Learn about the importance of strength training for women over 40, navigating life's challenges, and the health and longevity benefits of progressive overload A special look at the 3 biggest themes coming from our 2025 listener survey, with practical tips to improve your training. Take our 2025 podcast listener survey or go to witsandweights.com/survey Main Takeaways: How proper strength training leads to better body composition for women over 40 Why life's setbacks can actually improve your tra...
Jan 25, 2025•9 min
Join our free Facebook group to continue this conversation and connect with others who are building their best health and physique. You’ll get exclusive content, live Q&As, and free nutrition and training guides. — Is your fitness journey unintentionally straining your relationships? How can you pursue personal goals while maintaining emotional intimacy? What systems can help couples thrive in both their health and love lives? Philip ( @witsandweights ) explores the intersection of fitness a...
Jan 24, 2025•58 min•Ep. 274
Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain) -- Are you tired despite getting enough sleep? Are your workouts feeling like a grind? Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery. Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your re...
Jan 22, 2025•20 min•Ep. 273
Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach? Philip ( @witsandweights ) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and ho...
Jan 20, 2025•27 min•Ep. 272
Ask Philip a question for the podcast using our new form and get a personal reply by email plus a shoutout on the show (if you want). Or go to: witsandweights.com/question -- Today's question is from Nancy: "Google says muscle weighs the same as body fat. Is this true?" Learn whether muscle weighs the same as fat and what matters when looking at the differences between them, including: Muscle and body fat weight and density by the numbers Body recomposition vs. scale weight Metabolic benefits of...
Jan 18, 2025•6 min
Do you feel trapped in a cycle of dieting and frustration? Why do your best efforts with food seem to fail when it matters most? Is it possible that your food struggles are about something deeper than food itself? Philip ( @witsandweights ) explores the deeper roots of food consistency with integrative health pioneer Ali Shapiro. Ali shares why food battles often represent safety battles, how to identify hidden triggers and a practical framework to break free from emotional eating. Learn why foo...
Jan 17, 2025•56 min•Ep. 271
Book your FREE 15-minute Rapid Nutrition Assessment and get personalized guidance on which metrics to track for your situation. Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University! -- Your fat loss. Is. Stuck. You're even tracking your food and weight. But something's not working. What if every plateau, stall, or setback could be prevented by knowing which body signals to monitor and how to interpret th...
Jan 15, 2025•24 min•Ep. 270
Download my free Muscle-Building Nutrition Blueprint for the exact steps to structure your diet, calorie surplus, macros, and more to gain muscle at the optimal rate while minimizing fat gain or go to witsandweights.com/muscle . Take the 2025 Podcast Listener Survey to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University! — Do you struggle to eat enough calories to support muscle growth? Have you tried "just eating more," only to feel sick or f...
Jan 13, 2025•23 min•Ep. 269
Take the 2025 Podcast Listener Survey now to share your feedback and enter for a chance to win a FREE month of Wits & Weights Physique University. Let me know what YOU want to see on the show this year! -- Learn about the strategies and habits listeners like you are using to crush their training and nutrition goals in 2025. Hear about some popular topics you’ll see in future episodes, like hunger management during fat loss, training over 60, staying consistent on vacation, and the science be...
Jan 11, 2025•13 min
Download my free Progressive Overload Guide to learn how to gain muscle, strength, and performance like never before. — How can dynamic resistance change the way you build muscle? Are free weights holding you back in certain lifts? Could technology offer a safer and more efficient way to train without compromising results? Philip ( @witsandweights ) dives deep into the science of strength training with Troy Taylor, Senior Director of Performance Innovation at Tonal. Troy shares his expertise fro...
Jan 10, 2025•49 min•Ep. 268
Join our free Facebook group to connect with others taking the #3MillionSteps2025 Challenge challenge! -- Are you struggling to lose that last bit of fat? Research shows hitting the right number of daily steps can dramatically boost your metabolism and fat loss through NEAT (non-exercise activity thermogenesis). Learn how the engineering concept of the Compound Effect explains why small, daily increases in movement create exponential results over time - transforming not just your physique but yo...
Jan 08, 2025•20 min•Ep. 267
Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free) — Struggling to shed fat without sacrificing your sanity? Why do 95% of dieters regain weight—and how can you avoid that trap? Can fat loss really be sustainable without drastic measures like cutting carbs or doing a 28-day challenge? Philip ( @witsandweights ) kicks off the new year with a powerful guide to six evidence-based fat l...
Jan 06, 2025•43 min•Ep. 266
Want to kickstart your 2025 transformation AND have a chance to win big? MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs. In this episode, I break down: How to join the challenge (January 1-10 registration) Why MacroFactor is my top recommended nutrition app Exactly how to get started with the app and challenge 3 steps to join: Download MacroFactor and use code WITSANDWEIGHTS : → Apple/iPhone → ...
Jan 04, 2025•8 min
Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Why does your body hold onto fat even when you’re training hard and eating right? Could chronic stress be sabotaging your metabolism, sleep, and recovery? How can small, manageable habits drastically change your stress levels and fitness results? Philip ( @witsandweights ) is joined by stress expert and fi...
Jan 03, 2025•51 min•Ep. 265
Join our FREE Wits & Weights Facebook group to get a downloadable PDF guide of the 25 creative strategies in this episode... and connect with like-minded people who use evidence-based principles to optimize their fitness! -- Are your New Year's resolutions already feeling stale? If you're tired of the same old fitness advice that ignores your lifestyle and preferences, it's time for a different approach. Learn how Lateral Thinking , a powerful engineering concept, can give you infinite pract...
Jan 01, 2025•34 min•Ep. 264
Get your FREE Macros 101 for Body Composition Guide to master your macros and calorie intake for fat loss, muscle gain, and better health, including workout nutrition for performance and recovery and a long-lasting approach WITHOUT depriving yourself of foods you love. -- This is a replay of Ep 197 . Originally aired on July 29, 2024 as: Your Very First Cut (Lose 10-30 Pounds of Fat) Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls tha...
Dec 30, 2024•27 min•Ep. 263
Join our free Facebook group to ask a question and get resources like masterclasses, live Q&As, free guides, and community support -- Welcome to the final Q&A of the year, where I answer 3 questions about fat loss to wrap up 2024. If you’ve ever wondered whether workout timing, cooking your veggies, or fasted cardio make a difference in your results, this one’s for you. Today’s questions: Is there a best time of day to work out for fat loss? Does your body absorb fewer calories from raw ...
Dec 28, 2024•9 min
Try MacroFactor FREE with my code WITSANDWEIGHTS. -- This is a replay of Ep 166 . Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) 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 fa...
Dec 27, 2024•48 min•Ep. 262
Follow Nutrition Science Daily , our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast! -- This is a replay of Ep 160 . Originally aired on April 2, 2024 as: Why “Eat Less, Move More” Is Terrible Advice for Your Metabolism, Hormones, and Fat Loss How often have you been told to “eat less, move more” to lose weight? Do...
Dec 25, 2024•47 min•Ep. 261
Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free ) — Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique? Philip ( @witsandweights ) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustai...
Dec 23, 2024•41 min•Ep. 260
Book a FREE 15-minute Rapid Nutrition Assessment to personalize YOUR strategy for fat loss, muscle gain, and physique development, giving you a 3-step action plan in a fast-paced 15 minutes. — Could your DNA determine how effectively you process carbs or fats? Are you overemphasizing the role of genetics in your health journey? How does epigenetics empower you to shape your health destiny? Philip ( @witsandweights ) examines the fascinating intersection of genetics, epigenetics, and personalized...
Dec 20, 2024•40 min•Ep. 259
Something sinister lurks in the woods around Strong Point, draining elves of their strength, energy, and most terrifyingly... their ability to train close to failure. When a mysterious Shadow Wraith begins targeting the village's most dedicated lifters, making them doubt their form and forget their 1RM, Tinsel must face his greatest challenge yet. Can perfect technique triumph over supernatural doubt? Join us for this special holiday episode as we return to the magical village of Strong Point, w...
Dec 18, 2024•19 min•Ep. 258
Download my free Muscle-Building Nutrition Blueprint to structure your nutrition for optimal muscle gain while minimizing fat gain (or go to witsandweights.com/free ) — Are you stuck in a cycle of constant cutting without real progress? Could gaining weight be the key to finally achieving a leaner physique? What if embracing the scale going up is the breakthrough you need? Philip ( @witsandweights ) explores the paradox of weight gain for fat loss in today’s episode. Discover how your fear of ga...
Dec 16, 2024•27 min•Ep. 257
Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free — Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare? Philip ( @witsandweights ) gets real with Dr. Spencer Nadolsky, a triple board-certified obesity and lipid...
Dec 13, 2024•52 min•Ep. 256
Follow Nutrition Science Daily , our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast! — If you've experimented with supplements or recovery protocols and struggled to determine what's actually working versus what's just wishful thinking... Learn how the engineering concept of Confounding Variables reveals why most s...
Dec 11, 2024•17 min•Ep. 255
Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. -- Philip ( @witsandweights ) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic to boosting metabolism and enhancing cognitive function, Philip reveals what the science actually sa...
Dec 09, 2024•25 min•Ep. 254
Follow Nutrition Science Daily , our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. The first 5 episodes are already out! -- Catch up on the first 5 episodes: Is maple syrup the ultimate sweetener? Can vitamin D and calcium lower blood pressure in older adults? Can omega-3 and omega-6 fats lower cancer risk? Why beans are the trendy new protein Does an 8 hour eating window (intermittent fasting)...
Dec 07, 2024•57 sec
Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free — Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead of helping? Is low testosterone silently holding you back from being your best self? Philip (@ wits...
Dec 06, 2024•49 min•Ep. 253
Join our FREE Wits & Weights Facebook group for live Q&A, community, and more! — Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode. If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strength potential as you age. Learn how the story of Marlene, a retired accountant turned powerhouse, reveals three dangerous myths about menopause ...
Dec 04, 2024•15 min•Ep. 252
Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime. – Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What if the numbers you’re obsessing over are holding you back? Could focusing on different metrics unlock...
Dec 02, 2024•24 min•Ep. 251
