When is it time to fire your coach and find a new one? Ever wondered why your fitness goals seem elusive despite having a coach? You might be working with the wrong person. This episode gives you a peek into a conversation with one of my clients who found out the difference a good coach can make in your fitness journey. We dig deep into why a stress-free and streamlined coaching process is key to your transformation, and how a complex or frustrating process might be a signal that it's time to co...
Nov 06, 2023•4 min
Have you ever considered running as more than just a form of exercise but as a philosophy for life? Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition. In this episode, we delve into Barry’s transformative journey from...
Nov 03, 2023•38 min•Ep. 119
When it comes to selecting foods, this ONE thing is a game-changer for consistency and getting results. Find out what that is in today's episode! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedback on how to make t...
Nov 02, 2023•5 min
What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough? Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners. I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during worko...
Oct 31, 2023•26 min•Ep. 118
Do you really need to get 10,000 steps per day? Where did that number come from, and how many steps is truly optimal for you? Listen to today's episode to find out! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away. If you enjoy these bonus episodes or have feedba...
Oct 30, 2023•4 min
Do you want to become stronger, healthier, and more resilient? Do you want to learn how to use the most effective tool for building strength and improving your quality of life? Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I reached out to him a few years back when I first learned about Starting Strength for some coaching on my basic lifts. He is why I started squatting and pressing the right way after months of frustration. Everyone can benefit from a tec...
Oct 27, 2023•40 min•Ep. 117
What's the difference between whey protein isolate, whey protein concentrate, and hydrolyzed whey? And what about casein protein? You'll get your answer in this episode. This is the very first mini-episode of the Wits & Weights podcast. You'll find these extra “Quick Wits” episodes dropped in your feed during the middle of the week to give you a very short, actionable strategy in less than 3-5 minutes. My intent is to give you practical advice on fitness, training, and mindset based on my ev...
Oct 26, 2023•6 min
Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases alon...
Oct 24, 2023•57 min•Ep. 116
Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique. In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and ...
Oct 20, 2023•1 hr 13 min•Ep. 115
Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works. We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to...
Oct 17, 2023•25 min•Ep. 114
This conversation is from my appearance on Dustin Lambert’s and Dwayne Ulrich’s Working Weights LLC Podcast , where I received the most epic, flattering introduction any guest could ever receive, complete with background music, as a nod to my own tradition of detailed, credibility-building introductions of my guests. In the spirit of Dustin’s intro, let me just describe this as a game-changing episode like you’ve never heard before, where we dropped some serious knowledge bombs on leveling up yo...
Oct 16, 2023•1 hr 9 min
Today, I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance. John is a Physical Therapist, Certified Strength and Conditioning...
Oct 13, 2023•53 min•Ep. 113
Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism. And it’s not just about food. You’ll learn psychological tactics that will keep you adhe...
Oct 10, 2023•48 min•Ep. 112
This bonus episode gives you my 14-day protocol for rapid fat loss, as presented during a kickoff call for a challenge in the Wits & Weights Facebook community . This protocol is NOT for everyone. It's intended for lifters who know how to build muscle and understand how to track and log their food. It's also for people who haven't been dieting recently (you've been at maintenance or surplus calories for a while). You'll learn everything you need to know to lose, on average, 3-5 lbs (or more)...
Oct 09, 2023•30 min
Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recently had me on her podcast, Fall In Love with Fitness, so I’m excited to talk to her again today. Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how ...
Oct 06, 2023•1 hr 2 min•Ep. 111
Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values. __________ Click here to apply for coaching! __________ Today you’ll l...
Oct 03, 2023•33 min•Ep. 110
Today is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined 12 years ago, where I started training and came to understand what strength was all about. So, I have him to thank for introducing me to the world of lifting. We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any a...
Sep 29, 2023•54 min•Ep. 109
Do you want to lose 3-5 lbs of pure fat in only 14 days? Get ready for the (totally free) Shredtober 14-Day Fat Loss Annihilation Challenge starting on Monday, October 2, 2023. This is NOT weight loss challenge. It's an aggressive fat loss protocol that I am personally following (for research!) and want to share with others who want to do some self-experimentation. You MUST register for the zoom call this Friday Oct 4 (at 12pm ET) to get access to the challenge guide, checklist, free coaching, g...
Sep 27, 2023•13 min
Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain. I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your ...
Sep 26, 2023•34 min•Ep. 108
This conversation is from my appearance on Lisa Salisbury’s podcast, Eat Well, Think Well, Lift Well , where we discussed strength for fat loss, body fat overshooting, the dangers of yo-yo dieting, and why strength training is a useful metric and what a great routine would look like. Lisa was also on my show back on episode 73, “ Breaking Free of the Clean Plate Club for Sustainable Weight Loss ,” so download episode 73 to check that out. Support the show 🎓 Lose fat for good in Physique Univers...
Sep 25, 2023•43 min
I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond. She empowers them by dispelling industry stereotypes and reaching a zero-injury rate. For background, Louise Valentine is a best-selling author, published researcher, and award-winning sports medicin...
Sep 22, 2023•44 min•Ep. 107
Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine. But what if I told you that you don't have to choose between enjoying a mea...
Sep 19, 2023•32 min•Ep. 106
Today, I am speaking with Cheryl Ilov, a dynamic force who challenges the misconceptions of aging, fitness, and the power of the female spirit. She is a physical therapist, martial artist, dancer, and author. With over 20 years of experience in private practice, she has helped thousands of clients recover from pain and injuries by integrating the science of physical therapy with the art of movement. Cheryl is also a second-degree black belt in an ancient Japanese martial art called Ninpo Tai Jut...
Sep 15, 2023•1 hr 4 min•Ep. 105
Today, we get into the very relevant differences between two terms that seem similar on the surface, fat loss and weight loss, but are polar opposites in terms of the behaviors you would take to achieve them. One of these can be downright destructive to your body, leading down a dark path that you’ve probably been down before, many times, that sacrifices your health and physique for the sake of hitting a number. The other drives you to make the changes you need and want to vastly improve your he...
Sep 12, 2023•42 min•Ep. 104
Have you ever heard of sweet proteins? If not, you’re in for a treat, pun intended, as we dive into this topic with Jason Ryder, CTO and Co-Founder of Oobli, a food technology company building a new category of food and beverages based on naturally sweet proteins. You'll learn about sweet proteins, the science behind them, their health benefits, and where to find them. Jason will discuss sweet proteins' significance in our diet, how they will change the food industry, their health benefits, and ...
Sep 08, 2023•54 min•Ep. 103
Today, we are doing a Q&A to answer questions from the free Wits & Weights Facebook community, emails, and messages from listeners. We have questions from four listeners about training at home with a video vs. your own program or a template, how supplements impact your immune system based on dosing, some of MacroFactor’s features and how they actually work, and options for grains and cereals as a carb source. I’m sharing some of my favorite strategies for all of these, and refer to a few...
Sep 05, 2023•42 min•Ep. 102
In this episode, I talk to UK post-partum recovery expert Peter Lap. Peter will dispel myths and offer post-partum recovery tips, from diastasis recti to women's specific health concerns. We'll explore the physical, mental, and emotional journey after motherhood, challenging your assumptions and changing your view of women's health and fitness. This episode is also for men since we all want to support the women in our lives. Peter is an expert in postpartum recovery with 12 years of experience. ...
Sep 01, 2023•1 hr 10 min•Ep. 101
This is the 100th episode of the Wits & Weights podcast, and it’s going to be epic! Today, I’ll cover not just one topic but five, taken from lessons I’ve learned since publishing the first episode of Wits & Weights almost two years ago. We will uncover 5 of the most important and recurring themes related to evidence-based nutrition, training, and mindset that come up on the show and that listeners are always asking about. I will also mention three episodes related to each lesson, and I’...
Aug 29, 2023•1 hr 1 min•Ep. 100
Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday. If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for your situation and get direct, no-BS answers to take your results to the next level. Here's the full ques...
Aug 28, 2023•31 min
Today I have the pleasure of talking to Brandon DaCruz for his second appearance on the show. Brandon is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He uses an evidence-based approach to help his clients achieve their goals sustainably. On episode 58, we talked about energy flux and the high energy flux lifestyle, which is a way of eating more, burning more fat, and building more muscle. If you haven't listened to ...
Aug 25, 2023•1 hr 18 min•Ep. 99
