This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean , where we discussed so many topics related to over-40 fitness and sustainable results. Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to build muscle and end up spinning their wheels. Plus find out my #1 tip to transform your health, phy...
Feb 10, 2024•50 min
Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Today, Philip ( @witsandweights ) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing metabolic stress and from intensity techniques for efficient workouts to ideas for leg movements in...
Feb 09, 2024•1 hr 5 min•Ep. 145
The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies. Philip ( @witsandweights ) reveals his 4 go-to exercises for building strength and size in your hamstrings in this special Lifting for Muscle Series of Quick Wits! --- “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, trai...
Feb 08, 2024•5 min
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Today, Philip ( @witsandweights ) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk about today. Isis isn’t just a fitness enthusiast; she’s a warrior who has battled and triumphed over...
Feb 06, 2024•1 hr 6 min•Ep. 144
Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even better results. The secret lies in the art of communication—something I've learned the hard way through my own coaching ...
Feb 05, 2024•5 min
Can you thrive on a vegan diet (zero animal-based foods)? The question we're answering is: "What nutrients are essential for life and can only be found in animal products? I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming from animal sources, and are there plant sources of those nutrients? Could a person eat a vegan diet without supp...
Feb 03, 2024•10 min
Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40! In this episode, Philip ( @witsandweights ) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group,...
Feb 02, 2024•54 min•Ep. 143
Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs. Philip ( @witsandweights ) shares his favorite 4 exercises for developing powerhouse thighs in this special Lifting for Muscle Series of Quick Wits! --- “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 experien...
Feb 01, 2024•5 min
Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it difficult to hit your target calories without somehow being off-balance or going over? Today, Philip ( @witsandweights ) reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you can ensure that you meet your macro goals and optimize your nutrition to support your fitness and he...
Jan 30, 2024•24 min•Ep. 142
Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen? Just as a partial bank statement leaves you in the dark about your finances, incomplete food tracking can sabotage your health goals. Are those untracked meals keeping you stuck (and in the dark...
Jan 29, 2024•5 min
What nutrients are essential for life and can only be found in animal products? The question we're answering is: "Bikini competitions? What is your take on those? I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs to a minimum like 50g at the most. I think this would make miserable. She said there is no way I can recomp my body if I eat too many carbs. She said...
Jan 27, 2024•11 min
Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way to your fitness goals? Today, Philip ( @witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his body image so that you'll gain some insights and strategies to help you navigate these challenges. T...
Jan 26, 2024•40 min•Ep. 141
Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform. Philip ( @witsandweights ) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits! --- “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 pract...
Jan 25, 2024•6 min
Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Today, Philip ( @witsandweights ) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier emotional relationship with food. Today, you’ll learn all about: 0:00 Intro 4:26 What is a cheat meal ...
Jan 23, 2024•25 min•Ep. 140
Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique. Philip ( @witsandweights ) gets into long-length partials on today's Quick Wits! Jeff Nippard’s YouTube video --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of ...
Jan 22, 2024•4 min
This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life , where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting. As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transformation after 40. Dai and I review principles like energy balance and progressive overload to accelerat...
Jan 20, 2024•45 min
Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Find out the surprising truth in today's episode! Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym! Today, Philip ( @witsandweights ...
Jan 19, 2024•48 min•Ep. 139
Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff. Philip ( @witsandweights ) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of Quick Wits! --- “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...
Jan 18, 2024•6 min
Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip ( @witsandweights ) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming it doesn't kill you first, and that's enough to call it dangerous. Today you will learn exactly what ...
Jan 16, 2024•30 min•Ep. 138
We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free! Tune in to today's Quick Wits to learn about this special surprise... Spoiler alert: here's the link Philip ( @witsandweights ) mentions in the episode: https://www.witsandweights.com/bonus Click here to make sure you don't miss the FREE BONUS CONTENT from big-name guests dropped straight to your inbox! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strat...
Jan 15, 2024•4 min
Should you train through soreness or will that hinder your progress? The question we're answering is: "I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for approx. 3 months and I’m using different methods to keep progressing (increased reps/sets, tempo, shorter rest time...
Jan 13, 2024•6 min
What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip ( @witsandweights ) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pillar. From her unique approach to her personal morning routine, you will learn how to embrace abunda...
Jan 12, 2024•49 min•Ep. 137
Are you ready to build a chest that commands attention? Philip ( @witsandweights ) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits! --- “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...
Jan 11, 2024•5 min
How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively? In this episode, Philip ( @witsandweights ) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lo...
Jan 09, 2024•50 min•Ep. 136
Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out? Philip ( @witsandweights ) dives into Dr Mike Israetel's stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today's Quick Wits. Unleash the full potential of your workouts without succumbing to exhaustion! This episode is your ticket to understanding how to ...
Jan 08, 2024•5 min
How do you know if you're lifting heavy enough to build muscle? Find out in today's Weekend Q&A bonus episode. --- This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend. These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community . If you’re feeling overwhelmed by the endless amount of information and, l...
Jan 06, 2024•6 min
Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In today’s episode, Philip ( @witsandweights ) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially throughout the peri- and post-menopause phases. The last time Karen was on the show, way back in Episode 31...
Jan 05, 2024•56 min•Ep. 135
If you want a stronger, more-defined back, tune in as Philip ( @witsandweights ) reveals his top 4 favorite lifts for building a powerful back. This is the first in a weekly series of Quick Wits devoted to Philip's favorite lifts for each body part and muscle group. Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These min...
Jan 04, 2024•6 min
Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back? Happy New Year! In this first episode of 2024, Philip ( @witsandweights ) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and even sleep, and he talks about how sometimes stress can be the hidden barrier to unlocking a higher metab...
Jan 02, 2024•44 min•Ep. 134
New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February? Philip ( @witsandweights ) takes a different approach called the anti-resolution resolution. We're going to kick tradition to the curb together on today's Quick Wits. Say goodbye to the same old New Year's resolutions that fizzle out before Valentine's chocolates hit the shelves. This episode of Wits and Weights is all about the anti-resolution resolution—a call to ...
Jan 01, 2024•6 min
