Wits & Weights: Strength and Nutrition for Skeptics

Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense--"Calories don't exist, they're just made-up numbers.""You don't eat calories, you eat food."These statements have gained traction on social media, usually from people trying to dismiss energy balance or suggest that tracking food is meaningless.But this argument reveals a fundamental misunderstanding about measurement in science and engineering.Let's dismantle the anti-calorie argument for good.Learn why calories are actually one of our most precise tools for understanding energy and how, at the same time, you don't need to obsessively count every calorie to benefit from understanding energy balance, and acknowledging their importance doesn't mean ignoring food quality, hormones, or individual differences.Main Takeaways:Calories are a precise unit of energy measurement, just like miles measure distance and money measures valueThe "calories aren't real" argument is a category error that could invalidate any scientific measurementBomb calorimetry directly measures the chemical energy in food's molecular bondsReductionism through measurement is how we understand and control complex systemsCalories provide a foundational tool that works alongside other factors like food quality and hormonesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - the app that uses calorie data to calculate your actual metabolismTimestamps:0:02 - The "calories aren't real" argument 4:06 - Measurement validity and category error 6:24 - What calories actually measure and why they're precise 7:42 - Useful approximation vs. perfect measurement 10:59 - 3 reasons people dismiss calories 14:18 - How we use calories for real nutrition results like fat lossSupport the show

Join my free email list for exclusive mindset content or go to witsandweights.com/email--That crushing moment when you see someone warming up with what you consider your max lift. We've all been there. Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back?Learn why your current strength numbers don't define you and how the comparison trap is sabotaging your progress, motivation, and enjoyment in the gym.Discover the psychology behind why we get caught up in strength comparisons and the simple mindset shift that will transform every workout into an opportunity for growth rather than a test of your worth.Main Takeaways:The comparison trap shifts your focus from personal progress to arbitrary rankings that don't serve your goalsYour current numbers are just a snapshot of where you are now, not your potential or worth as a lifterTrue strength is measured by consistency, effort, and continuous improvement within your own contextEgo lifting, exercise avoidance, and lost joy in training are the hidden costs of number obsessionFocus on the process of getting stronger rather than comparing absolute numbers to othersTimestamps:0:01 - The gym confidence killer 3:29 - The comparison trap explained 5:35 - Why there's no universal "strong enough" 7:53 - Numbers matter as tools, not identity 10:28 - What actually defines you as a lifter 12:27 - The destructive costs of number obsession 14:15 - Redefining strength and progress 17:23 - 5 mentally healthier strategies to track progress 20:31 - The irony of strong but insecure lifters 22:55 - Applying this mindset beyond the gymSupport the show

Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum! –Why wait for motivation to get healthy? What if that's exactly what's keeping you stuck, and there's a better way forward?I'm joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We break down why motivation is not the key to fitness success and how relying on it keeps us in a cycle of guilt, shame, and inconsistency. Instead, we talk about building momentum through simple, repeatable actions that fit into real life, even on your busiest days. Jenn also shares two practical movement routines anyone can start today.Today, you'll learn all about:3:43 – Replace motivation with momentum6:23 – What discipline really looks like10:21 – Make fitness fun and doable16:07 – How to start without overwhelm20:04 – Consistency beats intensity25:49 – Aligning expectations with your life35:02 – When tracking helps more than hurts54:27 – Your sustainable plan starts here58:45 – Two-minute routine for busy days1:01:17 – Affirmations that actually workEpisode resources:Podcast: Salad with a Side of Fries  LinkedIn: linkedin.com/in/jennifertrepeckInstagram: @jenntrepeckX: x.com/jenntrepeckTiktok: @jenntrepeckYoutube: @jenntrepeck “It's Not What to Eat, It's How to Eat” (free download)Support the show

Join our free Facebook community at facebook.com/groups/witsandweights--Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body.While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think.This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. While we're scrutinizing ingredient labels and avoiding specific foods, the actual causes of chronic inflammation are hiding in plain sight... and they have little to do with what's on your plate.Discover how to engineer an anti-inflammatory lifestyle using systems thinking instead of food perfectionism.Main Takeaways:Acute vs. chronic inflammation are completely different systems requiring different solutionsThe #1 driver of inflammation isn't foodsOne organ functions as your body's natural anti-inflammatory pharmacySpecific lifestyle factors matter more than eliminating specific foodsWestern dietary patterns drive inflammation, not individual ingredientsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Apple/iPhone or Google/AndroidTimestamps:0:00 - The inflammation myth 2:16 - Acute vs. chronic inflammation 3:39 - The real drivers of inflammation 5:31 - Why specific foods don't matter 8:42 - Engineering an anti-inflammatory lifestyle 12:13 - The anti-inflammatory organ you can develop 14:47 - Systems approach to inflammationSupport the show

Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition--Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging."The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscle loss that can dramatically alter body composition, even when the scale barely moves (though in many cases it does and you seem to always gain weight).Learn the real science behind why your body composition changes during this transition (including the surprising protein leverage effect that's sabotaging your efforts) and discover evidence-based strategies that actually work to improve your body composition and support fat loss.Main Takeaways:The menopausal transition uniquely accelerates fat gain and muscle loss in a specific 3.5-year window (it's not just normal aging)Body composition can shift dramatically even when the scale doesn't move (you lose muscle while gaining fat, especially belly fat)The "protein leverage effect" drives overconsumption when muscle protein breakdown increases your appetite for proteinFSH (follicle-stimulating hormone) affects metabolism independently of estrogen, starting before estrogen significantly declinesStrategic lifestyle, nutrition, and training adjustments can prevent or reverse these changesEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS - Track your food and let the app calculate your metabolismLifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40 | Ep 278Timestamps:0:01 - Why the scale keeps creeping up and jeans keep getting tighter 2:50 - Body weight vs. body composition 6:45 - Beyond estrogen (the role of FSH in metabolism) 9:27 - The protein leverage effect (affects overeating) 12:17 - Menopause myths (age and inevitable weight gain) 16:45 - 5 evidence-based solutions 18:22 - This 1 behavior gives you more confidence and control 21:32 - The role of chronic stress in exacerbating metabolic changes 24:42 - Reframing the menopause transition as an opportunitySupport the show

Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions?This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live.Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?”John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to recover better?”Tune in to find out the answers.And join our free Wits and Weights Facebook group to ask your question for the next Q&A!Support the show

Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting–Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals?I'm joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall after the novice phase and how to break through it with intention and sustainability. Nick explains why small tweaks, not full overhauls, are key to continued gains and how your form, food, and follow-through matter more than fancy programs.Today, you'll learn all about:2:38 – The psychology of the post-novice wall5:25 – Why recovery outside the gym matters10:23 – Novice vs. intermediate isn't black and white13:11 – How to troubleshoot your progress17:21 – Three-part self-check before changing programming28:26 – Training through tendon pain safely34:59 – Returning to strength after surgery50:15 – How mindset shapes long-term success53:20 – Starting Strength Gyms and the future of liftingEpisode resources:Starting Strength PodcastStronger is Better Podcast on Spotify / Stronger is Better Podcast on AppleWebsite: startingstrengthgyms.comInstagram: @liftfightwin Support the show

Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma:https://www.witsandweights.com/free/nutrition-101-guide--The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say?Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-based decisions about fiber intake for your goals.Main Takeaways:Fiber produces short-chain fatty acids that reduce inflammation and enhance muscle protein synthesisGoing zero-fiber may provide short-term symptom relief but creates long-term health risks (15-30% higher disease rates)The carnivore claims about fiber being "non-essential" ignore massive benefits for satiety, hormones, and gut healthSmart approach: Address root causes of digestive issues rather than eliminating all fiber permanentlyRelated Episode:The Blue Zone Hoax (and Other Diet Myths That Won't Make You Live Longer) | Ep 330Timestamps:0:01 - The fiber war (Carnivore vs. mainstream nutrition) 4:30 - What fiber actually does beyond BMs 5:51 - How fiber affects muscle building and hormone production 8:33 - The carnivore honeymoon period and what happens long-term 11:56 - Gut bacteria changes and health consequences 14:58 - Debunking carnivore claims about fiber 19:53 - 15-30% lower all-cause mortality with higher fiber 21:37 - How to optimize fiber intake 24:56 - The surprising link between gut bacteria and protein synthesis for building muscleSupport the show

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas?Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue desperately doing endless crunches hoping to melt away belly fat, or countless tricep exercises trying to slim our arms. The frustration of seeing minimal results leads many to either give up or search for increasingly exotic solutions.So...is there a way to actually "spot reduce" after all?Discover why the traditional approach fails and the 3 factors that actually create the results people want from spot reduction (hint: it's not targeting those areas directly).Main Takeaways:Recent research suggests limited spot reduction might be possible, but it's not the solution to stubborn fatStubborn areas have more alpha-2 adrenergic receptors and poor blood flow, making them resistant to fat lossReal "spot reduction" happens through strategic muscle building and fat loss cycles over years (not weeks or even months)You can't sculpt a pebble, but you can sculpt a boulder - build the foundation firstRelated Episodes + Resources:Your Very First Cut (Lose 10-30 Pounds of Fat) | Ep 197The 3+3 Model of Optimal Fat Loss | Ep 326Grab your FREE Muscle-Building Nutrition BlueprintTimestamps:0:01 - Stubborn belly fat and "trouble areas" 4:14 - New research on limited spot reduction 6:17 - Why stubborn fat is actually stubborn 7:45 - Common mistakes when targeting problem areas 10:50 - The real way to "spot reduce" 11:34 - Factor #1: Building the foundation (you can't sculpt a pebble) 14:00 - Factor #2: Strategic fat loss phases vs crash dieting 16:19 - Factor #3: Time and patience (the 90% psychology factor) 18:22 - Why muscle building is the game changer 20:13 - How your body becomes a fat-burning system Support the show

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–How do you know what's actually in your protein bar? Could sweet potato be the secret ingredient that changes the game?I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced macros, and the power of simplicity. Whether you're a CrossFitter, busy parent, or just someone trying to fuel smarter, this will help you understand what to look for in your supplements and why quality matters.Today, you'll learn all about:2:29 – Dreaming the first recipe5:00 – Why sweet potato is the star9:11 – Breaking down the sugar-to-protein ratio13:16 – Why texture makes it taste real20:32 – Disrupting the market with simplicity23:02 – When and how people use the bars26:28 – Scaling up without selling out39:15 – Handwritten notes and customer love49:32 – OutroEpisode resources:Website: muscleupbars.comInstagram: @muscleupbars Support the show

Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content--Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles.When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discovered was shocking. Those regions with the most reported supercentenarians (people over 100) weren't the healthiest places. They were areas with poor record-keeping, poverty, and weak documentation systems. What's going on?You'll also discover how regions celebrated for plant-based eating actually consume meat daily, and get a data-driven framework for spotting diet deceptions.Main Takeaways:Blue Zone supercentenarian claims are largely based on fraudulent data and poor record-keepingMany "plant-based" Blue Zone regions actually consume animal products dailyExtraordinary health claims require extraordinary evidence - use the 5-point framework to evaluate nutrition adviceReal longevity factors are simple and well-established by the evidence without the need for "secrets," supplements, or hacksTimestamps:0:01 - The Blue Zone data fraud 8:17 - The plant-based diet deception in Blue Zones 10:10 - Other diet myths: alkaline diets, detox cleanses, dietary extremism 14:20 - 5-point framework for spotting nutrition nonsense 25:53 - What actually contributes to healthy aging 29:05 - Healthspan vs. lifespanSupport the show

Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique:http://witsandweights.com/physiqueWe're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize!--Understanding how to increase weights, sets, reps, and/or effort based on your training level and program type is crucial to get the most out of your training.Progressive overload gets confused because of the term "overload" when it's really about working within current capabilities to challenge yourself and progress over time.Our bodies are incredibly adaptive machines.They quickly get used to whatever stress we put on them... and then stop changing unless we intelligently modify that stress.That's why I'm dedicating our next Physique University live coaching call to the science of progressive overload, which is the missing link for most lifters in their 40s and beyond who feel stuck.Today (Tuesday June 3, 2025) at 1pm Eastern (replay will be available to everyone who signs up), I'm breaking down exactly when to:Add weight to the barIncrease repsAdd more setsPush closer to failureYou can get this training (including the replay and everything else in Physique University) free for your first two weeks when you join now.You'll get immediate access to the private community, your personalized nutrition plan, workout programs designed for real progress, and Tuesday's live call on progressive overload.===> Click here to join WWPU and claim your free 2-week trialSupport the show

Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:https://witsandweights.com/physique--"You're too old to build muscle." "With injuries like that, you should stop lifting weights." Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?We are shattering these harmful myths through the journey of my client Beth, who at 68 years old is successfully building muscle despite dealing with a significant shoulder injury.If you've been told that age means you can't build muscle anymore or that injuries mean you should abandon your fitness goals, this episode will change your perspective.Beth reveals exactly how she's adapting her training around medical limitations, why prioritizing muscle growth before fat loss has been revolutionary, and the specific techniques allowing her to gain muscle despite challenges that might sideline others.Main Takeaways:Why building muscle is not only possible but essential after 60How to adapt training around injuries without sacrificing progressThe mindset shift needed when transitioning from years of dieting to muscle buildingWhy strength training becomes more important, not less, as we ageHow to balance strength training with other activities like cyclingTimestamps: 0:01 - Building muscle after 60 despite shoulder injuries  4:50 - History with "traditional" dieting (Weight Watchers, Nutrisystem, etc.)6:53 - How thyroid medication changes affected her metabolism 15:49 - Dealing with shoulder injuries (SLAP lesion and rotator cuff issues)19:21 - Training modifications for shoulder limitations 24:44 - Psychological benefits of being strong at any age 26:56 - How she gained mostly muscle and dropped body fat without having to lose weight 31:01 - How strength training enhances her cycling performance 35:02 - Strategies for balancing strength training, biking, and recovery 46:54 - Advice for older adults hesitant about strength training 47:58 - Beth's 94-year-old mother who lifts weightsJoin WWPU (Wits & Weights Physique University) free for 2 weeks!Support the show

Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good!–Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield? Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it. We unpack why our relationship with food often feels so complicated, the role of diet culture and childhood conditioning, and how to replace guilt with trust. Together, we explore what it actually means to “feel good” after eating, how to eat with intention (not obsession), and why a little cake won't wreck your health goals.Today, you'll learn all about:2:36 - Childhood food rules and guilt4:16 - What eating without fear looks like6:02 - Why body awareness matters11:01 - Can healthy food taste good14:31 - The truth about eating cake20:13 - Diet culture vs true health29:54 - How to know what feels good41:05 - Change your default eating loop47:32 - OutroEpisode resources:Health After 30 PodcastWebsite: alanabonnemann.comInstagram: @naturopath.alana Youtube: @alanabonnemann Support the show

⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway!--Confused about "fat burning" versus actual fat loss? Learn why you can be "burning fat" during workouts while not losing body fat.Today I break down the difference between fat oxidation (using fat for fuel) and fat loss (reducing stored body fat) that most people misunderstand.You'll discover how the Randle Cycle affects metabolism, why fasted cardio isn't the magic bullet you've been told, and what really determines whether your body sheds fat... regardless of what fuel you're burning in the moment.We clear up some misunderstandings about low-carb diets (keto and carnivore), being fat adapted, and what's actually most important for fat loss.Main Takeaways:Fat oxidation (burning fat for fuel) and fat loss (reducing stored body fat) are completely different physiological processesThe Randle Cycle explains why carbs temporarily suppress fat burning, but this doesn't make low-carb diets superiorLow-carb diets increase fat oxidation but don't produce better fat loss results when calories and protein are equated (in fact, sometimes the opposite is true)For successful fat loss, focus on what directly influences body compositionAdopting an engineering mindset means optimizing for outcomes (fat loss) rather than processes (fat oxidation)Timestamps:0:01 - Why burning fat doesn't always mean losing fat 3:14 - Fat oxidation vs. fat loss 5:09 - The Randle Cycle and fuel selection (glucose vs. fatty acids) 9:36 - Low-carb diets and fat loss 13:42 - Any benefits of fasted cardio (beyond fat burning)? 15:04 - What actually determines fat loss 16:25 - Optimize for outcomes, not processes 17:55 - What you measure vs. what matters = more freedomSupport the show

Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:https://www.witsandweights.com/free/nutrition-101-guide--Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable.Main Takeaways:The 3 Non-Negotiables form the foundation of effective fat lossThe 3 Optimizers enhance your results once the foundation is in placeWeight loss is not the same as fat loss – this model ensures you lose fat while preserving your hard-earned muscleA properly executed fat loss phase can actually improve your body's future muscle-building capacity through enhanced insulin sensitivity and nutrient partitioningTimestamps:0:01 - Weight loss vs. fat loss and The 3+3 Model 4:12 - Non-Negotiable #1 7:41 - Non-Negotiable #2 11:02 - Non-Negotiable #3 15:05 - Optimizer #1 17:55 - Optimizer #2 20:56 - Optimizer #3 24:36 - How to put everything together 27:42 - Why a proper fat loss phase improves future muscle gain 29:11 - Final recap and tips to implementSupport the show

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint.–Do you feel like alcohol helps you relax? What if it's quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it's holding them back. James breaks down the hidden impact alcohol has on your sleep, metabolism, hormones, and mindset, and why willpower alone isn't the answer.He also shares how to reframe your relationship with alcohol using science-backed tools from his book “Clear” and his 90-day program. If you're serious about building a strong body and a clear mind, this might be the shift you didn't know you needed.Today, you'll learn all about:2:07 – How alcohol became culturally normal5:07 – One drink a day still harms your brain9:42 – The smiling assassins in our lives13:14 – Alcohol vs food: the real cost20:29 – The hormonal and metabolic toll25:50 – Why “don't drink” backfires33:02 – Rewiring your environment and cues38:19 – When to try non-alcoholic substitutes42:34 – A glimpse into the alcohol-free life47:32 – OutroEpisode resources:James Swanwick's book: CLEARAlcohol-Free Lifestyle podcastInstagram: @jamesswanwickSupport the show

Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle:witsandweights.com/free--What if shifting WHEN you eat could accelerate your fat loss results?Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement).Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surprising results for muscle preservation and how your metabolism slows down during weight loss.You'll discover how restructuring your weekly calories could significantly impact body composition outcomes, despite creating the same total weekly calorie deficit.Maybe it is about calorie timing after all!Main Takeaways:Traditional daily calorie restriction works, but research suggests strategic timing may offer muscle-preservation advantagesThe "Weekend Diet" approach maintains the same weekly deficit while distributing calories differentlyTargeted carbohydrate increases on specific days could help minimize metabolic adaptationPractical implementation requires careful calculation of weekly weight loss targetsEpisode Resources:Download my FREE Precision Fat Loss GuideTry MacroFactor for free with code WITSANDWEIGHTSLink to 2020 study by Campbell et al.Previous episode: The #1 Reason to Eat More CarbsTimestamps:0:00 - Traditional dieting vs. the "weekend diet" (carb refeeds) 7:39 - Findings on fat-free mass preservation 9:23 - Metabolic impacts beyond muscle preservation 10:22 - Carbs, insulin, and muscle protein synthesis12:02 - Anabolic signaling pathways 13:03 - Glycogen replenishment (training hard on Monday!) 15:44 - Psychological factors 16:38 - How to implement the Weekend Diet 21:32 - Leptin, refeeds, and hormones Support the show

Get the other side of this powerful conversation on Brooke's podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.--Are you over 40, doing everything right, but your belly fat won't budge?You're not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women's Wellness and host of the  ”Fitness Simplified” podcast, joins Philip to unpack the real reason your body is resisting fat loss and how to finally reclaim your results.Don't miss part two of this episode on ”Fitness Simplified,” where Brooke interviews Philip about building muscle and boosting metabolism during this critical stage.Main Takeaways:Perimenopause creates hormonal chaos that impacts fat storage“Move more, eat less” is outdated advice for midlife womenStress, blood sugar, and undernourishment stall resultsMuscle is essential for fat loss, hormone health, and agingNutrition timing and quality matter more than restrictionTimestamps:2:51 – Hormonal chaos and your shifting physiology6:13 – Vital reserve and burnout from your 20s8:33 – Cortisol, estrogen, and weight gain14:20 – Blood sugar, insulin, and fat storage15:57 – How to eat to support hormones19:19 – Simple habits to stabilize blood sugar23:12 – The truth about fasting and low-carb diets29:02 – Carbs, cortisol, and unlocking fat loss33:09 – Lifting heavy and building muscle in midlife35:54 – Smart cardio and stress recovery36:39 – Where to start without another “diet”Get the other side of this powerful conversation on Brooke's podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss.Support the show

Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook)–Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn't carbs at all, but your identity?I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better results than ever. You'll learn how I confronted disordered thinking, broke free from nutrition dogma, and rebuilt my beliefs around food and performance. If you've struggled with all-or-nothing dieting, this one's for you.Today, you'll learn all about:01:01 - Why I stopped fearing carbs05:14 - First experiences with low-carb diets10:50 - My paleo obsession and food dogma14:36 - When training didn't match my nutrition18:05 - The breaking point that changed everything23:45 - How I overcame my fear of carbs29:06 - The identity shift behind better eating32:30 - What actually changed when I added carbs40:42 - Do carbs need to be high or low?45:19 - Travel and tracking without a food scale58:55 - OutroEpisode resources:Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/AndroidSupport the show

Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to:https://www.buzzsprout.com/1870546/support--If you're struggling with fat loss that's slower than expected despite doing "everything right," this episode helps you figure out why.I discuss my personal experience in my recent 7-week mini-cut and how a seemingly minor change in daily habits became the limiting factor, resulting in slower fat loss than in the past.Text this episode to a friend who might be struggling with their progress!Learn to identify your own Critical Path... the one thing currently constraining your progress regardless of how well you execute everything else.Main Takeaways:The Critical Path concept identifies what's truly limiting your progressSmall changes in daily habits can significantly impact your resultsData tracking is essential for uncovering hidden roadblocksThe most effective intervention often requires less willpower than you thinkYour limiting factors shift over time as circumstances changeTimestamps:0:01 - What is critical path and how does it relate to fat loss?  6:50 - Philip's personal fat loss case study 11:59 - Why limiting factors change throughout your fitness journey 18:00 - Creating solutions for your specific situation 21:14 - How to identify your own Critical Path 24:51 - Working smarter and more efficiently for fat lossText this episode to a friend who might be enjoy it!Support the show

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question--If you have back issues, you might think heavy lifting isn't for you. Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting. But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need? Today we're answering a listener question from Kristen (a 51-year old woman with chronic back problems) about strength training with back issues and challenging conventional wisdom about what's actually good for your back.Main Takeaways:Understanding the counterintuitive relationship between strength training and back healthWhy most people's approach to back problems may be making things worseThe critical mental shift needed for successful strength developmentHow to build confidence through proper technique and progressionThe surprising connection between rehabilitation and strength trainingTimestamps: 0:01 - Strength training with back problems 3:22 - Common back issues with age 4:47 - 3 key principles for training for a stronger back 12:30 - How to start training effectively 16:09 - Fears of re-injury22:18 - The surprising overlap between rehab and trainingSupport the show

Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more:https://witsandweights.com/physique--"You can't build muscle during perimenopause." How many women have heard this discouraging statement from doctors, trainers, or social media? Today's episode shatters this harmful myth through the journey of my client Cynthia, who not only lost over 100 pounds but is now successfully building quality muscle during perimenopause.If you've been told that hormonal changes during perimenopause mean you can't build muscle anymore or that muscle gain automatically means gaining excess body fat, this episode will change your perspective.Cynthia reveals exactly how she's avoiding excessive fat gain while increasing muscle mass, and why the common advice about hormones and muscle building after 40 is entirely wrong.Main Takeaways:Why building muscle is possible (and essential) during perimenopauseHow to distinguish between muscle gain and water weight fluctuationsThe mindset shift needed when transitioning from fat loss to muscle buildingWhy tracking measurements matters more than the number on the scaleHow strength training becomes your most powerful tool against hormonal changesTimestamps: 0:01 - Why muscle building during perimenopause matters2:50 - The multiple benefits of building muscle after weight loss8:49 - What finally worked for Cynthia's 100+ pound transformation12:17 - Key mindset shifts she learned in Physique University16:35 - Overcoming the fear of gaining weight during a bulk21:41 - The importance of strength training during hormonal changes28:53 - Optimal training frequency and exercise selection33:33 - Targeting specific muscle groups effectively45:04 - Pre-workout nutrition strategies that work49:33 - Tracking progress beyond the scale53:36 - The encouraging truth of muscle building at any ageJoin WWPU (Wits & Weights Physique University) free for 2 weeks!Support the show

Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique--Is there a FASTER way to lose fat without sacrificing your hard-earned muscle? Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks.But there's a catch...Rapid fat loss is a more aggressive alternative for those who've already mastered the basics (training, tracking, protein, walking, and NOT dieting recently). It's a calculated approach that works remarkably well under the right conditions.When I personally tested this method, I dropped 5 pounds almost entirely from fat while preserving muscle mass. Others who've followed the protocol have lost between 3-7 pounds in 2 weeks with minimal impact on strength. The approach is especially useful for breaking through plateaus or addressing hormonal challenges like those faced during perimenopause.Ready to try it yourself? We're kicking off our Fat Loss Blitz challenge tomorrow.Join us with a free two-week trial in Physique University to get the complete protocol, expert guidance, community support, and a chance to win a free coaching session. Discover what your body is capable of.Support the show

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question--Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations? That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections?Today we're answering listener Tom's question about training with shoulder pain, foot issues, and mobility limitations. The truth is, everyone who lifts weights long enough will encounter physical limitations. The difference between those who continue making progress and those who stagnate isn't about genetic luck or perfect health—it's about mastering the art of training around limitations.Learn the powerful mindset principles that allow you to continue building muscle and strength despite injuries or limitations, and why the most successful lifters aren't those with perfect bodies, but those who master the art of training around their constraints.Main Takeaways:Why "adaptation, not abandonment" should be your fundamental training principleHow constraints can actually accelerate your progress by forcing smarter trainingThe expanded definition of progression beyond just adding weightWhy compensatory patterns matter and how to become aware of themThe importance of redefining what "progress" means when working around limitationsTimestamps:0:01 - The challenge of training with limitations 2:16 - Why this affects lifters of all ages and experience levels 4:34 - The adaptation mindset vs abandonment 6:30 - Constraint as a catalyst for better training 10:13 - The primacy of progression principle 12:52 - Holistic adaptation management 15:39 - Compensatory awareness 17:06 - Deliberate variability in exercise selection 22:49 - Redefining progress beyond PRs 27:26 - Why limitations are redirections, not roadblocksSubmit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/questionSupport the show

Ever wonder why you keep eating when you're not actually hungry? The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar?Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating.You'll discover why tracking certain metrics reveals surprises about your eating behaviors, how meal timing dramatically affects your psychological relationship with food, and tips to bridge the gap between analytical approaches and emotional intelligence.Main Takeaways:Understanding patterns through tracking creates awareness without becoming obsessiveStrategic meal timing and composition significantly influences emotional eating behaviorsThe powerful "if-then" approach creates a framework for managing challenging food situationsConsistency in eating patterns helps your body develop safety signals that reduce stress eatingCreating a balance between structure and flexibility is key to sustainable habitsEpisode Links:Follow the Don't Call Me Skinny podcast for more great content from Sarah KriegerListen to the companion episode about the psychological side of emotional eating: The Hidden Triggers Making You Overeat Without Realizing ItTimestamps:0:01 - Emotional eating through a data lens 8:36 - Using data without becoming obsessive 15:43 - What to do based on your data 23:36 - Powerful "if-then" strategies when life trips you up 27:08 - Meal timing -> emotional eating patterns 31:11 - Macros for managing hunger 36:32 - Hunger vs. cravings 42:11 - The solution after years of dietingSupport the show

Get the other part of this conversation on Anna's podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.--Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best?If you've been chasing surface-level goals, it might be time to rethink what true vitality looks like.Today, Anna Clough, founder of Strong and Healthy and host of the “Get Strong and Healthy” podcast, unpacks what it means to pursue health and longevity. We're talking about energy, vitality, muscle, metabolism, and how to build a strong body that lasts, without falling into diet culture extremes or burnout.Don't miss part two of this special collab—head over to Anna's podcast to hear Philip break down the aesthetics side of the conversation.Main Takeaways:Looking fit isn't the same as being healthyStrength training is essential for longevity, bone density, and vitalityBuilding muscle supports hormones, insulin sensitivity, and metabolismCrash diets and restriction backfire on long-term healthYou can look and feel great without sacrificing your well-beingTimestamps:02:40 – Why you can't chase every goal at once05:38 – Biohacking vs. basics: what actually matters09:31 – Muscle mass, injury prevention, and aging11:25 – The “bulky” myth and strength as empowerment14:47 – Bone health, lifting heavy, and real progress18:33 – Dumbbells, barbells, or machines?20:40 – Nutrition for health vs. diet culture extremes23:01 – The danger of crash dieting and rapid weight loss26:39 – Can you be too lean? What real health feels like30:09 – Using blood sugar tracking to improve vitality33:22 – Best ways to improve cardiovascular fitnessGet the other part of this conversation on Anna's podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health.Support the show

Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit"--Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Sam, who wasn't sure which direction to take her fitness journey next despite already establishing solid nutrition and training habits.Sam has made impressive progress with her nutrition and training habits but struggles with competing goals: wanting to build muscle and improve bone density while maintaining the lean physique she worked hard to achieve. Having previously reached 14% body fat, she loved how she looked and felt, but found this difficult to maintain long-term. Now at 18%, she's hesitant about entering a building phase that might push her away from her aesthetic comfort zone.You'll discover why the choice between building muscle and staying lean doesn't have to be binary, and how finding the right balance can transform both your physique and long-term health.Main Takeaways:Why "aggressive maintenance" might be the perfect approach for building muscle without sacrificing leannessHow to increase training intensity to improve bone density and muscle growthThe importance of strength-focused training versus hypertrophy for overall health outcomesWhy adding just 50-100 calories can make a significant difference in your body's ability to build muscleTimestamps: 0:01 - Why you might be torn between competing fitness goals  4:11 - Bone density, muscle building, and training intensity  12:04 - Choosing between maintenance, fat loss, or muscle gain 15:44 - Why small calorie increases help with building muscle19:44 - What is true maintenance? 21:51 - Improving bone density Support the show

Is fat loss really made in the kitchen (combined with strength training)?Or do we have it backward?This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros.You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to better regulated hunger signals and more sustainable results than traditional dieting.Let's challenge what the fitness industry teaches about weight loss and give you a more efficient starting point for your transformation.Main Takeaways:Building muscle first creates a metabolic environment where fat loss becomes dramatically easierStrength training improves insulin sensitivity through the "glucose sink" effectThe right approach allows you to eat more food while achieving better resultsBuilding a muscular foundation changes your entire relationship with nutrition and fitnessEpisode Resources:Follow The B.Rad Podcast for more great content from Brad KearnsTimestamps:0:01 - Why the traditional approach to fat loss is backward 8:54 - Why fat loss shouldn't be your first priority 15:32 - How strength training cascades to better eating habits 19:38 - How lifting prevents metabolic disease 23:27 - How your metabolism adapts to increased food intake 31:44 - The Norwegian training revolution: eat more, train harder 39:35 - Why even the "perfect diet" is not enough without training 47:22 - Walking as essential daily movement 57:27 - How walking more improves health markers 1:03:03 - The simple approach to starting with strength trainingSupport the show

→ Join Physique University: https://physique.witsandweights.com/--The advice to "just put in the reps" sounds motivating, but does it always work?Today I'm sharing something interesting, something sad, and calling some people out.Support the show

Get the other part of this conversation on Isaiah's podcast “Fat Loss Forever” to hear Philip expose 10 more myths!--Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start?You're not alone. You're being misled by an industry built on half-truths.Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the "Fat Loss Forever" podcast, dismantles 10 of the most persistent fat loss myths keeping you stuck. From the fasting hype and cardio obsession to hormone blame and the lie that clean eating must be perfect, he brings the science and the nuance to help you stop spinning your wheels. Catch the companion episode of this two-part special collaboration on Isaiah's podcast where Philip breaks down 10 other myths, including metabolism, fasted cardio, and fat loss over 40.Main Takeaways:Intermittent fasting isn't magic, it only works if it helps you eat fewer caloriesIntuitive eating is a skill you earn, not how you startCardio alone won't get you lean, strength training builds the body you wantCarbs, sugar, and seed oils aren't the enemy, context and calories are kingYour dream body won't fix your life, mindset and habits matter mostTimestamps:03:02 – Myth 1: Intermittent fasting is a magic fat loss method11:25 – Myth 2: Intuitive eating is the best place to start15:47 – Myth 3: Cardio is the key to fat loss22:45 – Myth 4: Carbs make you gain fat31:40 – Myth 5: Lifting makes women bulky35:15 – Myth 6: You must eat clean 100% of the time41:10 – Myth 7 and 8: Sugar and seed oils are toxic51:01 – Myth 9: Hormones are the reason you're not losing fat54:33 – Myth 10: Your dream body will solve everything1:00:01 – OutroGet the other part of this conversation on Isaiah's podcast “Fat Loss Forever” to hear Philip expose 10 more myths!Support the show

Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to witsandweights.com/physique--Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps?It's time to shed that unnecessary burden. The fitness industry has created a false dichotomy between training for health versus training for appearance, making many feel ashamed about aesthetic goals. Yet research reveals these pursuits are actually aligned, with the body composition that looks good typically being the same one that optimizes health markers.You'll discover why your desire for a better physique isn't shallow but actually connected to both biological drivers and psychological well-being... and how pursuing reasonable aesthetic goals provides benefits that extend far beyond fitness.Main Takeaways:Health and aesthetics aren't opposing forces; they're complementary goals that largely overlapThe body fat levels considered visually appealing align with optimal health markersPursuing aesthetic goals develops life skills that transfer to other areasBuilding muscle is both aesthetically beneficial and critically important for long-term healthTimestamps: 0:01 - Breaking free from guilt about aesthetics (how you look) 2:22 - The false divide between health and appearance  8:27 - When clients whisper their aesthetic goals 10:17 - The science that connects looks and health 14:06 - Psychological benefits of physique goals 17:11 - The evolutionary reasons we care about looks 22:15 - Balancing aesthetics and health in practice 28:53 - How physique development skills transfer to success in life 34:30 - Embracing both health and aestheticsSupport the show

Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism.--Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism.Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, stress hormones, and metabolic health.If you've been experiencing (or want to avoid) energy crashes, stalled fat loss, or feeling unusually stressed, there could be a physiological connection between your carbohydrate intake and cortisol levels that's sabotaging your results.This episode reveals the research-backed connection between low-carb diets and elevated cortisol, and how this hormonal response can trigger a cascade of metabolic effects that make fat loss harder, not easier.Discover the optimal carb approach that supports your metabolism, thyroid function, and training performance while keeping stress hormones in check.Main Takeaways:Low-carb diets trigger a stress response that elevates cortisol, even without a calorie deficitChronically elevated cortisol can suppress hormones and slow your metabolic rateCarb timing can help manage cortisol levelsCarbs should be reintroduced gradually if you've been on a very low-carb dietEpisode Resources:Download the Nutrition 101 for Body Composition guideTry MacroFactor for free with code WITSANDWEIGHTSTimestamps:0:00 - Why low-carb diets might be working against you 2:25 - The hidden connection between carbs, stress, and metabolism 4:13 - How carb restriction increases cortisol levels 7:04 - Impact on thyroid function and metabolic rate 9:39 - What happens to workouts and performance 12:49 - Finding your optimal carb intake 17:23 - Tips to reintroduce (or increase) carbs in your diet 22:58 - The bidirectional relationship between cortisol and metabolismSupport the show

Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide--Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space. No commute, no waiting for equipment, no membership fees—just you and the weights, ready when you are. This is the reality of owning a home gym, and it might be more accessible than you think.In this special bonus episode, I'm sharing my complete guide to building a home gym that saves you time, eliminates excuses, and gives you total control over your training environment.We cover everything from the pros and cons of having a home gym to space requirements, flooring options, and equipment recommendations that work for any budget. I'll walk you through exactly what you need to start with (for under $1,000), what to add as you progress, and how to eventually build a complete setup that rivals commercial gyms.Whether you're dealing with limited space, tight budget, or just wanting to eliminate the hassle of commercial gyms, this episode gives you a blueprint to creating your perfect lifting environment at home.Episode Resources:Free Ultimate Home Gym Guide: https://www.witsandweights.com/free/ultimate-home-gym-guideTimestamps:2:40 - Pros and cons of a home gym10:10 - Space requirements and location16:15 - Flooring options (including a very inexpensive, quick hack)18:50 - The "core 4" basic equipment to get started32:52 - Additional equipment as you become more advanced41:29 - Premium equipment for the ultimate setupSupport the show

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.–Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout?I'm joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters lose fat without logging every gram. You'll learn why traditional tracking might be the wrong solution, how to reconnect with your body's hunger signals, and what six metabolic pillars can completely change your approach to fat loss.Christina McClurken is a functional nutritionist specializing in women's metabolic health. Creator of the Metabolic Revival Method, she focuses on helping women break free from diet culture using six foundational pillars. Her no-number tracking system helps clients reduce stress while still making sustainable progress toward fat loss.Today, you'll learn all about:05:21 - Christina's six pillars of metabolism06:46 - How to track food without numbers09:42 - Daily weighing as a learning tool12:38 - Using plate structure for portion control17:29 - When is someone ready for fat loss?20:59 - How blood sugar affects hunger and cravings24:37 - Movement, muscle, and blood sugar balance27:58 - The role of indulgent foods in weight loss29:03 - Dealing with metabolic adaptation 37:46 - The truth about stress and nervous system regulation44:48 - Gut health as a vital part of fat loss54:36 - The #1 habit for fat loss success58:55 - OutroEpisode resources:Website: yourhealthybestie.comInstagram: @its_christina_mcclurken Support the show

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition--Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")?Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create an environment for body recomp at maintenance. You'll learn the realities of this approach and who will benefit most from it.This is one part of a special two-part collaboration. Don't miss the companion episode on Jeff's podcast where Philip covers slightly more aggressive approaches to body recomp.Main Takeaways:Is body recomposition at maintenance actually possible, and for whom?The surprising truth about what happens to your weight during successful recompositionWhy your training approach matters more than you might thinkThe often-overlooked nutritional strategy that can make or break your resultsHow tracking progress differs when you're not focused on weight loss or gainThe hidden lifestyle factors that determine your recomp successWhy the maintenance approach might be more sustainable than traditional methodsTimestamps:0:01 - What is "body recomp" at maintenance?3:03 - The science behind simultaneous fat loss and muscle gain5:28 - Who body recomposition at maintenance works best for 10:17 - Maintenance vs. slight surplus for muscle building 14:09 - Common problems and pitfalls with the maintenance approach 20:20 - How to track progress when the scale isn't changing much 24:45 - The value of tracking weight as data 28:19 - The role of lifestyle factors in successful body recompositionListen to the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recompositionSupport the show

Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit")--Millions of people are experiencing dramatic weight loss results with GLP-1 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't discussing: without the right approach, up to 40% of that weight loss could be coming from muscle, not fat.This episode gives you a blueprint for maximizing the benefits of these medications while protecting your metabolism, strength, and long-term results. Today I'm sharing practical, evidence-based strategies to preserve muscle while maximizing fat loss on these powerful appesite-suppressing medications, including how to adjust your nutrition, training, and lifestyle to maintain those results even after you stop.Main Takeaways:GLP-1 medications aid weight loss primarily through appetite suppressionMuscle loss isn't caused by the medications but by rapid weight loss without interventionResistance training and sufficient protein intake are non-negotiable for preserving muscle massPlan your transition off medication well in advance with a strategic approachEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSTimestamps: 0:01 - Understanding GLP-1 medications and body composition6:29 - Protein and nutrition strategies10:14 - Micronutrients and tracking calories12:10 - Why resistance training is essential16:02 - Managing energy levels and strength training16:47 - Planning for reducing or coming off GLP-1 medications21:56 - Body recompositionSupport the show

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 putting in the work, but muscle growth feels impossible?  Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach?I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal the real strategies you need. Forget the hours in the gym and obsessive calorie counting. We'll uncover why women often plateau, the truth about hormonal changes, and how to optimize your training for maximum impact with limited time. Holly Baxter is a two-time world champion natural bodybuilder, IFBB Bikini Pro, and accredited practicing dietitian with over 13 years of experience. She's the founder of Be A Fit, a training and nutrition app designed to support women with evidence-based programs and macro-friendly recipes. Holly is known for her honest, science-first approach to helping women transform their physiques and relationship with food.Today, you'll learn all about:03:18 - Fear of bulking, disordered eating, and the identity trap07:24 - The differences in how women build muscle11:47 - Menopause and muscle-building21:33 - Smart training approaches for older or less confident lifters26:25 - Is periodization necessary for hypertrophy?33:39 - How your training phase affects your results41:14 - Top 3 principles for your first serious build47:09 - What to track during a long-term building phase53:57 - Minimum effective dose training for hypertrophy57:40 - Inside Holly's new fitness app, Be A Fit59:05 - OutroEpisode resources:Holly's App: BiaFitYouTube: @HollyTBaxterInstagram: @hollytbaxter Related Episode: 10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291Support the show

Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique--You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like keto, carnivore, or intermittent fasting)...But then life happens and you fall short. Why do these approaches consistently fail? And what should you do instead?Today I introduce the powerful engineering concept of Black Line vs Blue Line thinking that completely transforms how we approach nutrition plans. You'll discover why perfection isn't just unnecessary... it's actually working against you.This episode provides a framework that aligns with both human psychology and the realities of daily life. You'll learn to build intelligent flexibility into your nutrition plan, navigate challenging scenarios like social events and travel, and transform your relationship with food!Main Takeaways:The Black Line represents the "perfect plan" while the Blue Line represents what actually happens in real-world executionSuccess comes from skillfully navigating deviations, not eliminating themRigid plans create all-or-nothing thinking that leads to the "diet spiral"Building adaptation skills is more valuable than strict adherenceStrategic flexibility accelerates results rather than slowing them downTimestamps:0:01 - The problem with plans  3:57 - The Black Line vs. Blue Line concept 7:19 - Why rigid nutrition plans typically fail  14:11 - Design with flexibility from the start 15:46 - "If/then" frameworks for common scenarios 17:49 - Your hierarchy of nutrition priorities 19:41 - The 80/20 principle 21:05 - Pre-planned contingencies 22:31 - Mindful deviation 23:42 - Momentum vs. perfectionSupport the show

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free--Is your metabolism REALLY low?If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep...Yet your metabolism seems stubbornly slower than everyone else's...This episode will help you create a successful fat loss plan that works with your unique metabolic constraints rather than fighting against them.Main Takeaways:Some people genuinely have lower metabolisms due to factors beyond their controlYour body's "calories out" equation can vary dramatically between individualsStrategic food choices can maximize satiety even on lower calorie budgetsThe psychological approach to a slower metabolism matters as much as tacticsSuccess comes from designing around constraints rather than fighting against themTimestamps:3:10 - The key factors behind metabolic variation 10:32 - Systems thinking 11:29 - Food satiety/volume 14:13 - Nutrient quality 15:44 - Protein considerations 16:46 - Calorie cycling 19:46 - Meal timing 22:27 - Food environment 23:24 - Training-recovery balance with limited energy 24:26 - Daily movement 25:22 - ExpectationsSupport the show

You're tracking your macros, crushing your lifts, and doing everything right. So why aren't you seeing results? What's holding you back?I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress.Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of transformations under his belt, Adam focuses on helping everyday people improve physically and mentally by addressing the emotional side of fitness. His no-BS approach makes him a master at uncovering the hidden reasons clients struggle, even when they're doing “everything right.”Today, you'll learn all about:02:34 - The three “I”s: Impatience, Improvement, and Intervention05:57 - Why even the best programs fail when stress goes unaddressed09:36 - Use task tracking instead of weight tracking to build momentum13:49 - Are hormones the issue—or is it something deeper?17:22 - How small tracking mistakes (like apple juice!) block fat loss20:20 - Why your perception of stress matters more than the stress itself25:48 - The 4-step framework to manage chronic stress29:20 - Step 2: Identifying your emotional root causes33:29 - Why you may have a hidden victim mindset (and what to do)43:06 - Proactive vs. reactive tools to regulate stress48:45 - OutroEpisode resources:Overcoming Stress Workshop RecordingEp 183 (“Life Update After My Near-Death Experience”)Instagram: @coachadam_b Email: abadger@badgerstrength.comSupport the show

Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating--Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry?Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating decisions without your conscious awareness.Today, Sarah Krieger of the "Don't Call Me Skinny" podcast reveals the psychological side of emotional eating while sharing practical tips to build a healthier relationship with food.This is one part of a special two-part collaboration. Don't miss the companion episode on Sarah's podcast where Philip covers the data-driven systems approach to conquering emotional eating!Main Takeaways:Emotional eating isn't about willpower but about hidden psychological triggersChildhood experiences often shape our emotional relationship with foodThe language we use about food reveals our deeper relationship with eatingCreating awareness through pausing before eating can interrupt autopilot behaviorsSitting with uncomfortable emotions rather than eating to suppress them is keyTimestamps: 0:02 - Understanding emotional eating and triggers7:24 - The first step to take10:19 - Language and reframing around food14:14 - "Clean" vs. flexible eating17:26 - The "pause" method22:11 - The power of tracking24:49 - Addressing deeper emotional issues32:08 - Data/systems-based approachGet the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eatingSupport the show

Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free--Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing.Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age.Main Takeaways:The surprising truth about metabolism and aging that contradicts what most fitness "experts" have been telling youThe hidden factors that make it seem like your metabolism is slowing down (when something else entirely might be happening)Why strength training might be the single most powerful tool for maintaining metabolic health as you ageThe two foundational nutrition and movement strategies that can dramatically impact your metabolic rate with minimal effortEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS10 Reasons Muscle Burns Even More Calories Than You ThinkTimestamps:0:01 - The myth of metabolism and age 6:30 - What research reveals about metabolic rate 7:33 - The true culprits behind what feels like metabolic decline 11:41 - Strategy #1: Strength Training 14:35 - Strategy #2: Protein 15:57 - Strategy #3: NEAT 17:51 - Strategy #4: Sleep 20:05 - Strategy #5: Stress Management 22:31 - Strategy #6: "Cardio"23:44 - Strategy #7: Nutrition Periodization 27:12 - Strategy #8: Meal Timing & Frequency 30:53 - The fascinating "secret function" of muscle tissue few people know about Support the show

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

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question---It's our 300th episode, so we're doing an epic Q&A!Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions.I'm 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

Try MacroFactor for free with code WITSANDWEIGHTS.--Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's 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't a fixed furnace burning the same amount of fuel day after day—it's 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't adapt to your body's 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'll 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

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's 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

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't 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

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't what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill, you'll likely abandon your efforts prematurely and end up back where you started—it's 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 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 - OutroReach Melanie by email: meldsa777 [at] hotmail [dot] comSupport the show

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're not sure it's 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's 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