Wits & Weights | Strength Training & Fat Loss Over 40

Is that scoop of protein powder helping you build muscle, or is it just being wasted and turned into sugar and fat? Today, we're using the engineering concept of Input-Output Systems to bust this common protein myth and help you make informed decisions about your protein intake and supplements like whey and pea/rice powder. Listener Sara S. asked about claims that protein powder isn't us...

Are you tired of cutting calories to stay lean? Are you wondering how some people eat more while staying fit? Philip ( @witsandweights )  shares simple, effective ways to help you burn an extra 500-1,000 calories daily—all through sustainable lifestyle tweaks. Learn how to fire up your metabolism, feel more energized, and efficiently work towards your fitness goals. Philip breaks down four key are...

To celebrate my 44th birthday, I find myself reflecting on the winding road to health and wellness, sharing my deepest (but not darkest) thoughts with all of you! In this completely unscripted, rambling bonus episode, you'll learn about: The importance of flexible, resilient systems over "perfect" plans How recovery becomes more crucial than training volume after 40 Current training...

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 aren’t 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...

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 l...

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 there’s a smarter, healthier way to achieve sustainable fat loss? Philip ( @witsandweights ) explores the truth behind metabolic adaptation and the science of extreme weight loss, as seen on The Biggest Loser. Discover why c...

Welcome to another Weird Q&A, where 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: 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 r...

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 thes...

"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 – 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...

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? Philip ( @witsandweights ) dives into the psychology of motivation and the hidden forces that drive our behaviors. You’ll learn why relying on willpower isn’t a sustainable strategy and discover seven...

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...

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 fi...

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...

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? 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'...

The last "Weird Q&A" was so popular we're doing another one! 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: 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?...

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? 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 br...

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...

Do you find yourself torn between low-carb diets and pro-carb philosophies? Are you frustrated by conflicting advice about carbs and wondering what’s 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 aren’t the enemy—or the magic cure—when it comes to your health and physi...

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? 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 experi...

Struggling to stick to your fat loss meal plan? Or any nutrition plan? Learn how the engineering concept of Kaizen – continuous improvement through small changes – 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 g...

Do you skip the gym, even though you know how amazing you’ll 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 it’s not about laziness or willpower.  He covers the science of motivation, the misalignment between goals and actions, and how to f...

In this new type of bonus episode called 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: 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 hel...

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? 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...

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 understa...

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,...