Wits & Weights | Strength Training & Fat Loss Over 40

Try MacroFactor free with code WITSANDWEIGHTS - download on Apple/iPhone or Google/Android -- Should you weigh yourself daily? Learn about an engineering concept called Signal-to-Noise ratio to explain why daily weight tracking is both meaningless AND essential. You'll discover how your body's water balance, glycogen, sodium, and other factors create "noise" that masks the true...

Join our free Facebook community to connect with others optimizing their nutrition and training -- That hidden "4th macro" (beyond protein, fats, and carbs) might be the reason you're not seeing results despite tracking everything else. Philip exposes how this macro impacts your physique beyond just adding calories. What is it? Alcohol! Learn the science behind alcohol's effect...

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 trai...

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 i...

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 r...

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...

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, includi...

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 i...

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...

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...

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 hun...

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...

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 inc...

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?...

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 t...

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...

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...

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...

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:...

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 epi...

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 Metabol...

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...

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...

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 supernatur...

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...