Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission. I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because they are not based on body composition science, don't adjust to you and your goals, and encourage an all-...
Aug 22, 2023•48 min•Ep. 98
Today is all about FUN, a FUN-ctionally fit life with my guest Dai Manuel. You’ll learn how to balance personal and professional roles while prioritizing fitness. We’ll explore the concept of what “optimal” means in fitness and life, the role of ‘fun’ in fitness, and practical strategies for finding balance while living a fit life. Known for his award-winning digital thought leadership and best-selling publications, he’s an extraordinary blend of business acumen and contagious enthusiasm. Dai’s ...
Aug 18, 2023•1 hr•Ep. 97
Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction. I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive, less stressful, and allows your metabolism to recover more quickly from a fat loss phase, as well as...
Aug 15, 2023•32 min•Ep. 96
This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life , where we discussed the principles of strength training and nutrition for people over 40. Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out. Enjoy the episode! 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 f...
Aug 14, 2023•30 min
Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga. But what impresses me most is her passion for strength training, which shows her commitment and perseverance. Carol achieved amazing results in four months. She dropped 23 pounds of fat and gained 3 pounds of muscle, lowe...
Aug 11, 2023•1 hr 1 min•Ep. 95
In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and hormonal health, cardio, and more. Mike is the founder and CEO of Legion, a coaching and supplement...
Aug 08, 2023•1 hr 10 min•Ep. 94
Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you. You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress without alcohol. Karolina will help us explore the concept of aligning our lifestyle choices with our persona...
Aug 04, 2023•54 min•Ep. 93
Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occur, and how to break them, physique-training vs. nutrition, and the use of diet breaks and refeeds to opti...
Aug 01, 2023•57 min•Ep. 92
Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabolic Window,’ its role in sleep-induced muscle growth, how much protein you can actually use, and how...
Jul 28, 2023•33 min•Ep. 91
Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions. We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask! __________ Click here to apply for coaching! __________ Today you’ll learn all about: [1:15] Do you need to track if you're working out and eati...
Jul 25, 2023•41 min•Ep. 90
This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more. Episode resources: Marc Paisant on IG 6AM Run Podcast 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 quest...
Jul 24, 2023•37 min
Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain. We will discuss how age, lifestyle, stress, and heavy lifting impact our lower backs. We will also discuss the pros and cons of chiropractic adjustments, physical therapy, and MRIs. Dr. Ryan committed his life to uncovering the root causes...
Jul 21, 2023•55 min•Ep. 89
Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is slowing down, or struggle to maintain your weight for the long term, this episode is for you. We'll...
Jul 18, 2023•27 min•Ep. 88
Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek. Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and its impact on our lives. Ashton is a retired Air Force Special Warfare Pararescue Jumper with over 14 comba...
Jul 14, 2023•58 min•Ep. 87
Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.” In today's episode, Steph Gaudreau will teach you about lifting, performance, and nutrition for athletic women over 40. She will talk...
Jul 11, 2023•1 hr 6 min•Ep. 86
Today I am chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the essential role of physical fitness in maintaining mental health and the importance of seeking support and maintaining balance. We’ll explore misconceptions about and how we end the stigma surrounding mental health. Marc Paisant is a Certified Personal Trainer and the creator and host of the 6AMRun.com an...
Jul 07, 2023•1 hr 1 min•Ep. 85
Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism. We talk about strength and cardio training, underlining the multiple benefits of cardio, from enhancing heart health to boosting lung capacity, while also spotlighting the le...
Jul 04, 2023•21 min•Ep. 84
On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. We also discuss the difference between stress management and stress resolution and explore the effectiveness of stress management tools so you can transition from a state of struggle and strife to one of ease and grace. My guest today is Christopher Lee Maher, an author, inventor, entrepreneur, speak...
Jun 30, 2023•1 hr 1 min•Ep. 83
Today I'm honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carved out a very clear path in the crowded world of fitness, and I've learned a ton from his books and online content, which is why I had to invite him on the show. Today you'll learn about Andy's experiences, his no-nonsense approach to fitness communication, and his thoughts on training, muscle-buildin...
Jun 27, 2023•1 hr 2 min•Ep. 82
We are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into holistic wellness, upward spiraling, habit priming, neurological flexibility, and more. I met Darlene through Carl Berryman of Inspired by Impact podcast. I began following her podcast, which explores ancient traditions and modern science. Recent episodes cover topics like the benefits of time outdoors,...
Jun 23, 2023•1 hr 4 min•Ep. 81
Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addresses behavior change, food tracking, intermittent fasting, and research gaps in nutrition and fitness. Ala...
Jun 20, 2023•1 hr 2 min•Ep. 80
Today’s episode is part of a recent live training I gave to my FREE private Facebook group about using refeeds. What are refeeds, what are the 5 common mistakes people make, and how can you incorporate them successfully as a way to take the edge off during fat loss so you can get to your goal as quickly and painlessly as possible. 👇👇👇 Join our FREE community 👇👇👇 https://www.facebook.com/groups/witsandweights Support the show 🎓 Lose fat for good in Physique University, now just $27/mo ( ta...
Jun 19, 2023•14 min
Today I have a very special guest with me. Her name is Allie Cass, and she is a former bodybuilding pro turned functional health and fitness coach who helps stressed-out women optimize their metabolism, up-level their mindset, and shift from surviving to thriving. Allie will share her unique perspectives on health and fitness, the importance of the mind-body connection in overcoming health challenges, and how to up-level your mindset to achieve your goals. You'll learn about the fat-loss conundr...
Jun 16, 2023•1 hr•Ep. 79
Today I'm sitting down with Greg Nuckols to talk about lifting, MacroFactor, and science. You'll learn what he's been up to lately, his take on lifting and life, and all things MacroFactor. We'll also explore how to be consistent and maybe even enjoy tracking your nutrition, incorporating scientific research into your health and fitness routine, and other words of wisdom. Greg Nuckols lifts weights, writes about lifting weights, and coaches people who want to get better at lifting weights. With ...
Jun 13, 2023•1 hr 38 min•Ep. 78
My guest today, Allan Friedman, is a member of the Wits & Weights community and a one-on-one coaching client of mine who has gone through his own physical and mental transformation during our time together. He has a passion for sharing knowledge, engaging with fellow health and fitness enthusiasts, and always being of service. Today we’ll explore his early influences in nutrition and fitness, his personal connection to health and well-being, and how his professional background informed his f...
Jun 09, 2023•1 hr 4 min•Ep. 77
Today I have the pleasure of chatting with the renowned Dr. Eric Trexler to discuss nutrition science, psychology, and application. We'll explore his experiences, research, and coaching, covering topics such as diet breaks, dynamic maintenance, and plant-based protein. Eric Trexler, a pro-natural bodybuilder and sports nutrition researcher with a PhD in Human Movement Science, has years of university-level teaching experience. He has published numerous peer-reviewed papers on exercise and nutrit...
Jun 06, 2023•56 min•Ep. 76
Today I’m excited to welcome nutrition expert Lisa Franz to the show. Lisa and I met through podcasting and the nutrition coaching industry, and I had the pleasure of recording an interview on her show, The Nutrition and Life Podcast. Lisa and I will discuss the importance of breaking the extreme diet cycle, and how to find a sustainable and balanced approach to nutrition, training, and lifestyle. Lisa will reveal how to maintain a healthy lifestyle as we age, strategies for being consistent whi...
Jun 02, 2023•1 hr 3 min•Ep. 75
Today, I welcome back Carl Berryman, a friend, a peer, a mentor, a brother, and the host of Inspired by Impact - A Podcast for Men, for a fascinating conversation on crushing body composition and fitness goals. We explore vulnerability, taking action, and introspection in personal growth. Carl shares his experience with progress tracking, muscle building, and the impact of lean muscle mass. We discuss overcoming plateaus, support systems, and the mind-muscle connection. Touching on setting weigh...
May 30, 2023•1 hr 7 min•Ep. 74
Today I’m excited to have Lisa Salisbury join me to explore the role of our higher brain in making better decisions about our health and the concept of portion distortion and its impact on our food choices. In this episode, Lisa talks about listening to our bodies, the negative effects of the clean plate club mindset, food waste, and sustainable eating. Lisa is a weight loss life coach who helps women shed pounds without tracking food. Her personal struggle with chronic dieting drives her expert...
May 26, 2023•49 min•Ep. 73
I am beyond ecstatic to welcome the Dr. Eric Helms to the show today. Eric’s work has been a huge influence on me in my personal journey, coaching education, and philosophy, and today we're going to discuss evidence-based research, coaching, and communication, what Eric's been up to in the world of powerlifting and bodybuilding. We dive into topics including self-determination theory, training strategies, plant vs. animal protein, and adaptation during weight loss, among others. Eric is an excep...
May 23, 2023•59 min•Ep. 72
