Wits & Weights | Strength Training & Fat Loss Over 40

Today's episode was an answer to a question posted in the Wits & Weights Facebook community as part of the #AskPhilip weekly thread where I answer member questions live every Friday. If that sounds like something that would help you too, search for Wits & Weights on Facebook or click here to join the group. It’s totally free and you’ll have the chance to ask me specific questions for...

Today I have the pleasure of talking to Brandon DaCruz for his second appearance on the show. Brandon is an online nutrition and physique coach, educator, internationally published fitness model, and National Level NPC competitor. He uses an evidence-based approach to help his clients achieve their goals sustainably. On episode 58, we talked about energy flux and the high energy flux lifestyle, wh...

Today, we are going to explore the value of using a food logging app as a tool to serve you in reaching your health and physique goals, and how many people hate the idea of food tracking because most apps completely fail in this mission. I'll discuss the importance of food logging, what the science says, and why most food logging apps fail, not just in features and usability but also because...

Today is all about FUN, a FUN-ctionally fit life with my guest Dai Manuel. You’ll learn how to balance personal and professional roles while prioritizing fitness. We’ll explore the concept of what “optimal” means in fitness and life, the role of ‘fun’ in fitness, and practical strategies for finding balance while living a fit life. Known for his award-winning digital thought leadership and best-se...

Today’s episode is about reverse dieting. This popular but controversial concept claims to boost metabolism, prevent weight regain, and make future weight loss easier by gradually increasing calorie intake after a period of calorie restriction. I will discuss why reverse dieting does not work as advertised, the misconceptions behind it, and an alternative to reverse dieting that is more adaptive,...

This bonus episode is from my appearance on Lisa Franz’s podcast, Nutrition & Life , where we discussed the principles of strength training and nutrition for people over 40. Lisa was also on my show back on episode 75, “How to End the Extreme Diet Cycle and Embrace Balance,” so check that out. Enjoy the episode!  💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men...

Today, I’m excited to share a motivating chat with Carol, my client. She’s a teacher, a mom of two wonderful kids, and a happy wife for 26 years. When she’s not in the classroom, Carol might be walking on the local greenway, hiking, reading, cooking, baking, or practicing yoga.  But what impresses me most is her passion for strength training, which shows her commitment and perseverance. Carol achi...

In today’s episode, I have the utmost pleasure of talking to the one and only Mike Matthews, a legend in the fitness industry, a bestselling author, and a successful entrepreneur who has helped countless people transform their bodies and health with his no-nonsense, science-based advice. You’ll learn about his fitness philosophy and advice on topics from training for older lifters to nutrition and...

Today, we're talking about living an alcohol-free life with Karolina Rzadkowolska, an alcohol-free empowerment expert. We are unpacking the realities and myths around alcohol consumption, its impact on our physical and mental health, and whether it is actually serving you. You will learn about effective strategies to change drinking habits, cope with social situations, and relieve stress with...

Today we are speaking with Dr. Bill Campbell, whose work I've followed for a few years, including his monthly research review Body by Science. We are tackling five very important topics related to improving your body composition to get the physique you want, including how consuming highly processed foods impacts your goals, the effectiveness of a rapid fat loss phase, why weight plateaus occu...

Today for episode 91, titled “Protein Misconceptions and Strategies for Fat Loss, Muscle Growth, and Optimal Health,” we are discussing the wide-ranging benefits of protein, its pivotal role in enhancing satiety, preserving lean mass, boosting metabolism, supporting muscle recovery, and improving body composition, especially as you age. We’ll uncover surprising facts about protein about the ‘Anabo...

Today, for episode 90, we are doing a Q&A to answer 11 questions on everything from calorie tracking to how often you should weigh yourself to building muscle over 40 and lots more nutrition-related questions. We hope you’ll find this episode informative and helpful. Remember that there’s no such thing as a silly question, so don’t be afraid to ask! __________ Click here to apply for coaching!...

This conversation is from my appearance on Marc Paisant’s podcast, 6AM Run, where we discussed nutritional periodization, emotional eating, reframing your food choices, strength training and body composition, and lots more. Episode resources: Marc Paisant on IG 6AM Run Podcast 💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to...

Joining me on the show is Dr. Ryan Peebles, a Doctor of Physical Therapy, to talk about a topic that many people have experience with, myself included, and that is lower back pain. You'll learn about the "deep core" and why it's the key to reversing back pain. We will discuss how age, lifestyle, stress,  and heavy lifting impact our lower backs. We will also discuss the pros an...

Today, for episode 88, titled “Break the Cycle of Body Fat Overshooting for a Stronger, Leaner, and Healthier Physique,” we are diving into body fat overshooting, which is potentially the most important phenomenon to understand when it comes to body composition in the context of manipulating your nutrition. If you’ve tried many diets over the years with little success, feel like your metabolism is...

Today we're diving into the power of leaning into the future, embracing your future self, and becoming an alpha in order to win in life with my guest, Ashton Levarek. Ashton will reveal the importance of reframing our memories and interpretations, using positive visualization, and how to measure progress toward becoming our ideal selves. We’ll also explore the concept of being an alpha and it...

Today I have the pleasure of speaking with Steph Gaudreau, sports nutritionist and lifting coach. I learned about Steph through her podcast, Fuel Your Strength, and was immediately drawn in by her practical science-backed advice for women over 40 who want to step into their strength and her philosophy that “lifting weights is a catalyst for a more expansive life.” In today's episode, Steph Ga...

Today I am chatting with certified personal trainer and mental health advocate Marc Paisant. You’ll learn how Marc turned adversity into a mission to raise mental health awareness, including the essential role of physical fitness in maintaining mental health and the importance of seeking support and maintaining balance. We’ll explore misconceptions about and how we end the stigma surrounding menta...

Can you supercharge your metabolism and maximize fat loss with LESS exercise? In today's episode, we talk about the four key components of metabolism and debunk the myth that more exercise equals more calories burned. We also dive into the drawbacks of over-exercising and the role muscle tissue plays in boosting metabolism. We talk about strength and cardio training, underlining the multiple...

On today’s show, we dive deep into the topic of stress and its connection to emotion, physiology, and physical pain and trauma. We explore the concept of Strauma, and how it affects your well-being. We also discuss the difference between stress management and stress resolution and explore the effectiveness of stress management tools so you can transition from a state of struggle and strife to one...

Today I'm honored to sit down with none other than Andy Morgan, the passionate, knowledgeable, and well-muscled force behind RippedBody.com. Originally from the UK but living in Tokyo, Andy has carved out a very clear path in the crowded world of fitness, and I've learned a ton from his books and online content, which is why I had to invite him on the show. Today you'll learn about...

We are talking today with Darlene Marshall about the fascinating interplay between holistic wellness coaching and positive psychology and how it can help unlock your full potential. We'll go into holistic wellness,  upward spiraling, habit priming, neurological flexibility, and more. I met Darlene through Carl Berryman of Inspired by Impact podcast. I began following her podcast, which explor...

Today we are diving into flexible dieting and evidence-based fitness with nutrition researcher and educator Alan Aragon. You'll learn about the importance of evidence-based practice for the average person looking to improve their health, rigid vs. flexible dietary control, and the practical side of nutrition, such as protein sources, distribution strategies, and anabolic resistance. He addres...

Today’s episode is part of a recent live training I gave to my FREE private Facebook group about using refeeds. What are refeeds, what are the 5 common mistakes people make, and how can you incorporate them successfully as a way to take the edge off during fat loss so you can get to your goal as quickly and painlessly as possible. 👇👇👇 Join our FREE community 👇👇👇 https://www.facebook.com/grou...

Today I have a very special guest with me. Her name is Allie Cass, and she is a former bodybuilding pro turned functional health and fitness coach who helps stressed-out women optimize their metabolism, up-level their mindset, and shift from surviving to thriving. Allie will share her unique perspectives on health and fitness, the importance of the mind-body connection in overcoming health challen...