Macros, flexible dieting, and busting some nutrition myths with Philip Pape

02/28/23 • 44 min

In this episode Amanda is joined by Philip Pape a fellow nutrition coach.
Philip Pape is a Certified Nutrition Coach, Body Composition Expert, and host of the Wits & Weights podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip learned the effectiveness of using evidence-based nutrition and strength training to optimize body composition.
Philip’s approach emphasizes sustainability and self-mastery of both body and mind to upgrade and optimize your health even with a demanding lifestyle. He helps high-achieving people use their wits to build their best body, reclaim their time, and become their most capable, confident selves in the gym and in life so they can show up and make an impact.
We cover:

A deep dive into each macronutrient
- The research around macro tracking
- Protocol options
- Workout nutrition
- Body composition and the role macros play
- Performance inside and outside the gym
- Anabolism/age/importance of macronutrient ratios - specifically protein
Macronutrient timing - especially protein/carbs
- Hierarchy of importance
Hot topics:
- Glycemic index - Should we be worried about it?
- “Good” and “Bad” fats.
- Alcohol, the fourth macronutrient?

Connect with Philip:
Instagram
Facebook community
Website
ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence based practices so you can create sustainable, and lasting changes in your health and body.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Apply to work with us here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

A deep dive into each macronutrient
- The research around macro tracking
- Protocol options
- Workout nutrition
- Body composition and the role macros play
- Performance inside and outside the gym
- Anabolism/age/importance of macronutrient ratios - specifically protein
Macronutrient timing - especially protein/carbs
- Hierarchy of importance
Hot topics:
- Glycemic index - Should we be worried about it?
- “Good” and “Bad” fats.
- Alcohol, the fourth macronutrient?

Previous Episode

Self-control, over-eating, and stress.

In this episode Amanda dives in to the correlation between stress, self-control, and over-eating.
She covers:

How stress influences self-control
How to improve your "control" around foods
Some steps that may help combat over-eating

If you feel like you lack control around food - this episode is for you!

Join the Ambitious Women's Fitness Community here.
This is where you can find all of our guides and resources.

ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence based practices so you can create sustainable, and lasting changes in your health and body.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.

Next Episode

Trusting the Process & Playing the Long Game with Chase Smith

Today I have a special guest. His name is Chase he is the CEO of Chasing Health, an online nutrition coaching company that goes beyond just macros and squats. He is also the host of Chasing Health with Chase Smith a health, fitness, and nutrition podcast.

He realizes those with a significant amount of weight to lose got where they are for a reason and works at a deeper level to uncover the root cause and create an action plan for long-term sustainable fat loss.

Chase has his own incredible weight loss testimonial that ultimately lead to leaving his nursing career to pursue a coaching business to help others reach their full potential.
We discussed:

Trusting the Process & Playing the Long Game
- His journey of losing 100lbs
- The importance of understanding your why
- What trusting the process looks like and barriers he had to overcome
The importance of setting realistic goals and how those goals can change.
Binge Eating, Stress/Emotional Eating
- Chase's experience
- Solutions that work for him and work well for his clients
⁃ Simplifying weight loss in order to make it impossible to fail.
- How to break down goals and simplify the process
- How to minimize the overwhelm

You can check out The Chasing Health Podcast here.
Follow Chase on Instagram here.
ABOUT THE SHOW:
Amanda Cooper, owner of Ambitious Coaching helps busy women learn to take up space in the gym and lose weight without giving up the foods they love. We focus on evidence based practices so you can create sustainable, and lasting changes in your health and body.
Connect with me on Instagram here.
Want to submit a question to the podcast? You can do that here.
Apply to work with us here.
Every month I giveaway a Legion product (protein, pre-workout, bars, or your choice!) for one person that leaves a 5 star rating and review on apple podcasts here.