Wits & Weights | Strength Training & Fat Loss Over 40

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever? Today, Philip ( @witsandweights ) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough. Philip explains why the common weight loss advice to "ea...

What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals? In today's Quick Wits as we explore this little shift in your approach that will give you massive results. -- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. T...

This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human . Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success,...

What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode. Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip ( @witsandweights ) invited him to the show to share his insights on wh...

When it comes to long-term health, vitality, body composition and avoiding metabolic disease and obesity, there is one thing that matters above all and is a complete game changer... It's NOT weight loss. Forget what you've been told about weight loss being the holy grail of health. This episode is set to revolutionize your perspective on fitness and vitality. There is an unsung hero of o...

Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip  ( @witsandweights ) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He...

Don't eat this, don't eat that. Are you sick and tired of all the don'ts when it comes to diet? All the no's and the can't's and the bad's? We're getting rid of all of that. We're going to flip things around and explore additive nutrition. This is a liberating, freeing approach to focusing on what to ADD IN your diet rather than what to cut out...on tod...

Are you frustrated with a lack of progress, even though you've been working hard? Maybe you've been going to the gym, tracking your food, or trying to improve your diet. In this episode, Philip is going to introduce something to you that's coming out soon that could very well change the way that you approach your fitness journey forever, not just physically, but also mentally, with...

What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and mo...

Want the secret to designing a fat loss diet that preserves muscle while shredding pounds? Today we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery. We're going to walk through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick...instead o...

What would it take to lose 1,000 pounds? Find out the surprising truth about dieting and discover a radically different, evidence-based approach to transforming your body composition. In this episode, Philip ( @witsandweights ) talks about breaking the cycle of dieting and weight regain, strength training, and mindset shifts. It is not another quick fix or fad diet but a method that prioritizes lo...

What is the secret to sculpting eye-catching six-pack abs? It is not just about dieting. Abs can be made in the kitchen to an extent, but in this episode we are going to dive into 5 practical strategies that we use in our evidence-based coaching to help clients achieve a strong, shredded and functional core. Get you FREE copy of the March 2024 Issue of Body By Science by joining our Insiders List...

This conversation is from my appearance on Karen Martel’s  The Hormone Solution Podcast . Karen invited me on her podcast to discuss the unique challenges and opportunities women over 40 face when it comes to nutrition, fitness, and hormonal health. We covered a LOT of relevant topics, like common diet myths and personalized strategies to help women maintain energy, muscle mass, and metabolic heal...

Can you regain your energy and strength while losing inches to turn back the clock by 10-15 years or more? Today, Philip  ( @witsandweights )  speaks with Brian Gryn, host of the "Get Lean, Eat Clean" podcast, author of "The Stepladder System," and the go-to guy for men over 40 who want to improve their health. Like Philip, he shares no-nonsense, practical fitness and nutrition...

I can't tell you how many times somebody said, "but my body fat scale says I'm 22% body fat!" If you are relying on gadgets and devices to measure body fat, it might be time for a reality check. We're going to explore the accuracy of these devices and what you should be doing instead on today's Quick Wits. Shout out to Veronica in the Wits & Weights Facebook commu...

Have you ever felt dismissed by a healthcare professional when discussing your symptoms? What strategies can women use to advocate for themselves in the face of gaslighting? WARNING: This episode may contain discussions of medical trauma, sexual assault, and gaslighting within the healthcare system. If you're sensitive to these topics or feeling vulnerable, please listen with care, or feel fr...

Do you think you're strong, or perhaps you're not sure? Let's put that strength into perspective. Today we're going to dive into relative strength standards! We're going to look at some of the numbers and what exactly they mean for you in today's Quick Wits. Shout out to Carl B. for suggesting this topic! Today we navigate the landscape of what it means to be 'st...

You spoke, and we listened! Today, we're diving into the results of our first-ever Wits & Weights Podcast Listener Survey. Tune in to find out what we learned about you, our amazing audience, and how your feedback is shaping the future of the show. And stick around until the end where I’ll be announcing the 5 winners of our survey prizes. This was livestreamed in the free Wits & Weigh...

Want to unlock time-efficient muscle growth? Tune in as Jordan Lips spills the secrets of hypertrophy optimization and the truth about metabolic adaptation! Today, Philip ( @witsandweights ) is joined by personal trainer, ex-gym owner, and MNU Certified Nutritionist Jordan Lips, who works exclusively online with people who want to get healthier across a broad range of goals. Philip invited Jordan...

If you are chasing muscle growth, there is one principle above all others that you just can't ignore if you want to see gains (and it's not progressive overload!). We uncover the non-negotiable secret of getting stronger on today's Quick Wits. It's time to learn why THIS is the cornerstone for building strength, surpassing even the well-touted concept of progressive overload. I...

Today, Philip ( @witsandweights ) hosts a live training with the Wits and Weights community . He shares how he built 10 more pounds of muscle at 43 and your complete nutrition and training blueprint for doing the same thing. He discusses why you would want to gain weight on purpose (and why body recomp or a bulk beats trying to lose fat first), the role of lifting weights in the process, and the e...

Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio. Learn why engaging in THESE cardiovascular exercises can make your body work overtime to a...

This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio . One of my long-time training coaches, Andrew invited me on to talk all things evidence-based fitness and flexible dieting. We discussed the intricacies of nutrition and fat loss, how to optimize your lifestyle for the best body composition, and my thoughts on tracking, what foods to eat, what to focus on fir...

How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy gut microbiome to enhance fat loss and improve body composition? In this episode, Philip  ( @witsandweights ) speaks with Josh Dech, an ex-paramedic and Holistic Nutritionist specializing in gut health. They explore the complex, often misunder...

If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength, and muscle for life! We dissect the common misconception that sheer drive is all you need to smash personal records and upgrade your physique. If you're ready to break that plateau and start making strides that stick, tune in and tr...