Explore every episode of the podcast Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40
Dive into the complete episode list for Wits & Weights | Evidence-Based Fat Loss & Strength Training Over 40. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Rows per page:
50
1–50 of 648
Title
Pub. Date
Duration
Bonus Q&A - Metabolism Myths, 1200 Calories, Chronic Disease, and How Long to Cut for Fat Loss
What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable.
The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease.
When to use a mini cut vs. a traditional cut for fat loss.
Is it possible to "ruin" your metabolism, or is it just a myth?
Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!
Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.
Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.
We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.
Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life'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!
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Flexible Dieting vs. Intuitive Eating (Which Is Better for Fat Loss?) with Dr. Joe Klemczewski | Ep 211
30 Aug 2024
00:59:30
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
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy Weights | Ep 203
12 Aug 2024
00:24:27
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
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Bonus Episode: Introducing Wits & Weights Physique University
23 Mar 2024
00:36:31
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.
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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building
22 Mar 2024
00:56:19
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
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle
21 Mar 2024
00:12:09
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.
“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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 156: How to Lose 1,000 Pounds
19 Mar 2024
00:43:58
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.
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
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Are Six-Pack Abs Really Made in the Kitchen? 5 Steps to a Strong, Shredded, Core
18 Mar 2024
00:10:10
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.
“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.
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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 155: 6 Steps to Rebuild Your Strongest, Healthiest Body Over 40 with Brian Gryn
15 Mar 2024
00:56:20
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
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: The TRUTH About Body Fat Measurement Devices
14 Mar 2024
00:05:24
I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits.
Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measuring devices that are often seen as the ultimate arbiters of our fitness progress. We discuss the pitfalls of relying on popular gadgets like BIA scales and DEXA scans for accurate body composition data. You'll learn why variables such as hydration, food intake, and the time of day can make a mockery of your measurements and how to avoid being led astray by these fluctuating figures.
Instead of chasing elusive accuracy with high-tech tools, I argue for a return to basics. I extol the virtues of time-tested methods, showing how they provide a reliable and cost-effective alternative to monitor your body composition over time. Embrace the simplicity of traditional techniques and tune in to your own perceptions of fitness. Join me in stripping away the complexity in today's episode!
--
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 154: How Women Can FINALLY Get Doctors to Listen (And Take Control of Their Health)
12 Mar 2024
00:57:29
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting?
WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode.
Today, Philip (@witsandweights) invited two women from the Wits & Weights community, Elizabeth and Brienne, who have firsthand experience with medical gaslighting and will share their stories. Liz, a medical professional herself, will share her journey of fighting for a hypothyroidism diagnosis at a young age when doctors didn't believe it was possible. And Bree will detail her decade-long battle with mysterious symptoms before finally getting to the root of her hormone issues. They also talk about the incredible resilience and self-advocacy of women like Liz and Bree, who had to fight for the care they deserved.
If you've ever had a doctor make you doubt your own reality, if you've ever been made to feel like your pain wasn't real or your concerns weren't valid, this episode is for you. As a nutrition coach, Philip supports everyone's complete agency and advocacy of their health.
If you ARE a healthcare provider, we hope this conversation will be a call to action to ensure you're listening to, hearing, and validating what your patients are telling you. It's time for women to be heard, believed, and properly cared for the way we all want to be.
Today, you’ll learn all about:
4:14 How they found the Wits & Weights community 7:03 Elizabeth's story of hypothyroidism at a young age 12:44 Brienne's decade-long journey before hormone issues were identified 16:30 The emotional toll of having health concerns repeatedly dismissed 26:17 Strategies for self-advocacy and pushing for proper testing/diagnosis 29:01 Red flags and signs that a patient is being medically gaslit 38:12 Advice for listeners facing similar struggles with being heard by doctors 43:36 Thoughts on holistic and functional doctors (alternative / complementary medicine) 48:15 The power of sharing stories to validate others and spark change 55:45 How to connect with Liz and Brienne 56:15 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: How Strong Are You Really? Breaking Down the Numbers
11 Mar 2024
00:05:59
Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits.
Shout out to Carl B. for suggesting this topic!
Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive weight totals, but rather to understand strength as a personal scale, finely tuned to our body weight. It's about finding your own version of strength, from the novice gym-goer to the seasoned lifter, and setting benchmarks that resonate with your individual fitness journey.
We'll explore the big lifts, providing a tailored breakdown for different body weights, and uncovering how changing body dynamics influence our perception of progress. Learn about the subtle ways that maintaining or boosting your lifts as your body evolves can serve as a barometer for true strength gains. Whatever skill level you are, this episode aligns metrics with aspirations, pushing you from 'I think I'm strong' to 'I know I'm strong'. So, tighten your weight belt and prep for a session that lifts more than just barbells—it lifts the veil on what strength really means for YOU.
--
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Celebrity Fat Loss Secrets You Can Use (No Personal Chef Required) with Obi Obadike | Ep 202
09 Aug 2024
00:46:51
Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey?
Imagine sculpting the body of your dreams with practical, totally doable strategies.
Today, Philip (@witsandweights) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morris Chestnut. He is a fitness industry icon, TV host, and best-selling author. He is one of the most influential fitness experts, and he's been featured on major talk shows like The Today Show.
Obi shares his approach to rapid yet sustainable fat loss, emphasizing balanced nutrition and personalized training plans. He discusses the importance of health screenings, the impact of genetics, and practical methods everyday people can use to achieve their fitness goals.
Whether you're aiming for quick, dramatic results or sustainable, long-term health, this is for you.
📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15-minute call.
Today, you’ll learn all about:
1:40 Creating training plans under tight deadlines 2:52 The trade-offs of rapid transformations 5:12 Real-life celebrity transformations 8:29 Monitoring body composition 12:01 Maintaining muscle mass during fat loss 14:38 Sustainable fat loss for everyday people 17:52 Balanced nutrition and macronutrient ratios 20:12 The perfect diet for an individual 24:02 Importance of recovery and listening to your body 31:00 The role of sleep and recovery in fitness 32:17 Lifting heavy and its impact on joints 38:23 Maintaining long-term fitness results 41:40 The impact of genetics on maintenance 45:24 How to find Obi 46:30 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Bonus Episode: Behind-the-Scenes Confessions from the Heart of Our Community
09 Mar 2024
00:30:20
You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show.
And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community, so if you're wondering what that’s all about, join our Facebook group using THIS LINK for other livestreams like this, early podcast releases, live trainings, workshops, and masterclasses, group support and accountability, and the weekly Live Q&A I do every Friday. Just click HERE to join the free Wits & Weights Facebook community.
Episode resources:
Episodes on menopause, hormones, and female-specific training:
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 153: Time-Efficient Muscle Growth, Cardio for Lifters, and Metabolism Myths with Jordan Lips
08 Mar 2024
01:11:39
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation!
Today, Philip (@witsandweights) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals.
Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, which are often misconstrued in the fitness industry. Today, he shares his expertise in three big areas we're hearing a lot about: time-efficient hypertrophy, incorporating cardio as a lifter, and clearing up some of the misconceptions about metabolic adaptation.
Jordan has over 15 years of experience as the mind behind Jordan Lips Fitness and offers both 1-on-1 and group coaching. His online group programs, including 'The Hyper Trophies' for the gym and 'Home Bodies' for those working out from home, are designed to respect your time and lifestyle. And it doesn't hurt that Jordan deeply understands biomechanics, nutrition, and individualized program design. His podcast, "Where Optimal Meets Practical," is focused on optimizing your training, nutrition, and mindset but doing so in a practical way.
Today, you’ll learn all about:
2:50 Time-efficient hypertrophy 7:29 Intensity techniques for muscle growth 11:52 SFR and time efficiency 13:58 Muscle-building for beginners 16:03 The foundation of strength 19:25 Workout splits based on experience level 24:27 Cardio for lifters 40:04 Cardio during the fat loss phase 43:12 Defining metabolic adaptation 50:47 Does metabolic adaptation accelerate? 55:02 Are diet breaks/refeeds psychological? 59:46 The effects of hormones, alcohol, sleep, and stress on metabolic adaptation 1:03:19 Philip's metabolic adaptation after his surgery 1:06:38 The question Jordan wished Philip had asked 1:10:35 Where to find Jordan 1:11:01 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: The ONE Muscle-Building Nonnegotiable to Unlock Gains Forever
07 Mar 2024
00:04:30
If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!).
We uncover the non-negotiable secret of getting stronger on today's Quick Wits.
It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to apply to your next workout and the understanding necessary to fine-tune your approach to muscle growth.
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
05 Mar 2024
00:42:18
Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing.
He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental state, and many more.
Philip also shares a downloadable bonus guide, his Muscle-Building Nutrition Blueprint, that details the EXACT steps to set up your nutrition, training, recovery, and tracking to build as much muscle as possible (while minimizing fat gain) for an effective bulking phase.
Today, you’ll learn all about:
1:16 Why would you gain weight on purpose? 3:58 What is bulking, and what drives it? 6:13 Why Philip doesn't recommend scales of fat percentage sensors? 7:52 Four different bulking scenarios 2:07 Your rate of gain and tracking what you eat 15:16 How do you distribute your macros? 18:32 Should you eat carbs before or after a workout? 23:26 How do I compensate for missing carbs after cutting out alcohol? 24:13 Do you adjust the next few days if you exceed your calories? 25:22 Training principles 30:11 New mantra to frame your mental state 32:10 Things you can track 35:05 Philip's muscle-building phase 41:35 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Do THIS With Your Cardio to Burn Even More Calories
04 Mar 2024
00:03:59
Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.
Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today's Quick Wits.
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Bonus Episode: How to Use "Physique Engineering" to Optimize Your Body Composition
02 Mar 2024
00:43:44
This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio.
One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more.
Enjoy my conversation with Andrew Romeo!
Episode summary:
We unravel the secrets to striking the perfect balance in your physique. From the fervor of CrossFit to the meticulous craft of bodybuilding, I've navigated through my own fitness evolution and emerged with a trove of evidence-based nutrition truths to share. This episode isn't just about packing on muscle; it's about doing so with precision, debunking industry myths, and understanding the critical interplay between muscle gain, fat loss, and the power of a consistent, well-structured diet.
Philip Pape is an engineer turned nutrition coach who brings a unique data-driven perspective to the art of Physique Engineering. We delve into the nitty-gritty of creating a personalized nutrition plan that transcends meal choices to encompass sleep, stress, and overall lifestyle. Philip opens up about his post-surgery nutrition journey, maintaining gains while on the mend, and we explore the innovative, client-centered strategies that have shaped success stories far and wide.
We wrap up this enlightening discussion by dissecting the complexities of metabolism, fat loss strategies, and the indispensable role of weight training in sculpting your ideal body. From busting through plateaus to understanding why professional guidance outshines the myriad of free online advice, this episode packs a punch. We also shine a spotlight on the essential supplements that fortify your health and body composition efforts. Ready to fine-tune your fitness approach? Tune in and transform with confidence.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
01 Mar 2024
00:46:56
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition?
In this episode, Philip (@witsandweights) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highlight strategies for maintaining gut health and giving it the attention it deserves.
Josh, also the host of ReversABLE: The Ultimate Gut Health Podcast, knows all about the connections between your gut and the rest of your health, body, and mind. And it was the successes his clients have had with complex digestive diseases, previously thought to be impossible, that got him connected to some of the world’s most renowned doctors. Josh has been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on a holistic approach to gut health.
Get an EXCLUSIVE bonus interview with Josh on home gut health tests, pre/probiotics, the connection between gut health and urinary tract infections in women, and more. Click here: https://witsandweights.com/bonus
Today, you’ll learn all about:
2:15 Personal connection to gut health 4:41 Gut bacteria and its impact on hormones 7:19 The role of gut bacteria in weight loss 12:06 Gut microbiota imbalances and hormonal disruptions 13:57 Factors altering gut bacteria and strategies for a healthy gut 16:09 Gut health, imbalances, and inflammation 21:36 Strategies for a healthy gut bacteria 25:29 Nutritional principles and gut repair 27:08 Food choices and nature's influence 31:52 The role of fiber, pre/post/probiotics 38:20 Intuitive eating 41:54 Effects of exercise on gut bacteria 43:24 The question Josh wished Philip had asked 45:29 Where to learn more about Josh 46:18 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Do THIS to Unlock Gains and Always Get to the Gym
29 Feb 2024
00:05:19
If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life!
We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—just the raw reality of what it takes to consistently crush your goals.
...and if you missed it...
If you want to build as much muscle as possible without wasting time, join our upcoming free LIVE training on Friday March 1 (link below).
Even if you can't go live, you'll get the replay and bonus 🎁 Muscle-Building Nutrition Blueprint.
“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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 150: Why You Can’t Lose Weight While Others See Great Results
27 Feb 2024
01:27:17
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge?
If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results.
Join Philip (@witsandweights) and his special co-host today, Scott Friedman, as they lift the curtain on common weight loss mistakes and provide actionable solutions. You’ll walk away ready to troubleshoot plateaus, optimize body composition, and create a plan that finally helps you shed fat for good.
Scott Friedman (@scottfriedman24) is the host of The Power of Progress podcast. Scott bridges fitness and mindset with his podcast, aiming to end self-sabotage in fitness routines, inspire consistency, and promote a healthier lifestyle. His podcast dismisses fad diets, magic pills, and best routines, focusing instead on personal growth and the journey towards better health.
Today, you’ll learn all about:
3:29 Narrative shift: Fat loss vs. weight loss 6:47 Understanding the road ahead (pitfalls) 9:06 Restrictive diets vs. flexible dieting (the hamster wheel of diet) 14:50 Uninformed optimism or informed pessimism 19:56 Not tracking or inaccurate tracking, and intuitive eating 31:00 Top 5 foods that have hidden calories 41:56 Giving up too quickly and overcoming plateaus 49:53 Too aggressive with the rate of loss 55:20 Understanding what ‘hard’ feels like and getting discouraged 1:01:16 Not prioritizing hunger management: not enough fiber 1:08:51 Not moving enough 1:10:58 Not training with enough load or "intensity" 1:16:28 Cardio for fat loss 1:19:39 Not sleeping enough, too much stress, or too much medium/high-intensity cardio 1:26:25 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: 12 Fat Loss Roadblocks
26 Feb 2024
00:03:50
Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through?
Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits.
Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference.
“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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
The Paris 2024 Olympics Strategy for More Muscle and Less Fat (Optimization Theory) | Ep 201
07 Aug 2024
00:16:52
How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed episode!
Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time.
We're applying this concept to YOUR goals (on YOUR schedule), using the engineering principle of Optimization Theory. You'll learn how to use nutritional periodization to build more muscle, lose fat, prevent plateaus, and make your diet more effective and sustainable—and then optimize it for your unique circumstances.
If you're tired of yo-yo dieting or struggling to improve your body composition, this episode will show you how to engineer your nutrition like an Olympian preparing for Paris 2024.
To learn more about optimizing your body composition using this approach, join my FREE mailing list at https://witsandweights.com/email
Main takeaways:
Nutritional periodization, inspired by Olympic athletes, can be adapted for everyday body composition goals.
The cycle includes Building, Maintenance, Leaning Out, and Recovery phases, each with specific nutritional focuses.
Optimization Theory allows for continuous fine-tuning based on individual responses and data.
This approach not only leads to physical changes but can transform your relationship with food and your body.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Weekend Q&A: How Much Added Sugar Is "Unhealthy" If Your Goal Is Body Composition?
24 Feb 2024
00:09:25
How does relatively high sugar affect your health, training, and gains?
We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage.
The question we're answering is:
"Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch of chocolate, sugar, and other treats. But, I’d like to understand more about WHY that’s the case, especially when I have 320 carbs and almost 3,000 calories allotted to me on weekends.
What does that do for my body composition?
Given that I’m bulking, strength training, and eating protein at optimal levels, can my carb choice make me fatter or create different results than if I ate mostly whole food or unprocessed carbs?
For example, for breakfast lunch and dinner I will generally eat oats, rice, and potatoes, and occasionally wheat hamburger buns. For mid day snacks I will eat fruits or rice cakes. Over Christmas I got a LOT of candy. I generally have ~120g of sugar per day, including 34g of added sugars. I understand it’s OK in moderation especially when I’m hitting all the other targets. But, given I hit my carb target every day: how is relatively high sugar intake affecting my training and gains?"
Get the answer in today's Weekend Q&A bonus episode.
---
This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.
These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.
With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
23 Feb 2024
00:49:08
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?
Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come.
We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies for fat loss.
With a degree in Exercise Science and as a Certified Strength and Conditioning Specialist (CSCS), Megan has an uncanny ability to take complicated aspects of your body and make them simple, doable, and actually sustainable.
Through her top 1% podcast, Self Care Simplified, and online training programs and courses, Megan genuinely cares about every woman she interacts with and coaches. Her mission is to empower every woman to feel strong, pain-free, and body-confident, regardless of age.
Today, you’ll learn all about: 2:34 Her philosophy on building muscle 6:31 The gap between the general population and athletes 8:41 Why belly fat is talked about so much 14:32 Hormonal changes during peri and postmenopause on belly fat 17:57 Science behind belly fat accumulation in women over 40 19:55 Belly fat myths 23:48 Sleep and its relation to cortisol and inflammation 26:09 Stress management and the importance of saying "no" 30:20 Nutrition for reducing belly fat 35:02 Tracking and how to eat 39:54 Strength training versus cardio for muscle building 43:31 One question Megan wished Philip had asked her 47:53 Learn more about Megan and her work
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)
22 Feb 2024
00:07:08
Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits.
🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)...
“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.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
20 Feb 2024
00:39:23
Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both?
Philip (@witsandweights) is answering these three questions on today’s episode.
Today, you’ll learn all about: 3:46 Should I do full-body or target areas daily for lifting or strength training? 10:11 Do you have any advice to improve recovery so I can do a third workout within a week? 28:27 How do I balance resistance training and cardio? 38:50 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)
19 Feb 2024
00:06:12
If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.
Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)
17 Feb 2024
00:12:22
How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?
The question we're answering is:
"I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat.
I have loved weight training and getting stronger and I also have loved stepping away from restrictive diets (and the requisite binging that accompanied them) and the fasting that I had done in the past. My macros have fluctuated a bit over time. I think I'm right about at maintenance, maybe a little bit of a deficit since I am very very very slowly dropping the weight.
However, my arms constantly feel sore and inflamed and I feel stiff and creaky and it is starting to make me dread upper body days. I actually have backed off training these last few weeks, dropping down to just 2 days a week of training and sometimes even only doing one set of everything because I just feel inflamed and weak. I haven't been able to do anything related to my biceps in months--I just skip those exercises entirely.
I guess I just feel a little aimless at the moment and a little frustrated by this recovery issue and would love to re-focus."
Find out in today's Weekend Q&A bonus episode.
---
This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.
These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.
With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 147: Transform Your Body at Home with This Brand New Way to Train
16 Feb 2024
00:32:24
How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization?
Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries.
Discover the journey behind GYMGUYZ's rise to a global fitness brand and their unique in-home training model. You'll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.
From a simple idea at his parents' dining room table, Josh catapulted GYMGUYZ into an international fitness phenomenon, featured on the Inc. 500’s list of fastest-growing private companies. His journey has redefined the fitness landscape with GYMGUYZ's innovative mobile in-home training model, bringing personalized fitness solutions to your doorstep.
Josh also has what some might call an insane daily routine, sleeping just 4-5 hours a night, with a rigorous 4 am workout followed by a sauna session and a 27-degree cold plunge. As a motivational speaker and author, Josh lives a life fueled by passion and purpose, inspiring others with his journey and embodying the ethos of pushing boundaries and reimagining possibilities.
Today, you’ll learn all about: 2:21 Creating GYMGUYZ and the concept behind it 6:22 How to get started 7:48 Strength training, programming, equipment 11:00 Where is it available 11:20 Personal routine including sleep as the "enemy" 15:16 Your workout/nutrition, general philosophy of fitness 19:25 Consistency, motivation, staying positive 23:27 Balancing personal/business 28:05 Opinions on the fitness industry now and into the future 31:24 How to connect with Josh 31:47 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)
15 Feb 2024
00:05:08
To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone).
"I like big butts and I cannot lie..." 🎶🤣
Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 146: Where Does Fat REALLY Go When You Lose Weight? (The Answer Might Surprise You)
13 Feb 2024
00:36:18
What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?
In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.
Today, you’ll learn all about: 04:57 Exploring how the body burns fat during weight loss 07:19 Fat cell mobilization and the role of hormones 11:45 Fatty acid oxidation and energy 18:10 Water and CO2 loss 20:02 Weightloss through strength training and exercise 25:01 Common fat loss myths debunked 31:18 Practical takeaways for successful fat loss 34:33 Free guides on fat loss 35:44 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Why Selfish is Selfless with Your Health and Fitness
12 Feb 2024
00:03:36
Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism?
Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity.
This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.
Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you.
And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200
05 Aug 2024
00:36:10
Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back?
In this milestone 200th episode of Wits & Weights, host Philip (@witsandweights) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover powerful insights that can elevate your results!
Throughout the episode, Philip shares insights from the Wits & Weights community, showing how these myth-busting lessons have led to real-world transformations. By the end of this episode, you'll have a fresh perspective on fitness and nutrition, armed with evidence-based strategies to achieve your best physique and live your healthiest life.
📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.
Today, you’ll learn all about:
3:22 Myth #1: You need to eat less to lose weight 7:17 Myth #2: You need to avoid certain foods 9:49 Myth #3: You need to obsess over numbers 15:00 Myth #4: Fitness and nutrition are complicated 18:52 Myth #5: Your current workout routine is optimal 23:30 Myth #6: Failures are setbacks 26:07 Myth #7: Fitness is solely focused on physical health 29:05 Changes based on the community's feedback 35:15 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health
10 Feb 2024
00:50:18
This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and sustainable results.
Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health, physique, and mindset for good.
By the way, Brian will be on the show next month so make sure to subscribe to Wits & Weights to get notified when the episode comes out.
Enjoy my conversation with Brian Gryn!
Episode summary:
Unlock the secrets to a sustainable fitness and nutrition plan post-40. We're talking about tangible steps, like the art of food and exercise tracking, while indulging in the flavors you love. Muscle mass takes center stage in this health crusade, proving it's a formidable opponent against obesity. And if you're looking for a sign to start lifting, this is it—backed by scientific savvy and spiced with real-world success stories.
The gym journal debate is settled here, and I'm dishing out the details of my muscle sculpting regimen crafted by coach Andy Baker. Feel the burn but also learn the quintessential role recovery plays—because muscle isn't just built on sweat alone. Sleep, nutrition, and the clever use of technology or good old pen and paper become your allies in the quest for gains. And for those who ever doubted the might of machines in your workout or demonized carbs as the villain of your diet story, prepare for some myth-busting that could just reshape your fitness journey.
Finally, weave exercise into the tapestry of your daily life, no matter the time crunch. Be inspired by tales of incremental triumphs, like the woman whose life was changed by mastering the art of standing up from a couch. It's about celebrating the small victories that snowball into a lifestyle transformation. Hop aboard the fitness 'bug'—it's an infectious ride that elevates your health and spirit, step by step, rep by rep. Join us for an episode that's more than a listen—it's the first stride towards your best self.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio
09 Feb 2024
01:05:07
Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts!
Today, Philip (@witsandweights) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in a limited home gym, Bryan shares insights that will elevate your fitness game.
As a true “Renaissance Man” of health and fitness, Bryan’s training approach seamlessly integrates elements from bodybuilding, powerlifting, and athleticism. His content and coaching exude knowledge, nuance, and infectious passion, all aimed at helping YOU optimize your physique and performance.
With 25+ years of training experience, Byran collaborates with top athletes. As founder of Evolved Training Systems and Paragon Training Methods, he offers goal-oriented online programs for strength, physique, and skill development. Bryan co-hosts the Eat Train Prosper podcast, sharing practical strategies on nutrition, training, mindset, and lifestyle. His philosophy blends science, experience, and intuition for effective workouts.
Today, you’ll learn all about:
3:20 Lengthened partials - Bryan’s take 9:06 Failure training vs. effective reps - resolving the debate 15:59 Failure vs. submaximal training 24:21 Metabolic stress techniques - favorites and periodization 30:33 Strength vs. hypertrophy training 35:43 Building legs without machines 49:32 Optimizing cardio for muscle growth 58:09 Basic specialization approach 1:02:20 The question Byran wished Philip had asked 1:04:19 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)
08 Feb 2024
00:05:04
The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies.
Philip (@witsandweights) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)
06 Feb 2024
01:06:13
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset?
Today, Philip (@witsandweights) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today.
Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed over yo-yo dieting and negative body image. As an adult, she broke free from the chains of restrictive eating, discovering the world of strength training and evidence-based nutrition. This wasn’t just a physical transformation but a mental and emotional one. Her story is about resilience, solid information, and transformative impact.
In their conversation today, you’re not just going to hear another transformation story. You’re going to learn the real, tangible strategies that Isis used to overhaul her relationship with food and her body. You’ll discover how strength training can be a gateway to a better physique and mindset. Most importantly, you’ll learn how to apply these lessons in your own life, breaking free from the myths and misconceptions that hold you back in your fitness journey.
Today, you’ll learn all about:
2:57 Childhood environment and its impact on health and body image 5:42 Experiences with yo-yo dieting and beliefs about genetics 7:52 Early adulthood decision to stop dieting and relationship with food 15:32 Catalyst for shifting to strength training and changing fitness approaches 19:03 How the right information led to significant results in less time 28:44 Influence of strength training on physical, mental, and emotional well-being 34:46 Shifting food relationship from restriction to flexibility 40:24 Strategies for finding reliable, evidence-based fitness information 50:57 Impact of fitness journey on personal relationships, career, and goals 53:54 Practical advice for listeners starting their health journey 57:56 Future goals in fitness, health, and helping others 1:00:47 What question did Isis wish Philip had asked 1:04:19 How to connect with Isis 1:05:36 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Tell Your Coach THIS for Even Better Results
05 Feb 2024
00:05:25
Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results.
The secret lies in the art of communication—something I've learned the hard way through my own coaching journey. Learn the critical importance of clear, ongoing dialogue to supercharge your progress.
I'll share how a simple conversation can revitalize your coaching relationship. It's all about the give-and-take: providing feedback, setting expectations, and being open to change. Whether you're lifting weights or strategizing your next career move, learning how to actively engage with your coach can make all the difference. Join us as we unpack these insights and more, equipping you with the tools to transform your coaching sessions into a catalyst for unparalleled growth.
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?
03 Feb 2024
00:10:28
Can you thrive on a vegan diet (zero animal-based foods)?
The question we're answering is:
"What nutrients are essential for life and can only be found in animal products?
I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet without supplements and get all of their essential nutrients from foods?"
Find out in today's Weekend Q&A bonus episode.
Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.
---
This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.
These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.
With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
02 Feb 2024
00:53:34
Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!
In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition. Tune in and learn practical strategies for maintaining a strong and healthy lifestyle beyond 40.
Over the last decade, Brad has owned and operated three gym locations in Orange County, and oversaw more than 40 independent personal trainers, each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within his gym locations.
Post-pandemic, Brad had to focus more on online training and started his fitness podcast called Over 40 Fitness Hacks. The show revolves around Brad’s passion for helping the over-40 crowd fight the aging process while still having a social life.
Today, you’ll learn all about:
2:17 Why focus on over-40 fitness 5:30 Personal fitness and health changes now that you're over 40 10:36 Training principles and adjustments for over 40 15:05 Common misconceptions or objections to training over 40 20:25 General training and programming principles 26:54 How to manage inflammation and stress 33:42 Mental health and fitness 41:08 Counting micros (not just calories/macros) 46:16 Muscle gain and strength expectations for 60s/70s 49:28 The question Brad wished Philip had asked 52:17 Where to find Brad 52:48 Outro
Join our free insiders list to receive an EXCLUSIVE bonus interview with Brad on how he uses intermittent fasting, 36-hour fasts, EAAs, and more for his personal nutrition approach (and why)!
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Best Exercises for the Quads (Lifting for Muscle Series)
01 Feb 2024
00:04:57
Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs.
Philip (@witsandweights) shares his favorite 4 exercises for developing powerhouse thighs in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 142: 5 Foolproof Strategies to Hit Your Macros and Finally Master Fat Loss
30 Jan 2024
00:23:49
Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over?
Today, Philip (@witsandweights) reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and health goals.
Today, you’ll learn all about:
0:00 Intro 3:46 A client shares what strategy worked for them 6:28 Balance the bars 10:30 Copy your best days 13:44 Fill in gaps with protein powder 15:54 Smart swaps 18:15 Use AI-generated meal plans 23:16 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Why Half-Tracking Your Diet is Keeping You Stuck
29 Jan 2024
00:04:38
Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen?
Just as a partial bank statement leaves you in the dark about your finances, incomplete food tracking can sabotage your health goals. Are those untracked meals keeping you stuck (and in the dark) with your body composition goals?
Find out on today's Quick Wits!
Mentioned in the episode:
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Build Strength AND Lose Fat (Breaking the 300 Pound Barrier) | Ep 199
04 Aug 2024
00:23:09
Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose?
In this episode, Philip (@witsandweights) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier without sacrificing performance. They discuss setting realistic goals, prioritizing what really matters, and crafting a plan that lets Jazz chase multiple objectives simultaneously.
Learn how periodizing your nutrition could be the game-changer you didn't know you needed.
Jazz Young, the guest on this episode, is a dedicated powerlifter preparing for his first competition. Facing the typical weight loss versus performance dilemma, Jazz sought Philip's expertise to navigate his nutrition and training. With Philip’s guidance, Jazz explores realistic and sustainable strategies to meet his dual goals, providing valuable insights for anyone in a similar situation.
Don’t miss out on the actionable advice on handling conflicting fitness goals shared in this episode.
📱Book a FREE 15-minute Rapid Nutrition Assessment, designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.
Today, you’ll learn all about:
2:21 Jazz shares his goals and challenges 3:22 Discussing weight class expectations 6:30 Nutrition, meals, and body composition 10:30 Analyzing current nutrition and protein intake 14:18 Planning weight loss before competition 19:29 Conclusion and next steps for Jazz 22:04 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Weekend Q&A: Body Recomp vs. Bikini or Physique Competition Calories, Macros, and Metabolism
27 Jan 2024
00:10:59
What nutrients are essential for life and can only be found in animal products?
The question we're answering is:
"Bikini competitions? What is your take on those?
I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs to a minimum like 50g at the most. I think this would make miserable. She said there is no way I can recomp my body if I eat too many carbs. She said I can do five days no carbs then two with 150g or so. Why? She also recommended bunch of supplements. Like BCAAs and Fat Burners. I am not down for that. I only take creatine.
My goal is to recomp my body. After having seven pregnancies and four kids, I feel this is a big challenge for me. It is my biggest goal and I want to do it in a sustainable way. Is she right? I can’t recomp my body without cutting carbs? Also, I was eating on a deficit for a too long at 1500 cals because that’s what my coach insisted. I am now eating 1900-2000 a day. I intent to stay here for at least six months before deciding to cut that low ever again."
Find out in today's Weekend Q&A bonus episode.
Mentioned in the episode:
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
---
This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.
These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.
With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Ep 141: Why I’m Getting Fluffy Before I Get Jacked
26 Jan 2024
00:40:27
Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals?
Today, Philip (@witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. Tune in for an honest, heartfelt conversation about embracing strength, inside and out.
Today, you’ll learn all about:
0:00 Intro 3:06 Benefit to building muscle first 6:44 Motivation for building muscle mass 10:26 Women can build muscle 16:29 Your goal and feelings are correct 22:40 Challenges when you're bulking 28:24 Have realistic goals 38:39 Focus on the long-term progress 39:44 Outro
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)
Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)
25 Jan 2024
00:05:55
Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.
Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!
---
“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.
These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.