Wits & Weights | Strength Training & Fat Loss Over 40

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 no...

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. Di...

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. Philip ( @witsandweights )  exposes the weight loss myth that has plag...

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...

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? Philip ( @witsandweights ) dives into the fascinating world of neuroscience and body composition with special guest Dr. Stephan Gu...

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 gi...

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? Philip ( @witsandweights ) breaks down the science behind strength and muscle loss during a calorie deficit, revealing how to maintain your g...

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,...

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'l...

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...

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 sha...

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 my...

Are your personal spaces getting in the way of consistency with your nutrition or training? 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? Sort Set in order Shine Standardize Sustain Safety Listen to the ep...

Eat these five superfoods and lose 20 pounds by next week! Grabs your attention, doesn't it? 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 my...

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. 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...

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"? 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...

Just eat more food and you'll lose the weight! This advice has been floating around the fitness industry for years and it still persists. Today, we are going to use an engineering concept called the Iron Triangle to show why this idea doesn't hold up. What looks like "eating more" might actually be your first step toward effective fat loss, but not for the reasons you might exp...

Is the fear of getting bulky holding you back from lifting heavy weights? Are you confused by all the mixed messages about how strength training affects a woman’s body? Do you wonder if strength training will give you that lean, toned look or make you bulk up? Philip ( @witsandweights ) shatters the myths and uncovers the truth about how lifting really impacts your physique. Whether you’re aiming...

Have you ever wondered how celebrities achieve jaw-dropping physical transformations for blockbuster roles? What if you could unlock their secrets and apply them to your own fitness journey? Imagine sculpting the body of your dreams with practical, totally doable strategies. Today, Philip ( @witsandweights ) chats with Obi Obadike, the powerhouse trainer behind A-listers like Steve Harvey and Morr...

How do Olympic athletes achieve peak performance while optimizing their body composition? The 2024 Paris Olympics are in the final stretch this week, so we're celebrating with this special themed episode! Olympic athletes (and most athletes) strategically cycle their nutrition to achieve the targeted goal at the targeted time. We're applying this concept to YOUR goals (on YOUR schedule),...

Are you tired of hitting roadblocks in your fitness journey? Do you wonder if some of your fitness and nutrition beliefs might be holding you back? In this milestone 200th episode of Wits & Weights, host Philip ( @witsandweights ) pulls back the curtain on the biggest surprises that can transform your approach to health and fitness. Get ready to challenge what you think you know and discover p...

Have you ever felt like you're stuck between conflicting fitness goals? Maybe you're trying to drop fat while increasing strength or lean out while building muscle. What if you didn't have to choose? In this episode, Philip ( @witsandweights ) jumps into a real conversation with Jazz, a powerlifter just eight weeks from competition struggling to break through a scale weight barrier...

Are you pushing yourself to the limit in the gym, chasing PRs, but worried about the toll it's taking on your joints and tendons (knees, elbows, shoulders)? What if there was a way to keep making progress without risking nagging injuries? Discover how the engineering principle of Fatigue Failure can help you avoid injuries like tendonitis, bursitis, and tendon tears to keep you lifting for ye...

Do you want to lose 10-30 pounds of fat without sacrificing muscle or energy? Do you know the common pitfalls that derail fat loss and how to avoid them? Are you ready to learn the smarter, more efficient approach to your first cut? Today, Philip ( @witsandweights ) dives into a smarter and more efficient approach to help you lose fat during your first successful cut, dropping 10 to 30 pounds with...

Are those late-night cravings for ice cream sabotaging your fitness goals? Do you struggle to tell the difference between real hunger and emotional eating? Have you ever wondered if there's a way to manage cravings without relying on willpower alone? In this episode, Philip ( @witsandweights ) sits down with Dr. Judson Brewer, a renowned neuroscientist from Brown University, to unlock the sec...