Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get your custom nutrition plan FREE (limited time). — Why are you gaining belly fat even while lifting and eating well? Could your sluggish metabolism be a liver problem in disguise? I sit down with certified supplement expert Sara Banta to reveal how your liver and thyroid work together to control metabolism, muscle retention, and fat loss and why ignoring liver health might be what...
Jul 25, 2025•39 min•Ep. 352
Get a full Lifting Lessons course including how to warmup in Physique University and stop second-guessing your approach to lifting. Join for just $27/month and get a custom nutrition plan included when you tap this special link for podcast listeners -- Most lifters either skip their warmup or spend 30 minutes on elaborate routines that miss the point. Learn how the engineering concept of the Cold Start Problem reveals the systematic approach to preparing your body for heavy lifting. Discover why...
Jul 23, 2025•28 min•Ep. 351
Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month -- There was a day when everything we thought we knew about losing weight got turned upside down. For decades, the advice was simple: eat less, move more. But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything. This landmark Episode 350 explores the paradigm shift that revolution...
Jul 21, 2025•29 min•Ep. 350
Discover the most powerful daily habit for blood sugar control that most people completely overlook. In this bonus episode, I'm sharing my recent conversation with Ben Tzeel from the Your Diabetes Insider podcast, where we nerd out on the surprising connection between strength training and metabolic health. Main Takeaways: Why resistance training beats cardio for blood sugar control and insulin sensitivity The shocking 25-point blood sugar difference from just one week without lifting How to ove...
Jul 20, 2025•48 min
Want to build muscle, lose fat, and train smarter? Join the new Physique University for just $27/month and get your custom nutrition plan FREE (limited time) — Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health? I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who spec...
Jul 18, 2025•58 min•Ep. 349
Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more. Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu -- Hitting the gym consistently but not seeing the muscle growth you want? You might be making one critical mistake with your training volume. Most lifters either do way too little to...
Jul 16, 2025•28 min•Ep. 348
Get your free Nutrition 101 Guide at witsandweights.com/free to learn how to structure your nutrition (including carbs) for optimal health and body composition based on your goals. -- Could everything you've been told about carbs, insulin, and managing prediabetes be completely backward? For the 96 million American adults living with prediabetes, the standard advice has been clear. Cut carbs, avoid bread, ditch fruit. But groundbreaking research reveals this approach might be keeping you stuck i...
Jul 14, 2025•23 min•Ep. 347
Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more. Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu -- Ever wondered if you could hack your bulking phase to gain more muscle and less fat? This episode answers a question from our free Facebook community that many data-driven "optimiz...
Jul 12, 2025•8 min
Are you overpaying for food that’s supposed to be healthier? Have food labels like “grass-fed,” “non-GMO,” and “all-natural” been misleading you? What if the truth behind your grocery cart was simpler and way less stressful? Natalie Kovarik, a fourth-generation cattle rancher and co-host of the Discover Ag podcast, joins me to clear up the confusion. We go behind the food labels to talk about what matters when it comes to nutrition, budgeting, and values, and what’s just clever marketing. Whethe...
Jul 11, 2025•52 min•Ep. 346
Join my email list for exclusive content on the psychology of transformation that you won't find anywhere else. Go to witsandweights.com/email -- Struggling with fat loss despite knowing exactly what to do? You're not alone. The answer isn't about knowledge, it's about psychology . Learn how the PERMA framework from positive psychology reveals the 5 psychological elements that separate people who sustain their transformation from those who remain stuck. Discover how to engineer your fat loss app...
Jul 09, 2025•24 min•Ep. 345
Grab your free Ultimate Macros Guide ebook to implement everything covered in today's episode with specific formulas and practical steps. Go to witsandweights.com/free -- What really works for fat loss? After 70 years of scientific research spanning thousands of studies and millions of participants, the truth is both simpler and more nuanced than the fitness industry would have you believe. Forget the latest fat loss hack or magic supplement. After 70 years of rigorous research (thousands of stu...
Jul 07, 2025•40 min•Ep. 344
What if everything you thought you knew about fitness was filtered through marketing hype rather than science? After experimenting with countless diet trends across my 20s and 30s, from Atkins to Paleo to keto and intermittent fasting, I've learned firsthand that what matters isn't finding the "one perfect approach" but building sustainable systems that work specifically for you. The fitness world has become saturated with influencers making bold but oversimplified claims. If someone tells you t...
Jul 05, 2025•1 hr 7 min
Grab your free Muscle-Building Nutrition Blueprint to learn how to eat for your training goals (even when managing blood sugar and eating carbs). Go to witsandweights.com/muscle – Are carbs really your enemy? Should you be training fasted? Can someone with diabetes actually build muscle and thrive? Registered dietitian and strength coach Ben Zeal, who’s been living with type 1 diabetes for over 25 years, joins me to break down some of the biggest myths in fitness and nutrition. We discuss carb f...
Jul 04, 2025•46 min•Ep. 343
Try MacroFactor for free with code WITSANDWEIGHTS to see exactly how these walking breaks impact your daily calorie burn and support your muscle-building or fat loss goals or go to witsandweights.com/blog/macrofactor -- Can you immediately increase muscle building by 47%? It's 3 PM on a Tuesday, and you've been glued to your desk since 8 AM. Your back is stiff, your energy is crashing, and you can feel that familiar tightness setting in from hours of sitting. But here's what you don't realize: t...
Jul 02, 2025•18 min•Ep. 342
Try Wits & Weights Physique University free for 2 weeks at witsandweights.com/physique - get a custom nutrition plan, live coaching calls, workout programs, and join Allan and our supportive community tackling similar fat loss and body composition challenges -- Have you ever looked in the mirror and felt like you were staring at a stranger... but in a good way? That's exactly where Allan finds himself after successfully building visible muscle mass and fundamentally changing his relationship...
Jun 30, 2025•56 min•Ep. 341
Grab your FREE Ultimate Macros Guide , designed for those who are serious about optimizing their physique. It's not a quick fix; it's a playbook that teaches you how to make smart eating choices, track your biofeedback, and implement gradual changes for success. – Are you chasing success but running on empty? Do your workouts feel harder yet deliver fewer results? What if your energy, not your money, is the real currency of success? I sit down with Alex Feinberg, ex-pro athlete, former Google ex...
Jun 27, 2025•56 min•Ep. 340
Get your free Nutrition 101 guide at witsandweights.com/free to understand the fundamentals of nutrition without getting lost in the weeds, including how to set up energy balance, macronutrients, and calories in a way that actually makes sense -- "Calories don't exist, they're just made-up numbers." "You don't eat calories, you eat food." These statements have gained traction on social media, usually from people trying to dismiss energy balance or suggest that tracking food is meaningless. But t...
Jun 25, 2025•20 min•Ep. 339
Join my free email list for exclusive mindset content or go to witsandweights.com/email -- That crushing moment when you see someone warming up with what you consider your max lift. We've all been there. Your confidence evaporates, and suddenly you're questioning everything about your training, your genetics, and your worth as a lifter. But what if this entire mindset is exactly what's holding you back? Learn why your current strength numbers don't define you and how the comparison trap is sabot...
Jun 23, 2025•23 min•Ep. 338
Join Physique University (free for 2 weeks) to get a custom nutrition and lifestyle plan with the simple steps to start engineering your ideal physique, plus weekly coaching to commit, take action, and build momentum! – Why wait for motivation to get healthy? What if that’s exactly what’s keeping you stuck, and there’s a better way forward? I’m joined by Jenn Trepeck, host of Salad with a Side of Fries and an optimal health coach who helps people build sustainable habits, without extremes. We br...
Jun 20, 2025•1 hr 3 min•Ep. 337
Join our free Facebook community at facebook.com/groups/witsandweights -- Tired of the inflammation fear-mongering? Stop obsessing over "toxic" foods and learn what actually drives chronic inflammation in your body. While fitness influencers point fingers at gluten, seed oils, and nightshades, the real culprits are hiding in plain sight... and they're not what you think. This episode dismantles the myths surrounding inflammation and reveals the true drivers of this misunderstood health concern. ...
Jun 18, 2025•17 min•Ep. 336
Grab your free Menopause Fat Loss Over 40 Guide to get the complete evidence-based strategy for navigating fat loss during this transition -- Struggling with unexplained weight gain during perimenopause or menopause? You're not alone, and it's not just "hormones and aging." The menopause transition triggers a perfect storm of metabolic changes that go well beyond simple hormone fluctuations. Research shows us that during a specific 3.5-year window, women experience accelerated fat gain and muscl...
Jun 16, 2025•28 min•Ep. 335
Can walking alone get you to your fat loss goals? Should you tweak your nutrition on heavy lifting days versus lighter training sessions? This bonus Q&A episode tackles two questions in the Wits & Weights Facebook group in our monthly #AskPhilip live. Jasmine asked: “How long can I keep losing fat with walking alone, and how do I ease into strength training without tanking my energy or hormones?” John asked: “On heavy deadlift days, should I eat more fats or protein instead of carbs to r...
Jun 14, 2025•16 min
Get your free Muscle-Building Nutrition Blueprint to optimize your diet and tracking so you have the energy and recovery to maximize your lifting – Why did your strength gains stall, and what can you actually do about it? Are you overtrained or just under-recovered? And when is it time to change the program, not your goals? I’m joined by Nick Delgadillo, CEO of Starting Strength Gyms and host of the Stronger Is Better podcast. We break down what really causes lifters to hit that dreaded wall aft...
Jun 13, 2025•57 min•Ep. 334
Grab your FREE Nutrition 101 Guide for Body Composition to build a flexible, evidence-based approach to eating that supports your physique goals without restriction or dogma: https://www.witsandweights.com/free/nutrition-101-guide -- The carnivore diet community claims fiber is unnecessary, even harmful. But what does the science actually say? Learn why fiber does far more than "keep you regular," how eliminating it affects everything from muscle building to longevity, and how to make evidence-b...
Jun 11, 2025•28 min•Ep. 333
Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question -- Tired of hearing "spot reduction is impossible" while still struggling with stubborn belly fat, love handles, or other problem areas? Spot reduction (the idea that you can target specific fat deposits through isolated exercises) has long been dismissed as physiologically impossible. Yet many of us continue desperately doing endless crunches hoping to melt away belly fat, or cou...
Jun 09, 2025•23 min•Ep. 332
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good! – How do you know what’s actually in your protein bar? Could sweet potato be the secret ingredient that changes the game? I had a conversation with Tony and Lori, the husband-and-wife team behind Muscle Up Bars, the protein bars born from a dream and built for real performance. We talk about what sets their bars apart in a crowded market: a clean ingredient list, balanced m...
Jun 06, 2025•51 min•Ep. 331
Join the Wits & Weights Facebook Group for evidence-based support and community, plus live Q&As and exclusive content -- Learn about one of the biggest nutrition hoaxes of our generation - the famed Blue Zones, where people supposedly live extraordinarily long lives due to their traditional diets and lifestyles. When demographer Dr. Saul Justin Newman examined the data behind these celebrated longevity hotspots, what he discovered was shocking. Those regions with the most reported superc...
Jun 04, 2025•34 min•Ep. 330
Register FREE for today's live workshop on Progressive Overload by joining Wits & Weights Physique University (WWPU). Get your first 2 weeks free, including today's free training, this month's challenge, and all the other goodies to help you lose fat, build muscle, and build your ideal physique: http://witsandweights.com/physique We're announcing this month's podcast review giveaway toward the end of the episode. Just send me an email to claim your prize! -- Understanding how to increase wei...
Jun 03, 2025•5 min
Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free: https://witsandweights.com/physique -- "You're too old to build muscle." "With injuries like that, you should stop lifting weights." Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life? We are shattering these harmful myths through the journey of m...
Jun 02, 2025•51 min•Ep. 329
Join Physique University (free for 2 weeks) to get a custom, flexible nutrition plan so you can enjoy foods that feel good! – Are you stuck in a cycle of guilt every time you eat something “off plan”? Do food rules make grocery shopping feel like a minefield? Alana Bonnemann, a naturopathic nutritionist and host of the Health After 30 podcast, joins me to talk about the rising culture of food fear and how to escape it. We unpack why our relationship with food often feels so complicated, the role...
May 30, 2025•52 min•Ep. 328
