<span> In this episode, host Jen Rulon interviews Philip Pape, a high-performance nutrition coach, physique engineer, and host of the Wits &amp; Weights top 1.5% nutrition podcast.</span>   <span> They discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy.</span>   <span> They also explore the significance of building habits and non-negotiables in achieving long-term success.</span>   <span> Philip shares his personal journey and offers advice for those going through a change.</span>   <span> Overall, the conversation highlights the importance of focusing on strength, adopting a flexible approach to nutrition, and finding joy in the process of transformation.</span>   <strong><span> Takeaways</span></strong> <ul> <li><span> Focus on evidence-based fitness and nutrition to achieve sustainable results.</span></li> <li><span> Lifting heavy and focusing on strength training can lead to better physique, increased strength, and improved overall health.</span></li> <li><span> Debunk the myth that excessive cardio is necessary for weight loss.</span></li> <li><span> Building habits and non-negotiables is key to long-term success in fitness and nutrition.</span></li> </ul> <p><span> Learn more about Philip:</span></p> <p><span> Website: <a href="https://www.witsandweights.com/" rel="noopener noreferrer nofollow">https://www.witsandweights.com/</a></span></p> <p><span> Instagram:</span> <span> <span><a href="https://www.instagram.com/witsandweights/" rel="noopener noreferrer nofollow">https://www.instagram.com/witsandweights/</a></span></span></p> <p><span> <span>Wits And Weights Podcast: <a href="https://www.witsandweights.com/podcast" rel="noopener noreferrer nofollow">https://www.witsandweights.com/podcast</a></span></span></p> <p><span> <span>__________________________________________________________________________</span></span></p> <p>To learn more about my work and stay connected with me, visit my website at <a href="https://jenrulon.com/" rel="noopener noreferrer nofollow">https://jenrulon.com</a>. You'll find many resources, articles, and information to support your triathlon, harnessing your strength, and mindset journey.</p> <p>Looking for a FREEBIE or FREEBIES: <a href="https://jenrulon.com/fouroptins" rel="noopener noreferrer nofollow">Four FREE PDFS to Choose From!</a></p> <p>Please stay connected with me on social media for daily inspiration and updates. Follow me on Instagram at Jen Rulon - <a href="https://www.instagram.com/coachjenrulon/" rel="noopener noreferrer nofollow">@coachjeninstagram</a>, and join the conversation on Facebook at Jen Rulon - <a href="https://www.facebook.com/CoachJenRulonMS/" rel="noopener noreferrer nofollow">@jenrulon</a>.</p> <p>Be sure to subscribe, 5 Star Us, Comment, etc. to the Everyday Healthy Human Podcast to embark on a transformative journey of personal growth, fitness, well-being, and transforming into your beautiful butterfly.</p> <p> </p>