Are you training for the wrong outcome? Are you working hard, going to the gym, but things aren't quite lining up for your physique and body composition goals? Imagine a fitness plan where every effort counts, and nothing is wasted. Learn how the Critical Path Method (CPM) explains why bodybuilders and marathon runners have such contrasting approaches and how you can determine where on that spectrum YOUR goals are so you can save time and be more efficient with your fitness. Discover: How to ide...
Oct 09, 2024•16 min•Ep. 228
Is your metabolism holding you back from achieving your fitness goals? Do you ever wonder why your progress slows down despite your best efforts? Why do some people seem to burn more calories than others, even at rest? Philip ( @witsandweights ) uncovers 7 surprising facts about your basal metabolic rate (BMR) that will completely change how you think about fat loss, energy, and fitness. You'll discover how factors like body composition, organ size, and even athletic habits play a huge role in y...
Oct 07, 2024•22 min•Ep. 227
The last "Weird Q&A" was so popular we're doing another one! In Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset). If you like these episodes, send me a text message! Today's questions: If you could only choose one macronutrient to focus on for the rest of your life, which would be the most important for physique and health? Does eating spicy foods actually boost your metabolism enough to aid in weight loss? Is it possible to train yourself t...
Oct 05, 2024•5 min
Do you feel trapped by obsessive dieting and constantly analyzing your body? Are you sacrificing your mental health in the pursuit of fitness goals? What if you could build an aesthetic physique without losing your peace of mind? Philip ( @witsandweights ) takes us to the intersection of fitness and mental health with IFBB bikini pro and mental health advocate Laurin Conlin. They discuss how to break free from obsessive behaviors and anxiety around food and exercise, especially in the highly com...
Oct 04, 2024•1 hr 2 min•Ep. 226
Are you neglecting a crucial energy system in your workouts? Discover how the engineering concept of Power Systems can be applied to your training (building strength and muscle as well as cardio and endurance) and how to make the most out of the sources of energy within your own body. This episode reveals why training all three of your body's energy pathways is necessary if you want to break through plateaus and build more strength, stamina, and overall fitness. Learn how to design workouts (and...
Oct 02, 2024•20 min•Ep. 225
Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s right for your body? Should you follow keto, paleo, or maybe a high-carb approach? Philip ( @witsandweights ) dives into the great carbohydrate debate and breaks down why carbs aren’t the enemy—or the magic cure—when it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger...
Sep 30, 2024•29 min•Ep. 224
Are you a busy parent struggling to stay fit while juggling school runs, work, and family? Do you wonder if it's possible to reclaim your pre-kids fitness? How can you balance your health goals with parenthood? Philip ( @witsandweights ) chats with returning guest Bryan Boorstein, founder of Evolve Training Systems and Paragon Training Methods. Bryan, a fitness coach with 25+ years of experience and a parent himself, shares how busy parents can maintain and surpass their fitness goals. Bryan Boo...
Sep 27, 2024•51 min•Ep. 223
Struggling to stick to your fat loss meal plan? Or any nutrition plan? Learn how the engineering concept of Kaizen – continuous improvement through small changes – can revolutionize your approach to nutrition and fat loss. To celebrate National Cooking Day (September 25), this episode challenges you to make ONE quick change this week that will set off a chain reaction of positive habits. It will gradually upgrade your "sustainability system" to give you results (rather than completely overhaulin...
Sep 25, 2024•18 min•Ep. 222
Do you skip the gym, even though you know how amazing you’ll feel afterward? Have you set fitness goals but can't seem to stay consistent with your workouts? Philip ( @witsandweights ) dives into the hidden psychological reasons why motivation is elusive and why it’s not about laziness or willpower. He covers the science of motivation, the misalignment between goals and actions, and how to form lasting habits that make showing up for your workouts easier. Philip also shares practical tips to hac...
Sep 23, 2024•24 min•Ep. 221
In this new type of bonus episode called Weird Q&A , I answer 3 offbeat questions about health and fitness (nutrition, training, mindset). If you like these episodes, send me a text message! Today's questions: Is it possible to lose fat while eating pizza every day? Does drinking water actually help you burn more calories, or is that just an internet myth? Does sleeping in a cold room help you burn more calories or lose weight? Support the show 🎓 Lose fat for good in Physique University, no...
Sep 21, 2024•6 min
Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe you’re struggling to find a way to improve both without sacrificing one? Philip ( @witsandweights ) brings back Cody McBroom to show you how you can excel in strength and endurance without sacrificing either! If you're ready to optimize your training for both muscle growth and cardiovascular performance while setting high standards in every area of life, this will give...
Sep 20, 2024•57 min•Ep. 220
Weight loss drugs like Ozempic can be incredibly effective, but they risk muscle loss due to appetite suppression, which leads to a much larger calorie deficit. And even if you're NOT on GLP-1 drugs, your hunger signals can still be misleading at times, especially when they are psychological and not always physical. You'll learn about the engineering concept of Sensor Damping to understand why relying solely on hunger cues can sabotage your muscle-building efforts, whether you're on medication o...
Sep 18, 2024•18 min•Ep. 219
Do you ever wonder why that stubborn belly fat won’t budge, even with a solid diet and workout routine? Are you in your 40s, 50s, or beyond and noticing changes in your midsection that weren't there before? Philip ( @witsandweights ) reveals the real reasons behind midlife belly fat—and it’s more than just calories in versus calories out. Get ready to dive deep into the science of belly fat, and walk away with actionable strategies to take control of your health and physique without the typical ...
Sep 16, 2024•29 min•Ep. 218
Are you struggling with midlife back pain or joint inflammation that just won’t go away? Have you tried everything from painkillers to chiropractors but still find yourself in pain? Do you want to regain control of your body and stay active well into your later years? Philip ( @witsandweights ) brings back fitness expert Megan Dahlman to discuss the root causes of persistent back pain, why it’s not an inevitable part of aging, and how to live pain-free at any age. Megan shares actionable strateg...
Sep 13, 2024•51 min•Ep. 217
Collagen protein has been hyped as a muscle-building supplement, especially for older adults, but does it really deliver? In this episode, we use Bayesian Inference – a powerful statistical tool – to evaluate the latest research on collagen's effectiveness for muscle growth. Learn how to apply Bayesian thinking to fitness claims and make smarter decisions about your nutrition and training. Discover why you might need to rethink your protein supplement strategy and how to optimize your protein in...
Sep 11, 2024•15 min•Ep. 216
What if weight loss is NOT the answer? Or even “maintaining” your weight loss? If you’re tired of obsessing over the number on the scale, you feel stuck in a cycle of yo-yo dieting and frustration, or have ever been told that weight loss is the key to health and happiness… And yet it’s just not working… this episode is for you. Philip ( @witsandweights ) exposes the weight loss myth that has plagued the fitness industry for years. He reveals why focusing on the scale sets you up for failure and ...
Sep 09, 2024•22 min•Ep. 215
Discover the behind-the-scenes magic of the Wits & Weights podcast, where I share my insights on the Mics to Millions podcast with Sam Brake Guia . Learn how I apply the engineering mindset to streamline podcast production AND provide the most targeted information for YOU, the listener, putting in the reps over the last 3 years to grow the show into a top 1% overall podcast and top 100 on the Nutrition charts. Do you want to hear more episodes like this? Or maybe you weren't a fan? Either wa...
Sep 07, 2024•33 min
Are you frustrated by the stubborn body fat that won't come off despite all your efforts? Do you ever wonder if it's all due to lack of discipline, or could there be a deeper reason? And how much do your genetics actually play a role in your fat loss journey? Philip ( @witsandweights ) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Guyenet, a neuroscientist, obesity researcher, and author of The Hungry Brain. They explore the science behind w...
Sep 06, 2024•55 min•Ep. 214
Ask yourself a very honest question: is what I'm doing working? Is my training, my nutrition, all the things actually giving me the physique that I want, whether that's being lean and muscular or big and strong? If you're like most people, you start with initial excitement and motivation, followed by hitting one roadblock after another, not quite getting what you want, eventually giving up and then hopping to the next thing. Learn about the engineering concept of iterative design and how it can ...
Sep 04, 2024•19 min•Ep. 213
Are you ready to get lean but worried about losing your hard-earned strength and muscle? Are you concerned that cutting calories might set back your progress in the gym? Do you want to know the real impact of a cut on your body and how to avoid the pitfalls? Philip ( @witsandweights ) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your gains while shedding fat. He answers a listener's question on how strength loss during a cut might no...
Sep 02, 2024•24 min•Ep. 212
We're answering 4 questions from the Wits & Weights Facebook group : What to do when TDEE calculators recommend 1200 calories—but that's just not sustainable. The best training and nutrition strategies to reduce your risk of chronic diseases like cancer and heart disease. When to use a mini cut vs. a traditional cut for fat loss. Is it possible to "ruin" your metabolism, or is it just a myth? Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&...
Aug 31, 2024•20 min
Should you count every macro or just eat what feels right? Is there a way to enjoy your favorite foods without sabotaging your goals? Philip ( @witsandweights ) teams up with Dr. Joe Klemczewski, the godfather of flexible dieting, to shatter diet myths and reveal the truth about what really works. Whether you're an experienced macro tracker or just beginning your nutrition journey, you'll discover how to balance structure and freedom in your diet to enjoy food while aligning with your physique g...
Aug 30, 2024•1 hr•Ep. 211
Does fat loss feel harder than it needs to be? Do you experience energy crashes throughout the day, maybe even constant hunger? What if I told you there's a simple addition to your diet that could solve most of these problems? No, it's not protein... it's a nutrient that often overlooked yet found in many delicious foods. Today, we're taking a concept from chemical engineering called buffer systems and showing you why this nutrient works the same way in your body. By adding this in, you can opti...
Aug 28, 2024•20 min•Ep. 210
Are you trying to eat healthy, but your family’s eating habits are making it difficult? Are you constantly torn between reaching your fitness goals and keeping your loved ones happy? If navigating mealtime feels like a struggle between your ambitions and their preferences, you’re not alone. Philip ( @witsandweights ) explores the common dilemma of trying to eat healthy when your family doesn’t share the same goals. Inspired by a listener question from Colton Y., Philip shares practical strategie...
Aug 26, 2024•29 min•Ep. 209
Have you heard that diet soda is harmful or causes weight gain? What if we told you it might actually help in your fat loss journey? Philip ( @witsandweights ) dives deep into the controversial world of diet soda with his friends Dustin Lambert and Dwayne Ulrich from the Working Weights LLC podcast. They’ll explore how these fizzy, zero-calorie drinks can fit into a smart nutrition plan, debunk myths about artificial sweeteners, and examine the surprising health benefits of diet soda. Dustin Lam...
Aug 23, 2024•1 hr 2 min•Ep. 208
Are your personal spaces getting in the way of consistency with your nutrition or training? Learn about how the 6S method from engineering can make it much easier to achieve your goals. You can transform your kitchen and gym into powerful allies by reducing friction. It's about making small yet impactful changes. What is 6S? Sort Set in order Shine Standardize Sustain Safety Listen to the episode for a definition and some examples for each! Book a FREE 15-minute Rapid Nutrition Assessment , desi...
Aug 21, 2024•14 min•Ep. 207
Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it? It's the kind of promise that floods our social media feeds, beckoning us with the allure of quick, effortless weight loss or other results. Are you tired of falling for these? Why do they never deliver and are you ready to do what actually works? Philip ( @witsandweights ) debunks the biggest myths in the fitness industry and reveals how to achieve real, lasting results with a sustainable approach. He d...
Aug 19, 2024•29 min•Ep. 206
If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for. Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you're back at ma...
Aug 17, 2024•21 min
Are you struggling to lose weight despite trying every diet? Could your gut be secretly driving your cravings, mood, and performance? Are you ready to unlock the power of your "second brain"? Philip ( @witsandweights ) dives into the fascinating gut-brain connection with Dr. William Ferro, founder and CEO of Betr Health. They explore how your gut—the "second brain"—might be the secret to transforming your health, conquering cravings, and achieving your fitness goals. Dr. Ferro shares practical s...
Aug 16, 2024•51 min•Ep. 205
Just eat more food and you'll lose the weight! This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up. What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might expect. To learn more about losing fat sustainably, join my FREE mailing list at https://witsandweights.com/email Main Take...
Aug 14, 2024•17 min•Ep. 201
