In this episode of the FitBod Blueprint, Coach Phil and Coach Tyler dive into the details of their exciting $5,000 coaching giveaway to kickstart 2025! Learn how you can win a six-month coaching scholarship designed to transform your fitness and your life. Plus, hear their thoughts on building sustainable systems, the power of small changes, and how fitness impacts every aspect of life. Don’t miss out—your journey to a healthier, stronger you could start today!

In this episode of The FitBod Blueprint, Coach Phil Pirtle and Coach Tyler Wiebe tackle a common pitfall in fat loss journeys: the relentless seven-day-a-week dieting mindset. They explore why constant restriction can backfire, leading to burnout, increased cravings, and a strained relationship with food.

Phil and Tyler break down two powerful strategies to combat this cycle:

• Refeed Days: Controlled calorie increases, typically with more carbs and fats, to boost energy, recovery, and mental resilience.
• Untracked Windows: A flexible two-hour window to enjoy a meal without tracking, offering balance without derailing progress.

They dive into the science behind these approaches, discuss who benefits most from each, and share actionable tips for implementing them effectively. Whether you're prepping for a physique competition, juggling parenthood, or simply aiming for sustainable fat loss, this episode is packed with insights to keep your journey balanced and effective.

🎯 Key Takeaway: Consistency beats perfection. A flexible approach creates long-term success without sacrificing your social life or sanity.

👉 Follow Phil on Instagram: @PirtleCoaching
👉 Follow Tyler on Instagram: @tyler__wiebe
👉 Book your free metabolic assessment call at FitBodInstitute.com

In this episode of The FitBod Blueprint, Coach Phil Pirtle and Tyler Wiebe dive deep into one of the most overlooked pillars of health and fitness: sleep. With the holiday season in full swing and stress levels rising, it’s more important than ever to focus on quality rest.

Phil and Tyler break down the 3-2-1 Sleep Method, a simple yet powerful strategy to optimize your nighttime routine:

• 3 hours before bed: Stop eating to improve digestion and sleep quality.
• 2 hours before bed: Limit water intake to avoid sleep disruptions.
• 1 hour before bed: Eliminate or reduce blue light exposure for better melatonin production.

They share practical tips, personal routines, and insights on how improving sleep can supercharge your energy, enhance muscle recovery, and sharpen your decision-making. Plus, they explore how small changes in your nightly habits can lead to big results in your fitness journey and overall well-being.

Whether you're a busy parent, a dedicated athlete, or someone looking to feel more rested and energized, this episode offers actionable advice to help you wake up refreshed and ready to tackle your goals.

🎧 Tune in, subscribe, and let Phil and Tyler guide you to better sleep and better results!

👉 Follow Phil on Instagram: @PirtleCoaching
👉 Follow Tyler on Instagram: @tyler__wiebe
👉 Learn more at FitBodInstitute.com

Don’t forget to leave a review and share your sleep success stories with us!