Episodios
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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 arenโt 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 jointsโwithout sacrificing intensity. Nick explains the science behind BFR and shares real-world success stories from elite athletes like LeBron James and the USA Olympic weightlifting team, all of whom have used BFR to stay at the top of their game.
Nick Colosi, founder and president of Smart Tools, has a doctorate in chiropractic and extensive training in sports rehab and performance. Since 2014, Smart Tools has been at the forefront of developing innovative BFR devices used by elite athletes across professional sports, including the USA Olympic weightlifting team. Nickโs mission is to make BFR training accessible, safe, and effective for everyone, from fitness enthusiasts to pro athletes.
๐งค Get your own pair of safe, effective BFR cuffs at Smart Tools
Today, youโll learn all about:
2:01 How BFR fits into a traditional lifting routine
4:25 Typical BFR workout structure
8:59 Substituting BFR into your workout split
11:45 Why lighter weights are essential for BFR success
14:25 Comparing BFR for arms vs. legs
20:55 Safety considerations and common mistakes
23:12 Using BFR for recovery and DOMS relief
29:19 Pro athlete success stories: LeBron and Olympic athletes
36:18 What Nick wished Philip had asked
37:52 How to connect with NickEpisode resources:
Smart Tools (anything you buy with this link supports the podcast) - https://www.smarttoolsplus.com/?sscid=91k8_q3zxr&Free Blood Flow Restriction (BFR) Training Guide๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 Risk Management can help you build flexibility and resilience into your routine.
Discover simple ways to identify and prepare for both foreseeable and unforeseeable obstacles, and the mindset shift that turns setbacks into learning opportunities.
Whether you're struggling with consistency or just want to "bulletproof" your current approach, you'll learn about a tool to create a sustainable, adaptable fitness plan that keeps you progressing no matter what life throws your way.
To master flexible dieting for fat loss, muscle building, and better health, download my free Nutrition 101 guide at witsandweights.com/free
Main Takeaways:
Risk management in fitness involves planning for both known and unknown challengesBuilding flexibility into your plan is key to long-term consistency and successA resilient mindset sees obstacles as opportunities to learn and improve, not reasons to quitRegular assessment and adjustment of your approach ensures continued progress๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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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 thereโs a smarter, healthier way to achieve sustainable fat loss?
7 Surprising BMR Facts (Your Metabolism Isn't Broken)
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 metabolism that makes fat loss even harder. More importantly, Philip shares a sustainable approach to fat loss that prioritizes health and performance without punishing your body.
๐ Share this episode on social media and tag @witsandweights on Instagram, Threads, or Twitter/X.
Today, youโll learn all about:
2:05 The Biggest Loser effect explained
3:24 The science behind metabolic adaptation
6:22 Hormonal imbalances and disordered eating
7:18 The truth about metabolic flexibility
12:00 Sustainable fat loss: A smarter approach
20:20 Building sustainable habits
22:40 Working with your body, not against it
27:58 Outro
Episode resources:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
Welcome to another Weird Q&A, where I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).
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?
If you like these episodes, send me a text message!
Today's questions:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 truly understand how to build muscle efficiently, this is for you.Justin Cottle, a former lab director at the Institute of Human Anatomy, returns to the show to break down the science of muscle fibers, the role of protein synthesis, and how our genetics influence muscle growth.
๐ Make sure to hit โfollowโ to be notified of more episodes like these!
Youtube: @thedissectionroom Substack: @thedissectionroom Instagram: @realjustincottleLearn anatomy faster: kenhub.com
Today, youโll learn all about:
2:02 Cellular differences between hypertrophied and untrained muscle
3:37 Breaking down muscle fibers and tissue layers
7:15 Fast-twitch vs. slow-twitch muscle fibers
10:03 The role of protein and amino acids in muscle growth
15:30 The connection between carbs and glycogen storage
20:22 The three types of muscle tissues
24:18 Eccentric vs. concentric contractions and training
28:48 Training variation and breaking through plateaus
32:44 Genetic variability in muscle fiber composition
36:43 Mechanisms beyond individual fiber growth (e.g., hyperplasia)
39:09 The importance of rest and recovery for hypertrophy
45:30 Role of muscle damage in hypertrophy
49:34 Practical strategies and training methods for lifters
52:21 Advancements in muscle growth science
55:50 Where to find Justin
56:24 Outro
Episode resources:Related episode:
How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin Cottle | Ep 177๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
"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 โ 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 create a flexible, effective nutrition plan without feeling deprived or overwhelmed.
Rethink everything you know about dietary restrictions and learn how to engineer your perfect fat loss strategy.
To support the show, please take a moment to leave a 5-star rating and review (links for Apple and Spotify). It helps others discover the podcast and lets us know what content resonates with you. I will give you a shout-out on a future episode!Main Takeaways:
Design of Experiments provides a framework for approaching nutrition systematicallyReasonable restrictions act as helpful guidelines, not rigid rulesThis approach allows for flexibility while still moving you toward your goalsBy gathering data and making informed adjustments, you can optimize your nutrition over timeMentioned in Episode:
Try MacroFactor for free with code WITSANDWEIGHTSMy 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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?
Join my email list here or at https://witsandweights.com/email and reply to ask for my free โAction-Oriented Goalsโ guide.
Philip (@witsandweights) dives into the psychology of motivation and the hidden forces that drive our behaviors. Youโll learn why relying on willpower isnโt a sustainable strategy and discover seven types of motivation to help you stay on track long-term. From internal motivators like intrinsic enjoyment to external motivators like social support, Philip covers how to identify your primary drivers and create an environment that fosters lasting motivation. Whether you're just starting your fitness journey or looking to reignite your passion, this gives you the tools to build systems for success that donโt depend on fleeting discipline. Find out how to use multiple sources of motivation to crush your goals without relying on willpower alone.
๐ To learn how to reframe your goals and implement them, even when youโre not โmotivated,โ so you can finally be consistent with your fitness and nutrition, join my email list here or at https://witsandweights.com/email and reply to ask for my โAction-Oriented Goalsโ guide.
Today, youโll learn all about:
1:19 Holly's (listener) question
2:29 Why willpower isnโt enough for long-term motivation
4:15 Seven types of motivation explained
9:00 A client's story about motivation
14:14 How to identify your primary motivators
17:10 Tips for creating a motivating environment
19:15 How action can spark motivation and using the "motivation wave"
22:04 Outro
Episode resources:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 surplus can impact your muscle growth and workout performance?
This episode tackles that burning question as we explore the delicate dance between medium and high protein levels and what it means for muscle protein synthesis, satiety, and recovery.
Whether you're using the Macrofactor app or simply curious, learn how to maximize gains while balancing protein and carbs for the best balance between muscle growth, recovery, and performance.
We also dive into creatine supplementation, discussing its potential benefits both inside and outside the gym.๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 workouts and diets and build a clear path toward lifelong health and success.
Allan shares practical insights on how to make lasting changes in your health, even if youโve struggled for years. Heโll dive into the mindset shifts, motivation strategies, and systems you need to stop spinning your wheels and finally achieve sustainable fitness results in midlife and beyond.
๐ฑ 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. https://witsandweights.com/free-call
Today, youโll learn all about:1:46 Stage 1 - The catalyst: When you realize something needs to change
40 Plus Fitness PodcastInstagram: @40plusfitnesspodcast Book - The Wellness RoadmapQuiz - Find Your Primary Fitness Mindset
7:32 Stage 2 - Starting over: Facing the challenges of starting a fitness journey after 40
10:11 The turning point when Allan decided to change
13:11 Stage 3 - Sustainability and balance: Training for a Tough Mudder
19:38 The importance of long-term vision and sustaining your results
24:50 How to build self-motivation and lasting habits
36:40 Stage 4 - Bouncing back: Dealing with setbacks and injuries to keep the momentum going
46:20 Stage 5 - CARGO: Celebrate, align, recalibrate, and go for long-term success
52:30 What Allan wished Philip had asked
54:45 Where to find Allan
55:16 Outro
Episode resources:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 identify your fitness "critical path"Why doing less can often lead to better resultsHow to eliminate time-wasting exercises from your routineThe power of laser-focusing on what truly matters for your goalsWhether you're aiming to build muscle, lose fat, or improve endurance, this episode will help you optimize your training for maximum results with minimum wasted effort.
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.
Main Takeaways:
The Critical Path Method reveals why different physique goals require different training approachesFocusing on your "critical path" activities can accelerate progress while reducing overall workloadRegularly reassessing your critical path is key as your fitness journey evolvesEliminating wasteful and unnecessary activities is often as important as adding the RIGHT activities to your plate๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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?
The MacroFactor BMR Series
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 your metabolism. From the truth about aging and its impact on BMR to debunking myths about metabolic adaptation, you'll learn practical insights to help you work with your body's natural processes and achieve better results. Whether youโve been feeling stuck or frustrated, understanding your BMR might be the key to unlocking your fitness goals.
๐๏ธ To learn how to download and setup MacroFactor for free so you know your exact metabolism for any body composition goal, watch this video or go to https://youtu.be/HTOmVtR9UZw (donโt forget to use code WITSANDWEIGHTS to try it for free!)
Today, youโll learn all about:
2:48 Fact 1: The wide range of normal BMRs
5:34 Fact 2: How organ size impacts BMR
7:22 Fact 3: Allometric scaling of metabolism
9:11 Fact 4: Athletes' secret metabolic advantage
13:11 Fact 5: How BMR changes with age
14:35 Fact 6: Metabolic adaptation during fat loss
18:07 Fact 7: BMR and PCOS misconceptions
21:20 Outro
Episode resources:Related Episodes:
Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws) | Ep 195Carbs Aren't the Problem (Keto, Paleo, Bioenergetic, and Pro-Metabolic Diets) | Ep 224๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
The last "Weird Q&A" was so popular we're doing another one!
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 to need less sleep and still maintain optimal performance and health?
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:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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?
Instagram: @laurinconlinYouTube: @LaurinConlin Website: redefinehealthybrands.comThe LoCoFit Show Podcast: redefinehealthybrands.com/podcasts
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 competitive world of physique sports. Laurin shares her journey and the mental costs of chasing the perfect body, offering practical strategies for overcoming food-related anxiety and adopting a more flexible, mentally healthy approach to fitness.
Laurin Conlin is an IFBB bikini pro, owner of Redefine Healthy Brands, and host of The LoCoFit Show podcast. She holds a Masterโs in Exercise Science and is pursuing a Masterโs in Clinical Mental Health Counseling. Laurinโs expertise bridges the gap between physical health and mental wellness, making her a unique voice in the fitness industry.
๐ฑ 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. https://witsandweights.com/free-call
Today, youโll learn all about:
3:28 The shift from rigid to flexible dieting and its psychological impacts
6:52 Why food awareness is crucial but can become an obsession
10:01 How childhood behaviors shape our relationship with food
21:22 The mental toll of competitive physique sports
31:46 Why most people need more muscle before considering competitions
41:57 The balance between food awareness and obsession
49:33 Self-reflection and its role in sustainable fitness
54:44 Laurinโs plans to integrate fitness and mental health counseling
100:39 Where to find Laurin
101:53 Outro
Episode resources:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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 program your week) to tap into each system efficiently for improved performance and faster results.To get your free "Cardio for Lifters" guide and optimize your training, join our email list at https://witsandweights.com/email (then reply to ask for the guide)
Main Takeaways:
Your body has 3 main energy systems, each important for different aspects of fitness.Neglecting any system, especially THIS often-overlooked system, can hold you back and kill progress.Balancing your training across all energy systems leads to improvements in both strength and stamina, increasing your metabolic flexibility and overall physical prowess.๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering whatโs 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 arenโt the enemyโor the magic cureโwhen it comes to your health and physique. He explores the truth behind the carb confusion, reveals why extreme approaches miss the bigger picture, and shares how you can build a sustainable, personalized nutrition strategy that fits your unique goals. Learn how to cut through the noise of diet trends, embrace the fundamentals, and take control of your eating habits without stress or anxiety.
๐ฝ๏ธ To learn how to use a flexible approach to dieting where food isnโt demonized and you can eat carbs (if you want)โฆ for fat loss, muscle building, health, and longevityโฆ Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/free
Today, youโll learn all about:2:36 Overview of popular carb-related diets
Download my free Nutrition 101 for Body Composition Guide or go to witsandweights.com/free
4:48 The three positives and three limitations of restrictive diets
7:37 Why focusing solely on carbs misses the big picture
11:45 How to critically evaluate nutrition claims
21:07 Why moderate to high-carb intake supports muscle growth and performance
25:10 Recap: Carbs and the bigger picture of diet sustainability
27:06 Outro
Episode resources:
More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat) | Ep 126
Related Episode:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
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?
Instagram: @bryanboorsteinParagon Training Methods: paragontrainingmethods.comEvolve Training Systems: evolvetrainingsystems.comEat Train Prosper Podcast: eattrainprosper.comDumbbell Quickie Program
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 Boorstein, co-host of the Eat Train Prosper podcast, has helped everyone from elite athletes to everyday parents. His innovative methods focus on maximizing results, even with limited time, and provide practical advice for making fitness a sustainable and enjoyable part of life.
๐ฑ 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: https://witsandweights.com/free-call
Today, youโll learn all about:
0:00 Intro
2:35 Finding time for fitness in a busy schedule
4:26 Creative workout ideas for parents
13:18 Optimizing training with limited sleep
17:34 Morning workout tips
19:30 Staying consistent with chaotic family life
21:55 Setting realistic fitness goals
27:58 Managing mental health through fitness as a parent
33:07 Brianโs fitness journey as a parent
49:50 Where to find Brian
50:36 Outro
Episode resources:Related Episode:
Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specializ๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
Struggling to stick to your fat loss meal plan? Or any nutrition plan?
Learn how the engineering concept of Kaizen โ continuous improvement through small changes โ 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 overhauling your diet overnight).๐ก To connect with others on their fat loss journey and share meal ideas, join our Facebook group at https://www.facebook.com/groups/witsandweights
Kaizen is a powerful engineering principle that focuses on small, continuous improvements.Making THIS one quick change this week will significantly impact your fat loss journey.You'll have more control over ingredients, portions, and macros.This principle can then be applied to every other area of your health and fitness.
Main Takeaways:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
Do you skip the gym, even though you know how amazing youโll 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 itโs 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 hack your brain for success. Whether you're a seasoned lifter hitting a motivation wall or a newbie trying to build a gym habit, you'll learn to reframe your mindset, focus on immediate rewards, and build systems for effortless consistency.
๐ช To learn how to optimize your nutrition to build muscle and focus on what matters (vs. the number on the scale), making getting to the gym and working out (training) just โwhat you do,โ download my free Muscle-Building Nutrition Blueprint or go to witsandweights.com/free
Today, youโll learn all about:2:33 Listener question: Why is it so hard to get motivated to go to the gym?
Download the free Muscle-Building Nutrition Blueprint or go to witsandweights.com/free
3:48 The psychology of motivation and "temporal discounting"
6:44 Misalignment between workout goals and actions
13:00 How to form lasting workout habits
16:07 Habit stacking and temptation bundling for workout success
21:14 Developing resilience and mental toughness through training
22:24 Free muscle-building nutrition blueprint to fuel your workouts
23:30 Outro
Episode resources:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
In this new type of bonus episode called Weird Q&A, I answer 3 offbeat questions about health and fitness (nutrition, training, mindset).
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?
If you like these episodes, send me a text message!
Today's questions:๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail -
Are you torn between focusing on strength or endurance? Are you wondering if you can lift heavy while building stamina? Or maybe youโre struggling to find a way to improve both without sacrificing one?
Website: tailoredcoachingmethod.comPodcast: tailoredcoachingmethod.com/podcastInstagram: @tailoredcoachingmethod
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 you the blueprint to make it happen.
Cody McBroom, founder of the Tailored Coaching Method and host of the CHOOSE HARD Podcast (formerly Tailored Life Podcast), shares his unique approach to hybrid training, revealing how to balance your workouts to achieve impressive strength and endurance goals. Learn how Cody's fitness journey can help you build mental toughness, improve your fitness, and tackle seemingly conflicting goals.
๐ฑBook 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. https://witsandweights.com/free-call
Today, youโll learn all about:
2:35 Balancing strength and endurance training
8:17 Choosing hard for success
14:23 Cardio and long-term health
21:05 Mental toughness strategies
35:53 Impact of small decisions
39:12 Starting hybrid training
45:42 HIIT vs. low-intensity cardio
49:22 Programming and cardio volume
50:32 Functional fitness in daily life
54:53 Final thoughts on choosing hard
56:34 Outro
Episode resources:Related episodes:
Tailor Your Physique for Aesthetics, Fat Loss, Performance, and Health with Cody McBroomBonus Episode: Cody McBroom on Body Composition and Training to Balance Physique and Performance๐ฒ Send me a text message!
Support the show
๐ฉโ๐ป Book a FREE 15-Minute Rapid Nutrition Assessment
๐ Join Wits & Weights Physique University
๐ฅ Join our Facebook community for live Q&As & support
โ๏ธ Join the FREE email list with insider strategies and bonus content!
๐ฑ Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
๐๏ธโโ๏ธ Download Boostcamp for free and access 70+ evidence-based workout programs
๐ฉท Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
๐ Send a Q&A voicemail - Mostrar más
