
Maybe I've I've talked too muchon this show about the app and
I'm I'm like just a total shill.
I don't know.
Hopefully, you guys know I'mlike genuinely, I'm I'm
genuinely hyped about this in away that can't be overhyped.
(21:35):
Does that make sense?
So, so it might sound like I'moverhyping it, but I really am
not.
This is what it does, right?
It's it's like I finally builtthe thing I wish I had when I
was 40 and spinning my wheelskind of thing.
All right.
I know what it's like to haveall the information and still
guess to follow the program, butnot know if it's working, to
follow the diet, the plan, notknow if it's working, why my
body's doing this, is it myhormones, whatever, to track
(21:59):
lots of data and still not knowwhat to do when something gets
stuck.
And yet you don't necessarilywant to hire a coach or can't
afford it or whatever.
It doesn't matter why.
That's what this solves.
And then more importantly, itteaches you how to coach
yourself.
So if you want to stopguessing, start getting coached,
learn how to coach accessibly,go to wits and weights.comslash
app Black Friday Pricing HandsNovember 28th.
(22:20):
I will talk to you soon.
Hey Wits and Waits family.
Today is the big day.
This is a bonus episode toannounce that Fitness Lab is
live as of this morning.
I'm going to walk you throughexactly how it works, what
you'll be doing every day, andhow to get it with Black Friday
pricing now through BlackFriday.
Now, in my opinion, this appcould replace everything else
you're using (00:20):
food loggers, workout apps, anything like
that.
But I would encourage you touse it alongside those initially
to compare them and just givean honest assessment in the app
of your feedback because I'm theguy that's working with
developers who's going to takeall this and continue to make it
better and better and better.
And if you guys are like, wherethe heck is this feature?
Why isn't it in there?
(00:41):
I guarantee you there's a goodchance we're going to be able to
get it in there and in prettyshort order.
So, Fitness Lab, it's my newapp.
It does all of the things thatyou think fitness apps do now
do, but very differently and allin one app.
It tracks your patterns.
It's not just numbers.
It tracks patterns.
It does have a lot of numbers,but it tracks your patterns as a
(01:03):
human being.
It uses conversationalfeedback.
It adapts to you every day,every night.
It creates all of youractivities for the next day
based on what you've been doing,how you're recovering, the
conversations you've had andyour data, including Apple
Health.
There's a lot of data that getssucked in automatically if you
want it to do that way.
And like I just mentioned, youcan keep using MacroFactor,
(01:26):
Boostcamp, whatever if you want.
This can work well alongsidethem, or you can use this as
your complete system.
Give it a shot.
And if it doesn't quite workfor as a complete system, we
want to get it there.
So if you're an early adopter,you're going to have a say in
that.
And no matter what, you'regoing to get a coaching layer
that, in my opinion, has beenmissing from fitness apps all
(01:47):
this time.
It's what yesterday's episodewas about.
But today I want to tell youexactly how the app works.
This is literally a shill formy app.
This is kind of a pitch.
However, it's going to explaineverything because I like you to
know what you're getting intobefore you even consider
spending a dime because maybeit's not right for you.
All right.
So what happens immediatelywhen you go to the link
(02:08):
witsandweights.com/slash app?
Well, you're going to see anice pretty marketing website
that kind of runs you through alot of these details and it
looks nice.
And I have some videos and allthat fun stuff.
But then you're going to go into the next step and you'll go
through onboarding.
Now, the cool thing is Idesigned it so you can onboard
before paying for the app sothat it can give you a plan
(02:29):
first.
And by plan, I mean literally adetailed three, four, five, six
month plan to get you fromwhere you are today to what you
say your goal is.
And by the way, the goalsaren't just a fixed list, it is
interpretive.
So you can tell it, hey, I wantto have a wedding and I want to
have a six-pack.
You know, like you can be thatspecific and it's going to
(02:50):
design it for that.
So you go through theonboarding and it's going to ask
things like, hey, what's yourmain goal?
Where are you with strengthtraining?
What's your experience withthat?
Where are you with nutrition?
What struggles are you facing?
It doesn't take long.
It takes like three minutes.
Okay.
They're very quick questions, alot of multiple choice things
like that.
It's going to ask you aboutyour equipment, full gym, home
(03:10):
gym, you know, no equipment.
What do you have?
What your training schedule is,whether you want the app to
create your program, or ifyou're following your own.
It's even going to ask, are youtracking your food somewhere
else, or do you want to use thisapp fully for that?
It also asks, like I said, whatsuccess looks like for you,
right?
And that's whatever you want tosay.
(03:32):
It uses all of that tocustomize the activities that
are to come, but initially itgives you a plan.
And then you're like, okay, isthis worth it for me?
And then you feel feel free tobuy the app.
Then what happens?
Okay, well, the first day ortwo, it's going to help you get
acquainted with the app.
It's going to try to gathersome other info based on what
(03:53):
you said.
Uh, maybe on hormones, if yousaid you have hormonal symptoms
or taking HRT, which is part ofthe onboarding process.
Yep, we're over 40, so hormonesare important.
It's going to, you know, asksome other, some other
qualifying questions that drilldown one level further so it can
better personalize for you.
And it's going to teach you afew things here and there, and
you get to explore the app onday one.
(04:13):
The goal is that every day, itonly takes a few minutes of your
day to use the app.
Obviously, it'll take you timeto do activities and things
outside the app, like get yoursteps in or workout or whatever.
But the app itself is super lowstress and easy to use.
So every day there's gonna besome things that happen every
day and some things that getpersonalized based on the
specific day, like are youtraining or is there something
(04:36):
you're working on for yourroutine?
And every day you start yourmorning by logging a few things.
You're gonna log your weight.
If you use Apple Health, youcan integrate to Apple Health.
This is this is a brand newfeature right on day one.
And I'm sure we're gonna keepimproving it.
Right now, it can pull in sleepmetrics, it can pull in weight,
it can pull in, let me thinkhere, resting heart rate, and a
few others.
(04:57):
It can pull in more than I'musing because I don't need to
use it all for you.
Uh, it can pull in your stepcount, et cetera.
And of course, if you see anybugs, you're gonna be able to
report this and we're gonna getthem fixed.
But it you you log your weight,you log your energy levels, and
there's basically things thatit asks you about every day just
to see how things are going.
Just takes like 10 seconds.
Every day you get a coachingbriefing.
(05:17):
Now, this is like the herofeature.
This is the kind of like ahuman coach amazing stuff that
happens in the app.
Every morning, the app is gonnagenerate a personalized lesson
based on my content and based onyour data.
So if your protein's been low,you're gonna get protein
strategies.
If your sleep's been terrible,you get recovery tactics.
If your workouts have beenfeeling hard, maybe you get a
(05:39):
programming adjustment, right?
It could be any of thosethings.
So it's not generic, it's notblog articles, it's not PDFs,
it's actually a dynamicallygenerated briefing based on what
you need right now.
And they rotate between all thethings that are necessary:
nutrition, training, mindsethabits, all of it.
They don't repeat, they'realways contextually relevant to
where you are in your journey.
(06:00):
And then often they includelittle pop quizzes or reflection
questions to make sure youdon't just passively read, but
you're thinking about it andconfirming that you understand
it, right?
So that might take a minute ortwo.
Then there every day that youis a training day for you, the
train the app is gonna go in oneof two directions.
Either it's gonna generate aprogram for you because you said
(06:22):
you wanted it to, and it is aperiodized training program
based on strength training andhypertrophy principles.
I have spent so much timetraining it to follow the right
principles here.
It is not like YouTubeworkouts, okay?
It is good, solid strengthtraining principles.
There are gonna be demo videospulled in from YouTube.
It's gonna walk you through thewarm-up as well for the lift,
(06:45):
and it's gonna suggest what youshould do this week based on
what you did last week.
And so instead of just logging,you know, weight and sets reps,
it's gonna ask you moreconversational type questions
about how hard it feels.
Did you add weight or reps, anydiscomfort, issues, things like
that, and then interpret yourfeedback and adjust workouts.
It also has a form check.
(07:07):
A form check.
So you can upload a video of alift, and yes, it will analyze
it and it does it pretty damnwell.
Let me tell you.
It will analyze the thingsyou're doing well, it'll analyze
your range of motion, yourgrip, your how how well you're
pulling or your length and youknow, the length and position,
all the things that we reallycare about.
It's it's incredible.
Let me just tell you so, justfor form checks alone, like
(07:30):
having a personal trainer, usingAI, which has come to this
point where it can do that,you're gonna get that.
Okay.
And and it just interprets allthat data and then it adjusts
your future workoutsaccordingly.
It doesn't totally give you newexercises necessarily, it
depends, but it's gonna say nexttime, okay, your squat, you
said it was a grinder.
Here's what I want you to dothis time.
Remember what you said lasttime.
(07:51):
And by the way, you did a formcheck, so I'm gonna remind you
to get deep this time with yoursquat or whatever.
Right?
And so it's gonna, it's gonnahelp you with progressive
overload.
That's the that's the moreimportant part, not just the
numbers, it's it's the recovery,it's your joints, it's a
progressive overload.
Now, the second option fortraining is use your own
program.
If you said in onboarding, I'mjust I have a trainer or I'm
(08:13):
running my own thing.
For all of you advanced liftersout there, many of you listen
to the show, you might berunning these on your own.
That's cool.
Well, what you can do isreflect on that in the app.
So it's a very simplifiedconversational version.
Hey, what did you lift today?
Any PRs?
How did it feel?
Do you want a form check?
Stuff like that.
So it complements what you'redoing.
And by the way, you could skipany of these activities.
(08:34):
You could even tell the app,hey, I don't want you to give
any more, give me any moreworkout activities.
And guess what?
It will listen to you and it'llstop creating those activities.
Or if you're on a non-trainingday and you need a training
activity, it can add it for youin the moment.
It can create that activity foryou.
It's incredible.
All right, so this is what Imean by adaptive conversational
style coaching.
(08:55):
So that's training.
Now, let's talk about foodbecause this can be super
controversial.
This is where it gets reallydifferent from traditional
tracking.
So, as I went through thisdesign, I went back over the
last five, six years of contentout in the world and I
re-reviewed macros, intuitiveeating, tracking.
You know, what does theevidence say and what are people
(09:15):
doing out there?
And there was an interestingseries by Eric Helm's team
through DMJ.
This is way back in 2019,before I even got into this
stuff, that was talking abouthow do we transition away from
tracking.
Now, they were talking aboutpeople who have tracked in some
way to begin with, and they'vetrained themselves, and now they
want to track less, but stillhave the intention and
awareness.
You guys have probably heard metalk on the show about macros
(09:39):
and calories and micros.
I'm gonna do a whole episodethat digs into a framework for
breaking each of the aspects offood up and prioritizing it in a
way that's more natural andwill help you be more
successful.
And I kind of went through thison yesterday's episode a little
bit, but essentially what I'vewhat I've come to the conclusion
(10:02):
at when as does as I designthis app is that if AI is
powerful enough to analyzeeverything in your food and has
access to all of your otherpatterns and data, then it can
intelligently infer where youneed help in such a powerful way
that it's like having a humancoach walk with you.
I joked, I joked that like whenWill Smith gets ready for a
(10:23):
movie and he has hisnutritionist there on standby.
It's like that.
Okay.
You're going to upload just onemeal photo a day.
Now, people may use this andsay, I hate this.
I actually want to logeverything in the app.
I'm not ruling out thepossibility that we can make
that a pot make that partly howit works or an option for how it
works.
Like in the future, you say,Hey, I want to track everything,
(10:45):
I want to do this thisnewfangled meal pattern analysis
instead, or I don't want totrack food at all, right?
I mean, you got to tracksomething, of course.
But the way it's gonna work onday one is one meal photo and
it's gonna ask you a bunch ofprompts that are contextual.
Like it might say, is thistypical for you?
Yes, no.
How did you feel before?
How did you feel after?
What was your hunger level?
Now it's not gonna ask you 20questions, it's gonna ask you
(11:07):
like two or three, but every dayit's gonna rotate through
different questions.
And what by rotate I mean it'sgonna dynamically generate them
as it sees what your patternsand struggles are.
Maybe it is just protein, maybeit's the diversity of foods on
your plate, maybe it's wholeversus processed foods, right?
It is gonna be able to estimatecalories and macros from those
meals, but since you're notlogging every meal, it's not
(11:27):
gonna estimate your totalcalories for the day.
But that's okay.
Okay, I've gone through this alot of testing.
And what ends up happening isthe app is gonna help you
improve your self-efficacy whenit comes to choosing foods and
putting together meals.
And at the end of the day, ifyou can construct meals that are
full of nutrients, that havethe right macros, and are a
(11:50):
satiating level of quantitybecause you're eating mostly
whole foods, then the actualquantities of those things are
quote unquote easy to scale.
And the app is gonna help youdo that because let's say three
weeks in, four weeks in, you'resupposed to be in a fat loss
phase and you're not losing asfat fat as fast as you'd like.
Guess what?
That is data the app's gonnause to say, you know what?
I'm inferring that you are in ahundred calorie a day deficit,
(12:14):
but you really want to be in a500-calorie day deficit.
What we need to do is scaledown certain foods.
Here, here, here are somestrategies to do that.
So, in relative terms, yourdata is still gonna help the app
give you highly precisesuggestions that are going to
help you hit your calories andmacros anyway.
Okay, I look, this is thecontroversial part about it.
I might get some flack on this.
(12:36):
Those of you who are picking upwhat I'm putting down and
understand that this is acompletely innovative new way to
do things will understand whatI mean.
Okay, because it's not aboutstarting with targets and
blindly hitting them.
It's about building awarenessof your eating patterns, getting
the feedback to improve themand going up from nutrients to
(13:00):
macros to calories in a morenatural way, where now you
actually enjoy what you'reeating.
It's flexible, it's satiating,and now you can scale the right
direction for what your goal is.
Now, if you are alreadytracking food in, say, macro
factor, just keep doing thatinitially.
I think this will complement itreally well.
And you can kind of feed datainto it and say, you know what,
(13:22):
I'm using macrofactor.
Here's some data from there,like here's my expenditure,
here's maybe a screenshot of myfood log, and it's gonna help
you with that as well.
So there's a lot of differentways to do this.
It's super flexible.
All right.
And then the other thing thatabsolutely occurs every day, in
addition to flexible activitiesthat come in and out, is evening
biofeedback.
(13:43):
Now, I used to do this withclients when I first started
coaching.
I would actually ask them everyday, and then I realized it was
a lot of work for both of us,and I switched it to once a week
for their check-ins, but theywere still getting a check-in
with me, so it was okay to dothat.
In the app, I made it supersimple.
It's gonna take like a minute,and you're gonna rate your
biofeedback metrics.
Now, any of these activitiescan be skipped, or you can do
(14:05):
part of the activity.
It's not gonna penalize you,it's gonna analyze data, even if
it's partial data, and it willremind you the next day, hey, we
haven't been doing biofeedback,let's at least do it today.
Or if you're like, hey, I don'tever want to do this again,
it'll say, all right, but wewon't have as much context to
blah, blah, blah.
In other words, it's superadaptive.
Okay.
But at the beginning, it'sgonna help you analyze your
(14:26):
sleep, your energy, your hunger,your digestion, recovery,
stress, confidence, and yourlibido.
And again, you don't have toanswer all those if you don't
want.
If you have Apple Health, it'sgonna start importing sleep
metrics.
We're gonna improve that overtime.
Your sleep score, your sleepstages, all of that.
But you can rate these thingsmanually.
There's open prompts andreflection.
And at the end of the day, thisis really powerful data.
(14:47):
So it knows every day whetheryou should be pushed a little
bit harder the next day or backoff or should change something
or how this is affecting yourmetabolism and your fat loss.
It's gonna help you spotpatterns that you're not seeing.
And to me, that's reallypowerful data for those of us
that are over 40, right?
It is not just about energybalance.
We know that.
It's not just about energybalance, it's all the things
(15:08):
upstream of that.
You recover, your energy, howyour body responds.
All right, so that's the daily.
You will randomly see otheractivities like a podcast
episode, uh, maybe things thatit the app thinks you need based
on your chats with it.
But then every week on Sunday,there's a little bit of a deeper
check-in.
This is kind of like I do withclients.
You're gonna log bodymeasurements and photos
(15:30):
optionally, again, you don'thave to, but it's able to
analyze those over time to seehow your body is changing and
talk about your muscledevelopment, your symmetry, your
fat loss, maybe belly fat ifyou're concerned, all of those
things, and you're not having toshare it with a human.
So it's it's private from thatperspective.
And there's a kind of somejournal prompts or reflection
that you're gonna do on Sunday.
And by the way, these areseparate activities.
(15:51):
Again, you can skip them, youcould do partial activities.
I've designed it where evenparts of activities can be then
submitted and analyzed.
And and the app will then giveyou insights on that.
Okay, it's not just gonnareceive the data.
It's gonna say, oh, thanks forsharing that.
Looks like this is what'shappening.
We're gonna make sure necktomorrow's activities match what
you need right now.
Right?
(16:12):
And again, because it's nottracking all your calories, it's
not gonna say, hey, here's yourTDE or your expenditure.
It's gonna say, hey, yourweight's been trending down
about half a pound a week, whichmeans you're in a 500 calorie
or you know, 250 caloriedeficit.
And where is that relative towhere we want to be?
If it's off, we can changethings to get you closer to
that, which is what you would doanyway if you're tracking
(16:34):
calories and macros.
All right.
And then it gives you guidancefor the next week.
Again, every day it creates newactivities.
It's awesome.
Okay, it's personalized, it'sactionable based on your data.
It doesn't judge, it has kindof my voice in there.
And if you don't like my voice,then you might not like the
app.
But if you like a little bitof, I'll say empathy,
understanding, nerdiness, youknow, quirkiness.
(16:54):
That's why I tried to buildthat in there.
All right, here's the lastpiece of the app, which is
awesome.
And I say last piece, there'sactually other tabs in the app,
like your progress tab and yourplan tab.
You can go review your plan andwhere you are at any given
time.
And the plan evolves, by theway, as you go.
But the last tab is the coachtab and it's a chat.
(17:15):
And it's far more powerful thangoing to ChatGPT because it's
trained on all of this stuff andit's linked to all of your
data.
And you can ask it any questionyou want.
And I encourage you to do thatbecause I want to hear the
stories from the early users ofwhat it's giving you.
I want you to post it onlinebecause I've already used it
myself and I'm blown away.
(17:35):
I think I mentioned thisyesterday.
I asked it to create anactivity so I can do a form
check.
Then I did a form check, andthen it gave me really good
feedback to improve my form.
But it can do it, it can dothings like that.
If you tell it, hey, I told youI was working with a trainer,
but I'm not anymore.
I need a program.
It'll say, all right, startingtomorrow, we're gonna put
together your program.
Tell me when you want to workout and what your work, what's
your equipment is.
(17:55):
But you could ask it simplelittle questions like, you know,
why is my weight changing?
How do I handle a work dinnercoming up when I can't track?
I'm going on vacation.
What do I do?
It's trained on my entirecoaching philosophy, as I've
mentioned several times.
All the podcast episodes, allmy client work, anonymized
intake assessments.
We've got hundreds of that fromreal clients who care about the
(18:16):
thing you do, which is bodyrecomposition, right?
And then it'll answer based onall that and your data.
Okay, so that's how it works.
The the briefings,conversational workouts, meal
anal pattern analysis, hungeranalysis, biofeedback,
check-ins, real-time AIcoaching.
It all adapts to you, it adaptsto everything.
But here is what actually, ifyou didn't think that makes a
(18:40):
difference from every other appyou've ever tried, here's what's
going to hit it home for you, Ithink.
Because it's not about losingfat or building muscle.
Those are outcomes, right?
We talk about that all thetime.
That's that's way at the end ofthe line.
What you're actually doing ischanging your identity and your
behaviors.
You're learning how to readyour body's biofeedback, you're
learning how to make betterdecisions about, let's say,
(19:01):
training when you feel X, whenyou're tired, when you're this,
how to spot your own eatingpatterns and adjust them, how to
think like a coach about yourown progress.
It teaches you the process, notjust the tactics.
It also gives you motivation,which is a very important thing.
Don't let anybody tell you thatyou want to just be disciplined
without motivation.
Motivation is a key part ofthis whole process.
(19:22):
So, six months from now, likeI've said before, maybe you're
not dependent on the app.
You've internalized thecoaching, you've become someone
who makes better decisions abouttraining and nutrition.
The app then is just anothertool that can help you continue
to grow and push yourself.
And that to me is thetransformation.
You know, not just thephysique, it's the identity
shift from someone who'sguessing, who doesn't feel
(19:44):
confident, to someone who knowsexactly what they're doing and
gets what they want.
And it's built specifically foradults over 40 who want to do
this, who want to build muscleand lose fat, yes.
But you're tired of stuff thatdoesn't work, especially when
life gets a little crazy.
Okay.
And you're tired of thetracking apps that don't seem to
work.
So if that's you, I think thisis for you.
And now I'm just gonna give youmy pitch.
(20:06):
Black Friday pricing is liveright now, 20% off through Black
Friday.
So you got about, what is that,11 days?
And I'll just be transparentabout the pricing.
For three months, it's $147, sothat's less than $50 a month.
This is all in US prices.
So Black Friday knocks 20% offof that.
So it's $117.60 for perquarter.
Or the annual plan is even moreof a good deal, which is $440
(20:30):
for the whole year.
I think that comes out to like$33 a month.
And the Black Friday price 20%off, $352 for the year.
So that might be the one thatyou want to steal right now.
After November 28th, it goesback to full price.
The link is witsandweights.comslash app.
The link will be in the shownotes, but it should be easy to
remember.
Witsandwaits.com slash app.
You'll also get that in youremail if you're on my list.
(20:50):
Go there, take the onboarding,see if it's right for you, see
what kind of plan it gives you.
Download the app.
It is only on Apple right now.
So iOS.
So if you're not an Apple user,I'm sorry, I just cut out a
whole bunch of folks.
Maybe I should have led withthat.
It's only on Apple.
Apple Health integration is hasjust been integrated in the
latest version.
So there'll be more that usesthat in near-term updates.
(21:13):
But anyway, start, go do theonboarding, go to
witsaweights.com slash app, seeif it's right for you.
I'm super excited about this ifyou can't tell.
Maybe I've I've talked too muchon this show about the app and
I'm I'm like just a total shill.
I don't know.
Hopefully, you guys know I'mlike genuinely, I'm I'm
genuinely hyped about this in away that can't be overhyped.
(21:35):
Does that make sense?
So, so it might sound like I'moverhyping it, but I really am
not.
This is what it does, right?
It's it's like I finally builtthe thing I wish I had when I
was 40 and spinning my wheelskind of thing.
All right.
I know what it's like to haveall the information and still
guess to follow the program, butnot know if it's working, to
follow the diet, the plan, notknow if it's working, why my
body's doing this, is it myhormones, whatever, to track
(21:59):
lots of data and still not knowwhat to do when something gets
stuck.
And yet you don't necessarilywant to hire a coach or can't
afford it or whatever.
It doesn't matter why.
That's what this solves.
And then more importantly, itteaches you how to coach
yourself.
So if you want to stopguessing, start getting coached,
learn how to coach accessibly,go to wits and weights.comslash
app Black Friday Pricing HandsNovember 28th.
(22:20):
I will talk to you soon.
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.