Wits & Weights | Strength Training & Fat Loss Over 40

Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Today, Philip ( @witsandweights ) challenges the cheat meal mentality and helps you reframe the language around it. He talks about exploring a more balanced and sustainable approach to eating to help you say goodbye to food guilt and cheat meals and hello to a healthier em...

Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that seemed suspect until Jeff Nippard brought it up recently and explained how it could be an effective training technique. Philip ( @witsandweights ) gets into long-length partials on today's Quick Wits! Jeff Nippard’s YouTube video --- “Quick...

This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life , where we tackled some of the confusion around nutrition and training. Learn the steps that helped me achieve sustainable food freedom after years of yo-yo dieting.  As always, we reveal myth-busting fitness truths and proven mindset shifts for real physical and mental transform...

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Find out the surprising truth in today's episode! Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and even...

Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff. Philip ( @witsandweights ) dives into his top 4 exercises for building strong, sculpted shoulders in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an act...

Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip ( @witsandweights ) debunks the low-protein myth hitting the circuit that says if you want to live longer, you need to eat a LOW PROTEIN diet. Even if it tacked on a couple of years, a low-protein diet would destroy your quality of life and your health span in those years you do have left, assuming i...

We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free! Tune in to today's Quick Wits to learn about this special surprise... Spoiler alert: here's the link Philip ( @witsandweights ) mentions in the episode: https://www.witsandweights.com/bonus Click here to make sure you don't miss the FREE BONUS CONTENT from big-name guests dropped...

Should you train through soreness or will that hinder your progress? The question we're answering is: "I’m wondering what happens if I’m still sore from a previous workout on a day I’m scheduled to train. For context – I am training 3 days a week (full body) with dumbbells at home (not ideal but making the best with what I have available to me at the moment). I’ve been training for appro...

What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip ( @witsandweights ) is joined by Rebecca Whitman, an International best-selling author and top-ranked podcast host. Rebecca shares her philosophy of the 7 Pillars of Abundance, challenging you to rethink how to balance your life, emphasizing the physical abundance pi...

Are you ready to build a chest that commands attention? Philip ( @witsandweights ) reveals his 4 go-to exercises for a sculpted, powerful chest in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation. These mini-episodes give you practical advice on fitness, training, and...

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively? In this episode, Philip ( @witsandweights ) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover...

Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out of your workouts without burning out? Philip ( @witsandweights ) dives into Dr Mike Israetel's stimulus-to-fatigue ratio (SFR) concept, which is all about smart training for optimal gains, on today's Quick Wits. Unleash th...

How do you know if you're lifting heavy enough to build muscle? Find out in today's Weekend Q&A bonus episode. --- This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend. These questions are taken from the weekly #AskPhilip thread in our free Wit...

Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss?   In today’s episode, Philip ( @witsandweights ) welcomes back Karen Martel, a Certified Hormone Specialist and Transformational Nutrition Coach who has helped many women find new vibrancy through hormone awareness and optimization, especially...

If you want a stronger, more-defined back, tune in as Philip ( @witsandweights ) reveals his top 4 favorite lifts for building a powerful back. This is the first in a weekly series of Quick Wits devoted to Philip's favorite lifts for each body part and muscle group. Follow the show in your podcast app to get the other episodes in this Lifting for Muscle Series! --- “Quick Wits” are short, 3-5...

Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back?   Happy New Year! In this first episode of 2024, Philip  ( @witsandweights ) talks about stress, its impact on health and fitness goals, and how to reduce or cope with it effectively. He gives a lot of attention to nutrition, training, and ev...

New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February? Philip ( @witsandweights ) takes a different approach called the anti-resolution resolution. We're going to kick tradition to the curb together on today's Quick Wits. Say goodbye to the same old New Year's resolutions that fizzle out before Valenti...

(This is a re-run of Ep 69 . Originally aired on May 12, 2023.) Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time? I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the...

As we close out the year, enjoy this surprise bonus episode! Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes. Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perfor...

(This is a re-run of Ep 40 . Originally aired on January 10, 2023)   Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.   You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably...

How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals? In this episode, Philip  ( @witsandweights ) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness...

What if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let's talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today&ap...

Today, Philip  ( @witsandweights ) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Ge...

Does excess protein in a meal just turn into sugar or get stored as fat? Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits. Ever pondered over the fate of 'too much' protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and...

Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle? Philip ( @witsandweights )  is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniqu...