Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with the principles that we believe in on this show. Tune in to today's bonus episode for all the details behind the new...
Mar 23, 2024•37 min
What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip ( @witsandweights ) invited him back to revisit the latest in rapid fat loss, including t...
Mar 22, 2024•56 min•Ep. 157
Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery. We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more...
Mar 21, 2024•12 min
What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip ( @witsandweights ) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes long-term results through evidence-based approaches, focusing on body composition rather than simplist...
Mar 19, 2024•44 min•Ep. 156
What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strat...
Mar 18, 2024•10 min
This conversation is from my appearance on Karen Martel’s The Hormone Solution Podcast . Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic health as they age. You’ll learn the importance of body recomposition and get some practical advice on op...
Mar 16, 2024•1 hr 12 min
Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Today, Philip ( @witsandweights ) speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. Like Philip, he shares no-nonsense, practical fitness and nutrition advice. In this episode, Brian shares his six steps for rebuilding your strongest, healthiest body after 40. He shows you...
Mar 15, 2024•56 min•Ep. 155
I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits. Shout out to Veronica in the Wits & Weights Facebook community for this topic! Could your trusty body fat scale be feeding you lies? It's time to uncover the truth behind body fat measurin...
Mar 14, 2024•5 min
Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting? WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel free to skip this episode. Today, Philip ( @witsandweights ) invited two women from the Wits & Weights ...
Mar 12, 2024•57 min•Ep. 154
Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits. Shout out to Carl B. for suggesting this topic! Today we navigate the landscape of what it means to be 'strong' in a world where raw lifting numbers are just part of the story. We're not just seeking to inflate our egos with impressive weigh...
Mar 11, 2024•6 min
You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show. And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weights Facebook community , so if you're wondering what that’s all about, join our Facebook group using THIS ...
Mar 09, 2024•30 min
Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Today, Philip ( @witsandweights ) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals. Philip invited Jordan on the show because of his straightforward approach to topics like metabolism and building muscle, w...
Mar 08, 2024•1 hr 12 min•Ep. 153
If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!). We uncover the non-negotiable secret of getting stronger on today's Quick Wits. It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I break down the art and science of training with an intelligent edge. You'll walk away with actionable insights to apply...
Mar 07, 2024•5 min
Today, Philip ( @witsandweights ) hosts a live training with the Wits and Weights community . He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose, the fear of weight gain while building muscle, and the exact protocol behind it. Philip also talks about four bulking scenarios, how to distribute your macros, training principles, a new mantra to frame your mental s...
Mar 05, 2024•42 min•Ep. 152
Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio. Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on tod...
Mar 04, 2024•4 min
This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio . One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on first, and so much more. Enjoy my conversation with Andrew Romeo! Episode summary: We unravel the secre...
Mar 02, 2024•44 min
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip ( @witsandweights ) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunderstood link between gut health, fat loss, and body composition. They bust some common myths and highli...
Mar 01, 2024•47 min•Ep. 151
If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life! We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and transform the way you think about making gains. No more winging it, no more waiting for motivation to strike—jus...
Feb 29, 2024•5 min
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results. Join Philip ( @witsandweights ) and his special co-host today, Scott Friedman, as they lift the curtain on common ...
Feb 27, 2024•1 hr 27 min•Ep. 150
Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through? Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits. Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances between fat and weight loss can make all the difference. Listen to the episode and then... The Power of Progress ...
Feb 26, 2024•4 min
How does relatively high sugar affect your health, training, and gains? We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage. The question we're answering is: "Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch...
Feb 24, 2024•9 min
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Today, Philip ( @witsandweights ) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come. We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus...
Feb 23, 2024•49 min•Ep. 149
Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits. 🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)... 👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a succes...
Feb 22, 2024•7 min
Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip ( @witsandweights ) is answering these three questions on today’s episode. Today, you’ll learn all about: 3:46 Should I do full-body or target areas daily for lifting or strength training? 10:11 Do you have any advice to improve recovery ...
Feb 20, 2024•39 min•Ep. 148
If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles. Philip ( @witsandweights ) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) 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...
Feb 19, 2024•6 min
How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family? The question we're answering is: "I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat. I have loved weight training and getting stronger and I also have loved stepping away from restricti...
Feb 17, 2024•12 min
How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization? Today, Philip ( @witsandweights ) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries. Discover the journey behind GYMGUYZ's rise to a global fitness brand an...
Feb 16, 2024•32 min•Ep. 147
To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone). "I like big butts and I cannot lie..." 🎶🤣 Philip ( @witsandweights ) reveals his top 4 exercises for building strength and definition to get a big butt and big calves 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 advi...
Feb 15, 2024•5 min
What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body? In today’s episode, Philip ( @witsandweights ) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss. Today, you’ll learn all about: 04:57 Exploring how...
Feb 13, 2024•36 min•Ep. 146
Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness...
Feb 12, 2024•4 min
