Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question --- It's our 300th episode, so we're doing an epic Q&A! Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions. I'm tackling supplement efficacy, training myths, nutrition controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a Spartan phalanx. ...
Mar 26, 2025•48 min•Ep. 300
Try MacroFactor for free with code WITSANDWEIGHTS . -- Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault. Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's changing metabolism. When you sign up for MyFitnessPal, Lose It, or Chronometer, they calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts to what...
Mar 24, 2025•30 min•Ep. 299
Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life. — Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs? Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what's just marketing hype, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations and disc...
Mar 21, 2025•54 min•Ep. 298
Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free -- Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn't deliver the strength gains you want? This paradox frustrates countless lifters, ...
Mar 19, 2025•47 min•Ep. 297
Get 2 weeks free + your first trial in the Physique University , the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique -- Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn't what you eat or how you train, but something far more powerful that most people completely overlook. Without this skill...
Mar 17, 2025•32 min•Ep. 296
Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece? I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while...
Mar 14, 2025•49 min•Ep. 295
Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you're not sure it's for you, email me at [email protected] for a personal demo! -- Can you actually "eat more to lose weight" (as the fitness influencers claim)? Well...yes! But it has nothing to do with reverse dieting, ending "starvation mode," or fixing your metabolism. The fundamental truth remains: you need a calorie deficit to...
Mar 12, 2025•23 min•Ep. 294
Get FREE access to our workshop on adding sprinting to your training (and the replay), your first challenge, and 2 weeks FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- What's the best form of cardio for fat loss? If you lift weights, will cardio kill your gains? Learn why SPRINTIN...
Mar 10, 2025•24 min•Ep. 293
Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I have a problem with nutrition coaching today. The point of coaching isn't to calculate your macros and create meal plans. We have apps and technology that can do this bet...
Mar 09, 2025•9 min
Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life. — Are you worried that lifting heavy will make you "too bulky"? What's holding you back from building muscle as a woman? I'm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle growth can chang...
Mar 07, 2025•1 hr 13 min•Ep. 292
Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain. -- You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there. Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never conside...
Mar 05, 2025•25 min•Ep. 291
Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join -- If you've been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you're missing the fascinating biological reality of how your body processes different foods. Learn the surprising truth about what happens to each macronutrient inside your body, including why carbs don't easil...
Mar 03, 2025•33 min•Ep. 290
Need a plan + accountability to lose 10-30 lbs of fat? Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I discuss the common pitfalls when people are considering fat loss coaching or joining a nutrition program, such as: Common...
Mar 01, 2025•7 min
Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are you training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle? I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—al...
Feb 28, 2025•41 min•Ep. 289
Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question -- Confused about what those HRV numbers mean on your wearable device? Or if they even matter? Learn how Resonance Theory , the same science behind musical instruments and bridge collapses, reveals why focusing only on heart rate variability (HRV) numbers misses the bigger picture of what's happening in your body. Main Takeaways: Your absolute HRV number matters less than changes ...
Feb 26, 2025•18 min•Ep. 288
To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call -- Trying to lose those final 5-10 pounds but feeling stuck? In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Libby, who wasn't sure if she should continue losing weight for fat loss... and together we discovered a better path forward. You'll hear how shifting your m...
Feb 24, 2025•24 min•Ep. 287
→ Follow Nutrition Science Daily in your favorite podcast app or go to https://creators.spotify.com/pod/show/nutrition-science-daily -- Enjoy this bonus episode from the Nutrition Science Daily podcast on a new trend being recommended for women navigating menopause, examining the science behind its effects on bone health, muscle strength, and daily activity. Support the show 🎓 Lose fat for good in Physique University, now just $27/mo ( tap here and I’ll create a FREE custom nutrition plan when ...
Feb 22, 2025•7 min
Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are your long runs and cardio sessions actually making fat loss harder? Could walking be more effective for your physique and longevity? I bring on former pro triathlete and Olympic coach Brad Kearns to challenge the conventional wisdom around running and fat loss. Brad explains why chronic cardio may sabo...
Feb 21, 2025•1 hr 5 min•Ep. 286
Get FREE 2 weeks free + access to the MGE Calculator in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- Want to know if you're actually building muscle or just gaining fat during your bulk? Learn about the Muscle Gain Efficiency (MGE) score and how to use engineering's Bottleneck Eff...
Feb 19, 2025•23 min•Ep. 285
Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain. -- Learn how your metabolism can fight back during an aggressive muscle-building phase by dramatically increasing energy expenditure, even when you're doing everything right. Discover the hidden factors driving this metabolic adaptation and how to overcome them. Main Takeaways: Your maintenance calories can increase significantly during a ...
Feb 17, 2025•26 min•Ep. 284
Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size. — What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch? I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building ...
Feb 14, 2025•1 hr 29 min•Ep. 283
Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous progress. Discover how engineering Control Systems rev...
Feb 12, 2025•25 min•Ep. 282
Submit your nutrition and training questions at witsandweights.com/question to get featured on the show — Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways. Main Takeaways: Allulose stimulates GLP-1 more modestly than medications, working with natural body rhythm...
Feb 10, 2025•14 min•Ep. 281
Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- In this bonus episode, I share results from our 2025 podcast listener survey and how your feedback is shaping the future of Wits & Weights. Find out what content resonated mo...
Feb 08, 2025•17 min
Download my free Better Sleep, Better Body guide to optimize your sleep for fat loss, body composition, and hormones --- Could your sleep position be holding you back from optimal recovery? You track your training, nutrition, and HRV—but what about your neck alignment during sleep? Dr. Peter Martone joins me to explain how your sleep position affects your nervous system, HRV, and overall performance. He reveals how traditional sleeping positions might be sabotaging your recovery and shares pract...
Feb 07, 2025•45 min•Ep. 280
Book a FREE 15-minute Rapid Nutrition Assessment to identify your stress triggers and get a personalized 3-step action plan --- If your stress response feels stuck in overdrive where small triggers cause massive anxiety, this episode explains why using a fascinating engineering concept. Learn how the Nyquist Stability Criterion from control systems engineering reveals why some people maintain their cool while others get overwhelmed by the same stressors. Discover how to build a more resilient st...
Feb 05, 2025•19 min•Ep. 279
Join our free Facebook community to connect with others optimizing their nutrition and training. -- Can strength training alone help optimize your hormones after 40, or do you need homone replacement therapy (HRT)? Learn what the research actually says about how lifting weights impacts your endocrine system and body composition. Whether you're dealing with menopause, andropause, or age-related changes, discover how to make informed decisions about combining lifestyle interventions with medical a...
Feb 03, 2025•23 min•Ep. 278
Are you struggling with autoimmune symptoms that doctors keep dismissing? Are you tired of trying endless medications without seeing real improvement? I bring on Heather Gray to share her remarkable journey, from battling multiple chronic conditions for 30 years chronic illnesses including Lyme, Celiac, Hashimoto's, and endometriosis, to becoming a leading voice in natural healing. As a Functional Diagnostic Nutrition practitioner and head coach at a prominent cancer treatment center, Heather br...
Jan 31, 2025•38 min•Ep. 277
Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android -- Should you weigh yourself daily? Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential. You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true "signal" of fat loss or gain. Learn how to use the power of trend weight to get clarity on your progress while maintain...
Jan 29, 2025•18 min•Ep. 276
Join our free Facebook community to connect with others optimizing their nutrition and training -- That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else. Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol! Learn the science behind alcohol's effects on fat storage, muscle growth, and metabolism - and discover practical strategies to maintain your social life while a...
Jan 27, 2025•22 min•Ep. 275
