Wits & Weights | Strength Training & Fat Loss Over 40

How can a small guy deadlift more than the big guy, or why does your smaller friend never seem to gain weight no matter how much they eat? And what does this mean for your lifting and calorie targets? Discover the science behind these phenomena as we delve into the fascinating world of scaling laws and their impact on fitness and body mechanics. We break down the principles governing strength, pow...

Nutrition can be overwhelming: from calories and macros to saturated fats, fiber, micronutrients, and meal timing. But what if you ONLY tracked macros? Is that enough for a diet that supports your health and physique? In this episode, Philip ( @witsandweights ) breaks down why tracking macros might be all you need to rebalance your diet and set the stage for long-term success. If you're ready...

What does it ACTUALLY take to achieve a lean, ripped, shredded physique? Join Philip ( @witsandweights ) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness. In this episode, Philip and his guests explore the rigorous journey of...

What if you could get FASTER results with your physique development by spending most of your time on something very few people put much energy into? What if spending less time goal-setting, researching, planning, and designing your training and nutrition routine could actually lead to BETTER results? Are you a perfectionist getting stuck in analysis paralysis or stubbornly being "consistent&q...

Are you tired of endless yo-yo dieting or struggling to get through a fat-loss phase? What if there was a smarter way to get lean that works with your body and not against it? In today’s episode, Philip ( @witsandweights ) shares his personal stair-step fat loss process, designed to help you achieve your goals while dealing with life’s challenges, like recovering from an injury or sluggish metabol...

Are you a woman over 50 looking to hit your fitness goals, get strong, and have fun along the way? Have you ever wondered how you can integrate fitness into your busy life without feeling overwhelmed? In this episode, Philip ( @witsandweights ) welcomes Pam Sherman, a fitness expert with 27 years of experience. Pam is passionate about women’s health and wellness, and today, she shares her insights...

What if doing LESS is the answer to more results overall...your fitness, training, nutrition, and anything else going on in your life? Imagine achieving 80% of your fitness goals with just 20% of your efforts. Today is the first Wednesday episode where we apply engineering frameworks to evidence-based fitness. After all, engineers have made it their craft to optimize results with as few resources...

Have you ever dreamed of running a marathon but felt it was impossible due to your weight or fitness level? Or that lots of cardio will kill your muscle and gains? Discover how Ben went from 280 pounds to qualifying for the Boston Marathon at 55 without losing muscle mass. In this episode, Philip ( @witsandweights ) interviews Ben Lewis, who began his fitness journey at 52, weighing over 280 pound...

Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength. Philip ( @witsandweights ) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe y...

Are certain exercises are too risky for women, especially as they age? Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine. Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age? Let's break down the scien...

Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans? In this episode, Philip ( @witsandweights ) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabo...

Have you ever wondered why, despite all your efforts, you're not seeing the results you want in your fitness? Today, we're exposing a sneaky little habit that's sabotaging your progress, whether you are aiming for fat loss, muscle gain or any other health goal. What is this progress-killing behavior and, more importantly, how can you overcome it to finally achieve the results you&ap...

Are seed oils really the evil villain they're made out to be? 😈 Let's dissect this heated debate and clear the air. I'm responding to a scathing one-star review accusing me of being "anti-science" and in cahoots with Big Food (seriously, where are my checks! 🤑💵). Related episode about seed oils: → Quick Wits: Seed Oils Aren't the Problem I stand firm on my evidence...

Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body? Today, Philip ( @witsandweights ) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical ac...

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward? Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is...

Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey? Today, Philip ( @witsandweights ) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss nutrition strategies to lose fat aggressively, the benefits of higher protein intake, how lifting weights changes the equation, and o...

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right? But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why i...

Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories? Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and...

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business? Today, Philip ( @witsandweights ) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control...

Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, than...

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy? In this episode, Philip ( @witsandweights ) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that cov...

Sustainable dieting. Is that an oxymoron or is it the key to lasting results? Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul. Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indef...

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them? Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is...

Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles?  Join Philip ( @witsandweights ) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-...

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misse...