⭐ Leave a 5-star review on Apple Podcasts (by May 31) for a chance to win a free protein supplement in our monthly giveaway! -- Confused about "fat burning" versus actual fat loss? Learn why you can be "burning fat" during workouts while not losing body fat. Today I break down the difference between fat oxidation (using fat for fuel) and fat loss (reducing stored body fat) that most people misunderstand. You'll discover how the Randle Cycle affects metabolism, why fasted cardio isn't the magic b...
May 28, 2025•24 min•Ep. 327
Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets: https://www.witsandweights.com/free/nutrition-101-guide -- Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases? Today I'm breaking down The 3+3 Model , a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have. Learn the 3 foundational elements yo...
May 26, 2025•31 min•Ep. 326
Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint. – Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on yo...
May 23, 2025•50 min•Ep. 325
Download the FREE Precision Fat Loss Guide to choose one of 6 strategies designed for your experience, goals, and lifestyle: witsandweights.com/free -- What if shifting WHEN you eat could accelerate your fat loss results? Most of us tackle dieting by reducing calories evenly each day, but research suggests there may be a more effective approach (and it's easy and even fun to implement). Learn about a fascinating study that tested weekend refeeds against traditional daily restriction... with surp...
May 21, 2025•27 min•Ep. 324
Get the other side of this powerful conversation on Brooke’s podcast ”Fitness Simplified,” where she interviews Philip on the muscle and metabolism side of perimenopause fat loss. -- Are you over 40, doing everything right, but your belly fat won’t budge? You’re not crazy. Perimenopause changes your entire physiology, and the old rules no longer apply. In this episode, Brooke Davis, founder of Elysian Women’s Wellness and host of the ”Fitness Simplified” podcast , joins Philip to unpack the real...
May 19, 2025•37 min•Ep. 323
Join our FREE Wits & Weights Facebook group to connect with other listeners who are applying these evidence-based approaches to their fitness journey (or search “Wits & Weights” on Facebook) – Have you tried to eat more freely, but old low-carb rules keep creeping in? What if the real issue isn’t carbs at all, but your identity? I share the raw truth of my journey from strict keto and paleo to happily eating over 300 grams of carbs a day without guilt, without bloat, and with better resu...
May 16, 2025•1 hr 2 min•Ep. 322
Love the podcast? Support the show (for as little as $3/mo) and keep it completely ad-free with no "hidden" episodes! Go to: https://www.buzzsprout.com/1870546/support -- If you're struggling with fat loss that's slower than expected despite doing "everything right," this episode helps you figure out why. I discuss my personal experience in my recent 7-week mini-cut and how a seemingly minor change in daily habits became the limiting factor, resulting in slower fat loss than in the past. Text th...
May 14, 2025•29 min•Ep. 321
Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question -- If you have back issues, you might think heavy lifting isn't for you. Millions of people struggling with back pain believe they should avoid challenging exercises - especially heavy lifting. But what if avoiding heavier weights is actually keeping you from building the strong, resilient body and back that you need? Today we're answering a listener question from Kristen (a 51-year old wo...
May 12, 2025•26 min•Ep. 320
Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more: https://witsandweights.com/physique -- "You can't build muscle during perimenopause." How many women have heard this discouraging statement from doctors, trainers, or social m...
May 09, 2025•56 min•Ep. 319
Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique -- Is there a FASTER way to lose fat without sacrificing your hard-earned muscle? Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks. But there's a catch... Rapid fat loss is a more aggressive alternative for those who've already mastered the basics (training, tracking, protein, walking, and NOT dieting recently) . It's ...
May 08, 2025•7 min
Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question -- Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations? That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be incredibly frustrating. But what if these challenges aren't roadblocks but redirections? Today we're...
May 07, 2025•31 min•Ep. 318
Ever wonder why you keep eating when you're not actually hungry? The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar? Today's episode explores emotional eating through a completely different lens... using data and structure to identify patterns and solutions so you can stop flying blind and finally conquer emotional eating. You'll discover why tracking certain metrics rev...
May 05, 2025•48 min•Ep. 317
Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health. -- Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best? If you’ve been chasing surface-level goals, it might be time to rethink what true vitality looks like. Today, Anna Clough, founder of Strong and Healthy and host of the...
May 02, 2025•38 min•Ep. 316
Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit" -- Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance? In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Sam, who wasn't sure which direction to take her fitness journey next despite already e...
Apr 30, 2025•27 min•Ep. 315
Is fat loss really made in the kitchen (combined with strength training)? Or do we have it backward? This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros. You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle tissue acts as your body's "glucose sink" improving insulin sensitivity, and how this approach leads to b...
Apr 28, 2025•1 hr 12 min•Ep. 314
→ Join Physique University: https://physique.witsandweights.com/ -- The advice to "just put in the reps" sounds motivating, but does it always work? Today I'm sharing something interesting, something sad, and calling some people out. Support the show 🎓 Lose fat for good in Physique University, now just $27/mo ( tap here and I’ll create a FREE custom nutrition plan when you join ) 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFact...
Apr 26, 2025•5 min
Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths! -- Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start? You’re not alone. You're being misled by an industry built on half-truths. Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the " Fat Loss Forever" podcast , dismantles 10 of the most persistent fat loss myths keeping you stuck. From the ...
Apr 25, 2025•1 hr 3 min•Ep. 313
Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to witsandweights.com/physique -- Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps? It's time to shed that unnecessary burden. The fitness industry has created a false dichotomy between tra...
Apr 23, 2025•39 min•Ep. 312
Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism. -- Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism. Beyond the immediate effects of energy crashes and stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, st...
Apr 21, 2025•27 min•Ep. 311
Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide -- Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space. No commute, no waiting for equipment, no membership fees—just you and the weights, ready when you are. This is the reality of owning a home gym, and it might be more accessible than you...
Apr 19, 2025•47 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. – Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout? I’m joined by Christina McClurken (aka Your Healthy Bestie), a former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieter...
Apr 18, 2025•1 hr•Ep. 310
Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition -- Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")? Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create a...
Apr 16, 2025•34 min•Ep. 309
Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit") -- Millions of people are experiencing dramatic weight loss results with GLP-1 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't discussing: without the right...
Apr 14, 2025•29 min•Ep. 308
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 putting in the work, but muscle growth feels impossible? Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach? I interview Holly Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal ...
Apr 11, 2025•1 hr 1 min•Ep. 307
Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique -- You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like keto, carnivore, or intermittent fasting)... But then life happens and you fall short. Why do these approaches consi...
Apr 09, 2025•32 min•Ep. 306
Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free -- Is your metabolism REALLY low? If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep... Yet your metabolism seems stubbornly slower than everyone else's... This episode will help you create a successful fat ...
Apr 07, 2025•29 min•Ep. 305
You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back? I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress. Adam Badger is a fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of trans...
Apr 04, 2025•50 min•Ep. 304
Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating -- Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry? Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating decisions without your conscious awareness. Today, Sarah Krieger of the "Don't Call Me Skinny" podcast reveals the psychological side of...
Apr 02, 2025•33 min•Ep. 303
Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free -- Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing. Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age. Main Takeaways: The surprising truth about metabolism and aging that contradicts what most fitness "experts" have been telling you The hidden factors that make it seem like...
Mar 31, 2025•36 min•Ep. 302
Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition. — Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights? I talk to Amanda Nigg, aka the FarmFit Momma, about how strength training helped her recover after losing everything in a devastating fire. We discuss how doing h...
Mar 28, 2025•1 hr 6 min•Ep. 301
