Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters – Détails, épisodes et analyse

We're answering 4 questions from the Wits & Weights Facebook group:

1. What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. 
2. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. 
3. When to use a mini cut vs. a traditional cut for fat loss. 
4. Is it possible to "ruin" your metabolism, or is it just a myth?

Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!

Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.

Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.

We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.

Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life's many seasons, enhancing motivation and long-term success.

Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals?

Philip (@witsandweights) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just beginning your nutrition journey, you'll discover how to balance structure and freedom in your diet to enjoy food while aligning with your physique goals. Tune in to get the clarity you need to personalize your nutrition strategy.

Dr. Joe Klemczewski, a pioneer in flexible dieting and founder of The Diet Doc, joins the show to discuss everything from macro tracking to intuitive eating. With a Ph.D. in nutrition and a background in bodybuilding, Joe shares his insights on how to approach nutrition in a way that suits your lifestyle and goals. Learn about the importance of structure in dieting, why freedom is the ultimate goal, and how to avoid common pitfalls that can derail your progress.

📲 Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call. 

Today, you’ll learn all about:

2:12 Evolution of flexible vs. rigid dieting research
10:51 Precision vs. perfection: Using data to improve, not stress
14:11 The journey to intuitive eating and reframing failure
20:10 Macro targets vs. ranges or minimums
26:39 Maintaining a healthy food relationship while tracking
35:17 Personalizing nonlinear dieting approaches
40:32 Strategies for hard gainers for maximizing muscle gain
43:27 The role of carbs in muscle building and performance
46:13 Macro trade-offs during low-calorie phases
53:06 Metabolic adaptation during weight loss
58:52 Where to find Joe
59:12 Outro

Episode resources:

• Website: thedietdoc.com
• Instagram: @thedietdoclife
• Facebook: @thedietdoc 
• YouTube: @thedietdocweightloss 

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up?

Philip (@witsandweights) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming for a lean, toned look or worried about bulking up, he sets the record straight and empowers you to lift with confidence.

Philip breaks down the science of how lifting weights impacts women’s bodies. He explains how muscle growth, when combined with proper nutrition, actually contributes to a leaner, more defined look. Philip also addresses the role of cardio in your training regimen and offers tips for balancing it with strength training to optimize your results.

If you're ready to transform your physique and boost your confidence, this is a must-listen!

📩 To learn how to balance cardio and lifting, a weird little trick to burn more calories from cardio, and a sample weekly training plan to combine lifting and cardio for maximum results and recovery, join my FREE email list and ask for my “Cardio for Lifters” guide: https://witsandweights.com/email

Today, you’ll learn all about:

2:41 Listener question about lifting and body composition
5:10 Muscle growth and body changes
8:10 Eating for muscle gain without adding excessive fat
11:38 Peri or post menopause and RED-S
13:57 How to efficiently incorporate cardio into your routine
20:36 Muscle as a fat-loss accelerator

Related episodes:

• My Stair-Step Fat Loss Process to Get Lean and Ripped
• How to Get More Fitness Results for Less Effort (The Pareto Rule)
• Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet.

In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show.

Tune in to today's bonus episode for all the details behind the new Wits & Weights Physique University (launching in April 2024).

Join the pre-sale early notification list here

What is Wits & Weights Physique University?

WWPU is a game-changing solution for ambitious individuals in their 30s, 40s, and beyond who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.

World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.

Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels.

Your dream physique is finally within reach.

Join the pre-sale early notification list here

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?

Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research.

In this episode, they discuss progressive vs. aggressive calorie deficits, when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning.

In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you'll find a summary of the two studies discussed today and real-world guidance from two industry experts.

Today, you’ll learn all about:

2:29 Bill's thoughts on the experiment based on his protocol
8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting
11:58 Optimal training program for rapid fat loss
17:03 No resistance training for the most aggressive plan
21:43 New research study on menopause and rapid fat loss
25:18 Exclusion criteria for the new research and the purpose of walking
28:22 Measuring metabolic rate and other considerations for the study
32:43 Progressive vs. aggressive caloric deficits and how to start
40:56 Dirty bulking (Issue 18, Study 1)
44:35 Muscle vs. fat gain limits
51:15 Anti-anabolic effects of keto (Issue 18, Study 2)
55:15 Outro

Episode resources:

• IG - @billcampbellphd
• 'Body by Science' Research Review - billcampbellphd.com
• Philip’s Rapid Fat Loss Guide with the micro-cut protocol inspired by Dr. Bill Campbell
• Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.

We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts. Get the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences.

Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition.

In this episode, Philip (@witsandweights) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplistic weight loss goals.

Philip touches on the societal trend of repetitive dieting attempts and weight fluctuations, shedding light on the struggles individuals face in maintaining sustainable results. He talks about the dangers of perpetual dieting and yo-yo weight cycles, emphasizing the importance of preserving muscle mass during weight loss. He also discusses the significance of strength training and muscle building for overall health and body composition.

Today, Philip also introduces the upcoming launch of Wits & Weights Physique University, a dynamic semi-private group coaching program meticulously designed to elevate your fitness journey. This experience is tailored to empower you with personalized nutrition and strength training strategies.

🎉 Pre-Sale Alert! Be among the first to secure your spot at an exclusive pre-sale price! Join the pre-sale list now and receive priority access to join Wits & Weights Physique University. Just 10 spots will be available before the price goes up.

👉 Join the Pre-Sale List

Don’t miss this opportunity to transform your physique and enhance your well-being.

Today, you’ll learn all about:

4:27 Wits & Weights Physique University
10:50 The truth behind dieting cycles
15:00 Weight loss vs. fat loss
16:31 Breaking free from traditional dieting
21:24 The importance of body composition
24:53 Put a plan in place
27:15 Improving body composition through strength training
31:05 Training has to be hard, and reframing your mindset
43:17 Outro

Episode resources:

• Join the Wits & Weights Physique University Pre-Sale List
• Body by Science Monthly Research Review (Dr. Bill Campbell)

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core.

Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List  

--

“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

This conversation is from my appearance on Karen Martel’s  The Hormone Solution Podcast.

Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice on optimizing workout routines to maximize results while minimizing time spent in the gym.

You’ll hear about the role of macros in women's health post-40, the flaws in the "eat less, move more" mantra, and the benefits of strength training for managing insulin resistance. We also discussed the importance of nutrient timing, electrolyte balance, and tracking progress using metrics beyond just the scale. We talked about some amazing clients who combined proper nutrition with lifting weights, and how this holistic approach can improve your health dramatically in midlife.

Enjoy my conversation with Karen Martel!

Episode Resources

• The Hormone Solution Podcast with Karen Martel 

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more?

Today, Philip  (@witsandweights)  speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health.

Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you how to find clarity, tackle stress, and make sleep your secret weapon for fat loss and muscle gain. They also discuss nutrition myths, meal timing, and intermittent fasting, plus effective strategies for training smart, given your recovery capacity and joint health.

Brian is one of the good ones in the industry. He cuts through the noise, avoids fads and quick fixes, and gets real results. He's been in the health industry for almost 20 years, coaching middle-aged men on how to build strength and healthy habits they can use for the rest of their lives.

Brian has a background in Functional Diagnostic Nutrition. He is in the business of making health transformations tangible, focusing on what really works over the long term.

Today, you’ll learn all about:

2:53 Personal connection that led to the principles
6:33 Clarity in health goals and its impact on motivation and adherence
9:34 Journaling to align the mindset and setting a baseline
16:00 Managing stress in busy lifestyles, including stress reduction techniques like meditation
22:03 What to do when stress levels are high
24:38 The role of sleep in fat loss, muscle gain, and performance, including quality improvement tips
29:12 Core nutrition principles
32:19 Intermittent fasting insights
38:16 Debunking nutrition myths
41:10 Meal timing effects on metabolism and energy
44:06 Training strategies for men over 40, focusing on joint health and balancing various activities
52:05 The question he wished Philip had asked
55:12 Where to find Brian
55:40 Outro

Episode resources:

• Brian's Podcast: GET LEAN, EAT CLEAN
• Website: briangryn.com
• IG: @brian_menshealth
• The Stepladder System – https://www.stepladdersystem.com/

Support the show

🎓 Lose fat for good in Physique University, now just $27/mo (tap here and I’ll create a FREE custom nutrition plan when you join)

👥 Join our Facebook community for Q&As & support

👋 Ask a question or find me on Instagram

📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)