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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:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 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 you’re 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.
📱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, you’ll 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 Performance📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
Puuttuva jakso?
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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 or not.Learn how to create redundant feedback systems to maintain muscle mass during weight loss, and discover how this approach can be applied to achieve any goal in life. Find out why becoming your own "system controller" is key to long-term success in fitness and beyond.
🤩 Take just 1 minute to give us a 5-star ⭐⭐⭐⭐⭐ rating or review with Apple or Spotify and get a shout-out on the show! 🙏
Main Takeaways:
Sensor Damping explains why we can't always trust our hunger cues, especially during weight lossOzempic and weight loss drugs amplify this dampening effect (they reduce appetite significantly)Creating intentional redundancy in feedback mechanisms is crucial for maintaining muscle massBecoming your own "system controller" leads to more consistent progress and better decision-making.📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 advice that doesn’t work.📱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
Why Weight Loss Always Fails (But Don't Ditch the Scale Yet)4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
Today, you’ll learn all about:
1:49 Why belly fat matters beyond aesthetics
3:01 Visceral fat and its health risks
5:26 The seven causes of midlife belly fat
15:40 Why eat less move more doesn’t work and what you can do
19:57 Reducing belly fat with core strength
25:35 Recap and final takeaways for belly fat reduction
28:18 Outro
Related episodes:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 strategies to address back pain and joint inflammation to help you set the foundation for a stronger, pain-free body. If you’re tired of feeling limited by back pain, this conversation will empower you with practical steps to live an active, fulfilling life.
Megan Dahlman, host of the Self-Care Simplified podcast, has helped hundreds of women feel strong and confident through her coaching and content. She has been featured in The Washington Post and Muscle & Fitness, and she brings 15+ years of experience to today’s discussion. Don’t miss this chance to learn from one of the top voices in fitness.📱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.
Self Care Simplified Podcast5-Day Core TuneupWeekly Jumpstart newsletter
Today, you’ll learn all about:
2:10 How ignoring pain leads to bigger problems
4:05 The staggering prevalence of back pain
6:43 The link between hormones, inflammation, and back pain
8:40 Managing hormones without HRT
12:01 Three essential core exercises to start
20:57 Understanding anti-inflammatory nutrition
25:53 Collagen myths and facts
29:54 How mechanical fixes can quickly relieve pain
32:01 Building pre-bed routines to reduce pain and improve sleep
34:04 Traditional strength training movements for back pain
38:16 The mental aspect of back pain
41:53 Ergonomics for those working from home
46:43 Tips to start reducing back pain today
50:10 Where to find Megan
51:14 Outro
Episode resources:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 intake for real muscle gains.
To learn more about building muscle efficiently (and hear me bust other wild claims of the fitness industry), join my FREE mailing list at https://witsandweights.com/email
Main Takeaways:
Bayesian Inference is a method of updating beliefs based on new evidence, crucial for evaluating fitness claims.Recent research examines whether collagen protein actually increases muscle protein synthesis.Protein quality, not just quantity, is important for muscle growth... at least to an extent.The Bayesian approach can be applied to all areas of fitness and nutrition to make more informed decisions.Need high-quality protein (whey or pea/rice powder or bars)? I recommend 1st Phorm. Support the podcast using my link:
https://1stphorm.com/witsandweightsStudy Mentioned:
McKendry, J., Lowisz, C. V., Nanthakumar, A., MacDonald, M., Lim, C., Currier, B. S., & Phillips, S. M. (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American Journal of Clinical Nutrition. - ScienceDirect📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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.
Fat Loss vs. Weight LossHow Fast Should You Lose Weight for Fat Loss?How to Lose 1,000 Pounds
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 how to shift your mindset toward body composition for lasting success. Learn how to use the scale as just one of many tools to track progress, and discover the freedom that comes with focusing on getting stronger, healthier, and more confident—without obsessing over weight.
⏬ Download my free Body Composition Nutrition Guide to help you set up your nutrition for losing fat (not just weight!), building muscle, and looking and feeling your best at: https://www.witsandweights.com/free
Today, you’ll learn all about:
2:14 Why the scale obsession is harmful
4:56 Muscle loss and weight loss drugs
7:53 Using the scale as an objective tool
9:24 Tracking progress with multiple metrics
12:08 The liberating shift to focusing on body composition
14:00 What you should be doing for lasting success
16:20 Client story: Body recomposition without weight loss
20:47 The dangers of focusing solely on weight loss
21:07 Outro
Episode resources:
👊 Shout out to Carl Berryman of the MENtal Muscle-Up Podcast for the question that inspired this episode📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 way, reach out on IG @witsandweights or send me a text message!
From testing and iterating with evidence-based content and being very selective in the guests we invite to always (and continuously) incorporating YOUR feedback, learn how we've built a high-quality, no-nonsense podcast for skeptics of the fitness industry who want to get results more efficiently.
I also dive into the challenges of maintaining patience and avoiding burnout, and the rewarding moments when listeners share how the show changed their life!
You'll learn how Wits & Weights started as a passion project and is growing into (one day soon) a health and fitness powerhouse, including how we reach more potential listeners like you to grow the community.
Learn why knowing your numbers is crucial (whether in podcasting or fitness) and how collaboration, networking, and word-of-mouth have helped us grow a supportive network.
Hear about our approach to monetization (without ads!) through coaching and organic growth, and the equilibrium between quality and quantity. Remember when I used to have 5 shows a week? There's a reason it's only 3 now.
Listener feedback is our compass, and you'll learn how surveys, reviews, and direct engagement shape my content, whether you are passionate about fitness, podcasting, or both.📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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?
Dr. Stephan Guyenet’s Website: stephanguyenet.org Twitter: @sguyenet Red Pen Reviews: redpenreviews.org
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 why some people struggle more than others to lose weight and how genetics might be the hidden force shaping your body fat levels. Dr. Guyenet also breaks down how the brain’s reward system influences your cravings and reveals how minor tweaks to your environment and habits can make a huge difference in your fat loss efforts.
Dr. Stephan Guyenet has spent over a decade studying the neuroscience of obesity. With a PhD in neuroscience, his work focuses on the brain's role in regulating body fat and how our modern environment contributes to weight gain. He is also the founder of Red Pen Reviews, which provides scientific accuracy scores for popular health and nutrition books.
📱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-minute call.
Today, you’ll learn all about:
2:07 Genetics vs. environment: What really causes differences in body fat?
3:48 When do genetic predispositions for body fat develop?
7:56 Why we care about body fat: Individual health and misinformation
11:58 Muscle mass and body fat: How energy overload impacts health
17:24 How your brain regulates hunger and satiety
29:53 Metabolic adaptation during fat loss
32:42 The carbohydrate-insulin model of obesity debunked
44:05 Making body composition changes easier and frictionless
51:54 Insights from studying naturally lean people
54:33 Where to find Stephan
54:49 Outro
Episode resources:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 help you constantly improve and overcome the plateaus and roadblocks common to physique development.Learn how to apply this systematic, data-driven method to your fitness journey to set realistic, measurable goals for your physique, create and refine your training and nutrition plans, use data to make informed decisions about your progress, and overcome plateaus and setbacks.
We walk through a real-world example of how to apply iterative design to lose fat and gain muscle.
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:
Iterative design is a powerful tool for long-term physique transformation that transforms setbacks into valuable data points for continuous improvementThe six phases: design, implement, test, evaluate, refine, and repeatThis approach leads to sustainable results by adapting to your body's changing needs📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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?
Your Very First Cut (Lose 10-30 Pounds of Fat)Bigger Isn't Always Better for Strength or Metabolism (Scaling Laws)Even an Earthquake Didn’t Stop This Wife and Mother from Training
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 not always be due to muscle loss. He outlines strategies for preserving muscle and strength, from maintaining training intensity to optimizing protein intake, and explains why most strength loss is temporary. Whether you're a seasoned lifter or just starting your fat-loss journey, you'll walk away with actionable insights to cut effectively without sacrificing your long-term goals.
💬 Leave a 5-star rating (and if you’re feeling generous, a review) with Apple Podcasts, Spotify, or the app you're using right now!
Today, you’ll learn all about:
1:24 What happens to strength during a cut?
2:46 Key factors affecting muscle and strength during a calorie deficit
10:12 Importance of maintaining training intensity during a cut
11:23 Why you should eat sufficient amounts of protein
13:40 Why cutting too aggressively can lead to muscle loss
14:53 Reset your expectations
15:23 Prioritize recovery and listen to your body
16:13 Using auto-regulated training to manage strength loss
20:45 Recap
Episode resources:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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&A!
Learn about post-menopausal weight loss challenges, the limitations of TDEE calculators, and how to accurately measure your metabolism. We also dig into the sustainability of nonlinear dieting and the necessity of consistent tracking to truly understand your calorie needs.
Also learn about the profound impact of strength training and balanced nutrition on overall health, particularly as we age. Discover how building muscle can improve insulin sensitivity and glucose management, and why heavy lifting and compound exercises are crucial for bone density and functional strength.
We even get into optimizing balanced macros, fiber intake, and managing saturated fats to maintain blood pressure, lipid levels, and inflammation.
Finally, we discuss mini cuts versus traditional cuts and offer strategies to align fitness goals with life's many seasons, enhancing motivation and long-term success.
Join our Facebook group and get YOUR question answered for free in our Friday #AskPhilip live Q&A!📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 goals. Tune in to get the clarity you need to personalize your nutrition strategy.
Dr. Joe Klemczewski, a pioneer in flexible dieting and founder of The Diet Doc, joins the show to discuss everything from macro tracking to intuitive eating. With a Ph.D. in nutrition and a background in bodybuilding, Joe shares his insights on how to approach nutrition in a way that suits your lifestyle and goals. Learn about the importance of structure in dieting, why freedom is the ultimate goal, and how to avoid common pitfalls that can derail your progress.
📲 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-minute call.Today, you’ll learn all about:
Website: thedietdoc.comInstagram: @thedietdoclifeFacebook: @thedietdoc YouTube: @thedietdocweightloss
2:12 Evolution of flexible vs. rigid dieting research
10:51 Precision vs. perfection: Using data to improve, not stress
14:11 The journey to intuitive eating and reframing failure
20:10 Macro targets vs. ranges or minimums
26:39 Maintaining a healthy food relationship while tracking
35:17 Personalizing nonlinear dieting approaches
40:32 Strategies for hard gainers for maximizing muscle gain
43:27 The role of carbs in muscle building and performance
46:13 Macro trade-offs during low-calorie phases
53:06 Metabolic adaptation during weight loss
58:52 Where to find Joe
59:12 Outro
Episode resources:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 optimize your fat loss, stabilize your energy, and improve your overall health.In this episode, you'll learn:
The five key ways THIS nutrient acts as a nutritional "buffer" in your dietWhy increasing its intake could accelerate your fat loss effortsPractical tips for incorporating more of it into your mealsTo get your free copy of the guide mentioned in the episode (with full lists of foods sorted by how much of this nutrient they contain)... join my FREE mailing list at https://witsandweights.com/email
Main Takeaways:
One nutrient acts as a "buffer" to help maintain stability in nutrient absorption, energy levels, and digestionThis nutrient stabilizes optimizes fat loss by mitigating hunger and spikes in blood sugar, thus avoiding late day energy crashes!You can set targets and track your intake of this nutrient using MacroFactor (try it for free with code WITSANDWEIGHT).Related Episodes:
Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleThe Hidden Brain in Your Gut Might Be Controlling Your Cravings with Dr. William Ferro | Ep 205Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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 strategies for staying on track with your nutrition while maintaining harmony at home. Whether you’re dealing with a spouse who loves junk food, picky kids, or traditional calorie-laden family recipes, he offers three powerful strategies to help you. You’ll walk away with actionable tips that empower you to pursue your health goals without feeling isolated or causing friction at home.
🤝To get support and ideas from like-minded people who DO want to be healthier and more fit, join my free Wits & Weights Facebook group at https://www.facebook.com/groups/witsandweights
Today, you’ll learn all about:
2:49 The importance of a supportive community
4:06 Defining “healthy eating” and the personal nature of health journeys
6:52 Strategy 1
10:37 Strategy 2
14:55 Strategy 3
17:13 Revisiting strategies with specific examples for real-life situations
25:02 The ripple effect of your healthy choices on your family’s behavior
27:49 Outro📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
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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 Lambert is a seasoned strength and nutrition coach with over a decade of experience. Dustin specializes in helping clients with metabolic syndrome. As a co-host of the Working Weights LLC podcast, he translates complex nutrition research into practical advice, breaking down health and fitness trends with clarity and humor.
Dwayne Ulrich is the “everyman” co-host of the Working Weights LLC podcast. Dwayne offers a relatable perspective on health and fitness. His diverse background includes roles as an educator, coach, firefighter, police officer, and x-ray technician, making him a valuable voice in the fitness community.
📨To learn more about flexible dieting so you can enjoy whatever you want (including diet soda), join my FREE mailing list at https://witsandweights.com/emailToday, you’ll learn all about:
2:30 The scary things about diet soda
6:14 The benefits of diet soda
9:23 Is diet soda cancerous?
13:02 The composition and differences of sweeteners
17:43 Myths about diet soda and weight gain
27:53 Drinking diet soda for enjoyment
32:19 Diet soda and blood sugar
47:48 Diet soda and cardiovascular health
52:28 Caffeine in diet soda
1:00:54 How to connect with Dustin and Dwayne
1:01:40 OutroCheck out these related episodes on the Working Weights LLC podcast:
Sweet Talk: Decoding the World of Artificial SweetenersThe Artificial Dye DebateIs coffee bad for your health?📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
Are your personal spaces getting in the way of consistency with your nutrition or training?
SortSet in orderShineStandardizeSustainSafety
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?Listen to the episode for a definition and some examples for each!
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.
Your environment plays a crucial role in your fat loss success, often more than willpower alone.The 6S method (Sort, Set in Order, Shine, Standardize, Sustain, Safety) can be applied to optimize your spaces for fat loss, making healthy choices easier and more consistent.Small, strategic changes to your environment can lead to big improvements in consistency and results by reducing decision fatigue.
Main Takeaways:📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it?
Download Boostcamp for free and access 70+ evidence-based workout programs.
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 discusses why these magic bullet approaches fall short and can be harmful. He shares strategies for navigating the misinformation that clutters our social media feeds, from focusing on fundamental principles to understanding the importance of personalization in fitness and nutrition. By the end of this episode, you'll have the tools to become a more discerning consumer of fitness content, ensuring that you stay on the path to real, lasting results.
📨To learn more about the silly claims in the fitness industry that just aren’t true and what to do instead, join my FREE mailing list at https://witsandweights.com/email.
Today, you’ll learn all about:
3:57 The appeal of quick fixes
5:50 The truth about detox teas and quick weight loss
6:56 Debunking the 10-minute ab workout myth
8:26 The keto craze and other diet fads
11:30 Recognizing oversimplified, unrealistic promises
15:54 Five strategies for navigating fitness misinformation
23:24 The evolving nature of fitness
26:34 Final thoughts on sustainable fitness approaches
27:19 Outro
Episode resources:Related episodes:
7 Biggest Fitness & Nutrition Myths Busted After 200 Episodes (According to Listeners) | Ep 200The Perfect Meal Plan | Ep 112Mike Matthews on Energy Balance, Training Volume, and Priorities for Novice and Intermediate Lifters | Ep 94📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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.
John is dealing with overtraining and wants to know how to recover, especially with limited sleep and high stress. He’s also curious about how to adjust his nutrition for optimal recovery.Kim is concerned about the discrepancy between her husband’s Apple Watch calorie burn estimates and what MacroFactor is showing, and she’s looking for clarity on which data to trust.Josh is nearing the end of a big cut and is worried about post-cut binges and rapid fat gain. He’s seeking strategies to transition smoothly to maintenance and avoid regaining the weight he’s lost.
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 maintenance.
These questions were asked and answers in the (free) Wits & Weights Facebook group on a live Q&A:📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
Main takeaways:
How to recover from overtraining when sleep is limited and stress is high.Why relying on wearable devices for calorie tracking might be misleading.The secret to avoiding post-cut binges and maintaining your progress.Resources mentioned:
Get real-time answers to your questions and connect with like-minded individuals in our free Facebook group at https://www.facebook.com/groups/witsandweights📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail -
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"?
Dr. Ferro's website: betrhealth.comQuacks and Hypochondriacs Podcast
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 strategies to reset your gut, reduce inflammation, and take control of your food choices through personalized nutrition. He also highlights why it's not your fault if you're struggling with weight loss and how understanding your body's unique needs can make all the difference.
Join Philip and Dr. Ferro for an in-depth discussion that could change your perspective on your diet, health, and fitness journey.
📱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-minute call.
Today, you’ll learn all about:
1:30 The role of the gut microbiome in genetic expression
4:18 The enteric nervous system and its significance
6:32 The bidirectional relationship between the gut and brain
9:27 How gut health impacts metabolism and performance
15:31 Personalized nutrition and elimination diets
28:04 Dr. Ferro’s approach to reducing inflammation
30:44 The benefits of fermented foods and fiber for gut health
36:20 Sugar and artificial sweeteners in your diet
40:24 Gut health and autoimmune conditions
42:35 The role of strength training in gut health and overall fitness
44:47 How pets can positively (or negatively) affect your gut
47:06 The question Dr. Ferro wanted Philip to ask him
49:50 Where to find Dr. Ferro
50:28 Outro
Episode resources:Related episode:
The Dark Side of GLP-1 Weight Loss Drugs (Ozempic, Mounjaro, Zepbound) with Amy Wilson| Ep 183📲 Send me a text message!
Support the show
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment
🎓 Join Wits & Weights Physique University
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free and access 70+ evidence-based workout programs
🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights
📞 Send a Q&A voicemail - Näytä enemmän
