Today we’re diving into how to optimize your health and performance with Dustin Lambert, a fellow nutrition coach I met through the Wits & Weights Facebook group and our coaching cert connection with NCI. Dustin will share challenges and strategies for fat loss as you get leaner, the pros and cons of bulking and cutting versus “maingaining,” and unique issues to consider when you have a metabolic disorder or autoimmune disease. He’ll also tell us the optimal protein and sodium intake for str...
May 19, 2023•58 min•Ep. 71
Today, I’m super excited to have Cody McBroom on as my guest to share his expertise, his philosophy, and some inside strategies with us today for looking like you lift. Cody and I will discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and how to overcome plateaus and obstacles along the way. We’ll also get into Cody’s coaching and podcasting experience and how to maintain a balanced life. Cody Mc...
May 16, 2023•1 hr 3 min•Ep. 70
Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time? I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so...
May 12, 2023•36 min•Ep. 69
My guest today, Adrian Moreno, taught me how to bring this show’s important, life-changing message to an even wider audience by guesting on other podcasts, a topic we dive into. If you own a business, recently started one, or are thinking about it, or even if you have a powerful story you want to share with the world, you’ll want to listen all the way through because his approach is both unique and effective, which is why I use it myself. Adrian began his career in the health and fitness space w...
May 09, 2023•1 hr 17 min•Ep. 68
What is the worst thing that can happen to you when you experience a huge failure or struggle at something over and over again, whether your health and fitness journey, your relationships, your business, or life? I just experienced something that could have devastated me—if I hadn't built the mental fortitude to handle it and, better yet, use it to fuel my future. Listen to this short bonus episode, part of the Mindset Monday series, for how YOU can use these experiences to level up your life. D...
May 08, 2023•22 min
Today we are diving into body positivity and fit shaming, the obesity epidemic, food addiction, willpower and staying on track, and the connection between food and mental health. Joining me is Certified Health Coach, fitness expert, and author David Greenwalt. He is a husband, father, former police officer, gym owner, competitive state-level bodybuilder, and powerlifter. David is the author of the book "The Leanness Lifestyle," which provides a comprehensive guide for men and women looking to tr...
May 05, 2023•1 hr 1 min•Ep. 67
Today, we dive into weight maintenance and recovery with our special guest Jeff Hoehn. Jeff brings a wealth of experience in nutrition and training, shedding light on the importance of managing fatigue and living at maintenance, which is often overlooked or misunderstood. We share evidence-based strategies for long-term success in sustaining fat loss and maintaining strength as you age. Jeff, the owner of JH Health & Fitness, transformed his own physique through various building and fat loss...
May 02, 2023•1 hr 6 min•Ep. 66
Today, we have a special guest joining us - Wil Del Pizzo! Wil shares his insights on kettlebell training, the Big 3 lifts, programming lifts in a group setting and youth sports, and advice for trainers and coaches. Wil is a fitness expert with a passion for kettlebell and strength training. He's a StrongFirst Certified and TRX Certified trainer with over 13 years of experience in the fitness industry. He was a former Strength Coach for the Chatsworth High School Baseball Team, where he helped p...
Apr 28, 2023•48 min•Ep. 65
Today’s episode is all about hormones, peptides, and innovative treatments with my special guest, Dr. Rand McClain. Dr. Rand reveals the importance of testosterone, its effects on your body, and how to manage them. We also examine menopause vs. MANopause, the diagnosis and treatment of hormonal deficiencies, and questions from our community. Finally, we delve into the science of peptides! From being the youngest senior account manager in Deloitte’s history, to his stint as a professional kickbox...
Apr 25, 2023•1 hr 7 min•Ep. 64
In today’s solo episode, I am excited to answer questions from listeners about how to modify nutrition and training if you have lipedema, how stress affects training and health, whether occasional fasting can increase longevity while keeping protein high, and a quick fire round where I answer seven questions sent in by one listener about dietary guidelines, killer plants, getting fat on carbs, metabolic damage, blood sugar and A1C, shredding for a vacation, and how to best measure getting jacked...
Apr 21, 2023•24 min•Ep. 63
My guest today is Amanda Cooper, and we are going to talk about getting into fitness, physical strength, and mobility, eliminating things that hold you back from getting started, working with what you have, and the value of getting an assessment! We begin with Amanda sharing how she got into fitness, from her personal journey and struggles with eating disorders and body image, to her experience working in a chiro clinic that gave her a different perspective on coaching, and her business now as a...
Apr 18, 2023•41 min•Ep. 62
Today’s guest has encountered every reason to NOT race. From abandonment to abuse, family deceptions, and other distressing events, Steven Benedict faced it all and managed to rise. It's amazing that despite everything he went through, he was able to focus and excel at his sport. Steven starts off by sharing his backstory. He then discusses periodization, productional force strength, avoiding fatigue, programming deloads, and more. He shares how he programs and individualizes his workouts and hi...
Apr 14, 2023•54 min•Ep. 61
Today we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages and experience levels, whether your goal is to improve strength, performance, or body composition, or just have fun but effective workouts. We also talk about Andy’s career as a coach, training principles and methods, and what he’s been up to lately. If you don’t already know him, Andy Baker is a highly sought-after strength coach, person...
Apr 11, 2023•1 hr 20 min•Ep. 60
Tracking your food may sound daunting or obsessive, but doing so will help you develop freedom and flexibility in your relationship with food. In this episode, I share a framework to help you understand why you should track your food and the practical steps you can take to start doing so right away. You can choose whatever food-tracking app you want that will help you track the priorities included in the framework. Tune in and learn more about the specifics you need to track and how it can help ...
Apr 07, 2023•30 min•Ep. 59
This episode is jam-packed with knowledge about energy flux and the high energy flux lifestyle. It comes from no less than Brandon DaCruz, one of the brightest minds in the industry. I start off by asking Brandon about his background and what led him to fitness and coaching. Brandon shares that he started being active in weight-restricted sports at 10-11 years old, during which he was exposed to low energy availability and developed micronutrient deficiency. Brandon then proceeds to tell us abou...
Apr 04, 2023•1 hr 1 min•Ep. 58
Today's episode features my conversation with author and motivational speaker Terry Tucker. We talk about his life's purpose and his 10-year battle with a rare form of cancer that resulted in the amputation of his foot (2018) and then his leg (2020). We also discuss at length his phenomenal book "Sustainable Excellence." He shares his favorite principles from his book and reveals which one he believes to be the most important among the ten. Overall, it is a must-listen, powerful interview with a...
Mar 31, 2023•36 min•Ep. 57
In this episode, Katie Kollath and Heather Hamilton of Barpath Fitness reveal the importance of performing lifts in full range-of-motion, the impact of strength training on productivity and confidence, and their coaching experience. They cut through toxic misinformation in the fitness industry, discuss their overall philosophy on nutrition coaching, and explain how the Stronger Than Your Boyfriend podcast has made Katie and Heather better coaches. Barpath Fitness is an LGBTQ+ and Women Owned onl...
Mar 28, 2023•59 min•Ep. 56
Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results? We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has difficulty following their nutrition plan. Finally, we discuss the online...
Mar 24, 2023•57 min•Ep. 55
What is the meaning of self-improvement and how does it apply to health and fitness? What do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awareness in self-improvement and whether fear can be a positive too...
Mar 21, 2023•44 min•Ep. 54
In today’s special solo episode, we uncover 5 of the most common mistakes people make during their fat loss journey. As someone who is 8 weeks into my own 12-week fat loss phase, I can empathize with these challenges and offer guidance on what to avoid and how to successfully navigate your next fat loss phase!. Drawing from my daily experiences with clients who have also faced these common struggles, I share practical advice to help you overcome them and make the most of your health and fitness ...
Mar 17, 2023•20 min•Ep. 53
Today we discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success. My guest is Ashley Ca...
Mar 14, 2023•48 min•Ep. 52
Today I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things. I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing ...
Mar 10, 2023•55 min•Ep. 51
In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman. Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years. He has worked with hundreds of clients and specializes in mentoring them on how to build long-term, sustainable habits using his key principles of mindset, motion, a...
Mar 07, 2023•48 min•Ep. 50
This is another Q&A episode! Today I’m answering five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health. Questions: I want to build my glutes. How many times a week should I train them? Is once a week too little? How would you train and coach someone differently who struggles with insulin resistance? What do you think about carb cycling? Is it beneficial to load up on carbs and calories and reduce fat on the workout days (mostly befo...
Mar 03, 2023•23 min•Ep. 49
A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he’s returning the favor today to talk about how to thrive while living with a disability. Kevin McShan is a graduate of St. Clair College’s Journalism, Print and New Media Program. Kevin has an extensive history of promoting employment equality for individuals with disabilities most recently, as the Job Developer and Enhanced Employer Support Facilitator with the YMCA of Windsor-Ess...
Feb 28, 2023•32 min•Ep. 48
This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between. You MUST check out Carl's podcast, Inspired by Impact, where he delves into all areas of your life to apply the strategies you learn in the gym OUTSIDE the gym to be a better man. Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, w...
Feb 21, 2023•1 hr 5 min•Ep. 47
On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member. We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting. Yosh is a Certified Sports Performance Coach and Personal Trainer at Romeo Athletics in Connecticut. Through his professional career as a Behavioral Counselo...
Feb 14, 2023•49 min•Ep. 46
This is the first Q&A episode ever for Wits & Weights! I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights ), with a shoutout to you (if you want)! And if you like this Q&A type of episode, let me know and I'll do more of them to release on Fridays between my other episodes. Just email me (philip@witsandweights.com) or...
Feb 10, 2023•32 min•Ep. 45
I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health. Alison Bladh is a registered nutritional therapist and beauty therapist living in the wilds of Sweden after falling for the charms of a Viking man! Alison worked in the health and wellness industry for over 30 years specializing in menopausal wom...
Feb 07, 2023•48 min•Ep. 44
Today is a first for the show because we are doing a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers. These incredible women and men each have a unique perspective on health and fitness and agreed to come together despite being in different timezones all around the world, to share their experience and expertise to help you thrive and ...
Jan 31, 2023•1 hr 10 min•Ep. 43
