December 21, 2025 • 25 mins
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--
Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines.
So I chose the 15 of the most common to answer in this episode!
- I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?
- How does meal photo analysis actually work without counting calories?
- Should I join Physique University or just use the app? Or both?
- Can I follow my own training program or do I have to use the app's?
- I'm 52 with a bum shoulder (or other limitation). Will this actually work for me?
- How does it handle my marathon/endurance training on top of lifting?
- Does this replace working with you 1-on-1?
- What if I have a question about something specific, like I'm stuck on a plateau or confused about what to do next?
- I'm on TRT and my wife's dealing with perimenopause. Does the app account for hormones?
- What happens when I travel or life implodes and I miss a week?
- How long until I see actual results? Be honest.
- Can I build muscle and lose fat simultaneously?
- How does the app actually help me stick with this long-term? I know what to do, I just can't seem to stay consistent.
- I've failed every diet. Why would this be different?
- What happens after the 4-phase program? Is this a temporary thing?
Ready to see your personalized plan? Take the FREE onboarding quiz and get 20% off through January 2nd if you decide to try the app:
https://witsandweights.com/app
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🎓 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).
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👋 Ask a question or find Philip Pape on Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:00):
Hey, Wits and Waits family.
Quick bonus episode for youtoday.
Since launching Fitness Lab inNovember, I've gotten dozens of
questions from podcastlisteners, potential users about
how it works, who's it for, howit fits with the other tools and
resources you're already using.
So I filtered down the list towhat I consider the top 15 most
common questions, and I'm goingto try to answer them in rapid
(00:22):
fire format.
These are real questions.
I want to give you straightanswers so it makes sense.
And then you can choose whetherthe app is right for you.
All right.
The first question is I'malready tracking macros in
another app, macro factor,chronometer, my fitness pal,
etc.
Do I need to stop using that ordoes this replace it?
My answer here is no, they cantotally work together, or you
(00:46):
can rely solely on Fitness Labif you prefer.
What's the difference?
Well, when you use both, yourtracking app that you're using
for day-to-day calorie macrologging, it tells you what is
happening.
And in some cases, you gettargets, like with macro factor,
it's based on your expenditure.
Fitness Lab tells you how to usethat information through the
(01:06):
daily coaching, through patternrecognition, through behavioral
guidance, through connecting itthrough all your other data,
like your biofeedback.
And so they can work together.
So think of it like having acoach who coordinates your data,
right?
That's what coaches do.
You track in an app, then yousend it to your coach and they
analyze it for you.
But here's the thing Fitness Labalso works as a standalone using
(01:26):
what I've called recently thebottom-up approach, where what's
really important is do you havethe right micronutrients, the
right balance, the right macros?
And are you making the foodchoices that support you?
And if we can build up bottom upfrom there, it actually is so
much easier to hit calories andmacros to where they're that
it's much less about, you know,fitting your macros and fitting
(01:47):
those targets as it is makinggreat choices for your food that
then can also fit your macrosand calories, if that makes
sense.
So you're not required to trackmacros comprehensively to get
results.
You have to track somethingthough.
And I think Fitness Lab doesthat really well in a lower
stress way, but you candefinitely use them together.
For example, you can upload youractual screenshot of your log
(02:09):
from your app instead ofuploading photos of your food,
and the app will be smart enoughto interpret that data instead
for you and even give you somefeedback like, hey, is not
enough color here, or you canhave some more fiber nutrients,
et cetera.
All right, question two is kindof a nice segue.
How does the meal photo or themeal pattern analysis actually
work if you're not counting ortracking calories in the app?
(02:33):
And by the way, as a sidetangent, we just recently
integrated with Apple Health andwe are trying to pull in all the
nutrition data.
So we're working on upgradeswhere if you are tracking with
another app, it can potentiallypull all that in in some sort of
automated fashion, right?
Without making my fitness labjust another logger.
But anyway, how does thisactually work?
So, how it works right now, andwe're testing this out, and if
(02:56):
if we find that in the next fewmonths everybody uses it, there
are even better ways to do this.
We'll continue to improve.
You upload one representativemeal photo daily.
Not your best or worst meal, butjust what's typical.
And it kind of prompts you forthis.
And by the way, a little hack, alittle Easter egg here, if you
will.
You can upload multiple photosin the upload feature anywhere
in my app.
(03:17):
So technically you can uploadmultiple at once, but it's best
to just identify or just uploadone.
And the idea the AI is gonna usephoto vision analysis to
identify the pattern of what'son your plate.
And it's very comprehensive.
It's more comprehensive thanwhat's in macro factor right
now, which is just the caloriesand macros.
It looks at the balance of yourmacros, how much and what type
(03:39):
of protein you're eating, thequality of the food, the plate
composition, the the it doesestimate calories and macros,
but also looks at things likecolor.
It compares it to how you'vebeen trending over time.
And it's not gonna judge youfor, you know, if you have
something indulgent in there ordessert or something like that.
It's usually gonna suggestsomething additive, like, hey,
let's add some more, you know,cruciferous vegetables to this
(04:01):
next time, things like that.
And so over days and weeks, theapp can spot your trends, like
you're inconsistent withprotein, or your plates always
have like one or two colors ofthese same foods, or your
portions are drifting in acertain direction.
So it's like pattern coaching,which is really your behaviors.
That that's it's not the caloriepolice, right?
(04:22):
Because that never helps anyway.
Even the apps like My FitnessPower aren't great because they
they sort of judge you on notadhering to specific calories.
You know, an app likeMacroFactor is going to be more
adherence neutral, just like myapp is.
And so the goal here isawareness and course correction
and nudging so that yourbehaviors get to where they need
to be in a sustainable way.
(04:44):
So you're giving the coachenough context, enough
information visually to spotwhat's working and what's not.
And that again is that bottom-upapproach where you're building
awareness of your eatingpatterns.
It's something you can do onyour own, of course, but it's
hard to do for a lot of us whenwe're kind of in our own world.
And this is where the the appitself can be super, super
helpful, especially for thosewho are burned out with
(05:05):
tracking.
This could be a real gamechanger for you.
All right, that's the secondquestion.
These aren't so rapid fire, butI'll try to speed it up.
Question three should I joinPhysique University or just use
the app or both?
Or what if I'm already inphysique university?
All right, so this is a commonquestion because you know, I was
concerned developing an app thatI would cannibalize the
different offerings, and peopleare always like, How do I work
(05:25):
with you?
Like, how can I get the bestsupport?
And I'm gonna tell you thatthere are three ways to get
support for me now.
It's one-on-one coaching, whichis a very small handful of
openings for that at any onetime because it's very, very
high touch.
Then there is my group program,which is called Physique
University, and then there isthe app.
And I think that the one-on-onecoaching can kind of work on its
(05:47):
own with some support fromPhysique University.
And then I think the app canwork with on its own with
support within PhysiqueUniversity.
So the group program is kind ofin the middle as able to support
both one-on-one and the app.
You probably wouldn't be usingthe app and do one-on-one
coaching, although some of myone-on-one clients are wanting
to try the app too.
So I'm totally fine with that.
(06:08):
And maybe they'll feel like,hey, they don't need me.
And if that's the case, that'sfine too, because at the end of
the day, I want you to beempowered to do this on your
own.
So think of it this way: Physique University gives you (06:15):
undefined
community support.
It is live calls, it is directaccess to me and Coach Carol.
So that human connection, it's apeer group, and there's a big
educational foundation.
There are a lot of courses,there's a curriculum, there's
onboarding, there's tools,there's training templates.
So a lot of that, a moretraditional model that people
(06:37):
appreciate and like, and thenthe ability to come in and say,
run a challenge for the end ofthe year and get support and get
feedback immediately on yourquestions.
The app, Fitness Lab, is more ofa daily AI coach that executes
all of those same principles andguide and personalizes it for
you pretty much in real time,but obviously without the
(06:58):
community accountability.
So it's a little moreself-accountability, plus the
app is giving youaccountability, right?
So if you're more of a lone wolfwho just wants the daily
structure and coaching withoutthe group piece, which some of
you are like, hey, I don't dowell in groups, I don't need
groups.
Fine, the app works perfectlystandalone.
It's why I created it becauseI'm kind of like that myself, if
you could believe it.
And then if you're already inphysique university or thinking
(07:20):
about it, joining, I would sayhaving the app gives you the
daily execution layer.
And then having the communityreinforces all those principles
and what the app coaches.
And it just gives you the bestof everything together.
And given the price points ofall of these together, it's
quite affordable for mostpeople.
I mean, far less than theone-on-one coaching, which I
also have.
And you can tell it sounds likeI'm downplaying one-on-one, but
(07:41):
I'm not.
I just think one-on-one, which Ithink I have another, I think
there was another question aboutone-on-one coaching.
So we'll we'll address thatlater if I need to.
But that's the answer is thatPhysique University is more
community-based, has a lot ofthe education behind it, and the
app is more daily structure andcoaching, self, a little bit
self-motivated, but there'sdefinitely some accountant built
in, and they can complement eachother.
(08:02):
All right, question four can Ifollow my own training program
or do I have to use the apps?
All right, this is a big onebecause it is totally your call.
That's it's flexible.
During onboarding, and by theway, the onboarding quiz, you
can take it right now for freewithout even paying for the app
just to see how it looks andwhat it asks and what plan it
gives you.
Go to wits and weights.com slashapp and just do it.
(08:25):
And then you don't have to buythe app, you could just see what
the plan looks like.
So during onboarding, you chooseI want to create my, I want the
app to create my program, or I'mfollowing my own program or
working with a trainer.
And then if you're doing yourown thing with a trainer, the
app is gonna give you reflectionactivities because you're gonna
tell it how many days a weekyou're working and a little bit
about what you're doing, not toomuch, but then it'll ask you to
(08:47):
reflect.
So, what does that look like?
That looks like upload you couldupload a screenshot of your log
if you want, or you can justconversationally say, hey, I did
these lifts.
You can say how it felt, you cantell it about your progress, you
can upload videos for formchecks, those kinds of things.
And it's going to combine thatwith your recovery, your volume,
all that to give you someadvice.
(09:07):
It's only gonna be as good asthe data coming in, of course,
right?
So that's that's theself-directed part.
If you want the app to createyou a program, though, it will
do that.
And it does it prettybeautifully.
And it'll create, you know,whatever days you choose,
whatever equipment you have.
If you say I'm traveling nextweek, you talk to the coach, you
say I'm traveling and I'm onlygonna have my bands, it's gonna
redo your activities for thatweek automatically based on what
(09:30):
kind of program you're followingand what equipment you have.
I mean, it's pretty slick.
It gives you videos, it givesyou how to do the lift, and then
here's the cool thing (09:38):
based on how you did it last time, it's
gonna give some advice thistime, including if you did form
checks, it's gonna reinforcesome of the things you had to
work on from those form checks.
Pretty slick.
All right, question five isokay, so I paraphrase this one,
but it's equivalent of manyquestions I've had.
I'm 52 with a bummed shoulder.
(09:58):
So I've had bummed shoulders.
I've had people with backissues, people with shoulder
issues, somebody with that withone arm.
Will this work for me?
And honestly, any question whereit's like I am XYZ in this
unique way, will it work for me?
Of course, I'm gonna say yesbecause that's the whole point,
is that the app is going topersonalize itself to you to an
extreme.
It's pretty incredible.
(10:18):
Guys, I had surgery.
I said this is my surgery plan,and it's been giving me rehab
ideas.
It's been focusing on rest andrecovery.
I mean, it's it it knows whatlike the the rehab period's like
for rotator cuff surgery.
So it's kind of reflecting thatpretty accurately.
And it does it without crossingthe scope of medical advice,
right?
(10:39):
It does it really well.
So the app is gonna ask you, askyou about things like injuries
and movement limitations.
Some of that's duringonboarding, and some of it is as
you go.
And then the biofeedback isgonna look at your recovery.
And then that combined, ifyou're using an iPhone right now
with Apple Health, there's someother metrics that we may be
able to look at, like yoursleep, that'll give us some
good, uh give the the app theability to adjust whatever it
(11:02):
needs to adjust, whether it'syour training or what have you.
If you tell it you only have onearm to work with, it's gonna be
able to tell you, okay, here'ssingle arm stuff or here's what
you can do.
Right?
So it's going to respect you andwhere you're at.
It's not gonna push you intoovertraining or injury.
It's it's it's amazing.
So that's question five.
Okay, question six.
(11:22):
How does it handle my marathontraining or my endurance
training on top of lifting?
Now, this was a great questionbecause somebody was hesitant to
try the app because duringonboarding, it didn't seem to
ask anything about other typesof training because I have a
very strength, a very stronglike strength training and body
comp bias.
But immediately when that userasked about this, that day I did
(11:45):
I redesigned the onboarding toadd in some questions that ask
you, do you have other, it'slike, do you have other training
commitments?
And it will specify likerunning, cycling, sports, things
like that.
And how do you wait yourstrength training to support
them?
What's the priority for you?
So it actually asked that atonboarding.
Again, you can go towitsandweights.com slash app,
take the onboarding now and seeall these questions and get a
(12:06):
plan without even paying for theapp just to see what I'm talking
about.
And then the program mean isgoing to be adjusted based on
that.
That's it.
So if you're trying to train foran Iron Man and not be a power
lifter, it's not going to try togive you powerlifting
programming, period.
It's going to, you know,complement things in the right
way and deal with recovery inthe right way.
All right, question seven.
Does this replace working withyou one-on-one?
(12:27):
Okay, there's the question aboutone-on-one.
And this was an interesting onebecause people are like, well,
if I have Philip in my pocket, Imean, basically nobody needs you
as a coach anymore, right?
And I always think of these asjust different tools.
I wanted to expand the toolboxfor everyone.
And I think between one-on-oneand group coaching and the app,
it kind of covers all the bases.
One-on-one coaching, where Ihave a handful of clients just
(12:50):
because it takes so much timeand attention, which I want to
give to them.
So I don't want to have, youknow, 20 or 30 one-on-one
clients with everything elsegoing on.
One-on-one is for complexsituations, is the way I'm going
to put it.
So, you know, severe undereatingfor many years where you've
you're trying to recover yourmetabolism, maybe uh prep for
(13:10):
competition.
And I don't mean like a physiquecompetitor necessarily, but like
if you're getting ready for apowerlifting meet and you're
trying to dial in yournutrition, I have a few clients
that are in that situation.
When you need a human to makejudgment calls in real time,
when you've got a special mix ofhormone or diet situations, and
even an AI app, you're not sureit would fully get all of that.
You know, you need a human whocan kind of do the research,
(13:33):
reach out to other experts inthe field.
You know, I have a whole team ofpeople that can support me that
on the medical side and on thehormone side and with GLP ones
and all that stuff.
The app, though, is people who,you know, they want systematic
guidance, they canself-implement, they don't need
these bi-weekly check-ins with ahuman being or 24-7 access to a
human, but it is so like havinga coach in your pocket for 90%
(13:56):
of the scenarios.
So if you're dealing withsomething really complex or you
like to have a human beingholding you through this
process, you know, I'm alwaysavailable.
Reach out.
If you want the system and thecoaching, but you're good
executing on your own, or hey,you know, you can't afford or
don't want to pay for one-on-onecoaching, then the app is a
fantastic solution for that.
All right, question eight iswhat if I have a question about
(14:20):
something specific, like I'mstuck on a plateau or I'm
confused about what to do next.
This is a good question becausea lot of people don't realize
there is a powerful feature inthis app called a coach chat.
There's a dedicated tab calledthat says coach and it's a chat.
And so think of it like ChatGPT, but far, far more powerful
and more trained on my contentand on the evidence.
(14:42):
So you can have fullconversations and you can pick
up those conversations later onon with different threads that
it automatically creates foryou.
And so if you're stuck onanything, or if something new
came in, like you just got bloodwork or you had surgery or
anything, confused about aworkout, not sure what happened
to your form check, you know,because sometimes there's a
learning curve here.
Just ask the app.
(15:04):
If you need to explain why, youknow, you had pizza three nights
this week or why your week wasoff, go ahead.
Tell the coach, tell, give thecoach context.
Say there were like five cookieparties this week.
It's not gonna know it untiluntil you tell it, right?
Everything you discuss getsremembered and used to adjust
potentially today's activities,but definitely future
(15:25):
activities, as well as how itconverses with you.
Even the communication style, Imean anything.
Just pretend that it's a humanand like tell it what you want,
what you need, where you are.
If you say that you hate cardio,the app's not gonna push it.
If you say your knee hurts, youknow, it's gonna figure out that
with you.
So it's like texting your coach,but 24-7, and it's gonna respond
immediately, which is prettyamazing.
(15:47):
And then the context sticksaround.
So you don't have to start fromscratch every conversation like
you would ChatGPT, because it'strained on all my stuff.
So it's pretty cool.
Question nine.
All right, some variation of I'mon TRT or HRT or I or my wife is
dealing with perimenopause.
Does the app account for thesesituations?
This is another one whereinitially I would say yes, but
(16:11):
the context was limited.
And now I would say yes,absolutely, both directly and
indirectly, because in theonboarding, I added questions
about are you on hormonetherapy?
Do you have hormone symptoms?
I added curricula about hormoneawareness.
And more most importantly, Iwould say is the biofeedback
system, where you can trackthings like energy recovery,
(16:32):
stress sleep, even your libidocaptures hormonal fluctuations
more, I'll say naturally, right?
Things that could affect theseor vice versa can be captured.
And so all of this comestogether along with your age,
along with your context, to giveyou suggestions on what to do.
And if you're very specific, ifyou're like, I take thyroid
meds, I'm concerned about mythyroid, I'm working on my
(16:55):
thyroid, guess what it's gonnado?
It's gonna give you some podcastepisodes about thyroid, it's
going to talk about, it's gonnagive you coaching briefings
about thyroid health.
I mean, it's going to listen toyou and adapt.
Question 10.
What happens when I travel orlife just implodes and I miss a
week?
All right, another very commonscenario.
And I kind of alluded to thisalready, but the app isn't gonna
(17:16):
judge you and it doesn't careabout you breaking a streak.
Okay.
This is all just data that it'sgonna learn from and help you
with.
No judgment at all.
It's pretty cool.
So you tell it you're gonna goon travel, maybe, or maybe you
just forget to tell italtogether.
And as you go through the trip,the app might be reminding you
of certain things you haven'tdone.
(17:37):
And then when you come back, theapp is going to regenerate
missed activities it thinks areimportant based on your vision
of yourself, which we're gonnatouch on that in a second, and
based on where you are in yourplan.
Like if you missed your weeklycheck-in where we track how your
body composition changes, theapp's gonna prompt you every day
and it's gonna get a little moreurgent so we don't lose that
progress.
But then you can say in thechat, hey, stop reminding me
(18:00):
about this darn thing.
I don't want to do it this week.
And it'll be like, okay, we'regonna just stop reminding you.
But it does it does so becauseit certain data is gonna be more
important than others to try tohelp you know that you're making
progress and to adjust your planaccordingly, right?
And the language is all supersupportive.
Like I train this thing to bevery empathetic and supportive,
but also to push you just in theright way.
(18:22):
So it might say, hey, lifehappened.
What did you learn?
Right?
It's gonna ask you to learn fromit in a positive way.
The goal is always to maintainpatterns during these moments of
chaos, right?
You're never trying to beperfect.
And so the biofeedback helps youadapt when these changes occur
and you just pick up and keepgoing with your plan.
Maybe it's a lighter version ofthe plan, whatever.
The app is going to adjust tothat.
(18:43):
All right, question 11.
How long until I get results, behonest?
Now, I can answer this questionthe same, whether you're using
the app or not.
Okay.
The first three to four weeks ofa good sustainable body
recomposition plan, of aphysique development plan, of a
health or physique or fitnessplan is establishing that
baseline and building yourbehaviors and your habits.
(19:06):
You're learning the systemthat's going to stick with you
for the long term, building thatconsistency.
Then probably in the secondmonth, maybe the third month,
depending on your pace, you willsee the trends of certain
metrics finally start to move.
Whether you're in a deficit orsurplus, whether you're working
on strength and the weight databecomes more meaningful than and
(19:28):
things like that, right?
So for body recomposition, we'retrying to build muscle and lose
fat, eight to 12 weeks beforeit's visually obvious, usually
for a lot of people, right?
Two or three months, if thatsounds like too long, this isn't
the right approach for you.
You're looking for a quick fixand that's not sustainable.
And you're just gonna gain allthe weight back and it's not
gonna get what you want.
I'm sorry to say it, but that'sthe truth.
So if you're looking for thesustainable approach that
(19:48):
sticks, where you're among the5% who do sustain the results,
then then I think this approachis for you.
Now, strength PRs are gonna comea lot faster, usually within
days or weeks, you know.
Session to session, you mighthit PRs if you're new.
And so all of this is really,it's called fitness lab because
it's systematic experimentation,right?
It's not a crash diet.
(20:09):
Real lasting change takes time.
And if someone is probablyseeing you faster results than
that, they're lying, or you'relosing something in the process.
You're making an unacceptabletrade-off.
So the app is going to take theright approach.
Question 12 Can I build muscleand lose fat at the same time?
All right.
So this is body recomp.
You need the right conditionsfor this.
This again doesn't really, it'snot about the app here so much
(20:31):
as what science and realitytells us.
You know, if you're trainingwith progressive overload,
eating sufficient protein, havegood recovery.
I think the app focuses on thosethings very, very tightly for
you.
And it's going to identifywhat's realistic.
And I think that's important isunderstanding what is realistic
for you based on your leanness,based on your training
experience, based on all ofthat.
(20:52):
Right.
So the plan is going to reflectthat.
And again, you can go towitsweights.com slash app, take
the onboarding quiz, and seewhat the plan looks like based
on all of those variables.
And you can say, oh my God, thisis gonna take too long.
This is not for me.
And you can decide that that'sthe case.
Most likely, though, it'sactually realistic.
And that's one of theeye-opening things about it.
All right.
Question 13.
(21:12):
How does the app actually helpme stick with this long term?
I know what to do.
I just can't seem to keep doingit.
This is a big one.
This is a big one.
This is exactly why one of thefirst things you do in week one
is create a vision of yourfuture self.
It's just a very simpleactivity.
It's it's a very, it's like oneor two questions.
And but the app is gonna latchon to that.
(21:35):
And you're not just settinggoals, right?
It's it's working on youridentity.
You you envision where you'regonna be in, say, six months or
a year, three years from now,when you've achieved whatever
goals you have.
What does that version of youlook like?
How do they move through theworld?
What do they do just as a matterof course?
How do they feel in their body?
And then the app connects theplan that you have to this
(21:56):
deeply meaningful identity-basedvision of your future self.
And then every activity in theapp links back to that vision.
So then when you're tempted toskip a workout or you're eating
a little bit off your normalplan, then it's not that you're
breaking a rule or anything likethat.
It's that you're potentially notreflecting the person you want
to be or that you're becoming.
(22:17):
And the app will just keepreminding you to connect those
things.
And so that is true behaviorchange psychology rather than
just trying to create a habit,quote unquote.
Okay.
And the app is gonna remind youof your vision throughout the
program.
It's gonna keep you anchored towhy you're doing this in the
first place, which is a veryhard thing to do, even for human
coaches.
So it's kind of cool.
All right, question 14.
(22:38):
I've tried so many diets, andevery time I fail, why is this
gonna be different?
Okay, it's because we're notdoing a diet.
We're we're building a systemand an experimentation process
for you where you learn tointerpret your body's signals.
So, what's cool about the app isit doesn't just do stuff for you
and feed it out to you, it helpsyou learn about these things.
Why, why do we track weighttrend?
(23:00):
Why do why the biofeedback?
How do you progress in strength?
You know, how do you eat foryour goals?
And then keeps adjusting thesevariables one at a time based on
it.
And most diets are gonna failbecause they're not personalized
or they're too restrictive,period.
And they don't account forthings like your biofeedback,
right?
Your sleep, your hormones, yourrecovery capacity, all of that.
(23:20):
So this app treats all of thesevariables as premium, you know,
first class citizens on yourjourney.
When life interferes, which itdoes all the time, we adapt the
plan.
We don't just abandon ship andstart over Monday.
So the app helps you do that sothat you develop skills, develop
skills.
I think that's the key andthat's what makes it stick.
All right, last question.
(23:42):
What happens after thefour-phase program?
Is this a temporary thing?
So when you go through theonboarding, witsandwaits.com
slash app, you'll see afour-phase plan set up for you.
And and again, that's before youeven pay for the app so you can
see if it's right for you.
And what I would say is thatthat gets you from zero, and no,
no insult intended, justwherever you're starting now, to
(24:04):
being a pretty autonomous,self-independent person when it
comes to nutrition and fitnessscience in about three to six
months.
So there's the foundation,there's mastery of nutrition,
there's training and execution,and then there's some
optimization within that sixmonths.
And after that, you'remaintaining what you have.
So the app is gonna help youwith that, which is one of the
hardest things for a lot of youis sustaining your results.
(24:26):
And that's where the coaching,the check-ins, the
troubleshooting continue to workfor you.
And you've learned the basicskills by that point.
And then the app becomes more ofan accountability system and a
pattern spotter.
However, I will say it cancontinue to advance further into
more, to higher end, moreoptimal type uh education and
(24:47):
practices, right?
And of course, you're gonna havedifferent goals.
You're gonna want to cut andgain and cut and gain over many
years.
You're gonna want to competemaybe, or switch up how you
train, or you know, lighten theload a bit, maybe your life
changes, all that stuff.
And the coach in the app knowsyour history, remembers your
constraints, it keeps you ontrack indefinitely.
So that's what I would say.
(25:08):
It could be something you useforever, in my opinion.
That's what I'm designing itfor.
Uh, but that's totally up toyou.
All right, that is 15 quasirapid fire answers to your top
fitness lab questions.
If you want to see what FitnessLab would create for you
specifically, your exacttraining approach, your
nutrition strategy, the wholeroadmap, go to wins and
weights.com slash app.
Take the free two minuteonboarding quiz, and you'll see
(25:31):
the entire custom plan beforeyou pay for anything.
That way you know it's right foryou.
And of course, through January2nd, right now, you'll get 20%
off with our holiday promo.
Just go to wits andweights.comslash app.
Wits and weights.com slash app.
All right, I'll see you onMonday.
Hey, Wits and Waits family.
Quick bonus episode for youtoday.
Since launching Fitness Lab inNovember, I've gotten dozens of
questions from podcastlisteners, potential users about
how it works, who's it for, howit fits with the other tools and
resources you're already using.
So I filtered down the list towhat I consider the top 15 most
common questions, and I'm goingto try to answer them in rapid
(00:22):
fire format.
These are real questions.
I want to give you straightanswers so it makes sense.
And then you can choose whetherthe app is right for you.
All right.
The first question is I'malready tracking macros in
another app, macro factor,chronometer, my fitness pal,
etc.
Do I need to stop using that ordoes this replace it?
My answer here is no, they cantotally work together, or you
(00:46):
can rely solely on Fitness Labif you prefer.
What's the difference?
Well, when you use both, yourtracking app that you're using
for day-to-day calorie macrologging, it tells you what is
happening.
And in some cases, you gettargets, like with macro factor,
it's based on your expenditure.
Fitness Lab tells you how to usethat information through the
(01:06):
daily coaching, through patternrecognition, through behavioral
guidance, through connecting itthrough all your other data,
like your biofeedback.
And so they can work together.
So think of it like having acoach who coordinates your data,
right?
That's what coaches do.
You track in an app, then yousend it to your coach and they
analyze it for you.
But here's the thing Fitness Labalso works as a standalone using
(01:26):
what I've called recently thebottom-up approach, where what's
really important is do you havethe right micronutrients, the
right balance, the right macros?
And are you making the foodchoices that support you?
And if we can build up bottom upfrom there, it actually is so
much easier to hit calories andmacros to where they're that
it's much less about, you know,fitting your macros and fitting
(01:47):
those targets as it is makinggreat choices for your food that
then can also fit your macrosand calories, if that makes
sense.
So you're not required to trackmacros comprehensively to get
results.
You have to track somethingthough.
And I think Fitness Lab doesthat really well in a lower
stress way, but you candefinitely use them together.
For example, you can upload youractual screenshot of your log
(02:09):
from your app instead ofuploading photos of your food,
and the app will be smart enoughto interpret that data instead
for you and even give you somefeedback like, hey, is not
enough color here, or you canhave some more fiber nutrients,
et cetera.
All right, question two is kindof a nice segue.
How does the meal photo or themeal pattern analysis actually
work if you're not counting ortracking calories in the app?
(02:33):
And by the way, as a sidetangent, we just recently
integrated with Apple Health andwe are trying to pull in all the
nutrition data.
So we're working on upgradeswhere if you are tracking with
another app, it can potentiallypull all that in in some sort of
automated fashion, right?
Without making my fitness labjust another logger.
But anyway, how does thisactually work?
So, how it works right now, andwe're testing this out, and if
(02:56):
if we find that in the next fewmonths everybody uses it, there
are even better ways to do this.
We'll continue to improve.
You upload one representativemeal photo daily.
Not your best or worst meal, butjust what's typical.
And it kind of prompts you forthis.
And by the way, a little hack, alittle Easter egg here, if you
will.
You can upload multiple photosin the upload feature anywhere
in my app.
(03:17):
So technically you can uploadmultiple at once, but it's best
to just identify or just uploadone.
And the idea the AI is gonna usephoto vision analysis to
identify the pattern of what'son your plate.
And it's very comprehensive.
It's more comprehensive thanwhat's in macro factor right
now, which is just the caloriesand macros.
It looks at the balance of yourmacros, how much and what type
(03:39):
of protein you're eating, thequality of the food, the plate
composition, the the it doesestimate calories and macros,
but also looks at things likecolor.
It compares it to how you'vebeen trending over time.
And it's not gonna judge youfor, you know, if you have
something indulgent in there ordessert or something like that.
It's usually gonna suggestsomething additive, like, hey,
let's add some more, you know,cruciferous vegetables to this
(04:01):
next time, things like that.
And so over days and weeks, theapp can spot your trends, like
you're inconsistent withprotein, or your plates always
have like one or two colors ofthese same foods, or your
portions are drifting in acertain direction.
So it's like pattern coaching,which is really your behaviors.
That that's it's not the caloriepolice, right?
(04:22):
Because that never helps anyway.
Even the apps like My FitnessPower aren't great because they
they sort of judge you on notadhering to specific calories.
You know, an app likeMacroFactor is going to be more
adherence neutral, just like myapp is.
And so the goal here isawareness and course correction
and nudging so that yourbehaviors get to where they need
to be in a sustainable way.
(04:44):
So you're giving the coachenough context, enough
information visually to spotwhat's working and what's not.
And that again is that bottom-upapproach where you're building
awareness of your eatingpatterns.
It's something you can do onyour own, of course, but it's
hard to do for a lot of us whenwe're kind of in our own world.
And this is where the the appitself can be super, super
helpful, especially for thosewho are burned out with
(05:05):
tracking.
This could be a real gamechanger for you.
All right, that's the secondquestion.
These aren't so rapid fire, butI'll try to speed it up.
Question three should I joinPhysique University or just use
the app or both?
Or what if I'm already inphysique university?
All right, so this is a commonquestion because you know, I was
concerned developing an app thatI would cannibalize the
different offerings, and peopleare always like, How do I work
(05:25):
with you?
Like, how can I get the bestsupport?
And I'm gonna tell you thatthere are three ways to get
support for me now.
It's one-on-one coaching, whichis a very small handful of
openings for that at any onetime because it's very, very
high touch.
Then there is my group program,which is called Physique
University, and then there isthe app.
And I think that the one-on-onecoaching can kind of work on its
(05:47):
own with some support fromPhysique University.
And then I think the app canwork with on its own with
support within PhysiqueUniversity.
So the group program is kind ofin the middle as able to support
both one-on-one and the app.
You probably wouldn't be usingthe app and do one-on-one
coaching, although some of myone-on-one clients are wanting
to try the app too.
So I'm totally fine with that.
(06:08):
And maybe they'll feel like,hey, they don't need me.
And if that's the case, that'sfine too, because at the end of
the day, I want you to beempowered to do this on your
own.
So think of it this way: Physique University gives you (06:15):
undefined
community support.
It is live calls, it is directaccess to me and Coach Carol.
So that human connection, it's apeer group, and there's a big
educational foundation.
There are a lot of courses,there's a curriculum, there's
onboarding, there's tools,there's training templates.
So a lot of that, a moretraditional model that people
(06:37):
appreciate and like, and thenthe ability to come in and say,
run a challenge for the end ofthe year and get support and get
feedback immediately on yourquestions.
The app, Fitness Lab, is more ofa daily AI coach that executes
all of those same principles andguide and personalizes it for
you pretty much in real time,but obviously without the
(06:58):
community accountability.
So it's a little moreself-accountability, plus the
app is giving youaccountability, right?
So if you're more of a lone wolfwho just wants the daily
structure and coaching withoutthe group piece, which some of
you are like, hey, I don't dowell in groups, I don't need
groups.
Fine, the app works perfectlystandalone.
It's why I created it becauseI'm kind of like that myself, if
you could believe it.
And then if you're already inphysique university or thinking
(07:20):
about it, joining, I would sayhaving the app gives you the
daily execution layer.
And then having the communityreinforces all those principles
and what the app coaches.
And it just gives you the bestof everything together.
And given the price points ofall of these together, it's
quite affordable for mostpeople.
I mean, far less than theone-on-one coaching, which I
also have.
And you can tell it sounds likeI'm downplaying one-on-one, but
(07:41):
I'm not.
I just think one-on-one, which Ithink I have another, I think
there was another question aboutone-on-one coaching.
So we'll we'll address thatlater if I need to.
But that's the answer is thatPhysique University is more
community-based, has a lot ofthe education behind it, and the
app is more daily structure andcoaching, self, a little bit
self-motivated, but there'sdefinitely some accountant built
in, and they can complement eachother.
(08:02):
All right, question four can Ifollow my own training program
or do I have to use the apps?
All right, this is a big onebecause it is totally your call.
That's it's flexible.
During onboarding, and by theway, the onboarding quiz, you
can take it right now for freewithout even paying for the app
just to see how it looks andwhat it asks and what plan it
gives you.
Go to wits and weights.com slashapp and just do it.
(08:25):
And then you don't have to buythe app, you could just see what
the plan looks like.
So during onboarding, you chooseI want to create my, I want the
app to create my program, or I'mfollowing my own program or
working with a trainer.
And then if you're doing yourown thing with a trainer, the
app is gonna give you reflectionactivities because you're gonna
tell it how many days a weekyou're working and a little bit
about what you're doing, not toomuch, but then it'll ask you to
(08:47):
reflect.
So, what does that look like?
That looks like upload you couldupload a screenshot of your log
if you want, or you can justconversationally say, hey, I did
these lifts.
You can say how it felt, you cantell it about your progress, you
can upload videos for formchecks, those kinds of things.
And it's going to combine thatwith your recovery, your volume,
all that to give you someadvice.
(09:07):
It's only gonna be as good asthe data coming in, of course,
right?
So that's that's theself-directed part.
If you want the app to createyou a program, though, it will
do that.
And it does it prettybeautifully.
And it'll create, you know,whatever days you choose,
whatever equipment you have.
If you say I'm traveling nextweek, you talk to the coach, you
say I'm traveling and I'm onlygonna have my bands, it's gonna
redo your activities for thatweek automatically based on what
(09:30):
kind of program you're followingand what equipment you have.
I mean, it's pretty slick.
It gives you videos, it givesyou how to do the lift, and then
here's the cool thing (09:38):
based on how you did it last time, it's
gonna give some advice thistime, including if you did form
checks, it's gonna reinforcesome of the things you had to
work on from those form checks.
Pretty slick.
All right, question five isokay, so I paraphrase this one,
but it's equivalent of manyquestions I've had.
I'm 52 with a bummed shoulder.
(09:58):
So I've had bummed shoulders.
I've had people with backissues, people with shoulder
issues, somebody with that withone arm.
Will this work for me?
And honestly, any question whereit's like I am XYZ in this
unique way, will it work for me?
Of course, I'm gonna say yesbecause that's the whole point,
is that the app is going topersonalize itself to you to an
extreme.
It's pretty incredible.
(10:18):
Guys, I had surgery.
I said this is my surgery plan,and it's been giving me rehab
ideas.
It's been focusing on rest andrecovery.
I mean, it's it it knows whatlike the the rehab period's like
for rotator cuff surgery.
So it's kind of reflecting thatpretty accurately.
And it does it without crossingthe scope of medical advice,
right?
(10:39):
It does it really well.
So the app is gonna ask you, askyou about things like injuries
and movement limitations.
Some of that's duringonboarding, and some of it is as
you go.
And then the biofeedback isgonna look at your recovery.
And then that combined, ifyou're using an iPhone right now
with Apple Health, there's someother metrics that we may be
able to look at, like yoursleep, that'll give us some
good, uh give the the app theability to adjust whatever it
(11:02):
needs to adjust, whether it'syour training or what have you.
If you tell it you only have onearm to work with, it's gonna be
able to tell you, okay, here'ssingle arm stuff or here's what
you can do.
Right?
So it's going to respect you andwhere you're at.
It's not gonna push you intoovertraining or injury.
It's it's it's amazing.
So that's question five.
Okay, question six.
(11:22):
How does it handle my marathontraining or my endurance
training on top of lifting?
Now, this was a great questionbecause somebody was hesitant to
try the app because duringonboarding, it didn't seem to
ask anything about other typesof training because I have a
very strength, a very stronglike strength training and body
comp bias.
But immediately when that userasked about this, that day I did
(11:45):
I redesigned the onboarding toadd in some questions that ask
you, do you have other, it'slike, do you have other training
commitments?
And it will specify likerunning, cycling, sports, things
like that.
And how do you wait yourstrength training to support
them?
What's the priority for you?
So it actually asked that atonboarding.
Again, you can go towitsandweights.com slash app,
take the onboarding now and seeall these questions and get a
(12:06):
plan without even paying for theapp just to see what I'm talking
about.
And then the program mean isgoing to be adjusted based on
that.
That's it.
So if you're trying to train foran Iron Man and not be a power
lifter, it's not going to try togive you powerlifting
programming, period.
It's going to, you know,complement things in the right
way and deal with recovery inthe right way.
All right, question seven.
Does this replace working withyou one-on-one?
(12:27):
Okay, there's the question aboutone-on-one.
And this was an interesting onebecause people are like, well,
if I have Philip in my pocket, Imean, basically nobody needs you
as a coach anymore, right?
And I always think of these asjust different tools.
I wanted to expand the toolboxfor everyone.
And I think between one-on-oneand group coaching and the app,
it kind of covers all the bases.
One-on-one coaching, where Ihave a handful of clients just
(12:50):
because it takes so much timeand attention, which I want to
give to them.
So I don't want to have, youknow, 20 or 30 one-on-one
clients with everything elsegoing on.
One-on-one is for complexsituations, is the way I'm going
to put it.
So, you know, severe undereatingfor many years where you've
you're trying to recover yourmetabolism, maybe uh prep for
(13:10):
competition.
And I don't mean like a physiquecompetitor necessarily, but like
if you're getting ready for apowerlifting meet and you're
trying to dial in yournutrition, I have a few clients
that are in that situation.
When you need a human to makejudgment calls in real time,
when you've got a special mix ofhormone or diet situations, and
even an AI app, you're not sureit would fully get all of that.
You know, you need a human whocan kind of do the research,
(13:33):
reach out to other experts inthe field.
You know, I have a whole team ofpeople that can support me that
on the medical side and on thehormone side and with GLP ones
and all that stuff.
The app, though, is people who,you know, they want systematic
guidance, they canself-implement, they don't need
these bi-weekly check-ins with ahuman being or 24-7 access to a
human, but it is so like havinga coach in your pocket for 90%
(13:56):
of the scenarios.
So if you're dealing withsomething really complex or you
like to have a human beingholding you through this
process, you know, I'm alwaysavailable.
Reach out.
If you want the system and thecoaching, but you're good
executing on your own, or hey,you know, you can't afford or
don't want to pay for one-on-onecoaching, then the app is a
fantastic solution for that.
All right, question eight iswhat if I have a question about
(14:20):
something specific, like I'mstuck on a plateau or I'm
confused about what to do next.
This is a good question becausea lot of people don't realize
there is a powerful feature inthis app called a coach chat.
There's a dedicated tab calledthat says coach and it's a chat.
And so think of it like ChatGPT, but far, far more powerful
and more trained on my contentand on the evidence.
(14:42):
So you can have fullconversations and you can pick
up those conversations later onon with different threads that
it automatically creates foryou.
And so if you're stuck onanything, or if something new
came in, like you just got bloodwork or you had surgery or
anything, confused about aworkout, not sure what happened
to your form check, you know,because sometimes there's a
learning curve here.
Just ask the app.
(15:04):
If you need to explain why, youknow, you had pizza three nights
this week or why your week wasoff, go ahead.
Tell the coach, tell, give thecoach context.
Say there were like five cookieparties this week.
It's not gonna know it untiluntil you tell it, right?
Everything you discuss getsremembered and used to adjust
potentially today's activities,but definitely future
(15:25):
activities, as well as how itconverses with you.
Even the communication style, Imean anything.
Just pretend that it's a humanand like tell it what you want,
what you need, where you are.
If you say that you hate cardio,the app's not gonna push it.
If you say your knee hurts, youknow, it's gonna figure out that
with you.
So it's like texting your coach,but 24-7, and it's gonna respond
immediately, which is prettyamazing.
(15:47):
And then the context sticksaround.
So you don't have to start fromscratch every conversation like
you would ChatGPT, because it'strained on all my stuff.
So it's pretty cool.
Question nine.
All right, some variation of I'mon TRT or HRT or I or my wife is
dealing with perimenopause.
Does the app account for thesesituations?
This is another one whereinitially I would say yes, but
(16:11):
the context was limited.
And now I would say yes,absolutely, both directly and
indirectly, because in theonboarding, I added questions
about are you on hormonetherapy?
Do you have hormone symptoms?
I added curricula about hormoneawareness.
And more most importantly, Iwould say is the biofeedback
system, where you can trackthings like energy recovery,
(16:32):
stress sleep, even your libidocaptures hormonal fluctuations
more, I'll say naturally, right?
Things that could affect theseor vice versa can be captured.
And so all of this comestogether along with your age,
along with your context, to giveyou suggestions on what to do.
And if you're very specific, ifyou're like, I take thyroid
meds, I'm concerned about mythyroid, I'm working on my
(16:55):
thyroid, guess what it's gonnado?
It's gonna give you some podcastepisodes about thyroid, it's
going to talk about, it's gonnagive you coaching briefings
about thyroid health.
I mean, it's going to listen toyou and adapt.
Question 10.
What happens when I travel orlife just implodes and I miss a
week?
All right, another very commonscenario.
And I kind of alluded to thisalready, but the app isn't gonna
(17:16):
judge you and it doesn't careabout you breaking a streak.
Okay.
This is all just data that it'sgonna learn from and help you
with.
No judgment at all.
It's pretty cool.
So you tell it you're gonna goon travel, maybe, or maybe you
just forget to tell italtogether.
And as you go through the trip,the app might be reminding you
of certain things you haven'tdone.
(17:37):
And then when you come back, theapp is going to regenerate
missed activities it thinks areimportant based on your vision
of yourself, which we're gonnatouch on that in a second, and
based on where you are in yourplan.
Like if you missed your weeklycheck-in where we track how your
body composition changes, theapp's gonna prompt you every day
and it's gonna get a little moreurgent so we don't lose that
progress.
But then you can say in thechat, hey, stop reminding me
(18:00):
about this darn thing.
I don't want to do it this week.
And it'll be like, okay, we'regonna just stop reminding you.
But it does it does so becauseit certain data is gonna be more
important than others to try tohelp you know that you're making
progress and to adjust your planaccordingly, right?
And the language is all supersupportive.
Like I train this thing to bevery empathetic and supportive,
but also to push you just in theright way.
(18:22):
So it might say, hey, lifehappened.
What did you learn?
Right?
It's gonna ask you to learn fromit in a positive way.
The goal is always to maintainpatterns during these moments of
chaos, right?
You're never trying to beperfect.
And so the biofeedback helps youadapt when these changes occur
and you just pick up and keepgoing with your plan.
Maybe it's a lighter version ofthe plan, whatever.
The app is going to adjust tothat.
(18:43):
All right, question 11.
How long until I get results, behonest?
Now, I can answer this questionthe same, whether you're using
the app or not.
Okay.
The first three to four weeks ofa good sustainable body
recomposition plan, of aphysique development plan, of a
health or physique or fitnessplan is establishing that
baseline and building yourbehaviors and your habits.
(19:06):
You're learning the systemthat's going to stick with you
for the long term, building thatconsistency.
Then probably in the secondmonth, maybe the third month,
depending on your pace, you willsee the trends of certain
metrics finally start to move.
Whether you're in a deficit orsurplus, whether you're working
on strength and the weight databecomes more meaningful than and
(19:28):
things like that, right?
So for body recomposition, we'retrying to build muscle and lose
fat, eight to 12 weeks beforeit's visually obvious, usually
for a lot of people, right?
Two or three months, if thatsounds like too long, this isn't
the right approach for you.
You're looking for a quick fixand that's not sustainable.
And you're just gonna gain allthe weight back and it's not
gonna get what you want.
I'm sorry to say it, but that'sthe truth.
So if you're looking for thesustainable approach that
(19:48):
sticks, where you're among the5% who do sustain the results,
then then I think this approachis for you.
Now, strength PRs are gonna comea lot faster, usually within
days or weeks, you know.
Session to session, you mighthit PRs if you're new.
And so all of this is really,it's called fitness lab because
it's systematic experimentation,right?
It's not a crash diet.
(20:09):
Real lasting change takes time.
And if someone is probablyseeing you faster results than
that, they're lying, or you'relosing something in the process.
You're making an unacceptabletrade-off.
So the app is going to take theright approach.
Question 12 Can I build muscleand lose fat at the same time?
All right.
So this is body recomp.
You need the right conditionsfor this.
This again doesn't really, it'snot about the app here so much
(20:31):
as what science and realitytells us.
You know, if you're trainingwith progressive overload,
eating sufficient protein, havegood recovery.
I think the app focuses on thosethings very, very tightly for
you.
And it's going to identifywhat's realistic.
And I think that's important isunderstanding what is realistic
for you based on your leanness,based on your training
experience, based on all ofthat.
(20:52):
Right.
So the plan is going to reflectthat.
And again, you can go towitsweights.com slash app, take
the onboarding quiz, and seewhat the plan looks like based
on all of those variables.
And you can say, oh my God, thisis gonna take too long.
This is not for me.
And you can decide that that'sthe case.
Most likely, though, it'sactually realistic.
And that's one of theeye-opening things about it.
All right.
Question 13.
(21:12):
How does the app actually helpme stick with this long term?
I know what to do.
I just can't seem to keep doingit.
This is a big one.
This is a big one.
This is exactly why one of thefirst things you do in week one
is create a vision of yourfuture self.
It's just a very simpleactivity.
It's it's a very, it's like oneor two questions.
And but the app is gonna latchon to that.
(21:35):
And you're not just settinggoals, right?
It's it's working on youridentity.
You you envision where you'regonna be in, say, six months or
a year, three years from now,when you've achieved whatever
goals you have.
What does that version of youlook like?
How do they move through theworld?
What do they do just as a matterof course?
How do they feel in their body?
And then the app connects theplan that you have to this
(21:56):
deeply meaningful identity-basedvision of your future self.
And then every activity in theapp links back to that vision.
So then when you're tempted toskip a workout or you're eating
a little bit off your normalplan, then it's not that you're
breaking a rule or anything likethat.
It's that you're potentially notreflecting the person you want
to be or that you're becoming.
(22:17):
And the app will just keepreminding you to connect those
things.
And so that is true behaviorchange psychology rather than
just trying to create a habit,quote unquote.
Okay.
And the app is gonna remind youof your vision throughout the
program.
It's gonna keep you anchored towhy you're doing this in the
first place, which is a veryhard thing to do, even for human
coaches.
So it's kind of cool.
All right, question 14.
(22:38):
I've tried so many diets, andevery time I fail, why is this
gonna be different?
Okay, it's because we're notdoing a diet.
We're we're building a systemand an experimentation process
for you where you learn tointerpret your body's signals.
So, what's cool about the app isit doesn't just do stuff for you
and feed it out to you, it helpsyou learn about these things.
Why, why do we track weighttrend?
(23:00):
Why do why the biofeedback?
How do you progress in strength?
You know, how do you eat foryour goals?
And then keeps adjusting thesevariables one at a time based on
it.
And most diets are gonna failbecause they're not personalized
or they're too restrictive,period.
And they don't account forthings like your biofeedback,
right?
Your sleep, your hormones, yourrecovery capacity, all of that.
(23:20):
So this app treats all of thesevariables as premium, you know,
first class citizens on yourjourney.
When life interferes, which itdoes all the time, we adapt the
plan.
We don't just abandon ship andstart over Monday.
So the app helps you do that sothat you develop skills, develop
skills.
I think that's the key andthat's what makes it stick.
All right, last question.
(23:42):
What happens after thefour-phase program?
Is this a temporary thing?
So when you go through theonboarding, witsandwaits.com
slash app, you'll see afour-phase plan set up for you.
And and again, that's before youeven pay for the app so you can
see if it's right for you.
And what I would say is thatthat gets you from zero, and no,
no insult intended, justwherever you're starting now, to
(24:04):
being a pretty autonomous,self-independent person when it
comes to nutrition and fitnessscience in about three to six
months.
So there's the foundation,there's mastery of nutrition,
there's training and execution,and then there's some
optimization within that sixmonths.
And after that, you'remaintaining what you have.
So the app is gonna help youwith that, which is one of the
hardest things for a lot of youis sustaining your results.
(24:26):
And that's where the coaching,the check-ins, the
troubleshooting continue to workfor you.
And you've learned the basicskills by that point.
And then the app becomes more ofan accountability system and a
pattern spotter.
However, I will say it cancontinue to advance further into
more, to higher end, moreoptimal type uh education and
(24:47):
practices, right?
And of course, you're gonna havedifferent goals.
You're gonna want to cut andgain and cut and gain over many
years.
You're gonna want to competemaybe, or switch up how you
train, or you know, lighten theload a bit, maybe your life
changes, all that stuff.
And the coach in the app knowsyour history, remembers your
constraints, it keeps you ontrack indefinitely.
So that's what I would say.
(25:08):
It could be something you useforever, in my opinion.
That's what I'm designing itfor.
Uh, but that's totally up toyou.
All right, that is 15 quasirapid fire answers to your top
fitness lab questions.
If you want to see what FitnessLab would create for you
specifically, your exacttraining approach, your
nutrition strategy, the wholeroadmap, go to wins and
weights.com slash app.
Take the free two minuteonboarding quiz, and you'll see
(25:31):
the entire custom plan beforeyou pay for anything.
That way you know it's right foryou.
And of course, through January2nd, right now, you'll get 20%
off with our holiday promo.
Just go to wits andweights.comslash app.
Wits and weights.com slash app.
All right, I'll see you onMonday.
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