This is an early release of Episode 1 of Nutrition Science Daily , a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. Follow now to get the first 5 episodes THIS WEEK! -- Is maple syrup the ultimate sweetener? New research suggests that swapping refined sugar for pure maple syrup may lower blood sugar, reduce abdominal fat, improve gut health, and even support heart health....
Dec 01, 2024•4 min
Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle ! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50 : https://www.witsandweights.com/black-friday-bundle Join the free Wits & Weights Facebook group for community support, live Q&As, and exlusive content -- You've probably heard that the ...
Nov 30, 2024•9 min
Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email — Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life? Philip (@ witsandweights ) connects with Kevin Palmieri, co-host of the globally-ranked Next Level University podcast with over 1,900 episodes. Kevin opens up about his journ...
Nov 29, 2024•52 min•Ep. 250
Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth — If you've been told that protein is all you need to protect your hard-earned muscle mass, you're missing a crucial piece of the muscle-building puzzle. Learn how the engineering concept of Material Elasticity reveals the hidden superpower of carbs ! The often-vilified carbohydrate macro has a superpower that prevents muscle breakdown, especially during fat loss. ...
Nov 27, 2024•15 min•Ep. 246
Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle ! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50 : https://www.witsandweights.com/black-friday-bundle -- Welcome to a special Thanksgiving edition of Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutr...
Nov 26, 2024•9 min
Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators __ Is mindless phone scrolling harming your health? Could social media platforms be rewiring your brain against your fitness progress? How can you turn your smartphone into a fitness ally instead of an enemy? Philip (@ witsandweights ) ventures into the hidden ways social media impacts your health, from disrupted sleep and increased cortisol...
Nov 25, 2024•30 min•Ep. 248
Download Boostcamp for free (use code witsandweights ) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights . — Do you struggle with program hopping and sticking to a plan? Could a personalized app transform your training routine? What if tracking your training metrics was the key to unlocking your potential? Philip ( @witsandweights ) connects with Michael Liu, the co-founder of Boostcamp, a cutting-edge app designed to make evidence-ba...
Nov 22, 2024•47 min•Ep. 247
Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/free to navigate the chaos of holidays and dining out — Tired of stressing about holiday food choices and being told to "just control your portions"? Learn how the engineering concept of Entropy reveals why fighting against holiday chaos usually backfires. Instead, discover how to build a robust system that can handle any amount of disorder while still making progress. By understanding how entropy affe...
Nov 20, 2024•16 min•Ep. 246
Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle! — Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s? Philip ( @witsandweights ) tackles one of the most overlooked aspects of health: bone density. Learn why the traditional advice about osteoporosis falls short and discover the science-backed power of strengt...
Nov 18, 2024•23 min•Ep. 245
Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload , why it’s important, and how to use it to maximize your muscle gains. — Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sustainable progress without constant burnout? Philip ( @witsandweights ) sits down with Jeff Alberts, t...
Nov 15, 2024•53 min•Ep. 244
Join Physique University — Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story. Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis , an engineering method that reveals the true sources of poor sleep quality hiding beneath your data. Whether you're dealing with low energy, poor recovery, or sleep numbers that don't match ...
Nov 13, 2024•19 min•Ep. 243
📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025) or go to witsandweights.com/free . Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back? Philip ( @witsandweights ) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by...
Nov 11, 2024•29 min•Ep. 242
→ Join Physique University Welcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like answered? Send your question as a text message and I'll answer it on the show! Today's questions: Can you burn a significant number of calories by fidgeting or tapping your foot all day? Can watching horror movies help you burn calories due to increased heart rate? Can you build muscle by only wor...
Nov 09, 2024•8 min
📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweights.com/free Can the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience? Philip ( @witsandweights ) welcomes Dr. Sarah Ballantyne, a PhD researcher and New York Times bestselling author, to discuss the powerful relationship between nut...
Nov 08, 2024•56 min•Ep. 241
To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweights Are you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable. The typical advice is to "just find another exercise." But before you give up on a movement that could be great for your goals, there's an engineering solution you need...
Nov 06, 2024•14 min•Ep. 240
What if the key to maximizing your strength and muscle is based on how you vote? No, not for president or your local politicians, but between two important choices: Volume vs. Intensity Let's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation? Or do you go all-in on intensity, focusing on heavy, high-effort lifts to push the envelope and increase your max force production? Main Takeaways: V...
Nov 05, 2024•6 min
Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip ( @witsandweights ) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming that ensure your BFR efforts pay off. Plus, he has a free, downloadable guide on BFR training with prot...
Nov 04, 2024•24 min•Ep. 239
Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip ( @witsandweights ) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body that can stand the test of time. Whether you're new to lifting or an experienced lifter facing setback...
Nov 01, 2024•57 min•Ep. 238
Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder. Listener Sara S. asked about claims that protein powder isn't used by the body and is instead converted to sugar and fat. Learn about the science of protein metabolism and ex...
Oct 30, 2024•14 min•Ep. 237
Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit? Philip ( @witsandweights ) shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key areas that increase calorie burn. He’ll guide you through small, realistic steps like adding more protei...
Oct 28, 2024•29 min•Ep. 236
To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you! In this completely unscripted, rambling bonus episode, you'll learn about: The importance of flexible, resilient systems over "perfect" plans How recovery becomes more crucial than training volume after 40 Current training approach using top set/back-off set programming Transitioning from fat loss to a lean bulk phase Experimenting wit...
Oct 26, 2024•33 min
Are you an experienced lifter looking for new ways to boost muscle growth, improve recovery, and stay injury-free? Have you heard about blood flow restriction (BFR) training but aren’t sure how it can fit into your routine? Download a free BFR Training Guide here or at witsandweights.com/free Philip ( @witsandweights ) welcomes Nick Colosi to break down how BFR can enhance muscle growth, speed up recovery, and take the strain off your joints—without sacrificing intensity. Nick explains the scien...
Oct 25, 2024•39 min•Ep. 235
Are you constantly "falling off track" with your fitness or fat loss goals? Life has a way of throwing curveballs at our carefully laid plans. Illness, work stress, family emergencies, or unexpected travel can derail even the most dedicated among us. But what if you could create a fitness and nutrition approach that adapts to life's chaos instead of crumbling under it? You'll learn why traditional "perfect" plans often fail in the face of real-life challenges and how the engineering concept of R...
Oct 23, 2024•15 min•Ep. 234
Have you ever wondered why crash diets seem to backfire, leaving you worse off than before? Do crash diets seem to set you up for failure instead of long-term success? What if there’s a smarter, healthier way to achieve sustainable fat loss? Philip ( @witsandweights ) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why crash diets cause more harm than good, leading to muscle loss, hormonal imbalances, and a slowed meta...
Oct 21, 2024•29 min•Ep. 233
Welcome to another Weird Q&A, where 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: Can you lose weight by eating 'negative-calorie' foods that require more energy to digest than they contain? Can you 'shock' your muscles into growing by changing your workout routine every week? Does eating late at night cause you to gain more fat compared to eating the same meal earlier in the day? S...
Oct 19, 2024•6 min
Have your muscle gains stalled? Do you struggle to build muscle as fast as others despite your best efforts in the gym? Philip ( @witsandweights ) connects with anatomy expert Justin Cottle to dive deep into the cellular world of muscle hypertrophy. You'll learn why some people build muscle faster, what happens inside your muscles as they adapt to strength training, and how understanding these processes can unlock your muscle-building potential. If you want to go beyond the surface level and tru...
Oct 18, 2024•57 min•Ep. 232
"You don't need to restrict your diet to lose fat." How many times have you heard that? Yet you're still not seeing results. Here's the truth: some level of restriction in your diet isn't just helpful – it's essential for achieving your fat loss goals. But it's not about cutting out entire food groups or following a rigid meal plan. Learn how the engineering concept of Design of Experiments (DOE) reveals why smart restrictions actually work better for sustainable fat loss. You'll discover how to...
Oct 16, 2024•19 min•Ep. 231
Are you having trouble staying motivated with your fitness goals? Do you start strong, only to lose momentum after a few weeks? Are you wondering why discipline and willpower never seem to be enough? Philip ( @witsandweights ) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic en...
Oct 14, 2024•24 min•Ep. 230
We're answering 2 questions from the Wits & Weights Facebook group : Should I lower my protein to get more carbs (or vice versa), especially during a muscle-building phase? Does creatine really make much of a difference for performance and muscle growth if you're at least 80% dialed in with everything else? Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A! Have you ever wondered how balancing protein and carbohydrates while in a caloric su...
Oct 12, 2024•13 min
Are you over 40 and frustrated by slow progress in your fitness journey? Do you find it harder to build muscle, lose fat, or maintain energy levels like you used to? Do you need help creating a sustainable plan for health and longevity? Philip ( @witsandweights ) sits down with fitness expert Allan Misner, host of the 40 Plus Fitness Podcast and author of The Wellness Roadmap, to break down the five key stages of fitness transformation after 40. Learn how to stop wasting time on ineffective work...
Oct 11, 2024•56 min•Ep. 229
