Can you really balance fitness, family, and personal well-being without dropping the ball on any of them? Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health an...
Jun 15, 2024•33 min
Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles? Join Philip ( @witsandweights ) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles...
Jun 14, 2024•47 min•Ep. 181
Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're afte...
Jun 13, 2024•6 min
Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond? In this episode, Philip ( @witsandweights ) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, in...
Jun 11, 2024•43 min•Ep. 180
Frustrated with menopause belly or the inability to lose weight or fat? This is on the minds of so many women navigating the ups and downs of menopause: how to lose stubborn fat and keep it off during this time of major physiological change. This Thursday June 13 @ 7:30p ET / 4:30p PT: ===> REGISTER HERE for the Menopause Fat Loss Over 40 Workshop You've probably noticed that your tried-and-true diet and exercise strategies just aren't cutting it anymore (if they ever did). Despite your best ...
Jun 10, 2024•6 min
How do you balance getting shredded with peak performance? Can tracking your fitness metrics be the ultimate game-changer in reaching your body composition goals? On this classic episode (a replay of Ep 70), I had Cody McBroom on to share his expertise, his philosophy, and some inside strategies with us for looking like you lift. Cody and I discuss how to use data to reach your goals more efficiently, how to balance training for aesthetics and performance to improve your body composition, and ho...
Jun 08, 2024•1 hr 4 min
What’s the secret behind the fluctuating numbers on your scale? What’s the real deal between weight loss and fat loss? How can you escape the emotional rollercoaster of fat loss and body image? Today, Philip ( @witsandweights ) welcomes Louise Digby, a registered nutritional therapist and women’s weight loss expert. She dives deep into the real reasons behind scale weight fluctuations, the dangers of scale obsession, and the importance of non-scale victories. Louise shares her insights on the ro...
Jun 07, 2024•52 min•Ep. 179
Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share. If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creat...
Jun 06, 2024•10 min
There is one thing you're doing in the bedroom that might be compromising your gains and your health. No, not that. Or that. Not that either. It's...your sleep routine! Do you really need 7-9 hours of sleep? Can you compensate for poor sleep with diet or exercise? What if you could turbocharge your metabolism, balance your hormones, and redefine your body composition with some tweaks to your sleep habits? Today, Philip ( @witsandweights ) tackles the often neglected aspect of health and fitness ...
Jun 04, 2024•41 min•Ep. 178
Today, we're taking a quantum leap into the realm of science fiction and self-discovery as we explore the concept of the multiverse and how it can help you become your healthiest, most authentic self. If you're a fan of comic books, sci-fi movies, or theoretical physics (and let's be real, who isn't?), you've probably encountered the idea of the multiverse. It's the theory that there are infinite parallel universes out there, each one containing a different version of reality – and a different v...
Jun 03, 2024•6 min
Are you insecure about your body, your fitness, your health, what you eat, your work, the things you do, your life? Is chasing perfection holding you back? We feel like we're being judged all the time, and I wanted to talk about that today and open up about my own imperfections, my own insecurities and how embracing them has been key to my growth. And if you're ready to break free from your chain of perfectionism and start celebrating progress in a new way, listen to this one. In today's unscrip...
Jun 01, 2024•21 min
What are the common misconceptions about digestion and nutrient absorption? How does training sculpt your muscles, and what’s the hidden connection to your anatomy? Are you ready to discover the hidden dietary implications of your unique body variations? In this episode, Philip ( @witsandweights ) welcomes Justin Cottle, a former lab director at the Institute of Human Anatomy and a pioneer in using real human cadavers for public education. He is a content creator and writer of the Dissection Roo...
May 31, 2024•1 hr 4 min•Ep. 177
Today, we're diving into the world of hypertrophy (that's science-speak for muscle growth) and uncovering one of the most powerful principles for packing on size: mechanical tension. Now, if you're a serious lifter or a student of the iron game, you've probably heard of Brad Schoenfeld. He's like the Yoda of muscle-building research, and his work has revolutionized our understanding of what it takes to optimize gains. One of the key concepts that Schoenfeld has championed is the idea that mechan...
May 30, 2024•7 min
Do you know how your thyroid turbocharges your metabolism? What can throw your thyroid off balance, and how can you reclaim control? Are you ready to supercharge your thyroid with easy-to-adopt lifestyle shifts? In this solo episode, Philip ( @witsandweights ) explores the intricate world of thyroid health and its impact on metabolism. He discusses the thyroid’s functions and the symptoms of hypothyroidism and hyperthyroidism and then identifies the root causes and triggers of thyroid dysfunctio...
May 28, 2024•28 min•Ep. 176
Today, we're tackling a hot topic that's been causing quite a stir in the health and fitness world: seed oils. You know, those ubiquitous cooking oils like soybean, canola, and sunflower oil that seem to be in just about every processed food on the shelf. Now, if you've been following the latest diet trends, you might have heard some pretty scary claims about seed oils. Things like they're toxic, inflammatory, and even responsible for the rise in chronic diseases like obesity, diabetes, and hear...
May 27, 2024•7 min
This conversation is from my appearance on Sue Bush’s Physique Development Podcast . Sue invited me on HER podcast to talk about why diets fail, flexible dieting, misunderstood fitness terms, and more. I shared my best tips for making food logging easier, how tracking your food and lifting weights are forms of self-care, what metabolic adapation really is vs. what it’s not, and the MOST important thing for your health. Enjoy my conversation with Sue Bush on the Physique Development Podcast! Epis...
May 25, 2024•52 min
Is big really beautiful? What's the connection between LDL and coronary disease? How can someone who looks healthy have high cholesterol? What's the key to optimal heart health? In this episode, Philip's ( @witsandweights ) special guest is Dr. Tiffany Di Pietro, a triple board-certified cardiologist, internal medicine specialist, and nuclear cardiologist. Dr. Di Pietro discusses the "Big Is Beautiful" movement, obesity, and heart health. She also discusses various topics, including monitoring h...
May 24, 2024•56 min•Ep. 175
Today, I want to introduce you to my favorite tool for dialing in my nutrition and reaching my physique goals: MacroFactor . This app is a total game-changer when it comes to tracking your macros, monitoring your progress, and getting personalized recommendations to help you lose fat, build muscle, or maintain your results. I explain all the features and what separates MacroFactor from others like MyFitnessPal, Chronometer, RP, and Carbon. It's on a completely different playing field in its abil...
May 23, 2024•9 min
Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time? Today, Philip ( @witsandweights ) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox . They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do ...
May 21, 2024•34 min•Ep. 174
Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer. If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calori...
May 20, 2024•7 min
Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake. Veronica asked 5 sub-questions: Does every Whey Protein Isolate contain all essential amino acids? Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein? Would plant protein have the same effect? Would it matter or would it be better if I take most my prot...
May 18, 2024•20 min
Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals. Today, Philip ( @witsandweights ) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle i...
May 17, 2024•54 min•Ep. 173
Want to build serious strength and muscle mass in the most efficient way possible? Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine. Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results. We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these ...
May 16, 2024•7 min
Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now? Today, Philip ( @witsandweights ) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and...
May 14, 2024•33 min•Ep. 172
Want to pack on muscle mass but confused about how many extra calories you need? Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat. But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which mea...
May 13, 2024•6 min
This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli. Kate invited me on her show to discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to ...
May 11, 2024•39 min
Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes? In this exciting episode, Philip ( @witsandweights ) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to d...
May 10, 2024•1 hr 2 min•Ep. 171
Is walking exercise or not? Does it even matter? Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective. Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why stre...
May 09, 2024•6 min
What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique? In this episode, Philip ( @witsandweights ) uncovers the truth about the ideal rate of fat loss, exploring the full spectrum of approaches from slow and steady to rapid and aggressive and everything in between. He explains the pros and cons of each strategy, highlighting the benefits you gain from ...
May 07, 2024•1 hr 1 min•Ep. 170
Is the pursuit of being skinny the key to happiness? We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's easy to fall into the trap of equating being skinny with being happy. But here's the thing: this oversimplification often leads us astray when it comes to setting and achieving our physique goals. We'll explore this common misconception, discuss the importance of body composition over scale weight, and...
May 06, 2024•7 min
