Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long time, and the other from a food tracker concerned about taking a break from logging and worried about regaining all the weight. Here are the two questions: 1. How should you adjust your nutrition for an upcoming powerlifting meet? John is preparing for two powerlifting meets and wants to maintain st...
May 04, 2024•16 min
How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning from bulking to cutting? In today's episode, fitness expert and coach Jeff Hoehn joins Philip ( @witsandweights ) as a co-host. They dive deep into various fitness topics in this Q&A session, including the challenges of weight loss during menopause, strategies for bulking without excessive weight...
May 03, 2024•1 hr 8 min•Ep. 169
Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transitions for women! There is a significant psychological component and an opportunity to reframe this phase of life when combined training, nutrition, and lifestyle changes. Learn all about mindset for menopause fat-loss in today's Quick Wits. This is a module from the Menopause Fat-Loss Formula course in W...
May 02, 2024•14 min
Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollercoaster? In this eye-opening episode, Philip ( @witsandweights ) dives into the controversial world of reverse dieting. You’ve probably heard the buzz about how it can boost your metabolism, prevent fat regain, and make future weight loss a breeze. But is it the magic solution it’s cracked up to be? Ph...
Apr 30, 2024•34 min•Ep. 168
What's the difference between tracking and "counting" calories? It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's important and how to do it, effective tools for the job and how to make this part of your journey so that you can get results. This is a module from the Crack the Calorie Code course in Wits & Weights Physique University (WWPU), our game-changing semi-private group coaching experience. ===> Learn mo...
Apr 29, 2024•10 min
On this classic episode (a replay of Ep 60), 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 hig...
Apr 27, 2024•1 hr 21 min
Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition? Today, Philip ( @witsandweights ) welcomes Haley Fountain, a women's health coach who balances modern nutrition with ancient wisdom and behavioral science. Haley is certified as an Integrative Nutrition Health Coach and specializes in Hormonal Health. She's also a yoga instructor, model, and actress. In this epis...
Apr 26, 2024•49 min•Ep. 167
Think spending more time in the gym is how to look like you lift? Think again. There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let's reveal the culprit behind why your gym efforts aren't translating to that superhero silho...
Apr 25, 2024•7 min
Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting? In this episode, Philip ( @witsandweights ) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting cal...
Apr 23, 2024•49 min•Ep. 166
If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts. Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains. This episode isn't just about fast-tracking your fitness; it's about optimizing...
Apr 22, 2024•6 min
Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5'10 with 25% body fat or really whatever your stats are and your background? We are answering 4 questions today: Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains? What i...
Apr 20, 2024•21 min
Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip ( @witsandweights ) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors....
Apr 19, 2024•53 min•Ep. 165
Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information. We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today's Quick Wits! Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price. ===...
Apr 18, 2024•6 min
Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip ( @witsandweights ) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging dat...
Apr 16, 2024•32 min•Ep. 164
When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits. Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price. ===> Click here to learn more WHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY? A game-changing solution for ambitious individuals who take action but refus...
Apr 15, 2024•6 min
Have you ever chased the number on the scale only to find yourself back at square one? This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified . Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not...
Apr 13, 2024•41 min
What is the most important thing in your life and how can you take care of that to create a body you'll love? Philip ( @witsandweights ) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit ...
Apr 12, 2024•58 min•Ep. 163
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress. Plus: Get a free month of workout programs from Wits &...
Apr 11, 2024•8 min
Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of? What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health? Today, Philip ( @witsandweights ) talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role o...
Apr 09, 2024•1 hr 2 min•Ep. 162
FREE PHYSIQUE-BASED WORKOUT PROGRAMS! Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results? We are covering all that and more on today's Quick Wits. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast: 👉 Just click here to get your free physique-focused workout programs What is Wits & Weight...
Apr 08, 2024•9 min
When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism? We are answering two questions today: When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? How do I get more muscle to increase my daily expenditure? Get the answers in today's Weekend Q&A bonus episode. Tune in to learn why muscle de...
Apr 06, 2024•12 min
Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health? In today’s episode, Philip ( @witsandweights ) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health. Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress...
Apr 05, 2024•59 min•Ep. 161
Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. Today's Quick Wits is all about elevating your game and your success by doing it as part of a...
Apr 04, 2024•7 min
How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip ( @witsandweights ) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how ...
Apr 02, 2024•44 min•Ep. 160
What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In today's Quick Wits as we explore this little shift in your approach that will give you massive results. -- “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...
Apr 01, 2024•5 min
This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human . Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change. Throughout our conv...
Mar 30, 2024•28 min
What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip ( @witsandweights ) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps ...
Mar 29, 2024•1 hr 3 min•Ep. 159
When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer... It's NOT weight loss. Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of our metabolic system that is the key to longevity and disease resilience. For anyone who's been fixated on the ...
Mar 28, 2024•5 min
Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip ( @witsandweights ) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an imp...
Mar 26, 2024•36 min•Ep. 158
Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on today's Quick Wits. Wave goodbye to the tyranny of dietary restriction and say hello to a life of nutritional abundance. This episode is your ticket...
Mar 25, 2024•5 min
