Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

Think spending more time in the gym is how to look like you lift? Think again.There's one surprising reason that most people are doing that prevents them looking like they want to and getting results from all that hard work in the gym, and we're going to talk about that on today's Quick Wits. Ever feel like you're a hamster on a wheel, working out endlessly but your muscles are playing hide and seek? Let's reveal the culprit behind why your gym efforts aren't translating to that superhero silhouette you're after. Today, I am tearing down the misconceptions that keep your gains under wraps. We're not just lifting weights; we're lifting the veil on creating an anabolic environment, the necessity of a calorie surplus, and the optimal path to muscle visibility. This episode is your ticket to a smarter workout regimen that ensures you're not only feeling Herculean on the inside but also looking the part.Forget the frustration of progress that feels glacial and those years that seem wasted in search of muscle definition. I break down evidence-based strategies for a controlled calorie surplus that meshes with your body’s needs like a glove.--“Quick Wits” are short mini-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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the Show.🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.Today, you’ll learn all about:1:59 Wins from the WWPU community6:48 Common misunderstanding about body recomp10:57 Underlying body recomp mechanisms13:47 Three categories of body recomp19:37 Using nutrition for body recomposition27:20 Setting your macros28:47 The significance of effective strength training31:09 Benefits of proper training and building muscle mass33:40 Peri-workout nutrition36:34 Optimizing health and hormone status39:59 The importance of mindset44:02 Final thoughts on body recomp48:27 OutroEpisode resources:Watch this FREE video on how to setup MacroFactor for body recompTry MacroFactor FREE with my code WITSANDWEIGHTSRelated episodes:Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff HoehnEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream PhysiqueSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.This episode isn't just about fast-tracking your fitness; it's about optimizing every minute for maximum results. We'll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance. Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you're a busy professional or a time-strapped fitness enthusiast, you won't want to miss the game-changing strategies we're unpacking to revolutionize your upper body workouts.--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Should you stop taking creatine to drop weight as a runner, and will it kill your gains? What is the best diet to lower your cholesterol? Can you still build lean muscle while on a calorie deficit, as long as the protein is high? And is body recomp realistic if you are 200 pounds, 5'10 with 25% body fat or really whatever your stats are and your background?We are answering 4 questions today:Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains?What is the best diet to lower my cholesterol (omnivore, carnivore, keto, Mediterranean, etc.)?Can I still build lean muscle while in a calorie deficit as long as the protein is high?Is body recomp realistic for me at 200 pounds, 5'10", 25% body fat. I lift 5 days a week, cardio 2-4 days.Get the answers in today's Weekend Q&A bonus episode.Mentioned in the episode:Get MacroFactor for free with code WITSANDWEIGHTS---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 Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors? Today, Philip (@witsandweights) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors. Paul also discusses the different faces of perfectionism and what fuels them. It’s time to understand your motivations and free yourself from unrealistic expectations.Paul is a master at hacking the human psyche. Having helped everyone from elite athletes at the pinnacle of their sports to high-flying entrepreneurs and professionals across multiple fields, Paul has spent the last 15 years crafting his approach, which combines hypnosis, subconscious reprogramming, and mindset shift training. This approach is all aimed at one thing — helping you break free from the chains of self-sabotage, overcome mental roadblocks, and shatter the glass ceilings of limiting beliefs.Paul is also a Registered Dietitian, Certified Strength and Conditioning Specialist, and Certified Hypnotherapist, and he hosts The Unstuck Yourself podcast. You are going to love his insights on how to stop procrastination and perfectionism dead in their tracks so you can finally get unstuck in your health and fitness journey.Today, you’ll learn all about:2:54 Understanding the subconscious mind9:32 Psychology and mechanisms of self-sabotage12:51 Identifying and transforming sabotaging behaviors21:55 Psychological triggers of procrastination33:44 Perfectionism tendencies and childhood influences38:58 Different types of perfectionism and overcoming them44:14 Techniques to align desire and action against perfectionism47:19 What is the core emotional home50:18 The question Paul wished Philip had asked51:26 Where to find Paul51:50 OutroEpisode resources:Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul SalterPaul's IG: @paulsaltercoachingThe Unstuck Yourself Podcast1:1 Hypno-Mindset and Performance CoachingSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information.We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today's Quick Wits!Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control? In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging data for self-discovery and experimentation. He also recommends using tools like MacroFactor for nonjudgmental food tracking and dynamic metabolism adjustments.Philip aims to help you transform food logging into a pleasurable and helpful experience, focusing on the big picture, maintaining a neutral mindset, and celebrating progress. He provides practical tips and tools to enhance the food logging process and promote a healthier lifestyle.Also, this is the LAST WEEK to enroll in Wits & Weights Physique University (WWPU) at the 40% OFF launch price.  Take advantage of this incredible discount now!===> Click here to learn moreToday, you’ll learn all about:5:26 What is food logging8:03 Principles of food logging and practical tips11:25 Neutral self-awareness, instead of judgment17:30 Efficient practices for food logging19:18 What to log and not to track24:11 Celebrate your progress and positive changes27:07 Dynamic food logging app31:31 OutroEpisode resources:Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)Get MacroFactor for free with code WITSANDWEIGHTSGet New Physique-Focused Workout Programs Every Month in the Wits & Weights Physique University (WWPU) - This is the LAST WEEK to join Wits & Weights Physique University (WWPU) at a massive 40% DISCOUNT before the launch. Get in on this incredible deal now!===> Click here to enroll at 40% offSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits.Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.===> Click here to learn moreWHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.===> Click here to enroll at 40% off--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Have you ever chased the number on the scale only to find yourself back at square one?This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified.Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not be as effective in our 40s, 50s, and beyond.Throughout our conversation, we covered the importance of understanding body composition and its role in fat loss. I also shared 3 guiding principles for achieving true, sustainable fat loss and how to incorporate them into your life.If you've ever felt frustrated, confused, or defeated in your pursuit of fat loss, this episode will break it down into simple, attainable steps.Enjoy my conversation with Megan Dahlman on Self Care Simplified!Episode ResourcesSelf Care Simplified podcast with Megan Dahlman Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

What is the most important thing in your life and how can you take care of that to create a body you'll love?Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You'll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself.Kate has extensive qualifications, including being a Master Personal Trainer for 18 years, a Life Coach, and an NLP Practitioner. She is also committed to plant-based nutrition, a path she's been dedicated to for the past eight years. She uses this approach to help thousands of individuals sculpt the body and life they love with the confidence to go with it.Kate's work is fueled by her ambitious vision: a world where fitness and compassion go hand in hand to create a fit, strong, happy, and healthy planet. She believes in the power of mindset, of CHOOSING to eat and move in a way that is sustainable and consistent with your lifestyle AND values.Today, you’ll learn all about:2:49 The importance of self-care7:01 Self-talk and labels you assign to yourself13:03 Elicit your values and beliefs 19:39 Lock and load the big rocks that make you happy25:55 Filter the people you spend time with33:27 Create a not-to-do list38:45 A 24-hour digital  detox43:27 Realistic for yourself and the people you love53:23 Easy quick fixes55:50 The question Kate wanted Philip to ask57:05 Where to find Kate57:42 OutroEpisode resources:Kate's podcast: The Healthification PodcastThe Plant Positive JournalInstagram: @strongbodygreenplanetSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress. Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:👉 Just click here to get your free physique-focused workout programsWhat is Wits & Weights Physique University (WWPU)?===> Click here to learn more--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Are you tired of feeling self-conscious about your body and ready to finally achieve that impressive, muscular physique you've always dreamed of?What basic principles can guide your bodybuilding journey? What progress can you expect from bodybuilding over time? How does bodybuilding benefit your mental health?Today, Philip (@witsandweights)  talks about bodybuilding and how it can help you achieve your dream body. You’ll learn the basics, like progressive overload, proper form, and the role of nutrition in supporting your goals. He also discusses the physical and mental benefits of bodybuilding, how to set achievable goals, keep track of your progress, and how to keep improving.  You will learn practical tips and strategies to help you change your body and get the look you’ve always wanted.Philip is also thrilled to announce that enrollment is now open for the new Wits & Weights Physique University (WWPU). This comprehensive fitness program, designed by Philip and his team, provides everything from personalized nutrition plans to diverse courses and monthly workout programs tailored to different goals. The program caters to all levels of fitness, with access to gym or home workout plans, and even a specialized lower body program for women. The community offers weekly live coaching and individual guidance. To join, visit witsandweights.com/physique.  It’s a monthly program that you can cancel within the first 21 days and get your money back. So, you have nothing to lose and much to gain, including muscle!Today, you’ll learn all about:6:26 Defining bodybuilding10:47 Mental and emotional impact of bodybuilding12:51 Bodybuilding vs. powerlifting14:49 The sport of bodybuilding16:20 Setting realistic goals21:59 Individual response to training and nutrition26:55 Equipment and resources for training32:58 The principles of bodybuilding: progressive overload, volume, and frequency38:32 Rep ranges and rest intervals: finding the optimal balance42:36 Training to failure: pushing your limits safely44:34 Mind-muscle connection: The power of visualization47:58 Importance of form: safeguarding your body and progress50:39 Tracking progress: monitoring and adjusting for growth54:19 Motivation and mindset: Keys to long-term success56:38 Embracing the journey: Finding rewards in the process1:01:21 OutroEpisode resources:Get New Physique-Focused Workout Programs Every MonthSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!Have you ever asked yourself what skill level am I when it comes to workout programming for strength training and how many days a week should I work out to get the best results?We are covering all that and more on today's Quick Wits.Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:👉 Just click here to get your free physique-focused workout programsWhat is Wits & Weights Physique University (WWPU)?===> Click here to learn more--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

When you're forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur? And how do I get more muscle to increase my metabolism?We are answering two questions today:When forced to take a break from training due to injury or illness, how long does it take before muscle loss begins to occur?How do I get more muscle to increase my daily expenditure?Get the answers in today's Weekend Q&A bonus episode.Tune in to learn why muscle deterioration isn't as swift as you think, and how a high-protein diet and even minimal resistance training can stall any unwelcome muscle shrinkage.We'll also discuss adjusting your nutrition to align with your activity level, ensuring you're fueling your body to best support muscle maintenance. ---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 Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.Join our FREE community here to get access to the #AskPhilip thread!Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Can a carb-rich, high-calorie diet boost our metabolism? What are the real effects of fasting on our energy levels? How can lifestyle choices impact our mood and overall health?In today’s episode, Philip (@witsandweights) is joined by Jay Feldman. Jay is a health coach and host of The Energy Balance Podcast, which focuses on bioenergetic health.Jay discusses the impact of maximizing cellular energy on mental health, metabolism, longevity, and more. He will address modern diet culture, stress, and lifestyle in the context of your health and offer practical solutions for adopting a sustainable, energy-boosting diet without relying on restriction or willpower. They even get into thyroid function and how to manage thyroid issues.Jay is a health coach and independent health researcher with a rich neuroscience and exercise physiology background. Instead of traditional medical school, Jay chose a different path to explore health. He believes that our health’s true foundation lies in maximizing cellular energy.As the host of The Energy Balance Podcast, Jay champions this bioenergetic view, focusing on maximizing cellular energy as the cornerstone of vitality. His mission is to empower men and women worldwide to achieve freedom from low-energy symptoms and chronic health issues to maximize their cellular energy and optimize their health using a personalized bioenergetic approach.Today, you’ll learn all about:2:17 Explaining the bioenergetic diet and its differences from traditional diets6:31 Pillars of the bioenergetic approach9:01 Energy expenditure and metabolic rate10:33 Low-carb diet for diabetics, and during fat loss14:39 Digestive health and energy production18:29 The role of bioenergetics in body composition22:46 Understanding endotoxins29:15 Linking bioenergetics to mental health and cognitive improvement39:22 Differentiating between hormesis and chronic stress effects on health43:11 Mitigating negative impacts of modern lifestyle and diet culture49:44 The significance of lifestyle/diet on thyroid function and management insights55:15 One question Jay wished Philip had asked 57:31 Where you can learn more about Jay and his work58:30 OutroEpisode resources:The Energy Balance Podcast The Energy Balance Food Guide (1-page infographic) - jayfeldmanwellness.com/guide Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

Have you ever felt like you are doing all the things right on your fitness journey for your health, your nutrition, your training...but something's missing? And that something is support or other people or someone to share it with? A lot of us are in that 5% percent of people that are really going after the best versions of ourselves, and we feel like the majority people around us aren't doing the same. Today's Quick Wits is all about elevating your game and your success by doing it as part of a community, and in this episode Philip shares two ways that you can do that. Two amazing communities you can join for like-minded support, accountability, and pushing yourself to become the best version of yourself:Wits & Weights Facebook community (free)Wits & Weights Physique University (join the pre-sale early notification list)--“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 mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

How often have you been told to “eat less, move more” to lose weight? Does this advice have any merit whatsoever?Today, Philip (@witsandweights) goes over the real reasons holding you back from sustainable fat loss and optimal metabolic health, and it’s NOT because you’re not doing enough exercise or restricting your calories enough.Philip explains why the common weight loss advice to "eat less, move more" is terrible. He discusses the importance of muscle mass for a healthy metabolism, how protein and strength training can help maintain muscle, and why simply eating less and doing more cardio isn’t always the best approach. He also talks about the role of carbs in fat loss and the benefits of cardio for metabolic health. Philip also highlights the importance of hydration, good sleep, and stress management for metabolic function. He discusses the impact of alcohol on metabolism and hormones and the importance of whole foods for metabolic health. Philip bases his notes on the FREE Metabolism audit that you can take on the Wits and Weights website for a personalized assessment: https://www.witsandweights.com/free-metabolism-assessment Today, you’ll learn all about:3:25 Five-star reviews6:32 Misconceptions about the "eat less, move more" advice8:22 The importance of muscle mass for metabolism9:53 Supporting muscle growth with protein11:04 The principles of strength training and overload14:07 Fueling your body and staying active21:16 Avoiding sedentary behavior22:30 Why the "eat less, move more" approach is destructive25:17 Hydration, sleep, and stress management30:05 Chronic stress and its effect on metabolism32:56 Whole/unprocessed foods, dairy, grains, and alcohol42:17 Personalized metabolism audit for optimal health43:49 OutroEpisode resources:Take the FREE Metabolism audit to learn about your metabolic flexibilitySupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

What if there's a mental shift that you can make right now that would make it even easier to break through plateaus and reach and smash your fitness goals?In today's Quick Wits as we explore this little shift in your approach that will give you massive results. --“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community.Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

This conversation is from my appearance on Jen Rulon's podcast, The Everyday Healthy Human.Jen invited me on her podcast to discuss the importance of evidence-based fitness and nutrition, debunk the need for excessive cardio to lose weight, and emphasize the benefits of lifting heavy. You’ll learn about the significance of building habits and non-negotiables in achieving long-term success, and I shared my personal journey and offered advice for those going through a change.Throughout our conversation, we highlighted the importance of focusing on strength, adopting a flexible approach to nutrition, and finding joy in the process of transformation. You'll learn why an evidence-based approach is crucial for navigating the often-confusing world of fitness and nutrition.Enjoy my conversation with Jen Rulon on The Everyday Healthy Human podcast!Episode ResourcesThe Everyday Healthy Human podcast with Jen Rulon Support the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail

What does it mean to "train hard"? Is it training to failure, progressive overload, intensity, something else? Find out the answers in today's episode.Today, Steve Hall, the founder of Revive Stronger, a seasoned natural bodybuilder and podcast host, shares his expertise on essential training principles. Philip (@witsandweights) invited him to the show to share his insights on what it means to "train hard" and how to apply scientific research to your training effectively. They discussed reps in reserve (RIR), proximity to failure, minimum effective volume for muscle growth, and more.Steve's journey in the fitness world began after a near-death experience at the age of 20 where he suffered a severe head injury. During his recovery, he discovered bodybuilding, which helped him regain control of his life and ignited his passion for self-improvement.With over a decade of gym experience and years of coaching experience, Steve has definitely made a name for himself in the world of natural bodybuilding, placing second at the WNBF World finals in 2021. Steve's approach to training and nutrition is grounded in the latest scientific research, which he combines with extensive practical knowledge to help his clients achieve outstanding results.Today, you’ll learn all about:3:19 The link between bodybuilding and personal values8:16 "Training hard" for hypertrophy13:56 RIR and proximity to failure vs. other hypertrophy principles19:20 Assessing repetition ranges28:42 Applying research findings to individual training39:43 Assessing and optimizing individual response to training44:52 Full Range of Motion (ROM) vs. partial reps52:22 Developing personal heuristics for effective training59:39 The question Steve wished Philip had asked1:01:35 Where to find Steve1:02:20 OutroEpisode resources:Steve’s coaching and podcast website: revivestronger.comIG: @revivestrongerThe Improvement Season PodcastSupport the show🎓 Join Wits & Weights Physique University 👩‍💻 Schedule a FREE nutrition/training audit with Philip👥 Join our Facebook community for support, live Q&As, & challenges✉️ Join the FREE email list with insider strategies and bonus content!📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights🤩 Love the podcast? Leave a 5-star review📞 Send a Q&A voicemail