Wits & Weights: Strength and Nutrition for Skeptics

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance:https://witsandweights.com/app--Why do some people eat more and stay lean while others diet nonstop and still struggle? Is your metabolism actually slow, or have you trained it to fight you?I dive into the real science of metabolism, body recomp, and why most weight loss strategies fail long-term. The focus shifts away from eating less and toward building a body that can lose fat, build muscle, and handle more food without constant plateaus. I explain why chronic dieting backfires, how strength training reshapes metabolic behavior, and why metabolism is adaptive, not fixed.I cover the four components of metabolism, why NEAT quietly drives fat loss, and why muscle is the biggest long-term lever for fat loss, muscle building, and strength training over 40. You'll also hear about a zero-time habit that can add up to 9,000 calories of monthly burn without changing your schedule.If you want evidence-based nutrition that actually works, this is where it starts.Today, you'll learn all about:0:00 –  Why metabolism isn't genetics3:02 – What metabolism really is7:20 – The four components explained11:55 – Why NEAT drives fat loss18:34 – How muscle changes metabolism24:19 – Why dieting backfires long term28:12 – Recover before cutting32:13 – Build metabolic capacity39:03 – The zero-time calorie burn habitEpisodes mentioned:Why Building Muscle Beats Weight Loss for Body Recomp | Ep 418The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) | Ep 166Support the show

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your fat loss, nutrition, and training... all in one place, with 20% off through January 2nd: https://witsandweights.com/app--Most people fail at fat loss not because they lack willpower, but because they're following strategies that don't work (or that backfire).In this replay of one of our most popular episodes, discover 7 evidence-based fat loss principles from 70 years of research and how to apply them without cutting out your favorite foods or living in the gym.Whether you're starting fresh in 2026 or breaking through a plateau, these proven strategies will help you lose fat, build muscle, and create lasting results without extreme diets or endless cardio.The goal is simple: protect muscle, manage hunger, move more, and use a moderate deficit you can sustain.Support the show

Join Physique University to get fat loss coaching, community support, and access to the "Get Lean in 45 Days" workshop on January 20th, a complete framework for executing a short, aggressive, muscle-sparing cut that actually works:https://witsandweights.com/physique--Every January, millions start cutting calories. By March, most have quit... frustrated, tired, and no leaner than before. The problem isn't discipline. It's that they're trying to diet their way into a body they never built.Learn why muscle is an asset while cutting is just maintenance, how chronic dieting destroys your metabolism and body composition over time, and why people who build muscle first end up needing to diet less often for the rest of their lives. Discover the structural advantage that strength training provides, not just for how you look, but for glucose disposal, nutrient partitioning, and long-term metabolic health.Whether you're stuck in the yo-yo dieting cycle, considering GLP-1 medications, or simply want to lose fat without grinding through months of restriction, this episode gives you a step-by-step framework for designing a muscle-first year.Plus, learn about the Mini-Cut Accelerator, a counterintuitive approach that lets you lose fat faster while protecting more muscle.Episode Resources:Join Physique University to prep for the "Get Lean in 45 Days" workshop on January 20: https://witsandweights.com/physiqueTry Fitness Lab AI-powered coaching for 20% off through January 2nd: https://witsandweights.com/appTimestamps:0:00 - Why your 2026 fat loss goal will probably fail unless you do THIS 2:23 - The cutting-first trap 5:45 - How muscle improves metabolism, insulin sensitivity, and nutrient partitioning 12:20 - Why short cuts beat long diets for body recomp 17:02 - How to design 2026 for a muscle-first approach 24:10 - The Mini-Cut Accelerator to lose fat faster without losing muscleSupport the show

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Body recomp, build muscle, and lose fat without wrecking your metabolism. Have you ever wondered why weight loss leaves you smaller but not better? What if muscle, not weight loss, is the real driver of transformation?I break down why chasing the scale backfires and how building muscle changes everything. Muscle improves metabolism, insulin sensitivity, nutrient partitioning, and how much you can eat while staying lean. I explain why weight loss without strength training often leads to muscle loss, fatigue, and rebound fat gain, especially for men's health, women's fitness, and anyone focused on longevity. This is about evidence-based fitness and evidence-based nutrition, not quick fixes.I also share why strength training over 40 is non-negotiable for health, body positivity, and sustainable results, plus the simple daily habit that surprised me by accelerating muscle-building without more gym time.If you want real body recomp and a physique that actually looks trained, this episode will reframe how you approach nutrition and fitness. Tune in to learn more.Today, you'll learn all about:0:00 –  Why weight loss fails1:11 – Muscle vs scale obsession9:01 – How muscle boosts metabolism6:34 – Insulin sensitivity explained17:45 – Why dieting backfires27:34 – Body recomp done right30:19 – Protein and training priorities34:54 – Muscle and longevity38:01 – The daily habit that accelerates growthPrevious episodes mentioned:Ep 362 – Fat Loss WITHOUT a Calorie Deficit? (Body Recomp Explained)Ep 384 – Build Muscle WITHOUT Bulking if You Want Lean GainsSupport the show

Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:https://witsandweights.com/app--Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results. If you're hitting the gym consistently but not seeing the gains you want, your training volume is probably the problem.In this replay of one of our most popular episodes, learn the 12 evidence-based rules to make training volume work for muscle growth, especially for busy lifters over 40. Learn exactly how many hard sets per muscle group you need each week, why proximity to failure matters more than total reps, and how to find your personal volume sweet spot, especially if you're over 40 and want to build muscle efficiently without burning out or wasting time.Whether you're doing too little and wondering why you're not growing, or doing too much and feeling exhausted, this framework will help you dial in your volume for your body, goals, and lifestyle. Stop guessing and start engineering your strength training for maximum hypertrophy.Episode Resources:Prefer community support and live call for your training and fat loss? Join Wits & Weights Physique University for just $27/month with training templates, course library, and community support (podcast listeners get a free custom nutrition plan with code FREEPLAN)Read the Stronger by Science article on training volume by Greg NuckolsTimestamps:0:00 - Why volume determines muscle growth 5:54 - Rule 1: Hard sets per muscle group 7:16 - Rule 2: Train near failure 9:00 - Rule 3: Understanding diminishing returns 10:14 - Rule 4: Optimal weekly set ranges 11:40 - Rule 5: Does rep range matter? 13:10 - Rule 6: Strength vs. hypertrophy 15:24 - Rule 7: Periodize your volume 17:00 - Rule 8: Recovery sets your ceiling 19:02 - Rule 9: Eliminate "wasted" volume 20:20 - Rule 10: Compound vs. isolation lifts 21:35 - Rule 11: What to track? 23:00 - Rule 12: The MOST important ruleSupport the show

Get personalized AI-powered coaching that identifies your exact fat loss plateau and gives you the specific fix you need. Try Fitness Lab (20% off through January 2nd) at:https://witsandweights.com/app--You cannot be in a true calorie deficit and still not lose weight. It's physiologically impossible.If you're eating less than you're burning but fat loss is not happening, something's disconnected between what you think is true and what's actually happening in your body.Discover the 3 possible reasons behind every "I can't lose weight" plateau and how to identify which one you're in.Plus, get a simple calorie strategy that lets you enjoy weekends without sabotaging your fat loss.Stop guessing and finally understand what's really holding you back so you can make consistent progress toward your body composition goals.Episode Resources:Try Fitness Lab (20% off through January 2nd)Episode mentioned: How the "Weekend Diet" Accelerates Fat Loss and Preserves More Muscle (Strategic Refeeds)Timestamps:0:00 - Why being in a deficit but not losing weight is impossible 4:31 - Reason #1: Tracking accuracy and measurement errors 14:00 - Reason #2: Water retention and body recomp masking fat loss 21:00 - Reason #3: Your deficit disappears after metabolic adaptation 24:28 - Bonus: The simple calorie strategy for weekend flexibilitySupport the show

Get 20% off Fitness Lab through January 2nd. Take the free 2-minute quiz to see your complete custom plan before you pay anything:https://witsandweights.com/app--Since launching Fitness Lab in November, I've gotten dozens of questions about how it works, who it's for, and how it fits with your existing tools and routines.So I chose the 15 most common to answer in this episode!I'm already tracking macros in MacroFactor/Cronometer/MyFitnessPal. Do I need to stop using that?How does meal photo analysis actually work without counting calories?Should I join Physique University or just use the app? Or both?Can I follow my own training program or do I have to use the app's?I'm 52 with a bum shoulder (or other limitation). Will this actually work for me?How does it handle my marathon/endurance training on top of lifting?Does this replace working with you 1-on-1?What if I have a question about something specific, like I'm stuck on a plateau or confused about what to do next?I'm on TRT and my wife's dealing with perimenopause. Does the app account for hormones?What happens when I travel or life implodes and I miss a week?How long until I see actual results? Be honest.Can I build muscle and lose fat simultaneously?How does the app actually help me stick with this long-term? I know what to do, I just can't seem to stay consistent.I've failed every diet. Why would this be different?What happens after the 4-phase program? Is this a temporary thing?Ready to see your personalized plan? Take the FREE onboarding quiz and get 20% off through January 2nd if you decide to try the app:https://witsandweights.com/appSupport the show

Get Fitness Lab (20% off through January 2), the #1 fitness app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Now available for iPhone (with Apple Health integration!) and Android. Build muscle, lose fat, and get stronger with daily personalized guidance.—Are injuries holding back your body recomp goals? How do you keep lifting weights when strength training never feels perfect?I sat down with Anthony Bryan, a Guinness World Record holder and double world champion in para athletics, to unpack what nutrition and fitness look like when you are never at 100%. Anthony trained his entire life with left-side paralysis after a childhood stroke, and his approach to strength training, recovery, and mindset applies to anyone dealing with injury, aging, fatigue, or stalled weight loss. We discussed auto-regulation, unilateral training, and why evidence-based fitness matters more than chasing perfect workouts. Anthony shares how to adapt lifting weights, manage recovery, and stay consistent when motivation dips. This conversation connects strength training, metabolism, and long-term muscle building in a way that supports longevity and sustainable progress.This is Wits and Weights at its core. Evidence-based training that works in the real world. Tune in to learn more.Today, you'll learn all about:0:00 – Training when not at 100%2:46 – Do limitations build resilience?3:51 – Proving doctors wrong10:46 – Support systems and belief12:39 – Reframing no pain, no gain20:22 – Adapting lifts with injuries27:36 – Unilateral training benefits33:37 – Auto-regulation and recovery39:31 – Sleep, hydration, performanceEpisode resources:Anthony Bryan on Instagram: @thenolimitsathlete YouTube: @antbryanfitness Support the show

Get 20% off Fitness Lab from December 17 to January 2. Take the 2-minute quiz to see if AI-powered coaching can help you adjust your strength training during fat loss, preserve muscle while losing weight, and make smarter decisions about volume, intensity, and recovery—all personalized to your data and goals:https://witsandweights.com/app--How do you train for fat loss? Most people screw this up by making disastrous training adjustments like switching to high reps, dropping intensity, or adding excessive cardio. Then they wonder why their muscle and strength drop.Discover how to preserve every bit of hard-earned muscle while losing fat by keeping load/intensity high, reducing volume (strategically and if necessary), and using auto-regulation to manage recovery when it's your most limited resource.Learn why lighter weights and high-rep "fat burning" workouts destroy body recomp results, how to time carbs for better performance during a deficit, and why HIIT could be sabotaging your strength training and muscle preservation.This evidence-based approach to strength training during fat loss will help you lose fat without sacrificing muscle, maintain lifting performance in a calorie deficit, and come out of your cut looking lean, strong, and ready to build muscle again.Episode Resources:Fitness Lab AI Coaching App - 20% off December 17-January 2, available on iPhone (with Apple Health integration!) and now and Android tooTimestamps:0:00 - Training for fat loss (not fat burning workouts) 2:52 - The myth of high reps for fat loss 5:20 - Understanding strength vs. muscle during a deficit 9:32 - Intensity (weight/load, % of 1RM) and volume 13:12 - Auto-regulation strategies that work during cuts 20:24 - Recovery is your limiting factor 24:10 - How Fitness Lab helps adjust training for fat loss 26:43 - Carb timing strategies for better performance 30:00 - Too much cardio? 33:12 - Simplifying assistance (accessory) work 36:00 - Exercise selection and joint care during cuts 39:20 - Realistic expectations and mindset during fat lossSupport the show

Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when you're trying to lose fat and build muscle.Discover why the traditional nutrition hierarchy is backward and the 5 specific mistakes that prevent successful body recomp. Learn the bottom-up framework that makes simultaneous fat loss and muscle gain actually work.You'll understand why micronutrients drive metabolism and energy production, how flexible dieting fails without nutrient anchors, the fiber sweet spot for body recomp, why perfect macros can't overcome poor training performance, and how to use biofeedback instead of just tracking calories.This episode gives you a practical system to optimize nutrition for strength training, muscle building, and sustainable fat loss without feeling hungry, weak, or stuck on a plateau.Timestamps:0:00 - Flipping the nutrition pyramid for body recomposition 2:52 - Micronutrients and body recomp 7:12 - Constraint theory and metabolic bottlenecks 12:16 - Carbs, fat burning, and ATP 17:11 - Building nutrient-dense meal patterns for muscle gain 20:36 - Flexible dieting with nutrient anchors (not just IIFYM) 25:56 - The fiber "sweet spot" for digestion and metabolism 31:20 - Macro targets that support strength training performance 36:12 - Meal timing and tracking gym performance 40:10 - Using biofeedback over blind calorie trackingSupport the show

Get Fitness Lab, the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. Special link for podcast listeners (20% off):https://bit.ly/fitness-lab-pod20—Why does body recomp stall even when you lift weights, track macros, and eat for nutrition and fitness? What if your thyroid is slowing metabolism, limiting muscle building, and making it harder to lose fat? Dr. Eric Osansky breaks down the real markers lifters should watch, why lifters may see unique symptoms, and how autoimmune issues like Hashimoto's and Graves develop. We talk hormone health, stress, overtraining, environmental toxins, and what actually supports strength training, longevity, and nutrition and fitness goals. Eric also shares natural strategies that align with evidence-based training so you can make smarter decisions for your metabolism and body composition.If you want to optimize your thyroid and unlock better body recomp results, tune in to learn more.Today, you'll learn all about:0:00 – Hidden thyroid factors in weight loss2:43 – Why Eric pursued thyroid health3:36 – Thyroid basics for lifters8:01 – Eric's Graves diagnosis story14:02 – Lifestyle stress vs true dysfunction20:42 – What labs actually matter24:17 – Autoimmune triggers explained29:33 – Top environmental toxins to avoid39:25 – Treatment options and natural supportEpisode resources:Save My Thyroid PodcastBook: Natural Treatment Solutions for Hyperthyroidism and Graves' DiseaseHealing Graves' Naturally Community: savemythyroid.com/healgravesdisease Healthy Gut Healthy Thyroid Newsletter: savemythyroid.com/newsletter YouTube:  @NaturalThyroidDoctor Instagram: @drericosanskySupport the show

Join the 3-Week Strong Finish Challenge to build self-efficacy and self-regulation through the hardest 3 weeks of the year. Get coaching, accountability, custom nutrition plans, and strength training templates to end the year strong:https://live.witsandweights.com--Even if you know what to do for nutrition and strength training, you keep stopping, falling off, and starting over. Discover why this has nothing to do with discipline, willpower, or motivation, and everything to do with two trainable psychological skills that predict whether you'll follow through or quit.Episode Resources:Try Fitness Lab for an AI coaching app that gives you microactivities and psychological wins. Special link for podcast listeners to get 20% off.Timestamps:0:00 - Why you keep starting over with strength training and nutrition 8:36 - Skill #1: Self-efficacy (believing you can execute the next step) 13:58 - Small wins and progressive overload for confidence 14:40 - Join the 3-Week Strong Finish Challenge 15:55 - Skill #2: Self-regulation (following through when life gets messy) 20:22 - 4 tactics to build self-regulation 24:04 - Related psychological models explained 26:18 - Practical steps and identity shift for liftersSupport the show

Join the 3-Week Strong Finish Challenge to end the year stronger while everyone else backslides. Get coaching, accountability, custom nutrition plans, and strength training templates to maintain progress through the holidays. Kickoff call Monday, December 8 at 5pm Eastern, challenge starts Wednesday, December 10:https://live.witsandweights.com--If your fat loss strategy involves eating "perfectly clean" and you find yourself swinging between strict dieting and weekend blow-outs, you're stuck in the perfection trap.Discover why chasing 100% compliance is sabotaging your fat loss progress, how the 20% "eat anything" rule creates sustainable flexibility while still driving body composition changes, and why this middle ground beats both extremes of all-junk and all-clean eating.Learn the psychology and physics behind why rigid dieting fails, how to define your 80-20 split in practical terms (daily vs weekly), and the crucial guardrails that keep flexibility from becoming chaos. This evidence-based approach to nutrition helps you lose fat, build muscle, and maintain strength without guilt, restriction, or the all-or-nothing mindset that derails most people during fat loss phases, especially around the holidays!Episode Resources:Join the 3-Week Strong Finish Challenge - Kickoff today, starts Wed Dec 10: http://live.witsandweights.com/Try my AI coaching app Fitness Lab for personalized nutrition tracking and coaching. Special 20% off link for podcast listeners.Timestamps:0:00 - Why you're struggling to lose fat 2:50 - A more flexible (and sustainable) approach 6:30 - What to include in your 20% flexible eating 10:38 - Why this works for fat loss (psychology and physics) 16:26 - The 3-Week Strong Finish Challenge 21:35 - Guardrails for flexible eating (protein, calories, intent, etc.) 27:48 - How to apply to fat loss, maintenance, and muscle building phases 32:37 - Travel, holidays, and weekends 36:24 - 4 common mistakes to avoid with flexible nutrition 40:44 - Identity, mindset, and next stepsSupport the show

Join the 3-Week Strong Finish Challenge and get direct coaching to lose fat and build muscle through Christmas and New Year's while everyone else backslides:http://live.witsandweights.com/--You have 3 weeks left in 2025. Are you going to waste them "surviving" or actually make progress, lose fat, and build muscle?Most people treat the final 3 weeks of the year like a throwaway, needlessly gaining weight, losing strength, and restarting in January. But if you've been working hard all year and still don't look like you lift, you don't want to waste this crucial moment.Discover why these final three weeks are actually your BIGGEST opportunity of the year to make real progress on body recomposition while everyone else has already quit.Challenge Details:Kickoff Call: Monday, December 8th at 5pm ET (setup and strategy) - replay available if you can't make it live (but you must register)Challenge Dates: Wednesday, December 10th - Tuesday, December 30thWhat You Get:Direct access to 2 coaches (Philip and Carol) for personalized supportPersonalized nutrition setup to lose fat and build muscle (macros, protein, meal strategies)Complete strength training programs for any situation (home, travel, bodyweight)Resource library for every holiday scenario (restaurants, family meals, travel)Weekly accountability and coaching feedback on your progress

Get Fitness Lab (20% off for listeners), the #1 coaching app that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance:https://bit.ly/fitness-lab-pod20—Have you ever wondered if your skeleton can actually support the muscles you work so hard to build? Or how bone density affects the way you lift weights, lose fat, and build muscle for long-term strength?This conversation with orthopedic surgeon and bone health expert Dr. Doug Lucas completely reframed how I think about body recomp, strength training, and longevity.We break down why bone health is the real foundation of nutrition and fitness, what happens to bone metabolism as you age, and how lifting weights, optimizing macros, and supporting hormone health directly impact bone density and muscle building. Dr. Doug also shares why women's fitness, men's health, and strength training over 40 all depend on resilient bones that respond to training stress.If you want evidence-based fitness strategies that support metabolism, weight loss, and long-term performance, this one is packed with takeaways.Today, you'll learn all about:0:00 – Why bone health shapes long-term strength4:13 – How bone metabolism really works7:19 – Why Dr. Doug left surgery for prevention10:25 – At-risk groups and early bone loss14:07 – What lifting heavy means for bone strength16:33 – Bone density vs bone quality21:19 – Lifestyle factors that build stronger bones23:30 – When to use impact training29:30 – Medications, risks, and limitations32:55 – Hormone health and skeletal strength40:42 – The 4R Method for reversing bone loss46:39 – A real success story of reversing osteoporosis53:39 – Lifting safely when you have osteoporosisEpisode resources:The Dr Doug Show (YouTube): @Dr_DougLucas The OsteoCollective: osteocollective.com Instagram: @dr_douglucas Facebook: @dr_douglucas Support the show

Join the 3-Week Strong Finish Challenge to build strength training momentum and end 2025 strong instead of waiting until January. Kickoff call December 8th at 5pm Eastern. Get direct coaching, the flexible framework, holiday nutrition strategies, and travel workout templates you need to protect your metabolism through the holidays:https://live.witsandweights.com--If you're trying to lose weight by focusing on diet, cardio, and steps but skipping the weight room, you're not just leaving results on the table. You're actively suppressing your metabolism, wrecking your body composition, and almost guaranteeing weight regain with more body fat.Discover why strength training isn't optional during fat loss... it's the primary metabolic lever that determines whether you end up lean and strong or skinny, weak, and fighting your metabolism. Learn why up to 30% of weight loss without lifting comes from muscle (not fat), how muscle acts as your metabolic engine for insulin sensitivity and longevity, and the minimum effective dose of lifting that protects everything you're working for. You'll understand the hormonal consequences of diet-only weight loss, why building muscle is your retirement fund for healthy aging, and how resistance training transforms your identity from "someone on a diet" to "someone who trains." This evidence-based approach shows you exactly how to build muscle, lose fat, and create sustainable body recomp, even if you're over 40 and starting from scratch.Episode Resources:3-Week Strong Finish Challenge - Kickoff December 8th at 5pm Eastern: https://live.witsandweights.comTimestamps:0:00 - Why skipping strength training during weight loss is terrible 2:50 - How losing muscle creates the weight regain trap 6:30 - The body composition truth: looking lighter but weaker without lifting 10:24 - Hormonal consequences and metabolic adaptation during fat loss 14:26 - Minimum effective dose for building muscle and preserving strength 21:17 - Strength training for longevity (not just vanity) 24:52 - Why muscle compounds like retirement savings 28:42 - Becoming someone who trains is a permanent identity shiftSupport the show

Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:https://witsandweights.com/fatloss--If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you. Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working.Discover the 3 weight loss traps that derail motivated people trying to finish 2025 strong, and learn exactly what to do instead to build a leaner, stronger physique heading into 2026. Learn to use evidence-based strategies that work with your body's adaptive system, not against it, so you can lose fat while building muscle and maintaining your metabolism.Episode Resources:Free 14-Day Rapid Start Fat Loss GuideFitness Lab App - AI-powered coaching for tracking signal weight and progressive training. Exclusive 20% off link for podcast listeners.Timestamps:0:00 - Hitting a wall with fat loss despite tracking and training 2:09 - Trap 1: Reacting emotionally to daily scale fluctuations 9:29 - Trap 2: Overcorrecting with extreme calorie cuts and restriction 20:13 - Trap 3: Thinking strength training is not required 24:52 - How muscle building transforms metabolism and body recomp 28:52 - Debunking "bulky" fears and "waiting to lift" mythsSupport the show

Ready to go beyond standard cholesterol panels and track what actually matters? Get your comprehensive performance bloodwork analysis at  witsandweights.com/bloodwork (code VITALITY20 for 20% off)—What if your blood work is missing the markers that truly predict long-term cardiovascular health? Can you build muscle, lose fat, and stay strong after 40 without risking your heart? And which biomarkers, hormones, and peptides actually move the needle for longevity and performance?I bring on Integrative Medicine & Cardiology Physician Dr. Abid Husain into the conversation, and we get into the evidence behind cardiovascular health for lifters, especially if you're focused on body recomp, strength training, weight loss, nutrition, and fitness. We cover the labs most people never get, how inflammation and metabolism shape heart health, and why tracking APOB, CRP, and oxidized LDL matters far more than total cholesterol. We also break down hormone health, HRT safety, muscle building over 40, and the peptides that actually support recovery and longevity.If you care about lifting weights, performance, and living longer with evidence-based fitness, this one gives you a clear roadmap. Tune in to learn more.Today, you'll learn all about:0:00 – Defining cardiovascular health3:40 – Mechanical vs biochemical heart health7:42 – Obesity, genetics, and heart disease12:10 – Key biomarkers to track18:55 – Inflammation patterns and risk23:20 – Cholesterol, genetics, and LDL nuance28:40 – Hormone health and HRT safety35:20 – Peptides for recovery and performance49:55 – Calcium scoring vs CCTA imaging*Episode resources:*Website: boulderlongevity.com Dr. Abid Husain's Instagram: @dr_abidhusain Boulder Longevity Institute's Instagram: @boulderlongevityinstitute LinkedIn: linkedin.com/in/abid-husain-md-facc-abaarm-00874419 YouTube: @boulderlongevityinstitute Facebook: @BoulderLongevityInstitute Support the show

Someone unfollowed the show after saying they were "grossed out" by AI in fitness. Apparently I'm now part of the evil AI empire.

 Get Fitness Lab, the #1 coaching app for people over 40 that adapts to YOUR recovery, YOUR schedule, and YOUR body. Build muscle, lose fat, and get stronger with daily personalized guidance. https://witsandweights.com/app--Are you over 40 and trying to stay muscular, lean, and strong, but PSA tests and prostate fears leave you confused? Worried that one elevated PSA could derail your strength training with an unnecessary biopsy?In this conversation with men's health expert Dr. Stephen Petteruti, we break down the truth about PSA testing, hormone health, and what most fitness podcasts get wrong about men's health and longevity. We talk about why body recomp and lifting weights matter even more as you age, how certain treatments impact testosterone and weight loss, and what proactive steps keep you training hard for decades.I share how evidence-based fitness shapes my own approach, and Steve gives a grounded perspective on protecting your hormones without sacrificing your physique.Today, you'll learn all about:0:00 – PSA tests and misunderstood prostate risks4:15 – Why biopsy thresholds are flawed9:42 – How lifestyle shapes cancer and longevity14:55 – Understanding atypical dormant cells18:40 – Repurposed drugs and monitoring protocol24:10 – Testosterone, muscle, and men's health31:42 – High-to-low dosing theory explained41:20 – Philosophy of vitality over fear48:05 – Strength training and premeditated nutrition50:37 – Where to find Dr. Petteruti's workEpisode resources:Intellectual Medicine Podcast. Start with this episode – Think Twice Before Getting a BiopsyWebsite: drstephenpetteruti.com Waitlist for his book “Fighting Cancer Like a Man”Instagram: @dr.stephenpetterutiYouTube: @intellectualmedicine Support the show

Download Fitness Lab (live now for iPhone!) – Get AI-powered nutrition analysis, daily guidance, and adaptive strength training that responds to your biofeedback. Like a physique coach in your pocket.Built for adults over 40 who want sustainable fat loss and muscle building without guesswork. Get 20% off through Black Friday at http://witsandweights.com/app--We compare traditional calorie and macro tracking with a pattern-based approach that uses eating behaviors, biofeedback, and trends to drive fat loss and muscle gain over 40.What if cutting-edge AI nutrition and physique coaching could analyze your eating patterns, correlate them with your body's response, and provide a high level of awareness without logging every meal? Learn how Fitness Lab is the #1 (and only) app that can spot correlations across sleep, stress, meals, and training to give precise daily coaching, especially for midlife adults dealing with issues like hormones and recovery.This approach requires less mental energy so you don't fall off track, while teaching you how to "level up" your system to get and maintain results for life. Episode ResourcesDownload Fitness Lab AI-powered coaching, 20% off through Black Friday: http://witsandweights.com/appTimestamps0:00 - Why tracking calories and macros works (to a point) for fat loss and muscle building 6:45 - Pattern-based nutrition coaching explained 9:50 - The 5 metrics that replace calorie counting for body composition 13:46 - How to track eating behaviors, meal patterns, and biofeedback 18:56 - Building nutritional literacy whether or not you're logging food 22:31 - 4 foundations required for pattern analysis success over 40 25:41 - Protein awareness without counting every gram 29:36 - Daily consistency and minimum viable tracking habits 33:56 - Using feedback vs. hitting calorie targets 37:06 - When to use calorie tracking vs. pattern analysis (or both) 40:41 - How AI makes pattern-based coaching seamless and effortlessSupport the show

Fitness Lab is live!Fitness Lab is an innovative, game-changing AI coach that adapts to your patterns, turns data into daily actions, and helps you LEARN about yourself and the science behind everything.From periodized programs and form checks to one-photo nutrition and biofeedback, the goal is less stress but more progress.Designed for building muscle and losing fat over 40, here's exactly how it works:Quick onboarding personalizes everything to your situation (including unique scenarios like hormone symptoms and HRT, weight loss medications like GLP-1s, and whether you have your own program or trainer)Daily coaching briefings personalized to YOUR dataConversational workout coaching (not manual logging)Meal photo pattern analysis (one photo daily, not calorie counting)Evening biofeedback that drives adaptationWeekly check-ins with AI analysisReal-time coaching chat trained on 400+ episodesApple Health integration is coming soon! (This is mentioned in the episode but is currently turned off while we make it the best experience)This isn't ONLY a new tool for physique transformation.It also teaches you to coach yourself, changing your identity from someone who guesses to someone who knows what they're doing.Black Friday pricing: 20% off through November 28Get it now: http://witsandweights.com/appSupport the show

Get early access to Fitness Lab before the official launch! Join my email list at witsandweights.com/email (if you're already on just reply and ask for the “secret link”)Get Cozy Earth bamboo-derived sheets (use code WITSANDWEIGHTS for 20% off) that regulate temperature for better sleep and recovery--Even if your tracker or workout/nutrition app logs everything, it still can't tell you WHAT to do when progress stalls.We dig into the hidden gap sabotaging results... the missing interpretation layer... and show how to turn raw data into smart, timely decisions that finally help you get unstuck.If you've hit a wall with MyFitnessPal, MacroFactor, or your favorite lifting app, this conversation explains why the numbers look fine while your body says otherwise.You'll hear how midlife physiology changes the rules over 40, why plateaus are often upstream issues like sleep debt or weekend habits, and how qualitative signals like training effort, hunger, and mood complete the picture missed by most algorithms.Learn how a coaching-style layer can synthesize your logs, photos, and health data into clear actions: training load, rest and recovery, protein and carbs, or a weekend plan that prevents backslides. The goal isn't more tracking. It's better decisions from the tracking you already do, so you can build muscle, lose fat, and sustain results with less guesswork and more confidence.Timestamps0:00 - Why tracking alone isn't enough for building muscle over 40 2:18 - The missing interpretation gap that keeps you stuck 5:30 - What fitness apps actually do well (and their limitations) 9:10 - When tracking algorithms miss the root cause of your plateau 14:06 - Why recovery capacity matters more in your 40s and 50s 18:56 - How identity and behavior change drive sustainable results 22:56 - Sleep and recovery optimization for strength training 25:06 - Making personalized coaching accessible and affordable 28:56 - How adaptive training decisions improve muscle-building progress 32:16 - Analyzing meal patterns beyond calories and macros for better body compositionSupport the show

Get early access to the app AND the Black Friday pricing by joining my list (if you're already on my list, ask for the “secret link”):https://witsandweights.com/email--Get a first look at Fitness Lab, my new AI coaching app that turns your daily signals into clear guidance on food, training, recovery, and progress.Built for lifters over 40, it adapts plans in real time with low-stress tracking, meal pattern analysis, conversational training feedback, and daily/weekly check-ins to keep you consistent and accountable.Then it gives you daily activities related to what's most important to you, whether that's lifting, sleep, hydration, eating habits, protein, steps, and more, tailored to your current goal of fat loss, muscle gain, body recomp, or maintenance.It's not another "logger". Much more than that, Fitness Lab is a coaching intelligence layer that adapts to YOUR recovery, YOUR data, YOUR life.This Tuesday, November 18th, Fitness Lab goes live with Black Friday pricing, which means it will be 20% off through November 28.If you want early access to the app AND the Black Friday pricing, join my email list Support the show

Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:https://witsandweights.com/email--400 episodes and 4 years of challenging the fitness industry's myths and proving that building muscle and losing fat doesn't require complicated protocols or expensive interventions!Today you'll hear 15 reflections from the Wits & Weights journey, from listeners who transformed their physiques through evidence-based training, to world-class strength coaches and researchers who've shaped the field, to fellow podcasters who understand what consistency really means.Evidence-based fitness and body recomposition work across borders, backgrounds, and goals. Building muscle, losing fat, and getting sustainably strong comes down to consistency, systems thinking, and rejecting the industry's noise in favor of what actually works.Episode ResourcesJoin the FREE Facebook CommunitySearch the entire podcast library to find an episode mentioned in today's showTimestamps0:00 - 400 episodes of evidence-based fitness and building muscle1:43 - Jo S.: Breaking through training plateaus with strength training3:09 - Julia D.: How muscle tissue improved chronic health conditions8:41 - Kevin Palmieri: Prioritizing fitness while building a business12:41 - Pam Sherman: Strength training for women over 5014:41 - Dr. Eric Helms: Combating misinformation with evidence16:48 - Jenn Trepeck: Consistency for sustainable fat loss18:23 - Sam Brake Guia: Podcast growth and marketing22:39 - Brandon DaCruz: Evidence-based physique coaching25:00 - Carol Hanshew: From client to nutrition coach27:49 - Allan Friedman: Food as a tool for strength training over 4030:34 - Tony Perri: Flexible approach to building muscle32:35 - Gabilu M.: Morning workout motivation34:18 - Mike Millner: Consistency in fitness content36:06 - Alana V.: Weekend diet protocol for fat loss38:10 - Megan Dahlman: Strength training consistency41:22 - Building a strong physique through evidence and systemsSupport the show

Join the early access list for my new Fitness Lab app, the #1 adaptive training and nutrition app that evolves with your progress, recovery, and lifestyle so you can build muscle and lose fat over 40 with science-based AI coaching:https://witsandweights.com/email--Struggling to build muscle or lose fat after 50, even though you're lifting weights and eating protein? Think your metabolism or hormones are to blame? You're not alone.I team up with fitness coach Pam Sherman to answer your most pressing questions about body recomp, strength training, and nutrition for women over 50. We cover how to train around joint pain, boost bone density, eat enough protein, and understand what “lifting heavy” really means. You'll learn how to manage metabolism, recovery, and hormones, and set meaningful goals that go beyond weight loss.This episode of Wits & Weights blends evidence-based training and nutrition to help you feel stronger, leaner, and more confident at any age. Today, you'll learn all about:0:00 – How does strength training improve bone density?5:54 – What's a realistic timeline to regain lost muscle after 50?9:35 – How can I stay consistent when motivation dips?12:11 – How do I train safely with joint issues or pain?15:05 – Is yoga or pilates enough for strength training?17:15 – How much protein should women over 50 eat?21:15 – How do I calculate a sustainable calorie deficit?28:21 – Does metabolism really slow down with age?34:12 – Can loose skin improve with strength training?35:20 – What's the best way to recover as we age?39:50 – How can women set meaningful long-term fitness goals?46:50 – What's the most essential home gym equipment?Episode resources:Instagram: @pam_sherman1 Tiktok: @pam_sherman1  YouTube: @PamShermancoWebsite: pamsherman.com Support the show

Optimize your recovery where it matters most—in bed. Get Cozy Earth's temperature-regulating bamboo sheets that help you sleep deeper and recover faster from training. 100-night trial, 10-year warranty. Get 20% off with code WITSANDWEIGHTS... because you can't build muscle without quality sleep:https://witsandweights.com/cozyearth--How much protein do you need to build and maintain muscle?Do you need to hit the "leucine threshold" for muscle protein synthesis?Is there an "anabolic window" after strength training?Does per-meal distribution, timing, and amount matter?Today we're revisiting the latest evidence on PROTEIN! Whether you're eating 250 grams daily or struggling to hit 100, this evidence-based breakdown will help you dial in your nutrition strategy for maximum muscle gains without overthinking macros or wasting money.Episode ResourcesReady to hit your protein targets consistently without the guesswork? Join Physique University and get access to the Meal Planning Advisor GPT, a custom AI tool that builds flexible meal plans matching your exact macros, schedule, and food preferences. Use code FREEPLAN for a free custom nutrition plan: https://witsandweights.com/physiqueCozy Earth bamboo-derived sheets: witsandweights.com/cozyearth (use code WITSANDWEIGHTS for 20% off)Timestamps0:00 - What the research actually shows about protein intake 5:28 - Daily protein targets for muscle building 10:56 - Why more protein doesn't mean more muscle gains 14:40 - Per-meal protein distribution and the leucine threshold 21:06 - The anabolic window myth and when timing actually matters 24:40 - Protein quality - animal vs plant sources for strength training 28:17 - When high protein intake backfires (and steals your gains) 31:42 - Common protein mistakes lifters make (and easy fixes)Support the show

I've been building something for the few months. Something that's going to change how you approach building muscle and losing fat after 40.I'm not telling you what it is yet.But if you want the first preview tomorrow, join my email list at https://witsandweights.com/emailMore coming this week.Support the show

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get a FREE custom nutrition plan using this special link: bit.ly/wwpu-free-plan—Why do so many people who know how to lift weights, track macros, and prioritize recovery still struggle to stay consistent long term? How do you design a fitness system that actually survives the chaos of real life? And what hidden “meta skills” separate lifelong success from endless restarts?Alan Lazaros, CEO and co-host of Next Level University, joins me to break down the architecture of consistency, how to build muscle, lose fat, and achieve lasting results through evidence-based fitness and self-mastery. We explore the difference between skills and meta skills, why consistency is a mental framework, and how engineering principles apply to sustainable strength training, body recomp, and weight loss.If you've ever felt stuck between knowing and doing, this conversation will rewire how you think about fitness forever. Tune in to Wits & Weights with Philip Pape, your go-to fitness coach for evidence-based nutrition and training.Today, you'll learn all about:0:00 – Intro2:40 – The concept of meta skills5:50 – Flow and the challenge-skill sweet spot9:10 – The compound effect and daily progress12:00 – Redefining consistency as a meta skill19:00 – Minimum viable habits for long-term success26:00 – Alan's seven pillars of fitness37:00 – Why engineers struggle with fitness47:00 – Focus as the ultimate meta skillEpisode resources:Website/Podcast: nextleveluniverse.comInstagram: @alazaros88 LinkedIn: @alanlazarosllc Facebook: @alan.lazaros Support the show

Get your free Strength Training for Hormone Health guide at witsandweights.com/free to learn how to structure your training to support healthy hormone levels as you age, applying the principles from this episode.--Every week there's new advice about training. Train to failure. Don't train to failure. Do more volume. No, you're overtraining. Meanwhile, you're stuck making zero progress because nobody's telling you what actually matters.Today, Philip ranks the 5 training variables that drive 80% of muscle growth, plus one hidden foundation that amplifies them all. Using the concept of Leverage Points from systems thinking, you'll discover which variables create disproportionate results and which ones are just noise distracting you from real progress.This is an evidence-based blueprint to stop spinning your wheels and start building the physique you want.Episode Resources12 Rules of Training Volume to Build More Muscle | Ep 348Join Physique University for Training Templates and Lifting LessonsTry MacroFactor for free with code WITSANDWEIGHTSTimestamps0:00 - Why you're stuck and overwhelmed by conflicting training advice 3:18 - Variable #1: Training volume (the primary driver of muscle growth) 8:02 - Variable #2: Training effort and proximity to failure 12:54 - Variable #3: Progressive overload (the adaptation mechanism)20:37 - Variable #4: Exercise selection and mechanical efficiency25:14 - Variable #5: Frequency (how to distribute weekly volume) 30:05 - Bonus variableSupport the show

Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offJoin the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.--Your body isn't listening. You train consistently, watch your protein, do everything the evidence says, but body recomposition isn't happening.The problem isn't your effort. It's the signal between your actions and your physiology.Discover the 5 biggest body recomp mistakes keeping intelligent, hard-working lifters stuck at the same body fat and muscle mass for months.You'll get specific fixes to align your training, nutrition, and recovery so your body can actually build muscle and lose fat simultaneously... even if you're over 40.Episode ResourcesTry MacroFactor free for 2 weeks with code WITSANDWEIGHTS at witsandweights.com/macrofactorTimestamps0:00 - Why your body ignores your effort despite consistent training2:49 - Mistake #1: Eating like you're dieting instead of building muscle8:17 - Mistake #2: Training to burn calories instead of build muscle 13:42 - Mistake #3: Ignoring recovery and sleep 23:20 - Mistake #4: Tracking the wrong metrics 28:25 - Mistake #5: Expecting rapid resultsSupport the show

Love what you're hearing from Adam? Take the guesswork out of training with the MAPS workout programs from Mind Pump.—Ever feel like the more fitness podcasts you listen to, the less you know about how to build muscle, lose fat, and actually see progress? Are AI tools and influencers helping your nutrition and fitness goals, or just creating more noise? If you want real results with body recomp and strength training, this episode cuts through the confusion.I sit down with Adam Schafer, co-founder of Mind Pump, one of the best fitness podcasts out there, to uncover what truly matters in building muscle and mastering your metabolism. We break down how to stay consistent, filter evidence-based training from fitness fads, and focus on the habits that last. Adam shares how to simplify lifting weights, fuel your body with the right macros, and make progress that sticks.If you're ready to think clearly, train smarter, and make fitness fit your life, join me, Philip Pape, on Wits and Weights.Today, you'll learn all about:0:00 – Intro2:25 – Setting the stage for scientific thinking10:50 – Why critical thinking beats blind belief15:07 – The meaning of epistemology25:01 – How empiricism changed modern science34:52 – What black swans teach us about truth48:27 – Cynicism vs. healthy skepticism59:50 – Making sense of the hierarchy of evidence1:12:56 – Turning data into practical results1:28:50 – Where to find credible fitness researchEpisode resources:Official Podcast/Website: mindpumpmedia.com Free resources site: mindpumpfree.com“Ask” portal: askmindpump.com Instagram: @mindpumpadam Youtube: @MindPumpTV Support the show

Get your free Muscle-Building Nutrition Blueprint to optimize your protein intake, calories, and meal timing for maximum muscle growth at any age:https://witsandweights.com/muscle--Can you still build that much muscle in your 40s and beyond?Discover why strength training over 40 might actually be your BEST opportunity to build serious muscle and strength.Learn the evidence-based science showing that muscle tissue remains highly responsive to training well into old age, why midlife gives you strategic advantages younger lifters don't have, and the engineering framework that explains how building capacity now expands your margin of safety for decades to come.Let's discuss muscle building, metabolism, aging, and what's actually possible when you apply the right nutrition and fitness strategies at any stage of life.Timestamps:0:00 - Why building muscle over 40 is still possible 3:50 - The science of muscle growth and aging 6:50 - Why muscle loss isn't inevitable 9:20 - How older adults respond to resistance training 12:15 - Adjusting protein and recovery with age 16:16 - Why midlife gives you a strength training advantage 22:30 - Building your long-term muscle reserve 27:18 - The nutrition and training inputs for muscle growth 31:16 - Tracking strength gains and body composition 36:24 - Your simple strength training plan to start today 43:25 - Consistency and asking for help 47:05 - The cost of delaying your muscle building goals Support the show

Get your free Eating Out Guide to make smart nutrition choices at restaurants and handle social drinking situations while staying on track with your body composition goals:https://witsandweights.com/free--Your tax dollars paid for a government study on alcohol and cancer. Scientists completed it. Then it disappeared.Discover why a major health study was buried, what the evidence-based research actually reveals about alcohol's cancer risk, and how this impacts your nutrition choices and long-term health.Learn the truth about alcohol consumption that affects your metabolism, body composition, and longevity goals.Episode Resources:Alcohol Intake and Health StudyNational Cancer Institute: Alcohol and Cancer RiskWHO Europe: No safe level of alcohol consumptionTimestamps:0:00 - The buried alcohol-cancer study 1:11 - Why this matters for your health and body composition 2:43 - How the study vanished and why 3:52 - Surgeon General's warning label push 5:46 - International evidence on cancer risk 7:04 - What the science shows about alcohol and cancer 9:19 - How alcohol damages DNA and disrupts metabolism 11:28 - Light drinking still increases cancer risk 14:41 - Industry lobbying keeps labels off bottles 17:12 - Debunking "alcohol is heart-healthy" myths 20:21 - Understanding relative vs absolute risk 23:01 - Alcohol's impact on muscle building and protein synthesis 25:45 - How alcohol affects fat loss and body composition 28:30 - Practical drinking strategies for liftersSupport the show

Build muscle and lose fat with evidence-based fitness. Free custom plan when you join Physique University (code: FREEPLAN): witsandweights.com/physique—How can you tell when science is solid and when it's just being sold to you?Dr. Eric Helms returns for his third appearance to unpack how we interpret fitness research, why “evidence-based” doesn't always mean “accurate,” and what it really takes to think critically about the information you consume.We break down the philosophy of knowledge and why understanding how we know things leads to better results. Eric and I unpack skepticism vs. cynicism, spotting red flags in “sciencey” claims, and balancing real-world experience with research. You'll also learn a simple framework to stay curious without getting misled.Today, you'll learn all about:2:25 – Setting the stage for scientific thinking10:50 – Why critical thinking beats blind belief15:07 – The meaning of epistemology25:01 – How empiricism changed modern science34:52 – What black swans teach us about truth48:27 – Cynicism vs. healthy skepticism59:50 – Making sense of the hierarchy of evidence1:12:56 – Turning data into practical results1:28:50 – Where to find credible fitness researchEpisode resources:MASS Research ReviewOn Google Scholar: Eric R Helms, h-index: 35, i10-index: 68, and cited by 6811On PubMed - PMID: 24092765, with 89 articles (including 20 preprints)Instagram: @helms3dmj YouTube: @Team3DMJ Support the show

Join Physique University and get the IGNITE 4-Day Time-Saving Training Template (use code FREEPLAN for a custom nutrition plan when you join)--Can you cut your gym time by 40 to 50% while still training effectively to build strength and muscle?Learn 7 research-backed strategies to help you save tons of time with your workouts to reclaim up to 200 hours a year without sacrificing results.Timestamps:0:00 - Too much time in the gym? 4:52 - Tip 1: Cut exercise bloat 7:54 - Tip 2: Prioritize compound lifts 10:03 - Tip 3: Antagonist supersets 12:50 - Tip 4: Fewer sets, harder effort 17:42 - Tip 5: Increase training density 21:42 - Tip 6: Rest pause and drop sets 25:16 - Tip 7: Smarter warm-ups 28:10 - The math behind saving up to 200 hours a year 30:14 - Consistency, adherence, and enjoymentSupport the show

Join the 10-Week Recovery Diet Workshop tomorrow (Tuesday, October 21) at noon Eastern. Get the complete evidence-based protocol for metabolic recovery without reverse dieting. Just $27 includes the full workshop, replay, 20-page protocol workbook, and bonuses.Register at: http://live.witsandweights.com--Reverse dieting promises to "fix" your suppressed (or "broken") metabolism through gradual calorie increases, but does it actually work?Is it the most efficient way to "recover" after a fat loss phase or years of dieting?Discover what the research actually shows about metabolic recovery, why reverse dieting creates convincing illusions of progress while delaying actual results, and what you should do instead if you're stuck at low calories heading into the new year.Episode Resources:Try MacroFactor for free with code WITSANDWEIGHTSJoin the 10-Week Recovery Diet Workshop (Tuesday, October 21 at noon ET) - $27 includes workshop, replay, 20-page guide, and bonuses:http://live.witsandweights.comTimestamps:0:00 - Reverse dieting hype vs. evidence 5:00 - Myth 1: Precision reveals "true" metabolism 10:05 - Myth 2: Maintenance is a fixed number 14:50 - Myth 3: Eating more without gaining fat 19:48 - Myth 4: Gradual increases drive recovery 24:25 - What actually drives recovery26:50 - The 6 steps of a proper recovery dietSupport the show

The scale jumps 3–5 pounds after you start eating more and your brain screams, “I knew it, fat gain!”Not so fast. We break down the real reasons behind that early spike and show you how to navigate the first two weeks with confidence (instead of fear). Why does the scale goe up 3-5 pounds or more so quickly? What's actually happening physiologically, and why do most people reverse course right when they should hold steady?If you've ever tried to "eat more" (reverse diet) and felt like you immediately started gaining fat, this explains exactly what's going on.Learn the complete 10-Week Recovery Diet at our live workshop this Tuesday, Oct 21 at noon Eastern. Learn the systematic approach to raising your intake so you can add up to 400-600 calories a day by New Year's without gaining more body fat.Register here: https://live.witsandweights.comSupport the show

Get John's new book Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body—Knees sore? Back tight? Shoulders giving out? You're not broken, you're just missing the system your body was built on.I talk with Dr. John Rusin, an internationally recognized strength coach, physical therapist, and author of Pain-Free Performance, about how to train hard without breaking down.John reveals why your knees, back, and shoulders fail together, and how the "pillar" (your hips, core, and shoulders) holds the key to lasting strength. We cover breathing and bracing for stability, rebuilding your deadlift safely, and the movement mistakes that cause chronic pain. You'll learn how to train smarter, move better, and build real resilience so you can lift for life, not just the next program.Today, you'll learn all about:0:00 – Intro2:43 – The pillar that powers pain-free strength4:19 – Breathing and bracing the right way8:22 – How to train hard without breaking down11:42 – The mistakes keeping you in pain16:38 – Why perfect form isn't one size fits all19:26 – How to find your ideal squat setup27:32 – The deadlift myth that's hurting your back41:12 – Why lunges are your secret weapon51:00 – Shoulder pain fixes that actually workEpisode resources:Pain-Free Performance (John's new book)Dr. John Rusin's website:  drjohnrusin.comDr. John Rusin on Instagram: @drjohnrusin Dr. John Rusin on Youtube: @johnrusin3229 Support the show

Ready to escape the low-calorie trap and eat 400-800+ more calories while maintaining your body composition?Join the 10-Week Recovery Diet Workshop on Tuesday, October 21st at 12pm Eastern and get the complete protocol workbook plus 30 days in Physique University for just $27: https://live.witsandweights.com--Are eating very low calories, yet the scale won't budge, your energy is in the tank, and you're terrified to eat more?Discover what's going on with your metabolism, why "just eat less and move more" stopped working months ago, and the precise protocol for escaping this trap without gaining fat.Learn why reverse dieting doesn't work plus the 5 foundations that determine whether increasing calories will succeed or backfire.Main TakeawaysMetabolic suppression isn't "damage"How eating less leads to fewer calories, reduced training performance, and hormonal downregulation5 critical foundations must be in place before increasing caloriesRecovery dieting vs. reverse dieting and how long it takes to truly recoverEpisode ResourcesJoin the 10-Week Recovery Diet Workshop – Tuesday, October 21st at 12pm Eastern ($27, includes replay, 20-page protocol workbook, and your first month in Physique University) at https://live.witsandweights.comTimestamps0:00 - Why eating less stopped working 0:49 - Recovery vs. reverse dieting 4:56 - The Suppression Spiral explained 8:17 - Five foundations you must fix first 19:12 - How a recovery diet actually works 24:33 - Common failure points to avoid 27:55 - Do you really need recovery? 30:16 - Workshop invite and final takeawaysSupport the show

Register for the Live Q&A with Karen Martel taking place TODAY, October 14 at 12p ET / 9a PT, only in Physique University (replay available if you're listening to this later). Use code FREEPLAN to get a free custom nutrition plan when you join at physique.witsandweights.comGet hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)--Enjoy this short replay (from Ep 135) with hormone specialist Karen Martel on how women should test testosterone, why SHBG changes your free hormone levels, and how fasting, carbs, and thyroid meds shape results. We share timing tips, key labs, the 5‑alpha pathway, and smarter steps before adding therapy.And what about intermittent fasting, keto, and carb cycling?Join us for today's Q&A with Karen Martel at 12pm ET / 9am PTSupport the show

Track your nutrition without shame or judgment. MacroFactor learns your metabolism and adjusts to what's actually happening with your body with no guilt, no moral judgment, just data. Try it free with code WITSANDWEIGHTS: https://bit.ly/philipmacrofactor--Can you love your body and still want to change it?For years we've been caught between two extremes: the body positivity camp that says any discussion of weight is harmful, and the traditional fitness world that makes you feel guilty for not being lean enough.You want to respect yourself, but you also want to get stronger, healthier, maybe change your body composition.Learn why removing shame doesn't mean removing high standards, how fitness capacity matters more than the number on the scale, and the system for building health while respecting your body right now.Discover the framework of dignity-first performance engineering that lets you pursue measurable health improvements without moral judgment about your body.Main Takeaways:Self-acceptance and measurable health improvements are not in conflictStigma and shame actively make health worseFitness and strength predict health better than BMIUse behavior-based data, not moral judgmentCoach yourself with neutral observation instead of criticism and practice self-compassion to improve adherenceEpisode Resources:Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :)Timestamps:0:01 - The false dichotomy: body positivity vs health goals 5:03 - Dignity-first performance engineering framework 9:06 - What the research actually shows 18:33 - Build your health dashboard 28:19 - Behavior-based nutrition approach 31:49 - Coaching yourself without shame 36:09 - Fit at any size (with caveats) 39:20 - Stop letting weight dominateSupport the show

Can you train for both muscle size and strength at the same time, or do you have to choose one?In this bonus from the Facebook Group Monthly Q&A, I answer Mike's question about powerbuilding and whether it's possible to optimize for both goals simultaneously.To ask your own question or get the other 3 answers this month (on balancing running, lifting, and plyos when time is tight, the creatine/coffee debate, and de-bloating after indulging in fun foods), join the free Facebook group: https://www.facebook.com/groups/witsandweightsResources Mentioned:Episode: Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) | Ep 297Join Physique University to get the IRONCLAD and RESOLUTE powerbuilding programs: witsandweights.com/physiqueGot Questions? Join the Wits & Weights Facebook community and drop your question for the next #AskPhilip!Support the show

Download the Adaptive Cardio Workshop, cardio planning guide, training templates, and get a custom nutrition plan at live.witsandweights.com/adaptive-cardio—Can cardio really kill your gains? What if the truth is the exact opposite? Could you actually build muscle and endurance at the same time, without sacrificing either?I am joined by Kris Gethin, a pro bodybuilder, Ironman finisher, and endurance athlete, to destroy the myth that “cardio ruins muscle.” Kris shares how he transformed from a 220-pound bodybuilder to a full Ironman in six months without losing his physique. We unpack the real science of hybrid training, how to combine strength and cardio effectively, and why recovery, not training volume, is what really determines your success. Tune in to learn how cardio and lifting can finally work together, not against each other.Today, you'll learn all about:2:24 – Kris's asthma story and recovery breakthrough7:45 – How hybrid training changed the game14:28 – Building recovery into your lifestyle21:02 – Grounding, mindfulness, and HRV26:58 – Key running, cycling, and swimming tips32:26 – Why sprinting beats long slow cardio39:28 – Nutrition, fasting, and fueling for performance47:02 – Squats, balance, and hybrid strength51:04 – Hydration, sleep, and long-term healthEpisode resources:Instagram: @krisgethin Website: krisgethin.com Facebook: @krisjohngethin Youtube: @krisgethin Support the show

Join Physique University for our new IGNITE

Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :)Get 20% off Cozy Earth temperature-cooling sheets (with code WITSANDWEIGHTS) at witsandweights.com/cozyearth--Confused about which fitness and recovery tools actually work?Ice baths, red light therapy, massage guns, collagen supplements, and more! The marketing makes them all sound like you NEED THEM NOW.Learn about 13 overhyped tools ranked from least to most overhyped based on what the science actually says, when they might help in specific situations, and how to avoid wasting money on gadgets that don't move the needle.1 recovery tool that DOES actually work:Cozy Earth temperature-cooling sheets. Go to witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% offTimestamps:0:01 - Are these fitness tools worth it? 2:47 - Review giveaway! 5:55 - How I'm ranking these fitness and recovery tools 7:15 - #13: Ice baths 8:22 - #12: Cryotherapy 9:02 - #11: Compression garments 9:48 - #10: Massage therapy and foam rolling 11:43 - #9: Percussion guns 13:11 - #8: Tart cherry juice 14:26 - #7: Heat therapy and sauna 17:42 - #6: Dry needling 18:49 - #5: Red light therapy 20:00 - #4: BCAAs and EAAs 21:51 - #3: Collagen supplements 23:11 - #2: Electrical stimulation (TENS and EMS) 24:20 - #1: Glutamine/supplements 25:28 - What these tools have in common and 3 questions to askSupport the show

We challenge the myth of a “broken metabolism” and show how results improve when your plan matches your current physiology, lifestyle, and recovery.Take the 2-minute quiz that identifies whether you're facing metabolic adaptation, lower insulin sensitivity, or a recovery mismatch along with a 15-page personalized fat loss blueprint with macros, movement, and recipe recommendations: witsandweights.com/quiz--Tired of blaming a “slow metabolism” for stalled fat loss or flat training?Let's fix the real issue: the mismatch between your plan and where your body stands today. Learn about the most common roadblocks to fat loss and how to turn each into a clear path forward.Go to witsandweights.com/quiz to take the free 2-minute metabolism quizSupport the show

Register for the Live Q&A with Karen Martel on Tuesday October 14, only in Physique University (replay included). Use code FREEPLAN to get a free custom nutrition plan when you join ($97 value) at physique.witsandweights.comGet hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)—What if waiting too long for hormone therapy meant more than hot flashes? What if it set you up for stubborn weight gain, bone loss, and low energy?I talk with hormone specialist Karen Martel about why timing matters for HRT, how hormone shifts impact metabolism, muscle, and mood, and why lifestyle alone isn't always enough. We cover genetics, trauma, and the latest tools, from HRT to GLP-1s—that can help women reclaim vitality in midlife and beyond. Karen Martel is the host of The Hormone Solution Podcast, where she helps women thrive through perimenopause and menopause with practical, science-backed solutions. Today, you'll learn all about:6:35 – How hormones trigger a metabolic storm12:56 – The rise of belly fat and insulin resistance19:11 – Muscle, bone, and recovery challenges23:51 – Life without hormone therapy28:55 – Key tests to watch in your 40s44:12 – GLP-1s as a new tool59:17 – A positive future for women's healthEpisode resources:Karen's Bioidentical Hormone Products (Creams & Oils) - use code WITSANDWEIGHTS for 10% offKaren's group hormone coachingSupport the show

Take our free 2-minute Metabolic Quiz and get a 15-page assessment and body recomposition road map Book your Performance Bloodwork Analysis at witsandweights.com/bloodwork to identify your biggest constraints and get a personalized plan based on your hormone levels and metabolic markers. Podcast listeners get 20% off with code VITALITY20.--We've been conditioned to think that spending money directly on coaching, guidance, accountability, and taking ownership of our own healthcare is indulgent, while spending on products, equipment, and supplements feels responsible.The average American spends $13,000 annually treating preventable conditions, while personalizing your health might cost $2,000.Learn how an engineering tool called the Fishbone Diagram helps you prioritize where your resources (time, money, effort) should best be spent.Investing in your health isn't selfish. When you have more energy, you show up better for your family. When you're strong and confident, you're more effective at work. When you feel good in your body, you're more present in relationships. Taking care of yourself doesn't take away from others, it's what allows you to give more.Main Takeaways:5 high-ROI interventions that actually move the needle for personalized healthHow to separate evidence-based health optimization from expensive wellness theaterInvesting in your health isn't selfish, it's foundational for showing up for othersEpisode Mentioned:How Performance Bloodwork Reveals What's Really Blocking Your Fat Loss (Constraint Theory)Timestamps:0:00 - The personal spending paradox 5:13 - The privilege narrative 8:03 - Wellness "theater" vs. what works 11:50 - What personalized health actually means 17:23 - The real cost of prevention vs. treatment 22:22 - Permission to invest in yourself 23:37 - What is the Fishbone Diagram? 28:34 - 5 high-ROI health interventions 41:03 - Addressing the "selfish investment" mindset 44:29 - Accessibility doesn't mean compromiseSupport the show