Wits & Weights | Strength Training & Fat Loss Over 40

Download 8 free workout programs for strength and physique, novice and intermediate, 3 and 4 days, full gym and limited equipment, with exercise videos and substitutions or go to witsandweights.com/free — Do doctors really understand your fitness goals? Why do some medical professionals discourage lifting weights? Can the medical system truly embrace lifestyle changes as part of healthcare? Philip...

Follow Nutrition Science Daily , our new 5-minute weekday morning podcast delivering the latest in nutrition, fat loss, and health science... plus simple tips to help you optimize your diet, build muscle, and improve your health—all before your high-protein breakfast! — If you've experimented with supplements or recovery protocols and struggled to determine what's actually working versus...

Download my free Nutrition for Body Composition guide to setup your nutrition for fat loss without intermittent fasting. Discover how to master your macros, optimize your workout nutrition, and develop sustainable habits. -- Philip ( @witsandweights ) dives into the top 10 myths surrounding intermittent fasting (IF) that continue to dominate the fitness world. From the claims of fat-burning magic...

Follow Nutrition Science Daily , our brand new 5-minute daily morning podcast delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. The first 5 episodes are already out! -- Catch up on the first 5 episodes: Is maple syrup the ultimate sweetener? Can vitamin D and calcium lower blood pressure in older adults? Can omega-3 and omega-6 fats lower c...

Download my free Nutrition for Body Composition Guide to set up your calories and macros for fat loss, muscle gain, better health, improved workout nutrition, and recovery, and a sustainable approach to life (even if you have low T), or go to witsandweights.com/free — Are you sabotaging your hormones with a cookie-cutter testosterone protocol? Could blocking estrogen be harming your health instead...

Join our FREE Wits & Weights Facebook group for live Q&A, community, and more! — Surprise... it's our first dramatized mythbusting story! Thanks listeners for voting on this special format for today's episode. If you're a woman over 50 who's been told to stick to light weights, bodyweight, or resistance bands, you're being robbed of massive strength potential as yo...

Join Wits & Weights Physique University and get courses, coaching, community, and live masterclasses to build a sustainable system for your ideal physique (fat loss, muscle building, and metabolism)! Just $67 bi-weekly. Cancel anytime. – Have you been stuck in a loop of counting calories, tracking points, or relying on prepackaged diet plans, only to feel dissatisfied with your results? What i...

This is an early release of Episode 1 of Nutrition Science Daily , a brand new 5-minute daily morning podcast from Wits & Weights delivering you the latest in nutrition, fat loss, and health science. Available every weekday by 6 a.m. ET. Follow now to get the first 5 episodes THIS WEEK!   -- Is maple syrup the ultimate sweetener?  New research suggests that swapping refined sugar for pure mapl...

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle ! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50 : https://www.witsandweights.com/black-friday-bundle Join the free Wits & Weights Facebook...

Ready to match your effort to your physique goals? Get evidence-based strategies that work by joining my FREE email list at witsandweights.com/email — Are you training hard but feel like you're getting nowhere? Wondering why your effort isn’t translating into results? What does it take to get to level 10 in fitness or life? Philip (@ witsandweights ) connects with Kevin Palmieri, co-host of t...

Download my free muscle-Building Nutrition Blueprint (free and newly updated) to optimize your carb intake for maximum muscle growth — If you've been told that protein is all you need to protect your hard-earned muscle mass, you're missing a crucial piece of the muscle-building puzzle. Learn how the engineering concept of Material Elasticity reveals the hidden superpower of carbs !   The...

Take control of your fitness, nutrition, and fat loss before the New Year with our Black Friday / Cyber Monday bundle ! Get 6 months of 1:1 coaching (+1 bonus month for 7 months total), custom workouts, and exclusive bonuses for 75% off, but only until Monday December 2 at midnight Eastern with code BF50 : https://www.witsandweights.com/black-friday-bundle -- Welcome to a special Thanksgiving edit...

Try our new FREE calculators for Energy Expenditure (TDEE) for fat loss and muscle building, body fat percentage, and more at witsandweights.com/calculators __ Is mindless phone scrolling harming your health? Could social media platforms be rewiring your brain against your fitness progress? How can you turn your smartphone into a fitness ally instead of an enemy? Philip (@ witsandweights ) venture...

Download Boostcamp for free (use code witsandweights ) and get instant access to 70+ workout plans from evidence-based coaches, or go to boostcamp.com/#witsandweights . — Do you struggle with program hopping and sticking to a plan? Could a personalized app transform your training routine? What if tracking your training metrics was the key to unlocking your potential? Philip ( @witsandweights ) con...

Download my free guide to eating out, traveling, parties, and more or go to witsandweights.com/free to navigate the chaos of holidays and dining out — Tired of stressing about holiday food choices and being told to "just control your portions"? Learn how the engineering concept of Entropy reveals why fighting against holiday chaos usually backfires. Instead, discover how to build a robus...

Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle! — Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s? Philip ( @witsandweights ) tackles one of the most overlooked aspects of health: bone density. Learn why th...

Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload , why it’s important, and how to use it to maximize your muscle gains. — Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sust...

Join Physique University — Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story. Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis , an engineering method that reveals the true sources of poor sleep quality hiding ben...

📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025)  or go to witsandweights.com/free . Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back? Philip ( @witsandweights ) shares groundbrea...

→ Join Physique University Welcome to another Weird Q&A, where I answer three offbeat questions about health and fitness, covering nutrition, training, and mindset. Have a weird question you'd like answered? Send your question as a text message and I'll answer it on the show! Today's questions: Can you burn a significant number of calories by fidgeting or tapping your foot all d...

📲 Download your free Nutrition 101 Guide to Body Composition to master your nutrition plan for sustainable fat loss, muscle gain, and improved health, plus support your workouts, or go to witsandweights.com/free Can the specific foods you eat transform your mental well-being? Does nutrition hold the key to unlocking mental resilience? Philip ( @witsandweights ) welcomes Dr. Sarah Ballantyne, a Ph...

To build your best physique through proper exercise technique (including free form video checks!), join our free Facebook community at facebook.com/groups/witsandweights Are you quick to abandon exercises that don't feel quite right? Maybe bench press bothers your shoulders, rows don't hit your back, or squats just feel unstable. The typical advice is to "just find another exercise....

What if the key to maximizing your strength and muscle is based on how you vote? No, not for president or your local politicians, but between two important choices: Volume vs. Intensity Let's settle the long-standing debate: do you cast your “vote” for volume—stacking up work (reps, sets, tonnage, and skill development) to build a solid foundation?  Or do you go all-in on intensity, focusing...

Are you curious about blood flow restriction (BFR) training but unsure how to get results? Or have you tried it and felt it fell short of expectations? Philip ( @witsandweights ) dives into a complete, practical guide to incorporating BFR training for maximum muscle growth. He breaks down the science and technique behind BFR, sharing tips on equipment selection, limb placement, and programming tha...

Are nagging injuries and joint pain holding back your progress in the gym? Are you concerned about lifting as you get older, or simply want to stay strong for life? Philip ( @witsandweights ) connects with Dr. Jordan Feigenbaum, a seasoned powerlifter, coach, and physician. Together, they tackle the reality of aging and training, providing practical strategies to help you build a resilient body th...