Ep 134: A Simple Tweak to Increase Your Metabolism, Hormones, Fat Loss, Workouts, and Sleep
Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 · Philip Pape
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Show Notes
Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back?
Happy New Year! In this first episode of 2024, Philip (@witsandweights) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metabolism, more effortless fat loss, increased energy, and better health. Philip dives into practical, evidence-based strategies to identify and mitigate stress in the context of both physical and mental health.
Philip also created a free Stress Solution Guide to accompany this episode that you can download at witsandweights.com/free or click here for direct access.
Today you’ll learn all about:
3:19 Recent 5-star reviews on the podcast
6:31 What is stress?
11:08 Acute vs. chronic stress
12:54 What creates more stress
14:41 The effects of stress
18:55 The physiology of the stress response
21:20 Pick one thing
23:18 Self-therapy
24:54 Social connection
25:39 Spending time in nature or outdoors
26:16 Planning or organizing
27:07 Optimizing nutrition and training
30:27 Ideas on managing stress from the community
38:52 More stress management ideas
43:53 Outro
Episode resources:
- Free Stress Solution Guide
- Mindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen Friedman
- Shoutout to the Sam Miller Science podcast (inspiration for episode)
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