Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition.—Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights?I talk to Amanda Nigg, aka the FarmFit Momma, about how strength training helped her recover after losing everything in a devastating fire. We discuss how doing hard physical things builds real psychological resilience, how strength training transforms your mindset, and why busy people need this more than anyone.We dig into the connection between mental health and physical strength, the science behind why it works, and the practical ways to build your own strong body and mind even with a packed schedule.Today, you’ll learn all about:07:20 - Amanda’s story of how lifting saved her13:07 - Which came first: lifting or resilience?17:09 - The case for short, effective workouts22:13 - Why lifting heavy won’t make you bulky30:38 - The hormonal and mental benefits of lifting34:12 - Physical progress vs. mental progress35:48 - How busy moms find time to train42:58 - The impact of discomfort in training51:41 - Can lifting and nutrition reduce anxiety and depression?56:42 - Reframing your internal dialogue to transform your life59:01 - Rapid-fire questions1:04:00 - OutroEpisode resources:Website: farmfitmomma.comInstagram: @farmfitmommaFacebook: @FarmfitmommaX: @farmfitmomma Youtube: @farmfitmommaFarmFit Method Training: farmfitmomma.com/farmfit-method-fitness Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It&aposs our 300th episode, so we&aposre doing an epic Q&A!Like King Leonidas facing the Persian army, we&aposre battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I&aposm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a Spartan phalanx.From Instagram physique realities to whether cardio kills gains, these answers (as always) bring you evidence-based advice that works in the real world.Main Takeaways:Creatine has benefits beyond liftingNatural physiques with visible abs are achievable even after 40Progressive overload is essential for gains but can be achieved through multiple methodsSpot reduction of fat is largely a myth, but spot enhancement is very real and effectiveThe "eat clean or die" could be holding you back...and tons more!Timestamps:0:00 - Celebrating 300 episodes (wow!) 5:30 - Supplement questions (creatine, caffeine, EAAs) 12:47 - Training questions (bands vs. free weights, range of motion, overtraining) 23:24 - Nutrition and body composition (Instagram physiques, carbs, dessert cravings) 41:25 - Mindset and biggest fitness myths (training and nutrition) Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Try MacroFactor for free with code WITSANDWEIGHTS.--Meticulously tracking your food but still not seeing results? You&aposre not alone—and it&aposs probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body&aposs changing metabolism. When you sign up for MyFitnessPal, Lose It, or Chronometer, they calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts to what you eat, how much you weigh, your activity levels, sleep quality, and stress.This episode exposes why traditional tracking apps fail to deliver sustainable results and introduces the missing element: the feedback loop between what you eat and how your body responds. They are "dumb" apps, not "smart" apps.Your metabolism isn&apost a fixed furnace burning the same amount of fuel day after day—it&aposs a dynamic system that becomes more efficient during calorie restriction and changes as you lose or gain weight.So use the right tool for the job if you want to lose fat and gain muscle!Main Takeaways:Traditional apps like MyFitnessPal, LoseIt, and Cronometer rely on static formulas that don&apost adapt to your body&aposs changing metabolismYour metabolism constantly shifts due to weight changes, activity levels, stress, sleep, and metabolic adaptationFood tracking itself is valuable for awareness, but without a feedback loop that dynamically adjusts your targets, you&aposll eventually hit plateausDynamic TDEE calculation analyzes the relationship between your actual calorie intake and weight changes to provide personalized recommendationsA "smart" tracking system becomes more accurate over time as it learns about your unique metabolismEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS.Watch my MacroFactor setup tutorialTimestamps: 0:00 - Why most calorie tracking apps are failing you 3:05 - The problem with static TDEE calculations 6:18 - How your metabolism actually adapts over time 11:07 - Specific limitations of popular tracking apps 14:46 - Why you need dynamic "smart" TDEE calculation 21:14 - Implementing an effective tracking strategy 25:19 - How proper tracking changes your behavior 27:29 - Recap and recommendationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life.—Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs?Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what&aposs just marketing hype, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations and discuss carbs, fasting, birth control, practical training adjustments, and one-size-fits-all protocols. No fluff, just facts.Jillian is a functional medicine dietitian and women’s health expert specializing in hormonal health, PCOS, and cycle-based nutrition. With a Master’s in Public Health from Tufts University, she has helped thousands of women optimize their health through personalized nutrition and lifestyle changes.Today, you’ll learn all about:02:28 - Why cycle syncing can backfire when taken too far04:15 - The 4 phases of the menstrual cycle and how hormones fluctuate07:04 - Why some women feel stronger during their period13:21 - The impact of carbs on female metabolism and stress resilience19:13 - The problem with chronic low-carb diets for women24:20 - Why the luteal phase may require more recovery30:32 - How to adjust your training and nutrition based on real biofeedback41:25 - The truth about birth control and why it’s overprescribed47:02 - Rapid-fire Q & A52:01 - OutroEpisode resources:Website: jilliangreaves.com Instagram: @jilliangreavesrd Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free--Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn&apost deliver the strength gains you want? This paradox frustrates countless lifters, but the answer lies in understanding the pathways and mechanisms behind strength and hypertrophy.Learn the science-backed differences between training for maximal strength vs. optimal muscle growth, and how to program for both without compromising either goal.Main Takeaways:The 65% threshold reveals why strength and hypertrophy training require different approachesFor beginners, neural adaptations drive strength gains with minimal muscle growthAdvanced lifters need strategic programming to optimize both strength and sizeMechanical tension drives both adaptations but through different pathwaysTimestamps:0:01 - The strength-size paradox 3:04 - Strength vs. hypertrophy 9:12 - Why intensity differs between approaches 13:01 - Volume for muscle vs. strength 15:55 - Rest periods and exercise selection 17:48 - How to train for strength or hypertrophy 26:53 - Powerbuilding 31:39 - Common myths and misconceptions 37:29 - Training age and how it changes your approachSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique--Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn&apost what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill, you&aposll likely abandon your efforts prematurely and end up back where you started—it&aposs the ESSENTIAL skill for permanent fat loss results.Main Takeaways:The 4 impatience traps that sabotage fat lossWhy patience is the foundation that makes all other fat loss skills effective5 practical strategies to develop patience during your fat loss journeyHow to shift from "how quickly can I lose this weight" to "how can I lose this fat for the last time"Episode Resources:Join Wits & Weights Physique University and get your first challenge plus 2 weeks free: witsandweights.com/physiqueTimestamps:0:02 - Why patience is the most critical fat loss skill4:13 - The most common impatience traps in fat loss13:56 - Why patience is the foundation skill for sustainable results19:31 - Practical strategies to develop patience27:01 - The liberating truth about patienceSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece?I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while gaining over three pounds of muscle, without giving up her daily treat!Today, you’ll learn all about:03:20 - The power of accountability in staying consistent05:05 - Why she prefers working with a coach07:38 - The mindset shift from aesthetics to performance09:17 - How minor nutritional tweaks accelerated fat loss11:06 - The impact of sprinting on her physique16:29 - Strength gains while losing fat24:53 - Why trusting the process is key31:51 - How a single daily treat helped her stay on track42:50 - The power of meal prepping and planning for success47:44 - OutroEpisode resources:Melanie’s email: meldsa777@hotmail.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you&aposre not sure it&aposs for you, email me at philip@witsandweights.com for a personal demo!--Can you actually "eat more to lose weight" (as the fitness influencers claim)?Well...yes! But it has nothing to do with reverse dieting, ending "starvation mode," or fixing your metabolism.The fundamental truth remains: you need a calorie deficit to lose weight (and thus fat). But there&aposs a legitimate way to increase your food volume while maintaining that deficit.Discover 5 science-based strategies to fill your plate and feel satisfied without sabotaging fat loss...because the best diet is the one that you can stick to!Main Takeaways:We still live in our universe: a calorie deficit is required for fat lossThere are legitimate, science-based strategies to eat more food volume while maintaining that deficitThere are many ways to increase food volume, and some have bonus effects (like triggering your fullness signals)The most powerful results come from combining multiple volume-maximizing techniquesOptimizing food choices is key to sustainability during a fat loss phaseEpisode Resources:Try MacroFactor free with code WITSANDWEIGHTSTimestamps:0:01 - Misleading fitness influencer claims and why people might lose weight on some programs 2:57 - What "eating more" actually means for effective fat loss 4:17 - Approach #1: The macro that burns more calories 7:33 - Approach #2: A special (almost magical) type of carb 10:41 - Approach #3: Using food physics to your advantage 13:42 - Approach #4: Why physical structure matters for satiety 16:48 - Approach #5: Timing and frequency also matter 19:43 - How to create a system to "eat more" and lose fat more effortlesslySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE access to our workshop on adding sprinting to your training (and the replay), your first challenge, and 2 weeks FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--What&aposs the best form of cardio for fat loss? If you lift weights, will cardio kill your gains?Learn why SPRINTING is the secret weapon for lifters who want explosive strength and a leaner physique without compromising their gains.Discover how this form of high-intensity movement complements your strength, power, and muscle development while accelerating fat loss.Main Takeaways:Sprinting recruits the same type II muscle fibers you use during heavy liftingThe hormonal response to sprinting is more similar to heavy lifting than cardioYou&aposll burn fat more efficiently while preserving muscle massJust 1-2 short sessions per week creates significant benefits for liftersEpisode Resources:Join WWPU and get access to tomorrow&aposs live sprinting workshop (and the replay) and your first challenge + 2 weeks FREE: witsandweights.com/physiqueRelated episode: Walking vs. Running for Fat Loss and Longevity (Brad Kearns)Timestamps:0:00 - Why sprinting is different from cardio  4:33 - The problem with traditional cardio 6:52 - 7 benefits of sprinting for lifters 7:22 - Benefit #1: Improved conditioning without muscle loss 9:09 - Benefit #2: Enhanced fat loss while preserving strength 10:23 - Benefit #3: Explosive power development 11:25 - Benefit #4: Optimized hormonal environment 12:27 - Benefit #5: Direct strength carryover 14:00 - Benefit #6: Enhanced recovery capacity 15:37 - Benefit #7: Mental toughness & power output 16:34 - The sprinting protocol explained  21:30 - Implementing sprinting efficiently in your trainingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--I have a problem with nutrition coaching today. The point of coaching isn&apost to calculate your macros and create meal plans. We have apps and technology that can do this better than any human. So then what does valuable coaching actually look like?Learn exactly how to DIY your nutrition tracking using my favorite food logging app (which adapts to your unique metabolic response to give you accurate calorie and macro targets) and AI to generate customized meal plans around your preferences and lifestyle. These cost a fraction of what many coaches charge while delivering more precise results.The true value of coaching today lies not in number-crunching but in the human connection. Effective coaching provides 6 things that only a human can when life gets messy, you hit a plateau, you&aposre struggling with the mental aspects of transformation, and need a world-class education in behavior change and physique development science.Enjoy my rant!Episode Resources:Join WWPU and get access to Tuesday&aposs live sprinting workshop and your first challenge + 2 weeks FREE: witsandweights.com/physiqueBONUS: I am developing a new course on how to use AI to create your meal plans and more, included free of charge in WWPU Try MacroFactor for free with code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life.—Are you worried that lifting heavy will make you "too bulky"? What&aposs holding you back from building muscle as a woman?I&aposm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle growth can change your fitness journey.Nikki also shares her journey from skinny to strong, her experience with bulking and cutting phases, and the biggest lessons she&aposs learned from coaching women for over a decade.Today, you’ll learn all about:02:09 - Why do many women fear their physical potential?03:58 - The influence of media and beauty standards07:12 - From aesthetics to strength and performance10:49 - Strength training as a gateway to confidence19:11 - Can you be "too strong" or "too muscular"?27:17 - Nikki’s personal bulking and cutting experiences32:39 - Gaining weight vs "getting fat"39:31 - How long should you bulk?50:33 - Building muscle even when you can&apost squat or deadlift56:20 - The surprising mental health benefits of lifting heavy1:06:19 - Why every woman should get a strength coach1:10:00 - OutroEpisode resources:Beast over Burden PodcastInstagram: @barbell_logic Youtube: @BeastOverBurden Get a free coaching consultation with Barbell Logic: barbell-logic.com/experienceSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--You&aposve heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there.Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never consider.Main Takeaways:The commonly cited "6-9 calories per pound" dramatically underestimates muscle&aposs true metabolic impactMuscle affects your metabolism in 9 additional ways beyond just its resting calorie burnBuilding muscle creates a body that maintains stable, healthy body composition with greater metabolic flexibilityThe engineering principle of thermal mass provides the perfect analogy for understanding these complex mechanismsEpisode Mentioned:The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Timestamps:0:02 - Why the standard calculation of muscle&aposs calorie burn is incomplete 4:59 - #1: The 24/7 furnace effect 6:22 - #2: Burn more doing the same thing? 7:17 - #3: Heavier = Leaner 8:12 - #4: The 38-hour afterburn while you sleep 9:54 - #5: How muscles transform fat tissue 11:24 - #6: The training-triggered fat burner 12:40 - #7: A buffer system for metabolic stability 14:30 - #8: Activate calorie-burning brown fat 15:11 - #9: The secret weapon against metabolic slowdown during dieting 16:04 - #10: Creating a metabolic furnace beyond just muscle 17:20 - Practical applications for transforming your physique 21:42 - Philip&aposs crazy musings and diatribes (to psych you up)Don&apost forget to download your free Muscle-Building Nutrition BlueprintSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join--If you&aposve been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you&aposre missing the fascinating biological reality of how your body processes different foods.Learn the surprising truth about what happens to each macronutrient inside your body, including why carbs don&apost easily convert to body fat, how fats support crucial hormones, and what makes protein so special for body composition.Main Takeaways:Your body processes each macro through completely different pathways with unique effects on energy, hormones, and body compositionFears about carbs are completely misplaced once you understand what actually happens after digestionFat metabolism reveals why certain dietary recommendations of the past were fundamentally flawedUnderstanding protein&aposs unique properties explains why it&aposs so powerful for physique transformation beyond just building muscleThe concept of metabolic flexibility changes everything about how you should approach your nutrition strategyTimestamps:0:01 - Why simplified views of macros miss the biological reality 3:28 - Carbohydrates: from mouth to bloodstream and beyond 9:31 - Fats: the misunderstood macro and its critical functions 15:24 - Protein: the structural macro that burns calories during digestion 21:29 - Practical implications for meal composition and timing 27:40 - The surprising truth about metabolic flexibility 30:32 - Key takeaways and why balanced nutrition works bestSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Need a plan + accountability to lose 10-30 lbs of fat? Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--I discuss the common pitfalls when people are considering fat loss coaching or joining a nutrition program, such as:Common misconceptions about hiring a coachCommitment vs. readinessMethodical approaches vs. instant gratificationThe urgency of starting now for long-term successWays to get in touch with me:IG - @witsandweightsAsk a question - witsandweights.com/questionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Are you training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle?I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—all while eating plenty of carbs. You’ll discover the exact system we used to help her break through plateaus, achieve sustainable fat loss, and develop a balanced approach to nutrition without extreme restrictions.Today, you’ll learn all about:02:52 - Why "doing everything right" wasn&apost working04:44 - Small but critical nutrition mistakes07:05 - Starting with a maintenance phase11:11 - Simple lifestyle tweaks that helped11:59 - Meal timing strategies13:41 - The impact of walking and daily movement14:55 - Coaching and accountability17:29 - Cassandra’s results22:51 - Overcoming food fears28:55 - Mindset shift about weight trends31:42 - From fat loss to muscle building38:01 - OutroEpisode resources:Join our free Facebook group and say hello to Cassandra, plus get support, live Q&As, and accountability from others on their journey to strength, health, and fat lossSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Confused about what those HRV numbers mean on your wearable device? Or if they even matter?Learn how Resonance Theory, the same science behind musical instruments and bridge collapses, reveals why focusing only on heart rate variability (HRV) numbers misses the bigger picture of what&aposs happening in your body.Main Takeaways:Your absolute HRV number matters less than changes from your baseline3 key factors affect your baseline HRVDaily factors like sleep, alcohol, and stress can push you away from baselineLooking for patterns over 2-3 weeks is more valuable than daily numbersUnderstanding your body&aposs natural frequencies helps optimize training and recoveryEpisode Mentioned:Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone)Timestamps: 2:01 - What is resonance theory?4:08 - Interpreting HRV numbers and using data effectively10:43 - Tips to improve HRV Remember, to submit your question for a future episode, go to  witsandweights.com/question and you&aposll get a personal reply from me plus a shoutout on the show!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call--Trying to lose those final 5-10 pounds but feeling stuck?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Libby, who wasn&apost sure if she should continue losing weight for fat loss... and together we discovered a better path forward.You&aposll hear how shifting your mindset to body composition (not scale weight) might be exactly what you need to finally achieve the lean, strong physique you want.Main Takeaways:Why continually pursuing weight loss isn&apost always the answer to achieve your ideal physiqueHow to transition from a fat loss phase and keep your progressThe importance of training frequency, steps, and proper nutritionWhy gaining weight strategically can lead to better long-term body composition resultsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSEpisode related to the fear of gaining too much fat - Why I’m Getting Fluffy Before I Get JackedSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

→ Follow Nutrition Science Daily in your favorite podcast app or go to https://creators.spotify.com/pod/show/nutrition-science-daily--Enjoy this bonus episode from the Nutrition Science Daily podcast on a new trend being recommended for women navigating menopause, examining the science behind its effects on bone health, muscle strength, and daily activity.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Are your long runs and cardio sessions actually making fat loss harder? Could walking be more effective for your physique and longevity?I bring on former pro triathlete and Olympic coach Brad Kearns to challenge the conventional wisdom around running and fat loss. Brad explains why chronic cardio may sabotage your metabolism, increase your appetite, and even make you lazier.Brad Kearns is a two-time US national champion and a former #3 world-ranked professional triathlete. He is the co-author of Born to Walk with Mark Sisson. Brad is a coach, researcher, and speaker focused on longevity, fat loss, and performance.Today, you’ll learn all about:02:12 – Why running is the second most dangerous sport after football06:19 – The genetic flaw in the argument that humans are "Born to Run"09:34 – How chronic cardio affects metabolism and fat loss14:27 – Why most calorie burn calculations are totally inaccurate20:56 – Walking is anabolic, running is catabolic—here’s why30:02 – The best way to sprint for fat loss (without burnout)39:09 – Why endurance runners tend to be lazier throughout the day45:46 – The fat max heart rate and why most people run too fast55:36 – How to run without destroying your metabolism or joints1:04:13 – OutroEpisode resources:Free bonuses when you buy the book: borntowalkbook.comThe B.rad PodcastWebsite: bradkearns.com Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE 2 weeks free + access to the MGE Calculator in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--Want to know if you&aposre actually building muscle or just gaining fat during your bulk? Learn about the Muscle Gain Efficiency (MGE) score and how to use engineering&aposs Bottleneck Effect to optimize your muscle-building system.Discover how factors like training experience, frame size, and strength ratios influence your muscle-building potential, then learn to identify and fix what&aposs limiting your gains.Main Takeaways:You have a unique muscle-building potentialYour Muscle Gain Efficiency (MGE) indicates how well you&aposre gaining muscle vs. fat (how "efficient" you are)The 5 key bottlenecks that limit your muscle-building successHaving a solid system + consistency = sustainable resultsEpisode Resources:Download my free Nutrition 101 guide to setup your calories and macros to lose fat, gain muscle, and improve health, performance, and longevityTimestamps: 0:01 - Why we need a better way to measure muscle gains 3:05 - Introducing Muscle Gain Index (MGI) and Muscle Gain Efficiency (MGE)7:31 - Interpreting your MGE score 9:46 - The 5 bottlenecks holding back your gains19:13 - Using data to validate progress21:30 - Tips to implement for your next muscle building phaseGet FREE 2 weeks free + access to the MGE calculator in Wits & Weights Physique University (WWPU)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--Learn how your metabolism can fight back during an aggressive muscle-building phase by dramatically increasing energy expenditure, even when you&aposre doing everything right. Discover the hidden factors driving this metabolic adaptation and how to overcome them.Main Takeaways:Your maintenance calories can increase significantly during a bulk due to metabolic adaptation (400+ calories)High-quality muscle gains are still possible even when facing metabolic resistanceThe 3 key factors that drive increased energy expenditure during a building phaseHow to successfully break through a hardgaining plateauEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSDownload my Muscle-Building Nutrition BlueprintTimestamps:0:00 - The unexpected metabolic challenge 3:10 - Real data from my current bulk 8:33 - The hidden energy drain revealed 14:50 - 3 factors driving metabolic adaptation 16:48 - Strategic approach to overcoming plateaus 21:27 - Being realistic about timelines and goals 23:19 - Key lessons and broader applicationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size.—What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch?I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle and strength. Andy and I will help you figure out the perfect squat for your body and what you want to achieve.Andy Baker is a highly sought-after strength coach, co-author of Practical Programming and The Barbell Prescription, and owner of Kingwood Strength & Conditioning. Through his Baker Barbell Club, he’s helped thousands of lifters get stronger by training smarter.Today, you’ll learn all about:05:59 – Why low bar squats aren’t as superior as you think09:40 – The origins of low bar squatting and why it became dominant16:40 – When and why you shouldn’t low bar squat22:05 – How to know if you should switch your squat29:20 – The real reason elbow and shoulder pain happens with low bar35:40 – Why strategic variation makes you stronger and healthier46:07 – The most underrated squat variation for quad growth55:49 – The #1 most common squat mistake lifters make1:09:05 – Best squat variations for quads—Andy’s top picks1:20:52 – How to cue yourself for a perfect squat1:25:00 – OutroEpisode resources:Baker Barbell Club: andybaker.com Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerEp 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous progress.Discover how engineering Control Systems reveal the three key components that regulate your training adaptation, and why understanding them transforms your approach to building strength. Whether you&aposre plateaued or just starting out, this framework will help you create sustainable progress without burnout.Main Takeaways:Your body operates like a control system with built-in feedback loopsThree components (PID control) determine training adaptationProgressive overload requires strategic adjustments based on dataSmall, consistent changes beat random progress chasingTimestamps:0:01 - Why arbitrary strength standards hold you back 2:53 - Control systems and progressive overload 8:01 - Understanding PID control for training 10:22 - Proportional control: Immediate response 13:15 - Integral control: Accumulated training effects 14:35 - Derivative control: Rate of adaptation 16:48 - Practical metrics to track 20:25 - Creating a sustainable feedback loop Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Submit your nutrition and training questions at witsandweights.com/question to get featured on the show—Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways.Main Takeaways:Allulose stimulates GLP-1 more modestly than medications, working with natural body rhythmsResearch shows up to 50% reduction in post-meal blood sugar spikesPractical dosing starts at 5-10g per serving, best taken with mealsMay help with transitioning off GLP-1 medications while maintaining resultsShows promise for preserving muscle glycogen during trainingTimestamps:4:00 - What is allulose and how it differs from regular sugar 5:17 - Key research findings and real-world uses8:24 - Practical dosing guidelines and timing considerations 10:05 - Benefits and potential side effectsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--In this bonus episode, I share results from our 2025 podcast listener survey and how your feedback is shaping the future of Wits & Weights. Find out what content resonated most, what you want to see more of, and potential changes coming to episode frequency and format.I also announce exciting new monthly fitness challenges starting March 2025. Each challenge includes group accountability, coaching support, and a chance to win a free coaching session plus be featured on the podcast. Listen to find out how to join these challenges!Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones---Could your sleep position be holding you back from optimal recovery? You track your training, nutrition, and HRV—but what about your neck alignment during sleep? Dr. Peter Martone joins me to explain how your sleep position affects your nervous system, HRV, and overall performance. He reveals how traditional sleeping positions might be sabotaging your recovery and shares practical tips to start fixing it—tonight.Dr. Peter Martone is a chiropractor and exercise physiologist with over 25 years of experience. Through his research, he discovered how sleep position and spinal alignment impact nervous system function, recovery, and pain. He has helped thousands optimize their sleep and performance through proper positioning. Today, you’ll learn all about:02:12 – What is a "sleep avatar," and why does it matter?06:28 – How Dr. Martone discovered the link between sleep and spinal health10:30 – The one sleep change that fixed Dr. Martone’s chronic pain14:13 – How your sleep position affects your nervous system and HRV20:09 – The #1 mistake people make with pillows (and how to fix it)25:47 – Why side sleeping could be causing your shoulder pain30:42 – The real reason for imbalances and chronic pain35:35 – How sleep position impacts snoring and sleep apnea41:18 – The easiest way to start fixing your sleep positionEpisode resources:Website: drsleepright.comInstagram: @drsleeprightSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan---If your stress response feels stuck in overdrive where small triggers cause massive anxiety, this episode explains why using a fascinating engineering concept.Learn how the Nyquist Stability Criterion from control systems engineering reveals why some people maintain their cool while others get overwhelmed by the same stressors. Discover how to build a more resilient stress response system based on proven engineering principles.Main Takeaways:Your perceived stress matters more than actual stressorsStress operates as a feedback system that can become unstableThree engineering principles for stabilizing your stress responseHow to measure and adjust your stress management strategyTimestamps:2:41 - Overview of stress as a feedback system5:03 - Understanding stability and the Nyquist Criterion7:58 - Three key factors in stress response10:42 - Strategy #1: Implementing negative feedback loops13:04 - Strategy #2 & #3: Signal delay and stability margins16:12 - Building resilience and key takeawaySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook community to connect with others optimizing their nutrition and training.--Can strength training alone help optimize your hormones after 40, or do you need homone replacement therapy (HRT)?Learn what the research actually says about how lifting weights impacts your endocrine system and body composition.Whether you&aposre dealing with menopause, andropause, or age-related changes, discover how to make informed decisions about combining lifestyle interventions with medical approaches for optimal results.Main Takeaways:Strength training influences hormones through multiple pathways beyond just building muscleYour body becomes more efficient at using hormones through proper trainingThe type and intensity of training matters significantly for hormone optimizationContext is crucial when deciding between training alone or combining with HRTConsistency and progression are key for long-term hormonal healthTimestamps: 00:01 - Can strength training really impact your hormones after 40? 03:47 - Breaking down what happens to hormones with age 08:29 - Three key pathways strength training affects hormones 13:21 - Systems optimization approach for hormone health 17:32 - Three scenarios for combining strength training and HRT 21:04 - Research on maintaining youthful hormone profiles 22:45 - Closing remarks and community invitation Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement? I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years chronic illnesses including Lyme, Celiac, Hashimoto&aposs, and endometriosis, to becoming a leading voice in natural healing. As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather breaks down the strategies that finally helped her overcome chronic illness – and now helps others do the same.Today, you’ll learn all about:02:06 - Why focusing solely on treatment fails08:01 - Understanding the "perfect host" concept17:15 - The real deal about comprehensive health assessments20:15 - Moving beyond supplements to true healing24:22 - The game-changing power of stress management32:01 - Being your own health advocate37:04 - OutroEpisode resources:Website: renegadehealthboss.comPodcast: Renegade Health BossFacebook: facebook.com/RHBPOD Instagram: @renegade_health_bossYoutube: @RenegadeHealthBoss Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android--Should you weigh yourself daily?Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential.You&aposll discover how your body&aposs water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain.Learn how to use the power of trend weight to get clarity on your progress while maintaining a healthy relationship with the scale. Plus, discover how this same principle applies to all aspects of your fitness journey.Main Takeaways:Daily weight fluctuations are normal and can be 2-5+ pounds due to water, glycogen, digestive contentsResearch shows daily weighing improves outcomes but only when viewing trends vs individual weigh-insThe 20-day exponential moving average filters out "noise" to reveal true body mass changesThis principle applies beyond weight - use trends for nutrition, training, recovery trackingEpisode Resources:YouTube video about the research on daily weigh-insTry MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/AndroidTimestamps:03:27 - Does daily weighing increase anxiety?04:56 - Understanding how water weight and digestion affect the scale07:43 - How to filter signal from noise11:21 - How to detach emotionally from daily numbers14:27 - How to implement tracking systems15:51 - The mindset shift in data-driven trackingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook community to connect with others optimizing their nutrition and training--That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you&aposre not seeing results despite tracking everything else.Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol!Learn the science behind alcohol&aposs effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while achieving your physique goals.Main Takeaways:Your body handles alcohol completely differently from any other macronutrientAlcohol affects your physique through multiple mechanisms beyond just caloriesThe timing of your drinks matters more than you might thinkExercise changes how your body processes alcohol in a surprising wayDaily habits matter more than occasional indulgencesSmall strategic changes can lead to significant improvementsTimestamps:00:01 - Introduction to the concept of a "fourth macro" disrupting fat loss progress02:28 - Breaking down alcohol&aposs unique properties compared to other macronutrients05:23 - How alcohol reduces muscle protein synthesis by 24%07:21 - Research on alcohol&aposs relationship with visceral fat storage09:25 - Strategic approaches to minimize alcohol&aposs impact on physique goals12:14 - Practical tips for reducing alcohol consumption15:13 - Handling social pressure and building alcohol-free habits16:41 - The surprising connection between exercise and alcohol processing18:31 - Three-phase framework for managing alcohol while pursuing fitness goals20:38 - Final thoughts on prioritizing what matters for your physiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Learn about the importance of strength training for women over 40, navigating life&aposs challenges, and the health and longevity benefits of progressive overloadA special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training.Take our 2025 podcast listener survey or go to witsandweights.com/surveyMain Takeaways:How proper strength training leads to better body composition for women over 40Why life&aposs setbacks can actually improve your training approachThe connection between performance-focused training and long-term healthGet YOUR question answered on the podcast. Just go to witsandweights.com/questionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides.— Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives?Philip (@witsandweights) explores the intersection of fitness and relationships with EJ and Tarah Kerwin, licensed therapists and co-hosts of the Relationship Renovation Podcast. Together, they uncover practical tools for navigating conflicts, aligning goals, and fostering collaboration in your fitness journey without sacrificing connection with your partner.Discover how to avoid common pitfalls, communicate more effectively, and build systems that honor your individuality while strengthening your bond. Whether you&aposre meal prepping or juggling gym schedules with kids, this episode offers essential strategies for harmony in both your fitness and personal lives.Today, you’ll learn all about:2:45 Relationship dynamics and connection with fitness and nutrition6:38 Managing different schedules and priorities with adaptiveness and intention10:06 Creating collaborative systems as a couple13:23 Plan, predict, and prepare16:25 Maintaining emotional and physical intimacy during intense fitness phases18:21 Balancing parenting, meeting needs, and gym time22:21 Recognizing how to show support in coupleship26:14 Agreement boundaries in coaching dynamics 31:06 Addressing body image and emotional triggers35:09 Communication strategies, triggers, and boundaries around fitness and nutrition goals44:02 Navigating differences in parenting and shared values evolve over time49:13 How vows and flexibility support long-term relationships53:48 Rapid-fire questions 57:45 OutroEpisode resources:Website: relationshiprenovation.comPodcast: relationshiprenovation.com/podcast Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)--Are you tired despite getting enough sleep? Are your workouts feeling like a grind?Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn&apost enough, and how implementing all 7 types of rest can accelerate your results.Main Takeaways:Why proper maintenance is crucial for optimal performanceThe 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritualHow implementing all 7 types of rest can improve results more than additional training or foodToday you&aposll learn about:00:58 Why sleep alone isn&apost enough for complete recovery02:22 The Work-Rest Cycle03:15 The 7 types of rest11:42 How to implement all 7 types of rest15:16 Using metrics to track recovery effectiveness17:01 Why rest might be more important than training18:38 Recap of the 7 types of restEpisode Resources:Join the Physique UniversitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.— Are crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach?Philip (@witsandweights) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they can even harm your long-term goals.Discover the red flags of unsustainable diets, why most of them fail, and how to design a personalized, sustainable fat loss strategy that works for your unique needs and lifestyle. Philip breaks it all down into actionable insights to help you lose fat, build muscle, and feel amazing without falling into the crash diet trap.Today, you’ll learn all about:3:37 Red flags to spot an unsustainable diet7:50 Why crash diets seem to make perfect sense9:31 Science of how your body adapts to aggresive calorie cutting12:38 Five specific ways that crash dieting makes sustainable fat loss harder19:18 Three key principles for sustainable fat loss22:48 Building a good system that works for you24:22 Why a moderate approach beats crash dieting every time26:23 OutroEpisode resources:10 Intermittent Fasting Myths That Need to Die6 Ways to Lose Fat in 2025 (Using Science-Based Methods)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want).Or go to: witsandweights.com/question--Today&aposs question is from Nancy:"Google says muscle weighs the same as body fat. Is this true?"Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including:Muscle and body fat weight and density by the numbersBody recomposition vs. scale weightMetabolic benefits of increased muscle massIf you want YOUR question answered, just go to witsandweights.com/question and get a personal reply from Philip!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself?Philip (@witsandweights) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why food is more than fuel, how unmet emotional needs affect your habits, and how to achieve sustainable food freedom.Ali Shapiro is the creator of Truce with Food and host of the Insatiable Podcast, and she brings a fresh perspective to overcoming diet struggles by addressing the emotional and psychological roots of our relationship with food.Today, you’ll learn all about:2:38 Why food struggles aren’t about food6:32 Understanding emotional hunger11:58 Tools Vs. Deeper psychological work18:37 Food and the human experience25:32 Stress, loneliness, secret eating, and falling off track29:58 The T.A.I.L. framework for emotional triggers36:18 Facing triggers and learning growth38:34 Ali’s personal journey with food and health45:04 Finding trust and meeting your needs51:26 Compassionate witness and feeling significant55:45 OutroEpisode resources:Ali’s Truce with Food programInsatiable PodcastWebsite: alishapiro.comInstagram: @alimshapiro Youtube: @alishapirollc.founderoftru9290 Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!--Your fat loss. Is. Stuck. You&aposre even tracking your food and weight. But something&aposs not working.What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret them?Learn how to use the Balanced Scorecard approach to organize critical body feedback into a powerful dashboard for fat loss.I&aposm revealing my 6-10 Biofeedback Model that I use with every client to identify issues before they happen to keep fat loss moving.Main Takeaways:The 6 core metrics in your baseline fat loss dashboard to measure essential daily feedbackThe Balanced Scorecard framework to organize metrics in 4 categoriesThe 10 advanced metrics that provide deeper insights when strategically trackedUsing multiple organized data points helps prevent plateaus by revealing early warning signs across all aspects of healthBook your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situationSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle.Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University!—Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or frustrated when the scale won’t budge? What if eating more calories could actually be enjoyable—even with dietary restrictions?Philip (@witsandweights) shares 12 proven strategies to help you break through plateaus and gain weight effectively. Inspired by listener Jim from Michigan, who tackles weight gain challenges while playing hockey in his 70s, Philip dives deep into strategies that fit any lifestyle. Whether you’re a “hard gainer,” have specific dietary restrictions, or simply want to build muscle sustainably, these tips will transform how you approach nutrition. With practical advice like adding calorie-dense foods, leveraging liquid calories, and making your meals more appealing, you will be empowered to fuel your body for growth without the misery of force-feeding.Today, you’ll learn all about:3:34 Strategy #1: Adding calorie-dense food to your meals5:08 Strategy #2: Incorporate liquid calories6:17 Strategy #3: Enhancing meals with smart calorie boosts6:50 Strategy #4: Focusing on the foods you enjoy8:06 Strategy #5: Increase your meal frequency9:15 Strategy #6: Don&apost drink water before your meals9:52 Strategy #7: Embrace calorie timing11:22 Strategy #8: Make your food visually and socially more appealing 13:28 Strategy #9: Have high-calorie snacks always available14:26 Strategy #10: Sneak calories into drinks15:43 Strategy #11: Plan your meals around fats 17:40 Strategy #12: Track and adjust by keeping it simple but systematic19:43 Managing stress and recovery to improve appetite22:59 OutroEpisode resources:Gain weight episode: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Try MacroFactor for free with code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year!--Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025.Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science behind successful building phases.Links & Resources:Take the Listener Survey Here: https://forms.gle/p1XNhkLZRghyHdH36Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before.—How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results?Philip (@witsandweights) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise from analyzing data on over 200 billion pounds lifted, offering a fascinating perspective on how dynamic resistance, like that provided by Tonal, compares to traditional free weights for muscle activation, hypertrophy, and strength development.Explore how technology can enhance your training with real-time resistance adjustments, eccentric overload, and accommodating resistance—all while ensuring safety and efficiency. Whether you’re a seasoned lifter or starting, this will expand your understanding of resistance training science and innovation.Today, you’ll learn all about:2:21 How Tonal differs from free weights7:12 Tonal features: Spotters, eccentric loading, and tracking13:28 Who benefits most from Tonal’s capabilities16:43 Strength training data analysis and trends23:32 Why older adults can see faster strength improvements25:28 Morning workouts and their impact on consistency27:23 Tracking gains and hypertrophy progress31:59 Program customization and progressive overload34:56 Customized weight training, fatigue, and recovery needs41:42 Leveraging lengthened partials and eccentric overload47:22 Tonal’s new Training Lab launch in NYC49:04 OutroEpisode resources:Instagram: @strengthsciencetroyWebsite: tonal.comTraining Lab: tonaltraininglab.comFacebook: @TonalStrong Youtube: @TonalStrong Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge!--Are you struggling to lose that last bit of fat?Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis).Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but your entire metabolism.Main Takeaways:The Compound Effect shows how small daily improvements lead to exponential results8,200 daily steps (3 million/year) hits the research-backed sweet spot for health benefitsWalking enhances lifting results through improved recovery, nutrient partitioning, and metabolismPersonalized progression rates ensure sustainable implementation based on your starting pointBenefits of walking according to research:Enhanced insulin sensitivity and blood sugar controlImproved nutrient partitioning for muscle growthBetter recovery between lifting sessionsReduced muscle soreness and inflammationEnhanced sleep quality and stress reductionIncreased NEAT for easier fat lossPreserved muscle mass during cutsBetter joint mobility and reduced stiffnessMore stable energy levels throughout the dayImproved cognitive function for training focusRemember: Walking alone isn&apost enough - you need progressive overload through strength training. But for those already lifting, increasing daily steps is the perfect complement to optimize your results.Join our free Facebook group to connect with others taking the challenge and share your progressSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge?Philip (@witsandweights) kicks off the new year with a powerful guide to six evidence-based fat loss strategies tailored to your unique lifestyle and goals. These approaches aren’t about quick fixes but real, lasting results without misery or burnout. Learn how to pick the strategy that fits your body, goals, and life, and start 2025 with a sustainable plan you’ll stick with.You’ll also hear why most fat loss plans fail, the role of metabolic adaptation, and the secret to flexibility in dieting that most people overlook. Download Philip’s free Precision Fat Loss Guide at witsandweights.com/free to follow along and put these strategies into action.Today, you’ll learn all about:3:03 The three main reasons diets fail8:27 Strategy #110:48 Strategy #213:15 Strategy #316:50 Strategy #418:44 Strategy #521:03 Strategy #623:04 Understanding metabolic adaptation and its impact27:38 How to choose the right strategy for you30:41 Setting up calories, macros, and meal timing37:26 The importance of maintaining strength while cutting39:17 Why successful fat loss doesn’t require perfection41:36 Fat loss that fits your life42:52 OutroEpisode resources:Have you heard about MacroFactor’s massive $100,000 New Year&aposs Transformation Challenge? They’ll be giving away $50,000 to a grand prize winner, and $500 to 100 more people! All you need to do to enter is download MacroFactor – use my code WITSANDWEIGHTS to get a two-week free trial – then fill out a quick form at macrofactorapp.com/challengeSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year&aposs Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.In this episode, I break down:How to join the challenge (January 1-10 registration)Why MacroFactor is my top recommended nutrition appExactly how to get started with the app and challenge3 steps to join:Download MacroFactor and use code WITSANDWEIGHTS: → Apple/iPhone → Google/AndroidWatch my free MacroFactor setup videoSign up for the challengeBonust Step: Join the Wits & Weights Facebook group for supportSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results?Philip (@witsandweights) is joined by stress expert and fitness coach Molly McNamee. Together, they unpack the science of chronic stress, its impact on your hormones, metabolism, and body composition, and the small but powerful lifestyle shifts you can make to feel and look your best.Molly McNamee is a fitness coach specializing in stress management and its connection to body composition. With years of experience in understanding the interplay between chronic stress, the nervous system, and fitness goals, Molly provides evidence-based strategies for restoring balance and achieving results.If you’re stuck in a plateau, feeling burnt out, or just want to optimize your fitness journey, this is your blueprint.Today, you’ll learn all about:2:15 Stress isn’t all bad: The case for balance05:41 How chronic stress disrupts fat loss and recovery12:14 Understanding exercise stress and cortisol18:34 High-intensity training and your stress response20:42 Small habits for stress resilience26:37 Understanding stress and diet effects31:06 Stress management through routines and play40:17 Reframing negative self-talk and using your name44:51 The power of small pauses50:38 OutroEpisode resources:Download Molly’s free Conquer Your Cortisol ebookInstagram: @mfit.workoutsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness!--Are your New Year&aposs resolutions already feeling stale? If you&aposre tired of the same old fitness advice that ignores your lifestyle and preferences, it&aposs time for a different approach.Learn how Lateral Thinking, a powerful engineering concept, can give you infinite practical ways to lose fat, build muscle, and boost your metabolism without relying on willpower or motivation.I&aposm giving you 25 creative strategies that adapt to your life, not the other way around. Whether you struggle with meal prep, workout consistency, or hitting your protein goals, these creative solutions will transform how you approach fitness in 2025.Main Takeaways:How to make healthy choices the path of least resistance using environmental designCreative ways to gamify your nutrition and training for better adherencePractical systems that work with your lifestyle, not against itWhy asking "wild questions" leads to better solutions than forcing conventional approaches📝 Get the free PDF with these 25 ideas by joining our Facebook Group!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.--This is a replay of Ep 197. Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut?Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments. Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss.Tune in to learn how to navigate this journey and unlock the physique you&aposve been working hard to reveal.Today, you’ll learn all about:Mistakes to avoid during your first cutPrinciples for successful and sustainable fat lossStep-by-step guide to implementing a successful cutEpisodes mentioned:Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)My Stair-Step Fat Loss Process to Get Lean and RippedMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Why Macros Might Be All You Need to Streamline Your NutritionSpend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support--Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024.If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you.Today’s questions:Is there a best time of day to work out for fat loss?Does your body absorb fewer calories from raw vegetables vs. cooked ones?Is exercising on an empty stomach (fasted cardio) better for burning fat?Got a question for the podcast? Message me on IG @witsandweights and I’ll feature it in an upcoming episode!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Try MacroFactor FREE with my code WITSANDWEIGHTS.--This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.Today, you’ll learn all about:Common misunderstanding about body recompUnderlying body recomp mechanismsThree categories of body recompUsing nutrition for body recompositionSetting your macrosThe significance of effective strength trainingBenefits of proper training and building muscle massPeri-workout nutritionOptimizing health and hormone statusThe importance of mindsetEpisode resources:Watch this FREE video on how to setup MacroFactor for body recompTry MacroFactor FREE with my code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!--This is a replay of Ep 160. Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat LossHow often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health.Today, you’ll learn all about:Misconceptions about the "eat less, move more" adviceThe importance of muscle mass for metabolismSupporting muscle growth with proteinThe principles of strength training and overloadFueling your body and staying activeAvoiding sedentary behaviorWhy the "eat less, move more" approach is destructiveHydration, sleep, and stress managementChronic stress and its effect on metabolismWhole/unprocessed foods, dairy, grains, and alcoholEpisode resources:Take our FREE Metabolism audit to learn about your metabolic flexibility. Receive a free report and strategy tailored to YOUR results!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)—Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique?Philip (@witsandweights) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainable fitness success. He shares the five transformative phases of the yearlong plan, from building foundational habits in body recomp to strategically timed fat loss, anabolic muscle building, and more.Learn how to align your nutrition, training, and lifestyle with each phase to create a roadmap for lifelong progress. Whether your goal is to get lean, pack on serious muscle, or overhaul your physique, this provides the step-by-step plan to crush your goals in 2025. Today, you’ll learn all about:03:31 Phase 1: Body recomp and the power of building systems06:11 The role of tracking09:28 Phase 2: Precision fat loss strategies for sustainable progress16:58 Phase 3: Beach-ready maintenance for recovery and celebration20:58 Phase 4: Six months of anabolic muscle building for transformative gains28:32 Phase 5: Mini cut for the finishing touch on your dream physique35:49 The principles for success40:15 OutroEpisode resources:Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!Watch this video on setting up MacroFactor for your initial recomp (maintenance) phaseDownload Boostcamp to access 70+ evidence-based workoutsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes.—Could your DNA determine how effectively you process carbs or fats? Are you overemphasizing the role of genetics in your health journey? How does epigenetics empower you to shape your health destiny?Philip (@witsandweights) examines the fascinating intersection of genetics, epigenetics, and personalized medicine with Dr. Matt Dawson, physician, entrepreneur, and CEO of Wild Health. They uncover how genes influence health outcomes and the extent to which lifestyle decisions can rewrite the script of DNA. Dr. Dawson explains how Wild Health integrates cutting-edge AI, genomic insights, and precision medicine to optimize performance, longevity, and overall wellness.Dr. Matt Dawson is the co-founder and CEO of Wild Health, a precision medicine company revolutionizing how we approach health by combining genetic insights, blood markers, and lifestyle factors. A trailblazer in genomics-based care, he has trained thousands of doctors worldwide and is dedicated to helping individuals maximize their health potential.Today, you’ll learn all about:2:15 Impact of lifestyle vs. genetics on health outcomes4:06 The science behind actionable genetic insights6:31 Personalizing diet and fitness through genetic testing10:47 How genetic variations influence athletic performance.15:35 The influence of genomics on health and lifestyle18:29 Epigenetics: Unique health paths21:19 Reversing diabetes with personalized medicine and health optimization26:29 Leveraging AI for health insights and prevention31:54 The future of precision medicine with large language models37:50 Why strong relationships are the ultimate longevity hack39:36 OutroEpisode resources:Wild Health PodcastWebsite: wildhealth.com Instagram: @wildhealthmd LinkedIn: linkedin.com/company/wildhealth Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure.When a mysterious Shadow Wraith begins targeting the village&aposs most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. Can perfect technique triumph over supernatural doubt?Join us for this special holiday episode as we return to the magical village of Strong Point, where we discover that true strength isn&apost just about moving weight - it&aposs about moving it with purpose, even when facing your darkest fears.You&aposll learn that:True strength comes from facing doubts, not denying themPerfect form isn&apost just about the weight - it&aposs about mastery of movementCommunity support and proper technique can overcome any challengeEven elves need to trainPlus, discover why Mrs. Claus&aposs protein sugar cookies finally stopped tasting like chalk.For more about building real strength (supernatural or otherwise), join my FREE email list at witsandweights.com/emailTinsel’s Origin Story:The Elf Who Wanted to Improve His Health (and Get Jacked)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free)—Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need?Philip (@witsandweights) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of gaining weight might be holding you back and why a strategic muscle-building phase is the missing piece in your fitness journey. Learn actionable steps to break free from the constant cutting cycle and transform your body composition for lasting results.Philip shares real client stories, like Jenna, John, and Mark, whose journeys illustrate how building muscle while temporarily gaining weight can lead to a leaner, stronger, and more defined physique. Whether you&aposre frustrated by slow progress, unsure how to manage a surplus, or looking for clarity on this counterintuitive approach, this delivers the mindset shift you need.Today, you’ll learn all about:1:40 The constant cutting trap and metabolic adaptation4:44 Why building muscle is key to fat loss success8:18 Body composition math: How gaining weight leads to leanness11:10 Energy requirements for muscle growth13:52 Step-by-step guide to starting a muscle-gaining phase17:25 Training and tracking strategies during a surplus18:31 Avoiding pitfalls like gaining too fast or cutting phases short22:07 Patience and mindset: Trusting the process for long-term results26:30 OutroEpisode resources:Download my free Muscle-Building Nutrition BlueprintSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free—Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare?Philip (@witsandweights)  gets real with Dr. Spencer Nadolsky, a triple board-certified obesity and lipid specialist, former heavyweight wrestler, and co-host of the Docs Who Lift podcast. Dr. Nadolsky brings a refreshing perspective to healthcare by combining evidence-based medicine with real-world fitness expertise. He is a prominent advocate for combating misinformation on social media, often using humor and memes to educate and challenge misconceptions in the medical and fitness communities.Together, they explore why doctors who lift weights and practice a fitness lifestyle could revolutionize healthcare for patients like you.Discover why traditional medical advice often misses the mark for fitness enthusiasts, the myths about weightlifting and health, and actionable ways to find doctors who align with your fitness journey.Today, you’ll learn all about:2:32 When doctors get fitness wrong and handling online criticism11:12 Why lifestyle changes aren’t emphasized and training transforms care20:09 Overcoming stigma: Doctors and lifting25:57 Barriers to meeting physical activity guidelines31:28 The truth about GLP-1 drugs and obesity38:20 Practical, accessible behavior changes42:50 The power of lifting to catalyze lifestyle shifts46:09 Rapid fire: Seed oils, influencers, and fad diets49:20 OutroEpisode resources:Website: drspencer.comInstagram: @drnadolskyThreads: @drnadolskyPodcast: Docs Who LiftSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Follow Nutrition Science Daily, our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast!—If you&aposve experimented with supplements or recovery protocols and struggled to determine what&aposs actually working versus what&aposs just wishful thinking...Learn how the engineering concept of Confounding Variables reveals why most self-experiments fail to give clear answers – and how to design better ones.Using my real experience with BPC-157 for shoulder recovery as a case study, discover why changing multiple factors at once creates a "messy dataset" that can mask or amplify results.Whether you&aposre evaluating a supplement, modifying your training, or testing any health intervention, understanding this framework will transform how you approach self-experimentation.Main Takeaways:Why controlling variables matters for supplement evaluationHow diet changes can mask or amplify recovery resultsThe hidden benefit of "messy" real-world experimentsA systematic approach to learning from imperfect dataEpisodes Mentioned:Testosterone, Hormone Therapy, and Peptides for Health and Longevity with Dr. Rand McClainPeptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme→ Follow Nutrition Science Daily, our new 5-minute weekday morning podcast!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. --Philip (@witsandweights) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic to boosting metabolism and enhancing cognitive function, Philip reveals what the science actually says.This isn’t about bashing IF—it is about helping you decide if fasting aligns with your goals or if there’s a better way to achieve sustainable progress. Philip also shares his personal experience with fasting and why he no longer follows rigid eating patterns.Today, you’ll learn all about:4:35 #1 - Fat burning and weight loss5:33 #2 - Metabolism7:25 #3 - Insulin sensitivity 8:35 #4 - Hormones 10:00 #5 - Autophagy 11:10 #6 - Longevity 12:30 #7 - Food choices 15:10 #8 - Detox 16:21 #9 - Cognitive and mental function 17:29 #10 - Universal solution 19:05 Bonus myth - Fasted training23:10 OutroEpisode resources:Download my free Nutrition for Body Composition guideMeta-analysis from 2024 showing no advantage for IF with weight loss OR long-term health vs. continuous calorie restrictionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Follow Nutrition Science Daily, our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.The first 5 episodes are already out!--Catch up on the first 5 episodes:Is maple syrup the ultimate sweetener?Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) increase weight loss?Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free—Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self?Philip (@witsandweights) teams up with Ali Gilbert, the "Queen of Men’s Health," to explore testosterone replacement therapy (TRT). Ali shares her expertise on optimizing men’s hormones, health, and performance, breaking down common TRT pitfalls, outdated beliefs, and the importance of personalized approaches. Together, they dive into estrogen’s vital role in male health and the transformative power of optimized testosterone. Learn how to optimize your testosterone and take charge of your health in ways you never thought possible.Ali Gilbert is a fitness expert and leading advocate for men’s health. Known as the "Queen of Men’s Health," she combines her exercise science and coaching background with deep hormone optimization expertise. Ali has helped thousands of men achieve better health, performance, and confidence by addressing the root causes of hormonal imbalances with an evidence-based, no-nonsense approach.Today, you’ll learn all about:2:51 The Wild West of TRT clinics and red flags to watch for6:30 Personalized protocols Vs. One-size-fits-all approaches14:39 How stress and under-eating sabotage testosterone18:37 Navigating difficult conversations with men24:03 Understanding estrogen in TRT28:39 Breaking the myth: TRT is not a shortcut to getting “jacked"32:11 Optimal testosterone levels and symptom resolution36:33 How TRT enhances confidence and decision-making41:08 Ali’s journey into men’s health and creating her unique niche48:28 OutroEpisode resources:Website: https://ali-gilbert.comInstagram: @thealigilbertFacebook: @thealigilbertYouTube: @queenofmenshealthSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join our FREE Wits & Weights Facebook group for live Q&A, community, and more!—Surprise... it&aposs our first dramatized mythbusting story! Thanks listeners for voting on this special format for today&aposs episode.If you&aposre a woman over 50 who&aposs been told to stick to light weights, bodyweight, or resistance bands, you&aposre being robbed of massive strength potential as you age.Learn how the story of Marlene, a retired accountant turned powerhouse, reveals three dangerous myths about menopause and strength training that are literally making women weaker. Like thousands of women, she discovered that heavy lifting isn&apost just safe after menopause... it&aposs essential.Whether you&aposre already lifting or just thinking about starting, understanding these myths will transform how you approach fitness forever.→ Join our FREE Wits & Weights Facebook groupMain Takeaways:Why light weights and high reps aren&apost enough for post-menopausal womenHow proper strength training can reverse THIS condition in women over 50Surprising evidence showing how fast women over 50 can gain strength compared to younger womenWhy avoiding heavy weights is more dangerous than lifting themRelated Episodes:Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy WeightsThe New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and LongevityYour Very First Cut (Lose 10-30 Pounds of Fat)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime.–Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What if the numbers you’re obsessing over are holding you back? Could focusing on different metrics unlock the physique you’ve always wanted?Philip (@witsandweights) discusses the misconceptions around weight loss and fat loss. He explains why focusing purely on calories or the scale often leads to frustration and why body composition—not weight—is the real goal. Philip breaks down the flawed logic behind popular diet plans and offers a sustainable, intelligent approach to tracking progress that prioritizes muscle, strength, and longevity.Learn how to break free from rigid tracking systems and build a sustainable approach that transforms not just your body but your entire mindset.Today, you’ll learn all about:1:11 Why weight loss programs miss the mark3:03 The truth about numbers-based programs6:24 Understanding what actually changes your body10:15 The better way to track progress16:33 Building your new tracking system20:20 Developing intuitive habits for long-term success22:24 Wits and Weights Physique University: A system for real progress23:47 OutroRelated Episodes:Fat Loss vs. Weight LossWhy Weight Loss Always Fails (But Don&apost Ditch the Scale Yet)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This is an early release of Episode 1 of Nutrition Science Daily, a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET.Follow now to get the first 5 episodes THIS WEEK! --Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health.In this episode, Philip (⁠@witsandweights⁠) explores what the science says, how to use maple syrup in a balanced diet, and what to keep in mind about natural sweeteners. Later this week:Can vitamin D and calcium lower blood pressure in older adults?Can omega-3 and omega-6 fats lower cancer risk?Why beans are the trendy new proteinDoes an 8 hour eating window (intermittent fasting) increase weight loss?Follow and listen to Nutrition Science Daily on Apple Podcasts, Spotify, Amazon Music, or wherever you get your podcasts.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:https://www.witsandweights.com/black-friday-bundleJoin the free Wits & Weights Facebook group for community support, live Q&As, and exlusive content--You&aposve probably heard that the average person gains 5-10 pounds between Thanksgiving and New Year&aposs... but research shows the real number is much lower.Today, I&aposm sharing three simple strategies my most successful clients use to maintain (or even improve) their fitness through the holidays without giving up traditions or social events.To take control of your fitness journey before the New Year with personalized coaching, join my Black Friday bundle at 50% off through Monday with code BF50:https://www.witsandweights.com/black-friday-bundleSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email—Are you training hard but feel like you&aposre getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life?Philip (@witsandweights) connects with Kevin Palmieri, co-host of the globally-ranked Next Level University podcast with over 1,900 episodes. Kevin opens up about his journey from the stage as a bodybuilder to balancing fitness with business and life. They dive into why even evidence-based plans fail without matching effort to goals and how to bridge that gap through mindset, sustainability, and strategy. Learn the power of starting small, the truth about elite fitness goals, and how flexibility, communication, and consistency can transform your journey.Kevin Palmieri is the co-founder and co-host of Next Level University, a top-rated self-improvement podcast. His insights on mindset, fitness, and personal development are backed by years of experience and dedication to helping others optimize their lives.Today, you’ll learn all about:3:25 Understanding results vs. effort5:25 The importance of sustainability in fitness10:18 Honest conversations about priorities and effort12:51 The sustainability-consistency-improvement framework19:52 The power of flexibility and fundamentals in fitness24:30 Discussion about fitness influencers, life priorities, and circumstances34:16 The uncomfortable truths about extreme fitness goals39:52 Turning discomfort into confidence through bulking44:46 Building belief in your ability to control body composition48:37 The power of commitment devices for consistency51:47 OutroEpisode resources:Email: kevin@nextleveluniverse.comWebsite: nextleveluniverse.comInstagram: @neverquitkidSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth—If you&aposve been told that protein is all you need to protect your hard-earned muscle mass, you&aposre missing a crucial piece of the muscle-building puzzle.Learn how the engineering concept of Material Elasticity reveals the hidden superpower of carbs! The often-vilified carbohydrate macro has a superpower that prevents muscle breakdown, especially during fat loss.Whether you&aposre building muscle or trying to get lean, understanding this overlooked benefit of carbs will transform your nutrition approach forever.Main Takeaways:How carbs protect muscle mass (like the Robin to protein&aposs Batman)Why you WANT spikes in insulin if you lift weightsWhen to eat carbs to maximize their effects for muscleThe true effects of low-carb and keto diets on muscleSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50:https://www.witsandweights.com/black-friday-bundle--Welcome to a special Thanksgiving edition of Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you&aposd like answered? Send me a text message, and I&aposll tackle it on the show!Today&aposs questions:Does eating turkey on Thanksgiving really make you sleepy because of the tryptophan?Can you gain weight just by smelling delicious Thanksgiving food all day?Is pumpkin pie a good pre-workout food because of its carbohydrate content and spices?Mentioned in episode:1st Phorm Pumpkin Spice Level-1 protein barSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators__Is mindless phone scrolling harming your health? Could social media platforms be rewiring your brain against your fitness progress? How can you turn your smartphone into a fitness ally instead of an enemy?Philip (@witsandweights) ventures into the hidden ways social media impacts your health, from disrupted sleep and increased cortisol to its effects on your posture, hunger hormones, and workout recovery. Using shocking research-based and scientific studies, Philip lays out a roadmap to reclaim your attention and use your phone as a powerful fitness tool. Discover strategies to limit distractions, curate your content, and even integrate social media use with mindful habits. With the right approach, technology can be harnessed as a tool for empowerment, enabling you to navigate the digital world effectively and reach your desired fitness outcomes.Today, you’ll learn all about:1:34 New Calorie intake body fat calculators2:16 Social media addiction and sleep disruption6:28 How scrolling affects hunger hormones and mindless eating8:23 Understanding “Tech neck” and NEAT deficit 11:47 Social media’s impact on workout focus and performance14:01 Toxic comparison syndrome and fitness misinformation18:16 Turning your phone into a tool for education and education22:33 Actionable tips: batching, environment design, pattern interrupts, and curating content28:14 Free calculators for nutrition, physique, and more!29:42 OutroEpisode resources:Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculatorsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download Boostcamp for free (use code witsandweights) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights.—Do you struggle with program hopping and sticking to a plan? Could a personalized app transform your training routine? What if tracking your training metrics was the key to unlocking your potential?Philip (@witsandweights) connects with Michael Liu, the co-founder of Boostcamp, a cutting-edge app designed to make evidence-based training accessible and practical for lifters of all levels. Michael shares how the app simplifies complex programming, empowers lifters with real-time data, and offers a customizable approach to training. They explore how technology can enhance gains without replacing the human element. Discover how Boostcamp stands out, why the right program is crucial, and how data-driven insights can optimize your results. Whether a novice or an advanced lifter, you&aposll learn actionable strategies to elevate your training journey.Michael Liu co-founded Boostcamp, a revolutionary fitness app designed to bridge the gap between evidence-based training and user-friendly technology. A passionate strength athlete and entrepreneur, Michael has a unique background combining finance and fitness. His dedication to simplifying complex training principles has made Boostcamp a go-to resource for lifters worldwide. Boostcamp has partnered with top coaches like Eric Helms, Greg Nuckols, and Alex Bromley to offer high-quality, customizable programs accessible to lifters of all levels.Today, you’ll learn all about:2:09 The origins of Boostcamp and its mission9:09 Finding the perfect program for you13:25 Community-created programs and feedback19:45 Tracking progress and data analytics25:02 Muscle engagement and volume tracker27:17 Simplifying advanced programs, app gamification vs. human coaching32:33 Program structure and training style flexibility39:10 Tools and features that keep lifters on track47:01 OutroEpisode resources:Boostcamp subredditInstagram: @trainwithboostcamp Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/free to navigate the chaos of holidays and dining out—Tired of stressing about holiday food choices and being told to "just control your portions"?Learn how the engineering concept of Entropy reveals why fighting against holiday chaos usually backfires. Instead, discover how to build a robust system that can handle any amount of disorder while still making progress.By understanding how entropy affects your fitness goals during Thanksgiving, you&aposll transform holiday nutrition from a source of anxiety into an opportunity for growth.Main Takeaways:Why fighting disorder creates more chaos (backed by thermodynamics)How to build flexible boundaries that maintain progress without perfect controlThe power of quick system recovery vs restriction after holidaysWhy periodic entropy makes your fitness system more resilientSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle!—Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s?Philip (@witsandweights) tackles one of the most overlooked aspects of health: bone density. Learn why the traditional advice about osteoporosis falls short and discover the science-backed power of strength training. Philip shares practical tips and key principles to build stronger bones, improve mobility, and maintain independence at any age. Whether you&aposre 30 and proactive or 70 and looking to regain vitality, this will shift your thinking about bone health forever.Today, you’ll learn all about:1:10 The reality of age-related bone loss2:54 Common myths about bone health6:51 Three key principles for bone adaptation11:07 Why bodyweight exercises and cardio aren’t enough?12:25 Misconceptions about lifting heavy weights16:17 The transformative benefits of strength training17:23 True strength training vs. lifting weights19:42 How bone adaptation mirrors muscle growth principles21:30 OutroEpisode resources:Join Philip&aposs FREE mailing list at witsandweights.com/emailRelated episode:Why Women SHOULD Load Their Spine for Stronger BonesSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload, why it’s important, and how to use it to maximize your muscle gains.—Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sustainable progress without constant burnout?Philip (@witsandweights) sits down with Jeff Alberts, the “Godfather of Natural Bodybuilding,” to redefine how to train with purpose. With over 30 years of experience in natural bodybuilding, Jeff coaches athletes to build muscle intelligently through a 3D Muscle Journey. Together, they dive deep into the principles behind sustainable training, revealing why pacing yourself, prioritizing recovery, and respecting individual limitations can lead to a long-term, injury-free journey in the gym.Jeff Alberts is a WNBF Pro natural bodybuilder with over 30 years of experience in competitive bodybuilding and coaching. Through his company, 3D Muscle Journey, Jeff has helped hundreds of natural athletes achieve their goals by emphasizing a thoughtful, evidence-based approach to training and nutrition. His philosophy focuses on sustainable, injury-free progress and efficient training, making him a trusted mentor in the natural bodybuilding community.Today, you’ll learn all about:1:11 Who is Jeff Alberts?3:56 The counterintuitive approach6:56 Evaluating the progress9:12 Guidelines for volume, intensity, and finding an individual threshold12:23 Understanding principles of training18:41 Failure: Use or Lose?21:55 Harmonizing training-recovery and program design27:12 Realistic expectations for natural athletes33:05 Joint health, fatigue management, and connective tissue care46:28 Dieting, fatigue, and pacing weight loss goals52:16 OutroEpisode resources:Jeff’s Instagram: @3dmj_godfather3dmusclejourney.com Youtube: @Team3DMJ Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Join Physique University—Your wearable says you got 8 hours of sleep, but you&aposre still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story.Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the true sources of poor sleep quality hiding beneath your data.Whether you&aposre dealing with low energy, poor recovery, or sleep numbers that don&apost match how you feel, this episode gives you a systematic approach to optimize your sleep for better results in the gym.A special thank you to Aubrey from Wits & Weights Physique University who inspired this episode with her questions about sleep quality metrics!Main Takeaways:The 7 essential sleep metrics and their target ranges for optimal recoveryA simple but powerful technique to uncover your hidden sleep disruptorsWhy going to the gym at THIS time of day might be your secret weapon for better sleepHow to test solutions for better sleep based on your personal metricsEpisode Mentioned About 5 Why&aposs Technique:Thin vs. Happy (Finding Your True WHY for Your Physique Goals)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025)  or go to witsandweights.com/free.Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back?Philip (@witsandweights) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by excess fat. He breaks down the latest science into simple, actionable tips for beginners, intermediates, and advanced lifters. Whether you&aposre just starting or a seasoned lifter aiming to push past your current limits, Philip shares practical tips on tailoring your muscle-building pace based on your experience level. Tune in for a fresh perspective on building the body you want!Today, you’ll learn all about:1:11 Traditional bulking advice and why it’s outdated2:06 Philip’s muscle-building program update3:49 Why are recommendations changing?5:41 Gain faster now10:41 For optimal muscle gain14:29 Tone up smart and assess your training experience18:30 Determining your training level and rate of gain20:23 Consistent progression and monitoring results21:39 Importance of quality nutrition23:37 Nutrient partitioning abilitiesEpisode resources:FREE Muscle-Building Nutrition Blueprint (over 25 pages!)Greg Nuckols Article – How Fast Should You Gain Weight When Bulking?Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episode:The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle GainSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

→ Join Physique UniversityWelcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you&aposd like answered? Send your question as a text message and I&aposll answer it on the show!Today&aposs questions:Can you burn a significant number of calories by fidgeting or tapping your foot all day?Can watching horror movies help you burn calories due to increased heart rate?Can you build muscle by only working out once a week?Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweights.com/freeCan the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience?Philip (@witsandweights) welcomes Dr. Sarah Ballantyne, a PhD researcher and New York Times bestselling author, to discuss the powerful relationship between nutrient-dense foods and happiness. They explain how specific food nutrients can boost mood and resilience in ways supplements cannot. Learn and discover easy strategies to add nutrient-packed foods to your diets, the benefits of a diverse intake, and why eating for abundance rather than restriction may be the key to physical and emotional well-being.Dr. Sarah Ballantyne is a scientist with a PhD in medical biophysics and an acclaimed author whose work focuses on the links between nutrition, immune health, and chronic disease. Her NutriVore framework encourages a balanced, nutrient-focused approach to food based on evidence, not restriction.Today, you’ll learn all about:2:45 Nourish beyond restriction8:13 Nutrients, happiness, and wellbeing13:39 Boosting mood and stress management18:52 Hidden compounds with big benefits22:35 Diversifying your plate for maximum nutrients31:57 Tips for making nutritious foods irresistibly flavorful41:24 Breaking from food fear and diet culture46:07 Insulin and nutrient diversity misconceptions49:41 The importance of increasing scientific literacy on nutrition55:24 OutroEpisode resources:nutrivore.com: Click “Join” to go to the free weekly newsletter (bite-sized information)TikTok: @drsarahballantyne Threads: @drsarahballantyne YouTube: @drsarahballantyne Instagram: @drsarahballantyne Facebook: fb.com/drsarahballantyne Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweightsAre you quick to abandon exercises that don&apost feel quite right? Maybe bench press bothers your shoulders, rows don&apost hit your back, or squats just feel unstable.The typical advice is to "just find another exercise." But before you give up on a movement that could be great for your goals, there&aposs an engineering solution you need to try.You&aposll learn how the engineering concept of Tolerance Analysis reveals why small, systematic modifications can transform problematic exercises into some of your best movements - all while maintaining proper form principles.Discover how to methodically test exercise variations, know exactly which variables you can adjust (and by how much), and determine when modifications will work versus when you truly need a different exercise.Whether you&aposre dealing with discomfort, poor muscle engagement, or exercises that just don&apost feel right, this episode gives you a systematic approach to optimize movements for YOUR body.Main Takeaways:Maintain fundamental movement principles while making small adjustmentsUse systematic testing to find the right variations for your bodySmall, precise modifications often make the biggest differenceKnow when to modify versus when to move on to different exercisesSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if the key to maximizing your strength and muscle is based on how you vote?No, not for president or your local politicians, but between two important choices:Volume vs. IntensityLet&aposs settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation? Or do you go all-in on intensity, focusing on heavy, high-effort lifts to push the envelope and increase your max force production?Main Takeaways:Volume and intensity are often seen as rivals in strength trainingA periodized approach lets you get the best of both worldsThe importance of “building a base” before pushing intensityHow to adapt volume and intensity for sustainable, long-term gainsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip (@witsandweights) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with protocols, exercise examples, and templates you can start using today.💪 Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeToday, you’ll learn all about:2:59 What is BFR training?6:40 Equipment and cuff setup for safe, effective BFR training11:58 Key mistakes to avoid and recommended rep protocol16:45 Integrating BFR as a supplement to heavy lifting20:45 Recovery benefits and advanced applications for BFR23:27 OutroEpisode resources:Download your free Blood Flow Restriction (BFR) Training guide or go to witsandweights.com/freeRelated episode:How Blood Flow Restriction (BFR) Builds More Muscle Using Less Weight (Nick Colosi)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip (@witsandweights) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you&aposre new to lifting or an experienced lifter facing setbacks, this conversation will equip you with the tools and confidence to train intelligently for years to come.Dr. Jordan Feigenbaum is a powerhouse in the fitness and medical fields, holding an MD, and is ranked as one of the top 20 powerlifters worldwide. He co-founded Barbell Medicine, where he and his team integrate evidence-based practice with strength training, health promotion, and longevity coaching. Through his work, he has empowered lifters of all ages and experience levels to reach their goals with resilience and confidence.Today, you’ll learn all about:2:52 How to program for strength, injury prevention, and longevity in lifting8:38 Avoiding overuse injuries and common training pitfalls13:03 The role of variety in injury prevention20:27 Debunking myths about heavy lifting and joint health29:11 Understanding training load and soreness Vs. Injury39:13 Managing fatigue to train effectively for longevity43:54 Common causes of low-back fatigue and how to address it50:15 Maintaining strength, realistic goals as you age, and progressive loading56:19 OutroEpisode resources:Barbell Medicine podcast Instagram: @jordan_barbellmedicine/ X: @BarbellMedicine Threads: @jordan_barbellmedicine Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we&aposre using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder.Listener Sara S. asked about claims that protein powder isn&apost used by the body and is instead converted to sugar and fat. Learn about the science of protein metabolism and explain why these claims don&apost hold up to scrutiny.Learn how to choose the right protein powder for your goals and why it can be a valuable tool in optimizing your overall nutrition strategy.To get your question answered on a future episode, send me a text message.Try 1st Phorm protein powder as mentioned on the episode.Main Takeaways:Your body is an efficient input-output system that uses protein powder (and any "extra" protein) in a very specific wayHigh-quality protein powders, especially whey, are highly bioavailable and can be just as good (or superior to) many whole-food protein sources for muscle protein synthesisWhen choosing a protein powder, there are specific objective elements you should look for rather than believing any particular marketing claimProtein powder can help optimize your overall nutrition by making it easier to meet protein goals and has a surprising benefit when building muscle in a gaining phaseSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit?Philip (@witsandweights)  shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protein, moving more throughout the day, and building steady habits that make a big difference over time.👥 To connect with other listeners who are applying these evidence-based approaches to their fitness journey, join our free Wits & Weights Facebook group here or search “Wits & Weights” on Facebook.Today, you’ll learn all about:5:23 Strength training for calorie burn8:25 Impact of NEAT on Metabolism10:37 Nutrition&aposs role in metabolism12:15 Daily lifestyle activity boost14:34 Listener feedback on nutrition coaching15:01 Recovering from metabolic adaptation16:12 How sleep affects your metabolism18:03 Sustainable strength training tips19:27 Adding more steps easily28:07 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes:7 Surprising BMR Facts (Your Metabolism Isn&apost Broken)How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you!In this completely unscripted, rambling bonus episode, you&aposll learn about:The importance of flexible, resilient systems over "perfect" plansHow recovery becomes more crucial than training volume after 40Current training approach using top set/back-off set programmingTransitioning from fat loss to a lean bulk phaseExperimenting with BPC-157 peptides for shoulder recoveryBalancing business, coaching, and family life with efficient systemsAnd if you&aposre the type who likes to send birthday gifts to random strangers (just kidding, we&aposre friends right?), here are 3 "levels" of gifts that I would be gosh-darnit over the moon to receive:Level 1: Tell someone about the podcastLevel 2: Leave a 5-star rating and review with AppleLevel 3: Share a screenshot of the podcast or you listening to the show and tag @witsandweights on IG, Threads, or Twitter/XI&aposll be happy to give you a shout out on a future episode it you leave a review and/or tag me!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine?Download a free BFR Training Guide here or at witsandweights.com/freePhilip (@witsandweights) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nick’s mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes.🧤 Get your own pair of safe, effective BFR cuffs at Smart ToolsToday, you’ll learn all about:2:01 How BFR fits into a traditional lifting routine4:25 Typical BFR workout structure8:59 Substituting BFR into your workout split11:45 Why lighter weights are essential for BFR success14:25 Comparing BFR for arms vs. legs20:55 Safety considerations and common mistakes23:12 Using BFR for recovery and DOMS relief29:19 Pro athlete success stories: LeBron and Olympic athletes36:18 What Nick wished Philip had asked 37:52 How to connect with NickEpisode resources:Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr&Free Blood Flow Restriction (BFR) Training GuideSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you constantly "falling off track" with your fitness or fat loss goals?Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us.But what if you could create a fitness and nutrition approach that adapts to life&aposs chaos instead of crumbling under it?You&aposll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of Risk Management can help you build flexibility and resilience into your routine.Discover simple ways to identify and prepare for both foreseeable and unforeseeable obstacles, and the mindset shift that turns setbacks into learning opportunities.Whether you&aposre struggling with consistency or just want to "bulletproof" your current approach, you&aposll learn about a tool to create a sustainable, adaptable fitness plan that keeps you progressing no matter what life throws your way.To master flexible dieting for fat loss, muscle building, and better health, download my free Nutrition 101 guide at witsandweights.com/freeMain Takeaways:Risk management in fitness involves planning for both known and unknown challengesBuilding flexibility into your plan is key to long-term consistency and successA resilient mindset sees obstacles as opportunities to learn and improve, not reasons to quitRegular assessment and adjustment of your approach ensures continued progressSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss?Philip (@witsandweights) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.🔁 Share this episode on social media and tag @witsandweights on Instagram, Threads, or Twitter/X.Today, you’ll learn all about:2:05 The Biggest Loser effect explained3:24 The science behind metabolic adaptation6:22 Hormonal imbalances and disordered eating7:18 The truth about metabolic flexibility12:00 Sustainable fat loss: A smarter approach20:20 Building sustainable habits22:40 Working with your body, not against it27:58 OutroEpisode resources:7 Surprising BMR Facts (Your Metabolism Isn&apost Broken)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today&aposs questions:Can you lose weight by eating &aposnegative-calorie&apos foods that require more energy to digest than they contain? Can you &aposshock&apos your muscles into growing by changing your workout routine every week?Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the day? Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym?Philip (@witsandweights) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You&aposll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and truly understand how to build muscle efficiently, this is for you.Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.🔔 Make sure to hit “follow” to be notified of more episodes like these!Today, you’ll learn all about:2:02 Cellular differences between hypertrophied and untrained muscle3:37 Breaking down muscle fibers and tissue layers7:15 Fast-twitch vs. slow-twitch muscle fibers10:03 The role of protein and amino acids in muscle growth15:30 The connection between carbs and glycogen storage20:22 The three types of muscle tissues24:18 Eccentric vs. concentric contractions and training28:48 Training variation and breaking through plateaus32:44 Genetic variability in muscle fiber composition36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)39:09 The importance of rest and recovery for hypertrophy45:30 Role of muscle damage in hypertrophy 49:34 Practical strategies and training methods for lifters52:21 Advancements in muscle growth science55:50 Where to find Justin56:24 OutroEpisode resources:Youtube: @thedissectionroom Substack: @thedissectionroom Instagram: @realjustincottleLearn anatomy faster: kenhub.comRelated episode:How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

"You don&apost need to restrict your diet to lose fat."How many times have you heard that? Yet you&aposre still not seeing results.Here&aposs the truth: some level of restriction in your diet isn&apost just helpful – it&aposs essential for achieving your fat loss goals. But it&aposs not about cutting out entire food groups or following a rigid meal plan.Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable fat loss. You&aposll discover how to create a flexible, effective nutrition plan without feeling deprived or overwhelmed.Rethink everything you know about dietary restrictions and learn how to engineer your perfect fat loss strategy.To support the show, please take a moment to leave a 5-star rating and review (links for Apple and Spotify). It helps others discover the podcast and lets us know what content resonates with you. I will give you a shout-out on a future episode!Main Takeaways:Design of Experiments provides a framework for approaching nutrition systematicallyReasonable restrictions act as helpful guidelines, not rigid rulesThis approach allows for flexibility while still moving you toward your goalsBy gathering data and making informed adjustments, you can optimize your nutrition over timeMentioned in Episode:Try MacroFactor for free with code WITSANDWEIGHTSMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough?Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic enjoyment to external motivators like social support, Philip covers how to identify your primary drivers and create an environment that fosters lasting motivation. Whether you&aposre just starting your fitness journey or looking to reignite your passion, this gives you the tools to build systems for success that don’t depend on fleeting discipline. Find out how to use multiple sources of motivation to crush your goals without relying on willpower alone.📋 To learn how to reframe your goals and implement them, even when you’re not “motivated,” so you can finally be consistent with your fitness and nutrition, join my email list here or at https://witsandweights.com/email and reply to ask for my “Action-Oriented Goals” guide.Today, you’ll learn all about:1:19 Holly&aposs (listener) question2:29 Why willpower isn’t enough for long-term motivation4:15 Seven types of motivation explained9:00 A client&aposs story about motivation14:14 How to identify your primary motivators17:10 Tips for creating a motivating environment19:15 How action can spark motivation and using the "motivation wave"22:04 OutroEpisode resources:Join my email list here or at https://witsandweights.com/email and reply to ask for my free “Action-Oriented Goals” guide.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

We&aposre answering 2 questions from the Wits & Weights Facebook group:Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase?Does creatine really make much of a difference for performance and muscle growth if you&aposre at least 80% dialed in with everything else?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!Have you ever wondered how balancing protein and carbohydrates while in a caloric surplus can impact your muscle growth and workout performance? This episode tackles that burning question as we explore the delicate dance between medium and high protein levels and what it means for muscle protein synthesis, satiety, and recovery. Whether you&aposre using the Macrofactor app or simply curious, learn how to maximize gains while balancing protein and carbs for the best balance between muscle growth, recovery, and performance.We also dive into creatine supplementation, discussing its potential benefits both inside and outside the gym.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a sustainable plan for health and longevity?Philip (@witsandweights) sits down with fitness expert Allan Misner, host of the 40 Plus Fitness Podcast and author of The Wellness Roadmap, to break down the five key stages of fitness transformation after 40. Learn how to stop wasting time on ineffective workouts and diets and build a clear path toward lifelong health and success.Allan shares practical insights on how to make lasting changes in your health, even if you’ve struggled for years. He’ll dive into the mindset shifts, motivation strategies, and systems you need to stop spinning your wheels and finally achieve sustainable fitness results in midlife and beyond.📱 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-call Today, you’ll learn all about:1:46 Stage 1 - The catalyst: When you realize something needs to change7:32 Stage 2 - Starting over: Facing the challenges of starting a fitness journey after 4010:11 The turning point when Allan decided to change13:11 Stage 3 - Sustainability and balance: Training for a Tough Mudder19:38 The importance of long-term vision and sustaining your results24:50 How to build self-motivation and lasting habits36:40 Stage 4 - Bouncing back: Dealing with setbacks and injuries to keep the momentum going 46:20 Stage 5 - CARGO: Celebrate, align, recalibrate, and go for long-term success52:30 What Allan wished Philip had asked54:45 Where to find Allan55:16 OutroEpisode resources:40 Plus Fitness PodcastInstagram: @40plusfitnesspodcast Book - The Wellness RoadmapQuiz - Find Your Primary Fitness MindsetSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you training for the wrong outcome?Are you working hard, going to the gym, but things aren&apost quite lining up for your physique and body composition goals?Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approaches and how you can determine where on that spectrum YOUR goals are so you can save time and be more efficient with your fitness.Discover:How to identify your fitness "critical path"Why doing less can often lead to better resultsHow to eliminate time-wasting exercises from your routineThe power of laser-focusing on what truly matters for your goalsWhether you&aposre aiming to build muscle, lose fat, or improve endurance, this episode will help you optimize your training for maximum results with minimum wasted effort.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. Main Takeaways:The Critical Path Method reveals why different physique goals require different training approachesFocusing on your "critical path" activities can accelerate progress while reducing overall workloadRegularly reassessing your critical path is key as your fitness journey evolvesEliminating wasteful and unnecessary activities is often as important as adding the RIGHT activities to your plateSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest?Philip (@witsandweights) uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you think about fat loss, energy, and fitness. You&aposll discover how factors like body composition, organ size, and even athletic habits play a huge role in your metabolism. From the truth about aging and its impact on BMR to debunking myths about metabolic adaptation, you&aposll learn practical insights to help you work with your body&aposs natural processes and achieve better results. Whether you’ve been feeling stuck or frustrated, understanding your BMR might be the key to unlocking your fitness goals.🎞️ To learn how to download and setup MacroFactor for free so you know your exact metabolism for any body composition goal, watch this video or go to https://youtu.be/HTOmVtR9UZw (don’t forget to use code WITSANDWEIGHTS to try it for free!)Today, you’ll learn all about:2:48 Fact 1: The wide range of normal BMRs5:34 Fact 2: How organ size impacts BMR7:22 Fact 3: Allometric scaling of metabolism9:11 Fact 4: Athletes&apos secret metabolic advantage13:11 Fact 5: How BMR changes with age14:35 Fact 6: Metabolic adaptation during fat loss18:07 Fact 7: BMR and PCOS misconceptions21:20 OutroEpisode resources:The MacroFactor BMR SeriesRelated Episodes:Bigger Isn&apost Always Better for Strength or Metabolism (Scaling Laws) | Ep 195Carbs Aren&apost the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

The last "Weird Q&A" was so popular we&aposre doing another one!In Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today&aposs questions:If you could only choose one macronutrient to focus on for the rest of your life, which would be the most important for physique and health?Does eating spicy foods actually boost your metabolism enough to aid in weight loss?Is it possible to train yourself to need less sleep and still maintain optimal performance and health?Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique without losing your peace of mind? Philip (@witsandweights) takes us to the intersection of fitness and mental health with IFBB bikini pro and mental health advocate Laurin Conlin. They discuss how to break free from obsessive behaviors and anxiety around food and exercise, especially in the highly competitive world of physique sports. Laurin shares her journey and the mental costs of chasing the perfect body, offering practical strategies for overcoming food-related anxiety and adopting a more flexible, mentally healthy approach to fitness. Laurin Conlin is an IFBB bikini pro, owner of Redefine Healthy Brands, and host of The LoCoFit Show podcast. She holds a Master’s in Exercise Science and is pursuing a Master’s in Clinical Mental Health Counseling. Laurin’s expertise bridges the gap between physical health and mental wellness, making her a unique voice in the fitness industry.📱 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-callToday, you’ll learn all about:3:28 The shift from rigid to flexible dieting and its psychological impacts6:52 Why food awareness is crucial but can become an obsession10:01 How childhood behaviors shape our relationship with food21:22 The mental toll of competitive physique sports31:46 Why most people need more muscle before considering competitions41:57 The balance between food awareness and obsession49:33 Self-reflection and its role in sustainable fitness54:44 Laurin’s plans to integrate fitness and mental health counseling100:39 Where to find Laurin 101:53 OutroEpisode resources:Instagram: @laurinconlinYouTube: @LaurinConlin Website: redefinehealthybrands.comThe LoCoFit Show Podcast: redefinehealthybrands.com/podcasts/ Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you neglecting a crucial energy system in your workouts?Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and endurance) and how to make the most out of the sources of energy within your own body.This episode reveals why training all three of your body&aposs energy pathways is necessary if you want to break through plateaus and build more strength, stamina, and overall fitness.Learn how to design workouts (and program your week) to tap into each system efficiently for improved performance and faster results. To get your free "Cardio for Lifters" guide and optimize your training, join our email list at https://witsandweights.com/email (then reply to ask for the guide)Main Takeaways:Your body has 3 main energy systems, each important for different aspects of fitness.Neglecting any system, especially THIS often-overlooked system, can hold you back and kill progress.Balancing your training across all energy systems leads to improvements in both strength and stamina, increasing your metabolic flexibility and overall physical prowess.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip (@witsandweights) dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the magic cure—when it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger picture, and shares how you can build a sustainable, personalized nutrition strategy that fits your unique goals. Learn how to cut through the noise of diet trends, embrace the fundamentals, and take control of your eating habits without stress or anxiety.🍽️ To learn how to use a flexible approach to dieting where food isn’t demonized and you can eat carbs (if you want)… for fat loss, muscle building, health, and longevity… Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/freeToday, you’ll learn all about:2:36 Overview of popular carb-related diets4:48 The three positives and three limitations of restrictive diets7:37 Why focusing solely on carbs misses the big picture11:45 How to critically evaluate nutrition claims21:07 Why moderate to high-carb intake supports muscle growth and performance25:10 Recap: Carbs and the bigger picture of diet sustainability27:06 OutroEpisode resources:Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/freeRelated Episode:More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat) | Ep 126Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it&aposs possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood?Philip (@witsandweights) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan,  a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals. Bryan Boorstein, co-host of the Eat Train Prosper podcast, has helped everyone from elite athletes to everyday parents. His innovative methods focus on maximizing results, even with limited time, and provide practical advice for making fitness a sustainable and enjoyable part of life.📱 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes: https://witsandweights.com/free-call Today, you’ll learn all about:0:00 Intro2:35 Finding time for fitness in a busy schedule4:26 Creative workout ideas for parents13:18 Optimizing training with limited sleep17:34 Morning workout tips19:30 Staying consistent with chaotic family life21:55 Setting realistic fitness goals27:58 Managing mental health through fitness as a parent33:07 Brian’s fitness journey as a parent49:50 Where to find Brian50:36 OutroEpisode resources:Instagram: @bryanboorsteinParagon Training Methods: paragontrainingmethods.comEvolve Training Systems: evolvetrainingsystems.comEat Train Prosper Podcast: eattrainprosper.comDumbbell Quickie ProgramRelated Episode:Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio | Ep 145Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Struggling to stick to your fat loss meal plan? Or any nutrition plan?Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss.To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely overhauling your diet overnight).💡 To connect with others on their fat loss journey and share meal ideas, join our Facebook group at https://www.facebook.com/groups/witsandweightsMain Takeaways:Kaizen is a powerful engineering principle that focuses on small, continuous improvements.Making THIS one quick change this week will significantly impact your fat loss journey.You&aposll have more control over ingredients, portions, and macros.This principle can then be applied to every other area of your health and fitness.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can&apost seem to stay consistent with your workouts?Philip (@witsandweights) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower.  He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hack your brain for success. Whether you&aposre a seasoned lifter hitting a motivation wall or a newbie trying to build a gym habit, you&aposll learn to reframe your mindset, focus on immediate rewards, and build systems for effortless consistency.💪 To learn how to optimize your nutrition to build muscle and focus on what matters (vs. the number on the scale), making getting to the gym and working out (training) just “what you do,” download my free Muscle-Building Nutrition Blueprint or go to witsandweights.com/freeToday, you’ll learn all about:2:33 Listener question: Why is it so hard to get motivated to go to the gym?3:48 The psychology of motivation and "temporal discounting"6:44 Misalignment between workout goals and actions13:00 How to form lasting workout habits16:07 Habit stacking and temptation bundling for workout success21:14 Developing resilience and mental toughness through training22:24 Free muscle-building nutrition blueprint to fuel your workouts23:30 OutroEpisode resources:Download the free Muscle-Building Nutrition Blueprint or go to witsandweights.com/freeSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

In this new type of bonus episode called Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).If you like these episodes, send me a text message!Today&aposs questions:Is it possible to lose fat while eating pizza every day?Does drinking water actually help you burn more calories, or is that just an internet myth?Does sleeping in a cold room help you burn more calories or lose weight?Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip (@witsandweights) brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you&aposre ready to optimize your training for both muscle growth and cardiovascular performance while setting high standards in every area of life, this will give you the blueprint to make it happen.Cody McBroom, founder of the Tailored Coaching Method and host of the CHOOSE HARD Podcast (formerly Tailored Life Podcast), shares his unique approach to hybrid training, revealing how to balance your workouts to achieve impressive strength and endurance goals. Learn how Cody&aposs fitness journey can help you build mental toughness, improve your fitness, and tackle seemingly conflicting goals.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-callToday, you’ll learn all about:2:35 Balancing strength and endurance training8:17 Choosing hard for success14:23 Cardio and long-term health21:05 Mental toughness strategies35:53 Impact of small decisions39:12 Starting hybrid training45:42 HIIT vs. low-intensity cardio49:22 Programming and cardio volume50:32 Functional fitness in daily life54:53 Final thoughts on choosing hard56:34 OutroEpisode resources:Website: tailoredcoachingmethod.comPodcast: tailoredcoachingmethod.com/podcastInstagram: @tailoredcoachingmethodRelated episodes:Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroomBonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and PerformanceSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit.And even if you&aposre NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical.You&aposll learn about the engineering concept of Sensor Damping to understand why relying solely on hunger cues can sabotage your muscle-building efforts, whether you&aposre on medication or not. Learn how to create redundant feedback systems to maintain muscle mass during weight loss, and discover how this approach can be applied to achieve any goal in life. Find out why becoming your own "system controller" is key to long-term success in fitness and beyond. 🤩 Take just 1 minute to give us a 5-star ⭐⭐⭐⭐⭐ rating or review with Apple or Spotify and get a shout-out on the show! 🙏Main Takeaways: Sensor Damping explains why we can&apost always trust our hunger cues, especially during weight lossOzempic and weight loss drugs amplify this dampening effect (they reduce appetite significantly)Creating intentional redundancy in feedback mechanisms is crucial for maintaining muscle massBecoming your own "system controller" leads to more consistent progress and better decision-making. Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren&apost there before? Philip (@witsandweights) reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical advice that doesn’t work.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. https://witsandweights.com/free-call Today, you’ll learn all about:1:49 Why belly fat matters beyond aesthetics3:01 Visceral fat and its health risks5:26 The seven causes of midlife belly fat15:40 Why eat less move more doesn’t work and what you can do19:57 Reducing belly fat with core strength25:35 Recap and final takeaways for belly fat reduction28:18 OutroRelated episodes:Why Weight Loss Always Fails (But Don&apost Ditch the Scale Yet)4 Surprising Ways to Lose That Midlife Belly Fat with Megan DahlmanSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip (@witsandweights) brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strategies to address back pain and joint inflammation to help you set the foundation for a stronger, pain-free body. If you’re tired of feeling limited by back pain, this conversation will empower you with practical steps to live an active, fulfilling life.Megan Dahlman, host of the Self-Care Simplified podcast, has helped hundreds of women feel strong and confident through her coaching and content. She has been featured in The Washington Post and Muscle & Fitness, and she brings 15+ years of experience to today’s discussion. Don’t miss this chance to learn from one of the top voices in fitness.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minutes.Today, you’ll learn all about:2:10 How ignoring pain leads to bigger problems4:05 The staggering prevalence of back pain6:43 The link between hormones, inflammation, and back pain8:40 Managing hormones without HRT12:01 Three essential core exercises to start20:57 Understanding anti-inflammatory nutrition25:53 Collagen myths and facts29:54 How mechanical fixes can quickly relieve pain32:01 Building pre-bed routines to reduce pain and improve sleep34:04 Traditional strength training movements for back pain38:16 The mental aspect of back pain41:53 Ergonomics for those working from home46:43 Tips to start reducing back pain today50:10 Where to find Megan51:14 OutroEpisode resources:Self Care Simplified Podcast5-Day Core TuneupWeekly Jumpstart newsletterSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver?In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen&aposs effectiveness for muscle growth.Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein intake for real muscle gains.To learn more about building muscle efficiently (and hear me bust other wild claims of the fitness industry), join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:Bayesian Inference is a method of updating beliefs based on new evidence, crucial for evaluating fitness claims.Recent research examines whether collagen protein actually increases muscle protein synthesis.Protein quality, not just quantity, is important for muscle growth... at least to an extent.The Bayesian approach can be applied to all areas of fitness and nutrition to make more informed decisions.Need high-quality protein (whey or pea/rice powder or bars)? I recommend 1st Phorm. Support the podcast using my link:https://1stphorm.com/witsandweightsStudy Mentioned:McKendry, J., Lowisz, C. V., Nanthakumar, A., MacDonald, M., Lim, C., Currier, B. S., & Phillips, S. M. (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American Journal of Clinical Nutrition. - ScienceDirectSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if weight loss is NOT the answer? Or even “maintaining” your weight loss?If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness…And yet it’s just not working… this episode is for you. Philip (@witsandweights)  exposes the weight loss myth that has plagued the fitness industry for years. He reveals why focusing on the scale sets you up for failure and how to shift your mindset toward body composition for lasting success. Learn how to use the scale as just one of many tools to track progress, and discover the freedom that comes with focusing on getting stronger, healthier, and more confident—without obsessing over weight.⏬ Download my free Body Composition Nutrition Guide to help you set up your nutrition for losing fat (not just weight!), building muscle, and looking and feeling your best at: https://www.witsandweights.com/freeToday, you’ll learn all about:2:14 Why the scale obsession is harmful4:56 Muscle loss and weight loss drugs7:53 Using the scale as an objective tool9:24 Tracking progress with multiple metrics12:08 The liberating shift to focusing on body composition14:00 What you should be doing for lasting success16:20 Client story: Body recomposition without weight loss20:47 The dangers of focusing solely on weight loss21:07 OutroEpisode resources:Fat Loss vs. Weight LossHow Fast Should You Lose Weight for Fat Loss?How to Lose 1,000 Pounds👊 Shout out to Carl Berryman of the MENtal Muscle-Up Podcast for the question that inspired this episodeSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia.Learn how I apply the engineering mindset to streamline podcast production AND provide the most targeted information for YOU, the listener, putting in the reps over the last 3 years to grow the show into a top 1% overall podcast and top 100 on the Nutrition charts. Do you want to hear more episodes like this? Or maybe you weren&apost a fan? Either way, reach out on IG @witsandweights or send me a text message!From testing and iterating with evidence-based content and being very selective in the guests we invite to always (and continuously) incorporating YOUR feedback, learn how we&aposve built a high-quality, no-nonsense podcast for skeptics of the fitness industry who want to get results more efficiently.I also dive into the challenges of maintaining patience and avoiding burnout, and the rewarding moments when listeners share how the show changed their life!You&aposll learn how Wits & Weights started as a passion project and is growing into (one day soon) a health and fitness powerhouse, including how we reach more potential listeners like you to grow the community.Learn why knowing your numbers is crucial (whether in podcasting or fitness) and how collaboration, networking, and word-of-mouth have helped us grow a supportive network.Hear about our approach to monetization (without ads!) through coaching and organic growth, and the equilibrium between quality and quantity. Remember when I used to have 5 shows a week? There&aposs a reason it&aposs only 3 now.Listener feedback is our compass, and you&aposll learn how surveys, reviews, and direct engagement shape my content, whether you are passionate about fitness, podcasting, or both.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you frustrated by the stubborn body fat that won&apost come off despite all your efforts? Do you ever wonder if it&aposs all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey?Philip (@witsandweights) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science behind why some people struggle more than others to lose weight and how genetics might be the hidden force shaping your body fat levels. Dr. Guyenet also breaks down how the brain’s reward system influences your cravings and reveals how minor tweaks to your environment and habits can make a huge difference in your fat loss efforts.Dr. Stephan Guyenet has spent over a decade studying the neuroscience of obesity. With a PhD in neuroscience, his work focuses on the brain&aposs role in regulating body fat and how our modern environment contributes to weight gain. He is also the founder of Red Pen Reviews, which provides scientific accuracy scores for popular health and nutrition books.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.Today, you’ll learn all about:2:07 Genetics vs. environment: What really causes differences in body fat?3:48 When do genetic predispositions for body fat develop?7:56 Why we care about body fat: Individual health and misinformation11:58 Muscle mass and body fat: How energy overload impacts health17:24 How your brain regulates hunger and satiety29:53 Metabolic adaptation during fat loss32:42 The carbohydrate-insulin model of obesity debunked44:05 Making body composition changes easier and frictionless51:54 Insights from studying naturally lean people54:33 Where to find Stephan54:49 OutroEpisode resources:Dr. Stephan Guyenet’s Website: stephanguyenet.org Twitter: @sguyenet Red Pen Reviews: redpenreviews.orgSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Ask yourself a very honest question: is what I&aposm doing working?Is my training, my nutrition, all the things actually giving me the physique that I want, whether that&aposs being lean and muscular or big and strong?If you&aposre like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing.Learn about the engineering concept of iterative design and how it can help you constantly improve and overcome the plateaus and roadblocks common to physique development.Learn how to apply this systematic, data-driven method to your fitness journey to set realistic, measurable goals for your physique, create and refine your training and nutrition plans, use data to make informed decisions about your progress, and overcome plateaus and setbacks.We walk through a real-world example of how to apply iterative design to lose fat and gain muscle.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. Main Takeaways:Iterative design is a powerful tool for long-term physique transformation that transforms setbacks into valuable data points for continuous improvementThe six phases: design, implement, test, evaluate, refine, and repeatThis approach leads to sustainable results by adapting to your body&aposs changing needsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip (@witsandweights) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener&aposs question on how strength loss during a cut might not always be due to muscle loss. He outlines strategies for preserving muscle and strength, from maintaining training intensity to optimizing protein intake, and explains why most strength loss is temporary. Whether you&aposre a seasoned lifter or just starting your fat-loss journey, you&aposll walk away with actionable insights to cut effectively without sacrificing your long-term goals.💬 Leave a 5-star rating (and if you’re feeling generous, a review) with Apple Podcasts, Spotify, or the app you&aposre using right now!Today, you’ll learn all about:1:24 What happens to strength during a cut?2:46 Key factors affecting muscle and strength during a calorie deficit10:12 Importance of maintaining training intensity during a cut11:23 Why you should eat sufficient amounts of protein13:40 Why cutting too aggressively can lead to muscle loss14:53 Reset your expectations15:23 Prioritize recovery and listen to your body16:13 Using auto-regulated training to manage strength loss20:45 RecapEpisode resources:Your Very First Cut (Lose 10-30 Pounds of Fat)Bigger Isn&apost Always Better for Strength or Metabolism (Scaling Laws)Even an Earthquake Didn’t Stop This Wife and Mother from TrainingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

We&aposre answering 4 questions from the Wits & Weights Facebook group:What to do when TDEE calculators recommend 1200 calories—but that&aposs just not sustainable. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. When to use a mini cut vs. a traditional cut for fat loss. Is it possible to "ruin" your metabolism, or is it just a myth?Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life&aposs many seasons, enhancing motivation and long-term success. Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A! Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals?Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you&aposre an experienced macro tracker or just beginning your nutrition journey, you&aposll discover how to balance structure and freedom in your diet to enjoy food while aligning with your physique goals. Tune in to get the clarity you need to personalize your nutrition strategy.Dr. Joe Klemczewski, a pioneer in flexible dieting and founder of The Diet Doc, joins the show to discuss everything from macro tracking to intuitive eating. With a Ph.D. in nutrition and a background in bodybuilding, Joe shares his insights on how to approach nutrition in a way that suits your lifestyle and goals. Learn about the importance of structure in dieting, why freedom is the ultimate goal, and how to avoid common pitfalls that can derail your progress. 📲 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call. Today, you’ll learn all about:2:12 Evolution of flexible vs. rigid dieting research10:51 Precision vs. perfection: Using data to improve, not stress14:11 The journey to intuitive eating and reframing failure20:10 Macro targets vs. ranges or minimums26:39 Maintaining a healthy food relationship while tracking35:17 Personalizing nonlinear dieting approaches40:32 Strategies for hard gainers for maximizing muscle gain43:27 The role of carbs in muscle building and performance46:13 Macro trade-offs during low-calorie phases53:06 Metabolic adaptation during weight loss58:52 Where to find Joe59:12 OutroEpisode resources:Website: thedietdoc.comInstagram: @thedietdoclifeFacebook: @thedietdoc YouTube: @thedietdocweightloss Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there&aposs a simple addition to your diet that could solve most of these problems?No, it&aposs not protein... it&aposs a nutrient that often overlooked yet found in many delicious foods.Today, we&aposre taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can optimize your fat loss, stabilize your energy, and improve your overall health. In this episode, you&aposll learn:The five key ways THIS nutrient acts as a nutritional "buffer" in your dietWhy increasing its intake could accelerate your fat loss effortsPractical tips for incorporating more of it into your mealsTo get your free copy of the guide mentioned in the episode (with full lists of foods sorted by how much of this nutrient they contain)... join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:One nutrient acts as a "buffer" to help maintain stability in nutrient absorption, energy levels, and digestionThis nutrient stabilizes optimizes fat loss by mitigating hunger and spikes in blood sugar, thus avoiding late day energy crashes!You can set targets and track your intake of this nutrient using MacroFactor (try it for free with code WITSANDWEIGHT).Related Episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleThe Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh DechSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip (@witsandweights) explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Inspired by a listener question from Colton Y., Philip shares practical strategies for staying on track with your nutrition while maintaining harmony at home. Whether you’re dealing with a spouse who loves junk food, picky kids, or traditional calorie-laden family recipes, he offers three powerful strategies to help you. You’ll walk away with actionable tips that empower you to pursue your health goals without feeling isolated or causing friction at home.🤝To get support and ideas from like-minded people who DO want to be healthier and more fit, join my free Wits & Weights Facebook group at https://www.facebook.com/groups/witsandweights Today, you’ll learn all about:2:49 The importance of a supportive community4:06 Defining “healthy eating” and the personal nature of health journeys6:52 Strategy 110:37 Strategy 2 14:55 Strategy 317:13 Revisiting strategies with specific examples for real-life situations25:02 The ripple effect of your healthy choices on your family’s behavior27:49 OutroSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip (@witsandweights) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. Dustin Lambert is a seasoned strength and nutrition coach with over a decade of experience. Dustin specializes in helping clients with metabolic syndrome. As a co-host of the Working Weights LLC podcast, he translates complex nutrition research into practical advice, breaking down health and fitness trends with clarity and humor.Dwayne Ulrich is the “everyman” co-host of the Working Weights LLC podcast. Dwayne offers a relatable perspective on health and fitness. His diverse background includes roles as an educator, coach, firefighter, police officer, and x-ray technician, making him a valuable voice in the fitness community.📨To learn more about flexible dieting so you can enjoy whatever you want (including diet soda), join my FREE mailing list at https://witsandweights.com/email Today, you’ll learn all about:2:30 The scary things about diet soda6:14 The benefits of diet soda9:23 Is diet soda cancerous?13:02 The composition and differences of sweeteners17:43 Myths about diet soda and weight gain27:53 Drinking diet soda for enjoyment32:19 Diet soda and blood sugar47:48 Diet soda and cardiovascular health52:28 Caffeine in diet soda1:00:54 How to connect with Dustin and Dwayne1:01:40 OutroCheck out these related episodes on the Working Weights LLC podcast:Sweet Talk: Decoding the World of Artificial SweetenersThe Artificial Dye DebateIs coffee bad for your health? Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are your personal spaces getting in the way of consistency with your nutrition or training?Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It&aposs about making small yet impactful changes.What is 6S?SortSet in orderShineStandardizeSustainSafetyListen to the episode for a definition and some examples for each!Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Main Takeaways:Your environment plays a crucial role in your fat loss success, often more than willpower alone.The 6S method (Sort, Set in Order, Shine, Standardize, Sustain, Safety) can be applied to optimize your spaces for fat loss, making healthy choices easier and more consistent.Small, strategic changes to your environment can lead to big improvements in consistency and results by reducing decision fatigue.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn&apost it?It&aposs the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works?Philip (@witsandweights) debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He discusses why these magic bullet approaches fall short and can be harmful. He shares strategies for navigating the misinformation that clutters our social media feeds, from focusing on fundamental principles to understanding the importance of personalization in fitness and nutrition. By the end of this episode, you&aposll have the tools to become a more discerning consumer of fitness content, ensuring that you stay on the path to real, lasting results.📨To learn more about the silly claims in the fitness industry that just aren’t true and what to do instead, join my FREE mailing list at https://witsandweights.com/email.Today, you’ll learn all about:3:57 The appeal of quick fixes5:50 The truth about detox teas and quick weight loss6:56 Debunking the 10-minute ab workout myth8:26 The keto craze and other diet fads11:30 Recognizing oversimplified, unrealistic promises15:54 Five strategies for navigating fitness misinformation23:24 The evolving nature of fitness26:34 Final thoughts on sustainable fitness approaches27:19 OutroEpisode resources:Download Boostcamp for free and access 70+ evidence-based workout programs.Related episodes:7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200The Perfect Meal Plan | Ep 112Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters | Ep 94Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you&aposre feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today&aposs bonus Q&A you&aposll get the answers you&aposre looking for.Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it&aposs not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you&aposre back at maintenance.These questions were asked and answers in the (free) Wits & Weights Facebook group on a live Q&A:John is dealing with overtraining and wants to know how to recover, especially with limited sleep and high stress. He’s also curious about how to adjust his nutrition for optimal recovery.Kim is concerned about the discrepancy between her husband’s Apple Watch calorie burn estimates and what MacroFactor is showing, and she’s looking for clarity on which data to trust.Josh is nearing the end of a big cut and is worried about post-cut binges and rapid fat gain. He’s seeking strategies to transition smoothly to maintenance and avoid regaining the weight he’s lost.📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!Main takeaways:How to recover from overtraining when sleep is limited and stress is high.Why relying on wearable devices for calorie tracking might be misleading.The secret to avoiding post-cut binges and maintaining your progress.Resources mentioned:Get real-time answers to your questions and connect with like-minded individuals in our free Facebook group at https://www.facebook.com/groups/witsandweightsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"?Philip (@witsandweights) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro shares practical strategies to reset your gut, reduce inflammation, and take control of your food choices through personalized nutrition. He also highlights why it&aposs not your fault if you&aposre struggling with weight loss and how understanding your body&aposs unique needs can make all the difference. Join Philip and Dr. Ferro for an in-depth discussion that could change your perspective on your diet, health, and fitness journey.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.Today, you’ll learn all about:1:30 The role of the gut microbiome in genetic expression4:18 The enteric nervous system and its significance6:32 The bidirectional relationship between the gut and brain9:27 How gut health impacts metabolism and performance15:31 Personalized nutrition and elimination diets28:04 Dr. Ferro’s approach to reducing inflammation30:44 The benefits of fermented foods and fiber for gut health36:20 Sugar and artificial sweeteners in your diet40:24 Gut health and autoimmune conditions42:35 The role of strength training in gut health and overall fitness44:47 How pets can positively (or negatively) affect your gut47:06 The question Dr. Ferro wanted Philip to ask him49:50 Where to find Dr. Ferro50:28 OutroEpisode resources:Dr. Ferro&aposs website: betrhealth.comQuacks and Hypochondriacs PodcastRelated episode:The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson| Ep 183Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Just eat more food and you&aposll lose the weight!This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn&apost hold up.What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect.To learn more about losing fat sustainably, join my FREE mailing list at https://witsandweights.com/emailMain Takeaways:The Fat Loss Iron Triangle (Energy, Sustainability, Speed) reveals why "eat more to lose weight" advice often fails. You can&apost optimize all three factors at once.Accurate calorie tracking is crucial. Many who think they&aposre undereating are actually consuming more than they realize, leading to stalled progress.Sustainable fat loss requires finding your personal balance within the Iron Triangle, prioritizing consistent, moderate progress over extreme measures.Episode Mentioned:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift with confidence.Philip breaks down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results. If you&aposre ready to transform your physique and boost your confidence, this is a must-listen!📩 To learn how to balance cardio and lifting, a weird little trick to burn more calories from cardio, and a sample weekly training plan to combine lifting and cardio for maximum results and recovery, join my FREE email list and ask for my “Cardio for Lifters” guide: https://witsandweights.com/email Today, you’ll learn all about:2:41 Listener question about lifting and body composition5:10 Muscle growth and body changes8:10 Eating for muscle gain without adding excessive fat11:38 Peri or post menopause and RED-S13:57 How to efficiently incorporate cardio into your routine20:36 Muscle as a fat-loss acceleratorRelated episodes:My Stair-Step Fat Loss Process to Get Lean and RippedHow to Get More Fitness Results for Less Effort (The Pareto Rule)Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies.Today, Philip (@witsandweights) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. He is a fitness industry icon, TV host, and best-selling author. He is one of the most influential fitness experts, and he&aposs been featured on major talk shows like The Today Show.  Obi shares his approach to rapid yet sustainable fat loss, emphasizing balanced nutrition and personalized training plans. He discusses the importance of health screenings, the impact of genetics, and practical methods everyday people can use to achieve their fitness goals. Whether you&aposre aiming for quick, dramatic results or sustainable, long-term health, this is for you. 📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.Today, you’ll learn all about:1:40 Creating training plans under tight deadlines2:52 The trade-offs of rapid transformations5:12 Real-life celebrity transformations8:29 Monitoring body composition12:01 Maintaining muscle mass during fat loss14:38 Sustainable fat loss for everyday people17:52 Balanced nutrition and macronutrient ratios20:12 The perfect diet for an individual24:02 Importance of recovery and listening to your body31:00 The role of sleep and recovery in fitness32:17 Lifting heavy and its impact on joints38:23 Maintaining long-term fitness results41:40 The impact of genetics on maintenance45:24 How to find Obi46:30 OutroEpisode resources:Obi&aposs websites: obiobadike.com and ethicalinc.comInstagram: @obiobadike/Facebook: @obi.obadikeTwitter: @obi_obadikeSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we&aposre celebrating with this special themed episode!Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time.We&aposre applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You&aposll learn how to use nutritional periodization to build more muscle, lose fat, prevent plateaus, and make your diet more effective and sustainable—and then optimize it for your unique circumstances.If you&aposre tired of yo-yo dieting or struggling to improve your body composition, this episode will show you how to engineer your nutrition like an Olympian preparing for Paris 2024.To learn more about optimizing your body composition using this approach, join my FREE mailing list at https://witsandweights.com/emailMain takeaways:Nutritional periodization, inspired by Olympic athletes, can be adapted for everyday body composition goals.The cycle includes Building, Maintenance, Leaning Out, and Recovery phases, each with specific nutritional focuses.Optimization Theory allows for continuous fine-tuning based on individual responses and data.This approach not only leads to physical changes but can transform your relationship with food and your body.Episodes mentioned:My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186My Stair-Step Fat Loss Process to Get Lean and Ripped | Ep 191Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?In this milestone 200th episode of Wits & Weights, host Philip (@witsandweights) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!Throughout the episode, Philip shares insights from the Wits & Weights community, showing how these myth-busting lessons have led to real-world transformations. By the end of this episode, you&aposll have a fresh perspective on fitness and nutrition, armed with evidence-based strategies to achieve your best physique and live your healthiest life.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.  Today, you’ll learn all about:3:22 Myth #1: You need to eat less to lose weight7:17 Myth #2: You need to avoid certain foods9:49 Myth #3: You need to obsess over numbers15:00 Myth #4: Fitness and nutrition are complicated18:52 Myth #5: Your current workout routine is optimal23:30 Myth #6: Failures are setbacks26:07 Myth #7: Fitness is solely focused on physical health29:05 Changes based on the community&aposs feedback35:15 OutroEpisode resources:Reach out to Philip on IG @witsandweightsBonus: Share a screenshot of this episode on your story and tag Philip so he can re-share it!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever felt like you&aposre stuck between conflicting fitness goals? Maybe you&aposre trying to drop fat while increasing strength or lean out while building muscle. What if you didn&apost have to choose? In this episode, Philip (@witsandweights) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier without sacrificing performance. They discuss setting realistic goals, prioritizing what really matters, and crafting a plan that lets Jazz chase multiple objectives simultaneously. Learn how periodizing your nutrition could be the game-changer you didn&apost know you needed.Jazz Young, the guest on this episode, is a dedicated powerlifter preparing for his first competition. Facing the typical weight loss versus performance dilemma, Jazz sought Philip&aposs expertise to navigate his nutrition and training. With Philip’s guidance, Jazz explores realistic and sustainable strategies to meet his dual goals, providing valuable insights for anyone in a similar situation. Don’t miss out on the actionable advice on handling conflicting fitness goals shared in this episode.📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. Today, you’ll learn all about:2:21 Jazz shares his goals and challenges3:22 Discussing weight class expectations6:30 Nutrition, meals, and body composition10:30 Analyzing current nutrition and protein intake14:18 Planning weight loss before competition19:29 Conclusion and next steps for Jazz22:04 OutroEpisode resources:Join the Facebook group and ask Jazz about his powerlifting!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it&aposs taking on your joints and tendons (knees, elbows, shoulders)?What if there was a way to keep making progress without risking nagging injuries?Discover how the engineering principle of Fatigue Failure can help you avoid injuries like tendonitis, bursitis, and tendon tears to keep you lifting for years to come.We&aposll break down:Why your tendons behave like materials in engineeringThe four stages of fatigue failure and how they apply to your trainingPractical strategies to prevent overloading and allow for proper recoveryHow to monitor for early signs of tendon fatigue before it&aposs too lateThe mindset shift from "pushing through pain" to "designing for longevity"Learn how to find the sweet spot between progress and injury prevention, ensuring you can continue to lift weights and make gains well into the future.You&aposll learn strategies to protect your joints and tendons while still making consistent progress in the gym.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut? Today, Philip (@witsandweights) dives into a smarter and more efficient approach to help you achieve your first successful cut, losing 10 to 30 pounds of fat without drastic measures. He breaks down the process of cutting body fat, addressing common concerns such as calorie counting and training adjustments. Philip also outlines the frequent mistakes many make during their first cut, including unrealistic expectations. He shares essential principles and a step-by-step guide for sustainable fat loss. Get your FREE guide, Nutrition 101 for Body Composition, to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love.Tune in to learn how to navigate this journey and unlock the physique you&aposve been working hard to reveal.Today, you’ll learn all about:2:40 Mistakes to avoid during your first cut8:37 Principles for successful and sustainable fat loss18:00 Step-by-step guide to implementing a successful cut26:00 Fast-Track Fat Loss Cohort26:42 OutroEpisodes mentioned:Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)My Stair-Step Fat Loss Process to Get Lean and RippedMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024Why Macros Might Be All You Need to Streamline Your NutritionSpend 70% of Your Time Doing THIS for a Faster Physique Transformation (Rapid Prototyping)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there&aposs a way to manage cravings without relying on willpower alone? In this episode, Philip (@witsandweights) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the secrets of conquering food cravings and building healthier eating habits. Philip and Dr. Jud dive into real-life examples and actionable steps to help you transform your relationship with food. From distinguishing between true hunger and emotional cravings to embracing mindfulness and self-compassion, this episode is packed with valuable tools to support your fitness journey. Dr. Judson Brewer is the director of Research and Innovation at the Mindfulness Center and a professor at Brown University. He is a leading expert in mindfulness training for addictions and has developed innovative treatments for smoking, emotional eating, and anxiety. During their conversation, Dr. Jud shares insights from his groundbreaking research on the neuroscience of cravings and practical strategies to break free from unhealthy eating patterns. Tune in and learn how to change your brain&aposs response to food, manage food cravings, and align your eating habits with your fitness goals.Today, you’ll learn all about:2:12 Dr. Jud&aposs experience with cravings and ineffective willpower4:26 The difference between emotional and physical hunger8:01 The role of the food industry in shaping eating habits12:49 How to rewire your brain and manage cravings18:20 His stance on tracking your nutrition19:26 The impact of societal pressures on eating habits21:29 Techniques for recognizing and addressing true hunger33:14 Adjusting your top-down model for better food choices42:54 Questions from the community48:48 Finding satisfying and healthy food alternatives54:28 Reprogramming your reaction to hunger 56:40 The question Dr. Jud wished Philip had asked58:54 Where to find more resources from Dr. Jud59:25 OutroEpisode resources:Dr. Jud’s Website: drjud.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets?Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, power output, metabolism, and nutrition to help you your training and nutrition.We&aposll explore why smaller individuals often exhibit higher relative strength and why lighter weight classes in powerlifting shine. Or why smaller individuals can do more pull-ups.You&aposll learn about Kleber’s Law and how basal metabolic rate (BMR) scales differently with body size, revealing why smaller individuals have relatively higher metabolic rates.And what it all means for YOU both physically and psychologically as you set goals for strength, performance, weight loss, and anything else in your health and fitness.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique?In this episode, Philip (@witsandweights) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you&aposre ready to streamline your nutrition without the headache of overcomplicating things, this episode is for you.Philip dives into the basics of macro tracking, explaining how this flexible dieting approach can cut through the noise and provide a clear path to better nutrition. By focusing on just three targets, you can reduce mental fatigue, promote consistency, and prioritize what&aposs most important for muscle building and fat loss. Philip also shares an advanced tip for seasoned trackers who are feeling stuck. He recounts a client&aposs story to illustrate how even those with experience can benefit from revisiting the basics. Whether you&aposre new to nutrition tracking or an experienced dieter, you&aposll find practical tips and insights to help you simplify your diet and make meaningful progress.Today, you’ll learn all about:1:33 Nutrition can be complicated3:17 What tracking macros means7:15 Steps to implement effective macro tracking14:47 The significance of tracking macros in sustainable nutrition18:23 Tip for the advanced trackers20:09 OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidRelated episodes: Macros Aren’t Enough – Flexible Dieting vs. IIFYM | Ep 110How to Get More Fitness Results for Less Effort (The Pareto Rule) | Ep 189Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What does it ACTUALLY take to achieve a lean, ripped, shredded physique?Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness.In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the significant lifestyle adjustments, they lay out the real costs of getting stage-ready. Brittany and James share their personal experiences, including the sacrifices, challenges, and ultimate rewards of pushing their bodies and minds to the limit. Together, they discuss the importance of having a solid lifting foundation and the impact of extreme fitness routines. Brittany started her fitness journey to become healthier for her children, and James began as a "hard gainer" looking to build muscle. Now, they use their expertise to coach and inspire others through Phoenix Transformations. Tune in to discover if you&aposre ready to take on the challenge and achieve extraordinary goals. Today, you’ll learn all about:2:29 Cost of achieving and maintaining a lean physique5:06 Setting realistic expectations for fitness goals7:02 Breakdown of the physical and mental demands of bodybuilding prep11:47 Prep duration and the role of refeeds and diet breaks in a prep phase15:02 The impact of metabolic adaptation and the importance of monitoring progress21:06 Lifestyle adjustments, extreme adherence, and tips for staying on track25:12 Sustainable practices for long-term leanness27:36 Tracking progress and making adjustments30:47 Symptoms and health risks associated with extreme leanness36:26 Prerequisites for considering a bodybuilding competition42:34 Long-term health risks of staying very lean43:55 Real-life client success story and the benefits of a structured plan45:35  Additional costs and considerations for competing in bodybuilding48:57 How to connect with Britanny and James49:36  OutroEpisode resources:Get your free meal prep guide (scroll to the bottom of the page) at transformwithphoenix.com.Podcast: Macros, Mindset, and MusclesSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into?What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results?Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent" but with a plan that&aposs not working?Discover how focusing 70% of your time on THIS can lead to faster and more sustainable progress. We&aposll explain why traditional approaches often fall short and what to do instead, inspired by engineers who design complex systems.And you can do it without feeling overwhelmed, ensuring you reach your goals with greater ease and sustainability.Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it?In today’s episode, Philip (@witsandweights) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabolism. This approach not only supports better recovery and flexibility but also makes the fat loss journey more enjoyable. Philip breaks down the science and psychology behind it, explaining how it helps maintain metabolism and sustain long-term results without constant dieting struggles. He emphasizes that true transformation comes from thoughtful, well-engineered approaches that consider your body’s needs and limitations. By embracing this stair-step method, you can build lasting habits, improve your relationship with food, and achieve sustainable fat loss while living your life to the fullest.Get ready to rethink your approach to fat loss and discover a sustainable path to your dream physique, one step at a time.Today, you’ll learn all about:2:28 Personal story and surgery recovery10:44 Detailed explanation of the stair-step method16:26 Sustainability and flexibility of the method19:22 Implementing the stair-step method24:28 Benefits and psychological impact of maintenance phases27:39 Building better habits for lasting transformation 29:20 OutroEpisode resources:Book your free call with Philip so he can create your personal fat loss roadmapRelated episode: My 3 New Dieting Methods for Smarter, Easier Fat Loss | Ep 186Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed?In this episode, Philip (@witsandweights) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights on setting specific goals and the undeniable benefits of strength training. She also discusses practical strategies to fit fitness into a busy lifestyle for long-term success and the importance of building a supportive community. Plus, she shares an incredible story of how she recovered from a severe car accident and how it made her realize the importance of strength training.Pam’s journey in the fitness world started with running with her dad and discovering the joy of movement. Her philosophy, “Your health is your greatest wealth,” has guided her mission to empower women to prioritize their well-being. Pam emphasizes that it’s never too late to start, and with the right mindset and approach, you can build a healthier, stronger you.Join Philip and Pam as they explore how you can achieve your long-term fitness goals and feel confident in your body, regardless of age. Today, you’ll learn all about:2:01 Underrated advice for women over 50 3:56 Overcoming a serious car accident8:17 Integrating fitness into a busy lifestyle and handling physical limitations11:22 Why you should prioritize your health15:25 Importance of having a specific goal21:40 Benefits of strength training for longevity25:21 Strategies for achieving fitness goals28:44 Focusing on feelings vs. appearance31:51 Overcoming obstacles to fitness37:49 Role of community in fitness goals40:09 Men coaching women, women coaching men41:58 The question Pam wished Philip had asked44:09 Where to find Pam44:47 OutroEpisode resources:Pam&aposs Instagram: pam_sherman1TikTok: @pam_sherman1 YouTube Channel: Pam ShermanSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life?Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources as possible through simple, elegant, and effective solutions.One such framework is the Pareto principle, also known as the 80-20 rule (not to be confused with the 80% whole foods "rule" for nutrition). This rule is a way to rebalance all the important but time-consuming things in your life so you can free up time, reduce stress, and STILL get the results you want.This episode will guide you through identifying the most impactful actions you can take in areas like strength training, nutrition, sleep, and stress management, so you can break through plateaus and optimize your time effectively.Join us as we kick off a new series that merges engineering principles with fitness strategies. We&aposll dissect how to evaluate your current efforts across various health areas, revealing where you might be overcommitted and how to reallocate those efforts for maximum results.You can now book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.Click to book a Rapid Nutrition Assessment while there are slots open this week.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass.In this episode, Philip (@witsandweights) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pounds. Now, at 55, Ben has transformed his life, shedding over 100 pounds and improving his cardiovascular health while building muscle. Ben&aposs remarkable story includes qualifying for the Boston Marathon, showcasing the potential of combining weight loss with muscle gain.Philip and Ben dive deep into the strategies that enabled Ben&aposs incredible transformation. They discuss the importance of balancing nutrition, training, and physique goals, all while doing what you love. Ben shares insights on sustainable fat loss, hybrid training approaches, and the significance of setting realistic goals. He also emphasizes the role of mindset and consistency in achieving long-term success.Tune in to learn from Ben&aposs journey and discover practical tips for reclaiming your health and fitness. Whether you&aposre just starting or looking to refine your approach, this episode offers valuable lessons on balancing various aspects of fitness while maintaining a fulfilling lifestyle.Today, you’ll learn all about:1:35 What goes through Ben&aposs mind during his workout4:49 Training for the Boston Marathon6:31 His fitness journey and weight fluctuations12:51 His fitness journey starting at age 5216:20 Lessons and motivations from his initial 2021 weight loss21:21 Tracking progress and managing the scale26:46 Maintaining a calorie deficit and recomposition30:51 Using the Physique Tracker (a WWPU tool)40:10 Hybrid training: balancing lifting and running53:05 Prioritizing performance vs. health57:31 What question Ben wished Philip had asked1:00:08 Advice for others on a similar journey1:03:48 How to connect with Ben1:04:40 OutroEpisode resources:Join our Facebook group to get the FREE physique trackerBen’s IG: @benelou_fitness Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength.Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you&aposve been hitting the gym for years but still have difficulty nailing your nutrition, or the daily grind has taken a toll on your physical health. You&aposre eager to reclaim your health, lose fat, and feel strong again, but the challenges seem overwhelming. Jerry reveals how he transformed his physique and reclaimed his health despite a hectic lifestyle. Tune in to hear his inspiring journey and practical tips that YOU can use to do the same.Today, you’ll learn all about:1:16 Jerry&aposs discipline and training routine6:52 Managing aches and pains during training10:34 Jerry&aposs motivation and health goals and why he worked with Philip14:32 Dietary experiments and sustainability18:12 Prioritizing his physicality to maintain a fulfilling life experience26:06 Reduce friction: Work hard and smart to achieve goals effectively29:14 The importance of tracking calories and protein intake34:54 Why Jerry came back for a second time39:53 Focusing on the process over the outcome46:05 Shifting to the carnivore diet49:21 Understanding personal data and adjusting nutrition51:52 Intuitive eating with tracking for a balanced approach54:31 High-frequency, low-volume weight training program without cardio57:17 Maintaining health and physique goals58:56 The question Jerry wished Philip had asked1:01:25 How to connect with Jerry1:02:02 OutroEpisode resources:Jerry’s IG: @thebasementapeRelated Episode:Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell TrainingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are certain exercises are too risky for women, especially as they age?Today, we&aposre challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what&aposs the real key to maintaining bone density as we age?Let&aposs break down the science and bust some myths in today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach, allowing you to vary your calorie intake throughout the week or month. This can keep things interesting, prevent metabolic slowdown, and make fat loss more sustainable. Philip also discusses the benefits of nonlinear dieting. He shares three specific strategies you can use and emphasizes that these are just starting points. The key is to find a nonlinear dieting approach that works for you. So ditch the calculator and get ready to experiment with a more enjoyable path to your fat loss goals.Today, you’ll learn all about:2:19 The problem with the traditional approach to flexible dieting6:12 The power of nonlinear dieting 15:54 The 3 new creative dieting methods27:02 The mindset shift with nonlinear dieting29:19 OutroEpisode resources:Watch this video to download and setup MacroFactorLearn about Wits & Weights Physique UniversitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever wondered why, despite all your efforts, you&aposre not seeing the results you want in your fitness?Today, we&aposre exposing a sneaky little habit that&aposs sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you&aposre after? Tune in to today&aposs Quick Wits to find out the game-changing answer.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are seed oils really the evil villain they&aposre made out to be? 😈Let&aposs dissect this heated debate and clear the air. I&aposm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵).Related episode about seed oils:→ Quick Wits: Seed Oils Aren&apost the ProblemI stand firm on my evidence-based approach, explaining why seed oils are not inherently harmful and highlighting the limitations of observational studies that can&apost establish causality. As for the science, feel free to refer to the multiple meta-analyses (like this and this) that show no link between seed oils / omega-6 and health issues (and some seem to support the opposite, that higher linoleic acid is associated with LOWER heart disease and mortality risk).We&aposll also shed light on how the real dietary culprits are often the excess calories, lack of nutrients, and high palatability in ultra-processed foods correlated with an unhealthy dietary pattern and overconsumption, rather than the seed oils themselves. My message?Focus on balanced nutrition and moderation within an 80/20 framework to truly prioritize your health. Shockingly "anti-science" isn&apost it? 😁🤯Tune in to hear me go after the haters in a not-too-scathing-but-just-right way and if you want to drown out the negative reviews...Click here to submit a 5-star review on Apple, one of the BEST ways to support the show! 🤩🙏 Last thing...Did you like this episode? Not so much? How about the new music? Shoot me a text with your opinions (or questions!) 👇Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives deep into the internal locus of control concept, empowering you to take ownership of your health journey. He also gets personal, sharing his fitness struggles and triumphs, from overcoming the temptation of alcohol to setting a positive example.Philip and Adam explore the power of a growth mindset, where setbacks become growth opportunities. They also talk about navigating social media effectively, avoiding comparison traps, and harnessing its potential for inspiration and learning. Packed with actionable tips and real-life experiences, this episode equips you with the mental tools to finally conquer your fitness goals. Today, you’ll learn all about:2:21 What&aposs the first mental shift Adam recommends9:16 (1) Developing an inner locus of control15:31 (2) Mental contrasting visualization18:04 (3) Implementation intentions ("if-then" planning)20:48  Choosing fitness over alcohol23:25 (4) Community and accountability26:32 When Adam hit a wall in his fitness journey 33:30 (5) Self-awareness and reframing negative thoughts41:35 Mindset on nutrition and exercise progression 43:45 (6) Building resilience and self-compassion53:52 (7) Managing information "diet" and social media influences59:22 Navigating social media and fitness trends1:06:11 Where to find Adam1:06:55 OutroEpisode resources:IG: @adampoehlmann Podcast: spoti.fi/3W2kYBO Threads: @adampoehlmann FB Group: facebook.com/groups/thebodytransformationtribe Related episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you&aposve left the gym for many hours afterward?Today we&aposre tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We separate fact from fiction in today&aposs Quick Wits. --“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss aggressive fat loss strategies, the benefits of higher protein intake, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about slow metabolism. Philip and Jeff also compare powerlifting and bodybuilding during fat loss phases, emphasizing the role of heavy compound lifts and hypertrophy training. They also talk about nutrition tracking, low-calorie, nutrient-dense foods, and fiber intake.Today, you’ll learn all about:3:24 What are your views on rapid fat loss and the frequency of aggressive cuts? Also, how do you feel about protein-sparing modified fasting in a 5:2 diet for general weight loss?12:10 Does consuming more protein than recommended have any benefits?19:35 How can I effectively lose fat and reveal muscle definition despite increasing my calorie intake, exercising regularly, and maintaining a high-protein diet?32:38 How feasible is it to build muscle in a deficit?44:15 Heavier weight or more reps for an older guy looking to build a base for longevity?54:09 In fat loss, does counting veggies affect the macros? Should I log them?59:10 OutroEpisode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low SleepEp 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & MetabolismEp 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and LongevitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today&aposs Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you&aposre not a skinny 20-something-year-old male. GOMAD was originally intended for a very specific demographic - skinny, underweight guys in their late teens and early 20s who struggle to put on any weight at all. For these folks, the massive calorie boost from a gallon of milk a day can kickstart muscle gain and help them get out of the "hardgainer" zone.But if you&aposre not in that category, then GOMAD might not be the best fit. If you&aposre older, or if you&aposre not significantly underweight, drinking that much milk every day is more likely to lead to excessive fat gain than lean muscle growth. Not to mention, it can be pretty tough on your digestive system, especially if you&aposre not used to processing that much lactose.But I&aposm not against using milk as a calorie-dense, macro-balanced tool as part of your nutrition plan. Tune in to hear my thoughts on this.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp.In this episode, we explore how new or detrained lifters might benefit from this approach and the limitations of its effectiveness. We also hit on food tracking, protein intake, and training intensity, while considering the emotional and social implications of constantly oscillating between bulking and cutting phases.We then tackle the pros and cons of the bulking and cutting method for physique development, establishing healthy habits during a maintenance phase, obsessive behaviors and stress, especially for those susceptible to yo-yo dieting, and time-efficient muscle gains. These questions are from the Friday LIVE Q&A in the free Wits & Weights Facebook community. Just post a specific question relevant to your unique, individual situation and have it answered in these live Q&As.👉 Experience it yourself by joining the FREE Wits & Weights Facebook group.Episode resourcesEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy&aposs mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root causes of obesity and weight gain, as well as the origins and current use of GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and others for diabetes and weight loss. Tune in to learn about the pros and cons of these drugs and discover practical lifestyle perspectives for managing these conditions. They also share the secret sauce to achieving your health goals, providing you with actionable steps to take control of your health.Today, you’ll learn all about:2:19 Amy&aposs journey from pharmacist to fitness and nutrition coach5:53 The rising obesity, its root causes, and weight gain10:05 Debunking dieting myths and the concept of body fat set points12:56 Reversing the effects of dieting at any age14:04  Introduction to GLP-1 drugs: a new approach to weight management20:25 Long-term impact of GLP-1 drugs and the importance of maintaining muscle mass22:11 A safe way to use GLP-1 drugs for weight management28:01 Discussion on the impact of lifting weights and proper nutrition on weight loss32:16 Effective dosage and the varying responses to weight loss drugs36:19 Initial steps for starting a health journey42:33 How to be metabolic flexible or a fat burner44:54 Walk after meals to manage your blood sugar47:02 What questions did Amy wish Philip had asked49:10 Where to find Amy50:07 OutroEpisode resources: Website: amykwilson.com– send a message that says “witsandweights” to get the free 5-Day Fat Loss Blueprint (recipes)IG: @thenutritioncoachpharmacist  Related episode:Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue BushSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Creatine is not just for lifters and bodybuilders anymore. Join me on today&aposs Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone&aposs supplement cabinet, from athletes to aging adults and everyone in between. While it&aposs true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond just building bigger muscles.In fact, the more research that comes out on this incredible compound, the more it becomes clear that creatine is something that pretty much everyone should be taking, regardless of their age, gender, or fitness goals.Find out why on today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.Today, you’ll learn all about:4:35 Energy balance essentials7:48 Calculating maintenance calories11:55 Protein and 1,200 cal meal planning tips14:55 How much fat and carbs you need in your diet17:45 Nutrient-dense 1,200 cal breakdown20:04 Sample 1,200 cal day meal plan26:21 Macro management on a 1,200-cal diet 28:15 Transitioning to and sustaining a 2,000-cal plan36:27 3,000 cal plan for muscle building43:03 Hunger management at higher calories44:48 Episode takeaways48:12 OutroEpisode resources:Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)Try MacroFactor for free with code WITSANDWEIGHTS. It&aposs the only food-logging app that adjusts to your metabolism!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that there&aposs a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we&aposre missing out.But here&aposs the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.Find out a different approach on today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father&aposs Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you&aposre a dad or simply striving to harmonize your health and family life, this conversation is for you.As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!Share your questions and stories on fatherhood by sending me a text 👇Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles?  Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching. Today, you’ll learn all about:3:19 Understanding "skinny fat" and its implications6:01 Working out vs. training8:32 Balancing cardio and strength training for optimal results13:43 Tailoring fitness strategies for different experience levels17:43 Addressing diverse fitness goals and avoiding extremes20:41 Strictness vs. flexibility in training and nutrition approaches21:57 Dieting among women and restoration phases25:43 Concept of being "overfed but undernourished"29:59 Adrian’s journey with body dysmorphia35:44 Encouragement to focus on process over outcome.38:34 Impact of social media and fitness industry on body dysmorphia42:19  Importance of growth mindset and fulfillment in accomplishment44:15 The question Adrian wished Philip had asked him46:20 Where to find Adrian46:48 OutroEpisode resources:The Lifestyle Lifters Show (catch Philip on #122)Adrian’s IG: @mclifestylefitness Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Just move more. You&aposve heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that&aposs largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you&aposre after.If your goal is to shed fat and build muscle, simply "moving more" isn&apost going to cut it. In fact, it&aposs not even scratching the surface of what you need to be doing to transform your body.So what will? Tune into Quick Wits to find out!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life. Today, you’ll learn all about:3:45 How to avoid sarcopenia and dynapenia 7:39 Strength training tips for individuals over 5011:02 Recommended protein intake and sources for older adults 14:59 The importance of social connection and mindset for longevity21:03 The connection between gut health and age25:37 Fixed vs. growth mindset29:33 Five fundamental principles to create your fitness roadmap41:19 OutroRelated Episode: Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleEpisode resources:Give Bruce and Jan a follow: @bruceandjantrainSend me your question for the next Q&A by voicemail or text.Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! Learn about Wits & Weights Physique UniversitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Frustrated with menopause belly or the inability to lose weight or fat?This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 WorkshopYou&aposve probably noticed that your tried-and-true diet and exercise strategies just aren&apost cutting it anymore (if they ever did). Despite your best efforts, the scale won&apost budge, your energy is in the tank, and you&aposre starting to feel like your body is working against you.But what if I told you there was a secret weapon in your fat loss arsenal – one that could help you not only shed those pesky pounds but also avoid the loss of bone density, rev up your metabolism, and help you feel like a total badass in the process?Find out what that is on today&aposs Quick Wits.This Thursday June 13 @ 7:30p ET / 4:30p PT:===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We also get into Cody’s coaching and podcasting experience and how to maintain a balanced life.Cody McBroom is a Trainer, Sports Performance Specialist, and Sports Nutritionist (CPT, PES, CISSN, MNU, PN2) and the owner of Tailored Coaching Method, a world-renowned online fitness and nutrition coaching company. He’s worked with everyone from bikini and physique competitors to TV show actors and numerous WWE stars, but most of all he’s worked with everyday people like you, helping them FINALLY look like they actually lift.You&aposll learn about the interconnectedness of body, being, balance, and business, showcasing how prioritizing physical health serves as the foundation for personal and professional growth. The message is clear: by taking care of your body, you set the stage for a balanced and fulfilling life. We also tackle the often-overlooked aspect of tracking metrics, whether it’s in fitness, business, or podcasting. Cody and I discuss how keeping tabs on your progress can bust through plateaus and guarantee success. Check out the original episode (including full timestamps and how to connect with Cody) here:Ep 70: Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroomSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image?Today, Philip (@witsandweights) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the role of hormones in weight management, the problem with restrictive dieting, and the emotional and psychological side of fat loss and body image. She also provides top tips for sustainable fat loss, improving body image, and addressing underlying health issues for long-lasting results.Louise, the founder of The Nourish Method to Lasting Fat Loss, is renowned for her unique approach to health and well-being. She doesn’t advocate for restrictive dieting or superhuman willpower. Instead, she empowers her clients to sustainably lose fat, optimize their health, and rediscover their sparkle.Today, you’ll learn all about:2:18 Reasons for weight fluctuations beyond fat gain9:36 When and what to measure 14:03 Weight loss vs fat loss16:27 Dangers of scale obsession19:15 Hormonal influences on weight27:20 Recommended tests to start with29:40 Problems with restrictive dieting36:00 Emotional aspects and body image40:11 Celebrating non-scale victories43:45 Tips for sustainable progress and positive body image50:41 Where to find Louise51:02 OutroEpisode resources:Masterclass: Learn The 3 Steps to Remove Weight Loss Inhibitors & Activate Weight Loss Accelerators Website: louisedigbynutrition.comThe Thriving Metabolism PodcastIG: @louisedigbynutritionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre diving into a topic that&aposs near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I&aposve been through the food fights, the picky eating phases, and the mealtime meltdowns – and I&aposve come out the other side with a few battle scars and a whole lot of wisdom to share.If you&aposre struggling to get your kids to eat their veggies or try new foods, know that you&aposre not alone. It&aposs a universal parenting challenge, and there&aposs no magic formula for creating perfect little foodies overnight.The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.So, what are some of the key lessons I&aposve learned as a dad in the trenches of mealtime warfare? Find out on today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

There is one thing you&aposre doing in the bedroom that might be compromising your gains and your health.No, not that. Or that. Not that either. It&aposs...your sleep routine!Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits?Today, Philip (@witsandweights) tackles the often neglected aspect of health and fitness - sleep. He goes beyond the usual advice of “get 7-9 hours of sleep” and explores the significant impact of sleep on your body composition, fat loss, and muscle gain. Is it possible to compensate for poor sleep with diet or exercise? How significant is sleep compared to nutrition and exercise? He answers these questions and more, offering valuable insights for busy, ambitious individuals like you seeking to improve sleep quality and quantity. As a bonus, you can access a free guide, “Better Sleep, Better Body,” packed with evidence-based strategies and practical tips to optimize sleep habits for improved metabolism, hormones, and body composition.Today, you’ll learn all about:3:51 The science of sleep6:10 The connection between sleep and fat loss11:26 Sleep and muscle gain16:37 Sleep’s effect on overall health24:48 7 practical tips to improve sleep quality and quantity40:06 OutroEpisode resources:Download the Better Sleep, Better Body guide FREESupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self.If you&aposre a fan of comic books, sci-fi movies, or theoretical physics (and let&aposs be real, who isn&apost?), you&aposve probably encountered the idea of the multiverse. It&aposs the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different version of you.But what if we could use this mind-bending concept not just as a plot device for Hollywood blockbusters, but as a tool for personal transformation?What if we could imagine our multiverse counterparts as a way to explore our own untapped potential and reshape our identities?Find out on today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back?We feel like we&aposre being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. And if you&aposre ready to break free from your chain of perfectionism and start celebrating progress in a new way, listen to this one.In today&aposs unscripted bonus episode, I share my honest thoughts on my own insecurities and the relentless pursuit of external validation, especially in our fitness journeys. Whether you are struggling with body image, fat loss, building muscle, hormones, menopause, aging, injury, or even your personal life (work, relationships, children, family, you name it), I hope this inspires you!A recent 1-star podcast review got me thinking about the delicate balance between letting constructive criticism stop you or fuel you.We dive into the essence of finding purpose in what you do and how continuous self-improvement will make you unstoppable. I share moments from my early career, demonstrating how embracing feedback, even when it&aposs harsh, can propel personal growth. We uncover the power of taking messy action, pushing through setbacks, and reframing our achievements, no matter how small. We discuss the importance of community and accountability in fitness, and how to transform perceived failures into opportunities for growth.Tune in to this special bonus episode to discover how to love the process and celebrate every step of your fitness journey.To help others find the show and spread the message...🤩 Don&apost forget to leave a 5-star review here!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip (@witsandweights) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Room, where he shares his unique perspective on human anatomy, health, and fitness.Justin discusses the digestive system&aposs structure and functions, nutrient absorption, and hormonal effects. He also sheds light on the interplay between anatomy and exercise physiology, muscle hypertrophy, bone density, and neuroplasticity. Justin brings a fresh and intriguing perspective to human anatomy. He skillfully blends practical know-how with science, empowering you to make informed health decisions. His insights challenge and reshape conventional thinking about our bodies and their potential and redefine your understanding of your capabilities.Today, you’ll learn all about:1:56 How Justin’s interest in anatomy developed6:30 Digestive system structure and functions10:57 Nutrient absorption and hormonal effects17:24 Diet recommendation for the average active human20:26 How to approach hormone issues23:32 Hype vs factual health information28:08 Gut microbiome, dietary fibers, and diversifying your diet32:05 Anatomical variations and dietary implications40:02 Muscle hypertrophy and training impacts44:05 Interplay between anatomy and exercise physiology52:30 Bone density and nutritional support56:00 Neuroplasticity and exercise58:40 The fascial system and injury rehab1:03:02 Where to find Justin1:03:25 OutroEpisode resources:Youtube: The Dissection RoomSubstack: The Dissection RoomInstagram: @realjustincottleSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre diving into the world of hypertrophy (that&aposs science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension.Now, if you&aposre a serious lifter or a student of the iron game, you&aposve probably heard of Brad Schoenfeld. He&aposs like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains.One of the key concepts that Schoenfeld has championed is the idea that mechanical tension – the force that&aposs generated when our muscles contract against resistance – is the primary driver of hypertrophy.But here&aposs the thing: not all tension is created equal. To really maximize muscle growth, you need to be strategic about the way you apply that tension. And that&aposs where Schoenfeld&aposs research comes in.Learn about mechanical tension on today&aposs Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts?In this solo episode, Philip (@witsandweights) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunction, providing a comprehensive understanding of this critical gland.Philip also shares practical, evidence-based strategies for supporting thyroid health, from lifestyle and nutrition adjustments to supplementation. Whether you’re battling hypothyroidism, Hashimoto’s, or hyperthyroidism, this episode will help move you in the direction of healing and optimizing your thyroid from the inside out.It&aposs important to remember that the information shared in this episode is for educational purposes only and should NOT be considered medical advice. If you suspect an underlying medical or hormonal issue, it&aposs always best to consult your doctor or medical practitioner. Tune in to discover how to boost your metabolism and get the body you deserve for your efforts. Don’t let your thyroid sabotage your health and fat-loss efforts any longer!Today, you’ll learn all about:4:00 What is the thyroid and its functions6:54 Symptoms of hypothyroidism and hyperthyroidism9:37 Identifying the root causes and triggers of thyroid dysfunction11:36 Lifestyle and nutrition adjustments to support your thyroid22:07 Supplements for thyroid support25:56 OutroEpisode resources:Get your FREE Heal Your Thyroid guideWatch this FREE video on how to setup MacroFactor and try MacroFactor FREE with my code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre tackling a hot topic that&aposs been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf.Now, if you&aposve been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they&aposre toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and heart disease.But hold up, let&aposs take a step back and look at what the actual evidence says. Despite the fearmongering, the truth is that there&aposs no compelling scientific data showing that seed oils are inherently harmful to our health.So, if seed oils themselves aren&apost the problem, what&aposs really going on here? Find out in today&aposs Quick Wits!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Sue Bush’s Physique Development Podcast.Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health.Enjoy my conversation with Sue Bush on the Physique Development Podcast!Episode ResourcesPhysique Development Podcast with Sue Bush Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue BushSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is big really beautiful? What&aposs the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What&aposs the key to optimal heart health?In this episode, Philip&aposs (@witsandweights) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring health markers, understanding LDL and saturated fats, mental health, high cholesterol, weight loss, and more. She also shares best practices for nutrition and exercise.Dr. Tiffany Di Pietro graduated from Magna Cum Laude with a Bachelor of Science degree in Psychobiology at 19. She became the youngest graduate of the College of Osteopathic Medicine at Nova Southeastern University. Dr. Di Pietro is passionate about educating the public about health, nutrition, and disease prevention. Her approach to healthcare is infectious positivity, and the rule she lives by is: BE NICE. Today, you’ll learn all about:0:00 Intro3:03 Debunking heart disease myths and the importance of preventative measures6:07 What health markers should be monitored7:32 The importance of understanding LDL in preventing coronary disease12:36 Threshold for saturated fats, and measuring inflammatory markers17:57 The significance of calcium scores and fiber21:56 Resistance training for heart health, especially for women23:41 How much walking affects cardiovascular health26:37 The impact of mental health on cardiovascular well-being29:01 Typical causes of high cholesterol in people who appear to be healthy30:26 Is big beautiful and/or healthy?36:06 Advice for someone struggling to lose weight41:54 Dr. Di Pietro’s "be nice" philosophy 44:18 Does genetically elevated LDL in perimenopause predispose you to higher cardiovascular risk?45:41 Testosterone and cardiovascular health concerns49:52 What question did Dr. Di Pietro wish Philip had asked54:29 Where to find Dr. Di Pietro55:01 OutroEpisode resources:Dr. Di Pietro&aposs IG:  @drtiffanydipietro and @dipietrohealth/ Website: DiPietroHealth.com Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor.This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results.I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It&aposs on a completely different playing field in its ability to adapt to you and your metabolism.Here&aposs the FREE video mentioned in the episode:📺 How to Setup MacroFactor the First Time--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue. If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.Today, you’ll learn all about:2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January?  I&aposm 5&apos8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?18:22 What&aposs your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?31:43 OutroEpisode resources:Submit a voice message for the next Q&ARelated Episodes:Ep 170: How Fast Should You Lose Weight for Fat Loss?Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and CardioSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.If you&aposre like most people, you&aposve probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.But what if this model is overly simplistic and doesn&apost actually reflect the complex realities of human physiology?This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.We&aposll explore why an uptick in exercise doesn&apost always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today we&aposre answering a question about protein intake and supplementation. We&aposll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.Veronica asked 5 sub-questions:Does every Whey Protein Isolate contain all essential amino acids?Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?Would plant protein have the same effect?Would it matter or would it be better if I take most my protein in my breakfast and dinner and not so high at lunch?What happens in the body if I go above the target protein intake? Will my body use it or store it? Can glycogen be converted to glucose?Get the answers in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the Friday LIVE #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the LIVE Friday #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn&apost seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals.Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle in Chilliwack, BC, and is the voice behind the popular Fit + Vibrant You Podcast. Philip invited Tanja to share a unique perspective on mindset: the idea that mindset is NOT everything. This challenges the popular belief that mindset is everything. They explore the limitations of the “mind over matter” approach and advocate for a balanced strategy that integrates mental and physical health. You’ll learn how thoughts and emotions impact hormonal balance and discover practical techniques to shift your mindset. Tanja brings a wealth of knowledge from her hands-on experience with functional lab testing, personalized wellness protocols, and mindset coaching. She helps her clients thrive by addressing not just what they do but how they think and what they believe about themselves and the world.Find out why mindset isn’t everything and how combining it with an understanding of body science is key to not just achieving but LOVING your health results.Today, you’ll learn all about:2:44 Definition and relevance of "mind over matter" in health and fitness7:19 Practical techniques for mindset shifts22:58 Impact of thoughts and emotions on hormonal balance33:27 Mindset strategies to change and improve stress39:17 The benefits and disadvantages of having an optimism bias44:05 Where is mindset alone insufficient47:28 Predictive biomarkers in functional lab testing and their impact on mindset coaching49:07 The role of outdoor activities in promoting mental and physical well-being52:38 The question Tanja wished Philip had asked53:18 Where to reach Tanja53:45 OutroEpisode resources:Podcast: Fit + Vibrant You Website: tanjashaw.com/Instagram: @tanja_shaw Facebook: www.fb.com/tanjashaw Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want to build serious strength and muscle mass in the most efficient way possible?Today, we&aposre talking about the importance of compound lifts and why they should be the foundation of your strength training routine.Join me on today&aposs Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size. Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We&aposre here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now?Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and poor sleep quality to inadequate nutrition and inconsistent training, each reason is thoroughly dissected to guide you toward sustainable fat loss. Philip also emphasizes the importance of mental health, supportive environments, and life events that can influence your success in a dieting phase. He discusses considerations such as hormonal imbalances, nutrient deficiencies, and significant life transitions, providing a holistic view of the potential challenges you may encounter on your weight loss journey. He encourages you to assess your current circumstances, manage stressors, and have contingency plans ready to navigate challenges effectively. Today, you’ll learn all about:0:00 Intro3:00 High stress levels4:00 Low sleep quality5:03 Poor nutrition8:58 Inconsistent training10:44 Injury or illness12:23 Pregnancy or breastfeeding13:45 Prioritizing mental health15:58 Unsupportive environments17:07 Underlying hormonal imbalances18:13 Nutrient deficiencies19:02 Upcoming major life event21:30 History of eating disorders23:13 Period of intense training25:14 Significant life transition27:20 Medication side effects cause weight gain31:28 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recomp and try MacroFactor FREE with my code WITSANDWEIGHTSRelated episode:Ep 170: How Fast Should You Lose Weight for Fat Loss?Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want to pack on muscle mass but confused about how many extra calories you need?Today, we&aposre diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat.But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which means that gaining one pound of muscle requires a different calorie surplus than gaining one pound of fat.===> Get the FREE Muscle-Building Nutrition Blueprint mentioned in the episodeJoin me on today&aposs Quick Wits as I break down the science behind the 2500 calorie rule for gaining weight and building muscle effectively.Or go to witsandweights.com/free for all our free guides.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.Kate invited me on her show to  discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they&aposre not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to make fat loss easier, without restrictive dieting.We also discussed what to do instead of constantly dieting to achieve sustainable results. I provided strategies for busting through weight loss plateaus and how we can work with our human nature instead of fighting against it. We also touched on whether low-carb diets may be holding people back from getting lean.Enjoy my conversation with Kate Galli! Episode resources:The Healthification Podcast with Kate GalliEp 163: The Most Important, Overlooked Secret to Sculpting a Body You&aposll Love with Kate GalliSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes?In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability.Sue’s journey in the fitness industry began in 2017, and she has since earned multiple certifications and competed in physique competitions for four seasons. With her passion for empowering women to prioritize their health and fitness, Sue specializes in helping individuals make sustainable lifestyle changes that align with their goals and schedules. Together with her husband, Alex Bush, and the rest of Team PD at Physique Development, Sue is committed to leading, educating, and inspiring generational change through the power of health and excellence.Today, you’ll learn all about:3:24 Why we love butts8:12 Benefits of glute development13:03 What to prioritize (training, nutrition) and how genetics play a role19:23 Approach to training (exercises, programming, and individual response)27:23 Training intensity and execution36:05 The importance of logging and taking videos42:53 The impact of exercise selection in glute training53:30 Training over 40 in the context of back health55:41 The question Sue wanted Philip to ask and her answer1:00:55 Where to find Sue1:01:30 OutroEpisode resources:Instagram: @suegainzVideo: How To Select Your Weight to Train with REAL IntensityFREE 4-Week Glute ProgramPhysique Development podcastSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is walking exercise or not? Does it even matter?Today, we&aposre tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who&aposs always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.Join me on today&aposs Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique?In this episode, Philip (@witsandweights) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from each approach. He discusses how to incorporate diet breaks and refeeds for optimal results, providing you with practical strategies for long-term, sustainable diet management that will leave you feeling motivated.Whether you’re a beginner looking to lose your first 20 pounds or an experienced dieter aiming to get shredded, this episode serves as a valuable guide. Philip aims to give you a clearer understanding of how to navigate your weight loss journey, emphasizing the importance of making informed, strategic choices for your individual goals and lifestyle.Today, you’ll learn all about:2:25 How fast CAN you lose weight without losing muscle mass12:37 The benefits of the slow and steady approach16:39 The conservative fat loss approach22:17 Incorporating diet breaks for mental and metabolic benefits24:32 The standard fat loss approach34:47 Incorporating refeeds, not cheat days, for the mental break37:39 The mini-cut or aggressive approach45:41 The micro-cut or rapid fat loss approach54:23 How to choose the fat loss approach that is right for you1:00:00 OutroEpisode resources:Learn about Weights Physique University (now open for enrollment at a new, more affordable bi-weekly price)Related episodes:Ep 104: Fat Loss vs. Weight LossEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Ep 156: How to Lose 1000 PoundsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is the pursuit of being skinny the key to happiness?We&aposre diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it&aposs easy to fall into the trap of equating being skinny with being happy. But here&aposs the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals.We&aposll explore this common misconception, discuss the importance of body composition over scale weight, and I&aposll walk you through the powerful "5 Whys" technique to uncover your true motivation for your physique goals on today&aposs Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight.Here are the two questions:1. How should you adjust your nutrition for an upcoming powerlifting meet?John is preparing for two powerlifting meets and wants to maintain strength without gaining excessive fat. He&aposs currently at 200 pounds with 22-26% body fat and tracks his food intake. Given his goals and current stats, what nutrition approach would be most suitable for his upcoming meets?2. What to do if you stop tracking because your adherence is slipping but you&aposre afraid of regaining your weight back?Valerie has been tracking her food intake for over a decade, most recently using MacroFactor for six months. Despite losing 7 pounds, her adherence is slipping, and she&aposs considering taking a break from tracking. She&aposs concerned about potential weight gain and seeks advice on how to approach this new phase while maintaining protein intake and regular workouts.Get the answers in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How long should you rest between sets? What to do if you&aposre gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today&aposs episode, fitness expert and coach Jeff Hoehn joins Philip (@witsandweights) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight gain, the optimal rest intervals for muscle growth and strength, and the impact of sleep on cutting cycles. Jeff Hoehn hosts the podcast The Mind Muscle Connection. His podcast stands out for its science-based approach to fitness and nutrition, and the mental aspects of achieving overall wellness. Jeff&aposs podcast covers a range of topics, including the often-neglected topic of body recomposition. For those who don’t want to bulk or cut exclusively, his workshops offer a holistic approach to achieving the best of both worlds.  Today, you’ll learn all about:6:24 How long should you rest between sets for muscle growth and strength?16:17 Are there too many cons of cutting during periods of low sleep? Should I just stay at maintenance calories?23:50 I&aposm gaining a little too much weight in a building phase. What do I do?41:10 How do I adjust my programming during the transition from a bulk to a cut? Which training variables are most important?48:58 Is menopause and weight loss resistance a thing? Related to this, what&aposs your advice on programming and nutrition for women over 50?58:28 How do you "prep" before a season of "going nuts" with food (Thanksgiving, Christmas, etc.)?1:06:30 OutroEpisode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women!There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today&aposs Quick Wits. This is a module from the Menopause Fat-Loss Formula course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip  (@witsandweights) dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be?Philip cuts through the noise, reveals the hard facts, and dismantles the myths surrounding reverse dieting, backed by science and practical insights. He dives into the metabolic science, behavioral psychology, and practical alternatives that work far better for post-diet recovery and long-term weight maintenance. If you&aposre considering reverse dieting after your cut, listen all the way through so you understand both the mechanisms AND the more time-efficient strategies Philip will give you so you don’t ever need to reverse diet again. It’s time to rethink your approach and embrace smarter, more efficient methods!Today, you’ll learn all about:4:28 What is reverse dieting6:48 Metabolic adaptation10:01 Regaining body fat and maintenance calories17:06 Does it increase your starting metabolic rate?20:08 What to do instead of reverse dieting25:00 Why people do the reverse diet32:31 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recomp and try MacroFactor FREE with my code WITSANDWEIGHTSRelated episodes:Ep 96: Why Reverse Dieting Doesn&apost Work Like You Think (and What to Do Instead)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What&aposs the difference between tracking and "counting" calories?It&aposs a little bit of art. It&aposs a little bit of science. You will definitely learn why one is different than the other and what&aposs important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience.===> Learn more about WWPU here--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach,  training principles and methods, and what he’s been up to lately.If you don’t already know him, Andy Baker is a highly sought-after strength coach, personal trainer, competitive raw and drug-free powerlifter, and co-author of two best-selling books on strength training.Andy’s books and programming changed my life when I finally figured things out and got my act together back in 2020 and did my first novice linear progression with Starting Strength. I’ve since run several of his programs, my favorite being The KSC Method for Power-Building, and I’ve been a group client of his Baker Barbell Club since 2021.Unlock the secrets of effective strength training with Andy Baker, a strength coach whose expertise spans from military fitness to running a successful barbell club. Our conversation promises insights that transcend the usual workout chatter, focusing on how to craft a regimen that&aposs as enjoyable as it is sustainable. Andy and I dissect the principles of programming that hold true whether you&aposre a gym rookie or a seasoned weightlifter, offering guidance on how to pursue strength, enhance body composition, and safeguard long-term health.To check out the original episode (including full timestamps and links to Andy&aposs website and podcast), check out:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerYou might also like the more recent interview of Andy about bodybuilding:Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular PhysiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition?Today, Philip (@witsandweights) welcomes Haley Fountain, a women&aposs health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She&aposs also a yoga instructor, model, and actress.In this episode, you will learn about the world of thyroid health. This complex issue impacts your weight, metabolism, sleep, and mental health. Haley will guide us through managing weight with a thyroid condition, the role of minerals in thyroid function, and the importance of exercise and nutrition. They&aposll also explore how the mind-body connection and sleep contribute to thyroid health. Haley is dedicated to empowering women to thrive. She offers personalized coaching, organizes events, and hosts retreats to create a supportive environment for women to connect with their health and well-being. Her approach is to provide accessible and practical information, regardless of where individuals are on their health journey. Whether someone is dealing with thyroid issues or simply seeking to expand their knowledge, Haley&aposs expertise promises to be valuable.Get the 13-minute bonus Q&A video interview with Haley on thyroid healthToday, you’ll learn all about:2:11 The importance of the thyroid and its function4:26 The conditions associated with the thyroid6:05 Hormones vs. lifestyle8:22 The role of the thyroid in metabolism and weight management12:27 How do you approach meal spacing and diet18:36 The link between minerals, supplementation, diet, and thyroid health27:33 How to test for mineral deficiency33:04 Exercise for thyroid health35:45 The impact of the third leg of movement 37:29 Specific foods that are helpful for the thyroid41:22 The value of sleep, naps, and yoga45:22 What Hely wished Philip had asked48:19 Where to learn more about Haley48:47 OutroEpisode resources:Haley’s website: holisticinhouston.com/ IG: @holistic_in_houston YouTube: @holisticinhouston1Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Think spending more time in the gym is how to look like you lift? Think again.There&aposs one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we&aposre going to talk about that on today&aposs Quick Wits. Ever feel like you&aposre a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let&aposs reveal the culprit behind why your gym efforts aren&apost translating to that superhero silhouette you&aposre after. Today, I am tearing down the misconceptions that keep your gains under wraps. We&aposre not just lifting weights; we&aposre lifting the veil on creating an anabolic environment, the necessity of a calorie surplus, and the optimal path to muscle visibility. This episode is your ticket to a smarter workout regimen that ensures you&aposre not only feeling Herculean on the inside but also looking the part.Forget the frustration of progress that feels glacial and those years that seem wasted in search of muscle definition. I break down evidence-based strategies for a controlled calorie surplus that meshes with your body’s needs like a glove.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.Today, you’ll learn all about:1:59 Wins from the WWPU community6:48 Common misunderstanding about body recomp10:57 Underlying body recomp mechanisms13:47 Three categories of body recomp19:37 Using nutrition for body recomposition27:20 Setting your macros28:47 The significance of effective strength training31:09 Benefits of proper training and building muscle mass33:40 Peri-workout nutrition36:34 Optimizing health and hormone status39:59 The importance of mindset44:02 Final thoughts on body recomp48:27 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recompTry MacroFactor FREE with my code WITSANDWEIGHTSRelated episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream PhysiqueSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you&aposre pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you&aposre racing against the clock in the gym, trying to squeeze in those exercises? We&aposre sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.This episode isn&apost just about fast-tracking your fitness; it&aposs about optimizing every minute for maximum results. We&aposll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance. Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you&aposre a busy professional or a time-strapped fitness enthusiast, you won&apost want to miss the game-changing strategies we&aposre unpacking to revolutionize your upper body workouts.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5&apos10 with 25% body fat or really whatever your stats are and your background?We are answering 4 questions today:Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains?What is the best diet to lower my cholesterol (omnivore, carnivore, keto, Mediterranean, etc.)?Can I still build lean muscle while in a calorie deficit as long as the protein is high?Is body recomp realistic for me at 200 pounds, 5&apos10", 25% body fat. I lift 5 days a week, cardio 2-4 days.Get the answers in today&aposs Weekend Q&A bonus episode.Mentioned in the episode:Get MacroFactor for free with code WITSANDWEIGHTS---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip (@witsandweights) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors. Paul also discusses the different faces of perfectionism and what fuels them. It’s time to understand your motivations and free yourself from unrealistic expectations.Paul is a master at hacking the human psyche. Having helped everyone from elite athletes at the pinnacle of their sports to high-flying entrepreneurs and professionals across multiple fields, Paul has spent the last 15 years crafting his approach, which combines hypnosis, subconscious reprogramming, and mindset shift training. This approach is all aimed at one thing — helping you break free from the chains of self-sabotage, overcome mental roadblocks, and shatter the glass ceilings of limiting beliefs.Paul is also a Registered Dietitian, Certified Strength and Conditioning Specialist, and Certified Hypnotherapist, and he hosts The Unstuck Yourself podcast. You are going to love his insights on how to stop procrastination and perfectionism dead in their tracks so you can finally get unstuck in your health and fitness journey.Today, you’ll learn all about:2:54 Understanding the subconscious mind9:32 Psychology and mechanisms of self-sabotage12:51 Identifying and transforming sabotaging behaviors21:55 Psychological triggers of procrastination33:44 Perfectionism tendencies and childhood influences38:58 Different types of perfectionism and overcoming them44:14 Techniques to align desire and action against perfectionism47:19 What is the core emotional home50:18 The question Paul wished Philip had asked51:26 Where to find Paul51:50 OutroEpisode resources:Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul SalterPaul&aposs IG: @paulsaltercoachingThe Unstuck Yourself Podcast1:1 Hypno-Mindset and Performance CoachingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you&aposre not sure exactly what it means or how to use that information.We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today&aposs Quick Wits!Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging data for self-discovery and experimentation. He also recommends using tools like MacroFactor for nonjudgmental food tracking and dynamic metabolism adjustments.Philip aims to help you transform food logging into a pleasurable and helpful experience, focusing on the big picture, maintaining a neutral mindset, and celebrating progress. He provides practical tips and tools to enhance the food logging process and promote a healthier lifestyle.Also, this is the LAST WEEK to enroll in Wits & Weights Physique University (WWPU) at the 40% OFF launch price.  Take advantage of this incredible discount now!===> Click here to learn moreToday, you’ll learn all about:5:26 What is food logging8:03 Principles of food logging and practical tips11:25 Neutral self-awareness, instead of judgment17:30 Efficient practices for food logging19:18 What to log and not to track24:11 Celebrate your progress and positive changes27:07 Dynamic food logging app31:31 OutroEpisode resources:Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)Get MacroFactor for free with code WITSANDWEIGHTSGet New Physique-Focused Workout Programs Every Month in the Wits & Weights Physique University (WWPU) - This is the LAST WEEK to join Wits & Weights Physique University (WWPU) at a massive 40% DISCOUNT before the launch. Get in on this incredible deal now!===> Click here to enroll at 40% offSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today&aposs Quick Wits.Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever chased the number on the scale only to find yourself back at square one?This conversation is from my appearance on Megan Dahlman&aposs podcast, Self Care Simplified.Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not be as effective in our 40s, 50s, and beyond.Throughout our conversation, we covered the importance of understanding body composition and its role in fat loss. I also shared 3 guiding principles for achieving true, sustainable fat loss and how to incorporate them into your life.If you&aposve ever felt frustrated, confused, or defeated in your pursuit of fat loss, this episode will break it down into simple, attainable steps.Enjoy my conversation with Megan Dahlman on Self Care Simplified!Episode ResourcesSelf Care Simplified podcast with Megan Dahlman Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What is the most important thing in your life and how can you take care of that to create a body you&aposll love?Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You&aposll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself.Kate has extensive qualifications, including being a Master Personal Trainer for 18 years, a Life Coach, and an NLP Practitioner. She is also committed to plant-based nutrition, a path she&aposs been dedicated to for the past eight years. She uses this approach to help thousands of individuals sculpt the body and life they love with the confidence to go with it.Kate&aposs work is fueled by her ambitious vision: a world where fitness and compassion go hand in hand to create a fit, strong, happy, and healthy planet. She believes in the power of mindset, of CHOOSING to eat and move in a way that is sustainable and consistent with your lifestyle AND values.Today, you’ll learn all about:2:49 The importance of self-care7:01 Self-talk and labels you assign to yourself13:03 Elicit your values and beliefs 19:39 Lock and load the big rocks that make you happy25:55 Filter the people you spend time with33:27 Create a not-to-do list38:45 A 24-hour digital  detox43:27 Realistic for yourself and the people you love53:23 Easy quick fixes55:50 The question Kate wanted Philip to ask57:05 Where to find Kate57:42 OutroEpisode resources:Kate&aposs podcast: The Healthification PodcastThe Plant Positive JournalInstagram: @strongbodygreenplanetSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!On today&aposs Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:👉 Just click here to get your free physique-focused workout programsWhat is Wits & Weights Physique University (WWPU)?===> Click here to learn more--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you&aposve always dreamed of?What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health?Today, Philip (@witsandweights)  talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of nutrition in supporting your goals. He also discusses the physical and mental benefits of bodybuilding, how to set achievable goals, keep track of your progress, and how to keep improving.  You will learn practical tips and strategies to help you change your body and get the look you’ve always wanted.Philip is also thrilled to announce that enrollment is now open for the new Wits & Weights Physique University (WWPU). This comprehensive fitness program, designed by Philip and his team, provides everything from personalized nutrition plans to diverse courses and monthly workout programs tailored to different goals. The program caters to all levels of fitness, with access to gym or home workout plans, and even a specialized lower body program for women. The community offers weekly live coaching and individual guidance. To join, visit witsandweights.com/physique.  It’s a monthly program that you can cancel within the first 21 days and get your money back. So, you have nothing to lose and much to gain, including muscle!Today, you’ll learn all about:6:26 Defining bodybuilding10:47 Mental and emotional impact of bodybuilding12:51 Bodybuilding vs. powerlifting14:49 The sport of bodybuilding16:20 Setting realistic goals21:59 Individual response to training and nutrition26:55 Equipment and resources for training32:58 The principles of bodybuilding: progressive overload, volume, and frequency38:32 Rep ranges and rest intervals: finding the optimal balance42:36 Training to failure: pushing your limits safely44:34 Mind-muscle connection: The power of visualization47:58 Importance of form: safeguarding your body and progress50:39 Tracking progress: monitoring and adjusting for growth54:19 Motivation and mindset: Keys to long-term success56:38 Embracing the journey: Finding rewards in the process1:01:21 OutroEpisode resources:Get New Physique-Focused Workout Programs Every MonthSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results?We are covering all that and more on today&aposs Quick Wits.Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:👉 Just click here to get your free physique-focused workout programsWhat is Wits & Weights Physique University (WWPU)?===> Click here to learn more--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

When you&aposre forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism?We are answering two questions today:When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur?How do I get more muscle to increase my daily expenditure?Get the answers in today&aposs Weekend Q&A bonus episode.Tune in to learn why muscle deterioration isn&apost as swift as you think, and how a high-protein diet and even minimal resistance training can stall any unwelcome muscle shrinkage.We&aposll also discuss adjusting your nutrition to align with your activity level, ensuring you&aposre fueling your body to best support muscle maintenance. ---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health?In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health.Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and lifestyle in the context of your health and offer practical solutions for adopting a sustainable, energy-boosting diet without relying on restriction or willpower. They even get into thyroid function and how to manage thyroid issues.Jay is a health coach and independent health researcher with a rich neuroscience and exercise physiology background. Instead of traditional medical school, Jay chose a different path to explore health. He believes that our health’s true foundation lies in maximizing cellular energy.As the host of The Energy Balance Podcast, Jay champions this bioenergetic view, focusing on maximizing cellular energy as the cornerstone of vitality. His mission is to empower men and women worldwide to achieve freedom from low-energy symptoms and chronic health issues to maximize their cellular energy and optimize their health using a personalized bioenergetic approach.Today, you’ll learn all about:2:17 Explaining the bioenergetic diet and its differences from traditional diets6:31 Pillars of the bioenergetic approach9:01 Energy expenditure and metabolic rate10:33 Low-carb diet for diabetics, and during fat loss14:39 Digestive health and energy production18:29 The role of bioenergetics in body composition22:46 Understanding endotoxins29:15 Linking bioenergetics to mental health and cognitive improvement39:22 Differentiating between hormesis and chronic stress effects on health43:11 Mitigating negative impacts of modern lifestyle and diet culture49:44 The significance of lifestyle/diet on thyroid function and management insights55:15 One question Jay wished Philip had asked 57:31 Where you can learn more about Jay and his work58:30 OutroEpisode resources:The Energy Balance Podcast The Energy Balance Food Guide (1-page infographic) - jayfeldmanwellness.com/guide Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something&aposs missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren&apost doing the same. Today&aposs Quick Wits is all about elevating your game and your success by doing it as part of a community, and in this episode Philip shares two ways that you can do that. Two amazing communities you can join for like-minded support, accountability, and pushing yourself to become the best version of yourself:Wits & Weights Facebook community (free)Wits & Weights Physique University (join the pre-sale early notification list)--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health. Philip bases his notes on the FREE Metabolism audit that you can take on the Wits and Weights website for a personalized assessment: https://www.witsandweights.com/free-metabolism-assessment Today, you’ll learn all about:3:25 Five-star reviews6:32 Misconceptions about the "eat less, move more" advice8:22 The importance of muscle mass for metabolism9:53 Supporting muscle growth with protein11:04 The principles of strength training and overload14:07 Fueling your body and staying active21:16 Avoiding sedentary behavior22:30 Why the "eat less, move more" approach is destructive25:17 Hydration, sleep, and stress management30:05 Chronic stress and its effect on metabolism32:56 Whole/unprocessed foods, dairy, grains, and alcohol42:17 Personalized metabolism audit for optimal health43:49 OutroEpisode resources:Take the FREE Metabolism audit to learn about your metabolic flexibilitySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if there&aposs a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals?In today&aposs Quick Wits as we explore this little shift in your approach that will give you massive results. --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Jen Rulon&aposs podcast, The Everyday Healthy Human.Jen invited me on her podcast to 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. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change.Throughout our conversation, we highlighted the importance of focusing on strength, adopting a flexible approach to nutrition, and finding joy in the process of transformation. You&aposll learn why an evidence-based approach is crucial for navigating the often-confusing world of fitness and nutrition.Enjoy my conversation with Jen Rulon on The Everyday Healthy Human podcast!Episode ResourcesThe Everyday Healthy Human podcast with Jen Rulon Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today&aposs episode.Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps in reserve (RIR), proximity to failure, minimum effective volume for muscle growth, and more.Steve&aposs journey in the fitness world began after a near-death experience at the age of 20 where he suffered a severe head injury. During his recovery, he discovered bodybuilding, which helped him regain control of his life and ignited his passion for self-improvement.With over a decade of gym experience and years of coaching experience, Steve has definitely made a name for himself in the world of natural bodybuilding, placing second at the WNBF World finals in 2021. Steve&aposs approach to training and nutrition is grounded in the latest scientific research, which he combines with extensive practical knowledge to help his clients achieve outstanding results.Today, you’ll learn all about:3:19 The link between bodybuilding and personal values8:16 "Training hard" for hypertrophy13:56 RIR and proximity to failure vs. other hypertrophy principles19:20 Assessing repetition ranges28:42 Applying research findings to individual training39:43 Assessing and optimizing individual response to training44:52 Full Range of Motion (ROM) vs. partial reps52:22 Developing personal heuristics for effective training59:39 The question Steve wished Philip had asked1:01:35 Where to find Steve1:02:20 OutroEpisode resources:Steve’s coaching and podcast website: revivestronger.comIG: @revivestrongerThe Improvement Season PodcastSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer...It&aposs NOT weight loss.Forget what you&aposve been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who&aposs been fixated on the bathroom scale, prepare to shift your focus to the real powerhouse of health.Find out what it is on today&aposs Quick Wits.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Why does hunger strike when you&aposre cutting calories? Do you want to know the best way to curb hunger during fat loss?In this episode, Philip  (@witsandweights) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an important role in these real-life hacks.Today, you’ll learn all about:2:51 Hunger during a calorie deficit4:45 The science of hunger7:46 Cortisol&aposs role in hunger and appetite10:55 Managing hunger with quality of sleep12:34 Influence of the senses on hunger19:22 Nine hunger hacks35:40 OutroEpisode resources:Download Your FREE Hunger Hacks GuideSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Don&apost eat this, don&apost eat that. Are you sick and tired of all the don&aposts when it comes to diet? All the no&aposs and the can&apost&aposs and the bad&aposs?We&aposre getting rid of all of that. We&aposre going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today&aposs Quick Wits.Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket to embracing additive nutrition, a joyous pivot from what you &aposcan&apost have&apos to what you &aposcan add&apos to enhance your health and vitality. You will learn about a perspective on eating that celebrates the diversity of foods that can enrich your meals and your life. Today, we&aposre all about enriching your plate with the essentials our bodies crave, from proteins that repair and build muscle, to fibers that bolster our digestive health. It&aposs not just about the food; it&aposs about cultivating a positive relationship with eating, acknowledging it as a nurturing act rather than a source of guilt. Let&aposs revolutionize the way we think about meals, focusing on the satiating power of nutritious choices to naturally replace those less beneficial eats. Join me, and let&aposs transform not just our diets, but our approach to food as the nourishing fuel propelling us toward our goals.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you frustrated with a lack of progress, even though you&aposve been working hard? Maybe you&aposve been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that&aposs coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show.Tune in to today&aposs bonus episode for all the details behind the new Wits & Weights Physique University (launching in April 2024).Join the pre-sale early notification list hereWhat is Wits & Weights Physique University?WWPU is a game-changing solution for ambitious individuals in their 30s, 40s, and beyond who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels.Your dream physique is finally within reach.Join the pre-sale early notification list hereSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research.In this episode, they discuss progressive vs. aggressive calorie deficits, when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill&aposs research lab is currently planning. In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you&aposll find a summary of the two studies discussed today and real-world guidance from two industry experts. Today, you’ll learn all about:2:29 Bill&aposs thoughts on the experiment based on his protocol8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting11:58 Optimal training program for rapid fat loss17:03 No resistance training for the most aggressive plan21:43 New research study on menopause and rapid fat loss25:18 Exclusion criteria for the new research and the purpose of walking28:22 Measuring metabolic rate and other considerations for the study32:43 Progressive vs. aggressive caloric deficits and how to start40:56 Dirty bulking (Issue 18, Study 1)44:35 Muscle vs. fat gain limits51:15 Anti-anabolic effects of keto (Issue 18, Study 2)55:15 OutroEpisode resources:IG - @billcampbellphd&aposBody by Science&apos Research Review - billcampbellphd.comPhilip’s Rapid Fat Loss Guide with the micro-cut protocol inspired by Dr. Bill CampbellEp 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhDSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.We&aposre going to walk through a hypothetical client&aposs journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there&aposs a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals. Philip touches on the societal trend of repetitive dieting attempts and weight fluctuations, shedding light on the struggles individuals face in maintaining sustainable results. He talks about the dangers of perpetual dieting and yo-yo weight cycles, emphasizing the importance of preserving muscle mass during weight loss. He also discusses the significance of strength training and muscle building for overall health and body composition.Today, Philip also introduces the upcoming launch of Wits & Weights Physique University, a dynamic semi-private group coaching program meticulously designed to elevate your fitness journey. This experience is tailored to empower you with personalized nutrition and strength training strategies. 🎉 Pre-Sale Alert! Be among the first to secure your spot at an exclusive pre-sale price! Join the pre-sale list now and receive priority access to join Wits & Weights Physique University. Just 10 spots will be available before the price goes up.👉 Join the Pre-Sale ListDon’t miss this opportunity to transform your physique and enhance your well-being.Today, you’ll learn all about:4:27 Wits & Weights Physique University10:50 The truth behind dieting cycles15:00 Weight loss vs. fat loss16:31 Breaking free from traditional dieting21:24 The importance of body composition24:53 Put a plan in place27:15 Improving body composition through strength training31:05 Training has to be hard, and reframing your mindset43:17 OutroEpisode resources:Join the Wits & Weights Physique University Pre-Sale ListBody by Science Monthly Research Review (Dr. Bill Campbell)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core.Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Karen Martel’s  The Hormone Solution Podcast.Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice on optimizing workout routines to maximize results while minimizing time spent in the gym.You’ll hear about the role of macros in women&aposs health post-40, the flaws in the "eat less, move more" mantra, and the benefits of strength training for managing insulin resistance. We also discussed the importance of nutrient timing, electrolyte balance, and tracking progress using metrics beyond just the scale. We talked about some amazing clients who combined proper nutrition with lifting weights, and how this holistic approach can improve your health dramatically in midlife.Enjoy my conversation with Karen Martel!Episode ResourcesThe Hormone Solution Podcast with Karen Martel Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more?Today, Philip  (@witsandweights)  speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health.Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you how to find clarity, tackle stress, and make sleep your secret weapon for fat loss and muscle gain. They also discuss nutrition myths, meal timing, and intermittent fasting, plus effective strategies for training smart, given your recovery capacity and joint health.Brian is one of the good ones in the industry. He cuts through the noise, avoids fads and quick fixes, and gets real results. He&aposs been in the health industry for almost 20 years, coaching middle-aged men on how to build strength and healthy habits they can use for the rest of their lives.Brian has a background in Functional Diagnostic Nutrition. He is in the business of making health transformations tangible, focusing on what really works over the long term. Today, you’ll learn all about:2:53 Personal connection that led to the principles6:33 Clarity in health goals and its impact on motivation and adherence9:34 Journaling to align the mindset and setting a baseline16:00 Managing stress in busy lifestyles, including stress reduction techniques like meditation22:03 What to do when stress levels are high24:38 The role of sleep in fat loss, muscle gain, and performance, including quality improvement tips29:12 Core nutrition principles32:19 Intermittent fasting insights38:16 Debunking nutrition myths41:10 Meal timing effects on metabolism and energy44:06 Training strategies for men over 40, focusing on joint health and balancing various activities52:05 The question he wished Philip had asked55:12 Where to find Brian55:40 OutroEpisode resources:Brian&aposs Podcast: GET LEAN, EAT CLEANWebsite: briangryn.comIG: @brian_menshealthThe Stepladder System – https://www.stepladdersystem.com/Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

I can&apost tell you how many times somebody said, "but my body fat scale says I&aposm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We&aposre going to explore the accuracy of these devices and what you should be doing instead on today&aposs Quick Wits.Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It&aposs time to uncover the truth behind body fat measuring devices that are often seen as the ultimate arbiters of our fitness progress. We discuss the pitfalls of relying on popular gadgets like BIA scales and DEXA scans for accurate body composition data. You&aposll learn why variables such as hydration, food intake, and the time of day can make a mockery of your measurements and how to avoid being led astray by these fluctuating figures.Instead of chasing elusive accuracy with high-tech tools, I argue for a return to basics. I extol the virtues of time-tested methods, showing how they provide a reliable and cost-effective alternative to monitor your body composition over time. Embrace the simplicity of traditional techniques and tune in to your own perceptions of fitness. Join me in stripping away the complexity in today&aposs episode!--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you&aposre sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode.Today, Philip (@witsandweights) invited two women from the Wits & Weights community, Elizabeth and Brienne, who have firsthand experience with medical gaslighting and will share their stories. Liz, a medical professional herself, will share her journey of fighting for a hypothyroidism diagnosis at a young age when doctors didn&apost believe it was possible. And Bree will detail her decade-long battle with mysterious symptoms before finally getting to the root of her hormone issues. They also talk about the incredible resilience and self-advocacy of women like Liz and Bree, who had to fight for the care they deserved. If you&aposve ever had a doctor make you doubt your own reality, if you&aposve ever been made to feel like your pain wasn&apost real or your concerns weren&apost valid, this episode is for you. As a nutrition coach, Philip supports everyone&aposs complete agency and advocacy of their health.If you ARE a healthcare provider, we hope this conversation will be a call to action to ensure you&aposre listening to, hearing, and validating what your patients are telling you. It&aposs time for women to be heard, believed, and properly cared for the way we all want to be.Today, you’ll learn all about:4:14 How they found the Wits & Weights community7:03 Elizabeth&aposs story of hypothyroidism at a young age12:44 Brienne&aposs decade-long journey before hormone issues were identified 16:30 The emotional toll of having health concerns repeatedly dismissed26:17 Strategies for self-advocacy and pushing for proper testing/diagnosis29:01 Red flags and signs that a patient is being medically gaslit38:12 Advice for listeners facing similar struggles with being heard by doctors43:36 Thoughts on holistic and functional doctors (alternative / complementary medicine)48:15 The power of sharing stories to validate others and spark change55:45 How to connect with Liz and Brienne56:15 OutroEpisode resources:Brienne on IG – @ModernMountainHomesteadLiz on IG – @fitnurseliz3Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you think you&aposre strong, or perhaps you&aposre not sure? Let&aposs put that strength into perspective. Today we&aposre going to dive into relative strength standards! We&aposre going to look at some of the numbers and what exactly they mean for you in today&aposs Quick Wits.Shout out to Carl B. for suggesting this topic!Today we navigate the landscape of what it means to be &aposstrong&apos in a world where raw lifting numbers are just part of the story. We&aposre not just seeking to inflate our egos with impressive weight totals, but rather to understand strength as a personal scale, finely tuned to our body weight. It&aposs about finding your own version of strength, from the novice gym-goer to the seasoned lifter, and setting benchmarks that resonate with your individual fitness journey.We&aposll explore the big lifts, providing a tailored breakdown for different body weights, and uncovering how changing body dynamics influence our perception of progress. Learn about the subtle ways that maintaining or boosting your lifts as your body evolves can serve as a barometer for true strength gains. Whatever skill level you are, this episode aligns metrics with aspirations, pushing you from &aposI think I&aposm strong&apos to &aposI know I&aposm strong&apos. So, tighten your weight belt and prep for a session that lifts more than just barbells—it lifts the veil on what strength really means for YOU.--“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

You spoke, and we listened! Today, we&aposre diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show.And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you&aposre wondering what that’s all about, join our Facebook group using THIS LINK for other livestreams like this, early podcast releases, live trainings, workshops, and masterclasses, group support and accountability, and the weekly Live Q&A I do every Friday. Just click HERE to join the free Wits & Weights Facebook community.Episode resources:Episodes on menopause, hormones, and female-specific training:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelEp 86: Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph GaudreauEp 135: The Truth About Testosterone for Women’s Health with Karen MartelEp 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-SempleAn easy way to find transcripts and search every episode of the show:Go to Listen Notes and search every episodeFor practical tips on hitting your macros and fueling your gains while traveling, download this FREE Eating Out Guide:Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals.Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are often misconstrued in the fitness industry. Today, he shares his expertise in three big areas we&aposre hearing a lot about: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation.Jordan has over 15 years of experience as the mind behind Jordan Lips Fitness and offers both 1-on-1 and group coaching. His online group programs, including &aposThe Hyper Trophies&apos for the gym and &aposHome Bodies&apos for those working out from home, are designed to respect your time and lifestyle. And it doesn&apost hurt that Jordan deeply understands biomechanics, nutrition, and individualized program design. His podcast, "Where Optimal Meets Practical," is focused on optimizing your training, nutrition, and mindset but doing so in a practical way. Today, you’ll learn all about:2:50 Time-efficient hypertrophy7:29 Intensity techniques for muscle growth11:52 SFR and time efficiency13:58 Muscle-building for beginners16:03 The foundation of strength 19:25 Workout splits based on experience level24:27 Cardio for lifters40:04 Cardio during the fat loss phase43:12 Defining metabolic adaptation50:47 Does metabolic adaptation accelerate?55:02 Are diet breaks/refeeds psychological?59:46 The effects of hormones, alcohol, sleep, and stress on metabolic adaptation1:03:19 Philip&aposs metabolic adaptation after his surgery1:06:38 The question Jordan wished Philip had asked1:10:35 Where to find Jordan1:11:01 OutroEpisode resources:IG: @jordanlipsfitness Podcast: jordanlipsfitness.com/podcast/ YouTube: https://www.youtube.com/channel/UCA1dws6_fvP1ue7auf31QOQ/featured Group training programs for people in the gym or at home: https://jordanlipsfitness.com Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you are chasing muscle growth, there is one principle above all others that you just can&apost ignore if you want to see gains (and it&aposs not progressive overload!).We uncover the non-negotiable secret of getting stronger on today&aposs Quick Wits.It&aposs time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You&aposll walk away with actionable insights to apply to your next workout and the understanding necessary to fine-tune your approach to muscle growth.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more. Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint, that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase.Today, you’ll learn all about:1:16 Why would you gain weight on purpose?3:58 What is bulking, and what drives it?6:13 Why Philip doesn&apost recommend scales of fat percentage sensors?7:52 Four different bulking scenarios2:07 Your rate of gain and tracking what you eat 15:16 How do you distribute your macros?18:32 Should you eat carbs before or after a workout?23:26 How do I compensate for missing carbs after cutting out alcohol?24:13 Do you adjust the next few days if you exceed your calories?25:22 Training principles30:11 New mantra to frame your mental state32:10 Things you can track35:05 Philip&aposs muscle-building phase41:35 OutroEpisode resources:Get your FREE Muscle-Building Nutrition BlueprintEp 141: Why I’m Getting Fluffy Before I Get JackedEp 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I&aposm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today&aposs Quick Wits.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio.One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. Enjoy my conversation with Andrew Romeo!Episode summary:We unravel the secrets to striking the perfect balance in your physique. From the fervor of CrossFit to the meticulous craft of bodybuilding, I&aposve navigated through my own fitness evolution and emerged with a trove of evidence-based nutrition truths to share. This episode isn&apost just about packing on muscle; it&aposs about doing so with precision, debunking industry myths, and understanding the critical interplay between muscle gain, fat loss, and the power of a consistent, well-structured diet.Philip Pape is an engineer turned nutrition coach who brings a unique data-driven perspective to the art of Physique Engineering. We delve into the nitty-gritty of creating a personalized nutrition plan that transcends meal choices to encompass sleep, stress, and overall lifestyle. Philip opens up about his post-surgery nutrition journey, maintaining gains while on the mend, and we explore the innovative, client-centered strategies that have shaped success stories far and wide.We wrap up this enlightening discussion by dissecting the complexities of metabolism, fat loss strategies, and the indispensable role of weight training in sculpting your ideal body. From busting through plateaus to understanding why professional guidance outshines the myriad of free online advice, this episode packs a punch. We also shine a spotlight on the essential supplements that fortify your health and body composition efforts. Ready to fine-tune your fitness approach? Tune in and transform with confidence.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip  (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves. Josh, also the host of ReversABLE: The Ultimate Gut Health Podcast, knows all about the connections between your gut and the rest of your health, body, and mind. And it was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Josh has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on a holistic approach to gut health.  Get an EXCLUSIVE bonus interview with Josh on home gut health tests, pre/probiotics, the connection between gut health and urinary tract infections in women, and more. Click here: https://witsandweights.com/bonusToday, you’ll learn all about:2:15 Personal connection to gut health4:41 Gut bacteria and its impact on hormones 7:19 The role of gut bacteria in weight loss12:06 Gut microbiota imbalances and hormonal disruptions13:57 Factors altering gut bacteria and strategies for a healthy gut16:09 Gut health, imbalances, and inflammation21:36 Strategies for a healthy gut bacteria25:29 Nutritional principles and gut repair27:08 Food choices and nature&aposs influence31:52 The role of fiber, pre/post/probiotics38:20 Intuitive eating41:54 Effects of exercise on gut bacteria43:24 The question Josh wished Philip had asked45:29 Where to learn more about Josh46:18 OutroEpisode resources:ReversABLE: The Ultimate Gut Health Podcast - reversablepod.comWebsite: The Gut Health Solution – gutsolution.caFacebook: @joshdech.healthIG: @joshdech.healthSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you think progress in the gym or setting PRs is all about motivation, think again. In today&aposs Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you&aposre ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals....and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can&apost go live, you&aposll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can&apost attend live)---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge?If you can&apost figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results.Join Philip (@witsandweights) and his special co-host today, Scott Friedman,  as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.Scott Friedman (@scottfriedman24) is the host of The Power of Progress podcast. Scott bridges fitness and mindset with his podcast, aiming to end self-sabotage in fitness routines, inspire consistency, and promote a healthier lifestyle. His podcast dismisses fad diets, magic pills, and best routines, focusing instead on personal growth and the journey towards better health.Today, you’ll learn all about:3:29 Narrative shift: Fat loss vs. weight loss6:47 Understanding the road ahead (pitfalls)9:06 Restrictive diets vs. flexible dieting (the hamster wheel of diet)14:50 Uninformed optimism or  informed pessimism19:56 Not tracking or inaccurate tracking, and intuitive eating 31:00 Top 5 foods that have hidden calories41:56 Giving up too quickly and overcoming plateaus49:53 Too aggressive with the rate of loss55:20 Understanding what ‘hard’ feels like and getting discouraged1:01:16 Not prioritizing hunger management: not enough fiber 1:08:51 Not moving enough 1:10:58 Not training with enough load or "intensity"1:16:28 Cardio for fat loss1:19:39 Not sleeping enough, too much stress, or too much medium/high-intensity cardio1:26:25 OutroEpisode resources:Scott&aposs podcast: The Power of Progress IG: @scottfriedman24Youtube: @powerofprogressWebsite: scottspeaksfitness.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you&aposre going to love...on today&aposs Quick Wits.Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.Listen to the episode and then...The Power of Progress hosted by Scott Friedman (follow it now!)...and if you missed it...If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).Even if you can&apost go live, you&aposll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.👉 Sign up for "How I Added 10 More Pounds of Muscle at the Age of 43" on Friday March 1 and get your free bonuses (even if you can&apost attend live)---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How does relatively high sugar affect your health, training, and gains?We&aposre dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I&aposll guide you through the murky waters of muscle building and fat storage.The question we&aposre answering is:"Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch of chocolate, sugar, and other treats. But, I’d like to understand more about WHY that’s the case, especially when I have 320 carbs and almost 3,000 calories allotted to me on weekends.What does that do for my body composition?Given that I’m bulking, strength training, and eating protein at optimal levels, can my carb choice make me fatter or create different results than if I ate mostly whole food or unprocessed carbs?For example, for breakfast lunch and dinner I will generally eat oats, rice, and potatoes, and occasionally wheat hamburger buns. For mid day snacks I will eat fruits or rice cakes. Over Christmas I got a LOT of candy. I generally have ~120g of sugar per day, including 34g of added sugars. I understand it’s OK in moderation especially when I’m hitting all the other targets. But, given I hit my carb target every day: how is relatively high sugar intake affecting my training and gains?"Get the answer in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come.We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies for fat loss.With a degree in Exercise Science and as a Certified Strength and Conditioning Specialist (CSCS), Megan has an uncanny ability to take complicated aspects of your body and make them simple, doable, and actually sustainable.Through her top 1% podcast, Self Care Simplified, and online training programs and courses, Megan genuinely cares about every woman she interacts with and coaches. Her mission is to empower every woman to feel strong, pain-free, and body-confident, regardless of age.Get an EXCLUSIVE bonus interview with Megan on the 6 BEST core exercises for women of all stages of life & 3 exercises to avoid if you have a weak coreToday, you’ll learn all about:2:34 Her philosophy on building muscle6:31 The gap between the general population and athletes8:41 Why belly fat is talked about so much14:32 Hormonal changes during peri and postmenopause on belly fat17:57 Science behind belly fat accumulation in women over 4019:55 Belly fat myths23:48 Sleep and its relation to cortisol and inflammation26:09 Stress management and the importance of saying "no"30:20 Nutrition for reducing belly fat35:02 Tracking and how to eat39:54 Strength training versus cardio for muscle building43:31 One question Megan wished Philip had asked her47:53 Learn more about Megan and her workEpisode resources:Self Care Simplified podcast@megandahlman on IG5-day Core Tune Up: FREE program that safely strengthens your tired, flabby core muscles and restores proper function to your entire midsection!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today&aposs Quick Wits.🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)...👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a successful, optimal bulk!)---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip (@witsandweights) is answering these three questions on today’s episode.Today, you’ll learn all about:3:46 Should I do full-body or target areas daily for lifting or strength training?10:11 Do you have any advice to improve recovery so I can do a third workout within a week?28:27 How do I balance resistance training and cardio?38:50 OutroEpisode resources:Ep 2: How to Choose a Strength Training ProgramLeave a voice message to ask your question for the podcastSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you&aposre looking for six pack or eight pack abs, we&aposve got you covered today, which is all about those core muscles.Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?The question we&aposre answering is:"I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat.I have loved weight training and getting stronger and I also have loved stepping away from restrictive diets (and the requisite binging that accompanied them) and the fasting that I had done in the past. My macros have fluctuated a bit over time. I think I&aposm right about at maintenance, maybe a little bit of a deficit since I am very very very slowly dropping the weight. However, my arms constantly feel sore and inflamed and I feel stiff and creaky and it is starting to make me dread upper body days. I actually have backed off training these last few weeks, dropping down to just 2 days a week of training and sometimes even only doing one set of everything because I just feel inflamed and weak. I haven&apost been able to do anything related to my biceps in months--I just skip those exercises entirely.  I guess I just feel a little aimless at the moment and a little frustrated by this recovery issue and would love to re-focus."Find out in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization?Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries.Discover the journey behind GYMGUYZ&aposs rise to a global fitness brand and their unique in-home training model. You&aposll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.From a simple idea at his parents&apos dining room table, Josh catapulted GYMGUYZ into an international fitness phenomenon, featured on the Inc. 500’s list of fastest-growing private companies. His journey has redefined the fitness landscape with GYMGUYZ&aposs innovative mobile in-home training model, bringing personalized fitness solutions to your doorstep.Josh also has what some might call an insane daily routine, sleeping just 4-5 hours a night, with a rigorous 4 am workout followed by a sauna session and a 27-degree cold plunge. As a motivational speaker and author, Josh lives a life fueled by passion and purpose, inspiring others with his journey and embodying the ethos of pushing boundaries and reimagining possibilities.Today, you’ll learn all about:2:21 Creating GYMGUYZ and the concept behind it6:22 How to get started7:48 Strength training, programming, equipment11:00 Where is it available11:20 Personal routine including sleep as the "enemy"15:16 Your workout/nutrition, general philosophy of fitness19:25 Consistency, motivation, staying positive23:27 Balancing personal/business28:05 Opinions on the fitness industry now and into the future31:24 How to connect with Josh31:47 OutroEpisode resources:Josh&aposs podcast: Fuel Your Drive podcastWebsite: gymguyz.comInstagram: @gymguyzYoutube: @GymguyzFacebook: @GYMGUYZSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone)."I like big butts and I cannot lie..." 🎶🤣 Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.Today, you’ll learn all about:04:57 Exploring how the body burns fat during weight loss07:19 Fat cell mobilization and the role of hormones11:45 Fatty acid oxidation and energy18:10 Water and CO2 loss20:02 Weightloss through strength training and exercise25:01 Common fat loss myths debunked31:18 Practical takeaways for successful fat loss34:33 Free guides on fat loss35:44 OutroEpisode resources:Join the free Wits & Weights Facebook community for support, live trainings, live Q&A, free challenges, exclusive workshops, and more!Get our free fat loss guides hereEpisode 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we&aposll dissect the seemingly selfish act of prioritizing personal health and reveal how it&aposs actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you&aposre not just sculpting a better you; you&aposre ensuring you can play a supportive role in others&apos lives for years to come.Let&aposs get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It&aposs the safety demonstration principle brought to life; you&aposve got to secure your own health before you can fully assist those around you. And it&aposs not just about now—it&aposs about fostering a future where you&aposre less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results.Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health, physique, and mindset for good.By the way, Brian will be on the show next month so make sure to subscribe to Wits & Weights to get notified when the episode comes out.Enjoy my conversation with Brian Gryn!Episode summary:Unlock the secrets to a sustainable fitness and nutrition plan post-40. We&aposre talking about tangible steps, like the art of food and exercise tracking, while indulging in the flavors you love. Muscle mass takes center stage in this health crusade, proving it&aposs a formidable opponent against obesity. And if you&aposre looking for a sign to start lifting, this is it—backed by scientific savvy and spiced with real-world success stories.The gym journal debate is settled here, and I&aposm dishing out the details of my muscle sculpting regimen crafted by coach Andy Baker. Feel the burn but also learn the quintessential role recovery plays—because muscle isn&apost just built on sweat alone. Sleep, nutrition, and the clever use of technology or good old pen and paper become your allies in the quest for gains. And for those who ever doubted the might of machines in your workout or demonized carbs as the villain of your diet story, prepare for some myth-busting that could just reshape your fitness journey.Finally, weave exercise into the tapestry of your daily life, no matter the time crunch. Be inspired by tales of incremental triumphs, like the woman whose life was changed by mastering the art of standing up from a couch. It&aposs about celebrating the small victories that snowball into a lifestyle transformation. Hop aboard the fitness &aposbug&apos—it&aposs an infectious ride that elevates your health and spirit, step by step, rep by rep. Join us for an episode that&aposs more than a listen—it&aposs the first stride towards your best self.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.As a true “Renaissance Man” of health and fitness, Bryan’s training approach seamlessly integrates elements from bodybuilding, powerlifting, and athleticism. His content and coaching exude knowledge, nuance, and infectious passion, all aimed at helping YOU optimize your physique and performance.With 25+ years of training experience, Byran collaborates with top athletes. As founder of Evolved Training Systems and Paragon Training Methods, he offers goal-oriented online programs for strength, physique, and skill development. Bryan co-hosts the Eat Train Prosper podcast, sharing practical strategies on nutrition, training, mindset, and lifestyle. His philosophy blends science, experience, and intuition for effective workouts.Today, you’ll learn all about:3:20 Lengthened partials - Bryan’s take9:06 Failure training vs. effective reps - resolving the debate15:59 Failure vs. submaximal training24:21 Metabolic stress techniques - favorites and periodization30:33 Strength vs. hypertrophy training35:43 Building legs without machines49:32 Optimizing cardio for muscle growth58:09 Basic specialization approach1:02:20 The question Byran wished Philip had asked1:04:19 OutroEpisode resources:Instagram: @bryanboorstein – Tons of programsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we&aposre going to talk about the hammies.Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today. Isis isn’t just a fitness enthusiast;  she’s a warrior who has battled and triumphed over yo-yo dieting and negative body image. As an adult, she broke free from the chains of restrictive eating, discovering the world of strength training and evidence-based nutrition. This wasn’t just a physical transformation but a mental and emotional one. Her story is about resilience, solid information, and transformative impact.  In their conversation today, you’re not just going to hear another transformation story. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and her body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.Today, you’ll learn all about:2:57 Childhood environment and its impact on health and body image5:42 Experiences with yo-yo dieting and beliefs about genetics7:52 Early adulthood decision to stop dieting and relationship with food15:32 Catalyst for shifting to strength training and changing fitness approaches19:03 How the right information led to significant results in less time         28:44 Influence of strength training on physical, mental, and emotional well-being34:46 Shifting food relationship from restriction to flexibility40:24 Strategies for finding reliable, evidence-based fitness information50:57 Impact of fitness journey on personal relationships, career, and goals53:54 Practical advice for listeners starting their health journey57:56 Future goals in fitness, health, and helping others1:00:47 What question did Isis wish Philip had asked1:04:19 How to connect with Isis1:05:36 OutroEpisode resources:Join the Wits & Weights Facebook group (where you can also connect with Isis Alvarado!)Ep 141: Why I’m Getting Fluffy Before I Get JackedSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There&aposs one thing in particular that if you don&apost do this, it&aposs going to stunt the relationship and the progress you&aposre going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.The secret lies in the art of communication—something I&aposve learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.I&aposll share how a simple conversation can revitalize your coaching relationship. It&aposs all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you&aposre lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled growth.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can you thrive on a vegan diet (zero animal-based foods)?The question we&aposre answering is:"What nutrients are essential for life and can only be found in animal products?I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet without supplements and get all of their essential nutrients from foods?"Find out in today&aposs Weekend Q&A bonus episode.Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition. Tune in and learn practical strategies for maintaining a strong and healthy lifestyle beyond 40.Over the last decade, Brad has owned and operated three gym locations in Orange County, and oversaw more than 40 independent personal trainers, each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within his gym locations.Post-pandemic, Brad had to focus more on online training and started his fitness podcast called Over 40 Fitness Hacks. The show revolves around Brad’s passion for helping the over-40 crowd fight the aging process while still having a social life.Today, you’ll learn all about:2:17 Why focus on over-40 fitness5:30 Personal fitness and health changes now that you&aposre over 4010:36 Training principles and adjustments for over 4015:05 Common misconceptions or objections to training over 4020:25 General training and programming principles26:54 How to manage inflammation and stress33:42 Mental health and fitness41:08 Counting micros (not just calories/macros)46:16 Muscle gain and strength expectations for 60s/70s49:28 The question Brad wished Philip had asked52:17 Where to find Brad52:48 OutroEpisode resources:Podcast "Over 40 Fitness Hacks" and website www.Over40FitnessHacks.comJoin our free insiders list to receive an EXCLUSIVE bonus interview with Brad on how he uses intermittent fasting, 36-hour fasts, EAAs, and more for his personal nutrition approach (and why)!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs.Philip (@witsandweights) shares his favorite 4 exercises for developing powerhouse thighs in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Today, Philip  (@witsandweights) reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and health goals.  Today, you’ll learn all about:0:00 Intro3:46 A client shares what strategy worked for them6:28 Balance the bars10:30 Copy your best days13:44 Fill in gaps with protein powder15:54 Smart swaps18:15 Use AI-generated meal plans23:16 OutroEpisode Resources:Download my free Ultimate Macros Guide and High-Protein Recipe PackMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeksSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen?Just as a partial bank statement leaves you in the dark about your finances, incomplete food tracking can sabotage your health goals. Are those untracked meals keeping you stuck (and in the dark) with your body composition goals?Find out on today&aposs Quick Wits!Mentioned in the episode:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What nutrients are essential for life and can only be found in animal products?The question we&aposre answering is:"Bikini competitions? What is your take on those?I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs to a minimum like 50g at the most. I think this would make miserable. She said there is no way I can recomp my body if I eat too many carbs. She said I can do five days no carbs then two with 150g or so. Why? She also recommended bunch of supplements. Like BCAAs and Fat Burners. I am not down for that. I only take creatine.My goal is to recomp my body. After having seven pregnancies and four kids, I feel this is a big challenge for me. It is my biggest goal and I want to do it in a sustainable way. Is she right? I can’t recomp my body without cutting carbs? Also, I was eating on a deficit for a too long at 1500 cals because that’s what my coach insisted. I am now eating 1900-2000 a day. I intent to stay here for at least six months before deciding to cut that low ever again."Find out in today&aposs Weekend Q&A bonus episode.Mentioned in the episode:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?Today, Philip  (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you&aposll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.Today, you’ll learn all about:0:00 Intro3:06 Benefit to building muscle first6:44 Motivation for building muscle mass 10:26 Women can build muscle16:29 Your goal and feelings are correct22:40 Challenges when you&aposre bulking28:24 Have realistic goals38:39 Focus on the long-term progress39:44 OutroEpisode Resources:Say hello to Philip on IG @witsandweights Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy?Today, Philip (@witsandweights) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food.Today, you’ll learn all about:0:00 Intro4:26 What is a cheat meal7:53 Cheat meal as a reward9:21 Increased cravings and binge eating13:31 Flexible dieting16:21 Manageable calorie restriction17:45 Consistent tracking24:23 OutroEpisode Resources:The Podcast Finder – easily search for any topic from all past episodes of Wits & WeightsJoin the FREE insider’s list to get EXCLUSIVE bonus contentBook a FREE call with PhilipSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique.Philip (@witsandweights) gets into long-length partials on today&aposs Quick Wits!Jeff Nippard’s YouTube video---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting. As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transformation after 40. Dai and I review principles like energy balance and progressive overload to accelerate building muscle and losing fat. Plus, we get into some of my communication techniques for motivating coaching clients toward positive change and self-empowerment.Dai was previously on this show back on episode 97, “The Fun Side of Fitness and Finding Your “Optimal” with Dai Manuel,” so check that out in the Wits & Weights archives.Enjoy my conversation with Dai Manuel!Summary:We challenge the diet industry&aposs fixation on weight loss and embrace the liberating path of food freedom. Together we expose the myths that ensnare us in a cycle of yo-yo dieting and reveal how understanding the principles of energy balance and progressive overload can revolutionize your health after 40. My personal evolution from an engineering mindset to a wellness advocate underscores the power of curiosity and learning in achieving lasting fitness and nutrition goals.Struggle with the concept of aging gracefully? Let&aposs debunk that together. Our discussion delves into the reality that age doesn&apost have to be a barrier to health. We&aposll cover how strategic adjustments in lifestyle and nutrition can actually yield better results post-40 than in our younger years. Plus, I&aposll pull back the curtain on my own daily wellness routine, showing how I juggle being an entrepreneur, family man, and podcaster, all while keeping fitness at the forefront of my life.Finally, we wrap up by drawing inspiration from the empathetic teaching style of Mr. Rogers and exploring the emotional resonance of iconic educators. You&aposll leave with a practical guide to the &apos2% Solution&apos, an approach to adding healthful habits into your life rather than restricting them. Whether you&aposre seeking motivation or guidance in your own health journey, this episode promises to empower and educate, offering strategies that cater to the seasoned palette of life after 40.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach?Find out the surprising truth in today&aposs episode!Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!Today, Philip  (@witsandweights) interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. Lauren is also an expert fitness professional with years of practical experience and certifications in strength & conditioning, sports nutrition, and personal training. Lauren has published many articles and writes for the MASS research review, and in this conversation, they discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training.Today, you’ll learn all about:0:00 Intro1:59 Purpose of the questions Lauren is asking3:26 The future of understanding female physiology and training5:29 Female-specific performance and training assumptions9:27 Menstrual cycle influence on training or the lack thereof14:35 The role of satellite cells in muscle adaptation in training21:32 MPS reduction during low energy phases in trained women30:35 Comparing the effectiveness of machine-based training with free weights39:45 The usefulness and definition of functional training in fitness44:46 One question Lauren wished Philip had asked47:09 Where to learn more about Lauren and her work47:30 OutroEpisode Resources:Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym!MASS Research ReviewYouTube (MASS Office Hours)Instagram: @laurencs1Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Your shoulders are a small but critical part of your upper body&aposs anatomy. It&aposs all about the delts and those muscles supporting the rotator cuff.Philip (@witsandweights) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you heard the claim that if you eat LESS protein, you’ll live longer?In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn&apost kill you first, and that&aposs enough to call it dangerous. Today you will learn exactly what these arguments are, whether a low-protein diet has any merit whatsoever, and the optimal level and sources of protein if you want not just a longer lifespan but a longer healthspan.Today, you’ll learn all about:0:00 Intro2:09 Recent five-star review on the podcast4:17 Protein is essential for overall health6:20 Low protein arguments10:38 The benefits of high protein22:45 Broad and deep food matrix29:09 OutroEpisode Resources:Join the FREE insider’s list to get bonus content from guest interviews (the first will be Lauren Colenso-Semple on training with machines, dumbbells, and barbells)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

We&aposre doing something brand new for 2024 that you are going to LOVE. Plus, it&aposs totally free!Tune in to today&aposs Quick Wits to learn about this special surprise...Spoiler alert: here&aposs the link Philip (@witsandweights) mentions in the episode:https://www.witsandweights.com/bonusClick here to make sure you don&apost miss the FREE BONUS CONTENT from big-name guests dropped straight to your inbox!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Should you train through soreness or will that hinder your progress?The question we&aposre answering is:"I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest times), and I’m definitely getting stronger. Recently I got my hands on some slightly heavier dumbbells (going up from 2 x 12.5kg to 2 x 15kg). With the increase in weight I have had some muscle soreness.My question is, if I trained on Monday and I’m still experiencing some ‘soreness’ on Wednesday, do I just train anyway as per my programming, or is it best to wait another day to let my muscles recover? How important is it to consider soreness vs recovery? Will I hinder progress if I train when still sore? I’m not talking major/can’t move properly pain, but more like an “oooh yeah I feel that” kind of pain. I hope that makes sense!"Find out in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being?In today’s episode, Philip (@witsandweights) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abundance, build resilience, and reshape your self-identity to harness your full potential.Rebecca is a graduate of Princeton University with honors. She was awarded Life Coach of the Year and Empowered Woman of the Year by the International Association of Top Professionals. She was named one of the Top 7 Entrepreneurs to Watch in 2023 by “LA Weekly” magazine. She is also the host of the top 1% podcast, "The Balanced, Beautiful, and Abundant Show,” which won the Positive Change Award.Rebecca, also known as the Magnetic Abundance Mentor, helps people find a harmonious balance among the seven pillars, unlocking more joy and freedom in their lives. She has transformed the lives of many women from burned out to balanced, beautiful, and abundant, including mentoring them to leave toxic relationships and magnetize their soul mates.  She also created the 6 Figure Side Hustle program, helping women exit from unfulfilling jobs to a profitable purpose.Today, you’ll learn all about:2:31 Journey from scarcity to abundance5:17 The 7 pillars of abundance10:11 Priority or hierarchal order of the pillars15:41 The HNM philosophy: hydration, nutrition, movement, and meditation24:43 Your morning routine30:18 Active mind syndrome32:55 "Stacking" practices for different pillars of abundance36:28 25-year break from tennis40:10 Impact of other pillars on overall health and well-being44:20 Building resilience against life&aposs obstacles47:31 Where to find Rebecca48:47 OutroEpisode Resources:Journal Your Way to AbundanceFun events – Elegant Warrior TrainingWebsite: rebeccaelizabethwhitman.comIG: @rebeccaewhitmanSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you ready to build a chest that commands attention?Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively?In this episode, Philip (@witsandweights) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round. Maintenance is a critical but often overlooked fitness phase, especially when transitioning from a fat-loss period. Even though cuts and bulks are often emphasized for those going after body composition changes, sometimes living at maintenance is the best option to sustain an optimal physique and performance level that has already been achieved. Maintenance allows for metabolic recovery from a calorie deficit. Athletes who rely on a particular strength-to-weight ratio should avoid the extreme changes that come with cuts and bulks, and sustaining an ideal physique year-round provides its form of consistency.Today, you’ll learn all about:3:07  What inspired this episode7:21  What is maintenance, and why is it important?10:16  Psychological shift to maintenance16:06  The physiology of maintenance20:19  Setting calories and macros for maintenance24:32  Jumping to your maintenance calories 27:41  Weekly adjustments31:53  Structuring your nutrition around your workout35:01  Two advanced strategies38:44  Five common pitfalls during maintenance49:34  Outro  Episode Resources:Free Rapid Fat Loss GuideMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Ep 96: Why Reverse Dieting Doesn&apost Work Like You Think (and What to Do Instead)Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you ever feel like you&aposre getting wiped out, burned out, or it&aposs difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out?Philip (@witsandweights) dives into Dr Mike Israetel&aposs stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today&aposs Quick Wits.Unleash the full potential of your workouts without succumbing to exhaustion! This episode is your ticket to understanding how to select exercises that offer the biggest bang for your muscle-building buck while minimizing the toll on your body. As we age, our recovery abilities may wane, but that doesn&apost mean our progress must. Join us as we dissect this critical strategy for enduring success in your fitness journey.If you&aposre looking to optimize your workouts for strength, endurance, and longevity, tune in and learn how to strike that perfect balance between stimulus and fatigue, no matter what age you are. Stay strong and smart with your training, and let this episode be the guide to your physical self-mastery.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How do you know if you&aposre lifting heavy enough to build muscle?Find out in today&aposs Weekend Q&A bonus episode.---This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Did you know that testosterone plays an important role in women&aposs health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip (@witsandweights) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases.The last time Karen was on the show, way back in Episode 31, where listeners can also get her full backstory, Philip and Karen unpacked the complexities of hormones and weight loss during perimenopause. Karen is here today to uncover the truth about testosterone for women. You will learn the role of testosterone in women’s health and vitality, who might benefit from testosterone therapy, common questions related to benefits, safety, and dosage, and where all this is headed into the future.Today you’ll learn all about:2:36 Testosterone’s role in women’s health7:24 Debunking myths about testosterone in women9:02 DHEA, adrenal health, stress/cortisol11:38 Criteria for testosterone supplementation/treatment17:44 When women should test for testosterone levels23:01 Role in weight management during menopause28:47 Integrating testosterone in holistic hormone therapy34:49 Benefits for aging/vitality46:07 Side effects and dosing of TRT47:40 Long-term use and the future of TRT50:03 One question you wish I had asked53:26 How to connect with Karen55:32 OutroEpisode resources:Ep 31: Hormones and Weight Loss During Perimenopause with Karen MartelThe Hormone Solution PodcastWebsite: karenmartel.com/ Instagram: @karenmartelhormones Facebook: https://www.facebook.com/karenmartelhormones Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If you want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back.This is the first in a weekly series of Quick Wits devoted to Philip&aposs favorite lifts for each body part and muscle group.Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

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 podcast6:31 What is stress?11:08 Acute vs. chronic stress12:54 What creates more stress14:41 The effects of stress18:55 The physiology of the stress response21:20 Pick one thing23:18 Self-therapy24:54 Social connection25:39 Spending time in nature or outdoors26:16 Planning or organizing27:07 Optimizing nutrition and training30:27 Ideas on managing stress from the community 38:52 More stress management ideas43:53 OutroEpisode resources:Free Stress Solution GuideMindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen FriedmanShoutout to the Sam Miller Science podcast (inspiration for episode)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

New Year, new you! Are you tired of the same old approach every year, those New Year&aposs resolutions that quickly vanish by February?Philip (@witsandweights) takes a different approach called the anti-resolution resolution. We&aposre going to kick tradition to the curb together on today&aposs Quick Wits.Say goodbye to the same old New Year&aposs resolutions that fizzle out before Valentine&aposs chocolates hit the shelves. This episode of Wits and Weights is all about the anti-resolution resolution—a call to arms for making this year count with goals that are as concrete as they are thrilling. Learn how to set targets that are not just specific but audaciously attainable, whether you&aposre looking to crush a personal record in the gym or become a high-protein meal planning wizard. We&aposll explore the additive approach to habits by making small, pivotal changes that lead to massive gains.Transform your approach to New Year&aposs goal-setting with actionable, flexible steps that accommodate life&aposs curveballs and keep you on track toward success. Learn how to create resolutions that are measurable, realistic, and designed to stretch your limits without snapping your willpower. We&aposll discuss how to pivot with purpose and carve out a path to physical self-mastery that&aposs built to last so you can experience a year of tangible, hard-earned progress!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

(This is a re-run of Ep 69. Originally aired on May 12, 2023.)Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I&aposll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.Today you’ll learn all about:Six to ten weeks maintenance phase, establishing your habitsCommon mistakesScenario 1: You need to lose 10-20 LbsScenario 2: You need to lose 20-40 LbsScenario 3: You need to lose 40-50-60 Lbs or moreScenario 4: You&aposre at the lower end of skinny-fatScenario 5: You&aposre untrained and leanScenario 6: You&aposre trained and leanScenario 7: You&aposre trained and hitting the upper limit of your body fatEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

As we close out the year, enjoy this surprise bonus episode!Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes.Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perform alternate nostril breathing!Episode resources:Join our free and very active Facebook community to watch the video of this session or to connect with Allan!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

(This is a re-run of Ep 40. Originally aired on January 10, 2023) Whether you&aposre trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.  You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term.  This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Today you’ll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you&aposre doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?In this episode, Philip  (@witsandweights) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.Kelly has helped thousands of women prioritize their fitness for over 25 years to feel great and have more fun in this second half of life. She invites women to adventure out of their comfort zones by trying new experiences they may have only imagined. Kelly’s Fit is Freedom podcast, coaching, online courses, and retreats change lives daily. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.Today, you’ll learn all about:2:07 What adventure means3:51 Overcoming struggles with staying consistent7:22 Create a schedule and aim for 80 percent9:17 Finding and following your Fitness North Star15:14 Building and using layered accountability18:54 Where does community fit into the layer23:22 Expanding comfort zones with new fitness activities25:46 Making fitness fun and adventurous27:55 Setting exciting fitness goals for the future29:59 How adventure shapes fitness goals 32:00 Expanding comfort zones with new fitness activities35:09 Where the fun and positivity fit in39:35 One question Kelly wished Philip had asked40:33 Where to find Kelly40:58 OutroEpisode resources:Website: https://fitisfreedom.com/ Get a FREE digital copy of Kelly’s new book FIT: Active & Ageless for Life Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let&aposs talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today&aposs episode of Quick Wits!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, Philip  (@witsandweights) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.Today you’ll learn all about:1:55 Spotify numbers of the podcast4:05 A holiday story11:29 OutroSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Does excess protein in a meal just turn into sugar or get stored as fat?Let&aposs bust some myths and get to the truth about single-meal protein consumption in today&aposs episode of Quick Wits.Ever pondered over the fate of &apostoo much&apos protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and unearthing the truth about single meal protein consumption. This episode eyes the role of muscle protein synthesis, nutrient storage, and bodily functions in protein conversion. We also explore gluconeogenesis and its role in turning the building blocks of protein into glucose.Is it really about how much protein you consume in one sitting? Or is it more about your total daily intake, the type of protein you eat, and your activity levels? Let&aposs break it down and figure out why you shouldn&apost worry about an occasional high-protein meal but instead focus on maintaining balanced nutrition throughout your day. We&aposll also discuss how the body uses excess protein for energy, other bodily functions, and storage. Join us as we unlock the secrets of physical self-mastery, metabolism, and nutrition optimization.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?Philip (@witsandweights)  is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.Andy, a renowned strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase. Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one’s physique.They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:30) Why bodybuilding(10:08) Muscle mass, motor recruitment, and intermuscular efficiency(13:11) Advantage of having lower body fat(26:42) Five-day full-body program(32:56) Why Andy is running this program(43:08) Tweaks for women or someone with weaker legs(46:22) How to modify the exercise to focus on body parts(50:25) The six-day program(51:45) The split and top-set/backoff-set(1:09:14) The mind-muscle connection for a new lifter(1:19:25) Common mistakes(1:28:50) Six-week progression(1:45:26) Where to find Andy(1:46:06) OutroEpisode resources:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerAndy’s website: www.AndyBaker.comIG - @bakerbarbellSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Feel the burn! Get a pump! This is not just gym lingo but backed by science. We&aposre talking about the mind-muscle connection on today&aposs Quick Wits.What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance? Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body&aposs capabilities.Are you ready to let your mind lead your gains?---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you trying to gain muscle but still struggling despite being (or thinking you&aposre in) in a calorie surplus?Today we are tackling the hardgainer&aposs dilemma: How do you eat enough to build enough muscle without putting on too much fat when you have an overactive metabolism, whacked-out hunger cues, and potentially years of trying to build without success?Hardgainers can indeed create the conditions for muscle growth and overcome their genetic limitations. They can make impressive gains that they never thought possible.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:04) What is a hardgainer?(5:21) Strategic nutrition and training plan for muscle gain(6:54) Metabolic adaptation(9:25) Mental obstacles(12:19) Four practical positive mindset shifts(18:48) Consuming more calories than you burn(20:16) Strategies to stay in the surplus(30:08) Training for hardgainers(36:47) OutroEpisode resources:MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

"I&aposm so busy". "I don&apost have time." "I can&apost be consistent with my diet." "I just can&apost get motivated."Sound familiar? These are just EXCUSES...and every excuse is really a solvable problem.Today we dismantle the self-imposed barriers that keep us from attaining physical self-mastery. We reveal how &aposlack of time&apos, diet inconsistencies, and lack of motivation are not immovable roadblocks but rather solvable problems. We emphasize the power of perspective, the importance of flexibility in dieting, and the magic of discipline that may just be the secret ingredients needed for consistent and significant progress.Let&aposs dive in!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, we have back on the show—for a record third time— Mr. Carl J. Berryman, the host of the Inspired by Impact podcast and one of my closest brothers from another mother. Carl had me on, along with Paul Salter, on his show, and we discussed the very important concept of INTENTIONALITY—of being intentional, deliberate, and directive with your actions after you hear something notable, helpful, inspirational, or profound in some way.How are you using all this content you consume? If you&aposre a podcast listener like me, you&aposve probably binged shows, even Wits & Weights, which I&aposm happy for, but are you actively applying that information to your life? Carl listens to this program and is an expert at implementing information, and he will demonstrate the Mental Muscle Up (MMU) approach to show you how to accomplish this yourself. All I ask is that you attempt it in this episode.__________Click here to apply for coaching!__________Today you’ll learn all about:(3:32) Importance of being more than a passive content consumer(5:50) Role of intentionality in daily life(8:25) How Carl curates what he listens to(11:58) Process for active improvement from passive listening(13:36) Applying and refining the MMU process to Wits & Weights episodes(34:09) Unexpected actions resulting from podcast listening(35:51) Advice for those overwhelmed by information without change(37:34) Managing and prioritizing content takeaways(40:27) Accountability in the MMU process and involving others(48:18) Examples of behavior or mindset changes from podcast takeaways(52:53) Learning from unsuccessful podcast takeaway implementations(54:54) Aligning actions with core values and avoiding reactionary changes(1:02:12) Carl&aposs biggest regret with his health and fitness(1:07:34) OutroEpisode resources:The Brotherhood Bootcamp Training Manual (free digital copy)Inspired by Impact – A Podcast for MenIG: @ignitetheimpactSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we&aposre talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym.It&aposs not just about etiquette; it&aposs about safety, efficiency, and respect—both for yourself and for others.Tune into today&aposs Quick Wits to learn how!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you ready with your gifts for this holiday season? Whether you’re shopping for a fitness enthusiast or someone just starting their fitness journey, I have you covered. Today, I’m answering a question I get all the time about what equipment is most useful in your gym bag or your home gym, so rather than focus on the big stuff like a power rack or barbell, I put together a budget-friendly list for you just in time for the holidays or any occasion where you’re looking for a gym-related gift or toy to buy.Stick around for the entire episode because I might have one bonus idea near the end.Also, I’m not including affiliate links or anything like that because this is more about the equipment itself, the benefits, and how and why you’d use them. But if you want to know what I use in the gym or ideas for you or someone you like, just hit me up on IG  @witsandweights or by email at philip@witsandweights.com.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:58) Dip belt (dips, calf-raises, belt squats)(5:32) Lifting straps (deadlifts, rows, shrugs, pull-ups)(9:38) Any power rack attachments [multiple in one](14:21) 12” box for box squats, step-ups, and others(16:27) Microplates (BB and DB types)(19:19) Deadlift jack(21:15) Wrist wraps (wear them properly!)(24:15) BONUS(26:59) OutroEpisode resources:Say hi to Philip on IG @witsandweightsEmail at philip@witsandweights.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Is procrastination holding you back from achieving everything you want?It might be due to one of these 4 unmet needs.Procrastination isn&apost just a time management issue; it&aposs an emotional one. In today&aposs episode, we take a deep look into the four unmet needs that often lead to procrastination: being overwhelmed by complex tasks, fear of not being good enough, paralysis by analysis, and the need for perfection. Listen to today&aposs Quick Wits to find out how to overcome them and reclaim control over your time!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you struggling to achieve your fat loss goals? You might be making one of these common mistakes!Today, we will go over why females should think twice before jumping right into a fat loss phase, the 5 most common fat loss mistakes women make, and how to set yourself up for a successful, healthy, and sustainable fat loss phase.Two-thirds of my clients are female, and most of them are over 35, putting them squarely in the peri- and post-menopause phases where hormones become an even more sensitive factor during fat loss, though it doesn’t have to be a deal-breaker.I wanted to create this episode to focus specifically on aspects like low energy availability, carbs, and even the discomfort of change that comes up most frequently with my female clients and listeners.You can grab my totally free guide called “FEMALE FAT LOSS” now available HERE or at witsandweights.com/free. It’s a nicely organized summary of all the topics discussed on today’s show as a reminder of what’s important, mistakes to avoid, and how to approach successful fat loss.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:47] Low energy availability[8:01] Training fasted[12:28] The 5 nutrition mistakes women make before  a fat loss phase[26:06] How to have a successful fat loss phase[42:55] Hormonal imbalances can cause fat loss plateaus[45:34] Proper food tracking[49:19] Get a coach or join the community [53:27] OutroEpisode resources:Female Fat Loss Guide (free)Jeremiah Bair&aposs podcast: Living LeanSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What does the latest research say on optimal protein intake, distribution, and sources?Are you feeding your muscles enough protein or just feeding misconceptions?Get ready to debunk the myths and clarify the facts about protein. From the significance of protein in muscle growth to optimal protein consumption, we&aposll break it down to the most digestible bits of knowledge you need.Protein during fat loss, for your training, extremely high protein, and more to enhance your physical self-mastery, improve your nutrition, and transform your body composition. Tune in now for this protein-packed episode!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you scared that carbs will make you fat and avoid them completely? Did you know that a balanced diet rich in carbohydrates is not just good but essential for building strength muscle, and shedding fat?Today, I will be going over all the reasons why, 9 reasons in particular, eating a moderate to high carb diet—or what I like to call a balanced and healthy amount of carbs—is absolutely essential if your goal is to build muscle, get stronger, improve your body composition, get leaner, and yes even make fat loss easier.Let’s call this the “I love carbs, and you should too” episode. You’ll definitely want to share this with a friend, especially if they’re a low-carb or keto zealot who loves to brag about how they haven’t looked at, let alone eaten a potato or bowl of oatmeal in a while. They are leaving massive gains on the table, and this is a very fast road not only to skinny fat but to a miserable existence in terms of enjoying your food.If I sound a bit sarcastically aggressive today, it’s because I lived the low-carb delusion for an entire decade and paid the price. Now that my bloodstream is flooded with nature’s sweet glycogen drug 24/7, I look back and feel sorry for my carb-deprived former self and want nothing more than for YOU to put that person in the rearview mirror, too.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:44] Carbs are beneficial to muscle growth[7:34] Energy for high-intensity workouts[8:52] Glycogen replenishment[10:16] Protein sparing and mTOR activation[11:56] Insulin release and hormone balance[15:45] Prevent muscle protein breakdown[18:05] Carbs optimizes testosterone to cortisol ratio[20:02] Reduce muscle soreness post-workout[21:18] Support muscle retention[23:58] Improve overall performance[27:13] OutroEpisode resources:Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Instead of scheduling in a "deload week" for your training, life might just do it for you.Ever thought about letting life dictate your workout deloads? Today we challenge the traditional approach to strength training and scheduled deloads. I&aposll guide you through the benefits of unplanned but natural breaks from your workouts due to life&aposs natural breaks such as vacations, illnesses, and holidays.Tune in to learn how to harness life&aposs natural deloads for a smarter, more sustainable, and effective fitness journey!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness? Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions.Kristin is passionate about helping people achieve optimal health through personalized holistic interventions such as skincare, injectables, lasers, PDO threads, and wellness programs. As I mentioned, she is also the host of the Just a Pinch podcast, where she discusses the good, the bad, and the ugly side of aesthetics, fitness, nutrition, and wellness.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:03] Becoming a PA in aesthetic medicine[4:33] Guiding principles in aesthetic medicine and personal wellness[9:07] Peptides and their role in health[13:20] Identifying candidates for hormone therapy and testing methods[20:49] Integrating medical weight loss with holistic health strategies[23:01] Benefits of peptide therapy and the evolution of the field[30:11] Using lab tests to craft personalized health interventions[38:15] Testosterone replacement therapy[44:15] Hormone replacement therapy for women[48:41] Adaptogens and nootropics[50:18] The future of medical aesthetics[1:00:51] Psychological effects and misconceptions with aesthetic treatments[1:12:47] The benefits of getting your bloodwork done[1:14:49] Where to find KristinEpisode resources:Ethos Medical AestheticsJust a Pinch podcastIG: @injectorkristinSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

For my friends in the U.S., Happy Thanksgiving!Ready to conquer the holiday feast without compromising your nutrition goals?If you&aposve ever felt overwhelmed by the abundance of food choices in a big holiday meal, tune in to today&aposs episode of Quick Wits.We will equip you with the strategies needed to navigate the food avalanche that typifies holiday meals. I will guide you through a stress-free approach to indulging in abundant holiday meals and decode the psychological aspect of holiday feasting.Have you ever felt guilty for overindulging during the holidays? We tackle this and more for a guilt-free, stress-free holiday season.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:20] What is progressive overload?[4:01] Stress recovery adaptation[10:06] The four things that occur during adaptation[14:23] The relationship between strength and hypertrophy[18:14] Progressive overload for beginners[23:30] Programming for progressive overload[29:00] Progressing by weight[30:42] Progressing by reps[35:16] Progressing by sets[38:48] Progressing by intensity[46:16] Mind-muscle connection[48:43] Post-activation potentiation[49:30] Accommodating resistance[51:31] Combining the progression variables[53:29] Training during a fat loss phase[59:15] OutroEpisode resources:Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-guideSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Can you have too much protein?We answer that question in today&aposs episode!We&aposre exploring the optimal protein range for muscle growth, shedding light on the balance between protein, fats, and carbs, and debunking the myth of protein-induced kidney damage. This episode is all about achieving dietary balance, ensuring you&aposre nailing your minimums without neglecting other vital nutrients in the pursuit of protein. So, if you&aposre looking to strike the right dietary balance, support your training, and boost your overall health, this is an episode you won&apost want to miss!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What&aposs REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?Today, I&aposm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey. In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We&aposre talking about the mental game. This is a &aposhow-to-crush-your-goals-and-redesign-your-identity’ conversation.Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:01] The moment his mindset shifted to confidence[5:25] Mental vs. physical transformation[8:17] Energy balance and CICO in long-term goals[13:18] "Grit" vs. willpower in goal setting[16:01] Top psychological barriers to fat loss[18:21] Use of SMART goals and other theories[23:23] Mental cycles, like training cycles[26:35] How "mental diet" affects physical health[30:01] Fear of success in fitness[34:59] Power of language and self-talk[39:16] Gratitude and positive psychology[42:30] Short-term wins vs. life-long habits[45:35] Mindset in muscle building[48:21] What would Mike be doing if he didn&apost become a fitness coach[50:33] Where to learn more about Mike and his work[51:21] OutroEpisode resources:Mike&aposs podcast – Mind Over MacrosIG - @coach_mike_millnerSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Are you stuck in a fitness rut, repeating the same workouts and meals without any joy?What if there were a way to keep your routine without surrendering to monotony?In this episode of Quick Wits, I share my story of finding balance between discipline and boredom, in both the gym and the kitchen. I’ll show you how routine can be enjoyable, productive, and far from monotonous.We&aposll examine the psychological aspect of movements and the importance of recognizing when a routine becomes too stressful or hinders recovery and needs a switch. We delve into how introducing variety, whether it&aposs changing your squat movements or adding novelty to your meals, can be the antidote to monotony. After all, we are human beings who crave a bit of fun and change.Tune in to learn this powerful distinction between routine and monotony to help you build sustainable practices.---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What is the link between cholesterol and muscle growth?Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:37] Myth on the effects of dietary cholesterol[5:12] Dietary cholesterol and muscle gain[13:40] The effect of higher cholesterol intake[15:01] The effects of statins[16:01] Lower cholesterol intake of vegetarians[17:45] Sources of cholesterol[23:30] OutroEpisode resources:Join the Wits & Weights email listMeno Henselman&aposs article “Is cholesterol the forgotten anabolic?”Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

If physical health is your top priority, then why aren&apost you allocating your most VALUABLE asset to it?And no, it&aposs not money.Listen to today&aposs episode to find out what it is!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources.Eric Helms is a titan in the bodybuilding and nutrition world. He is a researcher, author, and coach specializing in physique and strength sports. Eric has a PhD in strength and conditioning and is a competitive natural bodybuilder and powerlifter.  He co-founded MASS Research Review and is the Chief Science Officer of 3D Muscle Journey.Today, we’re going to get caught up on his recent exploits in the bodybuilding world and then dive into some of the nuances of nutrition and training, from levels of tracking and flexible dieting to macro splits to mini-cuts. We’ll also get into training volume, autoregulation, and whatever else we have time for.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Update on contest season[16:08] Levels of diet tracking from beginner to advanced[26:33] Tracked approach towards a fat loss journey[32:36] Diet tracking from intermediate to athlete or competitor level[38:20] Very high protein and low carb strategy[45:52] Two-year nutrition cycle structure for moderate experience  [52:30] Ratios for cutting or maintenance[55:56] Evaluating training to optimize for muscle gain[58:21] Finding the individualized training volume[1:02:47] Where to find Eric[1:04:01] OutroEpisode resources:Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms3DMJ Vault –Bodybuilding Program Design to learn how to build your own customized training splitIG – @helms3dmjSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever felt judged or guilty for wanting to look better and improve physique?Well, you don&apost have to.We explore the journey of physique transformation, debunking societal stigmas and affirming it as a valid health goal. We delve into the mental resilience, discipline, and self-love that accompany this transformative journey, emphasizing that it&aposs not just a physical, but also a mental shift.Stay tuned as we reveal inspiring client success stories that underscore the emotional and psychological impact of a physique transformation, including a heartwarming story where a client&aposs success was acknowledged not by numbers or weights, but by loved ones noticing their improved physique.Remember, it&aposs your body, your rules, and you have every right to strive for a physique that makes you feel confident and empowered. Don&apost miss out on this empowering message of self-love, acceptance, and the strength of mind over body. Listen in, keep lifting, keep learning, and keep transforming!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Did you know lifting weights and taking regular walks lower stress and build confidence? Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength training and walking. If you’ve ever felt anxious, depressed, or just mentally foggy, you’ll want to listen all the way through because even I uncovered some surprisingly powerful links here.There’s incredible research that shows just how much activities like lifting weights and taking regular walks can transform your mood and mental well-being. From lowering stress to building confidence, we’ll examine how strength training and walking can naturally improve mental health. It&aposs not just about getting stronger physically; it&aposs about strengthening your mental fortitude, too. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:38] Five-star reviews of the show[3:50] The link between exercise and mental health[5:04] Weightlifting vs. mindfulness[8:25] Grit and resilience[11:05] The benefits of lifting weights on mental health [18:53] The benefits of walking on mental health[25:37] Takeaways[29:00] OutroEpisode resources:Join the Wits & Weights email listInspired by Impact podcast (hosted by Carl J. Berryman) – Apple or SpotifySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

When is it time to fire your coach and find a new one?Ever wondered why your fitness goals seem elusive despite having a coach? You might be working with the wrong person. This episode gives you a peek into a conversation with one of my clients who found out the difference a good coach can make in your fitness journey. We dig deep into why a stress-free and streamlined coaching process is key to your transformation, and how a complex or frustrating process might be a signal that it&aposs time to consider a new approach.Getting in shape shouldn&apost be a struggle. That&aposs why we&aposre revealing what a good coach should do, how their process should work, and how it can significantly impact your progress. We also delve into how making the process simple and easy for the client is essential. This episode will guide you on how to make the best decisions for your fitness journey. Whether you&aposre a current trainee or someone considering hiring a coach, this episode will equip you with the knowledge you need. Don&apost let the wrong coach derail your journey to physical self-mastery.Stay strong and tune in!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Have you ever considered running as more than just a form of exercise but as a philosophy for life? Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition.In this episode, we delve into Barry’s transformative journey from running burnout to rejuvenation. In his 40s, Barry was an avid runner, participating in numerous races, including the Boston Marathon. However, after five years of intense training, he experienced burnout and took a 20-year break from racing.In his 60s, Barry decided to shed the extra weight for a healthier life. Changing his diet, he lost 35 pounds and rediscovered his love for running. This newfound joy led him back to racing, feeling revitalized and whole again. He created his podcast to inspire others of any age to seize control of their health and join him in the race against time. __________Click here to apply for coaching!__________Today you’ll learn all about:[3:25] What running means to Barry[4:05] Message to people who don&apost have the same passion for running[5:00] Burnout in the 40s and losing passion for running[7:34] Attempts at other forms of exercise during the 20-year hiatus[9:37] Diet changes and reigniting his love for running[13:18] Training for running after the hiatus[15:45] Mindset of excellence and resilience in running and podcasting[17:14] The benefits of running on cardiac and bone health[19:37] Secret to maintaining running motivation[23:53] Importance of scheduling one exciting and scary event each year[29:37] Impact of running on other life aspects[31:58] Perception of outrunning Father Time[32:58] Resources for running[34:37] The question Barry wished that Philip had asked[37:15] Where listeners can learn more about Barry and his work[37:48] OutroEpisode resources:Barry&aposs podcast: Running For Your Life podcastIG - @barry_s_karchSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

When it comes to selecting foods, this ONE thing is a game-changer for consistency and getting results.Find out what that is in today&aposs episode!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough? Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners.I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:09] Two five-star reviews for the show[3:33] What is the most effective macro split for building muscle?[6:20] Is it necessary to drink electrolyte mix vs. water?[8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories?[11:31] Managing hunger and increasing calories for maintenance[14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations?[16:46] Rapid fire Q&A on the rapid fat loss challenge[25:54] OutroEpisode resources:The Hunger Hacks Guide and Hunger Scale Guide & Diary: https://witsandweights.com/freeJoin the Wits & Weights Facebook communityMacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeksSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you really need to get 10,000 steps per day?Where did that number come from, and how many steps is truly optimal for you?Listen to today&aposs episode to find out!---“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Do you want to become stronger, healthier, and more resilient?Do you want to learn how to use the most effective tool for building strength and improving your quality of life?Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I reached out to him a few years back when I first learned about Starting Strength for some coaching on my basic lifts. He is why I started squatting and pressing the right way after months of frustration. Everyone can benefit from a technique coach, even for a few sessions.I invited him on to talk about the transformative power of barbell training. You&aposll learn the principles and benefits of Starting Strength, some common misconceptions about strength training, and the novice effect. We&aposll compare different training methods, look at how barbell training impacts mental health, and touch on the future of online versus in-person coaching in the fitness world. Cody is a big believer in the power of strength for lifelong health and resilience, as am I.Cody owns and operates Annino Strength & Conditioning, a small family-owned black iron gym in central Connecticut. Cody is a Central Connecticut State University graduate who has been working full-time as a professional coach since 2016. He has experience helping people of all ages and ability levels become stronger and healthier through barbell training. __________Click here to apply for coaching!__________Today you’ll learn all about:[2:17] Journey to becoming a strength coach[3:21] Barbell training&aposs life-changing impact[7:42] Introduction to Starting Strength[9:54] Stress recovery adaptions[13:21] Criticisms on Starting Strength[16:40] Commitment to long-term training[23:36] Addressing strength training misconceptions[24:57] The "Novice Effect" explained[29:04] Mental health and barbell training[31:14] Coaching techniques and program customization[35:22] Future of online and in-person coaching[38:47] Where to learn more about Cody and Starting StrengthEpisode resources:Annino Strength & Conditioning – Cody&aposs  gym, in-person and online coaching services.IG - @codyanninoStarting StrengthSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

 What&aposs the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein? You&aposll get your answer in this episode.This is the very first mini-episode of the Wits & Weights podcast.You&aposll find these extra “Quick Wits” episodes dropped in your feed during the middle of the week to give you a very short, actionable strategy in less than 3-5 minutes.My intent is to give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these extra episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.If you want the exact protocol I followed, just click the link in my show notes or go to witsandweights.com/free to download it.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:48] Shoutout to Weight What? Podcast[4:26] Recent five-star reviews[6:59] Background and purpose of the micro-cut experiment[9:32] Preparing for the micro-cut[15:15] Training during fat loss, and intake targets[18:37] Initial observations on the serious deficit of the micro-cut[22:07] Results with flexible refeed days[25:06] The before and after measurements[34:17] Decline in biofeedback during the fat loss phase[37:52] Personal experience and training routine[39:31] Shredtober 14-day fat loss challenge results[42:57] Adherence to calorie and protein intake during the challenge[45:40] Future goals and recommendations for participants[50:10] Warnings about aggressive dieting[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut[56:18] OutroEpisode resources:Ep 112: The Perfect Meal PlanMy Rapid Fat Loss GuideWeight What? podcastSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique.  In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life.  Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.__________Click here to apply for coaching!__________Today you’ll learn all about:[3:55] Evolution of fitness interests over a decade[6:14] Decision to embrace barbell training[8:03] The guiding role of curiosity in life[10:44] How discipline in the gym translates to life[16:28] What was and wasn’t learned from a nutritionist[19:06] Reasoning for not seeking a coach in Starting Strength[24:07] The balance between making progress and hitting PRs, and being your own worst critic[31:11] Combining intuitive eating and tracking for nutrition[38:14] The role of nutrition and sleep in recovery[42:36] Overcoming mental hurdles during a cut[45:54] Top three educational takeaways from body composition improvement[54:28] Mental challenges and breakthroughs in barbell training[57:22] Unexpected benefits of switching to barbell training[1:06:50] What question did Tony wish Philip had asked[1:11:02] How to connect with Tony[1:12:36] OutroEpisode resources:Wits & Weights Facebook community – say hi to TonyBaker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programmingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.__________Click here to apply for coaching!__________Today you’ll learn all about:[2:36] Expanding comfort zone for personal growth and self-improvement[10:16] Expanding your comfort zone through behavioral change[11:40] Avoiding the extreme zone and setting yourself up for failure[14:47] Rapid fat loss vs. extreme crash diets[17:15] Success in the rapid fat loss challenge[22:05] Expanding comfort zone for sustainable self-improvement[24:38] OutroEpisode resources:My Rapid Fat Loss GuideYou Can’t Screw This Up by Adam BornsteinEp 104: Fat Loss vs. Weight LossSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let&aposs connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS.🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod