Wits & Weights | Strength Training & Fat Loss Over 40

Join WWPU (Wits & Weights Physique University) to learn evidence-based approaches to building muscle and losing fat at any age. From strategies for women during peri/postmenopause to step-by-step systems for body composition... all designed to help you achieve your goals without confusion or misinformation. Learn more: https://witsandweights.com/physique -- "You can't build muscle du...

Sign up for the Fat Loss Blitz challenge to lose 3-7 pounds of fat in 2 weeks for the summer: http://witsandweights.com/physique -- Is there a FASTER way to lose fat without sacrificing your hard-earned muscle?  Yes! It's called the "micro-cut" and the goal is to lose between 3 and 7 lbs of fat in just 2 weeks. But there's a catch... Rapid fat loss is a more aggressive alternat...

Submit a question for the podcast (and get a personal reply plus a shoutout) at witsandweights.com/question -- Ever feel like your strength training goals are slipping away because of nagging injuries or mobility limitations?  That persistent shoulder pain during pressing, the foot injury that flares up when walking, or those mobility restrictions that make certain movements feel impossible can be...

Ever wonder why you keep eating when you're not actually hungry?  The battle between emotions and rational decisions plays out most visibly in our eating habits, causing you to go "off track" (and sometimes way "off the rails"). Sound familiar? Today's episode explores emotional eating through a completely different lens... using data and structure to identify pattern...

Get the other part of this conversation on Anna’s podcast “Get Strong and Healthy” where Philip breaks down how to train for aesthetics without sacrificing your health. -- Are you healthy just because you look the part? Strong from the outside but running on empty? Chasing steps, supplements, and skinny without feeling your best? If you’ve been chasing surface-level goals, it might be time to reth...

Book your FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and nutrition approach or go to witsandweights.com and click "Free Nutrition Audit" -- Feeling stuck between competing fitness goals? Unsure whether to focus on fat loss, muscle building, or maintenance? In this episode, I share a real live recording of a 15-minute Rapid Nut...

Is fat loss really made in the kitchen (combined with strength training)? Or do we have it backward? This episode examines why building muscle must be your first priority for any successful physique transformation... even before worrying about calorie deficits or macros. You'll discover how strength training creates the metabolic foundation that makes fat loss dramatically easier, why muscle...

→ Join Physique University: https://physique.witsandweights.com/ -- The advice to "just put in the reps" sounds motivating, but does it always work? Today I'm sharing something interesting, something sad, and calling some people out. 💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose...

Get the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths! -- Think fasting fixes everything? That carbs are the enemy? Or that intuitive eating is where everyone should start? You’re not alone. You're being misled by an industry built on half-truths. Today, Isaiah Mitchell, the owner of Relentless Pursuit Coaching and host of the &quot...

Join Wits & Weights Physique University and get 2 weeks free plus access to your first challenge. Transform your physique in a way that optimizes both health and aesthetics with a personalized nutrition plan and workout programs that align with your goals. Go to  witsandweights.com/physique -- Feeling guilty about wanting to look good? To have visible abs, a perky butt, or bulging biceps? It&a...

Download your free Nutrition 101 for Body Composition guide at witsandweights.com/free to learn exactly how to set up your macros (including CARBS!), calories, and meal timing to support your metabolism. -- Your "healthy" low-carb diet might be secretly working against you by elevating your stress hormones and slowing your metabolism. Beyond the immediate effects of energy crashes and st...

Get my free Ultimate Home Gym Guide with exact equipment recommendations, budget breakdowns, and sample layouts: https://www.witsandweights.com/free/ultimate-home-gym-guide -- Imagine waking up, throwing on your favorite workout clothes, and walking just a few steps to your fully-equipped personal training space.  No commute, no waiting for equipment, no membership fees—just you and the weights, r...

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. – Is macro tracking hiding the real reason you're stuck? What if ditching calorie counting helped you lose more fat, without the burnout? I’m joined by Christina McClurken (aka Your Healthy Bestie), a for...

Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition -- Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")? Jeff Hoeh...

Get your free 15-minute Rapid Nutrition Assessment to identify your biggest nutrition challenge and get a personalized action plan to optimize your approach, whether you're considering GLP-1s, currently using them, or transitioning off (or go to witsandweights.com and click "Free Nutrition Audit") -- Millions of people are experiencing dramatic weight loss results with GLP-1 medicat...

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. – Are you putting in the work, but muscle growth feels impossible?  Are you secretly blaming hormones, age, or your DNA? What if your struggle isn't about effort but about your approach? I interview Holly...

Get your free 2-week trial of Physique University where I teach a complete system for transforming your body using evidence-based strategies and engineering principles. Go to witsandweights.com/physique -- You've tried following your calories and macros perfectly, the "perfect" fat loss plan, a meal plan, or a diet where you have to eat specific foods or eat at certain times (like k...

Get your free Nutrition 101 for Body Composition guide to setup your diet, calories, macros, meal timing/frequency, and more for fat loss, muscle building, and maintenance or go to witsandweights.com/free -- Is your metabolism REALLY low? If you've been doing everything right... strength training consistently, eating well, walking 8-10K steps daily, managing stress and sleep... Yet your metab...

You’re tracking your macros, crushing your lifts, and doing everything right. So why aren’t you seeing results? What’s holding you back? I bring on Adam Badger to dig deep into how stress can completely override even the best fitness strategies. We talk about strategies on how to break plateaus, uncover emotional patterns that sabotage progress, and build habits to manage stress. Adam Badger is a...

Get the other part of this conversation on Sarah's podcast "Don't Call Me Skinny" to hear Philip discussing the data/systems side of emotional eating -- Ever find yourself demolishing a pint of ice cream after a stressful day even though you weren't physically hungry? Your problem isn't lack of willpower – it's invisible emotional triggers hijacking your eating d...

Join Wits & Weights Physique University with 2 weeks FREE + your first challenge free -- Discover whether your metabolism actually slows down with age and what's really causing those body composition changes you're experiencing. Learn 8 evidence-based strategies to maintain or even boost your metabolism regardless of age. Main Takeaways: The surprising truth about metabolism and agin...

Download my free Fat Loss & Muscle Gain Nutrition guide to setup your calories, macros, meal timing, and more to eliminate the guesswork and improve your physique and body composition. — Feeling overwhelmed, burnt out, or stuck in your head? What if the key to unlocking your mental resilience isn’t talk therapy but lifting weights? I talk to Amanda Nigg, aka the FarmFit Momma, about how streng...

Submit your question and get featured on a future Q&A or dedicated episode or go to witsandweights.com/question --- It's our 300th episode, so we're doing an epic Q&A! Like King Leonidas facing the Persian army, we're battling fitness misinformation with 30 razor-sharp answers to your most burning questions. I'm tackling supplement efficacy, training myths, nutrition co...

Try MacroFactor for free with code WITSANDWEIGHTS . -- Meticulously tracking your food but still not seeing results? You're not alone—and it's probably not your fault.  Most calorie tracking and food logging apps are fundamentally flawed, using static formulas that never adjust to your body's changing metabolism.  When you sign up for MyFitnessPal, Lose It, or Chronometer, they calc...

Download my new Strength Training for Hormone Health guide to optimize hormones, boost your metabolism, and maintain muscle mass for life. — Does your menstrual cycle impact how you should train and eat? Or is "cycle syncing" another wellness trend designed to sell programs? Dietitian Jillian Greaves and I cut through the cycle syncing hype - what works, what's just marketing hype,...