Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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 "Fat Loss Forever" podcast, dismantles 10 of the most persistent fat loss myths keeping you stuck. From the fasting hype and cardio obsession to hormone blame and the lie that clean eating must be perfect, he brings the science and the nuance to help you stop spinning your wheels. Catch the companion episode of this two-part special collaboration on Isaiah’s podcast where Philip breaks down 10 other myths, including metabolism, fasted cardio, and fat loss over 40.Main Takeaways:Intermittent fasting isn't magic, it only works if it helps you eat fewer caloriesIntuitive eating is a skill you earn, not how you startCardio alone won't get you lean, strength training builds the body you wantCarbs, sugar, and seed oils aren't the enemy, context and calories are kingYour dream body won't fix your life, mindset and habits matter mostTimestamps:03:02 – Myth 1: Intermittent fasting is a magic fat loss method11:25 – Myth 2: Intuitive eating is the best place to start15:47 – Myth 3: Cardio is the key to fat loss22:45 – Myth 4: Carbs make you gain fat31:40 – Myth 5: Lifting makes women bulky35:15 – Myth 6: You must eat clean 100% of the time41:10 – Myth 7 and 8: Sugar and seed oils are toxic51:01 – Myth 9: Hormones are the reason you're not losing fat54:33 – Myth 10: Your dream body will solve everything1:00:01 – OutroGet the other part of this conversation on Isaiah’s podcast “Fat Loss Forever” to hear Philip expose 10 more myths!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/25/25 • 62:35

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's time to shed that unnecessary burden. The fitness industry has created a false dichotomy between training for health versus training for appearance, making many feel ashamed about aesthetic goals. Yet research reveals these pursuits are actually aligned, with the body composition that looks good typically being the same one that optimizes health markers.You'll discover why your desire for a better physique isn't shallow but actually connected to both biological drivers and psychological well-being... and how pursuing reasonable aesthetic goals provides benefits that extend far beyond fitness.Main Takeaways:Health and aesthetics aren't opposing forces; they're complementary goals that largely overlapThe body fat levels considered visually appealing align with optimal health markersPursuing aesthetic goals develops life skills that transfer to other areasBuilding muscle is both aesthetically beneficial and critically important for long-term healthTimestamps: 0:01 - Breaking free from guilt about aesthetics (how you look) 2:22 - The false divide between health and appearance  8:27 - When clients whisper their aesthetic goals 10:17 - The science that connects looks and health 14:06 - Psychological benefits of physique goals 17:11 - The evolutionary reasons we care about looks 22:15 - Balancing aesthetics and health in practice 28:53 - How physique development skills transfer to success in life 34:30 - Embracing both health and aestheticsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/23/25 • 38:57

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 stalled weight loss, emerging research reveals a deeper, more concerning connection between carb restriction, stress hormones, and metabolic health.If you've been experiencing (or want to avoid) energy crashes, stalled fat loss, or feeling unusually stressed, there could be a physiological connection between your carbohydrate intake and cortisol levels that's sabotaging your results.This episode reveals the research-backed connection between low-carb diets and elevated cortisol, and how this hormonal response can trigger a cascade of metabolic effects that make fat loss harder, not easier.Discover the optimal carb approach that supports your metabolism, thyroid function, and training performance while keeping stress hormones in check.Main Takeaways:Low-carb diets trigger a stress response that elevates cortisol, even without a calorie deficitChronically elevated cortisol can suppress hormones and slow your metabolic rateCarb timing can help manage cortisol levelsCarbs should be reintroduced gradually if you've been on a very low-carb dietEpisode Resources:Download the Nutrition 101 for Body Composition guideTry MacroFactor for free with code WITSANDWEIGHTSTimestamps:0:00 - Why low-carb diets might be working against you 2:25 - The hidden connection between carbs, stress, and metabolism 4:13 - How carb restriction increases cortisol levels 7:04 - Impact on thyroid function and metabolic rate 9:39 - What happens to workouts and performance 12:49 - Finding your optimal carb intake 17:23 - Tips to reintroduce (or increase) carbs in your diet 22:58 - The bidirectional relationship between cortisol and metabolismSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/21/25 • 26:50

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, ready when you are. This is the reality of owning a home gym, and it might be more accessible than you think.In this special bonus episode, I'm sharing my complete guide to building a home gym that saves you time, eliminates excuses, and gives you total control over your training environment.We cover everything from the pros and cons of having a home gym to space requirements, flooring options, and equipment recommendations that work for any budget. I'll walk you through exactly what you need to start with (for under $1,000), what to add as you progress, and how to eventually build a complete setup that rivals commercial gyms.Whether you're dealing with limited space, tight budget, or just wanting to eliminate the hassle of commercial gyms, this episode gives you a blueprint to creating your perfect lifting environment at home.Episode Resources:Free Ultimate Home Gym Guide: https://www.witsandweights.com/free/ultimate-home-gym-guideTimestamps:2:40 - Pros and cons of a home gym10:10 - Space requirements and location16:15 - Flooring options (including a very inexpensive, quick hack)18:50 - The "core 4" basic equipment to get started32:52 - Additional equipment as you become more advanced41:29 - Premium equipment for the ultimate setupSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/19/25 • 47:24

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 former physical therapist turned functional nutritionist. She shares her system that helps burned-out dieters lose fat without logging every gram. You’ll learn why traditional tracking might be the wrong solution, how to reconnect with your body’s hunger signals, and what six metabolic pillars can completely change your approach to fat loss.Christina McClurken is a functional nutritionist specializing in women's metabolic health. Creator of the Metabolic Revival Method, she focuses on helping women break free from diet culture using six foundational pillars. Her no-number tracking system helps clients reduce stress while still making sustainable progress toward fat loss.Today, you’ll learn all about:05:21 - Christina’s six pillars of metabolism06:46 - How to track food without numbers09:42 - Daily weighing as a learning tool12:38 - Using plate structure for portion control17:29 - When is someone ready for fat loss?20:59 - How blood sugar affects hunger and cravings24:37 - Movement, muscle, and blood sugar balance27:58 - The role of indulgent foods in weight loss29:03 - Dealing with metabolic adaptation 37:46 - The truth about stress and nervous system regulation44:48 - Gut health as a vital part of fat loss54:36 - The #1 habit for fat loss success58:55 - OutroEpisode resources:Website: yourhealthybestie.comInstagram: @its_christina_mcclurken Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/18/25 • 60:15

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 Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create an environment for body recomp at maintenance. You'll learn the realities of this approach and who will benefit most from it.This is one part of a special two-part collaboration. Don't miss the companion episode on Jeff's podcast where Philip covers slightly more aggressive approaches to body recomp.Main Takeaways:Is body recomposition at maintenance actually possible, and for whom?The surprising truth about what happens to your weight during successful recompositionWhy your training approach matters more than you might thinkThe often-overlooked nutritional strategy that can make or break your resultsHow tracking progress differs when you're not focused on weight loss or gainThe hidden lifestyle factors that determine your recomp successWhy the maintenance approach might be more sustainable than traditional methodsTimestamps:0:01 - What is "body recomp" at maintenance?3:03 - The science behind simultaneous fat loss and muscle gain5:28 - Who body recomposition at maintenance works best for 10:17 - Maintenance vs. slight surplus for muscle building 14:09 - Common problems and pitfalls with the maintenance approach 20:20 - How to track progress when the scale isn't changing much 24:45 - The value of tracking weight as data 28:19 - The role of lifestyle factors in successful body recompositionListen to the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recompositionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/16/25 • 33:42

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 medications like Ozempic, Wegovy, and Mounjaro, but there's a catch that many doctors aren't discussing: without the right approach, up to 40% of that weight loss could be coming from muscle, not fat.This episode gives you a blueprint for maximizing the benefits of these medications while protecting your metabolism, strength, and long-term results. Today I'm sharing practical, evidence-based strategies to preserve muscle while maximizing fat loss on these powerful appesite-suppressing medications, including how to adjust your nutrition, training, and lifestyle to maintain those results even after you stop.Main Takeaways:GLP-1 medications aid weight loss primarily through appetite suppressionMuscle loss isn't caused by the medications but by rapid weight loss without interventionResistance training and sufficient protein intake are non-negotiable for preserving muscle massPlan your transition off medication well in advance with a strategic approachEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSTimestamps: 0:01 - Understanding GLP-1 medications and body composition6:29 - Protein and nutrition strategies10:14 - Micronutrients and tracking calories12:10 - Why resistance training is essential16:02 - Managing energy levels and strength training16:47 - Planning for reducing or coming off GLP-1 medications21:56 - Body recompositionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/14/25 • 28:37

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 Baxter, world champion bodybuilder and registered dietitian to cut through the misinformation and reveal the real strategies you need. Forget the hours in the gym and obsessive calorie counting. We'll uncover why women often plateau, the truth about hormonal changes, and how to optimize your training for maximum impact with limited time. Holly Baxter is a two-time world champion natural bodybuilder, IFBB Bikini Pro, and accredited practicing dietitian with over 13 years of experience. She’s the founder of Be A Fit, a training and nutrition app designed to support women with evidence-based programs and macro-friendly recipes. Holly is known for her honest, science-first approach to helping women transform their physiques and relationship with food.Today, you’ll learn all about:03:18 - Fear of bulking, disordered eating, and the identity trap07:24 - The differences in how women build muscle11:47 - Menopause and muscle-building21:33 - Smart training approaches for older or less confident lifters26:25 - Is periodization necessary for hypertrophy?33:39 - How your training phase affects your results41:14 - Top 3 principles for your first serious build47:09 - What to track during a long-term building phase53:57 - Minimum effective dose training for hypertrophy57:40 - Inside Holly’s new fitness app, Be A Fit59:05 - OutroEpisode resources:Holly’s App: BiaFitYouTube: @HollyTBaxterInstagram: @hollytbaxter Related Episode: 10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/11/25 • 60:54

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 keto, carnivore, or intermittent fasting)...But then life happens and you fall short. Why do these approaches consistently fail? And what should you do instead?Today I introduce the powerful engineering concept of Black Line vs Blue Line thinking that completely transforms how we approach nutrition plans. You'll discover why perfection isn't just unnecessary... it's actually working against you.This episode provides a framework that aligns with both human psychology and the realities of daily life. You'll learn to build intelligent flexibility into your nutrition plan, navigate challenging scenarios like social events and travel, and transform your relationship with food!Main Takeaways:The Black Line represents the "perfect plan" while the Blue Line represents what actually happens in real-world executionSuccess comes from skillfully navigating deviations, not eliminating themRigid plans create all-or-nothing thinking that leads to the "diet spiral"Building adaptation skills is more valuable than strict adherenceStrategic flexibility accelerates results rather than slowing them downTimestamps:0:01 - The problem with plans  3:57 - The Black Line vs. Blue Line concept 7:19 - Why rigid nutrition plans typically fail  14:11 - Design with flexibility from the start 15:46 - "If/then" frameworks for common scenarios 17:49 - Your hierarchy of nutrition priorities 19:41 - The 80/20 principle 21:05 - Pre-planned contingencies 22:31 - Mindful deviation 23:42 - Momentum vs. perfectionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/9/25 • 32:19

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 metabolism seems stubbornly slower than everyone else's...This episode will help you create a successful fat loss plan that works with your unique metabolic constraints rather than fighting against them.Main Takeaways:Some people genuinely have lower metabolisms due to factors beyond their controlYour body's "calories out" equation can vary dramatically between individualsStrategic food choices can maximize satiety even on lower calorie budgetsThe psychological approach to a slower metabolism matters as much as tacticsSuccess comes from designing around constraints rather than fighting against themTimestamps:3:10 - The key factors behind metabolic variation 10:32 - Systems thinking 11:29 - Food satiety/volume 14:13 - Nutrient quality 15:44 - Protein considerations 16:46 - Calorie cycling 19:46 - Meal timing 22:27 - Food environment 23:24 - Training-recovery balance with limited energy 24:26 - Daily movement 25:22 - ExpectationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/7/25 • 29:29

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 fitness coach and founder of Badger Strength. With over a decade of experience and hundreds of transformations under his belt, Adam focuses on helping everyday people improve physically and mentally by addressing the emotional side of fitness. His no-BS approach makes him a master at uncovering the hidden reasons clients struggle, even when they’re doing “everything right.”Today, you’ll learn all about:02:34 - The three “I”s: Impatience, Improvement, and Intervention05:57 - Why even the best programs fail when stress goes unaddressed09:36 - Use task tracking instead of weight tracking to build momentum13:49 - Are hormones the issue—or is it something deeper?17:22 - How small tracking mistakes (like apple juice!) block fat loss20:20 - Why your perception of stress matters more than the stress itself25:48 - The 4-step framework to manage chronic stress29:20 - Step 2: Identifying your emotional root causes33:29 - Why you may have a hidden victim mindset (and what to do)43:06 - Proactive vs. reactive tools to regulate stress48:45 - OutroEpisode resources:Overcoming Stress Workshop RecordingEp 183 (“Life Update After My Near-Death Experience”)Instagram: @coachadam_b Email: abadger@badgerstrength.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/4/25 • 49:57

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 decisions without your conscious awareness.Today, Sarah Krieger of the "Don't Call Me Skinny" podcast reveals the psychological side of emotional eating while sharing practical tips to build a healthier relationship with food.This is one part of a special two-part collaboration. Don't miss the companion episode on Sarah's podcast where Philip covers the data-driven systems approach to conquering emotional eating!Main Takeaways:Emotional eating isn't about willpower but about hidden psychological triggersChildhood experiences often shape our emotional relationship with foodThe language we use about food reveals our deeper relationship with eatingCreating awareness through pausing before eating can interrupt autopilot behaviorsSitting with uncomfortable emotions rather than eating to suppress them is keyTimestamps: 0:02 - Understanding emotional eating and triggers7:24 - The first step to take10:19 - Language and reframing around food14:14 - "Clean" vs. flexible eating17:26 - The "pause" method22:11 - The power of tracking24:49 - Addressing deeper emotional issues32:08 - Data/systems-based approachGet 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 eatingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

4/2/25 • 33:24

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 aging that contradicts what most fitness "experts" have been telling youThe hidden factors that make it seem like your metabolism is slowing down (when something else entirely might be happening)Why strength training might be the single most powerful tool for maintaining metabolic health as you ageThe two foundational nutrition and movement strategies that can dramatically impact your metabolic rate with minimal effortEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS10 Reasons Muscle Burns Even More Calories Than You ThinkTimestamps:0:01 - The myth of metabolism and age 6:30 - What research reveals about metabolic rate 7:33 - The true culprits behind what feels like metabolic decline 11:41 - Strategy #1: Strength Training 14:35 - Strategy #2: Protein 15:57 - Strategy #3: NEAT 17:51 - Strategy #4: Sleep 20:05 - Strategy #5: Stress Management 22:31 - Strategy #6: "Cardio"23:44 - Strategy #7: Nutrition Periodization 27:12 - Strategy #8: Meal Timing & Frequency 30:53 - The fascinating "secret function" of muscle tissue few people know about Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/31/25 • 36:21

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 strength training helped her recover after losing everything in a devastating fire. We discuss how doing hard physical things builds real psychological resilience, how strength training transforms your mindset, and why busy people need this more than anyone.We dig into the connection between mental health and physical strength, the science behind why it works, and the practical ways to build your own strong body and mind even with a packed schedule.Today, you’ll learn all about:07:20 - Amanda’s story of how lifting saved her13:07 - Which came first: lifting or resilience?17:09 - The case for short, effective workouts22:13 - Why lifting heavy won’t make you bulky30:38 - The hormonal and mental benefits of lifting34:12 - Physical progress vs. mental progress35:48 - How busy moms find time to train42:58 - The impact of discomfort in training51:41 - Can lifting and nutrition reduce anxiety and depression?56:42 - Reframing your internal dialogue to transform your life59:01 - Rapid-fire questions1:04:00 - OutroEpisode resources:Website: farmfitmomma.comInstagram: @farmfitmommaFacebook: @FarmfitmommaX: @farmfitmomma Youtube: @farmfitmommaFarmFit Method Training: farmfitmomma.com/farmfit-method-fitness Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/28/25 • 65:36

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 controversies, and the truth about building muscle and losing fat... all with the brutal efficiency of a Spartan phalanx.From Instagram physique realities to whether cardio kills gains, these answers (as always) bring you evidence-based advice that works in the real world.Main Takeaways:Creatine has benefits beyond liftingNatural physiques with visible abs are achievable even after 40Progressive overload is essential for gains but can be achieved through multiple methodsSpot reduction of fat is largely a myth, but spot enhancement is very real and effectiveThe "eat clean or die" could be holding you back...and tons more!Timestamps:0:00 - Celebrating 300 episodes (wow!) 5:30 - Supplement questions (creatine, caffeine, EAAs) 12:47 - Training questions (bands vs. free weights, range of motion, overtraining) 23:24 - Nutrition and body composition (Instagram physiques, carbs, dessert cravings) 41:25 - Mindset and biggest fitness myths (training and nutrition) Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/26/25 • 48:28

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 calculate your calorie needs once and never revisit them, despite the fact that your metabolism constantly adapts to what you eat, how much you weigh, your activity levels, sleep quality, and stress.This episode exposes why traditional tracking apps fail to deliver sustainable results and introduces the missing element: the feedback loop between what you eat and how your body responds. They are "dumb" apps, not "smart" apps.Your metabolism isn't a fixed furnace burning the same amount of fuel day after day—it's a dynamic system that becomes more efficient during calorie restriction and changes as you lose or gain weight.So use the right tool for the job if you want to lose fat and gain muscle!Main Takeaways:Traditional apps like MyFitnessPal, LoseIt, and Cronometer rely on static formulas that don't adapt to your body's changing metabolismYour metabolism constantly shifts due to weight changes, activity levels, stress, sleep, and metabolic adaptationFood tracking itself is valuable for awareness, but without a feedback loop that dynamically adjusts your targets, you'll eventually hit plateausDynamic TDEE calculation analyzes the relationship between your actual calorie intake and weight changes to provide personalized recommendationsA "smart" tracking system becomes more accurate over time as it learns about your unique metabolismEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTS.Watch my MacroFactor setup tutorialTimestamps: 0:00 - Why most calorie tracking apps are failing you 3:05 - The problem with static TDEE calculations 6:18 - How your metabolism actually adapts over time 11:07 - Specific limitations of popular tracking apps 14:46 - Why you need dynamic "smart" TDEE calculation 21:14 - Implementing an effective tracking strategy 25:19 - How proper tracking changes your behavior 27:29 - Recap and recommendationsSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/24/25 • 30:04

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, and how to support your body throughout your cycle. We break down the science behind hormonal fluctuations and discuss carbs, fasting, birth control, practical training adjustments, and one-size-fits-all protocols. No fluff, just facts.Jillian is a functional medicine dietitian and women’s health expert specializing in hormonal health, PCOS, and cycle-based nutrition. With a Master’s in Public Health from Tufts University, she has helped thousands of women optimize their health through personalized nutrition and lifestyle changes.Today, you’ll learn all about:02:28 - Why cycle syncing can backfire when taken too far04:15 - The 4 phases of the menstrual cycle and how hormones fluctuate07:04 - Why some women feel stronger during their period13:21 - The impact of carbs on female metabolism and stress resilience19:13 - The problem with chronic low-carb diets for women24:20 - Why the luteal phase may require more recovery30:32 - How to adjust your training and nutrition based on real biofeedback41:25 - The truth about birth control and why it’s overprescribed47:02 - Rapid-fire Q & A52:01 - OutroEpisode resources:Website: jilliangreaves.com Instagram: @jilliangreavesrd Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/21/25 • 54:00

Download a FREE set of 8 strength and physique-focused workout programs from Physique University for 3 vs. 4 days, novice vs. intermediate, a built in log, form videos, and exercise substitutions for all types of equipment (barbell, dumbbells, machines, bodyweight) at witsandweights.com/free--Why does always chasing maximum STRENGTH seem to limit muscle development, while always focusing on building MUSCLE doesn't deliver the strength gains you want? This paradox frustrates countless lifters, but the answer lies in understanding the pathways and mechanisms behind strength and hypertrophy.Learn the science-backed differences between training for maximal strength vs. optimal muscle growth, and how to program for both without compromising either goal.Main Takeaways:The 65% threshold reveals why strength and hypertrophy training require different approachesFor beginners, neural adaptations drive strength gains with minimal muscle growthAdvanced lifters need strategic programming to optimize both strength and sizeMechanical tension drives both adaptations but through different pathwaysTimestamps:0:01 - The strength-size paradox 3:04 - Strength vs. hypertrophy 9:12 - Why intensity differs between approaches 13:01 - Volume for muscle vs. strength 15:55 - Rest periods and exercise selection 17:48 - How to train for strength or hypertrophy 26:53 - Powerbuilding 31:39 - Common myths and misconceptions 37:29 - Training age and how it changes your approachSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/19/25 • 46:56

Get 2 weeks free + your first trial in the Physique University, the program that helps ambitious individuals master the approach discussed in this episode with personalized guidance and community support at witsandweights.com/physique--Frustrated by lack of progress despite tracking, training, and eating right? Learn why the most critical skill for sustainable fat loss isn't what you eat or how you train, but something far more powerful that most people completely overlook.Without this skill, you'll likely abandon your efforts prematurely and end up back where you started—it's the ESSENTIAL skill for permanent fat loss results.Main Takeaways:The 4 impatience traps that sabotage fat lossWhy patience is the foundation that makes all other fat loss skills effective5 practical strategies to develop patience during your fat loss journeyHow to shift from "how quickly can I lose this weight" to "how can I lose this fat for the last time"Episode Resources:Join Wits & Weights Physique University and get your first challenge plus 2 weeks free: witsandweights.com/physiqueTimestamps:0:02 - Why patience is the most critical fat loss skill4:13 - The most common impatience traps in fat loss13:56 - Why patience is the foundation skill for sustainable results19:31 - Practical strategies to develop patience27:01 - The liberating truth about patienceSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/17/25 • 31:51

Book a FREE 15-minute Rapid Nutrition Assessment to audit your training and nutrition strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes.—Can you build muscle while losing fat, or is it just a myth? What if shifting your focus from aesthetics to performance is the missing piece?I sit down with my client Melanie, who transformed her body by aligning her training, nutrition, and mindset. She dropped from over 24% to 16% body fat while gaining over three pounds of muscle, without giving up her daily treat!Today, you’ll learn all about:03:20 - The power of accountability in staying consistent05:05 - Why she prefers working with a coach07:38 - The mindset shift from aesthetics to performance09:17 - How minor nutritional tweaks accelerated fat loss11:06 - The impact of sprinting on her physique16:29 - Strength gains while losing fat24:53 - Why trusting the process is key31:51 - How a single daily treat helped her stay on track42:50 - The power of meal prepping and planning for success47:44 - OutroEpisode resources:Melanie’s email: meldsa777@hotmail.comSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/14/25 • 49:09

Join Wits & Weights Physique University for a custom nutrition plan incorporating these volume-maximizing strategies. Get 2 weeks free to try it out. If you're not sure it's for you, email me at philip@witsandweights.com for a personal demo!--Can you actually "eat more to lose weight" (as the fitness influencers claim)?Well...yes! But it has nothing to do with reverse dieting, ending "starvation mode," or fixing your metabolism.The fundamental truth remains: you need a calorie deficit to lose weight (and thus fat). But there's a legitimate way to increase your food volume while maintaining that deficit.Discover 5 science-based strategies to fill your plate and feel satisfied without sabotaging fat loss...because the best diet is the one that you can stick to!Main Takeaways:We still live in our universe: a calorie deficit is required for fat lossThere are legitimate, science-based strategies to eat more food volume while maintaining that deficitThere are many ways to increase food volume, and some have bonus effects (like triggering your fullness signals)The most powerful results come from combining multiple volume-maximizing techniquesOptimizing food choices is key to sustainability during a fat loss phaseEpisode Resources:Try MacroFactor free with code WITSANDWEIGHTSTimestamps:0:01 - Misleading fitness influencer claims and why people might lose weight on some programs 2:57 - What "eating more" actually means for effective fat loss 4:17 - Approach #1: The macro that burns more calories 7:33 - Approach #2: A special (almost magical) type of carb 10:41 - Approach #3: Using food physics to your advantage 13:42 - Approach #4: Why physical structure matters for satiety 16:48 - Approach #5: Timing and frequency also matter 19:43 - How to create a system to "eat more" and lose fat more effortlesslySupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/12/25 • 23:11

Get FREE access to our workshop on adding sprinting to your training (and the replay), your first challenge, and 2 weeks FREE in Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--What's the best form of cardio for fat loss? If you lift weights, will cardio kill your gains?Learn why SPRINTING is the secret weapon for lifters who want explosive strength and a leaner physique without compromising their gains.Discover how this form of high-intensity movement complements your strength, power, and muscle development while accelerating fat loss.Main Takeaways:Sprinting recruits the same type II muscle fibers you use during heavy liftingThe hormonal response to sprinting is more similar to heavy lifting than cardioYou'll burn fat more efficiently while preserving muscle massJust 1-2 short sessions per week creates significant benefits for liftersEpisode Resources:Join WWPU and get access to tomorrow's live sprinting workshop (and the replay) and your first challenge + 2 weeks FREE: witsandweights.com/physiqueRelated episode: Walking vs. Running for Fat Loss and Longevity (Brad Kearns)Timestamps:0:00 - Why sprinting is different from cardio  4:33 - The problem with traditional cardio 6:52 - 7 benefits of sprinting for lifters 7:22 - Benefit #1: Improved conditioning without muscle loss 9:09 - Benefit #2: Enhanced fat loss while preserving strength 10:23 - Benefit #3: Explosive power development 11:25 - Benefit #4: Optimized hormonal environment 12:27 - Benefit #5: Direct strength carryover 14:00 - Benefit #6: Enhanced recovery capacity 15:37 - Benefit #7: Mental toughness & power output 16:34 - The sprinting protocol explained  21:30 - Implementing sprinting efficiently in your trainingSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/10/25 • 23:48

Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--I have a problem with nutrition coaching today. The point of coaching isn't to calculate your macros and create meal plans. We have apps and technology that can do this better than any human. So then what does valuable coaching actually look like?Learn exactly how to DIY your nutrition tracking using my favorite food logging app (which adapts to your unique metabolic response to give you accurate calorie and macro targets) and AI to generate customized meal plans around your preferences and lifestyle. These cost a fraction of what many coaches charge while delivering more precise results.The true value of coaching today lies not in number-crunching but in the human connection. Effective coaching provides 6 things that only a human can when life gets messy, you hit a plateau, you're struggling with the mental aspects of transformation, and need a world-class education in behavior change and physique development science.Enjoy my rant!Episode Resources:Join WWPU and get access to Tuesday's live sprinting workshop and your first challenge + 2 weeks FREE: witsandweights.com/physiqueBONUS: I am developing a new course on how to use AI to create your meal plans and more, included free of charge in WWPU Try MacroFactor for free with code WITSANDWEIGHTSSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/9/25 • 08:44

Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life.—Are you worried that lifting heavy will make you "too bulky"? What's holding you back from building muscle as a woman?I'm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle growth can change your fitness journey.Nikki also shares her journey from skinny to strong, her experience with bulking and cutting phases, and the biggest lessons she's learned from coaching women for over a decade.Today, you’ll learn all about:02:09 - Why do many women fear their physical potential?03:58 - The influence of media and beauty standards07:12 - From aesthetics to strength and performance10:49 - Strength training as a gateway to confidence19:11 - Can you be "too strong" or "too muscular"?27:17 - Nikki’s personal bulking and cutting experiences32:39 - Gaining weight vs "getting fat"39:31 - How long should you bulk?50:33 - Building muscle even when you can't squat or deadlift56:20 - The surprising mental health benefits of lifting heavy1:06:19 - Why every woman should get a strength coach1:10:00 - OutroEpisode resources:Beast over Burden PodcastInstagram: @barbell_logic Youtube: @BeastOverBurden Get a free coaching consultation with Barbell Logic: barbell-logic.com/experienceSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/7/25 • 73:05

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.--You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there.Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never consider.Main Takeaways:The commonly cited "6-9 calories per pound" dramatically underestimates muscle's true metabolic impactMuscle affects your metabolism in 9 additional ways beyond just its resting calorie burnBuilding muscle creates a body that maintains stable, healthy body composition with greater metabolic flexibilityThe engineering principle of thermal mass provides the perfect analogy for understanding these complex mechanismsEpisode Mentioned:The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too)Timestamps:0:02 - Why the standard calculation of muscle's calorie burn is incomplete 4:59 - #1: The 24/7 furnace effect 6:22 - #2: Burn more doing the same thing? 7:17 - #3: Heavier = Leaner 8:12 - #4: The 38-hour afterburn while you sleep 9:54 - #5: How muscles transform fat tissue 11:24 - #6: The training-triggered fat burner 12:40 - #7: A buffer system for metabolic stability 14:30 - #8: Activate calorie-burning brown fat 15:11 - #9: The secret weapon against metabolic slowdown during dieting 16:04 - #10: Creating a metabolic furnace beyond just muscle 17:20 - Practical applications for transforming your physique 21:42 - Philip's crazy musings and diatribes (to psych you up)Don't forget to download your free Muscle-Building Nutrition BlueprintSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/5/25 • 25:22

Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join--If you've been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you're missing the fascinating biological reality of how your body processes different foods.Learn the surprising truth about what happens to each macronutrient inside your body, including why carbs don't easily convert to body fat, how fats support crucial hormones, and what makes protein so special for body composition.Main Takeaways:Your body processes each macro through completely different pathways with unique effects on energy, hormones, and body compositionFears about carbs are completely misplaced once you understand what actually happens after digestionFat metabolism reveals why certain dietary recommendations of the past were fundamentally flawedUnderstanding protein's unique properties explains why it's so powerful for physique transformation beyond just building muscleThe concept of metabolic flexibility changes everything about how you should approach your nutrition strategyTimestamps:0:01 - Why simplified views of macros miss the biological reality 3:28 - Carbohydrates: from mouth to bloodstream and beyond 9:31 - Fats: the misunderstood macro and its critical functions 15:24 - Protein: the structural macro that burns calories during digestion 21:29 - Practical implications for meal composition and timing 27:40 - The surprising truth about metabolic flexibility 30:32 - Key takeaways and why balanced nutrition works bestSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/3/25 • 32:56

Need a plan + accountability to lose 10-30 lbs of fat? Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more!--I discuss the common pitfalls when people are considering fat loss coaching or joining a nutrition program, such as:Common misconceptions about hiring a coachCommitment vs. readinessMethodical approaches vs. instant gratificationThe urgency of starting now for long-term successWays to get in touch with me:IG - @witsandweightsAsk a question - witsandweights.com/questionSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

3/1/25 • 06:44

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 training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle?I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—all while eating plenty of carbs. You’ll discover the exact system we used to help her break through plateaus, achieve sustainable fat loss, and develop a balanced approach to nutrition without extreme restrictions.Today, you’ll learn all about:02:52 - Why "doing everything right" wasn't working04:44 - Small but critical nutrition mistakes07:05 - Starting with a maintenance phase11:11 - Simple lifestyle tweaks that helped11:59 - Meal timing strategies13:41 - The impact of walking and daily movement14:55 - Coaching and accountability17:29 - Cassandra’s results22:51 - Overcoming food fears28:55 - Mindset shift about weight trends31:42 - From fat loss to muscle building38:01 - OutroEpisode resources:Join our free Facebook group and say hello to Cassandra, plus get support, live Q&As, and accountability from others on their journey to strength, health, and fat lossSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

2/28/25 • 41:00

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question--Confused about what those HRV numbers mean on your wearable device? Or if they even matter?Learn how Resonance Theory, the same science behind musical instruments and bridge collapses, reveals why focusing only on heart rate variability (HRV) numbers misses the bigger picture of what's happening in your body.Main Takeaways:Your absolute HRV number matters less than changes from your baseline3 key factors affect your baseline HRVDaily factors like sleep, alcohol, and stress can push you away from baselineLooking for patterns over 2-3 weeks is more valuable than daily numbersUnderstanding your body's natural frequencies helps optimize training and recoveryEpisode Mentioned:Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone)Timestamps: 2:01 - What is resonance theory?4:08 - Interpreting HRV numbers and using data effectively10:43 - Tips to improve HRV Remember, to submit your question for a future episode, go to  witsandweights.com/question and you'll get a personal reply from me plus a shoutout on the show!Support the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

2/26/25 • 17:40

To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call--Trying to lose those final 5-10 pounds but feeling stuck?In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Libby, who wasn't sure if she should continue losing weight for fat loss... and together we discovered a better path forward.You'll hear how shifting your mindset to body composition (not scale weight) might be exactly what you need to finally achieve the lean, strong physique you want.Main Takeaways:Why continually pursuing weight loss isn't always the answer to achieve your ideal physiqueHow to transition from a fat loss phase and keep your progressThe importance of training frequency, steps, and proper nutritionWhy gaining weight strategically can lead to better long-term body composition resultsEpisode Resources:Try MacroFactor for free with code WITSANDWEIGHTSEpisode related to the fear of gaining too much fat - Why I’m Getting Fluffy Before I Get JackedSupport the show👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram📱 Try MacroFactor for free with code WITSANDWEIGHTS🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs🫙 Get 20% off Legion supplements with code WITSpod

2/24/25 • 24:09